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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running17 12:24:02 75.89 122.13 1989
  Orienteering13 11:20:02 51.87 83.47 1746
  Football8 7:55:00
  Stretch'n'roll9 1:47:00
  Biking2 1:39:53 19.26(5:11) 31.0(3:13) 464
  Running - single trails1 1:24:14 8.31(10:08) 13.37(6:18) 226
  Total43 36:30:11 155.33 249.98 4423
  [1-5]37 34:51:07

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Tuesday May 31, 2016 #

9 AM

Running 46:40 [3] 7.51 km (6:13 / km) +159m 5:37 / km

Jogs with Sabine H, Hollie, and we managed to find and pick up a Tove half way too :)
6 PM

Orienteering warm up/down 8:37 [3]

Orienteering 1:01:04 [3] 5.86 km (10:25 / km) +189m 8:58 / km

Tirsdagslop on Bakke. It's a really fun map once you get up the top, but I'm not a fan of the big steep slope that you then finish down.
Session went well for the most part, reading and interpreting things well, felt like I was atleast moving through the terrain too. Wasn't controlled enough into the cliffy slope at 12, and made the same mistake as December's race, but in reverse on 14, losing a lot of time.
Proceeded to make my best attempt yet at breaking a leg while descending the slope 16-17. the slope is covered in slabs of rock, some bare, some in forest. I managed to put my leg down a crack in a slab that was hidden by undergrowth, at maybe 70% speed. Leg stopped, I kept going. Luckily leg got itself out of the crack while I was midair, but definitely the loudest I have screamed in the forest to date! Sat there for 30s or so, wimpering in pain. One of those times where you genuinely don't know what will happen when you try and put weight on your leg. But all bones seem to still be in place, so I hobbled my way down the steep slope back to the cars.
Will have a nice bruise. Considering wearing shin pads for orienteering as well as football.
9 PM

Stretch'n'roll 15:00 [0]

Monday May 30, 2016 #

11 AM

Running 30:31 [3] 5.83 km (5:14 / km) +109m 4:47 / km

Down town to the cardiologist (10min) and long route winding my way home after.

Running 10:00 [5]

Actually I don't know how long or how far this was.
Treadmill test at the cardiologist. I originally booked this pre-Poland WC and pre-Tio. The plan then being that I'd be smashed from EOC and thus more likely to induce a funny turn while on the ECG treadmill.
But yeah, that plan changed. Still worth having the treadmill test, but really needed to be more sustained and a slower ramp up to try and induce anything I think.
Bit funny in a masochistic when I realised a bit late that the dr hadn't told me how to abort the test when it got too hard. So I had to try ask him while effectively sprinting up a pretty steep slope, and then explain that I didn't want to stop yet, just wanted to know how to when the time came! Which it did, about 30s later.

So yeah, we don't think it's anything to do with my heart. Good.
4 PM

Football 30:00 [1]

very light training thanks to the match yday. Signed my club transfer papers, so just have to wait for the paper work to go through...fortunately I last played in Australia, so my transfer doesn't rely on NZ Football doing anything, else I'd never get to play ;)
(bit of a topical side barb) http://m.nzherald.co.nz/sport/news/article.cfm?c_i...
C • NZ football 1

Sunday May 29, 2016 #

12 PM

Running 1:35:58 intensity: (29 @0) + (13:57 @1) + (31:49 @2) + (45:25 @3) + (4:18 @4) 16.58 km (5:47 / km) +470m 5:04 / km
ahr:146 max:167

Solo long run, from home down the valley to town and up and around the fortress. Then over to the forest and trails for a nice loop. sweet views over the fiord to the WOC terrain. Back to the fortress and back home.

Saturday May 28, 2016 #

12 PM

Running 4:04 intensity: (26 @0) + (34 @1) + (3:04 @2) 0.92 km (4:25 / km) +5m 4:18 / km
ahr:134 max:143

to Strupe skole

Orienteering 39:03 intensity: (56 @0) + (28:36 @1) + (9:31 @2) 5.52 km (7:05 / km) +91m 6:32 / km
ahr:127 max:143

Jog around Strupe with Nina

Running 15:13 intensity: (16 @0) + (4:55 @1) + (8:41 @2) + (1:21 @3) 2.71 km (5:37 / km) +20m 5:25 / km
ahr:137 max:151

round about way home

Thursday May 26, 2016 #

3 PM

Orienteering 33:07 [2] 3.92 km (8:27 / km) +78m 7:41 / km

Easy bringing in controls from sport8 on Hoias with Nina
6 PM

Orienteering 1:08:54 intensity: (2:02 @0) + (12:39 @1) + (29:39 @2) + (24:14 @3) + (20 @4) 10.2 km (6:45 / km) +228m 6:05 / km
ahr:142 max:162

Another tough session. This time hill intervals at Hoias. One of my favourite kinds of sessions - hill climb on track followed by orienteering back down when in oxygen debt. Although, at Hoias there's never any 'true downhill' more of an undulating terrain with net downhill!
Made the mistake of pushing too hard after Fredrik on the first uphill. With an already fatigued body I then barely made it to the start triangle (hr and speed wasn't actually high, but felt smashed as)! So I was really red-lining on the first downhill. From there, I moderated my uphill efforts to have me in oxygen debt, but not dead ;)
Felt best on my 3rd course, but not good enough to be tempted into a 4th!
9 PM

Stretch'n'roll 15:00 [0]

Wednesday May 25, 2016 #

9 AM

Running warm up/down 5:53 intensity: (3:44 @0) + (2:03 @1) + (6 @2) 0.68 km (8:36 / km) +13m 7:52 / km
ahr:108 max:134

Orienteering 53:52 intensity: (1:29 @0) + (5:41 @1) + (15:17 @2) + (31:19 @3) + (6 @4) 6.56 km (8:13 / km) +190m 7:10 / km
ahr:146 max:161

Middle on Nasinge. Tough going! Bit scary to think if it's this tough in Spring, just what will it be like in August?!!! (actually, having run in similar areas in August last year, the even more daunting though is that I actually know how tough it will be!)
Anyway. Forewarned is Forearmed :)
More practice at bringing my mind back to task when it wandered off. Worked OK today. Felt pretty awful physically, but navigation var bra.
C • bashing 4
6 PM

Stretch'n'roll 10:00 [0]

7 PM

Football 1:00:00 [3]

Intensity lifted tonight. Will have bruises tomorrow.

Tuesday May 24, 2016 #

5 PM

Running warm up/down 14:43 [2] 2.87 km (5:08 / km) +59m 4:39 / km

WU.
Felt pretty awful really. Too much sitting around during the day?

Orienteering 43:36 [3] 6.74 km (6:28 / km) +135m 5:53 / km

Sprint intervals in Tistedal.
Ran the first one in two parts, then the 2nd as one long one. Need to get more confident/used to 15min sprint pace again, so fewer 7-9 min intervals from here maybe.
Quite a bit of forest on the first, which slowed things down. Then the 2nd (3rd) one went down into town. Focusing on running, which worked - but meant I made some pretty basic nav mistakes! Woops. one step at a time.

incl. 3 min rest between 1+2, and a 5 min jog rest between 2+3 and 2.43 where i just forgot to turn the watch off ;)

Running 15:19 [3] 2.36 km (6:30 / km) +67m 5:42 / km

wd collecting controls

Monday May 23, 2016 #

4 PM

Football 1:00:00 [3]

Ooph, took a while to shake the legs out after the weekend!!

Sunday May 22, 2016 #

11 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Orienteering 54:20 [3] 7.0 km (7:46 / km)

Kretslop.
Small event hosted by Gimle. Felt super tough going, not sure if it was the long periods of marsh running, or thanks to yesterdays training. Or both.
Struggled to engage the brain, so in the end just sat back and let my feet find their way around the course.
Only 10 and a bit minutes behind the master himself...
9 PM

Stretch'n'roll 10:00 [1]

Saturday May 21, 2016 #

10 AM

Orienteering 1:35:33 [3] 10.97 km (8:43 / km) +192m 8:01 / km

Haugland Long Legs training with Vendula. Alternated the lead for the first 6 controls, then navigated individually for the rest. Took different variations of routes each time, but ended up at the control about the same time.
Focus was reasonable when I was navigating. Not so much when I was tailing Vendula.


9 PM

Stretch'n'roll 10:00 [1]

Friday May 20, 2016 #

6 PM

Running 29:31 [3] 5.46 km (5:24 / km) +114m 4:54 / km

jogging jogs of the joggly kind.

Weird word. Jog.

Thursday May 19, 2016 #

Stretch'n'roll 10:00 [1]

11 AM

Running 1:14:44 intensity: (37 @0) + (2:50 @1) + (31:04 @2) + (25:10 @3) + (15:03 @4) 12.59 km (5:56 / km) +226m 5:27 / km
ahr:150 max:172

HIIT. (1min on 3min off x 8) x 2. On Hoiasmarka single tracks. Perfect running conditions, forest smelt so good after last night's rain! but that also meant a bit more mud.
Managed to break part of the sole off my shoe... will see if it's new enough to get replaced for free I think...

Wednesday May 18, 2016 #

7 PM

Football 1:00:00 [2]

Tuesday May 17, 2016 #

11 AM

Running 1:21:00 [3] 11.4 km (7:06 / km)

Headed over the border for a long run in the NP. We had a course on a lidar data map, but I wasn't keen on orienteering so asked Eva if I could just follow her. Really nice run in the sunshine, and impressed by how smooth Eva is through the terrain (although she said slow, I don't agree).
Happy to not read the map, but of course, being an orienteer with map in hand, I did steal the odd glance ;)

Monday May 16, 2016 #

11 AM

Running 1:05:54 [3] 9.52 km (6:55 / km) +212m 6:14 / km

Therapeutic run with Vendula.
4 PM

Football 1:10:00 [2]

Sunday May 15, 2016 #

Note
(rest day)

Saturday May 14, 2016 #

8 AM

Orienteering 24:51 [3] 3.49 km (7:07 / km) +21m 6:55 / km

Jog and drills in the AM
4 PM

Running 14:46 [3] 1.97 km (7:30 / km) +20m 7:08 / km

WU part 1

Orienteering 37:26 [3] 5.11 km (7:20 / km) +156m 6:21 / km

Tio leg 4. Started having issues from #6-#7. Managed OK through to the open area toward the end. Then crashed and burned on the finish line.

Friday May 13, 2016 #

10 AM

Orienteering 48:10 [3] 5.62 km (8:34 / km) +217m 7:11 / km

Tio training #2. Nicer underfoot today, much more open. Brain fade toward the end.

Thursday May 12, 2016 #

4 PM

Orienteering 1:02:05 [3] 7.0 km (8:52 / km) +139m 8:04 / km

Tio training #1. Rocky as underfoot but nice terrain to be out in. Explored the green a bit more than necessary maybe

Wednesday May 11, 2016 #

12 PM

Biking 15:15 intensity: (46 @0) + (5:15 @1) + (8:43 @2) + (31 @3) 4.89 km (3:07 / km) +116m 2:47 / km
ahr:134 max:149

Orienteering 49:24 intensity: (3:11 @0) + (9:43 @1) + (29:27 @2) + (7:03 @3) 5.49 km (9:00 / km) +110m 8:11 / km
ahr:136 max:154

Yesterdays Tirsdagløp. Should have heeded Andreas and Hollie's warning that it wasn't a confidence building exercise!! Even with the full map, not the corridor and windows, it was a bit dire! Got reintroduced to Norwegian green on the way to #1...consequently didn't make it to #1...did make it to the other controls though :)
But nah, nice day to be out, even just for a walk/jog

Biking 10:20 intensity: (3:22 @0) + (4:50 @1) + (2:08 @2) 4.83 km (2:08 / km) +44m 2:03 / km
ahr:119 max:140

7 PM

Football 1:00:00 [1]

It's taken 2 whole trainings before being called out for my kiwi accent. Got asked what training bibs are called in English...now the team thinks we wear training boobs...
Still, 2 more trainings than I lasted in Aussie! Still scarred from 3 years of being called out for my accent there. Have completely killed "keep the ball on the deck" from my on-pitch vocab after the ANU team vetoed me saying it.
C • Training boobs! 7

Tuesday May 10, 2016 #

4 PM

Running - single trails intervals 1:24:14 intensity: (41 @0) + (3:30 @1) + (38:38 @2) + (34:37 @3) + (6:48 @4) 13.37 km (6:18 / km) +226m 5:49 / km
ahr:148 max:164

Hill sprints at Venås.
Good route for it, did (10x30s, 90s back down) x 2
first set on a easier gradient, most of the second set on a steeper part, with 3 of the first section to finish faster.
Very glad for the shade of the forest and the tap at Venås as it was mid 20s again!

Monday May 9, 2016 #

4 PM

Football 1:15:00 [3]

90min training minus faff time and waiting on drills.
Played 8v8 half field at the end. Dear Lord, forest fitness does not translate to even half-field match fitness!
9 PM

Stretch'n'roll 10:00 [0]

Sunday May 8, 2016 #

3 PM

Running 1:22:58 intensity: (37 @0) + (3:28 @1) + (29:29 @2) + (49:12 @3) + (12 @4) 13.01 km (6:23 / km) +160m 6:00 / km
ahr:147 max:161

Exploring long run out on Hvaler. After failing to find much online about trails, I finally just searched DOMAs and struck upon someone's lidar generated map :) So had something to go off at least - although this felt very borderline on my week without orienteering...
So just went off exploring and it turned out to be a really really nice run. Had a bit of everything, coastal granite slabs, rock hopping, small section of road, big forest tracks, small forest tracks, single tracks, animal tracks, no tracks, and my slow-motion version of a norwegian descent down the coastal rock slope ;)
You could make a sick middle distance between the coastal rocks and the sand dune forest.
Also, it was over 20 degrees, which was a bit different! Afterwards I was recalling to Sabine how it was nice to run through the dunes without thinking about snakes...when just at that moment, we spotted a box of pamphlets titled "øgler og slanger på Hvaler"...
oops.

C • Terje's map (http://tmsw.no... 2

Saturday May 7, 2016 #

9 AM

Running 18:53 intensity: (2:13 @0) + (1:19 @1) + (11:25 @2) + (3:56 @3) 3.63 km (5:12 / km) +6m 5:10 / km
ahr:137 max:159

to the track and some warm up

Running 9:51 intensity: (21 @0) + (2:49 @1) + (1:08 @2) + (2:28 @3) + (3:05 @4) 1.62 km (6:05 / km) +4m 6:00 / km
ahr:145 max:170

First km with Sabine, a bit of standing around with the time still going, and some jogging.

Running 14:53 intensity: (13 @0) + (1:49 @1) + (2:45 @2) + (27 @3) + (9:07 @4) + (32 @5) 3.23 km (4:37 / km) +4m 4:35 / km
ahr:158 max:177

Last 2.4km with Sabine, trying to lift the pace a bit. But just not the right day for her. Next time!

plus some faffing and jogging in the time.

Running 11:47 intensity: (9:08 @3) + (2:39 @4) 2.13 km (5:31 / km) +62m 4:49 / km
ahr:158 max:169

Home. found a good potential hill sprint hill

Friday May 6, 2016 #

Note
(sick)

Polish cold has fully caught up with me now.

Thursday May 5, 2016 #

5 PM

Running 11:25 [3] 2.31 km (4:57 / km) +3m 4:55 / km

Down to pick up Kine's bike. (aka bike of death)

Biking 1:14:18 [1] 21.29 km (3:29 / km) +304m 3:15 / km

Ride out to Lille Erte with Sabine. Left it a bit late to do much/any exploring off the main trails once there. So next time. Didn't do anything stupid on Kine's bike this time, like trying to jump kerbs, so stayed on the bike and with face in tact. winner.
9 PM

Stretch'n'roll 12:00 [0]

Wednesday May 4, 2016 #

2 PM

Running 34:59 intensity: (41 @0) + (7:20 @1) + (17:37 @2) + (9:21 @3) 5.3 km (6:36 / km) +192m 5:35 / km
ahr:140 max:157

Headed out for a cruise in the sun. Late nights, lack of sleep and travel have caught up and a sore throat came on over night.
7 PM

Football 1:00:00 [2]

Welcoming some blue back to my AP log. :) :)

Emailed the coach of the Tistedal women's team last night asking if I could maybe train with them. He replied within 5 minutes saying for sure, and come whenever I like.
So bought some boots and shinnies this arvo and headed to tonight's training. So good to be back in it! Decent level team but hard to judge from one training. Coach was keen as for me to sign on though, even if I can only play when orienteering commitments allow. So will roll with is and see what happens.
Just have to sort out my international club transfer...makes it sound so pro ;)

Guessing muscles will hurt tomorrow.
10 PM

Stretch'n'roll 15:00 [0]

Monday May 2, 2016 #

10 AM

Running 43:00 [3] 8.49 km (5:04 / km) +84m 4:49 / km

Run in the forest around the corner from our airbnb place. Beaut forest, with varying kinds of tree in block to block. Stuck to the main path for the most part, and when I did decide to take a smaller one and to try and loop around...it quickly went from forest to farm land, and then the track disappeared. Oops. So back tracked and made a different loop.
Plenty of friendly people out for Polish constitution day walks, but i also came across a police car parked up in the middle of the forest...which made me rather quickly alter my route! Another police van was heading into the forest as I left too, so yeah...dunno what that was about!

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