Training Log: kate
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 4:55:28|| 22.3||(13:15)|| 35.88||(8:14)|| 498|
| ||Running||6|| 2:08:20|| 11.14|| 17.93|| 154|
| ||Strength and Conditioning||1|| 30:00|
| ||Total||6|| 7:33:48|| 33.44|| 53.81|| 652|
Running 10:00 
shoes: Aasics DS trainer black
Watch had no battery today. Did a small warm up to Rockgympa. Thought they would still run and do drills outside but they were inside the whole time. Found Erik and we ran together :)
Running (Drills) 10:00 
Joined in on a few drills inside that Milos was teaching everyone.
Strength and Conditioning 30:00 
The usual gympa. Tired, but not too bad :)
Running warm up/down 9:59  1.52 km (6:35 / km) +24m 6:06 / km
ahr:133 max:155 shoes: Icebugs Spirit 5
Nice short warm up before the long. Body rather tired but excited to run well technically!
Orienteering race (Long) 1:55:38  14.65 km (7:54 / km) +326m 7:06 / km
ahr:166 max:185 shoes: Icebugs Spirit 5
Swedish League #4 WRE Long. Another tough long! Not really any mistakes, few zig zags on some routes and a little mistake getting down to the spectator control, but other than that I was just tired after the night champs. Went at a pretty average speed to make sure that I could keep running all the way through til the end. Sort of worked, but still got tired. Didn't really run with any D21 girls at all! So was a lonely 1:55hr haha
Running warm up/down 9:43  1.49 km (6:32 / km) +30m 5:56 / km
ahr:141 max:156 shoes: Icebugs Spirit 5
just a short warm down. feeling like ill be a bit tired for a few days now :P
Running 23:48  4.16 km (5:44 / km) +7m 5:41 / km
ahr:150 max:181 shoes: Aasics DS trainer black
Nice jog in Jönköping with Sandra. We were rather tired today...not strange :P
Running warm up/down 19:10  2.63 km (7:17 / km) +26m 6:57 / km
ahr:137 max:162 shoes: Icebugs Spirit 5
Warm up before Night SM. Rather tired...hard to feel energetic at this time!
Orienteering race (Night) 2:02:46  13.97 km (8:47 / km) +120m 8:26 / km
ahr:163 max:177 shoes: Icebugs Spirit 5
Swedish Night Champs.
wow that was tough! haha. Managed to run ok-ish but then did a big mistake in the end and lost 10min fml :( Guess I can't expect so much as I haven't really trained so much night trainings recently. Was 18th before this mistake and then 31st in the finish :( oh well...
Rather cold and was much longer winning times than expected, so it was tough!
Running 32:19  5.87 km (5:30 / km) +64m 5:13 / km
ahr:143 max:163 shoes: Aasics DS trainer black
Nice jog with Sam after work.
Running warm up/down 8:24  1.42 km (5:55 / km)
ahr:134 max:151 shoes: Aasics DS trainer black
Nice warm up with Sam and Lisa
Orienteering 57:04  7.27 km (7:51 / km) +52m 7:35 / km
ahr:163 max:175 shoes: Icebugs Spirit 5
Training at Tjäderleksbergen in Lunsen.
Took the first two controls a little easier to get into a good flow. Then tried to push a little bit more for the rest of the course, but felt like I was a little tired, so tried to just keep up a good speed and orienteer right. Mistakes on the two long legs when I got close to the controls, otherwise it was a fun evening out in Lunsen :)
Running warm up/down 4:57  0.85 km (5:49 / km) +2m 5:45 / km
ahr:135 max:146 shoes: Icebugs Spirit 5
Nice short jog after to loosen the legs a little
all weeks |