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Training Log Archive: Lizzie

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m
	Running	16	9:21:22	60.37	(9:18)	97.16	(5:47)	1588
	Orienteering	8	8:05:30	32.87		52.91		606
	Biking	2	4:01:32	47.23	(5:07)	76.01	(3:11)	1176
	Football	3	2:25:00	2.17		3.5
	Strength and Conditioning	2	50:00
	Missioning	1	23:00	1.24	(18:30)	2.0	(11:30)
	Total	25	25:06:24	143.89		231.58		3369
	[1-5]	25	24:57:35
averages - sleep:7.7

3:49

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» now

Sunday Jul 30, 2017 #

Note
(sick)

Not allowed to run for a while aye. So will have to take up some new hobbies. Ideas?

C • Hobbies 6

Sunday Jul 23, 2017 #

11 AM

Running 17:33 2.71 km (6:28 / km) +93m 5:32 / km
ahr:145 max:158

12 PM

Orienteering 1:48:19 13.44 km (8:04 / km) +260m 7:21 / km
ahr:160 max:176

Friday Jul 21, 2017 #

Running 36:00 [3] 6.5 km (5:32 / km)

5 PM

Running 33:37 6.34 km (5:18 / km) +129m 4:49 / km
ahr:142 max:157

Thursday Jul 20, 2017 #

6 PM

Running 1:05:59 12.27 km (5:23 / km) +225m 4:56 / km
ahr:155 max:168

Wednesday Jul 19, 2017 #

6 PM

Running 1:09:16 13.08 km (5:18 / km) +194m 4:56 / km
ahr:152 max:173

Monday Jul 17, 2017 #

6 PM

Biking 35:00 [1] 12.0 km (2:55 / km)

Lots of work and no real training today. However, I have a fact! It turns out badgers are super clean creatures, and won't poo inside their dens. Instead they dig a communal latrine outside the den, and the whole family/clan use the one toilet! How cool is that?!
It makes them at least 1000x better than koalas, which are just the most disgusting creatures in my opinion.

C • maybe 2

Sunday Jul 16, 2017 #

6 PM

Running 50:37 8.76 km (5:47 / km) +189m 5:13 / km
ahr:139 max:157 slept:8.0

Standard blah loop. Felt pretty lousy but good to get off the sofa after a hard day watching tennis, cycling and women's EM football.
Not much to report, but remembered that last time i ran this way i saw a badger!! I think i forgot to say! It was sooo cool! I guesd the norwegian equivalent of a wombat.
...will have to google to see if badgers have any interesting poo facts...

C • poo facts 1

Saturday Jul 15, 2017 #

11 AM

Biking 3:04:32 56.26 km (3:17 / km) +1176m 2:58 / km
ahr:131 max:160 slept:8.0

Went for a day out to the swedish coast. Really enjoyable, tried my best to avoid any traffic and ended up with a complete mix of tarmac, gravel and dirt tracks, some nice single tracks...and some shitty turns out its not a track bike carrying ;)
Got within a few m of a moose at one point, which was maybe a bit close for comfort. It was in the foliage next to the track, but luckily ambled off away from the track, not onto it!
Had a couple of stops along the way; a banana stop on a nice beachy spot - immediately interrupted by a boat coming around the corner of the fjord :( and a lunch stop up on the coastal cliffs, tucked on the other side of a spur from the wind and the nude bathers :) got a bit dehydrated about 3hrs in, which unfortunately coincided with the dodgiest bit of track...which i lost... Ended up bailing to the road through some head high gras and nettles. Then tried to rejoin the track further along, as Nordby traffic is as bad on the road as it is in the shops...i got away from the traffic, but the track wasn't worth finding. Got some bike carrying training though.
Super glad i remembered money and could fill up with water at svinesund. Then spun my way home.

Biking 22:00 [2] 7.75 km (2:50 / km)

My watch died before me.

Missioning 23:00 [2] 2.0 km (11:30 / km)

The bush bashing with bike part.

Friday Jul 14, 2017 #

5 PM

Running 1:46:25 15.05 km (7:04 / km) +478m 6:06 / km
ahr:143 max:162 slept:9.0

Checking tapes at stutekollen. Someone had been chewing on a fair few of them, but i managed to ration what tape i brought to perfection and replace them all
Managed to roll my ankle in exactly (within 10m) the same place as i did last time. No biggie though, and knee seems to be ok.

Thursday Jul 13, 2017 #

5 PM

Running 11:54 [1] 2.3 km (5:10 / km)
slept:7.0

Downtown

Running 13:37 [3] 2.28 km (5:59 / km) +79m 5:06 / km

Uptown

Strength and Conditioning 20:00 [2]

Stair reps, box jumps and some good variety of things. No hopping today.

Football 40:00 [3] 3.5 km (11:26 / km)

Oh boy sprinting was hard after strength!

Wednesday Jul 12, 2017 #

6 PM

Orienteering 1:04:06 7.1 km (9:02 / km) +188m 7:58 / km
ahr:150 max:166 slept:9.5

Went out t check tapes at Thuletjern with Jo and Fredrik. Probably should have noted before that this was a course Eva set as VM training...so green!
Enjoyed it, and felt reasonably strong. Not going at race pace helps that ;)
Have some L knee pain after too much hopping at football last night. Will need to be careful...

Tuesday Jul 11, 2017 #

6 PM

Strength and Conditioning 30:00 [1]
slept:7.0

Football training

Football 30:00 [2]

Wet. It was so so so wet. Puddle central!

Monday Jul 10, 2017 #

5 PM

Running 43:57 7.68 km (5:43 / km) +145m 5:14 / km
ahr:142 max:159 slept:6.0

Høiåsmarka slow jog. Reassessing my motivation post WOC. Still feeling the postWOC hangover (metaphorical, not literal)

Sunday Jul 9, 2017 #

Note
slept:11.0 (rest day)

Travel back to halden.
Saw some amazing graffiti in oslo "I love sloths". I think it originally said "i love slots" but someone had edited it. Brilliant. This may rival my previous favourite piece of witty graffiti, "Timaru has a future"

Saturday Jul 8, 2017 #

Note
slept:4.0 (rest day)

Nooooope.
Did some walking in tallin

Friday Jul 7, 2017 #

3 PM

Orienteering 44:00 [3] 5.0 km (8:48 / km)

Well that was one of the most gut wrenchingly disappointing experiences ive had. Managed to jog the second loop at least, after stopping for a chat with wonder coach Wendy in the run through.
Left feeling utterly empty after and its taking a bit to recover. I'll look back and see the positives in a few days i'm sure

Orienteering warm up/down 20:00 [1]

Boy the sandy quarry was nice for warming down in bare foot.

Thursday Jul 6, 2017 #

7 AM

Running 10:52 [1] 2.0 km (5:26 / km)

Morning potter

2 PM

Running 18:05 [2] 3.0 km (6:02 / km)

Warm up. Attempted to redo my ankle that i went over on in the sprint final

3 PM

Orienteering 42:00 [4] 5.8 km (7:14 / km)

Reasonably happy. Slow start and a couple of mistakes before the run through. Kept things clean enough in the tough stuff though. An annoying miss on 13 and 14, where i caught denisova. Brain games started on me in the last section and i really had to fight through the last controls to keep going. Counted everystep of the finish chute and proud to keep running til the line.
22nd all up. Guess i'm consistent haha. My woc middle record is now 18-(36)-19-20-24-22 and my longs 13-28-32-28

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Barefoot in the sand. Bliss

Wednesday Jul 5, 2017 #

10 AM

Orienteering 41:06 [3] 4.0 km (10:17 / km) +16m 10:04 / km

Tuesday Jul 4, 2017 #

10 AM

Running 11:15 [3] 2.04 km (5:32 / km) +1m 5:31 / km

12 PM

Orienteering 1:39:23 [4] 13.0 km (7:39 / km)

More later; but in summary - happy with my race and that it was 100% me, no train ahead of me, no-one aiding with nav or to pace off/keep me pushing.
Leaked time in the second half, mainly through tiredness, and a bit through not being able to read the map properly after getting a branch in one eye. But overall, good.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

WD hobble

Monday Jul 3, 2017 #

10 AM

Orienteering 46:36 4.57 km (10:12 / km) +141m 8:50 / km
ahr:141 max:156

Saturday Jul 1, 2017 #

7 AM

Running 20:34 [3] 3.68 km (5:36 / km) +55m 5:12 / km

1 PM

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

Orienteering 20:00 [4]

Disappointed but work in progress

Running 15:41 [3] 3.19 km (4:55 / km)

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