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Training Log Archive: Kat

In the 7 days ending Jul 6, 2008:

activity	#	time	miles		km		+m
Running	6	4:03:03	24.81	(9:48)	39.93	(6:05)	680
Orienteering	5	3:39:47	11.62	(18:55)	18.7	(11:45)	145
Stretching	2	9:00
Total	6	7:51:50	36.43		58.63		825
[1-5]	6	7:42:50

1:48

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» now

Sunday Jul 6, 2008 #

Note
(rest day)

Planned rest day. My legs are trashed and my mind is tired.

C • a night dancing at the JWOC banquet 1

Saturday Jul 5, 2008 #

Running 11:54 [2] 1.19 mi (10:00 / mi)
ahr:120 max:146 shoes: Green VJ Integrators

Running (very slowly) to the start. Lots of uphill and almost entirely in the hot sun.

Orienteering 1:00:55 [4] 5.0 km (12:11 / km)
ahr:153 max:165 shoes: Green VJ Integrators

JWOC ''long'' distance spectator race, on Partille-Gunnilse. This race was during the actual JWOC race, but we ran on a different part of the map, with the same finish area. My legs felt really tired after yesterday because I really legged it around the second half of the course, so today's race was mediocre. I didn't make any ridiculous mistakes, so my routes look ok, but I did stupid things in the control circle and was in general running quite slowly, as my average HR shows. Not a very impressive result today, 27th out of 43 on D21. Results here: http://www.frolundaol.se/Arr/JVM2008/resultatlista...

C • splits from Saturday 1

Friday Jul 4, 2008 #

Running 10:06 [2] 1.03 mi (9:48 / mi)
ahr:157 shoes: Green VJ Integrators

Running to the start and then around.

Orienteering 37:53 [4] 3.7 km (10:14 / km)
ahr:160 shoes: Green VJ Integrators

Another JWOC spectator race - middle distance on Skatås. I spiked the first control, but had some trouble on #2, a short leg along the side of a slope, which cost me 3 minutes. Then on #4, I lost 45 seconds in the control circle looking for the dot knoll. I recognized two other distinct features in the circle, but finding the control itself proved difficult... After this, I ran with other girls for most of the race. At first they distracted me, but then I got used to it and we had some nice head-to-head racing. It's really fun to run fast through the forest leading a group of Swedes for a change!
RESULT: 10th out of 37 in D21. I could have been 2nd with a clean run, because I figure I lost about 4.5+ minutes out there in total, but this result is still quite decent for me. Results here: http://www.boquist.net/uven/publikjvm/resultat.htm...

C • way to win the finish split too! 3

Thursday Jul 3, 2008 #

Running 16:32 [2] 1.75 mi (9:27 / mi)
shoes: Green VJ Integrators

Running to the start - almost 3km and mostly on pavement!!!

Orienteering 33:30 [4] 3.0 km (11:10 / km) +145m 9:00 / km
ahr:165 max:180 shoes: Green VJ Integrators

The spectator race today was a regular Swedish ranking middle distance event, so I was surprised to learn that the D21 course was the actual JWOC women's A final course. I was feeling tired from another 6+ hours spectating, but I managed to concentrate well and fixed all of my small zigs before they became big mistakes. The terrain was very technical, but also incredibly pretty. My time was good enough for 13th place out of 56 starters on D21, my best middle distance result ever in Sweden. And I would have been 18th in the JWOC A final. That's pretty cool. Since I am only about a year off from being a junior, I feel it's still reasonable to compare my times with theirs. I think that with an absolutely flawless race I might have broken 30 minutes, but I am not at that level yet.
Results: http://www.frolundaol.se/Arr/JVM2008/resultatlista...

C • nice race 4

Wednesday Jul 2, 2008 #

Running (trail) 1:39:43 15.63 km (6:23 / km) +680m 5:14 / km
shoes: Mudclaw 07

Long run on small trails (some very indistinct) through Skatås (1:10) and then on a map called Getryggen (1:15). Tough running in places - a long gravel hill, some steep rocky hills, and even some stone steps when climbing past some huge cliffs. The lakes were gorgeous - too bad I didn't have time for a swim. Arches hurt and I felt very dehydrated after about 50 minutes out. It's definitely tough training in the late afternoon after spending several hours in the sun spectating, but I'm really glad I did this. It was very pretty out in the forest and I ran up all of the hills.

C • impressive 1

Stretching 5:00 [0]

Tuesday Jul 1, 2008 #

Orienteering 1:12:00 4.5 km (16:00 / km)
shoes: Green VJ Integrators

JWOC middle distance model event. For the first two technical controls, nothing made sense. This was a really hilly map and my sense of distance and height isn't great. I have trouble judging how many meters I've climbed or dropped, and even more trouble keeping a bearing through rocky, junky terrain. Today's training was really physical, but I also think it was good for me. I orienteered better after the first few controls, although I did still have to hesitate very often and there was no flow whatsoever. Hopefully I got the worst of the mistakes out of the way today and now that I have an idea of what this terrain is like, the next few days will be better.

Running 32:10 [2] 3.57 mi (9:01 / mi)
shoes: Asics 2008

Easy run at 9:30 PM around the base. This should be the last time I run around here, which is good because the gravel paths hurt my knees. Otherwise, felt great!

Stretching 4:00 [0]

Monday Jun 30, 2008 #

Running 52:58 [2] 5.4 mi (9:49 / mi)
ahr:133 shoes: Asics 2008

Easy run with Sam and Gabe in the morning around base, including some hills.

Running 11:32 [2] 1.24 mi (9:18 / mi)
ahr:137 max:154 shoes: Mudclaw 07

Warm-up for the spectator sprint with Sam. After spending hours on our feet spectating, we then had to stand in line to register for the sprint, and afterwards at the actual start. We took turns waiting in line and jogging around.

Orienteering 15:29 [5] 2.5 km (6:12 / km)
ahr:170 max:178 shoes: Mudclaw 07

My legs and feet didn't feel great after so much standing around, but I was excited about running the same course that the junior women ran earlier in the day. And I had a great run! There were some minor hesitations and possibly slightly suboptimal route choices, but all in all, it was about as good as I could have done. Really fun course, with lots of decision-making and quick map reading.
RESULTS: My time of 15:29 would have placed me 52nd among the JWOC girls. Sam ran the course slightly faster: 15:18.

Running 8:08 [2] 0.92 mi (8:50 / mi)
shoes: Mudclaw 07

Cool-down with Sam.

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