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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Jul 2, 2016:

activity # timemileskm+m
  Running8 4:55:12 28.03 45.1 995
  Orienteering3 2:12:21 10.73(12:20) 17.26(7:40) 360
  Strength and Conditioning2 42:00
  Stretch'n'roll2 25:00
  Total12 8:14:33 38.75 62.37 1355
  [1-5]10 7:28:47

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SuMoTuWeThFrSa

Saturday Jul 2, 2016 #

6 PM

Running 57:04 [3] 5.43 km (10:31 / km) +322m 8:06 / km

Not my fastest 5k ever.
Up to the secret (?) valley from glen coe in pissing rain. Lost the track on the way up and did some slow picking a route through steep boulder field forest. Worth it though. Very scenic and sheltered bowl at the top. And found the track on the way down ;)

Friday Jul 1, 2016 #

11 AM

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)

Running 11:39 intensity: (2:27 @0) + (5:32 @1) + (2:46 @2) + (54 @3) 2.05 km (5:40 / km) +25m 5:21 / km
ahr:123 max:150

Orienteering 13:10 intensity: (29 @0) + (59 @1) + (1:02 @2) + (9:20 @3) + (1:20 @4) 2.81 km (4:41 / km) +18m 4:33 / km
ahr:150 max:166

Sprint training in downtown edinburgh. Legs felt absolutely dead. Not much more than a jog at times. Traffic was a bit much and was a good excuse to cut short and head home ;)
But. Awesome area, wicked fun and intense. How sprint should be!
5 PM

Running 1:06:29 intensity: (2:45 @0) + (37:15 @1) + (19:57 @2) + (6:32 @3) 10.91 km (6:06 / km) +262m 5:26 / km
ahr:131 max:156

Chill run on blackford and braids with the o-gang on tour. (tdawg and laura didnt get the memo tho)

Thursday Jun 30, 2016 #

1 PM

Running 27:29 [3] 5.07 km (5:25 / km) +121m 4:50 / km

Pre travel hit out. Timed it perfectly to catch the heavy rain. Just warming up for scottish summer then ;)

Wednesday Jun 29, 2016 #

9 AM

Note

Painful as massage from Vendula. However much you think you roll out - there's always more pain locked away in those muscles damn it!
3 PM

Orienteering 1:17:29 intensity: (2:05 @0) + (17:00 @1) + (40:56 @2) + (13:49 @3) + (3:03 @4) + (36 @5) 9.22 km (8:24 / km) +236m 7:27 / km
ahr:140 max:181

Control picking on Råsshult. Super nice on the tops although I still(!) struggle with the mapping at times! Strength through the terrain was fine, but directional work was sloppy.
Had the usual tough last couple of controls that Eva likes to throw in the mix ;) Surprised to come out with only one (very large) tick, considering the height and density of grass and ferns to the last controls.



10 PM

Stretch'n'roll 10:00 [0]

Tuesday Jun 28, 2016 #

8 AM

Running 20:58 intensity: (34 @0) + (2:23 @1) + (15:38 @2) + (2:23 @3) 3.72 km (5:38 / km) +25m 5:27 / km
ahr:139 max:152

morning jogs

Strength and Conditioning 12:00 [1]

5 PM

Running intervals 59:49 intensity: (47 @0) + (6:47 @1) + (16:23 @2) + (26:47 @3) + (6:33 @4) + (2:32 @5) 10.44 km (5:44 / km) +155m 5:20 / km
ahr:149 max:183

11x 27s hill sprints in Rodsparken & 5 x ~50s hill reps on Rodsberget.

Feeling a bit crap on the warm up, but pushed through and felt good for the ints. Not a fan of the warm down hill back home.
9 PM

Stretch'n'roll 15:00 [0]

Monday Jun 27, 2016 #

6 PM

Strength and Conditioning 30:00 [1]
(rest day)

Andreas and I whipped out Eva's strength sound track at home...with an about 30% success rate at actually remembering which exercises go with each song.

Sunday Jun 26, 2016 #

8 AM

Running 25:44 intensity: (32 @0) + (3:31 @1) + (21:02 @2) + (39 @3) 4.48 km (5:45 / km) +85m 5:15 / km
ahr:136 max:156

Ooph. Tough work getting going after yesterday. Trying to ease the legs out with limited success.
12 PM

Orienteering 41:42 intensity: (1:07 @0) + (12 @1) + (36 @2) + (10:54 @3) + (28:53 @4) 5.23 km (7:58 / km) +106m 7:14 / km
ahr:160 max:172

(-1 min)
O-festivalen Middle.
Same again today, but with a renewed focus on having as clean a run as possible.
Started off OK through the maze of tracks, but got a bit put off my direction to #4 and leaked time.
Overall happy again, some costly small misses and a couple of dodgy routes but hey. Heidi caught me up again, 4 mins this time. She came past 3 controls from the end and I just about hung on. She's in form and on home terrain, winning by 3 mins.
8th place, 4.10 back, but a bit over 1min off second.



Running warm up/down 10:00 [0]

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