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Training Log Archive: Lizzie

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Running21 17:43:51 113.22 182.21 2356
  Orienteering9 9:08:57 38.65(14:12) 62.2(8:50) 922
  Football5 4:12:58 14.03(18:02) 22.57(11:12) 2
  Biking3 2:56:12 22.94 36.92 539
  Strength and Conditioning4 2:55:00
  Total39 36:56:58 188.84 303.9 3819
  [1-5]39 36:27:15
averages - sleep:7.7

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Friday Jun 30, 2017 #

12 PM

Running warm up/down 18:00 [2] 3.6 km (5:00 / km)

Orienteering race 11:32 [4] 2.8 km (4:07 / km)

Running warm up/down 10:00 [1]

Thursday Jun 29, 2017 #

5 PM

Running 28:00 [2] 5.5 km (5:05 / km)

Jog along the river with nick and immy. Tempted to join in some beach volleyball...maybe next week :)

Wednesday Jun 28, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km)

Sprint training on the other side of the river

Tuesday Jun 27, 2017 #

12 PM

Orienteering 35:00 [2] 4.5 km (7:47 / km)

Greens, washed down with a glass full of marsh water.

Orienteering 25:00 [1] 2.5 km (10:00 / km)

Bonus salad, mainly to escaoe the flies while waiting for the team van to return and collect us :)

Monday Jun 26, 2017 #

10 AM

Orienteering 1:04:00 [2] 6.5 km (9:51 / km)
slept:8.0

Mmmmm solid serving of 5+ a day today. All greens.
C • Greens 2

Sunday Jun 25, 2017 #

6 PM

Running 30:00 [3] 6.0 km (5:00 / km)
slept:7.0

After arriving in Tartu. We're living right next to a brewery and bmx track...maybe not two good things to mix come banquet night.

Saturday Jun 24, 2017 #

9 AM

Running 1:09:34 intensity: (16 @0) + (7:37 @1) + (24:19 @2) + (18:57 @3) + (18:25 @4) 12.23 km (5:41 / km) +200m 5:15 / km
ahr:149 max:172 slept:8.5

Downtown to run mattheu's sprint trainung from tge other week. Really enjoyed it and timed it just right so although i had some extra obstacles with the tons of rock and food market set ups, i didn't have any crowds to deal with
7 PM

Running 19:50 [2] 3.8 km (5:13 / km)

Short jog from kine's parents' in oslo

Strength and Conditioning 15:00 [1]

Friday Jun 23, 2017 #

6 PM

Running 1:02:02 intensity: (19 @0) + (9:45 @1) + (40:46 @2) + (11:12 @3) 10.76 km (5:46 / km) +180m 5:19 / km
ahr:140 max:157 slept:7.0

Høiåsmarka run. Felt shite all day and strugged through work. This was one of those beautifully mentally releasing runs, felt so good (but a bit wet) after.

Thursday Jun 22, 2017 #

3 PM

Running 27:08 intensity: (29 @0) + (15:41 @1) + (10:58 @2) 4.24 km (6:24 / km) +90m 5:47 / km
ahr:132 max:146 slept:8.5

Cruise round the trolls of omtjern with Jo
8 PM

Football 43:38 intensity: (29 @0) + (2:48 @1) + (12:25 @2) + (20:36 @3) + (7:20 @4) 4.47 km (9:46 / km)
ahr:150 max:169

7 aside. No idea who we played tbh but they had a good, slightly older, girl who was fun to mark. She'd have been a nightmare to cover a couple of years ago i think, but had lost a fair bit of fitness. Still skilful and fast off the mark though. Was good fun.
Funniest moment of the match was when the ref insisted on joining my teammates in giving me a high 5 after i scored a goal! (same crazy ref as last game but less made up rules tonight)

Football 10:00 [3] 1.1 km (9:05 / km)

Subbed off but got called back on like 10s later when Mari pulled something. No time for setting my watch

Wednesday Jun 21, 2017 #

2 PM

Biking 45:00 [1]
slept:9.0

Ugh. Resigned myself to the fact i have a post-jukola, pre-woc cold. Just a head cold and just annoying. Nothing major. Beautiful weather though, shame to feel shite and not run in it!

Tuesday Jun 20, 2017 #

6 PM

Orienteering 1:04:03 intensity: (31 @0) + (7:56 @1) + (13:49 @2) + (23:34 @3) + (18:13 @4) 6.44 km (9:57 / km) +249m 8:20 / km
ahr:151 max:167 slept:7.5

Bakke onsdagsnatt style. Started with Erland and Niels Christian. Everyone going easy today and was almost always someone in sight. Main goal of the day; getting down the final slope with ankles intact. Accomplished.
C • good luck 2

Monday Jun 19, 2017 #

5 PM

Strength and Conditioning 1:00:00 [1]
slept:6.0

Plank level 7: retaining form while sneezing and eith running nose.

Sunday Jun 18, 2017 #

2 PM

Running 1:00:45 intensity: (7 @0) + (19:18 @1) + (40:31 @2) + (49 @3) 10.5 km (5:47 / km) +114m 5:29 / km
ahr:136 max:149 slept:7.5

Jogging with hollie after dropping the boys at the airport. Trying very hard to find the forest but failing for the first 30mins

Saturday Jun 17, 2017 #

7 AM

Running 20:02 [1] 3.08 km (6:30 / km) +6m 6:26 / km
slept:8.0

4 PM

Orienteering 58:00 [4] 8.0 km (7:15 / km)

Friday Jun 16, 2017 #

11 AM

Orienteering 1:01:56 intensity: (2:50 @0) + (17:31 @1) + (27:46 @2) + (13:49 @3) 5.93 km (10:27 / km) +206m 8:54 / km
ahr:138 max:159 slept:8.0

6 PM

Running 23:00 [1] 3.9 km (5:54 / km)

Thursday Jun 15, 2017 #

Note
slept:9.0

Travel day

Wednesday Jun 14, 2017 #

5 PM

Running 57:31 intensity: (40 @0) + (9:55 @1) + (36:28 @2) + (10:28 @3) 9.45 km (6:05 / km) +208m 5:29 / km
ahr:139 max:155 slept:6.0

Felt like a giant sloth turd.
But got into it ok after a 10 min walk/jog to start. Legs are toast from the weekend still. 2 days to remedy thay.
C • I came here for the trainin... 6
7 PM

Football 45:00 [2] 4.0 km (11:15 / km)

Shooting training tonight. Never my forte.

Tuesday Jun 13, 2017 #

6 PM

Running 1:08:34 intensity: (2:57 @0) + (10:18 @1) + (23:17 @2) + (22:03 @3) + (9:59 @4) 11.28 km (6:05 / km) +266m 5:26 / km
ahr:145 max:169 slept:9.5

Intervals at Rødsparken. Tough going today, 2 day DOMs from Sunday hit me hard. Plus mowing the lawn straight before hand may not have been the smartest... Butwhen i struggled on the 4 min reps, i just thought of a sloth pooing...i'm not sure the laughing helped my interval pace, but it did momentarily distract me from my leaden legs.

Monday Jun 12, 2017 #

12 PM

Strength and Conditioning 30:00 [1]
slept:8.0

Today I read an article on sloths. Did you know that they only poop once a week, thanks to their super slow metabolism? To do so they have to go down to the ground and be completely vulnerable to attack from predators. Which would be a mighty unfortunate way to meet one's end. Plus they lose like 1/3rd of their body weight each time - it's kind of like giving birth every week, poor things! At least I guess they'd be (comparatively) fast, post poo? Race weight?

So yes, strength training was painful. But not as painful as a sloth pooing.
C • Simply the best thing I hav... 7
4 PM

Football 45:00 [1] 3.0 km (15:00 / km)

Not so much running tonight. But boy my legs were tired with what sprinting they did do!

Sunday Jun 11, 2017 #

11 AM

Running 2:07:28 intensity: (1:15 @0) + (2:28 @1) + (50:33 @2) + (50:51 @3) + (19:19 @4) + (3:02 @5) 20.3 km (6:17 / km) +278m 5:53 / km
ahr:150 max:180 slept:10.5

Long run in Ertemarka with Fredrik. Got rained on an unexpectedly large amount. Was really nice though, had far more fun than the people we saw biking, roller skiing and dog walking seemed to be having. (3 seperate groups, not all together, though that would be interesting to see). Took a heavy fall when i took on a slick as wooden bridge too fast. I managed to nail myself and then spin a full 360 on my arse. Got a grip of the hand rail on the way down tho, so at least stayed on the bridge, not in the stream. More bruises for Vendula to work around (or not) later this week...

Saturday Jun 10, 2017 #

9 AM

Orienteering 1:42:25 intensity: (49 @0) + (5:39 @1) + (21:45 @2) + (31:08 @3) + (43:04 @4) 12.14 km (8:26 / km) +198m 7:48 / km
ahr:154 max:169 slept:5.0

Jukola relay training. Felt seedy warming up, but reslly good once going. Just had a bit of trouble finding one or two of the tapes ;)





Friday Jun 9, 2017 #

Note
slept:7.5 (rest day)

Thursday Jun 8, 2017 #

8 AM

Orienteering 1:17:37 intensity: (35 @0) + (15:26 @1) + (57:08 @2) + (4:28 @3) 7.71 km (10:04 / km) +116m 9:22 / km
ahr:139 max:150 slept:6.0

TTT on the newly un-embargoed area bordering NM terrain. Was pretty tough going, and felt like I was moving at a snail's pace. But I ended up at the controls, and I guess that was the main point ;)
8 PM

Football 49:20 intensity: (1:37 @0) + (5:46 @1) + (15:37 @2) + (21:50 @3) + (4:30 @4) 5.01 km (9:51 / km) +2m 9:50 / km
ahr:146 max:167

7 aside match. Had a crazy referee who we swear was making up rules as he went. And he did not take kindly to being questioned by anyone - as in screaming in the player's face if they dared say anything. Apparently we had him before and put a complaint it, but nothing has been done.
In any case, it luckily proved more funny than a real issue this time around, but I don't see how he has his refereeing license still (or got it in the first place)!
Won 6-3.

Wednesday Jun 7, 2017 #

3 PM

Running 1:41:54 intensity: (39 @0) + (13:40 @1) + (1:08:46 @2) + (18:49 @3) 17.33 km (5:53 / km) +351m 5:20 / km
ahr:141 max:156

Solo long run, anticlockwise around the usual loop. Managed to time it perfectly so the rain stopped 2mins before I left the house. Went smoothly and felt fine. Only occurance of note was where the forestry people have stacked up timber right next to a bunch of bee hives...cue angry bees chasing me when I ran past! No stings, but they kept chasing for a hundred m or so!
7 PM

Football 1:00:00 [1] 5.0 km (12:00 / km)

Training.

Tuesday Jun 6, 2017 #

4 PM

Strength and Conditioning 1:10:00 [1]

6 PM

Running 51:33 intensity: (27 @0) + (5:59 @1) + (32:56 @2) + (12:11 @3) 9.28 km (5:33 / km) +164m 5:06 / km
ahr:142 max:156

After strength run with Fredrik. I got carried away telling him about the wonders of mt Kapakapanui.
Not even kidding.
C • How 3

Monday Jun 5, 2017 #

11 AM

Running 14:24 intensity: (15 @0) + (2:39 @1) + (9:31 @2) + (1:59 @3) 2.6 km (5:33 / km) +65m 4:56 / km
ahr:140 max:160

Orienteering 49:24 intensity: (27 @0) + (1:03 @1) + (6:20 @2) + (20:28 @3) + (21:06 @4) 5.69 km (8:41 / km) +154m 7:39 / km
ahr:156 max:170

After the last couple of days i was really looking forward to the middle distance today, and felt keen and strong(ish). What ensued was a navigational performance so bad that all i can really do is laugh at it. I just did not understand the map, and had some pretty major disagreements with my compass, which i swear pointed a different direction every time i glanced down!
As it turns out, I definitely wasn't the only one to lose touch with the map, and the gps tracking makes pretty funny viewing! http://www.tulospalvelu.fi/gps/20170605mellomD/




Running 14:35 intensity: (4:51 @1) + (9:44 @2) 2.6 km (5:36 / km) +67m 4:58 / km
ahr:137 max:146

6 PM

Biking 1:04:20 intensity: (43 @0) + (8:04 @1) + (30:13 @2) + (25:20 @3) 20.05 km (3:13 / km) +278m 3:00 / km
ahr:143 max:159

Really nice evening in halden, so metaphorically and physically dumped my baggage and went for a spin round høiåsmarka

Sunday Jun 4, 2017 #

9 AM

Running 18:36 intensity: (12 @0) + (1:36 @1) + (12:28 @2) + (4:20 @3) 3.34 km (5:34 / km) +10m 5:29 / km
ahr:142 max:158

Running 17:41 intensity: (5:25 @1) + (5:19 @2) + (3:44 @3) + (3:13 @4) 3.0 km (5:54 / km) +30m 5:37 / km
ahr:143 max:165

Saturday Jun 3, 2017 #

10 AM

Running 32:51 intensity: (6 @0) + (1:40 @1) + (13:59 @2) + (9:36 @3) + (7:30 @4) 6.4 km (5:08 / km) +43m 4:58 / km
ahr:149 max:170

Running 35:36 intensity: (5:14 @0) + (12:10 @1) + (18:08 @2) + (4 @3) 6.79 km (5:15 / km) +43m 5:05 / km
ahr:130 max:148

Friday Jun 2, 2017 #

12 PM

Running 52:59 intensity: (35 @0) + (10:47 @1) + (36:08 @2) + (5:29 @3) 8.57 km (6:11 / km) +148m 5:41 / km
ahr:138 max:157

Jog and drills. New shoes, felt like a sticky stick insect in them :D

Thursday Jun 1, 2017 #

12 PM

Biking 1:06:52 intensity: (6:59 @0) + (32:12 @1) + (26:04 @2) + (1:37 @3) 16.87 km (3:58 / km) +262m 3:41 / km
ahr:130 max:150

Cruise around høiåsmarka. Apparently there was a bush fire a couple of weeks ago, didn't know until i rode past today. Still smells fresh. (who'd have thought, norwegian spring aye!)
6 PM

Running 39:46 intensity: (49 @0) + (18:52 @1) + (17:04 @2) + (3:01 @3) 6.03 km (6:36 / km) +86m 6:09 / km
ahr:133 max:153

Stengås loop from høiås. 2 years and this was the first time i've run this loop. Fredrik and Jo didn't believe me...
Saw an overturned cabin, but no stopping to explore it or try push it back up. I miss the o-gang :(

Running 17:02 intensity: (23 @0) + (1:01 @1) + (3:12 @2) + (10:26 @3) + (2:00 @4) 2.62 km (6:31 / km) +7m 6:25 / km
ahr:151 max:164

Microsprints at høiås. Ran without a compass for extra fun. Took 4 controls to realise the little dots in the circle were the control location, not little knolls! Haha, idiot.
Felt terrible on the last 1.25 sprints. Even when i slowed down.

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