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Training Log Archive: Lizzie

In the 7 days ending May 6, 2017:

activity # timemileskm+m
  Running6 3:36:55 23.83(9:06) 38.36(5:39) 724
  Biking2 2:34:17 29.19(5:17) 46.97(3:17) 738
  Orienteering2 1:45:59 7.07(15:00) 11.37(9:19) 214
  Strength and Conditioning2 1:20:00
  Mtn Biking1 1:11:47 10.9(6:35) 17.53(4:06) 216
  Total10 10:28:58 70.98 114.24 1892
  [1-5]10 10:03:05

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SuMoTuWeThFrSa

Saturday May 6, 2017 #

9 AM

Biking 59:19 intensity: (3:40 @0) + (17:54 @1) + (26:19 @2) + (10:47 @3) + (39 @4) 15.66 km (3:47 / km) +363m 3:24 / km
ahr:137 max:163

With Kine out to Erte. Took the back way via the fortress which was nice for a change, and not so many fast cars. Was impressed when she managed to spook some deer from about 400m away!

Running 20:26 intensity: (21 @0) + (5:05 @1) + (15:00 @2) 3.71 km (5:31 / km) +28m 5:19 / km
ahr:134 max:143

Went for a jog out at Erte before riding back.

Biking 23:49 intensity: (7:02 @0) + (10:31 @1) + (6:16 @2) 9.01 km (2:39 / km) +80m 2:32 / km
ahr:122 max:146

4 PM

Running 42:30 intensity: (1:25 @0) + (4:22 @1) + (32:10 @2) + (4:33 @3) 7.91 km (5:23 / km) +149m 4:55 / km
ahr:140 max:158

Bonus hill

Friday May 5, 2017 #

6 PM

Running 49:13 intensity: (47 @0) + (3:14 @1) + (14:36 @2) + (30:31 @3) + (5 @4) 8.7 km (5:40 / km) +192m 5:06 / km
ahr:147 max:161

Jog around the town belt (what I call the town belt). Via Anne and Eirik's to check on the cats. Mid run cat cuddles for the win.

Thursday May 4, 2017 #

9 AM

Running 10:34 intensity: (24 @0) + (2:34 @1) + (6:14 @2) + (1:22 @3) 1.97 km (5:22 / km) +25m 5:03 / km
ahr:137 max:153

Orienteering 1:02:06 intensity: (3:52 @0) + (3:40 @1) + (12:16 @2) + (32:13 @3) + (10:05 @4) 6.1 km (10:11 / km) +89m 9:29 / km
ahr:148 max:165

TTT. 2 x middle distances. Couldnt' quite get a handle on the contour mapping in the vaguer stuff. Felt alright though and was hitting the controls well. Until the one that Eva was watching. Messed that one up. Then crowned it off with a faceplant as I exited the circle. Magic.
6 PM

Strength and Conditioning 30:00 [1]

Wednesday May 3, 2017 #

6 PM

Biking 1:11:09 intensity: (3:51 @0) + (29:33 @1) + (31:49 @2) + (5:56 @3) 22.3 km (3:11 / km) +296m 3:00 / km
ahr:133 max:158

Around the back of Hoias on the R22 then up the bark path to the top and around and about home.

Tuesday May 2, 2017 #

5 PM

Running 19:51 intensity: (18 @0) + (3:08 @1) + (11:06 @2) + (5:19 @3) 3.5 km (5:40 / km) +33m 5:24 / km
ahr:141 max:160

Running 39:23 intensity: (1:34 @0) + (6:21 @1) + (3:44 @2) + (10:19 @3) + (17:25 @4) 6.44 km (6:07 / km) +193m 5:19 / km
ahr:152 max:173

Intervals in Rodsparken. 6-6-4-4-3-3-2. But we all went waaay to hard on the first one. So I ended up doing 6-4-4-4-3-3-2.

first interval session since about january and boy did it feel like it!

Running 16:22 intensity: (3 @0) + (1:09 @1) + (14:48 @2) + (22 @3) 2.76 km (5:56 / km) +53m 5:25 / km
ahr:141 max:148

Monday May 1, 2017 #

10 AM

Running 8:58 intensity: (18 @0) + (1:06 @1) + (3:34 @2) + (1:26 @3) + (2:28 @4) + (6 @5) 1.62 km (5:31 / km) +33m 5:01 / km
ahr:148 max:177

Orienteering 43:53 intensity: (34 @0) + (50 @1) + (3:57 @2) + (28:56 @3) + (9:36 @4) 5.27 km (8:20 / km) +125m 7:27 / km
ahr:156 max:169

Flexo at Hoias.

So as far as I can figure, Flexo is new and exciting initiative in Norway to encourage people to get out orienteering. The main draw being that you don't have to pre-enter (but you can, if you want ;). So, it's an enter on the day competition...so, the same as pretty much every competition in NZ. Turns out we're ahead of the game! ;)

But seriously, really nice day out in Hoias. Probably the most i've enjoyed a course there so far, with minimal undergrowth, not so wet marshes, and sunshine

Running 9:38 intensity: (12 @0) + (1:35 @1) + (7:12 @2) + (39 @3) 1.75 km (5:30 / km) +18m 5:14 / km
ahr:139 max:153

5 PM

Strength and Conditioning 50:00 [2]

Sunday Apr 30, 2017 #

4 PM

Mtn Biking 1:11:47 intensity: (1:32 @0) + (27:38 @1) + (36:14 @2) + (6:23 @3) 17.53 km (4:06 / km) +216m 3:51 / km
ahr:136 max:156

Eventually got out for a ride in hoiasmarka. Rode up the blue track to hoias. Am officially faster running this track than i am biking.

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