Training Log Archive: LizzieIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Note
(injured)
Was a bit enthusiastic on my knee over the weekend. It hasn't appreciated the hard icey ground over the last week and a bit....apparently it can't remember hard Australian ground?
Sunday Nov 29, 2015 #
9 AM
Running 2:55:30 [3] 27.2 km (6:27 / km)
Skolleborgturen.
Settled in to the 2nd of 3 groups with Jo and some of the guys. Easy pace for the guys and a running-comfortable but not talking-comfortable pace for me for the most part. A little worried that I would pay for it in the final climb to Høiås though. Jo was looking comfortable and strong the whole way and pulled away from our group at the 5km to go point, while I was just hanging on to the group. But she had a couple of hesitations on the small paths which let me catch up, following a bit of persuasion from the boys that I couldn't just let her finish first without a bit of a fight ;). Didn't have anything much left on the final climb and stretch into Høiås though, and Jo does look a lot fresher than me in the post finish photo!
Good day out. Learnt that I need to improve my marsh running, I lost several seconds every time we hit one. Which was often.
Short legs problem? ;)
Settled in to the 2nd of 3 groups with Jo and some of the guys. Easy pace for the guys and a running-comfortable but not talking-comfortable pace for me for the most part. A little worried that I would pay for it in the final climb to Høiås though. Jo was looking comfortable and strong the whole way and pulled away from our group at the 5km to go point, while I was just hanging on to the group. But she had a couple of hesitations on the small paths which let me catch up, following a bit of persuasion from the boys that I couldn't just let her finish first without a bit of a fight ;). Didn't have anything much left on the final climb and stretch into Høiås though, and Jo does look a lot fresher than me in the post finish photo!
Good day out. Learnt that I need to improve my marsh running, I lost several seconds every time we hit one. Which was often.
Short legs problem? ;)
Saturday Nov 28, 2015 #
8 AM
Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
To/from
Orienteering 1:00:00 [3] 6.2 km (9:41 / km)
Prekick-off training. Control picking and corridor. Explored a fair bit of felling.
Friday Nov 27, 2015 #
Note
(rest day)
Thursday Nov 26, 2015 #
9 AM
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Cold cold cold cold. Last start is not so fun when its cold!
Orienteering 50:00 [3] 6.5 km (7:42 / km)
Prestebakke intervals. Had eva following me which was great. But was more than a bit embarrassed when i lost all contact on the 2nd int. :/
6 PM
Running 30:00 [2] 5.0 km (6:00 / km)
Hoias jogs
Strength and Conditioning 20:00 [0]
Wednesday Nov 25, 2015 #
6 PM
Orienteering 1:12:00 [3] 7.5 km (9:36 / km)
Onsdagsnatt at Prestebakke.
Slow and steady. Concentrated on having a plan and maintaining contact and concentration mid leg. That part went well. but my attack point to control work was letting the technique team down tonight. Probably cos i was too busy congratulating myself on planning and staying in contact right to the AP?
Slow and steady. Concentrated on having a plan and maintaining contact and concentration mid leg. That part went well. but my attack point to control work was letting the technique team down tonight. Probably cos i was too busy congratulating myself on planning and staying in contact right to the AP?
Tuesday Nov 24, 2015 #
6 PM
Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
WU, WD and rests
Running intervals 18:20 [4] 5.0 km (3:40 / km)
1km reps at the track. No watch tonight, but kept a steady 3.40 pace, judged off Kjetil infront, and Jo who was around about me (but a fair way infront on the last rep!).
Wind and rain present, but no phoenix. Will have to wait a few more weeks for the last.
https://www.youtube.com/watch?v=QGdYWr9CqUo
Wind and rain present, but no phoenix. Will have to wait a few more weeks for the last.
https://www.youtube.com/watch?v=QGdYWr9CqUo
Monday Nov 23, 2015 #
10 AM
Running 55:00 [3] 9.0 km (6:07 / km)
Chill morning run.
4 PM
Running warm up/down 19:00 [1] 3.8 km (5:00 / km)
Strength and Conditioning 1:00:00 [3]
First time on the eva session in 3 weeks. Felt it.
Sunday Nov 22, 2015 #
10 AM
Running 1:40:00 [3] 15.5 km (6:27 / km)
Long run from the bjorgul (sorry ida, i know ive spelt it wrong and thats rude of me...but not enough to immediately find a norwegian keyboard for my phone) summer house. There was a hill. It was nice. And set me off reminiscing about wellington hills. Apologies to all present for that.
5 PM
Running 33:00 [2] 5.6 km (5:54 / km)
Chill evening run.
Saturday Nov 21, 2015 #
11 AM
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Warmed up. Warm down was getting to the fire to warm up more.
Orienteering race 1:26:00 [4] 10.5 km (8:11 / km)
Hdnc 2. Shocker of a race. No focus and no planning on far too many legs. A lot of losing contact mid leg, and losing drive through the terrain.
Maybe things will improve once ive got over the novelty of snow? Feel like a little kid in a candy shop. Am trying to curb my enthusiasm and hijinks around the others in an attempt to maintain some illusion of being an adult
Maybe things will improve once ive got over the novelty of snow? Feel like a little kid in a candy shop. Am trying to curb my enthusiasm and hijinks around the others in an attempt to maintain some illusion of being an adult
Friday Nov 20, 2015 #
9 AM
Running 45:00 [2] 6.0 km (7:30 / km)
Langtur part one with kine and hollie. Wish id taken a camera. Like a winter wonderland in the forest with just the right lighting!
Running 43:00 [3] 8.0 km (5:23 / km)
Part two alone, picking up the pace. Avoiding ice.
Thursday Nov 19, 2015 #
10 AM
Orienteering 37:00 [2] 6.5 km (5:42 / km)
Standard ekilimoen loop. Mainly to frolic in snow and try out new shoes
6 PM
Orienteering 1:10:00 [2] 5.0 km (14:00 / km)
Shadowing up at hoias. Otherwise known as a two way norwegian-english lesson while playing night orienteering in the snow. Quality of coaching dubious given the level of distraction and multi-tasking.
Wednesday Nov 18, 2015 #
6 PM
Orienteering 1:10:00 [3] 7.5 km (9:20 / km)
will have to check the timing. forgot my (hollie's) watch.
Onsdagsnatt at Kula Buer. Feeling almost back to normal after 3 days resting but took the short option tonight in any case. Three firsts for me tonight: Wearing neoprene socks, orienteering with gloves on, and with my new full powered nordic headtorch. Unstoppable now ;)
...having said that, I'm still bailing home to summer in 3.5 weeks...
Onsdagsnatt at Kula Buer. Feeling almost back to normal after 3 days resting but took the short option tonight in any case. Three firsts for me tonight: Wearing neoprene socks, orienteering with gloves on, and with my new full powered nordic headtorch. Unstoppable now ;)
...having said that, I'm still bailing home to summer in 3.5 weeks...
Tuesday Nov 17, 2015 #
Note
(sick)
day 2.
Monday Nov 16, 2015 #
Note
(sick) (rest day)
Got the sniffles, to put it cutely.
The reality is not so cute.
The reality is not so cute.
Sunday Nov 15, 2015 #
10 AM
Orienteering 1:25:00 [2] 9.0 km (9:27 / km)
Group long run/orienteering. Chill.
Running 30:00 [2] 5.0 km (6:00 / km)
Saturday Nov 14, 2015 #
10 AM
Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
Running 19:10 [4] 4.0 km (4:48 / km) +250m 3:39 / km
Hill reps at the festning with Jo, Nina and Fredrik. Except we all started in different places (except Jo & me) and all ran slightly different loops.
4.40 (short version)
4.53
4.53
4.48
Good stuff. still no gps. think the longer loops were almost bang on one km though.
4.40 (short version)
4.53
4.53
4.48
Good stuff. still no gps. think the longer loops were almost bang on one km though.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Running 10:00 [1] 1.2 km (8:20 / km)
rests back down
Friday Nov 13, 2015 #
Note
(rest day)
New shoes day. Woot woot!
Managed to rip 4 dobs out of my bolds at the trainings last weekend, so got a fresh pair (will save them and just admire them for a bit though). I-rocks too.
Managed to rip 4 dobs out of my bolds at the trainings last weekend, so got a fresh pair (will save them and just admire them for a bit though). I-rocks too.
Thursday Nov 12, 2015 #
9 AM
Running warm up/down 15:00 [2]
Orienteering 58:00 [3]
Long legs on Kasen.
First few controls were a bit shitty, but I did manage to get down the cliff that technically wasn't a cliff at #2 without killing myself. The only reason I attempted it was because I could see someone else's skid marks from before me (think it was Ida).
In hindsight though, the last time I was on this map and followed someone else's track down a cliff, I carked my ankle. So maybe not such a smart idea?
Was in a bit of a boo to #3, but then had a track run to #4 to get myself out of the sulk. Engaged my brain after that and navigation was fine aside from a couple of concentration lapses. My routechoices were primarily ones that avoided crossing too many cliffs, which seemed to be a pretty decent tactic. Definitely good for my mood anyway.
Still not exactly my favourite map.
First few controls were a bit shitty, but I did manage to get down the cliff that technically wasn't a cliff at #2 without killing myself. The only reason I attempted it was because I could see someone else's skid marks from before me (think it was Ida).
In hindsight though, the last time I was on this map and followed someone else's track down a cliff, I carked my ankle. So maybe not such a smart idea?
Was in a bit of a boo to #3, but then had a track run to #4 to get myself out of the sulk. Engaged my brain after that and navigation was fine aside from a couple of concentration lapses. My routechoices were primarily ones that avoided crossing too many cliffs, which seemed to be a pretty decent tactic. Definitely good for my mood anyway.
Still not exactly my favourite map.
6 PM
Running 30:00 [2] 5.0 km (6:00 / km)
Jog with jo
Strength and Conditioning 20:00 [0]
Wednesday Nov 11, 2015 #
6 PM
Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
Onsdagsnatt on Lindtjern.
Had Jo and Hollie for company tonight - but that really didn't help my navigation, as thought too much about keeping pace rather than planning and keeping in contact.
So started off pretty rough. Missed #2 as we were too high. I thought this at the time...but everyone else turned and kept going. No excuse on 21 though, where I commented to Jo mid-leg that I had no plan and no contact. I was right too, and missed the control by ~100m. A similar parallel error on the slope at 24, which explains why 25 felt further than it should have...
Then I snapped into things properly. Bit late but oh well.
Got back to the cars to find i had blood all over my knee. No recollection of doing anything but must have got caught on a stick or rock at some point. Have a nice cut which took a bit of cleaning out. No biggie, but (half) worth mentioning as it's exactly a year since I ended up in A&E after getting a stick in my leg at Aranda Twilight.
Had Jo and Hollie for company tonight - but that really didn't help my navigation, as thought too much about keeping pace rather than planning and keeping in contact.
So started off pretty rough. Missed #2 as we were too high. I thought this at the time...but everyone else turned and kept going. No excuse on 21 though, where I commented to Jo mid-leg that I had no plan and no contact. I was right too, and missed the control by ~100m. A similar parallel error on the slope at 24, which explains why 25 felt further than it should have...
Then I snapped into things properly. Bit late but oh well.
Got back to the cars to find i had blood all over my knee. No recollection of doing anything but must have got caught on a stick or rock at some point. Have a nice cut which took a bit of cleaning out. No biggie, but (half) worth mentioning as it's exactly a year since I ended up in A&E after getting a stick in my leg at Aranda Twilight.
C • A&E 2
Tuesday Nov 10, 2015 #
6 PM
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Running intervals 30:00 [4] 7.2 km (4:10 / km)
Rødsparken intervals. 6x5min with 1min rest.
Was showing a nice clean pair of heels. til I slid out on a rogue stick and ended up caked in mud.
Estimate on distance. Garmin is still on the fritz.
Was showing a nice clean pair of heels. til I slid out on a rogue stick and ended up caked in mud.
Estimate on distance. Garmin is still on the fritz.
Monday Nov 9, 2015 #
4 PM
Running 20:00 [1] 3.8 km (5:16 / km)
Strength and Conditioning 45:00 [3]
Circuits. Still don`t understand quite what the stick men are trying to tell me to do.
Sunday Nov 8, 2015 #
9 AM
Orienteering 48:00 [2] 6.0 km (8:00 / km)
Middle course. A waterside hill with a fair bit of bare rock/yellow with small gullies, marshes and the odd trench. Managed to completely lose contact on #9, kind of less than ideal.
1 PM
Orienteering 1:00:00 [3]
1hr score event from the club hut. Some handicap system i think, so that everyone could be compared against each other. Bet it's not as advanced/complicated as the ACT twilight system though ;).
Saturday Nov 7, 2015 #
9 AM
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Orienteering 45:00 [4]
Relay intervals. Wicked fun with somewhere between 15 and 20 girls running. Started scrappy but got better technically and placing wise. especially once I figured I was losing most of my time getting caught back in the pack at the start of each int.
Friday Nov 6, 2015 #
6 PM
Orienteering 50:00 [3] 5.5 km (9:05 / km)
Jentasamling up at Fredrikstad. Cruised around night-o from the club hut.
Thursday Nov 5, 2015 #
9 AM
Running warm up/down 15:00 [2]
Orienteering 49:00 [3]
TTT intervals. Not too shabby. Map alternated between really beautiful and nice forest, and really shitty stuff with thinned branches etc to bash through.
https://events.loggator.com/kf_fYhzG7-hApaR3
https://events.loggator.com/kf_fYhzG7-hApaR3
6 PM
Running 43:00 [2]
Single track jog in the mist from Høiås with Hollie. Managed to stay on track in the dark and survived the innumerable sketchy wooden planks of death. Even the sneaky ninja ones that hide in wait and ambush you from under the surface of the marsh, they had nothing on us tonight.
Strength and Conditioning 20:00 [3]
Wednesday Nov 4, 2015 #
3 PM
Running 1:05:00 [3] 12.5 km (5:12 / km)
Høiås loop with Hollie.
Tuesday Nov 3, 2015 #
6 PM
Running warm up/down 20:00 [2]
Orienteering 57:00 [3]
Night Cup #1.
Back on the emotional roller-coaster that is Night-o then. Started off OK nav wise, but had some technical issues with my headlamp straps which I was messing around with until #5. Made a mess of #4, partly as i had my map tucked away while running and putting my reserve light in my back pocket. Oops.
After that I got in the flow of things though. Until the short legs 11-12-13 where I had my direction off enough to lose big time, especially on 13. Otherwise OK, although I lost time on my routechoice to 14, and the finish (yep), as I didn't know if I was allowed on the crop fields. In my experience these have always been 100% definitely OOB and dsq if you put a toe on them. Except for apparently this very unique time of year, when they're totally fine to cross. But everyone knows that, right? So it doesn't need pointing out.
...Except to silly foreigners. Maybe.
But nah, once the headlamp stopped being pulled off by branches it was a decent run by night-o newbie standards.
Back on the emotional roller-coaster that is Night-o then. Started off OK nav wise, but had some technical issues with my headlamp straps which I was messing around with until #5. Made a mess of #4, partly as i had my map tucked away while running and putting my reserve light in my back pocket. Oops.
After that I got in the flow of things though. Until the short legs 11-12-13 where I had my direction off enough to lose big time, especially on 13. Otherwise OK, although I lost time on my routechoice to 14, and the finish (yep), as I didn't know if I was allowed on the crop fields. In my experience these have always been 100% definitely OOB and dsq if you put a toe on them. Except for apparently this very unique time of year, when they're totally fine to cross. But everyone knows that, right? So it doesn't need pointing out.
...Except to silly foreigners. Maybe.
But nah, once the headlamp stopped being pulled off by branches it was a decent run by night-o newbie standards.
Monday Nov 2, 2015 #
4 PM
Running warm up/down 20:00 [1] 3.8 km (5:16 / km)
Strength and Conditioning 1:00:00 [3]
Shared a mat with Jo. Managed to not hit each other in the head at any point. Just.
Sunday Nov 1, 2015 #
11 AM
Running 1:32:00 [2]
Long run from Hjortsberg. Delayed start thanks to Kjerringfest, but not going to lie, felt like throwing up for ~75% of the run.