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Training Log Archive: Lizzie

In the 7 days ending May 13, 2017:

activity # timemileskm+m
  Running8 5:00:35 31.69(9:29) 50.99(5:54) 759
  Strength and Conditioning2 1:10:00
  Orienteering1 16:45 2.36(7:06) 3.8(4:24)
  Total8 6:27:20 34.05 54.79 759
  [1-5]8 6:23:26

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SuMoTuWeThFrSa

Saturday May 13, 2017 #

1 PM

Running 38:37 intensity: (21 @0) + (49 @1) + (12 @2) + (1:11 @3) + (33:49 @4) + (2:15 @5) 5.5 km (7:01 / km) +120m 6:20 / km
ahr:167 max:180

Woc selection middle distance. Today i was in a heat with the aussies, norges and suissies.
Terrain was much like large sand dunes but without many small details. So a fair bit on route choice and terrain strength, but not as much fine navigation as woc will have. It took me a few controls to get into the flow of the terrain, but after that i felt i was reading the lines pretty well. The splits show i had enough strengtg on the last steeper climbs too ;)
16th or something overall, but this weekend isn't about results. Pretty happy at 3.5mins back all up. know there's some time i can make up in that. All in all a good one for my first estonian forest experience.

As precaution i wore a small football shinpad on my L leg. Looks a bit silly yes, but don't want to aggravate the bone growth on my L shin. Funnily enough, i then go a massive bruise on my R shin...so 2 shinpads for the long haha. Yes i know i could wear gaitors, but they cost $50 a pair, compared to shinpads i already have and am used to wearing.
2 PM

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

Friday May 12, 2017 #

11 AM

Running 34:11 [3] 5.9 km (5:48 / km)

Jogs and drills
5 PM

Running warm up/down 17:00 [3] 3.5 km (4:51 / km)

And then i managed to put my watch away in my bag while picking up my emit tags by...so no gps record of the race. Silly!

Orienteering 16:45 [4] 3.8 km (4:24 / km)

I ran hard and navigated pretty cleanly, and boy does that feel good! Sure I'm a bit back, but first things first.
A couple of slip ups sneaking in toward the end, main one was either dodgy as mapping or not enough info in the bulletin - a gap in the wall on the map which was just normal wall with a bit of tape in the terrain (same tape as used for oob). Then was rushed in the short tight bit immediately after and had to hesitate to get my bearings.

But yeh. Minor points. Can work on them.

Running 10:00 [2] 1.5 km (6:40 / km)

No idea how long this was as my watch was still in quarantine. Doubt it was this long as the wd space was about 100m long and i got bored pretty quick

Thursday May 11, 2017 #

6 PM

Running 31:00 [3] 6.05 km (5:07 / km)

Loosening the legs in estonia. Hip doesn't seem to have appreciated the travel. Nothing bad, but was aware of it a couple of times, which hasn't been the case for over a week

Strength and Conditioning 10:00 [1]

Wednesday May 10, 2017 #

7 PM

Running 1:00:11 intensity: (30 @0) + (3:08 @1) + (40:53 @2) + (15:32 @3) + (8 @4) 9.69 km (6:13 / km) +203m 5:37 / km
ahr:143 max:161

Rain drenched run in høiåsmarka.

Tuesday May 9, 2017 #

Note

14 hr field work day

Monday May 8, 2017 #

4 PM

Strength and Conditioning 1:00:00 [1]

Running 10:12 intensity: (48 @0) + (46 @1) + (5:34 @2) + (2:58 @3) + (6 @4) 1.9 km (5:22 / km) +26m 5:01 / km
ahr:138 max:161

Running 10:01 intensity: (19 @0) + (7:42 @1) + (2:00 @2) 1.87 km (5:22 / km)
ahr:127 max:139

Sunday May 7, 2017 #

11 AM

Running 21:08 intensity: (26 @0) + (1:51 @1) + (13:16 @2) + (5:35 @3) 3.7 km (5:43 / km) +236m 4:20 / km
ahr:142 max:160

Warm down

Running 21:11 intensity: (21 @0) + (1:56 @1) + (9:59 @2) + (5:18 @3) + (3:37 @4) 3.86 km (5:30 / km) +53m 5:09 / km
ahr:147 max:165

A turd of a sprint race. I go annoyed and stopped racing at #3.

Running 22:04 intensity: (1:09 @0) + (7:55 @1) + (8:54 @2) + (4:06 @3) 3.03 km (7:16 / km) +122m 6:04 / km
ahr:135 max:154

Salvaged the trip with a nice warm down run around the gun emplacements above the town. Tunnels and trenches and bunkers to explore. Had calmed down a bit by the time i returned to company

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