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Training Log Archive: kate

In the 7 days ending Apr 10, 2016:

activity	#	time	miles		km		+m
Running	5	2:46:54	17.31	(9:38)	27.86	(5:59)	197
Orienteering	3	2:14:20	11.28	(11:54)	18.16	(7:24)	119
Strength and Conditioning	2	50:00
Total	6	5:51:14	28.6		46.02		316

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Sunday Apr 10, 2016 #

11 AM

Running warm up/down 12:46 [2] 1.7 km (7:31 / km) +2m 7:28 / km
ahr:129 max:156 shoes: Icebugs Spirit 5

Warm up before 2nd leg at Rånäs.
Find it hard to warm up for other legs other than 1st leg as you can't quite time it perfectly. Did some jogging with Rasa and then some strides and a lot of on the spot jogging in the tag over area.

Orienteering race 38:01 [5] 6.17 km (6:09 / km) +54m 5:54 / km
ahr:174 max:186 shoes: Icebugs Spirit 5

Rånässtafett 2nd leg in the 2nd team.
Lisa R ran first leg in my team and came back around 5 or so minutes behind the leaders which meant I was sent out more or less on my own in about 15th spot.
Had a mush different mindset than yesterdays race. Decided I would be aggressive in getting the controls and just taking those extra seconds to stop if I needed it. Worked out pretty good! Nice and cleanish race. Very hesitant and probably a bit too slow on the two long/green legs, but other than that (and a little curve to the last control) it was a good race! Much MUCH better than yesterday! Came back in 5th with the 4th girl.
Had 3rd fastest time on my leg too!
http://obasen.orientering.se/winsplits/online/sv/d...

Running warm up/down 16:19 [1] 2.06 km (7:56 / km) +16m 7:39 / km
ahr:129 max:144 shoes: Icebugs Spirit 5

Nice slow 'Rasa' paced warm down. I love warming down with her as its just so cruisey and enjoyable ;)

Saturday Apr 9, 2016 #

12 PM

Running warm up/down 14:13 [2] 2.46 km (5:47 / km) +22m 5:32 / km
ahr:139 max:160 shoes: Icebugs Spirit 5

jog to the start. Feeling a little tired today, but tried to think on the positive side of things!

Orienteering race (Middle) 41:11 [5] 5.51 km (7:29 / km) +32m 7:16 / km
ahr:170 max:181 shoes: Icebugs Spirit 5

Lännamedeln.
Felt pretty good physically today which was a good sign! Felt like I could really push after having the cold.
Too bad I made so many mistakes! My head was definitely somewhere else today! Messed 1, 4, 5, 6, 8, 9 and the a huge 3mins at 15!! oops! In total 6.22min mistakes (as shown by winsplits) oops!
Should not be doing this! Hopefully I have got it out of the way and will run perfectly tomorrow :)

Running warm up/down 8:54 [2] 1.4 km (6:20 / km) +1m 6:19 / km
ahr:138 max:147 shoes: Icebugs Spirit 5

short warm down with Lisa C.

Friday Apr 8, 2016 #

7 AM

Strength and Conditioning 30:00 [2]

short strength session before work. Was working till 5.30pm today and had a bowling function with work at 7pm so decided to do a little something in the morning. Was going to jog, but I suck at motivating myself to jog before breakfast, especially when it is pouring with rain outside!

Thursday Apr 7, 2016 #

6 PM

Running warm up/down 15:04 [2] 2.53 km (5:57 / km) +21m 5:43 / km
ahr:148 max:183 shoes: Aasics DS trainer

Jogging in the pouring rain.

Running intervals 17:30 [5] 3.25 km (5:23 / km) +20m 5:14 / km
ahr:158 max:181 shoes: Aasics DS trainer

Testing out the body to see if its ok to run fast. Turns out it was all good :)
Ran 5x2min intervals with 90sec recoveries on the lit track in stadskogen. It was pouring down with rain! Felt pretty strong and fast! Paces are of course super strange (even more so than usual?) because of the black hole which hovers over stadskogen.

Running intervals 5:05 [5] 0.85 km (6:00 / km)
ahr:163 max:179 shoes: Aasics DS trainer

Then did 5x30/30 to get the legs moving super fast. Once again weird paces :P

Running warm up/down 14:10 [2] 2.41 km (5:53 / km) +12m 5:45 / km
ahr:146 max:155 shoes: Aasics DS trainer

warm down

Wednesday Apr 6, 2016 #

6 PM

Running 40:24 [3] 7.35 km (5:30 / km) +44m 5:20 / km
shoes: Aasics DS trainer

Not ticking the sick box anymore. Feeling a lot better. Still the remnants of a cold which will hang around for a while I guess, but the body is back to normal almost.
Run with Rassmus in Stadskogen

Strength and Conditioning 20:00 [2]

some core etc after running.

Tuesday Apr 5, 2016 #

5 PM

Running warm up/down 12:52 [2] 2.33 km (5:31 / km) +28m 5:12 / km
ahr:142 max:168 shoes: Icebugs Spirit 5

jogging to KG and then to the start of the interval training.

Orienteering 55:08 [2] 6.48 km (8:31 / km) +33m 8:18 / km
ahr:151 max:169 (sick) shoes: Icebugs Spirit 5

O intervals on the schedule today, but I just ran around them continuously to get some technique training in. Went pretty good actually. Feeling a bit better as well! Still a little stuffy though.

Running warm up/down 9:37 [2] 1.53 km (6:17 / km) +31m 5:42 / km
ahr:147 max:164 shoes: Icebugs Spirit 5

Warm down back home with Lisa C.

Monday Apr 4, 2016 #

Note
(sick) (rest day)

Back at work. Feeling a little better, but tired and feel like I need to fully recover if I want to start up the spring season well.

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