Training Log Archive: LizzieIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
5 PM
Strength and Conditioning 1:00:00 [1]
I keep trying to be late and miss a bit of the warmup. But the training keeps starting later, so I still arrive during the first song :/
Sunday Apr 29, 2018 #
Note
Politely declined the other girls' offer of a morning run.
Saturday Apr 28, 2018 #
5 PM
Orienteering race 1:10:00 [4] 10.0 km (7:00 / km) +135m 6:33 / km
Tio leg 5.
Running 15:00 [2] 2.5 km (6:00 / km)
didn't want to warm up anymore really as 9km of racing was going to be more than enough for my body right now!
Friday Apr 27, 2018 #
10 AM
Orienteering 1:10:00 [2] 7.5 km (9:20 / km) +115m 8:40 / km
More cliffs and rocks. This time butterflies centred on one of the maze like hills. Mapped with new ISOM, which was equally confusing in some areas, like #2, where the control was at the bottom of a small looking cliff on my map. It turned out to be a 15m death drop. Inched my way down between the cliffs to the control :/
Thursday Apr 26, 2018 #
4 PM
Orienteering 55:00 [3] 6.2 km (8:52 / km)
On an area called Paradiset. Stretching it a bit, but it was nice. Some fun confusing rocky and cliffy areas, with compass bending flat bits in between
Tuesday Apr 24, 2018 #
5 PM
Running 33:00 [2] 5.6 km (5:54 / km) +115m 5:21 / km
Monday Apr 23, 2018 #
5 PM
Strength and Conditioning 50:00 [1]
Sunday Apr 22, 2018 #
1 PM
Orienteering race 40:10 [3] 5.3 km (7:35 / km) +75m 7:05 / km
Running warm up/down 26:00 [2] 4.5 km (5:47 / km) +70m 5:22 / km
Saturday Apr 21, 2018 #
4 PM
Football 1:30:00 [3] 9.5 km (9:28 / km)
Against Sarpsborg 08. Fortunately they have their 2nd div league opener tomorrow, so we met their 2nd XI for today's cup match. Nicely balanced match and very satisfying to earn a 1-1 draw. We were definitely the happier team with the result haha. Especially given we were only 11 and without our regular keeper :)
Unfortunately for us, our best 4 chances of the 1st half fell to my feet - two snap shots from half-cleared corners, that both went over the bar. A left footer that the keeper put around the post for a corner, and a right footer that hit the woodwork. Oops.
Unfortunately for us, our best 4 chances of the 1st half fell to my feet - two snap shots from half-cleared corners, that both went over the bar. A left footer that the keeper put around the post for a corner, and a right footer that hit the woodwork. Oops.
Football warm up/down 12:00 [2] 1.2 km (10:00 / km)
Had to wait for the match before hand to finish before we could warm up. Then they turned the sprinklers on (on the artificial turf??), so we kept having to move our warm up around the pitch to avoid being sprayed by water.
I mean, it's getting warmer, but it's not THAT warm yet!
I mean, it's getting warmer, but it's not THAT warm yet!
Friday Apr 20, 2018 #
4 PM
Running 1:02:30 [3] 10.9 km (5:44 / km) +212m 5:14 / km
Out in høiåsmarka for the first time in a couple of weeks. Nice day out in t-shirt and shorts even if the paths are muddy as at the moment.
Took the normal long run route, turns out there's more new logging...Was wondering at the enthusiasm of the loggers during winter, but then I realised I actually hadn't been walking or running out that way in 6+ months...so perhaps it wasn't so new. In any case, the track is a bit of a mess in parts.
Came back past Eklimoen, and was wondering why the sheepies weren't out in the sun? But just then Mr and Mrs farmer came out of the barn carrying 3 new lambies. aaaawwwww.
But being the committed athlete I am, I 100% did not stop to admire and cooo. No way. ;)
Took the normal long run route, turns out there's more new logging...Was wondering at the enthusiasm of the loggers during winter, but then I realised I actually hadn't been walking or running out that way in 6+ months...so perhaps it wasn't so new. In any case, the track is a bit of a mess in parts.
Came back past Eklimoen, and was wondering why the sheepies weren't out in the sun? But just then Mr and Mrs farmer came out of the barn carrying 3 new lambies. aaaawwwww.
But being the committed athlete I am, I 100% did not stop to admire and cooo. No way. ;)
Thursday Apr 19, 2018 #
5 PM
Football 1:00:00 [2] 5.0 km (12:00 / km)
Less running, more skills today.
Wednesday Apr 18, 2018 #
Note
left for work 6am, got home >8pm
C • Ew:( 3
Tuesday Apr 17, 2018 #
6 PM
Orienteering 49:06 [3] 6.0 km (8:11 / km) +190m 7:04 / km
Tio Test,
Felt pretty good in teh terrain but pushed the oxygen debt too far and had a technical blow out on #6 (preceded by a minor one on #5, obviously ignored the warning sign!). Other than that, felt good, found flags.
Felt pretty good in teh terrain but pushed the oxygen debt too far and had a technical blow out on #6 (preceded by a minor one on #5, obviously ignored the warning sign!). Other than that, felt good, found flags.
Running warm up/down 11:00 [1] 1.8 km (6:07 / km)
Monday Apr 16, 2018 #
5 PM
Strength and Conditioning 1:00:00 [1]
Running 10:30 [1] 2.0 km (5:15 / km)
Sunday Apr 15, 2018 #
1 PM
Football 1:30:00 [3] 11.0 km (8:11 / km)
First full match back. And far out the girls did not take it easy on me. Despite me and Mari pleading for the team to slow things down and take it a bit more relaxed, our defense and strikers had other ideas and ran us ragged in midfield!
Still, we had a good win. So it worked, I guess ;)
Still, we had a good win. So it worked, I guess ;)
Football warm up/down 20:00 [2] 2.0 km (10:00 / km)
Saturday Apr 14, 2018 #
10 AM
Running 29:00 [2] 3.9 km (7:26 / km) +60m 6:54 / km
Checking controls for Norwegian Spring
Orienteering 51:00 [3] 5.2 km (9:48 / km) +210m 8:10 / km
Slow slog around the D21 course, seemed to get very easily off direction on this map. A lot of bumbling around. Ripped a big hole in my tights too :(
4 PM
Orienteering 20:00 [1] 2.0 km (10:00 / km)
Control collection
Thursday Apr 12, 2018 #
6 PM
Missioning 1:00:00 [1] 4.0 km (15:00 / km)
putting controls out for Norwegian Spring. +50% this time actually getting the controls in the ground/tying them to things/building little stick tepees to attach them to...and I thought Aussie ground was hard to get controls in!!
The forest is nice and snow free though ;)
The forest is nice and snow free though ;)
Wednesday Apr 11, 2018 #
Note
(rest day)
walked down town for coffee and home again. that was enough
Tuesday Apr 10, 2018 #
5 PM
Running warm up/down 23:30 [2] 4.0 km (5:53 / km)
Orienteering race 14:48 [5] 3.25 km (4:33 / km) +80m 4:03 / km
EM test sprint at Arkeshus Fortress.
Much easier to keep the thoughts at bay than on Saaturday, probably because all effort was going into keeping track on the map and running hard. Course was a mix of long route choices and pretty straight forward short legs - just had to have your head up to connect the map to the terrain.
Really happy with the run - I was physically smashed, but it's nice to be able to get physically smashed by running again :)
Much easier to keep the thoughts at bay than on Saaturday, probably because all effort was going into keeping track on the map and running hard. Course was a mix of long route choices and pretty straight forward short legs - just had to have your head up to connect the map to the terrain.
Really happy with the run - I was physically smashed, but it's nice to be able to get physically smashed by running again :)
Monday Apr 9, 2018 #
5 PM
Running 11:00 [1] 2.0 km (5:30 / km)
Strength and Conditioning 1:00:00 [1]
After last week's two days of not nice pains in the chest, I had a nice lie down during half the planks today ;) Hopefully the next days are better as a result.
Sunday Apr 8, 2018 #
11 AM
Running 1:02:00 [3] 9.4 km (6:36 / km) +245m 5:50 / km
Tara has arrived :) Yay, some antipodean company!
Went for a tourist jog around the fortress. It's a lot harder to give my very rough, generalized and innaccurate history of the place when out of breath from jogging up the hills!
Went for a tourist jog around the fortress. It's a lot harder to give my very rough, generalized and innaccurate history of the place when out of breath from jogging up the hills!
Saturday Apr 7, 2018 #
1 PM
Orienteering 41:06 [4] 5.3 km (7:45 / km) +220m 6:25 / km
Norwegian EOC middle distance trail, my first proper event back.
I feel fit enough to get around a middle distance now, so was ready to try a proper event. Have been looking forward to the satisfaction of finishing a proper course, rather than just training, for a few weeks :)
My aim was just to go as I felt and not worry about other people, results, or compare with what I used to be able to do. Not the easiest! Felt like I had a thousand and one thoughts spinning around my head for the first part of the course. The main worry was that I wouldn't be able to hold back my competitive spirit, or that I'd get stressed when people caught me up. But once Jo caught and passed me, I realised that I wasn't phased by it at all - I had no desire to try race her, or to push any harder than I already was. Once I realised that, I could relax into things and start to enjoy the orienteering.
There were a couple of spots (e.g. when Sigrid breezed by me at the road crossing and up the hill after), that I realized this is when I would have struggled with breathing and chest tightness before. The ingrained reaction was to slow down and walk - but after a dozen steps or so I realised that I was fine, and could still run (/jog, it was a hill and I was stuffed!).
That sort of reaction will take a while to erase, but today was a good first step. The confidence will build with each positive experience. Was so nice to run into the finish feeling unstressed, just a little smashed.
And after all that, my time wasn't too shabby at all ;) I was the tail end of 5 HSK girls within 45s in the results.
I feel fit enough to get around a middle distance now, so was ready to try a proper event. Have been looking forward to the satisfaction of finishing a proper course, rather than just training, for a few weeks :)
My aim was just to go as I felt and not worry about other people, results, or compare with what I used to be able to do. Not the easiest! Felt like I had a thousand and one thoughts spinning around my head for the first part of the course. The main worry was that I wouldn't be able to hold back my competitive spirit, or that I'd get stressed when people caught me up. But once Jo caught and passed me, I realised that I wasn't phased by it at all - I had no desire to try race her, or to push any harder than I already was. Once I realised that, I could relax into things and start to enjoy the orienteering.
There were a couple of spots (e.g. when Sigrid breezed by me at the road crossing and up the hill after), that I realized this is when I would have struggled with breathing and chest tightness before. The ingrained reaction was to slow down and walk - but after a dozen steps or so I realised that I was fine, and could still run (/jog, it was a hill and I was stuffed!).
That sort of reaction will take a while to erase, but today was a good first step. The confidence will build with each positive experience. Was so nice to run into the finish feeling unstressed, just a little smashed.
And after all that, my time wasn't too shabby at all ;) I was the tail end of 5 HSK girls within 45s in the results.
C • Woot 1
Running warm up/down 27:00 [1] 4.75 km (5:41 / km) +20m 5:34 / km
Friday Apr 6, 2018 #
4 PM
Running 40:00 [2] 6.7 km (5:58 / km) +180m 5:16 / km
Sun was out and it was oh so close to double digits, so on with the shorts! Tracks in the forest are still half frozen and tough going. Thought my ovine friends might have been released from their winter captivity. But no. Not yet.
Thursday Apr 5, 2018 #
7 PM
Football 1:00:00 [2] 6.9 km (8:42 / km)
Wednesday Apr 4, 2018 #
Note
Today is my 6 month operation anniversary. Was quite looking forward to the milestone, but the last 2 days have been a reminder of how the recovery is still ongoing.
Still, just need to think back to remember how much things have improved over the months :)
Still, just need to think back to remember how much things have improved over the months :)
5 PM
Running 43:00 [2] 7.0 km (6:09 / km) +180m 5:27 / km
Still getting pains today, so had a good long sleep and stayed home from work. In a better mood, so didn't get so hung up on the pain today. Eventually got out for a jog in the evening. Snow is melting and the streams are filling up fast.
Tuesday Apr 3, 2018 #
Note
(rest day)
Another day another new readjusting (i hope) pain in the upper body. Just not in the mood for it. Today was one of those days I wish I had a resident cardiologist to ask if this particular pain was OK. After getting home from work and sulking on the sofa for a bit, I at least got myself out for a walk/ice skate. picked my mood up a bit.
Monday Apr 2, 2018 #
3 PM
Running 1:01:00 [2] 9.0 km (6:47 / km) +180m 6:10 / km
7 PM
Strength and Conditioning 1:00:00 [1]
Running 10:00 [1] 2.0 km (5:00 / km)
Sunday Apr 1, 2018 #
3 PM
Running warm up/down 43:00 [2] 7.2 km (5:58 / km) +150m 5:25 / km
Down to town and a long slow slog back up home.
Orienteering intervals 28:00 [4] 5.2 km (5:23 / km) +70m 5:03 / km
An old sprint interval training from Sept last year. 6 intervals, but ran them as 3 longer ones. Had Fredrik starting 1 minute behind, as extra motivation. Probably started out too hard, as my pace dropped a lot by the last interval, but ah well. It was good fun, although all the grit on the streets left over from winter meant that down hills and cornering were a slow business.
Intervals: 1.9k, 8:44; 1.65k, 7:45; 1.5k, 6:33.
Intervals: 1.9k, 8:44; 1.65k, 7:45; 1.5k, 6:33.