Training Log Archive: marieIn the 7 days ending Dec 4, 2011:
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Sunday Dec 4, 2011 #
Event: WCOC Sessions Woods
trail run 5:30 [1] 0.98 km (5:36 / km) +16m 5:10 / km
Well, I could hardly walk getting out of bed this morning, feeling those Rockgympa-exercises in my calves and thighs. So a warm-up jog was needed. I could already tell that Mike was onto something today as he gave me a high-five when we met on the trail.
orienteering 51:04 [3] *** 6.1 km (8:22 / km) +152m 7:27 / km
14c
And just as I punched the start Mike came sprinting at me saying: GO, GO, GO I'll chase you!! He was doing the Red course for the first time, while it was only 1 km longer than the Green course.
And sure enough, I took what I see afterwards and realized while crawling on all fours in the downhill green was a bad route choice, going left to 2, Mike smoothly came down the reentrant and we punched the control together. Then I took off climbing up something to eventually get to the trail while Mike cut straight out.
I couldn't see him behind me going up the trail, where I read ahead some of the course. Leaving 3 I saw Mike coming into it but he didn't see me.
I took the trail to the right around the hill to 6 and as I was approaching the control JJ was there too. Leaving 6 I thought: "I should pay attention, this could be tricky". Crossed two trails, stream and went up into the green. JJ was even further to the right. No stonewalls and the contours didn't make sense, wasn't supposed to go up. Out of the green to relocate, saw the reentrant and stream bend.
Don't really know why I had such a long time from 7 to 8, except had trouble finding a good path and had to wait for Lyn to punch 8 ;-) Saw Mike again somewhere in between 7 & 8, he was going to 7.
Out on the road I saw JJ again, thought I was ahead of him but he most have relocated and found 7 quicker than me. Saw him until I left 11. A bit shaky just wingin' it going for the same trail I took to 6, now heading for 12, ran slightly past the control while I thought that was the first boulder (oops I see now that's a dot knoll with a cliff).
Was too high for 14.
I had a pretty good run. More importantly Mike finished his first Red course, he did less than 10min/km for the first time AND he beat me on three splits :P
FR 7.72 km
And sure enough, I took what I see afterwards and realized while crawling on all fours in the downhill green was a bad route choice, going left to 2, Mike smoothly came down the reentrant and we punched the control together. Then I took off climbing up something to eventually get to the trail while Mike cut straight out.
I couldn't see him behind me going up the trail, where I read ahead some of the course. Leaving 3 I saw Mike coming into it but he didn't see me.
I took the trail to the right around the hill to 6 and as I was approaching the control JJ was there too. Leaving 6 I thought: "I should pay attention, this could be tricky". Crossed two trails, stream and went up into the green. JJ was even further to the right. No stonewalls and the contours didn't make sense, wasn't supposed to go up. Out of the green to relocate, saw the reentrant and stream bend.
Don't really know why I had such a long time from 7 to 8, except had trouble finding a good path and had to wait for Lyn to punch 8 ;-) Saw Mike again somewhere in between 7 & 8, he was going to 7.
Out on the road I saw JJ again, thought I was ahead of him but he most have relocated and found 7 quicker than me. Saw him until I left 11. A bit shaky just wingin' it going for the same trail I took to 6, now heading for 12, ran slightly past the control while I thought that was the first boulder (oops I see now that's a dot knoll with a cliff).
Was too high for 14.
I had a pretty good run. More importantly Mike finished his first Red course, he did less than 10min/km for the first time AND he beat me on three splits :P
FR 7.72 km
C • Mike 2
trail run 8:57 [1] 1.48 km (6:03 / km) +43m 5:17 / km
Cool down jog with Becky
Friday Dec 2, 2011 #
other warm up/down 5:00 [1]
A hard to follow bootcamp style warm-up video
strength 24:00 [2]
OK Linne's Rockgympa led by Boris. Various running specific exercises done in 40s intervals without rest. Jumping and kicking, sit ups, bounding, lunges, skridsko hopp & planks. Fun times!
And then some more ab-workout at dinner, don't remember last time I laughed that hard =)
And then some more ab-workout at dinner, don't remember last time I laughed that hard =)
Thursday Dec 1, 2011 #
zumba 1:00:00 [2]
Decided to take a day off from running while I am feeling a bit sore today. Did Jose's zumba-class which was less intense than usual.
Wednesday Nov 30, 2011 #
trail run (night) 1:52:02 [2] 18.65 km (6:01 / km) +251m 5:38 / km
with Boris & Anna at West Rock. Nice and easy, probably good for me since it's been a while since I did a long run. No ankle twisting yesterday or today =)
Tuesday Nov 29, 2011 #
strength (BOSU) 8:00 [1]
ankle strength
strength 1:00:00 [2]
Today I met another Anna at the gym, the girl with the tjejmilen-shirt that I saw a couple of weeks ago, today she was wearing a jacket saying SWEDEN so I thought it was safe to ask if she was Swedish ;-)
C • So 3
trail run (night) 45:42 [2] 8.46 km (5:24 / km) +115m 5:03 / km
with Boris at Maltby lakes. Rainy but warm out. Running felt pretty good, having somebody to chat with helps.