Training Log Archive: kateIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
Running warm up/down 21:23 [2] 3.32 km (6:27 / km) +25m 6:13 / km
ahr:138 max:157 shoes: Icebugs Spirit 5
Orienteering race (Middle) 50:13 [5] 6.59 km (7:37 / km) +17m 7:32 / km
ahr:171 max:183 shoes: Icebugs Spirit 5
5.6km today, so another longer distance!
Stuffed up 1 and running bad to 2, so was off to a bad start. A lot of heather which made it so hard and heavy to run fast!
Went well for a bit, but then stuffed up a little at 13 and 16 and then a bigger mistake at 17.
Not happy with the race today and could've knocked off a good 4-5min I think today.
Livelox: https://www.livelox.com/Viewer/Swedish-League-2-me...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 10:21 [2] 1.62 km (6:23 / km) +15m 6:06 / km
ahr:136 max:150 shoes: Icebugs Spirit 5
Saturday Apr 8, 2017 #
Running warm up/down 11:59 [2] 1.87 km (6:24 / km) +20m 6:05 / km
ahr:147 max:163 shoes: Icebugs Spirit 5
Orienteering race (Long) 2:09:33 [5] 16.08 km (8:03 / km) +49m 7:56 / km
ahr:174 max:192 shoes: Icebugs Spirit 5
It was a WRE Long today in Karlskrona. With the new winning time of 90-95min for long distances in Swedish elite races for women meant that it was going to be quite a challenge!
We had 14.2km!! Longest I think I have ever had for a course before?
Anyway, first control was a bit iffy and then trying to push on the long leg to 2. Kept trying to read everything and never really got a good flow. Had a few good controls here and there throughout the loops, but stuffed up my number 10 but soon corrected. The rest was ok I guess, just got incredibly tired! Really hit the wall, but tried to keep on going until the end... Lost a lot of time on the last loop from general faffing about, especially on 32 when I went through a lot of green.
Glad I managed to finish the entire course, but was rather slow, especially the second half. Guess its not too strange having being sick not so long ago.
Livelox: https://www.livelox.com/Viewer/Swedish-League-1-la...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 6:33 [2] 0.91 km (7:11 / km) +2m 7:06 / km
ahr:133 max:144 shoes: Icebugs Spirit 5
Friday Apr 7, 2017 #
Note
(rest day)
Felt rather worried and stressed all afternoon/evening until I finally lay down at the hostel...
Thursday Apr 6, 2017 #
Running 42:01 [3] 7.35 km (5:43 / km) +96m 5:22 / km
ahr:140 max:162 shoes: Aasics DS trainer black
Trying to find that excitement about the first Swedish League comp on Saturday. I will be running double as long today (probably longer), at a much higher speed, through terrain and whilst reading the map! Phew it is going to be tough! But I am looking forward to the challenge of this new winning time of 90-95min!
Wednesday Apr 5, 2017 #
Orienteering 1:01:14 [2] 6.75 km (9:05 / km) +11m 9:00 / km
ahr:133 max:158 shoes: Icebugs Spirit 5
Chose the contour only map as I thought it would be a fun training. Turns out a lot of the map had a lot of green on it which made the contour only rather frustrating.
First started with a corridor(this was also contour only). I think it went ok for me actually, then it was a few loops. I only managed to do two loops today (not even the whole one of the big one). First few controls were ok, but then everything just started falling apart. Ran through so much green which really put me off especially as I couldn't read that as it wasn't on my map. Found myself wandering around the one I couldn't find on the second loop, so I just decided I would try and take a few more controls on my way back home. Was getting rather cold too (don't know why I ran in a t-shirt).
Met Johanna at the pivot control and we jogged back together.
I guess trying to do a mental and physical challenge like that after a long busy day at work isn't really going to work so well... :P
Tuesday Apr 4, 2017 #
Running warm up/down 16:05 [2] 1.92 km (8:23 / km) +17m 8:01 / km
ahr:132 max:156 shoes: Aasics DS trainer black
Running intervals 36:27 [5] 6.81 km (5:21 / km) +41m 5:12 / km
ahr:167 max:183 shoes: Aasics DS trainer black
6min, 5min, 4min, 3, 2, 2, 1, 1, 1... first 3 with 2min recoveries and the rest with just 1min recoveries.
Felt like there wasn't so much recovery time today, so the lactic acid really rushed back with every interval.
The long ones were actually ok for me, I struggled a bit on the 3 and 2s, but was ok on the 1min ones. Am so glad Julia was there today as we are about the same intervals speed, so we were able to push each other :)
Strange paces as per usual as we ran the stadskogen loop! Definitely know I was pushing because the HR average max was very similar on all of the intervals.
Running warm up/down 17:26 [2] 2.87 km (6:05 / km) +11m 5:58 / km
ahr:142 max:157 shoes: Aasics DS trainer black
Then jogged back with Sam and Lisa feeling all awkward trying to run with a plastic bag full of clothes :P
Monday Apr 3, 2017 #
Running 15:39 [2] 2.73 km (5:44 / km) +32m 5:25 / km
ahr:133 max:159 shoes: Aasics DS trainer black
Running (Drills) 15:59 [2] 1.11 km (14:25 / km) +2m 14:18 / km
ahr:111 max:158 shoes: Aasics DS trainer black
Strength and Conditioning 31:41 [2]
ahr:105 max:129
Running warm up/down 2:14 [2] 0.37 km (6:03 / km) +10m 5:19 / km
ahr:132 max:143 shoes: Aasics DS trainer black