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Training Log Archive: kate

In the 7 days ending Jun 26, 2016:

activity	#	time	miles		km		+m
Running	8	5:04:52	24.98		40.2		595
Orienteering	1	1:09:25	5.67	(12:15)	9.13	(7:36)	330
Strength and Conditioning	1	55:07
Total	9	7:09:24	30.65		49.33		925

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Sunday Jun 26, 2016 #

10 AM

Running warm up/down 8:37 [2] 1.25 km (6:55 / km) +5m 6:47 / km
ahr:135 max:154 shoes: Icebugs Spirit 5

warm up before the race. was in the toilet queue (in the mountains, so not so many trees to go behind) a bit too long so didn't get to warm up as long as I wanted.

Orienteering race 1:09:25 [4] 9.13 km (7:36 / km) +330m 6:27 / km
ahr:173 max:187 shoes: Icebugs Spirit 5

Fjällorientering in Idre. Was a hill prize from the start to the 2nd control. Managed to muck around for about a minute or so at the first control, so there went my chances...
another small mistake later on. Was in 2nd halfway through before the long leg, but I just lost so much time being slow up the hill! Should've pushed more! Fun terrain! Can see so far!

12 PM

Running warm up/down 12:46 [2] 1.6 km (7:59 / km) +20m 7:31 / km
ahr:138 max:152 shoes: Icebugs Spirit 5

warm down waddle

5 PM

Running 53:07 [3] 10.05 km (5:17 / km) +341m 4:31 / km
ahr:150 max:177 shoes: Asics DS trainer 2016

Run around the paved roller ski track in Idre Fjäll...was super nice! Felt good at times so felt like pushing the pace on the hills...probably because there were some famous Swedish skiers around ;)

Saturday Jun 25, 2016 #

6 PM

Running 45:00 [3]
shoes: Asics DS trainer 2016

Jog on the trails near around the ski slope up in Idre with Rassmus and Olle. Garmin was on in my bag, so it died...

Friday Jun 24, 2016 #

5 PM

Running 32:39 [2] 6.04 km (5:24 / km) +61m 5:09 / km
ahr:139 max:163 shoes: Asics DS trainer 2016

Easy midsummer jog by myself...

Thursday Jun 23, 2016 #

5 PM

Running warm up/down 17:17 [2] 3.09 km (5:36 / km) +18m 5:26 / km
ahr:133 max:147 shoes: Saucony Fastwitch 7

run down to the track

Running intervals 23:05 [5] 4.83 km (4:47 / km) +1m 4:46 / km
ahr:169 max:193 shoes: Saucony Fastwitch 7

4x1km intervals with 2.30min in between. Felt mentally prepared for this today, but the legs a little sore...was quite hot too!
Haven't done these in a long time...will have to come back. Need to make sure the last ones don't slack off in pace as they did today :/

Running warm up/down 17:34 [2] 2.98 km (5:54 / km) +55m 5:24 / km
ahr:163 max:173 shoes: Saucony Fastwitch 7

Wednesday Jun 22, 2016 #

4 PM

Running warm up/down 15:01 [2] 2.68 km (5:36 / km) +19m 5:24 / km
ahr:137 max:162 shoes: Asics DS trainer 2016

running to the steep hill on Norbyspåret

Running hills (Spänst) 30:36 [3]
ahr:131 max:166 shoes: Asics DS trainer 2016

Hill drills. Been a long time, but was good to do! Didn't do so many of each exercise as I really did not want to injure something...

Running hills (Intervals) 9:04 [4] 1.03 km (8:49 / km) +3m 8:41 / km
ahr:142 max:170 shoes: Asics DS trainer 2016

Did a few intervals from the bottom of the hill to the top after the drills... felt tough but good!

Running warm up/down 14:43 [2] 2.53 km (5:49 / km) +10m 5:42 / km
ahr:149 max:159 shoes: Asics DS trainer 2016

running back home afterwards.

Tuesday Jun 21, 2016 #

6 PM

Strength and Conditioning 55:07 [3]
ahr:83 max:110

Monday Jun 20, 2016 #

6 PM

Running 25:23 [2] 4.13 km (6:09 / km) +62m 5:43 / km
ahr:131 max:158 shoes: Asics DS trainer 2016

very easy cruise with Rassmus and swinging by the supermarket on the way home...both very tired

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