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Training Log Archive: kate

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running9 5:42:14 34.71(9:52) 55.86(6:08) 697
  Orienteering4 3:32:29 16.95(12:32) 27.28(7:47) 241
  Strength and Conditioning1 28:06
  Total10 9:42:49 51.66 83.13 938

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Sunday Sep 10 #

10 AM

Running warm up/down 18:15 [2] 2.98 km (6:07 / km) +37m 5:46 / km
ahr:133 max:176 shoes: Icebugs 2017

Warm up

Orienteering race (Relay) 53:44 [5] 7.23 km (7:26 / km) +116m 6:53 / km
ahr:182 max:200 shoes: Icebugs 2017

DM relay.
Ran 2nd leg in the 1st team. Not so happy with how I ran today though... made way too many mistakes and they were quite big ones... on the other hand I felt strong and fast, so it seemed like I couldn't really pull it together today... Oh well...managed to come back in the lead after my leg anyway as a lot of people were making mistakes today too! Good thing we had speedy Johanna on the last leg to pull us through to the end :)

Running warm up/down 14:44 [2] 2.3 km (6:24 / km) +25m 6:04 / km
ahr:165 max:184 shoes: Icebugs 2017

Warm down
6 PM

Running long 1:12:31 [2] 11.59 km (6:16 / km) +103m 6:00 / km
ahr:157 max:190 shoes: Aasics DS trainers blue

Easy run with David and Lisa on the small trails in NĂ¥sten. Ran off the trail for a bit to check the Hittaut point number 93 as apparently some guys said he had been there 2 different times and still could not find it. We found it straight away... haha

Was a bit longer than we thought and we were rather tired, but I managed to get over 80km of running again this week :) Was a busy week with work and moving and two races, but still managed to squeeze in some good training :)

Now to taper a bit before SM weekend this wknd.

Saturday Sep 9 #

11 AM

Running warm up/down 14:31 [2] 2.52 km (5:46 / km) +18m 5:34 / km
ahr:141 max:173 shoes: Icebugs 2017

Warm up with strides etc.

Orienteering race (Middle) 40:00 [5] 5.12 km (7:49 / km) +49m 7:28 / km
ahr:187 max:213 shoes: Icebugs 2017

DM middle.
Felt strong and a bit more aggressive when running today. A few wobbles and a mistake at 11, but other than that it was ok. Got bronze, so that was cool! :D

http://obasen.orientering.se/winsplits/online/en/d...

https://www.livelox.com/Viewer/DM-medel-Uppland/D2...

Running warm up/down 12:33 [2] 1.61 km (7:49 / km) +16m 7:26 / km
ahr:156 max:173 shoes: Icebugs 2017

Warm down exploring the sea and the cool hills with Lisa

Friday Sep 8 #

8 AM

Running 30:21 [2] 4.9 km (6:12 / km) +83m 5:43 / km
ahr:172 max:195 shoes: Aasics DS trainers blue

BBA before the big move

Thursday Sep 7 #

7 AM

Running 15:56 [2] 2.71 km (5:53 / km) +24m 5:37 / km
ahr:179 max:205 shoes: Aasics DS trainers blue

Morning BBA to check if the electricity was on at the new apartment and it was! Yay!
5 PM

Running warm up/down 7:26 [2] 1.19 km (6:15 / km) +5m 6:07 / km
ahr:135 max:157 shoes: Icebugs 2017

Short warm up

Orienteering 50:35 [4] 7.09 km (7:08 / km) +22m 7:01 / km
ahr:177 max:203 shoes: Icebugs 2017

Orienteering in Lunsen.
Messed up 1 and 2 but after that I got into a better flow. Was a fun course!

http://obasen.orientering.se/winsplits/online/sv/d...

Running warm up/down 5:13 [2] 0.81 km (6:29 / km) +17m 5:53 / km
ahr:139 max:154 shoes: Icebugs 2017

very short warm down

Wednesday Sep 6 #

6 PM

Orienteering 1:08:10 [2] 7.84 km (8:42 / km) +55m 8:24 / km
ahr:161 max:197 shoes: Icebugs 2017

Collecting controls with Rebecka at dusk after everyone had already started. I felt rather tired after yesterdays intervals! We wore our headlamps, but we didn't even need to turn them on! Success!
Found 4 kantareller! Double success!

Tuesday Sep 5 #

8 AM

Running 15:59 [2] 2.76 km (5:48 / km) +35m 5:27 / km
ahr:149 max:195 shoes: Aasics DS trainers blue

BBA
6 PM

Running warm up/down 21:57 [2] 3.59 km (6:07 / km) +25m 5:55 / km
ahr:148 max:197 shoes: Aasics DS trainer black

Warm up and Drills. Feeling soo drained today!

Running hills 31:23 [5] 4.89 km (6:25 / km) +154m 5:33 / km
ahr:172 max:203 shoes: Aasics DS trainer black

3xlong, 3xmiddle and 3xshort hill intervals today. The club training was 4 of each but I thought that that would be too long for me today so 3 of each was 'lagom' enough :)
Felt rather dead on almost all of them haha! A looot of lactic acid today! Especially on those middle ones! They are the hardest by far!

Running warm up/down 18:01 [2] 2.83 km (6:22 / km) +35m 6:00 / km
ahr:148 max:179 shoes: Aasics DS trainer black

Slow plod back home with David and Lisa. My legs felt so weird!

Monday Sep 4 #

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

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.

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