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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Dec 17, 2016:

activity # timemileskm+m
  Orienteering3 4:20:34 15.34(16:59) 24.69(10:33) 552
  Running4 3:20:02 18.5(10:49) 29.77(6:43) 350
  Strength and Conditioning3 1:45:07 0.39 0.63
  Total8 9:25:43 34.23 55.09 902
  [1-5]8 9:14:55

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SuMoTuWeThFrSa

Saturday Dec 17, 2016 #

10 AM

Running 28:39 intensity: (4:48 @0) + (7:08 @1) + (14:35 @2) + (2:08 @3) 2.98 km (9:38 / km) +2m 9:35 / km
ahr:131 max:158

WU down to the river and some running drills. Legs heavy in the drills

Running 17:03 intensity: (28 @1) + (4:30 @2) + (8:23 @3) + (3:42 @4) 3.41 km (5:00 / km) +16m 4:53 / km
ahr:152 max:163

Line course test downtown. Got 8min in before having to pause. Took the rest in 2-3min ints with 20s or so pauses. HR never got very high.

Running 25:18 intensity: (1:15 @0) + (12:26 @1) + (10:44 @2) + (53 @3) 4.12 km (6:09 / km) +113m 5:24 / km
ahr:132 max:149

Longer steeper way home
6 PM

Strength and Conditioning 30:00 [1]

Thursday Dec 15, 2016 #

9 AM

Orienteering 1:13:31 intensity: (37 @0) + (12:35 @1) + (13:17 @2) + (38:59 @3) + (8:03 @4) 8.47 km (8:41 / km) +90m 8:15 / km
ahr:149 max:165

TTT, 2x middle courses on Lindtjern.
First was in the more detailed section and was scrappy. The second was more vague, open forest and felt much better. Speed is OK, but I'm losing time, particularly with my direction on longer legs
6 PM

Running 40:37 intensity: (1:07 @0) + (17:15 @1) + (22:15 @2) 5.94 km (6:50 / km) +108m 6:16 / km
ahr:133 max:147

jog from Hoias with Jo and Ida

Running 11:59 intensity: (11 @0) + (2:38 @1) + (5:18 @2) + (3:52 @3) 0.4 km (30:20 / km)
ahr:141 max:160

Drills up the tower.

Strength and Conditioning 15:00 [1]

Wednesday Dec 14, 2016 #

6 PM

Orienteering 1:32:59 intensity: (58 @0) + (19:54 @1) + (29:33 @2) + (42:34 @3) 8.94 km (10:24 / km) +175m 9:29 / km
ahr:143 max:160

Onsdagsnatt on Hakenby.
Given my record of getting the first control on Onsdagsnatt (maybe 50% ;), and my record of getting the first control on Hakenby (0% although admittedly out of 1 session)...the session started about as expected!
Nah it was alright. Jo and I overshot the first control, but pulled up and corrected. The boys and Eva were long gone then so it was just me and Jo. I got a bit ahead but then completely lost contact going up the slope to #5 - I really want to blame my compass, but a bad workman blames his tool eh. I had very little idea, but luckily Jo came into sight and I could relocate off her ;)
From there things were ok, but I lost a lot of time through hesitating when I found unmapped features like rocks.
Very slow going and heavy. Low speed high effort.

Tuesday Dec 13, 2016 #

5 PM

Running 16:57 intensity: (13 @0) + (4:07 @1) + (11:35 @2) + (1:02 @3) 2.72 km (6:13 / km) +5m 6:10 / km
ahr:138 max:151

Running 22:52 intensity: (7 @1) + (12 @2) + (3:08 @3) + (16:52 @4) + (2:33 @5) 4.1 km (5:34 / km)
ahr:167 max:178

20 x 200m reps on the track with a 70s cycle.
Exhausted beforehand, but good once going, and for once, remained feeling good to the end.

Running 14:05 intensity: (10 @1) + (2:01 @2) + (11:54 @3) 2.35 km (6:00 / km) +72m 5:12 / km
ahr:152 max:158

The boys ran a bit fast up the hill on the way home!

Monday Dec 12, 2016 #

4 PM

Running 11:07 [3] 1.84 km (6:03 / km) +34m 5:32 / km

Strength and Conditioning 1:00:07 [3] 0.63 km (1:35:07 / km)

Running 11:25 [3] 1.92 km (5:57 / km)

Sunday Dec 11, 2016 #

10 AM

Orienteering 1:34:04 intensity: (1:39 @0) + (20:09 @1) + (1:09:45 @2) + (2:31 @3) 7.29 km (12:55 / km) +287m 10:47 / km
ahr:137 max:151

Stab in the dark, was probably more like 9km.

3rd Goteborg training. Took 4 controls to get the legs moving properly. Nav was much better than yesterday, no big mistakes, can't think of any small ones really either. Just route choice and hesitation. Starting to consciously realise how much time I lose hesitating needlessly.

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