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Training Log: Lizzie

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:56:37 13.97(16:56) 22.48(10:32) 536
  Running4 3:46:24 21.26 34.21 612
  Strength and Conditioning1 20:00
  Total6 8:03:01 35.23 56.69 1148
  [1-5]6 7:54:05
«
1:42
0:00
TuWeThFrSaSuMo

Sunday Dec 4 #

9 AM

Running 1:42:57 15.7 km (6:33 / km) +328m 5:56 / km
ahr:143 max:156

Hoiasmarka long run with Tessa Eva and Jo (and Fredrik for a bit before he left us in his ice-dust). Feeling pretty good today, stark contrast to two weeks ago!

Saturday Dec 3 #

4 PM

Running 37:50 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 #

6 PM

Orienteering 1:11:56 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 #

9 AM

Orienteering 1:28:11 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 #

6 PM

Orienteering 1:16:30 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 #

6 PM

Running 16:52 2.92 km (5:46 / km) +24m 5:33 / km
ahr:149 max:163

Jog down and a few drills.

Running 39:26 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 2.41 km (5:56 / km) +62m 5:15 / km
ahr:145 max:154

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

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