Training Log Archive: kateIn the 7 days ending Mar 28, 2016:
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Monday Mar 28, 2016 #
11 AM
Running warm up/down 10:05 [2] 1.72 km (5:53 / km) +16m 5:37 / km
ahr:140 max:157 shoes: Aasics DS trainer
Short warm up. don't have so much time! Nice beautiful spring morning
Running intervals 20:00 [5] 3.58 km (5:35 / km) +27m 5:23 / km
ahr:159 max:181 shoes: Aasics DS trainer
Felt like I needed to get some sort of intervals in today. Didn't have time for a big session as Rassmus' parents and grandparents were coming for lunch and I was skyping with Dunc in the morning.
Did 10x1min with 1min recoveries. Good fast session. HR rather low...felt a bit tired in the beginning. Lack of good sleep last few days doesn't help.
Got weird paces as I was running in Stadskogen but felt good and fast today so know that I had a good pace :)
Hip playing up...sort of felt it for the first time in the end of my monster tisdagsbana. Think a lot of running last week hasn't helped it so much...
Did 10x1min with 1min recoveries. Good fast session. HR rather low...felt a bit tired in the beginning. Lack of good sleep last few days doesn't help.
Got weird paces as I was running in Stadskogen but felt good and fast today so know that I had a good pace :)
Hip playing up...sort of felt it for the first time in the end of my monster tisdagsbana. Think a lot of running last week hasn't helped it so much...
Running warm up/down 9:00 [2] 1.49 km (6:03 / km)
ahr:143 max:151 shoes: Aasics DS trainer
Short warm down home
6 PM
Note
Thought about doing some cross training this evening, but feeling rather bleh and Lovisa asked if I wanted to go walking with her instead. Thought this was a better offer as it was a cracker of a day! Biked to hers and then we walked for about 40min in the afternoon sun :)
Hip still kind of tender, so maybe good to give it a rest before a WOC training/competition week in Strömstad! Bring on the west coast!
Hip still kind of tender, so maybe good to give it a rest before a WOC training/competition week in Strömstad! Bring on the west coast!
Sunday Mar 27, 2016 #
10 AM
Running 41:39 [2] 7.64 km (5:27 / km) +95m 5:08 / km
ahr:148 max:165 shoes: Aasics DS trainer
Easy run in the morning before brunch downtown to celebrate Rassmus bday which I miss on tuesday :(
5 PM
Strength and Conditioning 40:00 [2]
strength in the evening
Saturday Mar 26, 2016 #
11 AM
Running warm up/down 13:12 [2] 2.29 km (5:45 / km) +17m 5:33 / km
ahr:137 max:151 shoes: Icebugs Spirit 3
Warm up to the start.
Orienteering race (Middle) 35:00 [5] 5.11 km (6:51 / km) +19m 6:43 / km
ahr:173 max:184 shoes: Icebugs Spirit 3
Kringelträffen in Nykvarn. Beautifully sunny spring day!
Was happy with my run today, even though I made 2 mistakes near the end. It was my first time this season racing in Sweden, so it was great to start somewhere :)
Very slow and hesitant to #1, but picked up the speed as I went through. Got a good flow and a good speed!
Took the long way round to 8 which seemed bad at the time, but I think it was ok? Managed to make a little mistake at the end close to the control.
Started reading to 14 instead of 13 coming out of 12, so I climbed a little, then decided that I can just keep sidling around the hill to get to 13, but I cam way too high up and messed up the control.
Then on 16 I ran a bit too far left, soon realised and corrected myself...was standing on the yellow spur, but couldn't see the control as it was down to the left and quite well placed. Ran further, realised I had gone too far, and then came back. So lost nearly 1min there too...
http://obasen.orientering.se/winsplits/online/en/d...
Good to see my speed is up there at the moment! Yay! Now to get these little mistakes under control!
And Livelox https://www.livelox.com/Viewer/Kringeltraffen/D21?...
Was happy with my run today, even though I made 2 mistakes near the end. It was my first time this season racing in Sweden, so it was great to start somewhere :)
Very slow and hesitant to #1, but picked up the speed as I went through. Got a good flow and a good speed!
Took the long way round to 8 which seemed bad at the time, but I think it was ok? Managed to make a little mistake at the end close to the control.
Started reading to 14 instead of 13 coming out of 12, so I climbed a little, then decided that I can just keep sidling around the hill to get to 13, but I cam way too high up and messed up the control.
Then on 16 I ran a bit too far left, soon realised and corrected myself...was standing on the yellow spur, but couldn't see the control as it was down to the left and quite well placed. Ran further, realised I had gone too far, and then came back. So lost nearly 1min there too...
http://obasen.orientering.se/winsplits/online/en/d...
Good to see my speed is up there at the moment! Yay! Now to get these little mistakes under control!
And Livelox https://www.livelox.com/Viewer/Kringeltraffen/D21?...
Running warm up/down 22:33 [2] 3.28 km (6:52 / km) +31m 6:34 / km
ahr:139 max:163 shoes: Icebugs Spirit 3
warm down with Riina for a bit, then a bit more with Bettina when she finished. Compared splits. Good to see that we are all even/close on most of them! :)
Friday Mar 25, 2016 #
2 PM
Running long 2:02:33 [3] 20.74 km (5:55 / km) +213m 5:37 / km
shoes: X-Talons 212
Long run on långfredag (as it is known here in Sweden).
Actually planned on running less, but was enjoying being able to be out training during the day, so I decided just to run with Rassmus.
We tried to run on tracks the whole way (apart from the first 15min), which meant it was rather muddy at times (hence the slow k rates). But so nice just to run long at a nice easy pace :)
Rassmus mentioned that we haven't done a long run together like that in a long time! Either one of us is injured or sick! haha. Let's keep it this way!
Actually planned on running less, but was enjoying being able to be out training during the day, so I decided just to run with Rassmus.
We tried to run on tracks the whole way (apart from the first 15min), which meant it was rather muddy at times (hence the slow k rates). But so nice just to run long at a nice easy pace :)
Rassmus mentioned that we haven't done a long run together like that in a long time! Either one of us is injured or sick! haha. Let's keep it this way!
Thursday Mar 24, 2016 #
6 PM
Running warm up/down 17:43 [2] 2.66 km (6:39 / km) +12m 6:31 / km
ahr:126 max:153 shoes: X-Talons 212
Warm up to KG and then down to Hågadala to do some drills
Running intervals (Soft terrain) 28:16 [5] 5.31 km (5:19 / km) +58m 5:03 / km
ahr:163 max:183 shoes: X-Talons 212
Intervals in Hågadalan. The plan was 6x3min with 2min recoveries today. I planned to do 4 as was still feeling incredibly tired from the weekend and Tuesdays training.
It was super wet and muddy in Hågadala but was good training to try and run fast even when there was no grip. Running up and around Kung Björns Hög on the 2nd and 3rd interval. I am still losing so much time running downhill :( need to do some downhill training/intervals some time.
4th interval was tough running slightly uphill and against the wind. Decided to do 1 more. Was getting rather tired by the end of that one, especially up the hill towards Norby Spåret. Decided 5 was enough even when I said i would just do 4. Ran the last one with Ulrika. Tried to get her to push at the end which was fun :)
It was super wet and muddy in Hågadala but was good training to try and run fast even when there was no grip. Running up and around Kung Björns Hög on the 2nd and 3rd interval. I am still losing so much time running downhill :( need to do some downhill training/intervals some time.
4th interval was tough running slightly uphill and against the wind. Decided to do 1 more. Was getting rather tired by the end of that one, especially up the hill towards Norby Spåret. Decided 5 was enough even when I said i would just do 4. Ran the last one with Ulrika. Tried to get her to push at the end which was fun :)
Running warm up/down 12:18 [2] 2.03 km (6:03 / km) +13m 5:52 / km
ahr:141 max:156 shoes: X-Talons 212
Warm down back home. Pretty tired, but good that I got some sort of speed session in today even if I wasn't feeling speedy ;)
Wednesday Mar 23, 2016 #
6 PM
Running 38:05 [2] 6.54 km (5:49 / km) +42m 5:39 / km
shoes: Aasics DS trainer
Cruisey run with Rassmus. He was feeling a little better and I was super tired from a long day at work and from yesterdays monster run.
Tuesday Mar 22, 2016 #
5 PM
Orienteering long 2:17:25 [3] 18.89 km (7:16 / km) +145m 7:00 / km
shoes: Icebugs Spirit 3
Ok...A long tisdagsbana for me today :P A lot more orienteering than the other ones too...not just corridor O but some controls here and there.
Decided to run from home as Rassmus was sick and I thought it would be nice if I came back straight after the run instead of having soup.
Wanted to run a long one tonight, so set out for the 14km course. Managed to feel pretty good in the beginning despite falling super hard on the ice in the beginning and smashing my knee, shins and even my compass :(
Tried to hang onto the boys group along the track, but just got a little tired so hung back a bit and Cecile, Lisa R and Karin caught up when we made a mistake. Couldn't find the small track, and usually I would just run on my compass, but didn't have a working one anymore...so just had to stick with them. Made another mistake later and Rebecka and Ulrika caught us.
Was getting rather tired at the end, my hip was hurting as well...needed to just get home! Was a struggle!
Could hardly eat anything when I came home! Was that tired!!
Last long forest run of the winter training period though :)
Decided to run from home as Rassmus was sick and I thought it would be nice if I came back straight after the run instead of having soup.
Wanted to run a long one tonight, so set out for the 14km course. Managed to feel pretty good in the beginning despite falling super hard on the ice in the beginning and smashing my knee, shins and even my compass :(
Tried to hang onto the boys group along the track, but just got a little tired so hung back a bit and Cecile, Lisa R and Karin caught up when we made a mistake. Couldn't find the small track, and usually I would just run on my compass, but didn't have a working one anymore...so just had to stick with them. Made another mistake later and Rebecka and Ulrika caught us.
Was getting rather tired at the end, my hip was hurting as well...needed to just get home! Was a struggle!
Could hardly eat anything when I came home! Was that tired!!
Last long forest run of the winter training period though :)