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Training Log Archive: Lizzie

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  Running6 6:16:48 41.51(9:05) 66.8(5:38) 896
  Orienteering1 1:53:49 7.1(16:02) 11.43(9:58) 213
  Strength and Conditioning2 1:20:00
  Total8 9:30:37 48.61 78.23 1108
  [1-5]8 9:25:25

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SuMoTuWeThFrSa

Saturday Dec 31, 2016 #

4 PM

Running 14:19 intensity: (29 @0) + (3:22 @1) + (10:28 @2) 2.71 km (5:17 / km)
ahr:133 max:138

Warmup jog around the paddock.

Strength and Conditioning 30:00 [2]

Friday Dec 30, 2016 #

11 AM

Running 1:35:07 intensity: (25 @0) + (1:52 @1) + (20:26 @2) + (1:12:24 @3) 17.96 km (5:18 / km) +72m 5:11 / km
ahr:149 max:160

Long run in Tegeler forest. Found out that the forest is actually embargoed for German national league - classic! However organisers gave me the OK to run in the Southern part. Which is just as well...as I already had ;)

Thursday Dec 29, 2016 #

11 AM

Running 39:23 intensity: (27 @0) + (1:43 @1) + (12:49 @2) + (24:24 @3) 7.86 km (5:01 / km) +40m 4:53 / km
ahr:147 max:160

Run to Tegeler forest (South) and around. Had a brief but very intense encounter with a family of wild boar. Also saw a squirrel, which was much nicer.

Running 8:40 intensity: (31 @1) + (2:36 @2) + (5:31 @3) + (2 @4) 0.91 km (9:34 / km)
ahr:148 max:161

Drills

Wednesday Dec 28, 2016 #

9 AM

Running 44:33 intensity: (31 @0) + (7:27 @1) + (27:05 @2) + (9:30 @3) 7.68 km (5:48 / km) +153m 5:17 / km
ahr:141 max:158

Hoiasmarka jog with Fredrik prior to flying out. My knee was sore while lying in bed last night - but not at all when walking or running around. Something to keep an eye on...easier days to come in any case.

Tuesday Dec 27, 2016 #

5 PM

Running 12:55 intensity: (41 @0) + (7:40 @1) + (4:34 @2) 2.52 km (5:07 / km) +25m 4:53 / km
ahr:130 max:145

Running 42:33 intensity: (46 @0) + (7:46 @1) + (4:44 @2) + (20:37 @3) + (8:40 @4) 7.46 km (5:42 / km) +196m 5:03 / km
ahr:149 max:169

Rodsparken intervals. 6 x 5min, was really struggling by the end of the 4th, despite holding back. Hr was lower than normal, perhaps thanks to a big training week and maybe a bit due to the colder evening. Anyhow, took a breather jog for 5 min while Fredrik did his #5, then rejoined. Felt much stronger on the last two and got into a good rhythm.

Running 16:44 intensity: (23 @0) + (3:23 @1) + (12:58 @2) 2.91 km (5:45 / km) +45m 5:21 / km
ahr:136 max:143

Monday Dec 26, 2016 #

9 AM

Orienteering 1:53:49 intensity: (1:07 @0) + (12:58 @1) + (48:57 @2) + (50:47 @3) 11.43 km (9:58 / km) +213m 9:07 / km
ahr:144 max:158

80 control postplukk in E Hoiasmarka. Started slow, went steady, started slipping in concentration around 45-60, then picked it up a bit in the last 20 odd. Think I hit maybe 78 of the controls. Got hit by a hail storm 3/4 of the way around - a late and feeble attempt at a white christmas?
5 PM

Strength and Conditioning 50:00 [1]

Sunday Dec 25, 2016 #

12 PM

Running 1:42:34 intensity: (23 @0) + (10:31 @1) + (1:05:27 @2) + (26:13 @3) 16.79 km (6:07 / km) +365m 5:31 / km
ahr:142 max:155

Long run in Hoiasmarka by myself. Could have run a different route seen as I was solo, but meh, it's a nice run :) Plenty of people out for post christmas lunch walks.

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