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Training Log Archive: Samantha

In the 7 days ending Apr 23, 2014:

activity # timemileskm+m
  trail run5 3:08:33 19.37(9:44) 31.17(6:03) 363
  Orienteering3 2:55:36 15.27(11:30) 24.58(7:09) 257
  terrain running1 46:31 3.61(12:54) 5.8(8:01) 51
  Total6 6:50:40 38.25(10:44) 61.55(6:40) 671

» now

Wednesday Apr 23, 2014 #

9 AM

trail run 18:13 intensity: (14:05 @1) + (4:08 @2) 3.5 km (5:12 / km) +11m 5:07 / km
ahr:91 max:158

Getting myself out of the house and over to backbana. A pleasant run, on a sunny and windy day.

trail run (backbanan) 28:13 intensity: (1:50 @1) + (4:13 @2) + (14:59 @3) + (6:53 @4) + (18 @5) 5.01 km (5:38 / km) +136m 4:58 / km
ahr:161 max:180

Backbana! Couldn't join training yesterday because I had to work late, so decided to do something hard this morning. Haven't been on backbana hard yet this season, so headed over in the morning. Head and heart weren't 100% into it, so I was a bit surprised when I looked at my watch at the bottom at the last hill and saw that I was high 26 minutes. Pushed up the final hill, with my poor wobbly legs giving all they could, and finished only seconds behind my PR from last season.

The first hill has about 4 more trees down across it than normal, which made it much slower to climb. There was another log that was cut down, but it's at the bottom of a hill, and so easy to hurtle. There was some junk piled at the corner of the giant warehouse which also caused a minor slow down. And I think that people have been skidding down the super steep sandy hill, because it was really soft and harder than normal to get a grip on. So, I'm thinking that all these things certainly slowed me down 5 seconds :)

trail run 23:18 intensity: (18:54 @1) + (4:24 @2) 4.07 km (5:43 / km) +33m 5:30 / km
ahr:136 max:148

Running home. Added a bit on because it was just so nice out. Started to feel a bit woozy around 20 minutes, though, and was glad I was close to home.

Monday Apr 21, 2014 #

10 AM

Orienteering 51:25 [3] 7.47 km (6:53 / km) +172m 6:10 / km

Winsplits - first leg
Winsplits - my forking

The splits on my forking are interesting to see. To me, it shows that I had better speed than I thought, especially from 8-12. The more I look at the end of the course, the more I realized that I just panicked, and did not have a relocation strategy at all.

This was a really good race right up until the end. I made a small mistake on 3, but then was running hard and confidently. I had what I think was the hardest of the forked controls at the end and I just could not find it. I was not the only one who struggled with this particular forked control, so I think it really was a bit harder to find than the others, but that really is no excuse for how I ran around the area like a headless chicken, hoping to bump into something. At the prewarning I was about 2 minutes behind the leaders in 12th place. I finished in 43rd. Luckily my lovely teammates brought us back up, Lisa gaining about 16 places, and Elisa another 6 to finish in 21st.

trail run 4:18 [2] 0.64 km (6:46 / km) +11m 6:13 / km

My very short cooldown with Elin :)

trail run 15:00 [2] 1.5 mi (10:00 / mi)

Warm up with Cristina. Really not feeling well this morning, and so spent most of this time complaining to Cristina about how I was going to die :) Luckily, as predicted by her, all uncomfortableness and stomach cramps went away once I started racing. Thanks for listening, Cristina!

Sunday Apr 20, 2014 #

11 AM

Orienteering 1:21:20 [3] 10.7 km (7:36 / km)


Long distance WRE. After a rocky start of missing the first control and then choosing the wrong route on the long leg, I settled in and ran hard. Helped that I had people around me to push me and make me go faster. Caught some people, got caught by others. At 12 I started to pull away and I took the lead, for better or for worse, all the way to the end, trying to leave them all in my dust. Really happy with the result and the run. Must find the secret to channeling this focus and drive for all my races. Probably my best WRE score in a long time as well!

trail run 25:00 [2] 1.5 mi (16:40 / mi)

Long walk to the start, because they kicked us out of the arena, and starting to warm up over an hour before the race would have been a bit too much :) Got to the start just in time to start the warm up. Jogging and strides.

Then about 10 minutes of cool down afterwards with Annika, Kate and Elisa.

Saturday Apr 19, 2014 #

10 AM

terrain running 46:31 [2] 5.8 km (8:01 / km) +51m 7:41 / km

Running in the felled forest. Slow going :)

Friday Apr 18, 2014 #

9 AM

trail run 9:04 [2] 1.63 km (5:34 / km) +16m 5:18 / km

Orienteering 42:51 [3] 6.41 km (6:41 / km) +85m 6:16 / km

Stigtomtakavlen - First leg on the second team. I missed the first control, which put me behind the lead pack by about a minute. After that it was ok, but I was running a bit wildly and often ended up at a control that was not mine. Didn't feel too strong, as had a group of girls pass me about halway through and didn't manage to stay with them. Still, all in all a solid effort, and finishing two minutes behind the lead isn't too bad.


trail run 10:37 [2] 1.62 km (6:34 / km) +32m 5:58 / km

Thursday Apr 17, 2014 #

10 AM

trail run 54:50 [2] 9.88 km (5:33 / km) +124m 5:13 / km

Morning run with Kate, which was good because otherwise I was just sitting around at my computer doing nothing :) Very windy today, but sunny, and you could run in short sleeves! Ran on the big road in Nåsten, but then cut back on smaller trails which resulted, as always, in wet and muddy feet.

Leaving tonight for a big weekend of racing over Easter! Can't wait to eat all the Easter candy. Although, I miss peeps and Whopper mini robin eggs - those things are additive and the best candy on earth. I try to limit myself to only a few bags each season. Maybe it's a good thing Sweden doesn't have them...

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