Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 30 days ending Nov 30, 2016:

activity

time

miles

Running

15:13:24

88.15

(10:22)

141.86

(6:26)

2445

Orienteering

10:33:09

37.98

(16:40)

61.13

(10:21)

953

Strength and Conditioning

4:50:00

Football

4:25:00

Biking

35:00

Total

35:36:33

126.13

202.99

3398

[1-5]

35:29:40

averages - sleep:6.8

2:57

0:00

» now

Wednesday Nov 30, 2016 #

6 PM

Orienteering 1:16:30 5.9 km (12:58 / km) +118m 11:47 / km
ahr:148 max:162

Onsdagsnatt on Prestebakke (the old one). Much more pleasant than last year, no torrential rain and I didn't need to use my 6th sense to prevent me running off the map this time round.
Felt pretty good, so took in a couple of bonus controls from expected, but traded these off by not doing the not-so-nice last couple of controls in the green and stripes.

Tuesday Nov 29, 2016 #

6 PM

Running 16:52 2.92 km (5:46 / km) +24m 5:33 / km
ahr:149 max:163

Jog down and a few drills.

Running 39:26 7.57 km (5:13 / km) +91m 4:55 / km
ahr:162 max:173

Club intervals down in Rodsparken. 8 x 4min. Wasn't sure on pacing, so decided to tuck in behind Eva on the first ones. Realised after 2 that this was perhaps a bad idea as she's in form! Dropped off and severely struggled in the last 3.

Running 14:19 2.41 km (5:56 / km) +62m 5:15 / km
ahr:145 max:154

The weekly stumble-waddle back up the hill from ints.

Monday Nov 28, 2016 #

4 PM

Running 11:34 [3] 1.89 km (6:06 / km) +30m 5:39 / km

to strength, was late so I set out at a decent clip. Then realised after 2 mins that (a) my body wasn't ready to run that fast. (b) my lungs did not appreciate the inside-warm-car to minus-outside-temp change. (c) A buff is much better for running than a beanie (when you have a ponytail).
All valuable lessons.

Strength and Conditioning 1:00:00 [3]

6 PM

Running 10:31 [3] 1.91 km (5:30 / km)

Sunday Nov 27, 2016 #

9 AM

Running 2:57:51 24.11 km (7:23 / km) +402m 6:49 / km
ahr:148 max:163

skolleborgturen - the end of year club long run. 24 km on and off small trails (and the occasional trail). Mint day for it, clear skies, not too cold, good company. Went a much more social and comfortable pace than last year, stopped for a couple of photo ops, and cruised up the final hill to Hoias. Nice.

Saturday Nov 26, 2016 #

9 AM

Running 17:34 2.99 km (5:52 / km) +109m 4:58 / km
ahr:140 max:154

To training, Vegard warm up pace

Orienteering 48:27 5.07 km (9:33 / km) +99m 8:42 / km
ahr:160 max:167

Club O-ints before Kick-off 2017 meetings. Was feeling good and solid, keeping up with the Junior Boys, Hakon and Mats (assume they were taking it easier).

Running 12:39 2.16 km (5:52 / km) +26m 5:32 / km
ahr:132 max:142

Home from training. Lizzie warm down pace

Friday Nov 25, 2016 #

6 PM

Running 35:42 5.67 km (6:18 / km) +108m 5:45 / km
ahr:139 max:162

Lysløypa with some hill strides in the pouring rain thrown in.

Strength and Conditioning 15:00 [1]

Core + Balance

Thursday Nov 24, 2016 #

9 AM

Orienteering 1:17:16 6.85 km (11:17 / km) +91m 10:35 / km
ahr:140 max:155

TTT. focusing on focusing. Which worked alright. I overtook Magne on a control... But i don't think i'm meant to mention it ;)

6 PM

Running 40:16 5.89 km (6:50 / km) +110m 6:15 / km
ahr:136 max:149

Høiås jogs.

Strength and Conditioning 15:00 [1]

Glutes + Hammies

Wednesday Nov 23, 2016 #

Note
slept:6.0

6 PM

Orienteering 1:26:27 [3] 8.73 km (9:54 / km) +178m 8:59 / km

Onsdagsnatt #4 for the season. Was really quite pleased with myself tonight. Had a little group going with hollie, anders and one other shadow in the dark and we kept a steady pace and nav going the whole way. So all g. Let's just ignore the fact i missed no. 1 by a bit ;)

Tuesday Nov 22, 2016 #

5 PM

Running 28:05 [3] 4.34 km (6:28 / km) +111m 5:44 / km
slept:7.5

Home to festning and wu hill sprints there

Running 35:37 [3] 6.22 km (5:44 / km) +336m 4:31 / km

5x4.30 hills. Tried desperately to hang on to eva and hollie on the last one, but they just seemed to have a higher gear tonight

Running 20:16 [3] 2.94 km (6:54 / km) +79m 6:05 / km

Home again

Monday Nov 21, 2016 #

4 PM

Running 12:18 [3] 1.92 km (6:23 / km) +33m 5:53 / km

Strength and Conditioning 1:00:00 [3]

6 PM

Running 11:36 [3] 1.93 km (6:01 / km)

Sunday Nov 20, 2016 #

10 AM

Running 1:54:58 [3] 14.74 km (7:48 / km) +328m 7:01 / km

Struggletown today. Really feeling the effects of a very late night on friday, and 3 trainings in 36 hours. Body was OK, but mentally the anxiety started to come in.
Let the others leave me behind and not keep waiting for me, which really helped as i didn't feel any pressure to keep up or not delay them. Met up at Hoias anyway, and cruised the downhill half with Jo.

Saturday Nov 19, 2016 #

10 AM

Orienteering 1:00:00 [3] 8.41 km (7:08 / km) +107m 6:42 / km

Orienteering Intervals at Ingedal. Had Eva following, which was great. Wish I had a little Eva on my shoulder all of the time to remind me what I should be concentrating on ;)
Will have to be disciplined and work on reminding myself though, cos I don't think technology is there just yet (or radios aren't allowed in orienteering)

5 PM

Football 1:00:00 [3]

Indoor training. Intense.
3 min 5-aside games with the losing team subbing out after each match. Which was fine for the first half hour, as we never won more than one game in a row, so it went 3min on, 3min rest, or 6min on, 3min rest.
...but then we just clicked, and went undefeated til the end of training, some 12 games in a row... got 3min rest somewhere in there when I talked my way into playing keeper ;)

Friday Nov 18, 2016 #

4 PM

Running 1:04:50 [3] 9.71 km (6:41 / km) +180m 6:07 / km

Hoiasmarka run. Took some new exciting tracks in the Venas area. Mid run I figured that alone in the dark and rain and without a map is maybe not such a smart way to explore new singletracks. Oops. Got lost for a bit, but followed tracks til I found my way out. I was constrained by known tracks anyhow so was always going to find myself eventually :)
Very fun and very muddy.

Wednesday Nov 16, 2016 #

6 PM

Orienteering 1:08:24 [3] 4.92 km (13:54 / km) +110m 12:31 / km

Onsdagsnatt at Haugland. This time I absolutely nailed 1.95 of the first 2 controls...shame about the last 0.05 ;) Again, everyone around me seemed to have the other split. But Fredrik and mark were still just ahead at #3 and #4, so I was keen to regroup and have company at from #5. Was pretty excited about actually making it in time to restart with the boys :D (maybe a first)
But...when I got to #5 the forest around me was all dark?! I waited, and Alex showed up. And we waited a bit more, but it was cold and wet and noone else was coming, so off we set. Then Alex cut short and I was once again all alone in the dark.
Motivation flagged a bit, and I assumed i was behind the masses. Picked it up toward the end and, aside from #8, was navigating pretty spot on (for me, in the dark).

Then, looking at the GPS after, it turns out I missed the regroup at #5 by about 20s. And even more funny, it turns out i was actually ahead of the other girls. Night O is strange eh. So mental.

Tuesday Nov 15, 2016 #

6 PM

Running 15:55 [3] 2.81 km (5:40 / km) +7m 5:35 / km

Running 47:32 [3] 9.67 km (4:55 / km)

Fairly brutal intervals on the track. Getting icey as the session went on too.

2 x 1400m, 2 x 1200m, 2x 1000, 2x800. 1.5min breaks. Type 2 fun for sure. Fredrik called type 3, but nah. they were meant to be alternating between sub and on-threshold, so not life threatening. Not at my pace anyway! ;)

C • ...and there I was being ch... 2

Running 15:36 [3] 2.33 km (6:42 / km) +71m 5:49 / km

Struggle town up the hill to get home

Monday Nov 14, 2016 #

7 PM

Running 18:57 [3] 2.0 km (9:29 / km)

Pre Strength jog in the rain

Strength and Conditioning 1:00:00 [2]

Late night HSK session with the super mums.

Saturday Nov 12, 2016 #

Strength and Conditioning 20:00 [2]

Note

In Oslo for the weekend. No training per say but for some squeezed in strength and hiking in the snow on Sunday. Wanted to run up the ski jump, but apparently my ticket restrained me to taking the lift. No where near as fun ;)

Thursday Nov 10, 2016 #

6 PM

Running 50:00 [3] 8.0 km (6:15 / km)

Hoias Run with Eva. Down to Venas and back along the smaller trails.

Wednesday Nov 9, 2016 #

6 PM

Orienteering 1:17:06 [3] 7.18 km (10:44 / km) +52m 10:21 / km

Onsdagsnatt Lindtjern with a very small group. Hollie and I were neck and neck til 3, but then I managed to get a different #4 from everyone but Fredrik (who was way ahead). I had my direction off and lost time looking for the snow covered stone. From then on I was alone in the dark forest and got in a bit of a boo, cos looking for vague AF features without tapes, alone in the dark isn't the best fun, and the snow was making things slow(er) going.

Got more into it toward the end, but yeah. Tonight was definitely type 2 fun: fun in hindsight, but not so much at the time.

Really struggled to get my tights off after, as they'd frozen around my ankles!

C • frozen tights 2

Tuesday Nov 8, 2016 #

5 PM

Running warm up/down 25:43 [2] 4.0 km (6:26 / km) +59m 5:59 / km

Running 41:27 [3] 8.09 km (5:07 / km) +217m 4:31 / km

7 x 5min intervals in Rodsparken. Steady pace and nice and social with a big group there. Didn't have enough layers on my bum, it got cold.

Running warm up/down 15:50 [2] 2.42 km (6:32 / km) +63m 5:47 / km

Monday Nov 7, 2016 #

5 PM

Running 18:00 [1] 3.2 km (5:37 / km)

to/from strength

Strength and Conditioning 1:00:00 [3]

Home just in time for 60 minutes of quality pain!

Sunday Nov 6, 2016 #

Football 50:00 [4]

Not quite sure how to log this. KM 5er tournament: 5-a-side games 18mins long. 3 group matches, then semi and final. And we had full subs, so played about half of each match.
...so that makes it 10x4.5-5min intervals, spread over 5 hours?
Good fun, and we made it through to the final to meet Sarpsborg 08, before unsurprisingly but respectably losing to them.

I felt very old today. The tournament was actually for 17-19 year olds, but with each team allowed 1 over-age player per game (i.e. me). I swear I was twice as sore as the others by the end of the day...older body and all.

Saturday Nov 5, 2016 #

9 AM

Orienteering 54:00 [3] 5.0 km (10:48 / km)

Day Cup #1 in splendid weather. Snowing and a nice icy wind :) Tough terrain out the far side of Hoias and felt like I was going at a snail pace. Having said that, I still managed some stunners of mistakes. Both biggies were needless (as all mistakes are) and were simply due to losing focus and confidence as I entered the circles.
On the up side. I'm back in terrain, my body held up (though very tired and achey!) and I still enjoyed it as much as the weather allowed.

Orienteering warm up/down 8:00 [2] 1.6 km (5:00 / km)

Thursday Nov 3, 2016 #

7 PM

Football 1:20:00 [3]

Lots of running today which was good as it prevented freeeezing. Was reminded how hard it gets to control the ball on when the artificial turf gets dewy and slippery

Wednesday Nov 2, 2016 #

12 PM

Biking 35:00 [1]

6 PM

Orienteering 1:16:59 [3] 7.46 km (10:19 / km) +198m 9:06 / km

Onsdagsnatt debut for the season!
Didn't run off the map. Didn't fall in any bodies of water. Didn't end up in hospital.
What a winner! :D

Good fun, cut just enough corners to finish ahead of the pack of boys. And all but bang on 10min/kms (once you take out the pauses at start/finish of sections) which is the norm for my night-o I've found.

Tuesday Nov 1, 2016 #

7 PM

Football 1:15:00 [3]

2 deg and rain :D One of those days that you hope the coach explains things clearly first time round, so you don't have to stand still too long to listen!

A few of the men's 1st team joined us again, which lifts the tempo of things considerably.

« Earlier | Later »