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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending May 30, 2016:

activity # timemileskm+m
  Orienteering5 3:58:32 20.46(11:39) 32.93(7:15) 722
  Running5 3:11:41 19.86 31.95 742
  Football2 1:30:00
  Stretch'n'roll2 25:00
  Total11 9:05:13 40.32 64.89 1464
  [1-5]9 8:30:51

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TuWeThFrSaSuMo

Monday May 30, 2016 #

11 AM

Running 30:31 [3] 5.83 km (5:14 / km) +109m 4:47 / km

Down town to the cardiologist (10min) and long route winding my way home after.

Running 10:00 [5]

Actually I don't know how long or how far this was.
Treadmill test at the cardiologist. I originally booked this pre-Poland WC and pre-Tio. The plan then being that I'd be smashed from EOC and thus more likely to induce a funny turn while on the ECG treadmill.
But yeah, that plan changed. Still worth having the treadmill test, but really needed to be more sustained and a slower ramp up to try and induce anything I think.
Bit funny in a masochistic when I realised a bit late that the dr hadn't told me how to abort the test when it got too hard. So I had to try ask him while effectively sprinting up a pretty steep slope, and then explain that I didn't want to stop yet, just wanted to know how to when the time came! Which it did, about 30s later.

So yeah, we don't think it's anything to do with my heart. Good.
4 PM

Football 30:00 [1]

very light training thanks to the match yday. Signed my club transfer papers, so just have to wait for the paper work to go through...fortunately I last played in Australia, so my transfer doesn't rely on NZ Football doing anything, else I'd never get to play ;)
(bit of a topical side barb) http://m.nzherald.co.nz/sport/news/article.cfm?c_i...
C • NZ football 1

Sunday May 29, 2016 #

12 PM

Running 1:35:58 intensity: (29 @0) + (13:57 @1) + (31:49 @2) + (45:25 @3) + (4:18 @4) 16.58 km (5:47 / km) +470m 5:04 / km
ahr:146 max:167

Solo long run, from home down the valley to town and up and around the fortress. Then over to the forest and trails for a nice loop. sweet views over the fiord to the WOC terrain. Back to the fortress and back home.

Saturday May 28, 2016 #

12 PM

Running 4:04 intensity: (26 @0) + (34 @1) + (3:04 @2) 0.92 km (4:25 / km) +5m 4:18 / km
ahr:134 max:143

to Strupe skole

Orienteering 39:03 intensity: (56 @0) + (28:36 @1) + (9:31 @2) 5.52 km (7:05 / km) +91m 6:32 / km
ahr:127 max:143

Jog around Strupe with Nina

Running 15:13 intensity: (16 @0) + (4:55 @1) + (8:41 @2) + (1:21 @3) 2.71 km (5:37 / km) +20m 5:25 / km
ahr:137 max:151

round about way home

Thursday May 26, 2016 #

3 PM

Orienteering 33:07 [2] 3.92 km (8:27 / km) +78m 7:41 / km

Easy bringing in controls from sport8 on Hoias with Nina
6 PM

Orienteering 1:08:54 intensity: (2:02 @0) + (12:39 @1) + (29:39 @2) + (24:14 @3) + (20 @4) 10.2 km (6:45 / km) +228m 6:05 / km
ahr:142 max:162

Another tough session. This time hill intervals at Hoias. One of my favourite kinds of sessions - hill climb on track followed by orienteering back down when in oxygen debt. Although, at Hoias there's never any 'true downhill' more of an undulating terrain with net downhill!
Made the mistake of pushing too hard after Fredrik on the first uphill. With an already fatigued body I then barely made it to the start triangle (hr and speed wasn't actually high, but felt smashed as)! So I was really red-lining on the first downhill. From there, I moderated my uphill efforts to have me in oxygen debt, but not dead ;)
Felt best on my 3rd course, but not good enough to be tempted into a 4th!
9 PM

Stretch'n'roll 15:00 [0]

Wednesday May 25, 2016 #

9 AM

Running warm up/down 5:53 intensity: (3:44 @0) + (2:03 @1) + (6 @2) 0.68 km (8:36 / km) +13m 7:52 / km
ahr:108 max:134

Orienteering 53:52 intensity: (1:29 @0) + (5:41 @1) + (15:17 @2) + (31:19 @3) + (6 @4) 6.56 km (8:13 / km) +190m 7:10 / km
ahr:146 max:161

Middle on Nasinge. Tough going! Bit scary to think if it's this tough in Spring, just what will it be like in August?!!! (actually, having run in similar areas in August last year, the even more daunting though is that I actually know how tough it will be!)
Anyway. Forewarned is Forearmed :)
More practice at bringing my mind back to task when it wandered off. Worked OK today. Felt pretty awful physically, but navigation var bra.
C • bashing 4
6 PM

Stretch'n'roll 10:00 [0]

7 PM

Football 1:00:00 [3]

Intensity lifted tonight. Will have bruises tomorrow.

Tuesday May 24, 2016 #

5 PM

Running warm up/down 14:43 [2] 2.87 km (5:08 / km) +59m 4:39 / km

WU.
Felt pretty awful really. Too much sitting around during the day?

Orienteering 43:36 [3] 6.74 km (6:28 / km) +135m 5:53 / km

Sprint intervals in Tistedal.
Ran the first one in two parts, then the 2nd as one long one. Need to get more confident/used to 15min sprint pace again, so fewer 7-9 min intervals from here maybe.
Quite a bit of forest on the first, which slowed things down. Then the 2nd (3rd) one went down into town. Focusing on running, which worked - but meant I made some pretty basic nav mistakes! Woops. one step at a time.

incl. 3 min rest between 1+2, and a 5 min jog rest between 2+3 and 2.43 where i just forgot to turn the watch off ;)

Running 15:19 [3] 2.36 km (6:30 / km) +67m 5:42 / km

wd collecting controls

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