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Training Log Archive: Samantha

In the 7 days ending Jun 11, 2013:

activity # timemileskm+m
  trail run4 2:25:07 13.91 22.39 508
  road run3 2:01:16 13.3(9:07) 21.4(5:40) 78
  road&trail run3 1:12:57 7.95(9:11) 12.79(5:42) 42
  Orienteering1 1:06:05 5.12(12:54) 8.24(8:01) 69
  road biking1 1:00:00
  lifting/strength2 52:00
  Total11 8:37:25 40.28 64.83 697
  [1-5]10 7:37:24

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Tuesday Jun 11, 2013 #

4 PM

road&trail run 17:12 intensity: (2:38 @1) + (11:51 @2) + (1:51 @3) + (52 @4) 3.2 km (5:22 / km) +7m 5:19 / km
ahr:149 max:172

Running over to backbanan.

trail run (backbanan) 28:09 intensity: (16 @1) + (57 @2) + (1:33 @3) + (21:03 @4) + (4:20 @5) 5.01 km (5:37 / km) +132m 4:58 / km
ahr:174 max:186

That's it, I retire. I will never go faster. Beat my old PR (2 weeks ago) by 1 minute.

I think Blodomloppet jumpstarted something in my subconscious. I started that race too hard, and then had to hang on for 4k. It was a miserable, painful experience. But, I think it reminded my brain that I can survive it. I'm reminded now of my 800m race strategy in high school. Start as fast as you can, and then dig deeper. Ran hard today, but it actually wasn't too painful. It was sort of fun :) And I had the most fantastic runner's high on the way home. Plus, I only swallowed one bug today. Winning.

road&trail run 17:29 intensity: (1:40 @1) + (14:24 @2) + (1:25 @3) 3.19 km (5:29 / km) +35m 5:12 / km
ahr:150 max:160

Running home, tired, but not too bad actually. We'll see how I feel when I go run 1200s on the track tomorrow...

Monday Jun 10, 2013 #

7 AM

road&trail run 18:30 [2] 3.2 km (5:47 / km)

Ran to work this morning, for the first time. Should have done this earlier! It's practically as fast as biking. There's a shower at school, and in total, it didn't make my morning that much longer. I just spent less time eating breakfast and drinking coffee here at home. But, this won't work on days when I need my computer (which is every day. Today was a special class day at a water park). Maybe I can work out a plan so I bike in one day with my computer, and so can run in the next day...
3 PM

road&trail run 19:46 [2] 3.2 km (6:11 / km)

And then run home. A bit slower on the way home....
5 PM

road run 10:00 [2] 1.7 km (5:53 / km)

Running to gympa at the gym with Lisa and Kate. We had to keep running back the entrance so that we could get exactly 10 minutes there... thanks, Lisa! ;)
6 PM

lifting/strength (gympa) 42:00 [2]

Medel gympa at the gym. I can tell that I didn't do anything today. Felt very springy and worked hard. Sweating buckets.
7 PM

road run 9:36 [2] 1.7 km (5:39 / km)

Running home. Felt no compulsion to get exactly 10 minutes :)

Lots of running as commuting today. I wear my running backpack, which is pretty comfortable, although not as comfortable as not having one at all. I think this is a good way for me to up my hours a bit next year, without wearing myself down.

Saturday Jun 8, 2013 #

9 AM

road run 1:41:40 intensity: (1:33:55 @1) + (7:45 @2) 18.0 km (5:39 / km) +78m 5:32 / km
ahr:129 max:152

Ross and I went out to do a long hittaut run this morning. Felt harder than it should have, but I didn't complain too much :)

Afterwards we headed to Gröna Lund, Stockholm's amusement park. Wasn't really planning on it, but when we arrived we all peer pressured each other to get the unlimited ride pass. So much fun!!


me

all in

sunset

Friday Jun 7, 2013 #

road biking 1:00:00 [0]

About an hour of biking today as well. About 20 minutes to and from training in the morning. After lunch, Ross and I biked downtown for some shopping and frozen yogurt, so that was also about 20 minutes to and from as well.

Sure nice weather, must spend as much time outside as possible!
9 AM

trail run 17:30 [1] 2.8 km (6:15 / km) +27m 5:58 / km
ahr:129 max:141

There is another hill course in town, besides Backbana, which I always run. it's called Groupen Extreme, and it's in the south part of town. I had never run it before, because it's a bit too far to run to, then run, and run home. Backbana is the perfect distance away from home.

But today, Hilda, Lina and Anna B. were all heading out in the morning to do one lap at a fact pace, so Ross and I joined them. We biked over to SLU (about 20 minutes) and then parked our bikes and ran over to the start for a warm up.

trail run (Gropen Extreme) 28:13 intensity: (1:29 @1) + (20 @2) + (9:24 @3) + (16:51 @4) + (9 @5) 5.32 km (5:18 / km) +175m 4:33 / km
ahr:155 max:179

Hilda only had one map of the route, so that went to Ross. My main goal was to run fast enough so that I would never lose track of Hilda. She made the Swedish JWOC team this year (yay!) so she is one speedy girl!

We started off fast and hard, which apparently is Hilda's MO. After about 9 minutes I thought I was going to die, and debating the likelihood to being able to stay behind Hilda the entire way. This is about there Lina dropped off the back, not feeling so great today. Anna is a skier, which meant that no matter how far I pulled ahead on the flats and downhills, she caught me on every single uphill. It was like she had a jetpack.

Unfortunately, Hilda's asthma started acting up and she started to have a really difficult time breathing. It was hot, buggy and polleny and that probably wasn't helping much. She stopped about 17 minutes in, because she just couldn't get enough air. Anna and I stopped with her, as Ross was gone and we didn't know the route at all. After about a minute we continued, at a slightly easier pace, but still within threshold. At the bottom of the ski slope Hilda described the rest of the route and Anna and I ran up the hill alone. A few hesitations in the last bit, as I was unsure we were going the right way, but we finished running hard.

trail run 36:25 intensity: (34:53 @1) + (1:32 @2) 5.39 km (6:45 / km) +107m 6:09 / km
ahr:131 max:153

It was awesome that Ross brought his backpack with water to the start, so we rested for a bit, drank water and then began the slow run back to our bikes. About halfway back Lina realized that she left her bike keys back at the start. So, Lina, Ross and I turned back to go get her keys, and then back again to the bikes. A lot of conversation about the mental aspects of running. I think that track racing really taught me a lot about how to push during a race and how to hang on, even when it hurts.

Thursday Jun 6, 2013 #

Note

Worked from 7.30 to 2.30 at Ekebyloppet, a running race (5k and 10k) that OK Linné put on for the first time this year. First we had to set up the arena, which mostly meant building all the big tents. It felt like a big teamwork event :) We were racing the builders of the tent next to us (unknown to them), but then lost horribly when Niklas realized we put it together incorrectly. Also, our group would have done better if three of us weren't 160cm or less...

Then I helped build the finish chute, mark the way to the children's race and then figure out how to get water. This was the most challenging. We had very large containers in which to put water, but they were too heavy to carry even with two people once full. But, the water had to come from the gym about 150m away, and then up the stairs, down the hall and into the showers. We ended up driving the van over to the gym, but we still had to carry the water containers out of the gym. Next year, we need a long hose or something.

During the race I handed out the food packages that everyone got, donated by COOP, and then afterwards helped take down the thousands of km of streamers for the children's race.

Too tired and sun burnt to move much for the rest of the afternoon, but it was fun to be a part of putting the race together. Shoulders sore for a few more days from all the lifting!

Wednesday Jun 5, 2013 #

8 AM

trail run 24:50 [2] 3.87 km (6:25 / km) +67m 5:54 / km

A nice morning run, down into Hågadalan and then back home.

lifting/strength 10:00 [1]

10 minutes of arm and core strength
6 PM

Orienteering 1:06:05 intensity: (1 @0) + (3:29 @1) + (8:09 @2) + (16:55 @3) + (36:46 @4) + (45 @5) 8.24 km (8:01 / km) +69m 7:42 / km
ahr:166 max:187

Venla test race.Things started well for me, and even if it wasn't perfect, everything was making sense. But, then cutting through the swamps on the way to 10, I lost track of where I was and couldn't relocate for a long time. About 5 minutes lost there. Then, angry with myself, didn't watch my compass on the way to the next control and lost another 4 minutes there. Thought about quitting, as it was just so frustrating, but then finished.
Splits

trail run 10:00 [2]

Jogging warm up.

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