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Training Log Archive: Lizzie

In the 7 days ending Jul 20:

activity # timemileskm+m
  Orienteering5 5:38:00 25.41(13:18) 40.9(8:16) 690
  Running4 1:57:00 11.91(9:50) 19.16(6:06) 280
  Biking1 1:35:00 19.6(4:51) 31.55(3:01) 490
  Missioning1 22:00 0.4(54:28) 0.65(33:51) 100
  Total9 9:32:00 57.33(9:59) 92.26(6:12) 1560

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Saturday Jul 20 #

4 PM

Orienteering 1:50:00 [3] 12.4 km (8:52 / km) +250m 8:04 / km

Rerun of the long test race with Greta. I took the first long leg and showed her how I'd take it. She took the lead for the short legs before I took the semi long leg through the tough marshy crap. Almost stood on 3 capercallies (writing it like it's said, too late to find a dictionary). Then Greta took the lead on the 2nd long leg.

Enjoyable training, good to discuss the terrain, routes and lines with her and show things in real life.

Friday Jul 19 #

5 PM

Running 22:00 [3] 4.0 km (5:30 / km)

Gina and I found a strava segment near the house, and realised Eva had the course record. So we went to check it out. Would rate it as one of the best segments I've found to date. Technical single track down, some contouring and climbing through trees, then a path that took you up a crevice between two massive slabs of rock. Under a rock stuck between the two cliffs, before climbing up onto tge bare rock again and back to the top track.
Was so nice I had to poach the record. But feel a bit bad as Eva set her time well over halfway into a trail halfmarathon

Missioning 22:00 [1] 0.65 km (33:51 / km) +100m 19:08 / km

All week we've been looking at the peak behind the summer house and wondering how long it would take to climb. So off we went today. 14mins to the top but this could easily be faster by (a) speeding up and (b) not looking down and taking the small risk of a small jump over a large crevice. Deemed this not worth the risk with woc around the corner.
8 mins clambering down the other side to reach the track. So so sooooo worth the climb for the view.

Thursday Jul 18 #

11 AM

Running warm up/down 22:00 [2] 3.46 km (6:22 / km) +60m 5:51 / km

Orienteering 43:00 [3] 6.1 km (7:03 / km) +150m 6:17 / km

Rerun of the WOC16 middle course. Some felling in the first parts of the course which slowed life down a bit, but felt smooth and clean for the most part - aside from the first 3 controls. So something to focus on there in the next weeks.
Disappointed to be a fair bit slower than 2016. But: Felling, uncrossable fields, not-race-pace, not-a-race, ankle-not-race-ready...Maybe I should be realistic and not disappointed...

Wednesday Jul 17 #

12 PM

Orienteering 58:00 [3] 7.2 km (8:03 / km)

Went and ran the H21 Norway course from the middle test race the other week. Feeling much better physically and technically, but not sure if I'm actually any faster.
4 PM

Orienteering 59:00 [3] 7.0 km (8:26 / km) +140m 7:40 / km

Went and ran an old TTT on Erte, arranged to be close to the swimming lakes to meet up with the kids and Lis after. But they were so smashed after a morning at the fortress that they went home early. So just the big kids for the post-training swim.

Training went well, beautiful in the forest at the moment.

Tuesday Jul 16 #

8 AM

Running 18:00 [1] 2.8 km (6:26 / km)

squad jog to the forest gym. Token strength and completed the loop
2 PM

Orienteering 1:08:00 [3] 8.2 km (8:18 / km) +150m 7:36 / km

O-intervals at Ranebo. Clinging on to Ruiari for most of them. Just about kept him in sight. Pushing harder than in a long while to hang on. Good session.

Monday Jul 15 #

5 PM

Running 55:00 [3] 8.9 km (6:11 / km) +220m 5:30 / km

Squad jog from the summer house at Bovallstrand. Magnus got us offtrack and lost. Standard.
Ankle coping but weak feeling. Had my MRI before leaving this morning. Will see what it is and what/if anything can be done.

Sunday Jul 14 #

5 PM

Biking 1:35:00 [3] 31.55 km (3:01 / km) +490m 2:48 / km

Around høiås on the roads, then home ovre the top. Could have taken some water. Little bit thirsty.

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