Training Log Archive: LizzieIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
12 PM
Orienteering race (wc r1 middle) 46:13 [4] 6.0 km (7:42 / km)
Error riddled run. Like everyone else today i'm sure, but still. Started off ok, taking #1 careful although the spur turned out to be way nore obvious than i expected. Direction a little off on 2, and took 4 way too defensively, but so far ok enough. Recognised the danger heading into 6 but obvs not enough, or i misjudged the features where i entered thw green, as i managed to pop out by the track on the otherside rather than at the control...hmmm. painstakingly walked back in and found the control , and silje who started 1.5 back.
Bumbled to 7, then opted up to the track to 8. Thought it would be both cleaner and safer than straight, but apparently not. I struggled to match the veg, and almist thought id overshot a mile when i foubd an unmapped stream. But saw silje heading direct to the control, which saved further time loss.
Stuck with til 10, but then i managed to cross the ride without spottibg it and only hauled myself up well below the control perhaps thats what led me to be reckless to 12 thru the green. I thought id nailed it too, found a beauty of a rock, but no flag. While silje and ava (3min) headed up, i headed down. Tryibg to go off the veg, whhich was a bad idea as i couldnt match it and the map at all. Circled back to my sweet as rock a 2nd time and decided to try up the hill this time. Found rock #2. No flag. Spotted flash of orange thru branches. Wooooo!
Hopped on a boys train down the hill thru green stripes, running thru the holes they left in the rubbish ;) mistook a control minder having a nap by a tree for a dead body on the way to 16. Was sloppy into the control and was super surprised to see silje again. Thought shed left me for dead at 12!!
Down to the pointless media control, then died going back up the hill to 20, by which time i was a bit over it tbh. Silje and the russian (4.5min) smashed me up the hill, yet both appeared out of the green behind me at 21...along with ava. Seriously, what was going on out there?!?!
Enjoyed the 4 way race to the finish atleast. Tho thought the last control was meant to be in the gully, not on the track???
So yeh. Didnt look at the results til i got home. One of those days where its bnot worth worrying about the result. 44th for the record. Rough couple of weeks, i'm not in the mental form atm to be fightibg for higher spots. It'll come again though, just gotta ride out the rough patch.
Bumbled to 7, then opted up to the track to 8. Thought it would be both cleaner and safer than straight, but apparently not. I struggled to match the veg, and almist thought id overshot a mile when i foubd an unmapped stream. But saw silje heading direct to the control, which saved further time loss.
Stuck with til 10, but then i managed to cross the ride without spottibg it and only hauled myself up well below the control perhaps thats what led me to be reckless to 12 thru the green. I thought id nailed it too, found a beauty of a rock, but no flag. While silje and ava (3min) headed up, i headed down. Tryibg to go off the veg, whhich was a bad idea as i couldnt match it and the map at all. Circled back to my sweet as rock a 2nd time and decided to try up the hill this time. Found rock #2. No flag. Spotted flash of orange thru branches. Wooooo!
Hopped on a boys train down the hill thru green stripes, running thru the holes they left in the rubbish ;) mistook a control minder having a nap by a tree for a dead body on the way to 16. Was sloppy into the control and was super surprised to see silje again. Thought shed left me for dead at 12!!
Down to the pointless media control, then died going back up the hill to 20, by which time i was a bit over it tbh. Silje and the russian (4.5min) smashed me up the hill, yet both appeared out of the green behind me at 21...along with ava. Seriously, what was going on out there?!?!
Enjoyed the 4 way race to the finish atleast. Tho thought the last control was meant to be in the gully, not on the track???
So yeh. Didnt look at the results til i got home. One of those days where its bnot worth worrying about the result. 44th for the record. Rough couple of weeks, i'm not in the mental form atm to be fightibg for higher spots. It'll come again though, just gotta ride out the rough patch.
Friday Apr 29, 2016 #
1 PM
Orienteering 54:25 [3] 6.69 km (8:08 / km) +224m 6:58 / km
Cruised the polish test race from a couple of weeks ago. Bit green. Bit sticky. Bit rocky. Nice enough though.
Also, sunny AND double digit temps. :) :)
Also, sunny AND double digit temps. :) :)
Thursday Apr 28, 2016 #
11 AM
Orienteering 43:00 [2] 6.52 km (6:36 / km)
Wednesday Apr 27, 2016 #
8 AM
Running 32:11 [3] 6.57 km (4:54 / km) +44m 4:45 / km
Tuesday Apr 26, 2016 #
4 PM
Orienteering 50:54 [3] 8.8 km (5:47 / km) +156m 5:19 / km
To venas. Ostfold Sprint from last week (13:30). Home
Monday Apr 25, 2016 #
4 PM
Running 10:43 [3] 1.63 km (6:35 / km) +34m 5:58 / km
Strength and Conditioning 50:00 [2]
Had a mat to myself for the first time in ages. It sucked. No one to sing the songs with.
6 PM
Running 9:50 [3] 1.85 km (5:19 / km)
Sunday Apr 24, 2016 #
8 AM
Orienteering 50:00 [2] 5.0 km (10:00 / km)
Checking controls for the Long. A lot of faffing on my part. Jacket off. Gloves off. Gloves back on. Toilet stop. etc etc.
Happy to not be racing today, probably would have faffed around just as much on the actual course.
Happy to not be racing today, probably would have faffed around just as much on the actual course.
Saturday Apr 23, 2016 #
12 PM
Running warm up/down 12:57 [2] 2.61 km (4:58 / km) +28m 4:42 / km
Orienteering race 41:20 [4] 6.0 km (6:53 / km)
Feeling pretty good and smooth in the first half, then scrappier, then thinking too much about breathing on last 4 controls.
Orienteering warm up/down 8:00 [1]
Friday Apr 22, 2016 #
12 PM
Running 38:23 [2] 6.76 km (5:40 / km) +116m 5:14 / km
Eklimoen + strides.
Saw a woodpecker. Still novel.
Saw a woodpecker. Still novel.
5 PM
Orienteering warm up/down 20:00 [2] 3.5 km (5:43 / km)
Orienteering race 18:00 [4] 3.5 km (5:09 / km)
Started well. Reached the bottom of the map. Then felt like shit. Not a huge surprise with the heart rate monitoring at the back of my mind. At least I got some data hopefully.
Skipped #11 as I didn't really want to be in the results. But on the result board they're kind enough to put down your time AND dsq. haha.
Skipped #11 as I didn't really want to be in the results. But on the result board they're kind enough to put down your time AND dsq. haha.
Thursday Apr 21, 2016 #
6 PM
Running 46:01 [3] 6.46 km (7:07 / km) +95m 6:38 / km
Hoias. About 50:50 running and O. Easy cruise and a bit of a control pick without a compass. Still experimenting with how to best carry the HR monitor while O-ing. Think i've got a system that will work this weekend without (a) breaking the monitor, (b) getting the wires caught on anything or (c) looking too silly.
Wednesday Apr 20, 2016 #
12 PM
Running 10:00 [1]
Biking 8:00 [3]
Bike ECG. Totally normal. Best heart the cardiologist had seen all day (so like, out of 3 patients?)
4 PM
Orienteering 57:58 [3] 7.5 km (7:44 / km) +252m 6:37 / km
downhill courses on Svalerod. Really nice forest, especially the path up the hill between courses. Didn't get into the mapping so well, but enjoyable enough.
No personal hr data as I have a new toy on 24hr loan from the cardiologist. Torso is covered in electrodes and I have a little monitor on a belt to constantly monitor my heart. He said I could run with it...not sure if that included orienteering tbh. But put it safely in a bum bag and tried my best not to break anything, think I succeeded.
No personal hr data as I have a new toy on 24hr loan from the cardiologist. Torso is covered in electrodes and I have a little monitor on a belt to constantly monitor my heart. He said I could run with it...not sure if that included orienteering tbh. But put it safely in a bum bag and tried my best not to break anything, think I succeeded.
Tuesday Apr 19, 2016 #
8 AM
aqua jogging intervals 40:00 [3]
Intervals with Mari again. Good session, although memo to self to eat breakfast earlier; the belt puts pressure on my stomach!
We mixed the ints up a bit, but think it was:
6x90:30
2x60:30
2x120:30
longer break
3x120:30 (4 for Mari)
2x90:30
2x60:30
3x45:15
We mixed the ints up a bit, but think it was:
6x90:30
2x60:30
2x120:30
longer break
3x120:30 (4 for Mari)
2x90:30
2x60:30
3x45:15
aqua jogging warm up/down 15:00 [1]
4 PM
Running 27:23 5.21 km (5:15 / km) +126m 4:41 / km
ahr:143 max:157
Evening jogs
Monday Apr 18, 2016 #
4 PM
road biking 30:00 [1]
Strength and Conditioning 50:00 [1]
Managed planks for first time since doing my shoulder. Not sure Jo appreciated me singing along throughout them though?
Sunday Apr 17, 2016 #
11 AM
Orienteering 1:13:50 [3] 10.0 km (7:23 / km) +217m 6:40 / km
GPS has gone rogue. Says I ran 16km. Which would be awesome, but very long out-of-the-way route choices if I did!
Decent run in Smaaleneneløpet. Legs and knee felt OK for the first half - but the majority of that was on tracks. Once in terrain could feel it more, but still bearable. RC and picking lines through terrain felt good today, just physically feeling off my pace.
First start, so another lone day in the forest, but saw a few of the boys, who had a similar course.
Happy with 3rd, and 5mins behind Hollie is a fair reflection of where we both are both at atm to be honest.
Decent run in Smaaleneneløpet. Legs and knee felt OK for the first half - but the majority of that was on tracks. Once in terrain could feel it more, but still bearable. RC and picking lines through terrain felt good today, just physically feeling off my pace.
First start, so another lone day in the forest, but saw a few of the boys, who had a similar course.
Happy with 3rd, and 5mins behind Hollie is a fair reflection of where we both are both at atm to be honest.
Running warm up/down 20:00 [2]
Saturday Apr 16, 2016 #
10 AM
Orienteering 50:31 [3] 6.17 km (8:12 / km) +89m 7:39 / km
Middle on ertemarka nord. Fairly rubbish navigation but nice to get out. L leg Tight but managable. We'll see tomorrow.
Friday Apr 15, 2016 #
6 PM
Running 20:00 [1]
Easiest of jogs to get out of the house. Streets and hospitals with loads of stops to take photos for mapping
Thursday Apr 14, 2016 #
9 AM
aqua jogging intervals 33:00 [3]
Ye gads. Back to water running :/
Nah actually all good, joined Mari for intervals with Helen cruising alongside. Longer session than I'd have done alone (I probably wouldn't have made it to the pool alone...)
10x 90:30
1-2-3-2-1 pyramid with 20s breaks
3x 90:30 (or 10x if you're name has the word Fast in it).
resistance through the water actually had the leg aching by the end (my excuse for not doing the last 7 ints). So not sure if its actually the best alternative trianing?
Nah actually all good, joined Mari for intervals with Helen cruising alongside. Longer session than I'd have done alone (I probably wouldn't have made it to the pool alone...)
10x 90:30
1-2-3-2-1 pyramid with 20s breaks
3x 90:30 (or 10x if you're name has the word Fast in it).
resistance through the water actually had the leg aching by the end (my excuse for not doing the last 7 ints). So not sure if its actually the best alternative trianing?
aqua jogging 15:00 [3]
WU+WD
Even with company, 1hr in the pool felt like aaaages. I don't get it, it'l like the swimming pool has some weird time warp going on??
Even with company, 1hr in the pool felt like aaaages. I don't get it, it'l like the swimming pool has some weird time warp going on??
6 PM
Orienteering 50:55 6.16 km (8:16 / km) +132m 7:28 / km
ahr:151 max:169
Control Pick from Hoias. Testing leg in terrain.
Wednesday Apr 13, 2016 #
Strength and Conditioning 20:00 [2]
Found Cassie and her annoyingly enthusiastic youtube strength sessions again. I hate them, but kind of love them.
Tuesday Apr 12, 2016 #
6 PM
Running 18:09 [3] 2.91 km (6:14 / km) +81m 5:29 / km
jogged the warm up loop of the fortress test run, then did timekeeping
Monday Apr 11, 2016 #
Note
(rest day)
A couple of little tweaks felt in the knee when getting out of bed. otherwise, nothing. But it was agony yesterday? wtf?
Vendula has taped me up though, and we all know strapping tape can fix anything :) My left side is now full kinesio tape woman from shoulder to calf. My right side is still human.
Vendula has taped me up though, and we all know strapping tape can fix anything :) My left side is now full kinesio tape woman from shoulder to calf. My right side is still human.
Sunday Apr 10, 2016 #
10 AM
Orienteering 33:52 2.96 km (11:26 / km) +58m 10:26 / km
ahr:143 max:169
Hmmm. Something in my knee had enough and said 'How about, no?' today. Was horrible in warm up but I started the race in the hope it would disappear once properly warm and going.
How about. No.
Hobbled back after 5 controls. Super painful for a couple of hours...and then, nothing? Weird.
How about. No.
Hobbled back after 5 controls. Super painful for a couple of hours...and then, nothing? Weird.
Running warm up/down 8:00 [1]
Saturday Apr 9, 2016 #
12 PM
Running 1:15:52 12.43 km (6:06 / km) +252m 5:32 / km
ahr:150 max:165
Up on Hoiasmarka, managed about 10km of nice muddly single trail and only 2.5 on the main path. Decided that Norwegian mud has a much lower viscosity than Yorkshire mud. Much easier to extract yourself from. And fall into.
Not that I did any of that. Obviously.
Not that I did any of that. Obviously.
Friday Apr 8, 2016 #
Note
(rest day)
Thursday Apr 7, 2016 #
6 PM
Running 12:45 [2] 2.3 km (5:33 / km)
Wiped out. Haven't had enough rest since JK. So here comes some.
Strength and Conditioning 25:00 [1]
Wednesday Apr 6, 2016 #
9 AM
Orienteering 27:30 [3] 3.25 km (8:28 / km)
Relay training with the Halden and Norwegian girls. Taking it easy after yesterday, but hard to in such tough terrain! Got left well behind, just missing the mass start for the 2nd loop (pretty happy to though, good timing).
Orienteering 31:00 [3] 3.55 km (8:44 / km)
2nd loop. Ran with Elena and Sabine, which was nice for the company. Wasn't being pulled into a race on the last controls though!
Orienteering warm up/down 9:00 [2] 1.35 km (6:40 / km)
Orienteering warm up/down 16:21 2.02 km (8:06 / km) +84m 6:42 / km
ahr:137 max:152
Tuesday Apr 5, 2016 #
10 AM
Orienteering 44:02 7.49 km (5:53 / km) +86m 5:34 / km
ahr:139 max:160
Sprint Intervals in Fredrikstad.
1st was OK but tired. 2nd my breathing went AWOL. 3rd-5th I eased off to a pace somewhere between Hausken's jog and the others' interval pace. Finished comfortably.
1st was OK but tired. 2nd my breathing went AWOL. 3rd-5th I eased off to a pace somewhere between Hausken's jog and the others' interval pace. Finished comfortably.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
5 PM
Running 47:40 [3] 8.11 km (5:52 / km) +143m 5:24 / km
jog down to the track, drills, jog home. 200 reps that the others were doing looked like a good session, but for another day.
Monday Apr 4, 2016 #
4 PM
Strength and Conditioning 50:00 [1]
Running 20:00 [1] 3.8 km (5:16 / km)
Sunday Apr 3, 2016 #
12 PM
Running warm up/down 11:09 1.51 km (7:22 / km) +24m 6:50 / km
ahr:146 max:170
Orienteering 1:37:01 12.28 km (7:54 / km) +380m 6:50 / km
ahr:155 max:168
Someone seems to be playing an extended April Fool's joke on me. Thanks to 5 girls around me not starting, I was last start in a tough long distance for the 2nd time in 8 days. Saila Kinni (6mins ahead) was the only girl starting within 15mins of me. And she had the cheek to have a good race ;) So it was another lonely day out on a long course for me!!
A tough course with 3 long legs and some gnarly route choices. Could have tossed a coin at each control and selected more right route choices that way than I did today though. Highlight was getting massively stuck at the top of a HUGE cliff on the way to 4. I didn't have the best route up til then, but I think it would have 'only' been about 2mins longer if I'd found the gap that was meant to be there...infact, I did find the gap, but it looked damn well like a cliff from the top! Eventually I found a crack/chimney to work my way down without killing myself though.
The same cliff lost me 2mins on the way to #6 - because I thought hell no was there any way I was attempting it a 2nd time, and went for the long rough around route....turns out that gap I missed going down the rock face was actually passable (kind of, from reports) going the other way. Ah well.
I could go on... but the summary is that I obviously skipped training the day we did 'How to Avoid Cliffs 101'. Not my finest hour (and 37mins).
Was literally just my car load (and Jo + Fredrik...waiting for my gps unit, not me ;) left when I finally got to the half-packed-up finish. Such is life.
I did get free cake from the packed-up food people though. So really, I was the winner on the day :)
A tough course with 3 long legs and some gnarly route choices. Could have tossed a coin at each control and selected more right route choices that way than I did today though. Highlight was getting massively stuck at the top of a HUGE cliff on the way to 4. I didn't have the best route up til then, but I think it would have 'only' been about 2mins longer if I'd found the gap that was meant to be there...infact, I did find the gap, but it looked damn well like a cliff from the top! Eventually I found a crack/chimney to work my way down without killing myself though.
The same cliff lost me 2mins on the way to #6 - because I thought hell no was there any way I was attempting it a 2nd time, and went for the long rough around route....turns out that gap I missed going down the rock face was actually passable (kind of, from reports) going the other way. Ah well.
I could go on... but the summary is that I obviously skipped training the day we did 'How to Avoid Cliffs 101'. Not my finest hour (and 37mins).
Was literally just my car load (and Jo + Fredrik...waiting for my gps unit, not me ;) left when I finally got to the half-packed-up finish. Such is life.
I did get free cake from the packed-up food people though. So really, I was the winner on the day :)
Saturday Apr 2, 2016 #
Event: Strömstadmedeln
3 PM
Running warm up/down 13:47 2.34 km (5:53 / km) +8m 5:47 / km
ahr:140 max:155
WU
Orienteering 38:56 5.29 km (7:22 / km) +248m 5:58 / km
ahr:163 max:173
A pretty rough and scrappy middle distance. Two big time losses - losing my head toward the circle at #2 and checking out some bonus controls, and just a the most ugly route to #5. I knew it was bad at the time, but hey, better to try these things out 5 months before WOC than at WOC :)
Caught by Maria M at #5 and we to-and-fro-ed for the rest of the course. Took some different routes, but kept coming together at the controls.
Not happy, not unhappy with the race. Legs are a bit smashed in terrain still which was expected really, but I'm more worried about my shoulder. it was a real handicap when it came to climbing and descending the many cliffs, especially in the wet slippery conditions.
Tracking: https://events.loggator.com/rolNiywyzmkVAgZK
Caught by Maria M at #5 and we to-and-fro-ed for the rest of the course. Took some different routes, but kept coming together at the controls.
Not happy, not unhappy with the race. Legs are a bit smashed in terrain still which was expected really, but I'm more worried about my shoulder. it was a real handicap when it came to climbing and descending the many cliffs, especially in the wet slippery conditions.
Tracking: https://events.loggator.com/rolNiywyzmkVAgZK
Running warm up/down 8:08 1.43 km (5:42 / km) +3m 5:39 / km
ahr:134 max:138
WD
Friday Apr 1, 2016 #
6 PM
Running 45:12 7.47 km (6:03 / km) +150m 5:30 / km
ahr:138 max:158
Eklimoen loop with some drills at the far end.