Training Log Archive: Kat

Warm-up running before the relay while waiting for Åsa, with many breaks.

EVENT: Swedish Relay Champs
TEAM: OK Linne 2: Åsa, Kat, Elin
COURSE: 7.37 km, 18 controls
MAP: Ogan, 1:10,000, 5m contours
TERRAIN: Really technical again, with lots of hills and cliffs to the north, and some more open and extremely runnable (but vague) contours to the south. Beautiful and hard.
MY RUN: If there was any doubt about me not being able to orienteer in this terrain, it was put to rest today. I started off fine, but made a type of parallel error on the long leg where, just like on Friday, I was searching for a control on a really detailed hill that wasn't the right hill. An 11-minute mistake...I did better after this, but still lost time on several other controls in the control circles. The map and course were amazing, but I was getting tired of the constant demand for high-intensity concentration. I have never longed for a section of trail running more!
RESULTS: Our team was 47/53 in D21.

The expected winning time for the women's relay first leg was 6 minutes too optimistic. This terrain is just that hard. But amazing. I will definitely have to come back and train here sometime!

Warm-up for the spectator race.

Spectator race, 4.3 km. After the middle SM was over, I got to run the D21 final course. I didn't race it all out because I wanted to save some energy for the relay, but the course was so technical that I couldn't run at any kind of consistent fast speed anyway. I did not make any mistakes over 2 minutes worth and I felt a lot more confident today than yesterday, so some progress was made. But the terrain is still overwhelmingly technical. It's so cool!!

Walking around on the model map, a tiny map of basically one big hill, but LOTS of detail.

Running to the start and some more jogging. Legs not feeling great, but really excited about the race!

EVENT: Swedish Middle Distance Champs, Quali
COURSE: D21A, 3.9 km, 17 controls
MAP: Nådhammar, 1:10,000, 5m contours
TERRAIN: VERY technical, with lots of short, steep hills. Some nasty green areas, but the white pretty good.
MY RUN: Disaster. Clean to #1, but the first eight legs were all very short and very technical, so I had absolutely no chance to get into the map and it was a great effort to match the map to the terrain. There was just so much going on! Then on #9, the long leg, I decided to bail out to the big trail, even though it was obviously not the best route choice, because I wanted to read ahead and feel like I had some control over the course, but failed. I was so focused on reading the map that I didn't have a sense of how far I'd run and when I saw a girl dart off into the green marsh to the left, I thought this was the marsh I needed. In fact, this was one marsh too early, and I spent several minutes matching up cliffs and dot knolls, only to realize that I was looking on the entirely wrong hill! Argh. From then on, I did not make any more bad mistakes, but I was obviously not motivated to run my hardest. This was an awesome course, but I am not at the level yet where I can run it at any kind of speed!
RESULTS: 31/32

Swedish ranking = 247. :)

Easy run with Boris around Stadsskogen. Legs feeling tired after the last couple of days, but since tomorrow is a middle distance race, I think this is ok.

~15 minutes warm-up with Boris, then a tempo run (12:24 around the 3km Stadsskogen horse loop), followed by some easy running and then 6x{30 on, 30 off}. The tempo run felt good and I was pleased with the pace (4:08/km).

C • Pretty bar charts 4

Run to the Sten Sture hill (by the track) to do 4xhill intervals, then easy running back to Stadsskogen and 6x{30 sec on, 30 sec off}. It was getting dark by that point, so I abandoned the possibility of doing longer flat intervals.
Times/avg HR/max HR for the hill repeats:
93, 134, 170
92, 165, 174
92, 168, 174
90, 169, 175
Since I had a rest day yesterday, my legs felt great! I flew up the hill on the first interval and I was still feeling really strong on the fourth. Could easily have done more, but that's not part of the plan.