Training Log Archive: LizzieIn the 7 days ending Mar 12, 2016:
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Saturday Mar 12, 2016 #
10 AM
Running warm up/down 20:49 2.41 km (8:37 / km) +58m 7:42 / km
ahr:130 max:152
WU to the start and around the WU map.
Orienteering 23:16 2.72 km (8:33 / km) +70m 7:35 / km
ahr:159 max:165
Forest Sprint #1 on Tobro N. 1:5000 map.
Felt pretty darn good compared the last couple of days! Could see the ground in some parts, and shallower snow in many places. A few knee deep bits though. A couple of wee misses, like #10 and #13, but look to be on pace with Anni and Mari for much of it which is always a good feeling (even if they went earlier with less tracking ;)
Felt pretty darn good compared the last couple of days! Could see the ground in some parts, and shallower snow in many places. A few knee deep bits though. A couple of wee misses, like #10 and #13, but look to be on pace with Anni and Mari for much of it which is always a good feeling (even if they went earlier with less tracking ;)
Orienteering 21:34 2.48 km (8:42 / km) +31m 8:11 / km
ahr:157 max:164
Forest sprint #2.
Lost 1 min on #23, losing direction mid-leg. You know you're off track when suddenly your surrounded with pristine snow and no foot steps...
Otherwise good.
Lost 1 min on #23, losing direction mid-leg. You know you're off track when suddenly your surrounded with pristine snow and no foot steps...
Otherwise good.
Running 8:00 [1] 1.5 km (5:20 / km)
Bonus bits. Between. Retrieving jacket. Finding car.
Friday Mar 11, 2016 #
9 AM
Orienteering 1:08:31 6.65 km (10:18 / km) +166m 9:10 / km
ahr:136 max:152
Hanging tapes out on Kasen. More heavy snow - the only way my km rates could be even slower than they usually are on this map! Lucky I had a track run in the middle to get some kms in, and a bonus jog afterwards. Legs are not really appreciating the alternating between deep snow and hard icey tracks, need to be careful.
Thursday Mar 10, 2016 #
9 AM
Running warm up/down 11:43 [1] 1.71 km (6:52 / km) +35m 6:14 / km
This morning I had the watch recharged...but forgot my HR monitor. Tomorrow...
Orienteering 59:09 [3] 6.52 km (9:04 / km) +95m 8:28 / km
Handicap relay session on Hoppareberget. Running with Hollie, Eva, Jo, Mari and Anni - no flags out so first to the feature would stop and be the control, then wait 10s after the last runner before setting off again. Really cool concept, although on a couple of occasions there were short disputes about which was the right feature!
Heavy snow over the terrain though which made it a super tough session. I was pretty smashed from intervals last night, and was just hanging in there right from the outset. (but then Jo, Hollie and Eva did Onsdagsnatt so must have been feeling it too!) So any disputes over control location were welcomed as it meant I could catch up ;)
Cut the last interval short. Out of 26 controls, I got to 1 first :D (the one leg where it was more about finding a gap in the cliffs than it was about running haha).
Heavy snow over the terrain though which made it a super tough session. I was pretty smashed from intervals last night, and was just hanging in there right from the outset. (but then Jo, Hollie and Eva did Onsdagsnatt so must have been feeling it too!) So any disputes over control location were welcomed as it meant I could catch up ;)
Cut the last interval short. Out of 26 controls, I got to 1 first :D (the one leg where it was more about finding a gap in the cliffs than it was about running haha).
Wednesday Mar 9, 2016 #
6 PM
Running warm up/down 35:00 [2] 6.5 km (5:23 / km)
Jog down to stadium, home from Remmen, and laps WU/WD
Running intervals 28:00 7.0 km (4:00 / km)
6 x 3 min ints w 2 min rests,on the track. except that my watch died as I left the house so i estimated and did 850m ints with 350m jog rests.
First ints in a wee while but felt pretty good. Had Nina for company, but she was doing 1000's at threshold pace; we were well out of sync most of the session, but managed to finish about 5-10s apart and at the same mark, so well paced!
First ints in a wee while but felt pretty good. Had Nina for company, but she was doing 1000's at threshold pace; we were well out of sync most of the session, but managed to finish about 5-10s apart and at the same mark, so well paced!
Running 10:00 [3]
drills+sprints.
and the bonus 2 x 200m and 1 x 100m at the end of the session.
and the bonus 2 x 200m and 1 x 100m at the end of the session.
Tuesday Mar 8, 2016 #
5 PM
Running 1:08:05 9.96 km (6:50 / km) +208m 6:11 / km
ahr:140 max:161
Not ready for intervals yet after the weekend, so headed for a solo run on Hoiasmarka instead. Had fun judging which tracks are deemed 'snow run appropriate' off the number of shoe prints on them. I think my run was probably:
25% "even evening walkers go here"
20% "totally acceptable single track, nicely packed down by people"
30% "Prob just orienteers, 2-3 tracks"
15% "Just one adventurous/silly person, 2 days ago"
10% "What are you doing here?? Not even the moose use this track!"
Good stuff. Also, I was out to almost 6.30 without a head lamp. Nice.
25% "even evening walkers go here"
20% "totally acceptable single track, nicely packed down by people"
30% "Prob just orienteers, 2-3 tracks"
15% "Just one adventurous/silly person, 2 days ago"
10% "What are you doing here?? Not even the moose use this track!"
Good stuff. Also, I was out to almost 6.30 without a head lamp. Nice.
C • Cool 2
Monday Mar 7, 2016 #
4 PM
Running 20:00 [1] 3.8 km (5:16 / km)
Strength and Conditioning 1:00:00 [3]
First HSK strength for 2016. Abs hurting from about 2 songs in. Got some extra rests when it came to side planks though as my arm is still not good from the fall in Portugal. #silverlining
The next couple of days could be interesting DOMS wise...
The next couple of days could be interesting DOMS wise...
Sunday Mar 6, 2016 #
10 AM
Orienteering 46:21 5.54 km (8:22 / km) +20m 8:13 / km
ahr:131 max:165
What a difference a day can make.
'long' distance today (winner did 40min though). Felt fine through the first 3 or 4 controls, but then body started to complain about 15-20mins in. Arms grew leaden and really sore which is a classic way of my body telling me enough is enough. Decided to pull the pin and jog around, had to walk some of the last controls.
Really frustrating given the beaut terrain, but will be happy with Friday and Saturday's efforts and try not dwell on this one.
'long' distance today (winner did 40min though). Felt fine through the first 3 or 4 controls, but then body started to complain about 15-20mins in. Arms grew leaden and really sore which is a classic way of my body telling me enough is enough. Decided to pull the pin and jog around, had to walk some of the last controls.
Really frustrating given the beaut terrain, but will be happy with Friday and Saturday's efforts and try not dwell on this one.
Orienteering warm up/down 10:00 [1]