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Training Log Archive: kate

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running5 6:27:18 41.06(9:26) 66.07(5:52) 464
  Strength and Conditioning2 1:43:47 2.61(39:45) 4.2(24:42) 39
  Aqua Jogging1 50:00
  Swimming1 15:00
  Total7 9:16:05 43.67 70.28 502

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Sunday Nov 12 #

Note

Body still rather sore after the crash and the right shoulder is still very sore and I am rather weak doing things and holding things in my right arm... :(

Was weird that aqua jogging and swimming was ok as I was using my arms a lot?
9 AM

Swimming warm up/down 15:00 [2]

Did some freestyle before and after the aqua jogging.

Aqua Jogging intervals 50:00 [4]

Aqua Jogging intervals.

We did 2x(10x45/15) followed by 40x15/15. Was my first time doing aqua jogging and we did the training without belts which seemed rather hard, but it was ok...maybe made it harder? I felt pretty tired and my pulse was working hard which was good!

Followed by a nice relax in the hot pool and then to Güntherska for brunch! :D Great Sunday morning!
3 PM

Running tempo 42:01 [4] 8.14 km (5:10 / km) +46m 5:01 / km
shoes: Aasics DS trainers blue

Tempo run. Did 2 laps of the lit track in Stadsskogen at a steady pace. Felt pretty good and kept a good comfortable speed. First lap was 11min and the second was 10:45. I think I was hovering around 4:20-4:30 per km but its hard to tell as the GPS readings in Stadsskogen are always effed ;)
Rather frosty afternoon/evening...defs getting colder...

Saturday Nov 11 #

9 AM

Running long 2:04:38 [3] 21.49 km (5:48 / km) +190m 5:33 / km
ahr:140 max:191 shoes: Aasics DS trainers blue

Long run on mostly bigger tracks and down on the new boardwalk next to the lake. Was a pretty grey morning, but it was nice with a lot of company :)

My knee was ok so that was good although my entire back and arm muscles hurt so much! My right shoulder is not so good...if the pain doesn't go away in a few days I will definitely go check it out at the Dr.

The back thing from the other day felt ok as I guess the crash kind of put my back out of place again haha

Friday Nov 10 #

Note
(rest day)

Had a conference all day up in Gävle so no time to train today and I needed a rest day.

Fell off my bike on the way down to town. Was steep and icy and I didn't have enough time to stop and my bike just flew out from underneath me. I hit my knee and then slid on my stomach. Was so scary! I don't think anything is damaged...a few bruises and pains... definitely ashamed that I was not even wearing a helmet! :(

Thursday Nov 9 #

5 PM

Running warm up/down 23:59 [2] 3.92 km (6:07 / km) +7m 6:04 / km
ahr:159 max:178 shoes: Aasics DS trainers blue

Warm up + drills

Running intervals 36:20 [4] 6.98 km (5:12 / km) +23m 5:07 / km
ahr:118 max:172 shoes: Aasics DS trainers blue

Poop!

Felt like crap today! My legs were just feeling so tight and the lactic was real! I felt like I was really trying, but I just couldn't push at all!! Couldn't get my pulse up...was so weird and frustrating... did all the intervals although they were definitely not so fast towards the end...
we did 1,2,3,4,5,4,3,2,1

Will rest tomorrow I think....had a weird nerve pain near my tail bone since yesterday, so this may have something to do with it?

Running warm up/down 16:38 [2] 2.86 km (5:49 / km) +16m 5:39 / km
ahr:110 max:153 shoes: Aasics DS trainers blue

Warm down

Wednesday Nov 8 #

7 AM

Strength and Conditioning 1:00:58 [3] 3.66 km (16:39 / km) +39m 15:49 / km

Early morning gym with Hilda. Did some core, balancing and then some weights.
Was awake for about 2 hours in the middle of the morning last night, so was extremely tired this morning...

Includes jog to and from gym and a little on the cross trainer.

Tuesday Nov 7 #

6 PM

Running long 1:34:00 [3] 13.6 km (6:55 / km) +131m 6:36 / km
ahr:165 max:189 shoes: Icebugs 2017

Tisdagsbana F. Aim was to hang onto the guys for as long as possible tonight but they didn't really run so fast tonight...was a 'lagom' pace I guess. A lot of forest running and not so many tracks, only in the end. Our group actually sped up a bit when we turned of the 12km turn off, so that was good. Was feeling a little tired towards the end when Lisa decided to push the pace up to KG.

Monday Nov 6 #

5 PM

Running 46:14 [3] 8.43 km (5:29 / km) +39m 5:22 / km
ahr:158 max:177 shoes: Aasics DS trainer black

Cruise around Elljusspåret with music for company.

Strength and Conditioning 42:49 [3] 0.54 km (1:19:26 / km)
ahr:152 max:200 shoes: Saucony fastwitch red

Rockgympa. Feeling cramp-ish on some exercises. Nice with some new music and a couple of new exercises.

Running warm up/down 3:28 [2] 0.66 km (5:13 / km) +13m 4:45 / km
ahr:151 max:161 shoes: Aasics DS trainer black

Short jog back home.

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