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Training Log: kate

In the last 7 days:

activity # timemileskm+m
  Running10 5:41:33 36.94(9:15) 59.44(5:45) 469
  Orienteering3 2:14:50 10.7(12:36) 17.23(7:50) 425
  Strength and Conditioning2 53:20
  Total10 8:49:43 47.64 76.67 894
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Sunday Sep 24 #

10 AM

Running warm up/down 18:02 [2] 2.79 km (6:27 / km) +2m 6:26 / km
ahr:130 max:170 shoes: Icebugs 2017

Warm up

Orienteering race (Relay) 57:47 [5] 7.0 km (8:15 / km) +242m 7:02 / km
ahr:165 max:189 shoes: Icebugs 2017

2nd leg for the 2nd team.

Not really in the right mantal space today, but I tried to be positive and orienteer right. Didn't really like the terrain, so was off to a bad start...Mistake on my route choice to 1 and then some time lost near the control...then just quite a few wobbles here and there throughout the course.

Running warm up/down 10:11 [2] 1.46 km (6:58 / km) +14m 6:40 / km
ahr:134 max:165 shoes: Icebugs 2017

Saturday Sep 23 #

8 AM

Running 16:21 [2] 3.05 km (5:21 / km) +5m 5:19 / km
ahr:154 max:181 shoes: Aasics DS trainer black

Morning BBA
12 PM

Running warm up/down 17:48 [2] 2.31 km (7:42 / km) +1m 7:40 / km
ahr:136 max:164 shoes: Icebugs 2017

Muddy muddy again. Stomach was feeling weird...

Orienteering race (Middle) 44:48 [5] 5.61 km (7:59 / km) +88m 7:24 / km
ahr:170 max:193 shoes: Icebugs 2017

SM middle-A final. 37th

Bad start...mistake at one...stressed to much and never got a good flow...was really bad with my compass today...had to change my direction so much! Did not know what I was doing?

Some parts went ok, but some rather bad...

Fun to run the final though!

https://www.livelox.com/Viewer/SM-medel-final/D21-...

Running warm up/down 16:43 [2] 2.64 km (6:20 / km) +11m 6:12 / km
ahr:157 max:177 shoes: Icebugs 2017

Warm down. Cold and wet

Friday Sep 22 #

9 AM

Running 13:32 [3] 2.48 km (5:28 / km) +32m 5:08 / km

Short BBA this morning as I was waiting for someone to come and fix something in my bathroom and he never came... :( So it was later than I expected for the jog and I was getting rather hungry
4 PM

Running warm up/down 20:36 [2] 3.09 km (6:41 / km) +25m 6:25 / km
ahr:139 max:158 shoes: Icebugs 2017

Warm up. Very muddy and wet!

Orienteering race (Middle) 32:15 [5] 4.61 km (6:59 / km) +96m 6:20 / km
ahr:174 max:187 shoes: Icebugs 2017

SM middle qual.

Started off well and stable. Had a good flow. Made a mistake at 7 and then again at 11 so maybe lost about 1min all up? Good enough to qualify for the A final, so that was good :D

https://www.livelox.com/Viewer/SM-medel-kval/D21-K...

Running warm up/down 9:59 [2] 1.54 km (6:28 / km) +9m 6:17 / km
ahr:142 max:166 shoes: Icebugs 2017

Very cold!!

Thursday Sep 21 #

6 PM

Running 26:02 [2] 4.84 km (5:22 / km) +34m 5:11 / km
ahr:164 max:193 shoes: Aasics DS trainers blue

Jog with Johanna in Stadsskogen before the weekend. Calf rather tight atm but was good to warm it up a bit

Strength and Conditioning 10:00 [2]

Some core and then some foot/leg strengthening. Followed by some rolling and stretching for the tight calf!

Wednesday Sep 20 #

7 PM

Running 57:00 [3] 11.91 km (4:47 / km) +91m 4:37 / km
ahr:173 max:202 shoes: Aasics DS trainer black

Evening run. Feeling quite ok. Needed to let off some steam :P

Tuesday Sep 19 #

8 AM

Running 14:30 [2] 2.7 km (5:22 / km) +37m 5:01 / km
ahr:148 max:167 shoes: Aasics DS trainers blue

BBA. Misty morning which felt rather refreshing!
5 PM

Running warm up/down 28:23 [2] 4.45 km (6:23 / km) +27m 6:12 / km
ahr:142 max:167 shoes: Aasics DS trainers blue

Warm up and drills

Running intervals 30:07 [5] 5.82 km (5:11 / km) +44m 4:59 / km
ahr:183 max:197 shoes: Aasics DS trainers blue

(3,2,1) x 3 with 1min between each interval and 3min between each session.
Liked this session as it wasn't too hard but still managed to get some good speed. Love doing intervals on Norbyspåret as there are a lot of turns and up and down hills. I am so weak on downhills and need to learn how to run fast down them! I know I always say that, but I really do need to practice!

Running warm up/down 16:46 [2] 2.61 km (6:25 / km) +14m 6:15 / km
ahr:175 max:186 shoes: Aasics DS trainers blue

cool down

Monday Sep 18 #

5 PM

Running 41:25 [3] 7.03 km (5:53 / km) +112m 5:27 / km
ahr:164 max:196 shoes: Aasics DS trainer black

Run with Lisa before Gympa

Strength and Conditioning 43:20 [3]
ahr:156 max:191 shoes: Saucony fastwitch red

Rockgympa

HRM being a weirdo again

Running warm up/down 4:08 [2] 0.71 km (5:51 / km) +12m 5:24 / km
ahr:155 max:176 shoes: Aasics DS trainer black

Short jog home via Coop

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