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Training Log Archive: Lizzie

In the 7 days ending May 20, 2017:

activity # timemileskm+m
  Orienteering5 5:37:36 23.33(14:28) 37.54(9:00) 771
  Running6 3:29:49 22.62(9:17) 36.4(5:46) 505
  Strength and Conditioning2 40:00
  Total10 9:47:25 45.95 73.94 1276
  [1-5]10 9:37:47

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SuMoTuWeThFrSa

Saturday May 20, 2017 #

12 PM

Running 1:34:35 intensity: (29 @0) + (2:09 @1) + (20:21 @2) + (1:09:51 @3) + (1:45 @4) 17.01 km (5:34 / km) +327m 5:04 / km
ahr:151 max:163

Solo long run in høiåsmarka. Legs woke up after about 10 mins and was able to keep a good clip up. Nice to be out in the sun (and mud ;)

Friday May 19, 2017 #

4 PM

Running 58:17 intensity: (17 @0) + (1:16 @1) + (16:09 @2) + (38:38 @3) + (1:57 @4) 9.34 km (6:14 / km) +145m 5:48 / km
ahr:150 max:164

Jog drils strides sun
5 PM

Strength and Conditioning 20:00 [1]

Thursday May 18, 2017 #

Note

Travel day.
The Bolds did not come home with me :'(

Wednesday May 17, 2017 #

Note

My right foot vj bold has given up on life :( the sole is now 2/3 detached, 3 dobs are MIA, and the tongue is hanging on by a thread.
And yet i am strugging to acknowledge that its time has come. I don't like the thought of ditching my beloved shoe in an estonian bin, and yet taking it back to norway would be a waste... I get quite attached to my running shoes apparently...

Also, the L shoe is fine. Just sans couple of dobs.
9 AM

Running 13:30 intensity: (2:12 @0) + (5:56 @1) + (5:22 @2) 2.27 km (5:57 / km) +24m 5:39 / km
ahr:128 max:142

Orienteering 55:46 intensity: (4:01 @1) + (8:19 @2) + (42:00 @3) + (1:26 @4) 7.41 km (7:31 / km) +106m 7:01 / km
ahr:145 max:164

Relay intervals, but with Kine and I the only girls running. Ran the first two head to head, then I had a 30-40s head start on the remaining two. Feeling pretty worn out and took the first one to get into a rhythm. intervals 2 and 3 went better, then my legs really complained on the last one, bordering on cramp a couple of times.
The forest was rougher than the last couple of days training, plus the effect of pushing through the terrain at a higher intensity. Had a good handle on the navigation though.
5 PM

Running 20:20 [2] 3.95 km (5:09 / km)

legs felt surprisingly ok jogging in the evening. Found forest trails, but didn't have long enough to explore.

Strength and Conditioning 20:00 [1]

Had to keep some motion in the exercises to ward off the sandflies.

Tuesday May 16, 2017 #

9 AM

Orienteering 1:26:24 intensity: (2:58 @0) + (42:24 @1) + (39:48 @2) + (1:14 @3) 7.16 km (12:04 / km) +162m 10:50 / km
ahr:132 max:150

Route choice exercise, at a slow mo pace. Got to try out some more marshes with varying results.
Aside from the snow on the first evening, today was the first proper cold day in Estonia. So I got to use at least one of the many thermals, and pairs of gloves that I brought!

Monday May 15, 2017 #

9 AM

Orienteering 56:00 intensity: (1:09 @0) + (8:23 @1) + (38:44 @2) + (6:17 @3) + (1:09 @4) + (18 @5) 5.32 km (10:31 / km) +113m 9:31 / km
ahr:140 max:177

Multitech. Warmed up on a line course, then control picking, then contour only. More middle distance type terrain. Still feeling like big sand dunes
4 PM

Orienteering 33:18 intensity: (32 @0) + (4:50 @1) + (8:58 @2) + (18:57 @3) + (1 @5) 3.84 km (8:40 / km) +60m 8:03 / km
ahr:148 max:176

Direction and Marshed. Beautiful forest on the direction part, then less so when I went to inspect a couple of marshes ;)

Sunday May 14, 2017 #

10 AM

Running 13:38 intensity: (1:12 @1) + (8:20 @2) + (2:02 @3) + (1:43 @4) + (21 @5) 2.3 km (5:56 / km) +3m 5:53 / km
ahr:146 max:181

11 AM

Orienteering 1:46:08 intensity: (1:13 @0) + (24 @1) + (2:29 @2) + (53:44 @3) + (48:18 @4) 13.8 km (7:41 / km) +330m 6:52 / km
ahr:159 max:173

Woc selection long.
Boy did it feel long too. Ness and Aislinn give pretty accurate descriptions of it.. Plenty enough green to get theough (although actually the best conditions possible thanks to the late spring this year, next month will be next level tougher with much less visibility). The map encompased estonia's deepest valley, and boy did they use it...crossing 4 times. Plus a couple if you felt like those route choices.
Run wise, i was happy enough. Too many smaller mistakes which added up, but physically i kept going. I overtook the same PR girl 4 times, which is never a good sign, even if there was a gaffeling in the course! What else? The water came way too late in the course, but also way too far from the finish. There were 2 water points on a track...100m from each other and only if you took that RC. Dumb stuff. I see there's 4 water stations at woc though, so hopefully they sort out the positionings!
Was in a heat with the horde of finnish runners today, plus the brits and germans. Ended up 16thish again. But if you cut down to 3 finns, then my result picks up about 10 places ;)
C • looks very green 5

Running 9:29 intensity: (48 @0) + (3:46 @1) + (4:55 @2) 1.54 km (6:10 / km) +6m 6:03 / km
ahr:132 max:143


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