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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Mar 1, 2017:

activity # timemileskm+m
  Orienteering10 7:57:30 43.47(10:59) 69.96(6:50) 1356
  Running6 2:47:51 16.62(10:06) 26.75(6:16) 317
  Strength and Conditioning1 30:00
  Total12 11:15:21 60.09 96.71 1673
  [1-5]12 10:55:09

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ThFrSaSuMoTuWe

Wednesday Mar 1, 2017 #

10 AM

Orienteering 1:00:08 intensity: (6:14 @0) + (5:40 @1) + (15:16 @2) + (15:49 @3) + (10:20 @4) + (6:49 @5) 9.74 km (6:10 / km) +207m 5:35 / km
ahr:147 max:187

'sprint intervals' in Portalegre. Cool area though the narrow alleys combined with traffic and locals made for some good sidestepping and squeezing through gap practice!
Felt wrecked as and absolutely mauled the first interval - misread a junction on a tricky bend and ended up on a clanger of a 90 degree mistake! Managed the 2nd at snail's pace so decided to cut my losses and ditch the 2nd two. Jogged backwards to try get a photo of the others training, then felt good enough to cruise the last interval.
4 PM

Running 58:28 [2] 7.3 km (8:01 / km) +175m 7:09 / km

Onsdagsnatt in the day. Mass start with Eva, Hollie, Kine and Sabine. A very slow motion exercise! Eva and Hollie had a bit more left in the legs than the rest of us. Enjoyable for the most part, painful for the remaining parts.

Had one (very long) classic moment where I masterfully crossed a fence, but left one leg attached to the top line of barbed wire. Luckily Eva was right behind me to detach my leg, but it took 30s (not exaggerated, watch the gps!) before the barb agreed to let my sock go!
5 PM

Orienteering 18:48 intensity: (2:16 @0) + (2:17 @1) + (2:43 @2) + (4:22 @3) + (7:00 @4) + (10 @5) 2.13 km (8:50 / km) +43m 8:01 / km
ahr:147 max:176

Final micro sprint of the camp. Definitely not sprinting eh, so brought the tapes in. Good fun on a zoomed in map though.

Tuesday Feb 28, 2017 #

10 AM

Orienteering 22:41 intensity: (48 @0) + (5:15 @1) + (9:20 @2) + (7:18 @3) 4.0 km (5:40 / km) +12m 5:35 / km
ahr:139 max:154

To arena and wu. Could already feel tight chest tiredness on the way to arena

Orienteering 55:08 intensity: (1:49 @0) + (13:54 @1) + (39:25 @2) 7.2 km (7:39 / km) +126m 7:02 / km
ahr:136 max:146

Pom day 4.

Hit the wall today. Travel followed by training and racing caught up with me and could feel as early as 2 that today would be struggle town. Tight chest, sore arms etc etc. Battled through to the spectator, expecting Tessa to catch me at aby moment. Which she did at 10. Had already decided to dnf but that made my mind up further.
Cut short at 11. No point running nyself into the ground both physically and mentally.
C • Control 2

Running 20:00 [3] 3.0 km (6:40 / km)

Plod back to our house

Monday Feb 27, 2017 #

12 PM

Running 15:47 intensity: (6 @0) + (2:59 @1) + (3:47 @2) + (5:12 @3) + (3:43 @4) 3.06 km (5:10 / km) +18m 5:01 / km
ahr:149 max:171

Orienteering 41:29 intensity: (1 @0) + (2:47 @1) + (3:28 @2) + (21:22 @3) + (13:51 @4) 5.37 km (7:43 / km) +144m 6:49 / km
ahr:155 max:167

POM Day 3 and WRE. Was pretty excited when I saw the terrain today - like someone had spilt the pepper shaker on the map. Unfortunately, I didn't actually adapt to it that well and shipped time on the early controls. #3 aside, which was a dodgy selection by the course setter (seemed to be hidden in a hollow between rock and thickets where the only was in was to clamber over a boulder), the mistakes were all my own and due to not slowing down or checking myself as I neared the circle.
Having said that, I was 4.5min behind by #4, and 4.5 mins behind at the finish...so good stuff in there somewhere! Pretty clean from 9 onwards, barring a slight tired moment up the hill out of the spectator, and a tired routechoice through green and cliffs to 17.

Running 6:55 intensity: (46 @0) + (2:16 @1) + (3:53 @2) 1.13 km (6:06 / km) +41m 5:10 / km
ahr:130 max:144

Sunday Feb 26, 2017 #

11 AM

Running 14:04 intensity: (11 @0) + (3:04 @1) + (8:51 @2) + (1:58 @3) 2.51 km (5:37 / km) +18m 5:25 / km
ahr:138 max:156

Orienteering 1:22:07 intensity: (1:41 @0) + (2:40 @1) + (1:55 @2) + (2:58 @3) + (1:12:53 @4) 12.34 km (6:39 / km) +324m 5:53 / km
ahr:162 max:173

PM day 2. Another decent effort. Managed to rip my map all but in half exiting the second control, but fortunately the rip only effected the long route choice to 3 (which I'd already decided on), and some vague open hill land before 8.
Running strongly for the most part, until I started to pay for it around 12. Very grateful to have water here (though could have used more on the course), and managed to down a gel at 13, although it was the last thing my stomach felt like. It got me back up the hill to the finish though.
Analysing the tracking, I was running strongly and was up with Eva and Ida until 10, where I tried to avoid green too much and lost 1.5mins. Time loss from there was exiting 10, and heading to the road 12-13 (purely out of tiredness).
So happy all up. Simone was back in her rightful position, 7.5mins up on me today.

Running 12:22 intensity: (17 @0) + (6 @1) + (45 @2) + (3:37 @3) + (4:23 @4) + (3:14 @5) 2.02 km (6:07 / km) +29m 5:42 / km
ahr:163 max:184

Saturday Feb 25, 2017 #

Event: POM 2017
 
1 PM

Running 13:40 intensity: (5 @0) + (1:21 @1) + (4:58 @2) + (6:36 @3) + (40 @4) 2.67 km (5:07 / km) +27m 4:52 / km
ahr:146 max:163

Orienteering 38:20 intensity: (2:40 @1) + (27 @2) + (4:21 @3) + (29:12 @4) + (1:40 @5) 5.56 km (6:54 / km) +129m 6:11 / km
ahr:164 max:178

POM day 1. Middle on some very aussie like terrain. I had some early wobbles on the first controls, then settled into things. The course got a bit dicey toward the end as we hit more green areas, but i navigated these ok. Only big stuff up was in the circle at 13, where i lost 2 mins looking at wrong thickets too high in the valley. A shame as i'd just gained almost as much on my route choice!
Surprised but pleased to come in 2nd, behind Volynskya who isn't running the other days (so i'll claim went all out today ;)
Ahead of Simone by 6s. Which ups my victory tally to 2 (after beating her to the cake at the WOC party 2010)
C • Good work! 5

Running 11:35 intensity: (45 @1) + (9:02 @2) + (1:48 @3) 2.06 km (5:38 / km) +9m 5:31 / km
ahr:144 max:152

8 PM

Orienteering 15:32 intensity: (6 @0) + (1:45 @1) + (4:48 @2) + (6:42 @3) + (2:11 @4) 2.3 km (6:46 / km) +43m 6:11 / km
ahr:148 max:166

Went to the night sprint and ran 3 controls hard. Then jogged cos i was stuffed from th middle.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Friday Feb 24, 2017 #

9 AM

Orienteering 40:13 intensity: (4:22 @0) + (4:11 @1) + (24:12 @2) + (7:22 @3) + (6 @4) 5.59 km (7:12 / km) +54m 6:52 / km
ahr:137 max:161

Easy jog round first loop of a butterfly course. Successfully had the shortest training of the group today. Woo.
3 PM

Strength and Conditioning 30:00 [1]

balance + flexibility + Kine's 15 minutes of fun.

Thursday Feb 23, 2017 #

10 AM

Orienteering 56:18 intensity: (1:09 @0) + (6:48 @1) + (9:58 @2) + (17:08 @3) + (21:15 @4) 8.96 km (6:17 / km) +58m 6:05 / km
ahr:152 max:169

O intervals. Body felt surprisingly good so went for it....then made a 90 deg error coming out of 1. Hmm maybe not so up for it? Better from there until i navigated 16-11 instead of 16-17. Stupid brain.
But nah good to put a decent effort in.
4 PM

Orienteering 46:46 intensity: (21 @0) + (5:11 @1) + (6:26 @2) + (12:16 @3) + (22:32 @4) 6.77 km (6:54 / km) +216m 5:57 / km
ahr:155 max:173

Two hard sessions in one day may not be a great idea but couldnt pass up sprint ints on castelo de vide. So so cool and actually felt like a sprinter, which has been a while since!

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