Training Log Archive: LizzieIn the 7 days ending Jan 3, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 3, 2016 #
11 AM
Running 30:57 4.35 km (7:07 / km) +32m 6:52 / km
ahr:146 max:165
WU and running drills at Massey.
Wimped out of using the track cos there were 'real' athletes there, and I look like a complete gimp doing running drills.
Wimped out of using the track cos there were 'real' athletes there, and I look like a complete gimp doing running drills.
Orienteering 19:21 4.24 km (4:34 / km) +38m 4:22 / km
ahr:173 max:182
Ran the Wellington champs from 1.5 years ago as training. Feeling very rusty and out of practice with sprints, but wasn't horrific considering. Still not sure what the best route 4-5 is, but I took the wrong exit from the control and was committed to the route from there.
2015 was a fair shite year for my sprint orienteering, so looking to regain my sprint mojo in 2016. starting here.
In 2014 Laura won this race in 19.47, and the boys were less than 2mins faster, so I was on par with that performance (when my super fancy 'SI air' training is taken into account ;-)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
2015 was a fair shite year for my sprint orienteering, so looking to regain my sprint mojo in 2016. starting here.
In 2014 Laura won this race in 19.47, and the boys were less than 2mins faster, so I was on par with that performance (when my super fancy 'SI air' training is taken into account ;-)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
C • Oi 3
12 PM
Running 8:06 1.42 km (5:42 / km) +3m 5:38 / km
ahr:147 max:154
WD.
So humid today. Went to the uni gym to use their toilet and water fountain after, and only realised once in the bathroom just how soaked in sweat I was. Plus covered in bits of dirt and tree after my bush-bash route to 5. Delightful.
So humid today. Went to the uni gym to use their toilet and water fountain after, and only realised once in the bathroom just how soaked in sweat I was. Plus covered in bits of dirt and tree after my bush-bash route to 5. Delightful.
5 PM
Strength and Conditioning 15:00 [1]
Saturday Jan 2, 2016 #
Note
(rest day)
Friday Jan 1, 2016 #
2 PM
Orienteering 1:01:05 7.58 km (8:03 / km) +13m 7:59 / km
ahr:140 max:161
Orienteering intervals on Waikawa. My third trip to this map, following world cup and NZ champs 2014. Still the only mapped area like this in NZ, with the added challenge of extra lupin and windblown dunes now.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
The orienteering was a mixed bag, but good fun all up. Decided to air out some of the o-kit from the bottom of my old bedroom cupboard. Turns out my all yellow ensemble was perfect camo for within the lupins.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
The orienteering was a mixed bag, but good fun all up. Decided to air out some of the o-kit from the bottom of my old bedroom cupboard. Turns out my all yellow ensemble was perfect camo for within the lupins.
Thursday Dec 31, 2015 #
10 AM
Running 1:30:16 10.03 km (9:00 / km) +619m 6:53 / km
ahr:131 max:153
Explore up Mt Titi with Tessa. This one just inland from Paraparaumu, on the edge of the Akatarawa range. Actually an o-gang new years mission, but everyone was crippled or working, so Tessa and I went on foot, and Magnus and Greg went on bike. Got to the top (or as near as the bikes could get) within 1 minute of each other.
Lucky Tessa and I stopped to check which unmapped track we were on a few times, and take some scenic pics, otherwise we'd have beaten the boys ;)
Lucky Tessa and I stopped to check which unmapped track we were on a few times, and take some scenic pics, otherwise we'd have beaten the boys ;)
Wednesday Dec 30, 2015 #
10 AM
Biking 42:23 9.52 km (4:27 / km) +3m 4:27 / km
ahr:128 max:147
Bike ride up to Osgiliath for training. Except the track I wanted to take into the forest from Waitarere was closed off, and the empty sections I used to cut through now have houses on them.
so I headed out to the beach with the intention of finding a track through the dunes and into the forest further north. Yeah. there are no such tracks. Rode right up to the river mouth before cutting in. My off road 'shortcuts' work well when running...not so much on the bike.
BUT. once I did make it through the coastal strip, I came onto the track 100m from the start triangle. Nailed it.
so I headed out to the beach with the intention of finding a track through the dunes and into the forest further north. Yeah. there are no such tracks. Rode right up to the river mouth before cutting in. My off road 'shortcuts' work well when running...not so much on the bike.
BUT. once I did make it through the coastal strip, I came onto the track 100m from the start triangle. Nailed it.
11 AM
Orienteering 52:58 7.37 km (7:11 / km) +13m 7:07 / km
ahr:152 max:168
Control Picking in the coastal macrocarpa strip (didn't touch the open dunes though, green stripes aren't worth it). followed by a short middle distance.
Control Pick: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Middle: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Control Pick: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Middle: http://ogang.org/doma/show_map.php?user=lizziei&ma...
12 PM
Biking 30:01 9.4 km (3:12 / km) +25m 3:09 / km
ahr:134 max:150
Biking back on the forest tracks. Noting which blocks have been felled (plenty) and which are growing back to almost runnable state (not so many).
3 PM
Running 1:25:58 7.89 km (10:54 / km) +486m 8:20 / km
ahr:140 max:156
6 disc track loop at Ohau Gorge, edge of the Tararua range, in from Levin. Would love to do the Waiopehu hut and Gable end ridge loop sometime, but not with a less than 100% knee. (I hear gable end ridge is a shocker of a track, but that's half the appeal ;)
But man it's hard to resist the Tararuas when they're clear and sunny.
(actually 9.2km, 1hr 32. accidentally paused the watch for a flat stretch toward the end)
But man it's hard to resist the Tararuas when they're clear and sunny.
(actually 9.2km, 1hr 32. accidentally paused the watch for a flat stretch toward the end)
Tuesday Dec 29, 2015 #
5 PM
Running 56:34 9.33 km (6:04 / km) +17m 6:01 / km
ahr:145 max:157
Easy run down the Macrocarpa strip in Hyderabad. Was warned that there was windfall, but nah, nothing much. Clean open forest, stuff of dreams. Ran right down the the south of the forest, out to the beach 1km along, then back in to the coastal track.
Went to check out the more inland forest blocks on the way back. This is one of the two forests I grew up and learnt to orienteer in, 'til it got cut down 10ish years ago. Now every time I'm home I check it out to see if it's runnable again yet...nope, i made it about 20m in before getting stopped by trimmings and green crap. But it won't stop me hoping and checking again next time!
Went to check out the more inland forest blocks on the way back. This is one of the two forests I grew up and learnt to orienteer in, 'til it got cut down 10ish years ago. Now every time I'm home I check it out to see if it's runnable again yet...nope, i made it about 20m in before getting stopped by trimmings and green crap. But it won't stop me hoping and checking again next time!
Strength and Conditioning 20:00 [3]
considered on the beach, but too hot for that malarkey.
took myself for a romantic walk on the beach at sunset though:
took myself for a romantic walk on the beach at sunset though:
Monday Dec 28, 2015 #
2 PM
Running 1:07:59 10.92 km (6:13 / km) +52m 6:05 / km
ahr:149 max:177 slept:8.5
Running drills followed by sprint intervals at Massey Uni. Hot afternoon so happy to do drills in the shade of the gum trees by the football pitches. There is a really nice track there, with no big fence to jump to get to it and not many using it. So will remember that for next time I'm in Palmy and it's not stinking hot!
Orienteering intervals around the campus, which is a wicked area, and I haven't run on it for years. The usual level of construction work and updates to keep me on my toes mid-interval.
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Orienteering intervals around the campus, which is a wicked area, and I haven't run on it for years. The usual level of construction work and updates to keep me on my toes mid-interval.
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...