Training Log: kate
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||9|| 6:14:57|| 39.58||(9:28)|| 63.7||(5:53)|| 597|
| ||Strength and Conditioning||1|| 56:00|
| ||Orienteering||1|| 17:18|| 2.31||(7:28)|| 3.72||(4:39)|| 22|
| ||Total||10|| 7:28:15|| 41.89|| 67.42|| 619|
Running 45:58  8.67 km (5:18 / km) +37m 5:12 / km
ahr:153 max:169 shoes: Aasics DS trainers blue
Evening jog around Stadskogen etc. few strides here and there
Running 21:08  3.84 km (5:30 / km) +70m 5:03 / km
ahr:151 max:177 shoes: Aasics DS trainers blue
Pre breaky jog. Nice and sunny this morning! Was rather tired in the end...
Running 56:51  9.89 km (5:45 / km) +94m 5:29 / km
ahr:149 max:167 shoes: Aasics DS trainers blue
Jog on some of the smaller tracks in Nåsten for the first half. Still didn't see where the fire is? Ran banvallen back and a little loop around in the nearby tracks.
Started raining a little bit when I was running which was kind of nice as it was rather humid this evening.
Running 19:00  3.1 km (6:08 / km) +37m 5:47 / km
ahr:142 max:161 shoes: Aasics DS trainers blue
Morning jog before breaky. Quite warm this morning!
Running warm up/down 19:46  3.36 km (5:53 / km) +14m 5:46 / km
ahr:140 max:172 shoes: Saucony Fastwitch 7
Warm up down to the track.
Running warm up/down (Drills) 6:52  0.59 km (11:38 / km)
ahr:137 max:157 shoes: Saucony Fastwitch 7
Running intervals 20:32  3.13 km (6:33 / km) +2m 6:32 / km
ahr:146 max:174 shoes: Saucony Fastwitch 7
10x200m at the track. Had around 90sec of recovery after each one.
Running warm up/down 19:08  3.21 km (5:58 / km) +58m 5:28 / km
ahr:157 max:168 shoes: Saucony Fastwitch 7
plodding back up the hill and home
Running 23:09  3.85 km (6:01 / km) +69m 5:32 / km
ahr:146 max:169 shoes: Aasics DS trainer black
Morning jog before breakfast up towards Kung Björns Hög. Clear blue skies.
Running warm up/down 19:28  3.09 km (6:18 / km) +19m 6:06 / km
ahr:132 max:146 shoes: Saucony Fastwitch 7
jogging down to stadsparken.
Running warm up/down (Drills) 4:29  0.46 km (9:51 / km)
ahr:125 max:156 shoes: Saucony Fastwitch 7
some quick drills
Orienteering (Sprint) 17:18  3.72 km (4:39 / km) +22m 4:31 / km
ahr:178 max:188 shoes: Saucony Fastwitch 7
Thierry set a Sprint training down on the lower part of the castle map.
Ran well for the first half of the course and nearly caught Cecile by the 10th control, but I got a little tired and took a few wrong route choices in the end and lost a bit of extra time.
Fun to get into the sprint technique training side of things though!
Running warm up/down 19:42  3.22 km (6:07 / km) +58m 5:37 / km
ahr:153 max:165 shoes: Saucony Fastwitch 7
warm down back home
Strength and Conditioning 56:00 
Just the usual session at home. Was going to go to the gym but it was getting a little bit late.
Running 30:06  5.28 km (5:42 / km) +31m 5:32 / km
ahr:145 max:157 shoes: Aasics DS trainer black
Whole day in Stockholm. Got back rather late so just popped out for a short jog.
Running long 1:08:48  12.01 km (5:44 / km) +111m 5:28 / km
ahr:149 max:181 shoes: Aasics DS trainer black
Left training rather late today... wanted to run less than an hour but wanted to see where this fire was at Rödmossen and never found it even running around it? Will explore some other tracks near there another day.
Saw another snake but it was a small one today :)
Not so much sleep last night so wanted to just go for an easy paced run.
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