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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Dec 3, 2016:

activity # timemileskm+m
  Running6 5:23:23 28.85 46.43 716
  Orienteering3 3:56:37 13.97(16:56) 22.48(10:32) 536
  Strength and Conditioning2 1:20:00
  Total8 10:40:00 42.81 68.9 1252
  [1-5]8 10:31:08

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SuMoTuWeThFrSa

Saturday Dec 3, 2016 #

4 PM

Running 37:50 intensity: (37 @0) + (20:02 @1) + (7:51 @2) + (9:20 @3) 5.61 km (6:45 / km) +107m 6:09 / km
ahr:135 max:160

Jogs up lyslopa and strides.

Strength and Conditioning 20:00 [1]

core glutes + balance

Friday Dec 2, 2016 #

6 PM

Orienteering 1:11:56 intensity: (8 @0) + (55 @1) + (1:41 @2) + (33:09 @3) + (36:03 @4) 8.71 km (8:15 / km) +267m 7:10 / km
ahr:159 max:168

HDNC #3, night long distance.

Happy with tonight's effort. Was clean in the navigation and pleased with my routechoices in the main. Had a slow and scrappier start, but picked things up on the two long legs.

Running warm up/down 15:00 [3]

Thursday Dec 1, 2016 #

9 AM

Orienteering 1:28:11 intensity: (6:40 @0) + (14:51 @1) + (49:39 @2) + (17:01 @3) 7.86 km (11:13 / km) +151m 10:14 / km
ahr:138 max:154

TTT on Hakenby. Haven't been here before, but now I think about it, I have been warned about how vague it is...

Focus was on compass bearings. And I took a beautiful bearing in the wrong direction on the first control. Distracted by a nice running path to begin with and never corrected I think. Next thing I knew - things didn't quite fit and I was on a very large very vague slope...
Eventually relocated off the start of the 5th or so interval. After that things went accurately (comparitively), but very slowly. Heavy as terrain today, sinking in the moss and marshes up to my shins every step, or so it seemed.

Wednesday Nov 30, 2016 #

6 PM

Orienteering 1:16:30 intensity: (20 @0) + (9:06 @1) + (18:59 @2) + (47:51 @3) + (14 @4) 5.9 km (12:58 / km) +118m 11:47 / km
ahr:148 max:162

Onsdagsnatt on Prestebakke (the old one). Much more pleasant than last year, no torrential rain and I didn't need to use my 6th sense to prevent me running off the map this time round.
Felt pretty good, so took in a couple of bonus controls from expected, but traded these off by not doing the not-so-nice last couple of controls in the green and stripes.

Tuesday Nov 29, 2016 #

6 PM

Running 16:52 intensity: (26 @0) + (1:01 @1) + (5:11 @2) + (8:21 @3) + (1:53 @4) 2.92 km (5:46 / km) +24m 5:33 / km
ahr:149 max:163

Jog down and a few drills.

Running 39:26 intensity: (3 @0) + (34 @1) + (3:27 @2) + (8:56 @3) + (26:26 @4) 7.57 km (5:13 / km) +91m 4:55 / km
ahr:162 max:173

Club intervals down in Rodsparken. 8 x 4min. Wasn't sure on pacing, so decided to tuck in behind Eva on the first ones. Realised after 2 that this was perhaps a bad idea as she's in form! Dropped off and severely struggled in the last 3.

Running 14:19 intensity: (7 @0) + (1:27 @1) + (4:50 @2) + (7:55 @3) 2.41 km (5:56 / km) +62m 5:15 / km
ahr:145 max:154

The weekly stumble-waddle back up the hill from ints.

Monday Nov 28, 2016 #

4 PM

Running 11:34 [3] 1.89 km (6:06 / km) +30m 5:39 / km

to strength, was late so I set out at a decent clip. Then realised after 2 mins that (a) my body wasn't ready to run that fast. (b) my lungs did not appreciate the inside-warm-car to minus-outside-temp change. (c) A buff is much better for running than a beanie (when you have a ponytail).
All valuable lessons.

Strength and Conditioning 1:00:00 [3]

6 PM

Running 10:31 [3] 1.91 km (5:30 / km)

Sunday Nov 27, 2016 #

9 AM

Running 2:57:51 intensity: (31 @0) + (12:36 @1) + (1:00:15 @2) + (1:42:42 @3) + (1:47 @4) 24.11 km (7:23 / km) +402m 6:49 / km
ahr:148 max:163

skolleborgturen - the end of year club long run. 24 km on and off small trails (and the occasional trail). Mint day for it, clear skies, not too cold, good company. Went a much more social and comfortable pace than last year, stopped for a couple of photo ops, and cruised up the final hill to Hoias. Nice.

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