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Training Log Archive: kate

In the 7 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Running	6	2:58:04	15.84		25.49		267
Orienteering	2	2:11:31	11.18	(11:46)	17.99	(7:19)	263
Strength and Conditioning	1	30:00
Total	6	5:39:35	27.02		43.48		530

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Sunday Apr 30, 2017 #

Note
(rest day)

Pretty much just travelling in the bus all day. Not really time for training and was incredibly tired anyway!

Saturday Apr 29, 2017 #

2 PM

Running warm up/down 9:38 [2] 1.27 km (7:34 / km) +32m 6:44 / km
shoes: Aasics DS trainer black

Not so much warm up. Find it hard to do this when waiting for the runner before you as you don't know exactly when they'll come in!

Orienteering race 1:32:07 [5] 13.16 km (7:00 / km) +251m 6:23 / km
shoes: Icebugs Spirit 5

10mila leg 3, team OK Linné 2. The LONG day leg.

Started out a little hesitant and maybe could've run a bit straighter to 1. got caught by a few girls on the way to two. Decided to stick with them although they went a bit of a funny route choice to two. Too much in the marsh and alongside the marsh.

Went pretty good for a bit, then made a small route choice error trying to get up to 5. went through some green crappy bit before scrambling up the rocks.

Was ok to the next two controls and found myself alone as the group mucked up 6.
Took the road route to 8 and was caught by Eva J and others. Kept with them and for the long leg back. Was ok, felt a little tired so lost the group over the last few controls.

Overall pretty ok with how I went. Of course I feel like I could've made things go better or even run faster, but I should be happy with how stable I ran.

We came 54th overall and were 8th 2nd team. I think we were contesting for the top 3 places but unfortunately our 4th leg runner didn't have her best day. Am proud of our team anyway :)

My route:
https://www.livelox.com/Viewer/Tiomila-i-Goteborg-...

The guys came 2nd which was so amazing to watch!

Running warm up/down 11:09 [2] 1.31 km (8:31 / km) +27m 7:43 / km
shoes: Icebugs Spirit 5

shuffle shuffle trying to attempt to warm down ;)

Friday Apr 28, 2017 #

10 AM

Running 26:03 [2] 4.31 km (6:03 / km) +92m 5:28 / km
ahr:135 max:156 shoes: Aasics DS trainer black

Nice morning jog with Rassmus and Jakob before we head down to Göteborg for 10mila! Did a few strides along the way. Feeling excited!

Thursday Apr 27, 2017 #

6 PM

Running 37:10 [2] 6.21 km (5:59 / km) +34m 5:49 / km
ahr:156 max:180 shoes: Aasics DS trainer black

Nice jog with Sam and Lisa. Legs a little heavy today. Will be nice with another easy day tmw.

Wednesday Apr 26, 2017 #

Note

Found out I didn't get in the NZ WOC team today.

Am feeling rather sad/empty about it... I had really planned my year and goals focussing on WOC this year and it just feels so tough when that just gets taken away from you...
I know that I am in way better shape than last year and
am much stronger especially since I have been training a lot harder/better throughout this entire winter and spring.
But of course it is always harder to compare to the girls back home...

Pretty guttered and will of course get over it soon, but right now it just sucks :(

C • Bummer 4

6 PM

Running warm up/down 10:45 [2] 1.9 km (5:40 / km) +16m 5:26 / km
ahr:133 max:149 shoes: Icebugs Spirit 5

Warm up with Lisa before the training. Was feeling a little cold because it was rather wet out and been hail storming again today!?

Orienteering 39:24 [3] 4.82 km (8:10 / km) +12m 8:04 / km
ahr:158 max:169 shoes: Icebugs Spirit 5

Ran the short training tonight in Fiby and just a normal speed, not too fast or too slow. Lagom as we would say in Swedish.
Went technically well. Feet never really warmed up and it was rather rocky in places but I still enjoyed myself. Starting to feel a little more recovered after the tough weekend. Looking forward to two more easy days before the long leg at 10mila!! :D

Livelox:
https://www.livelox.com/Viewer/Tiomila-Finslip/Sho...

Running warm up/down 11:36 [2] 1.98 km (5:51 / km) +16m 5:38 / km
ahr:155 max:169 shoes: Icebugs Spirit 5

Nice warm down after the training.

Tuesday Apr 25, 2017 #

6 PM

Running warm up/down 15:05 [2] 2.31 km (6:31 / km) +18m 6:17 / km
ahr:134 max:161 shoes: Aasics DS trainer black

Warm up jogging with some drills and strides.

Very cold and hail blizzardish! Definitely weird spring weather atm.

Running intervals 18:10 [5] 3.46 km (5:15 / km) +33m 5:01 / km
ahr:162 max:192 shoes: Aasics DS trainer black

Off road intervals on the lit track in Norbyskogen. Like doing intervals on this loop as there are a lot of up and downs!

The plan was 6x3min intervals with 2min recoveries, but I had already decided before I started that I would only do 4. I think this was best as my muscles felt rather tired when warming up after the tough weekend.

Felt surprisingly strong and fast today. Was glad I only did the 4 too :)

Very slippery and scary at times because of the massive amounts of hail still on the track.

Running warm up/down 18:28 [2] 2.74 km (6:45 / km)
ahr:144 max:158 shoes: Aasics DS trainer black

Warm down with Sandra, Hedvig and Lisa. Rebecka joined in in the end too. Was very wet and cold

Monday Apr 24, 2017 #

6 PM

Running 10:00 [3]
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 [1]

Joined in on a few drills inside that Milos was teaching everyone.

Strength and Conditioning 30:00 [3]

The usual gympa. Tired, but not too bad :)

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