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Training Log: Lizzie

In the last 7 days:

activity # timemileskm+m
  Running5 2:14:30 14.54(9:15) 23.4(5:45) 170
  Orienteering3 1:54:45 9.07(12:39) 14.6(7:52) 290
  Football1 1:05:00 4.35(14:57) 7.0(9:17)
  Strength and Conditioning1 1:00:00
  Total7 6:14:15 27.96 45.0 460
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Wednesday Sep 19 #

9 AM

Orienteering 42:30 [3] 4.2 km (10:07 / km) +140m 8:40 / km

VM middle distance training at Ise. Legs and head really lagging today. Nice enough terrain, but my focus kept dropping out. Happily took the short option from 13-19.
I guess it's nice to know I can get around a course not too shabbily when running on auto-pilot.

Running warm up/down 22:00 [2] 3.4 km (6:28 / km) +40m 6:07 / km

6 PM

Running 44:00 [2] 7.6 km (5:47 / km) +130m 5:20 / km

Høiåsmarka jog. Primarily to get out of the apartment while people came to view the place.
So, my land-lords are selling the house and my apartment, so if you feel like buying a house in Halden...or playing a game of spot the skiwi:
https://www.eiendomsmegler1.no/eiendommer/eiendom/...
Please buy the house. Comes with bonus pet kiwi (optional, but please let me stay). Free-range pet which has proven low maintenance, tidy, and well trained to stay on the ground floor. Sometimes roams into the forest, but has always come back thus far.

Tuesday Sep 18 #

7 PM

Football 1:05:00 [3] 7.0 km (9:17 / km)

90min training, we'll say 65-75mins action. Seemed like a lot of sprinting today, but legs seemed up to it.
I have a pretty sore spot on the outside of my R foot. First noticed it after the middle final, and pretty sure it's due to my old O-shoes (which finished NM kept together with tape, and have now been given a dignified retirement). Hoping the soreness wears off after a few days, but pretty painful when I sharply turn on the outside of my foot at the moment.

Monday Sep 17 #

6 PM

Strength and Conditioning 1:00:00 [1]

More balance stuff today. Disappointingly not to music, but did involve branding balls at each other (or maybe that wasn't the point?).

Sunday Sep 16 #

10 AM

Orienteering 34:15 [4] 5.1 km (6:43 / km) +150m 5:51 / km

NM relay, 1st leg.
Went out with the aim of a steady run, knowing i have enough speed and technical strength to be in the right position with a clean run. We knew Marianne would most likely be out the front, but there was no need to try and keep up with her.
From the start gun I let the other girls sprint each other to the start triangle, while i sorted out my first leg. No making mistakes on the first control like KM relay! Up to the road junction and I was 3rd in pack, but 1st into the terrain on the routechoice to my split, with FSK right by my side. Got #1 cleanly (as planned) and in the lead (not as planned). Now, it sounds silly, but I freaked at being in the lead, as that's not where I intended to be at this stage of the course! As a result, I wasn't focused enough on the map or route to #2...until I took a bad micro route choice and gave myself a cold wake up bath in a stream. After that I got my head back into things, but was well back in the pack by #2. The next couple of controls were a matter of clawing up the pack. A couple of times I got caught running at the same speed as the runner in front, even though they were slower than my natural pace. And to #4 I made the classic mistake of taking my own route, then deciding the group's route was actually better - so losing all the spots i'd just made up.
To #5 the group in front headed into the detail in the wrong spot. I assumed the leg was fork, so corrected to what was right for my control, losing about 30s total. Turns out it actually wasn't a forked control, so I gained a fair few spots here, but lost more time on Marianne in the lead.
Here I caught up Mari, and actually started to truly got my head into the race. With the two of us setting a good pace for each other (and luckily having the same splits), we pushed cleanly through to the arena passage. Here I was met with not-quite-full-enthusiasm cheering from the HSK crowd - fair enough as I was 3mins back in 13th spot.
Up the long hill out of the arena, and we had a longer leg over the hill and back into the detail. Mari and I took in a handful of runners heading up the hill, and I led us cleanly into our small re-entrant. As we headed up and across the hill top to the next control, I noted a few other girls appearing from different bearings, and was happy to think we'd passed a few.
I was encouraged at the next control when I spotted the two Fredrikstad teams infront, and gave chase to them down the hill out of #10. Across the road, and the two FSK girls split. I followed to the left, over the hill and was first into our control in the re-entrant. From there, I was back leading our little pack, although I was only really aware of Mari behind me. Took it very careful to get the penultimate control cleanly.
Out into the paddock to the last control, and was very surprised to see nobody in sight in front of me. Was I really so far behind those in front?

Pushed hard to the finish, to very enthusiastic cheering from the HSK crowd this time around. Wasn't until well after I finished that I realised I'd pulled all the way up to 2nd on the second loop, with only Marianne ahead (by almost 4mins!).

Jo had a smooth run on leg two to put us into a clear lead, and Kine held off FSK until after the arena passage. She had the shape for the win, but unfortunately had a nightmare on the long leg after the arena. Disappointing, but eh, that's sport. We know we're good enough for gold...it will come :)

NM stafett 1.etp (16.09.2018)

Running 23:00 [2] 3.5 km (6:34 / km)

Saturday Sep 15 #

10 AM

Running 19:30 [2] 3.9 km (5:00 / km)

Lake side jog from our accommodation. Partly as I was getting antsy after sitting around for most of 3 days, partly cos i wanted a shower but struggle with the concept of showering without doing exercise first... and partly to shake the legs out before the middle, i guess.
It was really nice out.
Photo
1 PM

Running warm up/down 17:00 [3] 3.6 km (4:43 / km)

Orienteering race 38:00 [4] 5.3 km (7:10 / km)

NM Middle Final
Another very well set Middle. Started off getting out of oxygen up the hill to the start, then 3 control picking controls on the top and slopes of the hill then down and across to a flatter, greener section for 3 more close controls. Managed the first 5 cleanly enough, with a slight hesitation on the knolls at 4. #6, I had my direction off and actually punched a wrong control, which was obviously wrong, but which had a very similar code to our control (67 vs 87). Corrected but lost 30s. Nailed the long leg to #7, and the follow up to #8. Was really happy with my race up to the arena passage, where the nature of the course changed some what.
Rather than control picking split up by the odd longer leg, now it was more 300m legs on cleaner forest. My legs began to tire, and I made a fair mess of the route to #13. I saw the control was on the same height /1 contour below #12 so decided it wasn't worth climbing over the hill on the straight route. Instead I tried to contour but got well caught in the green and cliffs enroute. It's a shitty (but not-unfamiliar!) feeling, knowing mid-leg that you've stuffed the route-choice, but having nothing to do but keep going. To rub salt in the wound, I then made a mistake on the entry to the circle, so lost 1minute all up on the leg.
The next few controls were a matter of keeping the legs moving through the heavy terrain, although I lost another 15s each on 15 and 16, just through tired sloppiness on direction.
The leg to #18 was well set, giving a longer route choice right at the end of the course. I thought I'd executed the leg pretty well at the time, finding a nice line up a runnable re-entrant over the hill, and a secure route into the control (although I lost time hesitating here). However, in retrospect, my route was a nice S shape, adding too much unecessary distance. Disappointed to lose 30 and 45s to Kine and Jo respectively on this leg, both of whom took different routes (Kine over the hill, Jo around the track to the L).
A fast finish through the final controls to sneak into 10th place. Pretty happy with the run all up, especially the first half. Just need some more leg and brain power in the second half!
Map: http://www.tulospalvelu.fi/gps/20180915D21/
I was 11th last start so just avoided GPS ;)

Running warm up/down 9:00 [1] 1.4 km (6:26 / km)

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