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Training Log Archive: Samantha

In the 7 days ending Feb 6, 2016:

activity # timemileskm+m
  trail run4 4:51:08 29.56(9:51) 47.57(6:07) 917
  spinning2 1:43:17
  lifting/strength2 44:33
  road&trail run1 41:33 4.44(9:21) 7.15(5:49) 68
  Total8 8:00:31 34.0 54.72 985

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Saturday Feb 6, 2016 #

10 AM

road&trail run 21:08 intensity: (1:21 @1) + (19:47 @2) 3.74 km (5:39 / km) +26m 5:28 / km
ahr:145 max:160

Joined up with Kate and we ran over to backbana, mostly discussing how challenging this would be. Not in a negative way, but in a slightly worried way :)

trail run (backbana) 1:07:14 intensity: (39 @1) + (8:05 @2) + (42:51 @3) + (15:39 @4) 10.58 km (6:21 / km) +559m 5:02 / km
ahr:170 max:178

Tour de Linné final: Backbana chasing start - two laps!!

I haven't run any of the other TdL stages (since I organized 2 of them), so I started in the mass start, 8.36 after the leaders, but only about two minutes behind Hilda, Lisa R and Kate. My plan was "Run the first one hard, and then do another." Solid and well thought out.

Slippery on the downhills even with studs due to ice. Then even more trees in the way on the first uphill - so many that it was hard to even find the trail. Maybe was gaining on Kate and Hilda but then I blew it by turning one turn too soon at one point, wandering a bit, then having to go back to the point where I got off track and get back on course. 2.04 lost there, according to GPS. Must admit, a bit hard to re-find the focus and motivation since I knew I now had no chance at catching them.

Finished the first lap with Lisa R. right behind me and Hilda was not doing a second. Convinced to do the second lap hard and get a correct time. Could see Kate ahead... and then made another wrong turn. Went all the way down the hill, stopped, debated running backward until I saw Kate, but decided to punish myself by running back up the hill and back on course the proper way. 1.28 lost there. Super, super pissed at myself. How can I be a confident navigator when I can't even run on the right trails??! (Yes, irrational I know, but I was so angry!)

Did catch back up to Kate near the end, no more misses and I finished. But grrrrr.... Actual course time: 1.03.42

road&trail run 20:25 intensity: (1:42 @1) + (18:43 @2) 3.41 km (5:59 / km) +42m 5:38 / km
ahr:130 max:146

And then we have to run home! A good cool down we'll call it. Tight hamstrings and calves, but otherwise feeling ok. Lisa R., Kate and I did share the chocolate gainomax, nonalcoholic champagne and watermelon GU chomps at the finish to help replenish some energy.

Friday Feb 5, 2016 #

5 PM

trail run 44:33 intensity: (4:34 @1) + (39:59 @2) 7.95 km (5:36 / km) +39m 5:28 / km
ahr:139 max:157

Run with Kate after getting my shoulder checked out. I never find anyone I go see to sound super confident in their decisions, and this was the case again. She gave me exercises to do, but I am skeptical about them. I suppose I should do them, though, so at least when I go back I can report turthfully on whether or not they helped. I want to do freelectics again :(

Wednesday Feb 3, 2016 #

5 PM

spinning 51:15 intensity: (13:35 @1) + (29:40 @2) + (8:00 @3)
ahr:140 max:174

Went spinning after work today and saw Lisa R. there too. I tried to work hard, but it was challenging to get the HR up high enough on the 1 minute intervals. I think because I let it get too low during the minute rest. 6x2min, 6x1min, (both with 1 min rest) and then 3x20s with almost no rest.

Tuesday Feb 2, 2016 #

7 AM

lifting/strength 11:13 [1]
ahr:93 max:126

A bit of a miserable showing this morning. My shoulder makes it impossible to do any freelectics workouts. I tried NYX since it's all core, but to stand up I really have to throw my arms forward to get enough momentum. Even on the situps I have to cradle my arm to my stomach. So did 50 situps, 25 leg lifts, 50 squats, 50 lunges and called it a day.

Plus stressed out by all the upcoming planning that I have to do for the o-club. Really frustrated by a lack of response to emails and lack of organization with people that I'm trying to coordinate with. Am I overly obsessed with making sure the details are taken care of (who will bring the tents and tables to the site? Where will we even get the tables and tents? Who is setting them up?). I probably am, because I like to know how things are organized before they happen so that I don't stress on the day. But now it's just causing weeks of stress beforehand. Plus, figuring this out and doing exercises before breakfast means I am not in the best of moods. It's hard to exercise and deal with problems before breakfast.
5 PM

trail run 1:14:11 intensity: (38:00 @1) + (36:11 @2) 11.7 km (6:20 / km) +132m 6:00 / km
ahr:132 max:156

Lisa and I were in charge of setting out the units for tonight's training. This meant 4 separate runs spread out over 3 hours. First setting out the SI units, then taking them back in. Not the best training but good company made it easier :) And the yummy soup and cookies afterwards!

Monday Feb 1, 2016 #

4 PM

spinning 52:02 intensity: (10:42 @1) + (35:20 @2) + (6:00 @3)
ahr:144 max:172

Spin 55, which I find a bit more boring than spinning intervals, but it's the one that's available at the best time today. I actually did managed to work pretty hard at times and was nice and sweaty in the finish.
6 PM

lifting/strength (rock gympa) 33:20 intensity: (30:00 @1) + (3:20 @2)
ahr:103 max:145

Then to rock gympa. Because of my bad shoulder I couldn't do anything involving arms (which is again slowing down my freelectics). So played with Amelie during the arm exercises to give Elisa a bit of a break and then did alternate exercises as well. How long do I go before I have to get someone to look at my shoulder? I'm thinking until Friday.

Sunday Jan 31, 2016 #

10 AM

trail run 1:45:10 intensity: (21:15 @1) + (1:23:55 @2) 17.33 km (6:04 / km) +187m 5:45 / km
ahr:134 max:151

A nice long run down to the lake and back. The snow is all gone, and even the ice has mostly melted so we were able to run on the trails. Was only going to be Lisa and I but news got around that we were running and we were joined by Elisa and David.

Afterwards I hosted brunch and the menu was:
Baked Caramel French Toast
Smoked Salmon mini Frittatas
Caramelized Banana Kvarg (don't know what this is in english, a thick yogurt) Parfaits
fresh carrot, ginger, orange, red bell pepper and lemon juice
Pumpkin spiced coffee

This means that I had curling and homemade pizza at a friends apartment on Friday (with one round of 7 Wonders), orienteering training and an amazing dinner at a friends place on Saturday, then another good run plus brunch (with Ticket to Ride) and then fika and a new game at a friends place on Sunday. It was a very relaxed and yet full weekend at home. So much good food, good training and good company.

(Still can't lift my arm from curling on Friday night though. Ross did my hair for training).

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