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Training Log Archive: kate

In the 7 days ending Sep 4, 2017:

activity	#	time	miles		km		+m
Running	9	5:46:33	37.98	(9:07)	61.13	(5:40)	578
Orienteering	2	1:31:53	7.83	(11:44)	12.6	(7:18)	120
Strength and Conditioning	2	58:06
Total	11	8:16:32	45.81		73.73		698

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Monday Sep 4, 2017 #

5 PM

Running long 57:01 [3] 10.73 km (5:19 / km) +120m 5:02 / km
ahr:140 max:163 shoes: Aasics DS trainers blue

Running with Oskar, David and the other guy who comes to rockgympa who I have forgotten their name... ;)
Then we joined up with the group to do the warm up before gympa

C • Rockgympa!! 2

Running (Drills) 6:23 [1] 0.46 km (13:53 / km) +1m 13:43 / km
ahr:113 max:145 shoes: Aasics DS trainers blue

Drills, jumps and running technique

Strength and Conditioning 28:06 [3]
ahr:92 max:133

Strength lead by Oskar tonight. Was good and rather focused on strengthening the glutes, hamstrings and hips.

Sunday Sep 3, 2017 #

10 AM

Running warm up/down 14:12 [2] 2.16 km (6:34 / km) +16m 6:20 / km
ahr:129 max:162 shoes: Icebugs 2017

Warm up

Orienteering race (Long) 1:01:59 [5] 8.81 km (7:02 / km) +82m 6:44 / km
ahr:179 max:204 shoes: Icebugs 2017

DM Long. Very zig zaggy and had a terrible flow today... so lost bits of time here and there which added up to a bit in the end.
Nice terrain though!

https://www.livelox.com/Viewer/DM-lang-Stockholm-U...

11 AM

Running warm up/down 9:59 [2] 1.65 km (6:03 / km) +7m 5:55 / km
ahr:142 max:152 shoes: Icebugs 2017

Warm down

4 PM

Running long 1:00:36 [3] 10.76 km (5:38 / km) +120m 5:20 / km
ahr:137 max:155 shoes: Aasics DS trainers blue

Evening run with Lisa and then did a loop of stadskogen in the end :)

Saturday Sep 2, 2017 #

10 AM

Orienteering 29:54 [2] 3.79 km (7:53 / km) +39m 7:30 / km
ahr:139 max:195 shoes: Icebugs 2017

Putting out controls for next weeks training.

12 PM

Strength and Conditioning 30:00 [2]

Core and some leg/feet strengthening exercises

8 PM

Running 41:54 [3] 7.82 km (5:21 / km) +80m 5:06 / km
ahr:161 max:203 shoes: Aasics DS trainers blue

Evening run after helping Sam and Ross move all day. Some extra strength training ;)

C • SuperThanks 2

Friday Sep 1, 2017 #

Note
(rest day)

Work all day and the straight to Sam and Ross's new house to throw a surprise baby shower :) Needed the extra rest again anyway :)

Thursday Aug 31, 2017 #

Note
(rest day)

Needed it today...feeling a bit tired/strange...not sick but a little light headed...

Really need more sleep I guess :P

Wednesday Aug 30, 2017 #

8 AM

Running 25:23 [2] 4.4 km (5:46 / km) +25m 5:36 / km
ahr:169 max:196 shoes: Aasics DS trainers blue

Morning jog

6 PM

Running 40:37 [3] 7.22 km (5:38 / km) +95m 5:17 / km
ahr:147 max:191 shoes: Aasics DS trainers blue

Trail running in Nåsten. Feeling rather tired today... definitely need to be getting more sleep...

Tuesday Aug 29, 2017 #

7 AM

Running 18:30 [2] 3.21 km (5:46 / km) +41m 5:26 / km
ahr:149 max:171 shoes: Aasics DS trainer black

Morning BBA.

5 PM

Running warm up/down 20:24 [3] 3.31 km (6:10 / km) +29m 5:54 / km
ahr:166 max:197 shoes: Aasics DS trainer black

Warm up plus drills. Hamstrings tight today and a bit crampy...

Running intervals 33:59 [5] 6.7 km (5:05 / km) +33m 4:57 / km
ahr:171 max:196 shoes: Aasics DS trainer black

5x4min intervals with 90sec recoveries. Followed by 4x1min intervals with 30sec recoveries!
Super tough session especially running in on norbyspåret with all the hills and turns etc! Felt strong in the beginning and then again at the end. Hamstrings were tight and cramping a bit though... tried to stick on the back of Hilda and Moa. Good interval partners to have just in front!

Running warm up/down 17:35 [3] 2.71 km (6:29 / km) +11m 6:22 / km
ahr:142 max:155 shoes: Aasics DS trainer black

Nice slow warm down with the club and then some of the guys back to blodan :)

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