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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Feb 23, 2019:

activity # timemileskm+m
  Running5 4:20:50 24.85(10:30) 40.0(6:31) 1145
  Football1 1:40:00 4.85(20:38) 7.8(12:49)
  Orienteering2 1:31:30 6.9(13:16) 11.1(8:15) 430
  Strength and Conditioning2 1:15:00
  stationary bike1 1:00:00
  Ellipse1 35:00 4.1(8:32) 6.6(5:18)
  Total8 10:22:20 40.7 65.5 1575

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SuMoTuWeThFrSa

Saturday Feb 23, 2019 #

9 AM

Running warm up/down 35:00 [2] 5.9 km (5:56 / km) +130m 5:21 / km

Orienteering 41:30 [3] 5.6 km (7:25 / km) +130m 6:38 / km

3 x 1.7-2km o intervals on Tobro N. A few bits of thinning and felling about, but the second half was clean forest.
Legs feeling good again after a couple of days off running. Still some sloppy mistakes going on. Same issues as last week really, need to check and recheck my compass more, especially on exit. And have my head going round like a periscope when I'm nearing the circle to avoid needless hesitations. I'm in the right place, just need to have the confidence to expect the control and have my head up to see it.

Friday Feb 22, 2019 #

Note
(rest day)

:D

Thursday Feb 21, 2019 #

12 PM

Ellipse 35:00 [2] 6.6 km (5:18 / km)

Solo at the gym. Passed the time watching ski VM and listening to MAFs podcast.

Strength and Conditioning 20:00 [1]

core
6 PM

stationary bike 1:00:00 [1]

Høiås was all slushy snow, so didn't take much for Ida to convince me to join her on the stationary bikes. Good chat.

Wednesday Feb 20, 2019 #

6 PM

Running warm up/down 29:00 [2] 4.1 km (7:04 / km) +130m 6:06 / km

Running 20:00 [4] 3.6 km (5:33 / km) +325m 3:50 / km

Festning Hill Reps, 5 x 4min. Thoroughly shut in the hurt box tonight. Legs heavy as anything but felt good to push through the session. Jo was further than ever out front, but I was putting in the same distances as before Christmas so definitely happy with that.
Only 6 of us out for club intervals tonight. Everyone's either buggered off skiing or south to warmer climes for the school holidays...

Running 16:50 [2] 2.4 km (7:01 / km)

Jogs back down

Tuesday Feb 19, 2019 #

8 AM

Running 26:30 [2] 4.2 km (6:19 / km) +80m 5:46 / km

Orienteering 50:00 [3] 5.5 km (9:05 / km) +300m 7:09 / km

5 O-intervals at Svinesund. Late night with football last night and not a great sleep so took it steady. I really struggled to make sense of the mapping though, so going faster wouldn't have been an option really anyway. Not a great session all up. Had similar feelings about the mapping last year if I remember right. At times wondered if the map had been corrected for declination or not, have to assume it was, and it was just me being 6 deg off on everything.

Monday Feb 18, 2019 #

7 AM

Note

f****** construction site starting up with their rock excavating at 7am again. I have no problem with waking up at 7, but starting my day with a couple of solid hours hydraulic jack-hammer...
Got out before the explosives started up. When they get them right along the strike of the bedrock it feels like the house is about to come down.
C • I guess... 3
5 PM

Strength and Conditioning 55:00 [1]

Running warm up/down 10:30 [2] 2.0 km (5:15 / km)

7 PM

Football 1:40:00 [2] 7.8 km (12:49 / km)

Warm up, strength, 8x1min shuttle runs, passing and ball control, short-pitch matches.

Got a full on shoulder straight to the chin. Teeth clashed together really nastily but luckily my tongue escaped unscathed and after 10mins I could attest that no teeth were missing or wobbly. (Sorry mum, if you're reading. Dangerous sport, I know)

Sunday Feb 17, 2019 #

10 AM

Running 2:03:00 [3] 17.8 km (6:55 / km) +480m 6:05 / km

Lovely long run down Iddefjord with Eveliina and Idun. Had some fun finding the tracks at some points, but it's not a proper run if you don't lose the track at least once! Not nearly as much ice down that way, but still glad I had my dobbed shoes.

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