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Training Log Archive: Lizzie

In the 7 days ending Jul 27:

activity # timemileskm+m
  Biking2 3:21:30 35.29(5:43) 56.8(3:33) 840
  Running3 1:43:40 9.04(11:28) 14.55(7:07) 60
  Orienteering2 1:35:50 7.02(13:39) 11.3(8:29) 270
  Ellipse1 32:00 4.35(7:21) 7.0(4:34)
  Strength and Conditioning1 30:00
  Total6 7:43:00 55.71 89.65 1170

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Saturday Jul 27 #

Note
(rest day)

Picked up Bun and a car and headed north. Picked up tents and registration packs. Successfully waited out the rain, and made ourselves at home at the campground :)
Feel guilty with two days no training. But the rest if he week will make up for it I suspect.

Friday Jul 26 #

Note
(rest day)

Travel day to scotland. Time for a bresk from summer ;)

Thursday Jul 25 #

12 PM

Running warm up/down 14:30 [3] 2.75 km (5:16 / km) +40m 4:55 / km

Orienteering 45:50 [4] 5.2 km (8:49 / km) +120m 7:54 / km

5x1km intervals on Rudskogen NW. A very heavy and marshy area, leading to very slow intervals but high effort. Made a complete mess of #1 by trying a straight route rather than taking the lines as I would in a race (and should have done here). Direction came off track and I ended up well off line.
From there the session improved, but boy it was hot and boy the terrain was super tough! Not sure I've walked so much on intervals before.

rest walks between finishes and starts not included

Running 5:10 [3] 1.2 km (4:18 / km) +20m 3:58 / km

Final interval on track and road. Had to take the first bit carefully as it was loose gravel road and not great for the ankle, but after that all good. Tough last 400m uphill on the road in the sun.

Running warm up/down 10:30 [1] 1.5 km (7:00 / km)

more of a stumble. Found a post training swimming spot this time round though. Muchly appreciated.

Wednesday Jul 24 #

9 AM

Biking 2:38:00 [2] 43.4 km (3:38 / km) +700m 3:22 / km

Long ride with Kine, out along Iddefjørd for a first loop, then across for a big lap of Ertemarke, ending at Kruseter for a swim and refuel. Good times :)
12 PM

Biking 43:30 [2] 13.4 km (3:15 / km) +140m 3:05 / km

Back from Kruseter via Tistedal and the back tracks.

Tuesday Jul 23 #

10 AM

Running 13:30 [2] 2.1 km (6:26 / km)

Headed up to Våler Varde with the HSK girls. Session was a MD which I originally intended to break up into intervalse. What I didn't count on was feeling overwhelmed on the WU. Today is 2years since my collapse and O-ringen. I thought I was OK with it, but yeah, proved myself wrong on that one during the warmup.
Fortunately Elena had already asked if I wanted to do the training as a pairs exercise, so when I met her at the start and explained how I felt, we decided that was an excellent plan.

Orienteering 50:00 [3] 6.1 km (8:12 / km) +150m 7:18 / km

Alternating the lead with Elena each control and verbalising what we were thinking along the way. Good training, left no time for other thoughts to intrude, and was interesting to see her thought process. A few times where we noted different things from each other along the route. Good to see we weren't really that much slower than the other girls who were running race pace (and we were much cleaner, with the pressure of someone watching us ;)

Monday Jul 22 #

4 PM

Ellipse 32:00 [2] 7.0 km (4:34 / km)

I like to think the ellipse machine missed me last week. So much so, today it let me win a game of solitaire.

Strength and Conditioning 30:00 [1]

Sunday Jul 21 #

12 PM

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)

Running 52:00 [3] 5.5 km (9:27 / km)

Gillingsrød middle distance.
Really nice terrain, but verrrry vague in places. Absolutely muffed the first 4 controls - to a "holy shit, how is she running WOC?!" standard. Restarted and things went better from there (to a "awww, it's OK, she's just from NZ and doesn't understand the terrain" standard).
So yeah, not the best. Ankle is sore and tired after the last week, unsurprisingly, so was slow down the hills due to that, and slow up the hills due to general tiredness.

There were positives though - accuracy toward the circle in the 2nd half of the training. A couple of times I doubted myself just before the control and hesitated. Just need the confidence to follow through the last 10m and see the flag (or lack of flag in this particular training)

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