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Training Log Archive: Samantha

In the 7 days ending May 2, 2012:

activity # timemileskm+m
  Orienteering3 2:43:24 13.06(12:31) 21.02(7:46) 5437c
  road&trail run2 2:27:12 15.75(9:21) 25.35(5:48) 202
  trail run3 1:10:25 7.07(9:58) 11.38(6:11) 253
  track workout1 29:53 4.35(6:52) 7.0(4:16)
  Total6 6:50:54 40.23(10:13) 64.75(6:21) 50937c

» now

Wednesday May 2, 2012 #

11 AM

road&trail run 17:35 intensity: (5:57 @1) + (11:38 @2) 1.76 mi (10:00 / mi) +1m 9:58 / mi
ahr:146 max:166 shoes: Asics 1150

Running over to the track. Beautiful day! Almost 20°C and sunny! Shorts and t-shirt running weather for sure!

track workout 29:53 intensity: (3:32 @1) + (5:56 @2) + (19:54 @3) + (31 @4) 4.35 mi (6:52 / mi)
ahr:172 max:181 shoes: Asics 1150

Same idea as last week. 8x800m with 30 seconds rest at threshold. Felt like I was going very slowly around the track and HR seemed a bit high for how much effort I seemed to be putting out. But at the 6th one it started to get harder and I was quite tired at the end of the 8th.

road&trail run 16:38 intensity: (42 @1) + (15:56 @2) 1.76 mi (9:27 / mi) +53m 8:39 / mi
ahr:153 max:161 shoes: Asics 1150

Jog back home.

Tuesday May 1, 2012 #

11 AM

trail run (backbanan) 30:25 intensity: (7 @1) + (8:41 @2) + (19:35 @3) + (1:33 @4) + (29 @5) 3.07 mi (9:54 / mi) +253m 7:53 / mi
ahr:173 max:209

New PR on backbana. I think I gained 20-30 seconds just by knowing which way to go this time.

I have a weird pain in the ball of my left foot, so I biked over and back to stay off it a bit. Arches were super tight and painful while running this, so I think the tightness is contributing to the pain. Must roll out my feet and stretch today.

Monday Apr 30, 2012 #


A bit bummed that I ended up on our third 10mila team not running first leg. I don't mind being on the third team, it's a strong team, but I was really excited about running first leg. Part of the disappointment comes from being told that I was probably going to run the first leg on the second team, and part of the disappointment comes from the fact that I truly love running first leg, and now I won't be able to.

But, since I have been running quite poorly this season so far, this isn't terribly unexpected.

Sunday Apr 29, 2012 #

11 AM

Orienteering 32:03 intensity: (8 @1) + (15:55 @2) + (11:07 @3) + (4:53 @4) 3.02 mi (10:37 / mi) +16m 10:26 / mi
ahr:185 max:185 15c

Silva League Middle Distance.

A much better race today. Because today wasn't a WRE and because my performance wasn't that great yesterday, I ran in Elite2. I had a very good race for me, although still some things to iron out, especially in controls 4, 5 and 6. I let the vegetation push me around on the way to 4, although I realized where I was when I came out to a different hill than expected. On the way to 5 I meant to run on the left side of the swamp, but again got pushed by the vegetation and ended up running through the swamp. This was fine except that I didn't know where in the swamp I was, so when I came out the other side I was unsure. Decided I was too far right and was luckily correct. Again on 6 I didn't have a good plan and just wandered into the control after pace counting on a rough compass. Not the best strategy.

After that, though, it got better. Still a bit of a unsure on other controls (10 and 11), but I don't think that I really lost any time. I was really pushing physically at the end and enjoyed the race. Finishing 5th means (I think) that I get a spot in Elite at the next Silva League race. This Friday is a sprint, but it's also WRE, which I think means I would be in Elite anyway.

trail run 20:00 [1] 2.0 mi (10:00 / mi)

Another long warm up, jogging on trails, strides and the warm-up map.

Saturday Apr 28, 2012 #

trail run 20:00 [1] 2.0 mi (10:00 / mi)

Running to the start with Emily. My battery died in my watch last week and so I don't have a non GPS watch. Luckily, Emily started right in front of me (there were 4 Linné runners starting in a row), so I coudl just hang with her. Also did the 4 controls on the warm-up map.

Orienteering 1:22:37 [3] 11.06 km (7:28 / km)

Silva League Long Distance WRE

Wasn't a great race, but wasn't bad either. I had some trouble early on with 1, 2 and 3, but then settled into a groove, running with another girl who I caught on #2 (the map was super funky there). I ran basically straight on the long leg, but was disappointed that there was no more water on the road, as marked on the map. Then I got ahead of the other girl and ran the rest of the race alone. I saw the runner who started 4 minutes behind me run by, but I couldn't keep up. The last loop was a bit of a struggle physically, but I was clean navigationally. 27% behind Helena and 1025 WRE points, which is about normal.

Friday Apr 27, 2012 #

10 AM

Orienteering 48:44 intensity: (7:06 @1) + (35:25 @2) + (5:13 @3) + (56 @4) + (4 @5) 3.17 mi (15:22 / mi) +38m 14:49 / mi
ahr:124 max:192

A run with Emily Kemp! I gave her an old course and I followed around on a 1:15 map for practice. She did an amazing job reading and running out in Nåsten. What a pro ;)

Thursday Apr 26, 2012 #

9 AM

road&trail run 1:52:59 intensity: (11:35 @1) + (1:41:24 @2) 12.23 mi (9:14 / mi) +148m 8:54 / mi
ahr:139 max:157 shoes: Asics 1150

Long morning run with Elin. So glad that I had company. About half roads and half trails. I had mapped out a route based on a long run Lisa and I did awhile ago, but I kept on missing my turns :) So it ended up being a quite different route, but I think it was still good. The time goes by so much faster when you are chatting with someone. I must make sure to convince another person to run with me on all my long runs :)

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