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Training Log Archive: Lizzie

In the 7 days ending Jun 11, 2016:

activity # timemileskm+m
  Orienteering3 4:22:39 16.86(15:35) 27.13(9:41) 709
  Running5 3:10:52 20.28(9:25) 32.64(5:51) 532
  Football3 3:00:00
  Stretch'n'roll2 25:00
  Strength and Conditioning1 20:00
  Total12 11:18:31 37.14 59.77 1241
  [1-5]9 10:14:45

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SuMoTuWeThFrSa

Saturday Jun 11, 2016 #

3 PM

Running 43:56 [1] 6.52 km (6:44 / km) +92m 6:18 / km

Cruise out at Hvaler with the old man.

Friday Jun 10, 2016 #

11 AM

Orienteering 1:21:54 [2] 7.76 km (10:33 / km) +265m 9:01 / km

Took Malcdawg down to Nasinge for a looksy. Cruised behind him for the first part, then ran the 2nd half of the course alone.
Reassuring that I'm at least slightly more confident than an M60 after a year in this terrain ;)
7 PM

Running 18:07 [1] 3.76 km (4:49 / km) +13m 4:44 / km

cruise to the stadium to help with Sabine's 5000

Running 18:55 [1] 2.92 km (6:29 / km) +79m 5:42 / km

Thursday Jun 9, 2016 #

8 PM

Football warm up/down 20:00 [1]

Football race 1:00:00 [3]

First match in 20 months. Started on the bench, but went on after 20 odd mins. Turns out we have rolling subs...and no linesmen. Been about 10 years since that was last the case.
Standard wasn't the same level as back home, but really enjoyable. Lost 4-2.

Wednesday Jun 8, 2016 #

12 PM

Running 55:22 intensity: (1:18 @0) + (4:06 @1) + (34:27 @2) + (8:01 @3) + (7:30 @4) 9.94 km (5:34 / km) +189m 5:05 / km
ahr:145 max:170

Not a huge amount of motivation for intervals today, but got out the door. WU to Venas, then went strava segment hunting. 4 different segments, but as always, was very hit and miss with the gps :(

1. Managed to take the Venas loop (AC) record (3.10)
2. Went for the Venas loop (C) record - started and finished in the right place, but apparently my gps doesn't match the segment? BS. (~3.15)
3. Went for Venas - Eklimoen segment, but Strava kindly included my 2 minute rest between intervals in my time. (2.20, or 4.20 according to strava)
4. Went for Venas Bakkehopp, what is essentially a ski jump steep slope in the middle of the forest. But my fault this time, I started on the wrong track on the run in to it. (1.12)

Short interval session. Legs feeling pretty smashed from the last 3-4 days. Unsurprisingly.
7 PM

Football 30:00 [0]

Super easy. Bit of possession. Bit of an accuracy contest and football tennis.

Tuesday Jun 7, 2016 #

5 PM

Running warm up/down 10:09 intensity: (1:02 @0) + (4:58 @1) + (3:13 @2) + (56 @3) 1.82 km (5:34 / km) +42m 5:00 / km
ahr:131 max:152

Orienteering 48:44 intensity: (10 @0) + (31 @1) + (4:28 @2) + (36:28 @3) + (7:07 @4) 6.45 km (7:34 / km) +104m 7:00 / km
ahr:155 max:166

Jukola relay training, although none of the girls running Venla were actually there!
Still, there were plenty of guys, Eva, Tove and a couple of Juniors to have a hit out against.
Went much like Saturday really, I started off OK, then had a miss, felt a bit crap, went slow for a control, recovered, and then went fine and strong the rest of the interval. Finished the first in time to catch the jnr boys and women's mass start for the 2nd, but with not much rest. 2nd one went better, although Eva seemed to have given herself the short forking? ;) Sprinted off Tove on the last control, so maybe I can retire for the 2nd time in one week.



Running warm up/down 8:00 [1] 1.3 km (6:09 / km)

9 PM

Stretch'n'roll 10:00 [0]

Monday Jun 6, 2016 #

11 AM

Running 36:23 intensity: (19 @0) + (19:30 @1) + (15:16 @2) + (1:18 @3) 6.38 km (5:42 / km) +118m 5:13 / km
ahr:134 max:151

Eklimoen loop with Andreas.

Strength and Conditioning 20:00 [1]

Have been slack on this. Specially with football training clashing with HSK strength each week.
4 PM

Football 1:10:00 [2]

Harder session. All cleared to play on thurs. Woooo!

Sunday Jun 5, 2016 #

9 AM

Orienteering 2:12:01 intensity: (5:57 @0) + (30:51 @1) + (1:05:48 @2) + (28:20 @3) + (50 @4) + (15 @5) 12.92 km (10:13 / km) +340m 9:02 / km
ahr:138 max:177

Long easy paced on Tvetskogen. Beaut day and didn't feel like 2hrs at all. Very slow start in amongst the cliffs and felling, then got going on the long leg. Still struggling with the rocky pitty area in the far E, managed to miss the feature at the end of the long leg :/ The rest was good - bit of a dodgy looking start to the route on the 2nd long leg, but it's hard to tell with the cliffs. I was happy to just get down them.



C • Tveteskogen is so nice! 3
10 PM

Stretch'n'roll 15:00 [0]

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