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Training Log Archive: Lizzie

In the 7 days ending Nov 26, 2016:

activity # timemileskm+m
  Running7 5:29:01 30.33(10:51) 48.81(6:44) 1240
  Orienteering3 3:32:10 12.83(16:32) 20.65(10:16) 368
  Strength and Conditioning3 1:30:00
  Total9 10:31:11 43.16 69.46 1608
  [1-5]9 10:25:45
averages - sleep:6.8

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SuMoTuWeThFrSa

Saturday Nov 26, 2016 #

9 AM

Running 17:34 intensity: (1:03 @0) + (1:29 @1) + (11:08 @2) + (3:54 @3) 2.99 km (5:52 / km) +109m 4:58 / km
ahr:140 max:154

To training, Vegard warm up pace

Orienteering 48:27 intensity: (15 @0) + (20 @1) + (42 @2) + (18:00 @3) + (29:10 @4) 5.07 km (9:33 / km) +99m 8:42 / km
ahr:160 max:167

Club O-ints before Kick-off 2017 meetings. Was feeling good and solid, keeping up with the Junior Boys, Hakon and Mats (assume they were taking it easier).

Running 12:39 intensity: (48 @0) + (4:58 @1) + (6:53 @2) 2.16 km (5:52 / km) +26m 5:32 / km
ahr:132 max:142

Home from training. Lizzie warm down pace

Friday Nov 25, 2016 #

6 PM

Running 35:42 intensity: (1:12 @0) + (3:33 @1) + (25:17 @2) + (5:13 @3) + (27 @4) 5.67 km (6:18 / km) +108m 5:45 / km
ahr:139 max:162

Lysløypa with some hill strides in the pouring rain thrown in.

Strength and Conditioning 15:00 [1]

Core + Balance

Thursday Nov 24, 2016 #

9 AM

Orienteering 1:17:16 intensity: (1:40 @0) + (14:13 @1) + (44:04 @2) + (17:19 @3) 6.85 km (11:17 / km) +91m 10:35 / km
ahr:140 max:155

TTT. focusing on focusing. Which worked alright. I overtook Magne on a control... But i don't think i'm meant to mention it ;)
6 PM

Running 40:16 intensity: (28 @0) + (10:06 @1) + (29:24 @2) + (18 @3) 5.89 km (6:50 / km) +110m 6:15 / km
ahr:136 max:149

Høiås jogs.

Strength and Conditioning 15:00 [1]

Glutes + Hammies

Wednesday Nov 23, 2016 #

Note
slept:6.0

6 PM

Orienteering 1:26:27 [3] 8.73 km (9:54 / km) +178m 8:59 / km

Onsdagsnatt #4 for the season. Was really quite pleased with myself tonight. Had a little group going with hollie, anders and one other shadow in the dark and we kept a steady pace and nav going the whole way. So all g. Let's just ignore the fact i missed no. 1 by a bit ;)

Tuesday Nov 22, 2016 #

5 PM

Running 28:05 [3] 4.34 km (6:28 / km) +111m 5:44 / km
slept:7.5

Home to festning and wu hill sprints there

Running 35:37 [3] 6.22 km (5:44 / km) +336m 4:31 / km

5x4.30 hills. Tried desperately to hang on to eva and hollie on the last one, but they just seemed to have a higher gear tonight

Running 20:16 [3] 2.94 km (6:54 / km) +79m 6:05 / km

Home again

Monday Nov 21, 2016 #

4 PM

Running 12:18 [3] 1.92 km (6:23 / km) +33m 5:53 / km

Strength and Conditioning 1:00:00 [3]

6 PM

Running 11:36 [3] 1.93 km (6:01 / km)

Sunday Nov 20, 2016 #

10 AM

Running 1:54:58 [3] 14.74 km (7:48 / km) +328m 7:01 / km

Struggletown today. Really feeling the effects of a very late night on friday, and 3 trainings in 36 hours. Body was OK, but mentally the anxiety started to come in.
Let the others leave me behind and not keep waiting for me, which really helped as i didn't feel any pressure to keep up or not delay them. Met up at Hoias anyway, and cruised the downhill half with Jo.

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