Training Log Archive: kateIn the 7 days ending Feb 25, 2017:
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Saturday Feb 25, 2017 #
9 AM
Orienteering long (Mixed O and trails) 2:07:59 [3] 17.07 km (7:30 / km) +143m 7:12 / km
ahr:147 max:166 shoes: Sarva
Mix of long running and Orienteering today.
Ran in Nåsten on smaller tracks, but had 6 small courses with a scale of 1:3000 to do along the way. Was super fun to concentrate and do a bit of orienteering during the long run. Was tough at times on some of the tracks because of the loose snow, but good to be taking it easy.
I think I forgot to start my watch at some stage, so I may have missed a few minutes in the middle somewhere.
Nice and sunny which always makes me happy :D
Ran in Nåsten on smaller tracks, but had 6 small courses with a scale of 1:3000 to do along the way. Was super fun to concentrate and do a bit of orienteering during the long run. Was tough at times on some of the tracks because of the loose snow, but good to be taking it easy.
I think I forgot to start my watch at some stage, so I may have missed a few minutes in the middle somewhere.
Nice and sunny which always makes me happy :D
C • 3 2
Friday Feb 24, 2017 #
12 PM
Running 35:34 [2] 6.95 km (5:07 / km) +84m 4:50 / km
ahr:151 max:163 shoes: Aasics DS trainer black
Easy jog with Thomas from work at lunchtime. Making the most of getting out when it is light out whilst the kids aren't at work :) Nice and warm in the sun, otherwise kind of cold out.
Thursday Feb 23, 2017 #
5 PM
Running warm up/down 24:25 [2] 3.8 km (6:25 / km) +39m 6:06 / km
ahr:135 max:155 shoes: Aasics DS trainer black
Was running a little late from work so I ran out to Norbyvägen and then towards KG so I could meet up with the group. Turns out the group was only Ross and Moa haha. We jogged around and via the start to see if anyone was waiting there for us, but no, no one came haha.
Sooo incredibly icy everywhere today! All the snow we got has melted quite a bit, and then it was below freezing for most of the day today, so its pretty dangerous!
Did some drills and strides before intervals.
Sooo incredibly icy everywhere today! All the snow we got has melted quite a bit, and then it was below freezing for most of the day today, so its pretty dangerous!
Did some drills and strides before intervals.
Running intervals 38:49 [4] 7.85 km (4:57 / km) +72m 4:44 / km
ahr:163 max:178 shoes: Aasics DS trainer black
Intervals with the club today.
did 3x5min(2min recoveries), 3x3min(1min recoveries), 6x30sec(30sec recoveries)
was slow on the first one because of the ice in the beginning and then just felt super crap on all the rest. so slow and tired, but I have been feeling a bit like that the past few days....need more sleep I think.
Hamstring and calf very tight on the right side...the cold didn't help that feeling so much :/
did 3x5min(2min recoveries), 3x3min(1min recoveries), 6x30sec(30sec recoveries)
was slow on the first one because of the ice in the beginning and then just felt super crap on all the rest. so slow and tired, but I have been feeling a bit like that the past few days....need more sleep I think.
Hamstring and calf very tight on the right side...the cold didn't help that feeling so much :/
Running warm up/down 17:00 [2]
shoes: Aasics DS trainer black
forgot to start my watch for the warm down, but ran back with Moa, so I knew how long it was :)
Wednesday Feb 22, 2017 #
12 PM
Strength and Conditioning 56:00 [2]
The conditioning program that I usually do. I taught a few of my work colleagues during the lunch break as we have no kids this week.
6 PM
Orienteering (Night O) 1:13:15 [3] 6.79 km (10:47 / km) +45m 10:26 / km
ahr:152 max:170 shoes: Sarva
Very very terrible with my navigation tonight. But managed to do the whole thing.
A lot of snow in the forest and it was very wet snow! So it made it so hard and tough to run.
Started off pretty ok, a few weird curves as my compass had a big bubble in it and was being crazy at times.
Managed to really screw up the long leg...got very confused in all the green and lost so much time! Then thought I had overrun the control at the end and ran back a bit, but I hadn't so had to run back to where I was.
Another big fluff around at 13. After I ran over the road I got completely confused. I thought I had come in on a different ride, so nothing made sense. Realised after a while of wandering around.
Got so cold as it was so wet, so that didn't help my mistakes so much.
Looking at all the gaffling now, it seems as if I had all of the longer controls haha. Good practice!
Overall, enjoyable in parts, but not so enjoyable because of the very very wet and cold snow!
My route for some entertainment ;) https://www.livelox.com/Viewer/Onsdagsnatt-6/Mella...
A lot of snow in the forest and it was very wet snow! So it made it so hard and tough to run.
Started off pretty ok, a few weird curves as my compass had a big bubble in it and was being crazy at times.
Managed to really screw up the long leg...got very confused in all the green and lost so much time! Then thought I had overrun the control at the end and ran back a bit, but I hadn't so had to run back to where I was.
Another big fluff around at 13. After I ran over the road I got completely confused. I thought I had come in on a different ride, so nothing made sense. Realised after a while of wandering around.
Got so cold as it was so wet, so that didn't help my mistakes so much.
Looking at all the gaffling now, it seems as if I had all of the longer controls haha. Good practice!
Overall, enjoyable in parts, but not so enjoyable because of the very very wet and cold snow!
My route for some entertainment ;) https://www.livelox.com/Viewer/Onsdagsnatt-6/Mella...
Running warm up/down 5:00 [2]
shoes: Sarva
Very small warm up and down by running to the start and back from the finish. Wasn't too bad as I didn't run so fast on the course anyway.
Tuesday Feb 21, 2017 #
5 PM
Orienteering long 1:59:06 [3] 16.13 km (7:23 / km) +126m 7:06 / km
ahr:149 max:173 shoes: Sarva
Tisdagsbana with a lot of girls tonight! Yay for us as I think we outnumbered the guys tonight ;) and maybe even out-orienteered them (well mostly Hilda).
Ran from home as managed to get home earlier tonight, so ended up being quite a long run!
A lot more forest tonight that usual, so some good terrain running training! A few cm of snow fell last night so was rather snowy on all the branches, so got a bit of snow down my neck and in my ears etc throughout the run!
Ran from home as managed to get home earlier tonight, so ended up being quite a long run!
A lot more forest tonight that usual, so some good terrain running training! A few cm of snow fell last night so was rather snowy on all the branches, so got a bit of snow down my neck and in my ears etc throughout the run!
Monday Feb 20, 2017 #
6 PM
Running warm up/down 5:00 [2]
shoes: Aasics DS trainer black
Small jogging to and from strength. Wanted to do more running beforehand but ran out of time today.
Strength and Conditioning 44:20 [3]
Rockgympa in bare feet today. Bit sore in my arch and right side of my leg. Quite tight from running around the track yesterday I think?
Bit tired from moving/lifting heavy furniture all day at work!
Bit tired from moving/lifting heavy furniture all day at work!
Sunday Feb 19, 2017 #
4 PM
Running warm up/down 27:40 [2]
ahr:122 max:161 shoes: Saucony Fastwitch 7
Warm up plus drills and plyometrics before the intervals. So nice to be inside in shorts and a t-shirt!
Running intervals (Indoor track) 35:16 [5]
ahr:170 max:185 shoes: Saucony Fastwitch 7
Intervals at the new indoor track! My first time. It was super fun! Can't wait to do more sessions here!
We ran a pyramid training: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m, 200m with 200m jogging in between each intervals.
Found it really hard to get my pace down on the longer ones? Maybe because I wasn't used to the indoor track or jogging the whole 200m between each interval? Or I just need to get much faster haha!
We ran a pyramid training: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m, 200m with 200m jogging in between each intervals.
Found it really hard to get my pace down on the longer ones? Maybe because I wasn't used to the indoor track or jogging the whole 200m between each interval? Or I just need to get much faster haha!
Running warm up/down 15:56 [2]
ahr:145 max:154 shoes: Saucony Fastwitch 7
Nice warm down after intervals. Tried to some with Johanna but she likes to warm up and down fast, so I joined the boys for a much more comfortable warm down instead ;)
A few laps in bare feet which was so nice too!
A few laps in bare feet which was so nice too!