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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Orienteering10 9:01:42 41.83 67.33 1484
  Running2 32:45 3.44(9:32) 5.53(5:55) 15
  Strength and Conditioning1 25:00
  Missioning1 15:00
  Total12 10:14:27 45.27 72.86 1499
  [1-5]12 9:52:07

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

Note
(rest day)

In Chch for the day, went for a recovery walk and a recovery swim in the sea. Got dumped by a number of waves, perfect recovery ;)
C • Christchurch :( 2

Saturday Feb 11, 2017 #

7 AM

Orienteering 20:00 [2] 4.0 km (5:00 / km)

Low intensity wanaka sprint (and wu)

Friday Feb 10, 2017 #

Orienteering 35:00 [3] 6.0 km (5:50 / km)

Sticky forest O ints. 1st one slow, 2nd OK, 3rd one slow.
3 PM

Orienteering 45:52 intensity: (34:20 @1) + (6:58 @2) + (4:34 @3) 4.24 km (10:50 / km) +207m 8:42 / km
ahr:123 max:157

Matukituki middle. Alpine terrain on the slopes of the valley. Long grass and dodgy compass after yesterday's breakage. Which were good excuses to cover how slow I was from tiredness ;)

Missioning warm up/down 15:00 [3]

Attempting to reach a waterfall up the side of the valley. Failed, bush was impenetrable and too steep.

Thursday Feb 9, 2017 #

10 AM

Orienteering 22:41 intensity: (43 @0) + (5:44 @1) + (12:15 @2) + (3:54 @3) + (5 @4) 2.99 km (7:36 / km) +75m 6:45 / km
ahr:138 max:161

WU on Earnscleugh. Steep open farmland with rock detail. We had a map with no rocks other than the control feature - which meant concentrating on contours. Right and good idea, except it turns out the mapping of contours on the map was really slack! An entire hill missing on the penultimate control.
11 AM

Orienteering 55:09 intensity: (25:40 @1) + (18:28 @2) + (7:32 @3) + (3:29 @4) 8.42 km (6:33 / km) +243m 5:43 / km
ahr:133 max:173

Mass start diamond exercise. Went at a steady pace which mean getting left well dead by the boys, and being well ahead of the girls. Waited at the last pivot to try and get some company for the last few, but to no avail, so kept going.
Managed to avoid being run over by, or annoying, the poor cows too much. The boys had them running every which way!

Orienteering 37:41 intensity: (6:42 @0) + (17:48 @1) + (7:47 @2) + (4:04 @3) + (1:20 @4) 4.66 km (8:05 / km) +122m 7:09 / km
ahr:127 max:168

O intervals after lunch. Too smashed and too soon after eating to run hard. In fact, walked half of the second one.

Wednesday Feb 8, 2017 #

11 AM

Orienteering 1:19:50 intensity: (2:51 @0) + (14:32 @1) + (19:07 @2) + (23:12 @3) + (19:27 @4) + (41 @5) 9.0 km (8:52 / km) +228m 7:52 / km
ahr:148 max:180

WU and intervals on Naseby - jogged the tracks between ints and concentrated on spiking the nav within the ints. Reminded how much I enjoy gold mining terrain.

Orienteering 37:20 intensity: (1:46 @0) + (1:45 @1) + (14:56 @2) + (6:54 @3) + (8:19 @4) + (3:40 @5) 3.74 km (10:00 / km) +81m 9:01 / km
ahr:151 max:184

Simplification in Naseby. Fine until I hit the impenetrable 'light' green.

Orienteering 40:14 intensity: (1:00 @0) + (15:01 @1) + (24:08 @2) + (5 @3) 3.5 km (11:30 / km) +115m 9:52 / km
ahr:134 max:148

Middle distance.
6 PM

Strength and Conditioning 25:00 [3]

Tuesday Feb 7, 2017 #

8 AM

Running 22:45 intensity: (26 @0) + (3:03 @1) + (2:15 @2) + (2:38 @3) + (8:33 @4) + (5:50 @5) 4.03 km (5:38 / km) +15m 5:32 / km
ahr:161 max:184

Morning jog. HR monitor on the fritz
11 AM

Orienteering 52:02 intensity: (3:17 @0) + (6:10 @1) + (12:04 @2) + (25:09 @3) + (5:22 @4) 7.9 km (6:35 / km) +231m 5:45 / km
ahr:145 max:167

Sweet as gold mining sprint map just on the edge of Alex. Map is half finished at the moment, but when it's complete, man it will be awesome! NZ champs quality area at the least.
2 PM

Orienteering 25:45 intensity: (2:33 @0) + (8:08 @1) + (10:30 @2) + (4:34 @3) 4.13 km (6:14 / km) +11m 6:09 / km
ahr:134 max:159

Direction change practice on the other side of Alex. flat as forest with track network. one control per section of map, with having to reorient each control. Slow going as legs already tired on day #1 of camp (big last week though, no surprise). Made a couple of mistakes and had to go have a 2nd look after.
6 PM

Orienteering 21:47 intensity: (1:52 @0) + (5:44 @1) + (8:37 @2) + (4:14 @3) + (1:20 @4) 3.98 km (5:29 / km) +3m 5:27 / km
ahr:138 max:169

Sprint intervals on Alex high school. Cool as little area. Dead legs and breathing on the last couple.

Monday Feb 6, 2017 #

10 AM

Orienteering 48:21 intensity: (1:10 @0) + (31 @1) + (5:00 @2) + (30:10 @3) + (11:30 @4) 4.77 km (10:09 / km) +170m 8:37 / km
ahr:154 max:173

Waikaia middle. Updated map and nicer forest. Smashed from yday and made some prettty basic tired mistakes. In stark contrast to the long, today i was less than 1 min ahead. Just managed to keep laura at bay ;)

Orienteering 20:00 [1]

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

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