Training Log Archive: LizzieIn the 7 days ending Mar 17, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
| |||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Mar 17, 2012 #
Note
(rest day)
No training as such as showing Joris the delights of Canberra. Plenty of biking around (1.5hrs+) and took Mo's dog Kumo for a walk up and around Ainslie (1.5hrs).
Such a mix of weather!
Such a mix of weather!
Friday Mar 16, 2012 #
8 AM
Running 17:00 [2]
(rest day) shoes: Asics Trabuco 2012
Just along the bike tracks to pick up a bike from Shannon for the weekend. Legs unappreciative given the late training last night, but they got over it soon enough once they realised I wasn't stopping :)
5 PM
Football 45:00 [1]
A/W soccer. didn't do much and spent a fair amount of time in goal (not timed), ground was v.slippery and I didnt have boots so didn't want to mix it up with the boys (who don't seem to understand the term SOCIAL soccer, and go hard out)
Thursday Mar 15, 2012 #
Note
Online entry for Oceania now up and running: http://oceania2013.co.nz reduced entry fee until June 30th
Plus sample maps and nice photos, not that at I'm at all biased :)
Plus sample maps and nice photos, not that at I'm at all biased :)
8 AM
Strength and Conditioning 16:00 [1]
9 AM
Mtn Biking 51:00 [3]
Had to get to the lab so decided to mtn bike in over bruce ridge. Enjoyed it a bit much and didn't get to the lab til 10.15, oops...
1 PM
Running 34:30 [3]
shoes: Asics Trabuco 2012
disadvantage of lab being half way up black mtn: lack of motivation to get there in the morning.
advantage of lab being half way up black mtn: absolutely no problem with motivation to get out running at lunchtime!
just a short one. Warm up (literally up) to circumcision from the quarry and round a bit. Then 10 x 30:30 = 1 and a little bit of a lap of circumcision. Warm down over the top of blackie, partly cos it feels like cheating not going to the top, and partly to get to the water fountain as we don't have drinking water at the lab.
v. short ints today, just to get the legs going. Two decent weeks of training before nats now :)
advantage of lab being half way up black mtn: absolutely no problem with motivation to get out running at lunchtime!
just a short one. Warm up (literally up) to circumcision from the quarry and round a bit. Then 10 x 30:30 = 1 and a little bit of a lap of circumcision. Warm down over the top of blackie, partly cos it feels like cheating not going to the top, and partly to get to the water fountain as we don't have drinking water at the lab.
v. short ints today, just to get the legs going. Two decent weeks of training before nats now :)
7 PM
Football 1:30:00 [3]
So had our 6-0 loss from Sunday reversed cos the other team fielded an in-eligible player. Rofl. So now counts as a 3-0 win, not that it means anything in teh context of the pre-season cup.
Anyway, fun training. Quad was fine as anything, so decided I should tweak my Achilles to make up for it...
Anyway, fun training. Quad was fine as anything, so decided I should tweak my Achilles to make up for it...
Wednesday Mar 14, 2012 #
biking (commute) 37:00 [1]
8 AM
Strength and Conditioning 19:00 [1]
man my stability is so much better than 2 months ago!
6 PM
Running 1:05:00 [3]
shoes: Asics Trabuco 2012
Went for a bit of a plod. Weekend caught up with me today and I spent most of the day asleep with my eyes open at my desk.
First 20mins were painful and then the legs eased out a bit. Eventually found myself on top of Ainslie, then just cruised home via single tracks.
Avoided any dog meet shorts incidents this week
First 20mins were painful and then the legs eased out a bit. Eventually found myself on top of Ainslie, then just cruised home via single tracks.
Avoided any dog meet shorts incidents this week
Tuesday Mar 13, 2012 #
Strength and Conditioning 20:00 [2]
biking (commute) 40:00 [3]
I await the inevitable day where i get a puncture enroute to uni or home...
6 PM
Football 1:00:00 [3]
Huzzah for earlier soccer training on a Tues night! Home just after 8pm = time to digest dinner before bed!
On the down side my L quad is just not a happy chappy following the weekend. I aggravated it towards the end of the middle, deep heated it and it was OK through the long. But soccer is just a bit too much. Might have to skip training on thurs to let it recover by the weekend.
Fair bit of standing around tonight, just as well, it was fairly hot! Sweated like a little animal (to quote a team mate)
On the down side my L quad is just not a happy chappy following the weekend. I aggravated it towards the end of the middle, deep heated it and it was OK through the long. But soccer is just a bit too much. Might have to skip training on thurs to let it recover by the weekend.
Fair bit of standing around tonight, just as well, it was fairly hot! Sweated like a little animal (to quote a team mate)
Monday Mar 12, 2012 #
Note
baack from a thoroughly enjoyable weekend. Worth the 20hours or so of driving for just under 2 hours of racing...
And as an added bonus I seem to have come through the weekend without picking up either of Olle or Lachy's flu type sicknesses! (touch wood)
And as an added bonus I seem to have come through the weekend without picking up either of Olle or Lachy's flu type sicknesses! (touch wood)
3 PM
Mtn Biking 1:00:00 [3]
to uni via O-Connor and Bruce ridges, then little Blackie. So much fun, and didn't bail either which was nice. Back tire is getting a bit thin on tread though.
Sunday Mar 11, 2012 #
10 AM
Orienteering warm up/down 15:00 [3]
shoes: VJ Bold 2011
Orienteering 1:15:42 [5]
shoes: VJ Bold 2011
NOl race 3 Eureka Challenge.
Not usually a fan of mass start (non relay) races. But this has to be one of the most fun races I've done in a long time. Started off strongly, infact a bit too strong as I almost missed the track junction before number one, thinking I hadnt gone far enough yet! Split from Grace and Kathryn midway through the first loop, which I found a bit disconcerting. But reminded myself to be confident and sure enough turned out I was going the right way :)
Caught up a group which had the shorter split to begin with, then led them all astray on number 6, oops!
Went through the change over with Aislinn, who had the same loops as me apart from one control towards the end of the loop. So I made sure we kept the pace high, knowing that Grace and Kathryn had the shorter splits on their second loop. We hesitated a bit at 12, and I wasn't 100% sure which reentrent I was heading for at 13, but that's the advantage of having 2 of you reading the map, so Aislinn led me into it :)
Caught sight of Grace 50m ahead as we came into the penultimate control of the 2nd loop. Stopped for a gel and water at the map change, while keeping an eye on her. Aislinn caught up again here, having had the slightly longer split on the penultimate control.
Grace was a bit to the left on 17, so by the first control of the final common loop we were all together again. Got overtaken by the leading boys on the way to 19 - in contrast to us three running in silence, there seemed to be a fair bit of smack talking going on within their group!
The other two seemed content to sit on my heels through 19-20. Then I headed straight back out to the track to blast it to 21 ( a control we'd already had). Soon realised there was only one set of footsteps behind me - Grace had taken an alternative route. Aislinn split from me towards the end of the leg too, but was only 30m or so behind at the control.
Decided to take a slightly riskier option into 22, and sure enough messed up my contouring, corrected myself, but Aislinn beat me into the control. Spotted Grace behind us again as we left the control, and I took the time through the short 23-24 to take my second gel. A bit of a miss on 24 and Grace was with us again.
Gel taken I reclaimed the lead, with the other two on my heels again. Realised my legs were feeling fine so was feeling pretty happy, wasn't too concerned with the nav, given there were 3 of us to pick up on any mistakes. So was content to stick together through the tricky mining stuff, and make a surge towards the last couple of controls as I really didn't fancy a sprint finish!
Lost Grace on the way to 26, and I made a point of running up the steep track - not such a brilliant idea as i was then in oxygen debt at the top when I had to navigate! So Aislinn and I missed it a bit, but Grace led us into the control. Back into the lead through 27 and to 28, but again let Grace lead me into the control at the end, rather than make a mess of it myself :)
Then decided to make a bid for it to the penultimate control. knew I couldn't just make a half arsed attempt, as that could come back to bite me. So really pushed it up and over the spur to 30, and into the reentrent...only to not see the control! Panic avoided though, it was just a bit further down than i expected. Saw Aislinn hit the reentrent too high as I was leaving the control, so knew I had about 25s on her.
Out to the track, along and in towards the last control. And again. Where is it?! Did not handle myself well here, panicked a bit - confused by the tapes leading to the finish which started before the final control. Once I ignored them I was fine though, and saw the last control at the same time as Aislinn came into view. Phew!
Caned it down the finish, with Aislinn close behind and Grace not far back from that. Comfortable enough, but could have done without the heart stopper at the final control. Something i need to practice, but which comes when I'm under pressure, so kind of hard to pracitce?!
Anyway, a thoroughly enjoyable race. thanks to Aislinn and Grace. Funny that we all enjoyed it so much given part of the reason we do orienteering rather than running is that you get to race by and against yourself rather than head to head!
Maps with my gps route on facebook.
https://www.facebook.com/media/set/?set=a.10150856...
Not usually a fan of mass start (non relay) races. But this has to be one of the most fun races I've done in a long time. Started off strongly, infact a bit too strong as I almost missed the track junction before number one, thinking I hadnt gone far enough yet! Split from Grace and Kathryn midway through the first loop, which I found a bit disconcerting. But reminded myself to be confident and sure enough turned out I was going the right way :)
Caught up a group which had the shorter split to begin with, then led them all astray on number 6, oops!
Went through the change over with Aislinn, who had the same loops as me apart from one control towards the end of the loop. So I made sure we kept the pace high, knowing that Grace and Kathryn had the shorter splits on their second loop. We hesitated a bit at 12, and I wasn't 100% sure which reentrent I was heading for at 13, but that's the advantage of having 2 of you reading the map, so Aislinn led me into it :)
Caught sight of Grace 50m ahead as we came into the penultimate control of the 2nd loop. Stopped for a gel and water at the map change, while keeping an eye on her. Aislinn caught up again here, having had the slightly longer split on the penultimate control.
Grace was a bit to the left on 17, so by the first control of the final common loop we were all together again. Got overtaken by the leading boys on the way to 19 - in contrast to us three running in silence, there seemed to be a fair bit of smack talking going on within their group!
The other two seemed content to sit on my heels through 19-20. Then I headed straight back out to the track to blast it to 21 ( a control we'd already had). Soon realised there was only one set of footsteps behind me - Grace had taken an alternative route. Aislinn split from me towards the end of the leg too, but was only 30m or so behind at the control.
Decided to take a slightly riskier option into 22, and sure enough messed up my contouring, corrected myself, but Aislinn beat me into the control. Spotted Grace behind us again as we left the control, and I took the time through the short 23-24 to take my second gel. A bit of a miss on 24 and Grace was with us again.
Gel taken I reclaimed the lead, with the other two on my heels again. Realised my legs were feeling fine so was feeling pretty happy, wasn't too concerned with the nav, given there were 3 of us to pick up on any mistakes. So was content to stick together through the tricky mining stuff, and make a surge towards the last couple of controls as I really didn't fancy a sprint finish!
Lost Grace on the way to 26, and I made a point of running up the steep track - not such a brilliant idea as i was then in oxygen debt at the top when I had to navigate! So Aislinn and I missed it a bit, but Grace led us into the control. Back into the lead through 27 and to 28, but again let Grace lead me into the control at the end, rather than make a mess of it myself :)
Then decided to make a bid for it to the penultimate control. knew I couldn't just make a half arsed attempt, as that could come back to bite me. So really pushed it up and over the spur to 30, and into the reentrent...only to not see the control! Panic avoided though, it was just a bit further down than i expected. Saw Aislinn hit the reentrent too high as I was leaving the control, so knew I had about 25s on her.
Out to the track, along and in towards the last control. And again. Where is it?! Did not handle myself well here, panicked a bit - confused by the tapes leading to the finish which started before the final control. Once I ignored them I was fine though, and saw the last control at the same time as Aislinn came into view. Phew!
Caned it down the finish, with Aislinn close behind and Grace not far back from that. Comfortable enough, but could have done without the heart stopper at the final control. Something i need to practice, but which comes when I'm under pressure, so kind of hard to pracitce?!
Anyway, a thoroughly enjoyable race. thanks to Aislinn and Grace. Funny that we all enjoyed it so much given part of the reason we do orienteering rather than running is that you get to race by and against yourself rather than head to head!
Maps with my gps route on facebook.
https://www.facebook.com/media/set/?set=a.10150856...