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Training Log Archive: Samantha

In the 7 days ending May 7, 2012:

activity # timemileskm+m
  road&trail run2 1:56:42 12.38(9:26) 19.92(5:51) 165
  trail run4 1:52:47 9.57 15.4 394
  lifting/strength2 1:21:00
  Orienteering2 53:36 5.68(9:26) 9.14(5:52) 98
  track workout1 29:53 4.35(6:52) 7.0(4:16)
  other1 15:00
  Total9 6:48:58 31.98 51.47 657

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Monday May 7, 2012 #


Valborg in Uppsala A bit behind on blogging, but I'm catching up!
5 PM

trail run 9:47 intensity: (2:15 @1) + (7:32 @2) 1.09 mi (8:59 / mi) +19m 8:31 / mi
ahr:143 max:159

Warming up along the trail, since I biked over.

trail run (backbanan) 29:45 intensity: (2:48 @1) + (3:36 @2) + (21:44 @3) + (1:37 @4) 3.11 mi (9:34 / mi) +122m 8:32 / mi
ahr:173 max:185

New record again! Since I haven't run the course much before I'm able to get faster just by knowing where to push. I should look at my splits in various places and see where I'm gaining time. I'm betting it's the flat middle section. I can only go so fast up and down the hills - I'm unlikely to gain so much time there. Ross and Albin were also there, and I think they both had PRs too - must have been the great weather :)

lifting/strength (rock gympa) 35:00 [2]

Followed by Rock Gympa - which now has an easier agility section in the middle. I did the jumps this time, even though my legs were dying. Actually, in the second set I quit and did back exercises. Small crowd, but Theirry joined us, which was new and exciting.

other (Innebandy) 15:00 [3]

Played some innebandy this evening. First we were 5 on 4, but that was a bit crazy. Too many people! So we switched to 3 teams of 3, which was a bit more sane. As always, lots of fun :)

Sunday May 6, 2012 #

1 PM

road&trail run 1:22:29 intensity: (8:59 @1) + (1:13:30 @2) 8.86 mi (9:19 / mi) +111m 8:58 / mi
ahr:136 max:165 shoes: Asics 1150

Hittaut is back!! Yay! Lisa and I set out for a long run to collect some points.

Rabbits Understand Spring Grasses. Ostriches Plant Young Herbs. Anteaters Occasionally Drink Coke. YY

I remembered! But Lisa was also writing them down, just in case ;) As this is the first weekend of Hittaut and it's a beautiful weekend, there were lots of other people out collecting points too. So fantastic to see! Lisa and I think we should make t-shirts that Linné runners wear when they are out doing hittaut, to spread the word.
5 PM

lifting/strength (gympa) 46:00 [3]

Biked down to SnyggMagnus gympa, but he wasn't there, again :( Still a good workout. Cat joined me, but everyone else stayed away. It's like they were up all night racing last night, or something. (Ross and Boris fell asleep before I left for gympa and are still asleep, over 3 hours later :))

The bike back home was beautiful. Sun doesn't set until 9pm. How wonderful. This is how the Swedes make it through the winter.

Saturday May 5, 2012 #

Event: 10MILA 2012
3 PM

Orienteering 36:57 intensity: (4:08 @1) + (1:40 @2) + (22:33 @3) + (8:36 @4) 3.96 mi (9:20 / mi) +98m 8:40 / mi
ahr:177 max:189

10mila, third unforked leg. Splits

Overall, a solid performance. I was hoping to find a pack that would make me run faster, but that didn't happen. I had one girl pass me quickly in the start chute at a speed I didn't think I could run. In retrospect it would have been nice to hang with her, but I'm not sure I could have done it.

I started behind a string and slowly caught up to people. The ones in front of me made a mistake on the way to 2 and I found myself leading. Since I had been working on catching people, I was running a bit faster than I could navigate, though, and that led me to make a mistake on 4, 5 and 6. I was, unfortunately, the fastest in our pack and so was leading the entire way. It was good practice for me trying to navigate at high speed, but I just couldn't run any faster and navigate. And if I stopped, then the girls behind me didn't seem to have any idea what they were doing.

I fell twice on the way to the last control, and two girls passed me. I managed to catch one in the chute - the Linné boys playing the US Anthem on the trumpets gave me a burst of speed! How do they know how to play that?- but the other finished just ahead of me.

Overall, happy with the race, but lost about 2.5 minutes on those 3 controls, which isn't great.

Friday May 4, 2012 #

3 PM

trail run 20:00 [1]

Lots of warm up in circles for the sprint.
4 PM

Orienteering 16:39 [3] 2.77 km (6:01 / km)

This was the awesomeness of me today.

This is the type of sprint that should be perfect for me - mostly park and woods with a simple urban part. That's what I always train at home. But it was not good. I didn't see the bridge to 6, so I went further away and then I went to 7 before 6. And then I didn't see the underpass to 8, and couldn't make sense of that, so I went the long way around. Then I just couldn't figure out the map around 14, or see the control.

On top of it all, I spiked the first control. In control, good route, no problems. I had the slowest split (ok, Ivana had it worse there, but she got lost ;)). Not a good showing for Linné. Must do more speed work if I want to be able to sprint soon.

24% back.

Thursday May 3, 2012 #

4 PM

trail run 22:50 [1] 2.3 mi (9:56 / mi)
shoes: Asics 1150

A beautiful evening run. I was debating running all day today. I have very acute pain in the ball of my left foot where my plantar fascia connects to the ball of my foot (that's the unscientific way of explaining it). It hurts with any pressure, so I've been trying to take it easier this week. Which is frustrating because I had hoped to train hard this week to take it easier next week before EOC.

But, by the time the evening rolled around I just couldn't stand being cooped up inside on a beautiful day any longer. It felt fabulous to go running. Everything settled into place and I felt like a new person when I returned home.

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.

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