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Training Log Archive: kate

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running7 3:54:34 21.76 35.02 415
  Orienteering2 1:54:54 8.25(13:56) 13.27(8:39) 377
  Cross trainer2 1:34:00 8.5(11:03) 13.68(6:52) 75
  Strength and Conditioning2 1:30:48 3.11(29:12) 5.0(18:09) 31
  Total9 8:54:16 41.62 66.98 898

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Running warm up/down 22:11 [2] 2.84 km (7:48 / km) +44m 7:15 / km
shoes: X-Talons 212

Warm up

Orienteering race (Long) 1:16:05 [5] 10.45 km (7:17 / km) +236m 6:32 / km
shoes: X-Talons 212

PIOM Long Distance.

Arrived at our accommodation 1:30am last night which was 2:30 Swedish time! SO tired!
First time running in Portugal and the preparation wasn't the best but wanted to run anyway and it was a WRE which was good. Didn't know what to expect but once I started running I realised it was very similar to Australia which was cool! I got told not to run in the green but I didn't listen so well :P Got very stuck on the long leg to 3! Decided to avoid the green a lot after that!
The second long leg I hit my leg in the same place I hit last week and it hurt like hell! Walked a bit to get up to the track and then decided to take the long route around which actually ended up to be ok.

Mistake on the control just before the spectator and running to the spectator control and lost a few mins together there...otherwise it was ok actually...a few silly routes but no other mistakes...tired in the end with the combo of arriving late and running a long!

Ended up 6th, 7min behind Svetlana and only 1min30sec behind Nadiya V. Without the time lost it would've been a pretty good result, but I'm happy anyway with my first time in Portugal and with the bad preparation due to our flight change...
http://eventos.coc.pt/archive/piom2018/results/pio...

Second best WRE points after WOC middle 2016 so I guess that is a good sign for WOC selections...we shall see...
1 PM

Running warm up/down 16:30 [2] 2.63 km (6:16 / km) +44m 5:47 / km
shoes: X-Talons 212

Warm down with Johanna. Nice and warm and sunny yay!

Heel very sore :(
4 PM

Orienteering 38:49 [2] 2.82 km (13:46 / km) +141m 11:01 / km
shoes: X-Talons 212

Sprint Jog in Monsanto! Super cool city on a hill with big stone walls and castle features etc. Fun to check it out! Stod in dog poop which sucked!

Saturday Feb 17 #

8 AM

Running 36:45 [3] 5.96 km (6:10 / km) +91m 5:43 / km

BBA with Lisa.
Up to kung björns hög which was rather icy but quite nice out!
Had to pick up a few things from the shop on the way home

Friday Feb 16 #

10 AM

Strength and Conditioning 1:01:13 [3] 3.26 km (18:46 / km)
shoes: Saucony fastwitch red

Intervallflex at Friskis&Svettis. Winter sports day with the kids today and I was put on the gym group.
Joined in with this training and it was actually pretty tough! Fun though!

Was a core session in the afternoon which I wanted to join in with but we had some very naughty students in which I had to keep an eye on the whole time so only did a few exercises here and there...
6 PM

Running 46:05 [3] 8.33 km (5:32 / km) +72m 5:18 / km
shoes: Aasics DS trainers blue

Evening cruise with Lisa

Thursday Feb 15 #

6 PM

Cross trainer intervals 54:00 [5] 6.78 km (7:58 / km) +16m 7:53 / km
shoes: Saucony fastwitch red

WU 10min

6x4min with 2min recoveries. Bloody tough!

WD 10min

Feeling much better re tiredness! Needed that easy day yesterday. Heel feeling much better, just still a little swollen. Decided to do the clubs intervals on the cross trainer as it was cold and icy out and I want to give it a rest from running today again. Feels ok now too which is good. Fingers crossed it was just a small short inflammation

Strength and Conditioning 29:35 [3] 1.74 km (16:59 / km) +31m 15:36 / km

Did some balancing work, core and then some weights. Felt alright and even heel ok.
Calf and Achilles a bit tight though, so that could be causing the heel pain.
Did some good foam rolling after weights which felt awesome!

Running warm up/down 11:30 [2] 2.0 km (5:45 / km)
shoes: Aasics DS trainers blue

To and from the gym

Wednesday Feb 14 #

7 AM

Cross trainer 40:00 [3] 6.91 km (5:47 / km) +59m 5:33 / km
shoes: Saucony fastwitch red

Cross trainer with Hilda. Still feeling a little tired... took it easy...will probably rest tonight to hopefully feel better.

Running warm up/down 12:23 [2]
shoes: Aasics DS trainers blue

Jog to and from the gym

Tuesday Feb 13 #

6 PM

Running long (Terrain) 1:29:10 [3] 13.25 km (6:44 / km) +164m 6:20 / km
shoes: Icebugs 2017

Tisdagsbana Ö.

So tired today! Felt tired the whole day even with a rest day yesterday. Tried to just hang on to Lisa and Hilda but I didn't try and push the pace in the end as I knew it wouldn't be good for me when I was that exhausted!
Heel still a bit funny and my calves a tight so I will be careful with all of this this week and try to take it easy before the camp.

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