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Training Log Archive: loobey

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Running22 12:01:54 75.39(9:34) 121.34(5:57) 3372
  Walking1 4:29:20 8.2(32:51) 13.19(20:25) 1711
  Strength & Conditioning5 3:50:00
  Orienteering13 3:12:09 23.15(8:18) 37.26(5:09) 671
  Cycling1 55:04 10.01(5:30) 16.11(3:25) 100
  Total31 24:28:27 116.76 187.9 5854
  [1-5]31 23:59:24

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Friday Jan 31, 2020 #

10 AM

Running (Warm Up) 11:22 intensity: (50 @2) + (9:55 @3) + (37 @4) 2.14 km (5:19 / km) +5m 5:15 / km
ahr:152 max:166 shoes: Mizuno Wave Inspire 14

Orienteering race 14:07 intensity: (26 @2) + (8 @3) + (3:09 @4) + (10:24 @5) 2.83 km (4:59 / km) +14m 4:52 / km
ahr:180 max:194 shoes: Inov8 F-lite 195 Blue 2

Sprint the Bay Stage 1 - E.I.T. (mass start)
8th

Woke up not feeling very up for this after a terrible sleep and sore throat. Did a Lizzie and forgot to clear my Sportident so was just leaking time the whole way through and disrupted my rhythm quite a bit as had to keep sprinting to catch back with the people I was with. Sitting in 5th at the 19th control but lost a load of time and placings running round 3 sides of a building.

Running (Warm Down) 8:12 intensity: (11 @1) + (3:47 @2) + (4:14 @3) 1.17 km (7:00 / km)
ahr:137 max:148 shoes: Mizuno Wave Inspire 14

6 PM

Running (Warm Up) 8:30 intensity: (12 @1) + (1:10 @2) + (7:08 @3) 1.7 km (5:00 / km) +28m 4:37 / km
ahr:147 max:156 shoes: VJ XTRM

Orienteering race 15:47 intensity: (18 @1) + (30 @2) + (49 @3) + (4:16 @4) + (9:54 @5) 2.76 km (5:44 / km) +40m 5:20 / km
ahr:174 max:192 shoes: VJ XTRM

Sprint the Bay Stage 2 - Te Aute College
5th

Absolutely roasting before the start so took it out steadily but still suffered on all the hills. Dizzy again and had to do a fair bit of walking/stopping to read the map as I was in too much oxygen debt. One major time loss to 8 when I didn't go far enough left and got trapped by the cliff but apart from that just really slow to make decisions.

Running (Warm Down) 13:07 intensity: (6 @1) + (1:30 @2) + (11:31 @3) 2.0 km (6:34 / km) +25m 6:11 / km
ahr:143 max:154 shoes: Mizuno Wave Inspire 14

Thursday Jan 30, 2020 #

4 PM

Running 41:06 intensity: (10 @0) + (19 @1) + (19:35 @2) + (21:02 @3) 7.42 km (5:32 / km) +85m 5:14 / km
ahr:137 max:159 shoes: Mizuno Wave Inspire 14

Jog under the Cape Kidnapper cliffs for a bit with Tim & Emma.
Despite staying at Te Awanga many times before, I've never actually gone past the campsite before. Was very cool!

Wednesday Jan 29, 2020 #

10 AM

Running 41:23 [3] 6.58 km (6:17 / km) +133m 5:43 / km
shoes: Mizuno Wave Inspire 14

Easy jog to Taranaki Falls with Jonny

Tuesday Jan 28, 2020 #

Note
(rest day)

Travelling to National Park.
Very chill day. Went surfing at Oakura in the morning then a little stroll to Mt Damper Falls on the way.

Monday Jan 27, 2020 #

9 AM

Running (Warm Up) 12:52 intensity: (15 @0) + (24 @1) + (50 @2) + (11:23 @3) 2.47 km (5:12 / km)
ahr:142 max:152 shoes: VJ XTRM

Orienteering race 17:42 intensity: (2:42 @2) + (5:19 @3) + (7:15 @4) + (2:26 @5) 3.22 km (5:30 / km) +80m 4:54 / km
ahr:158 max:180 shoes: VJ XTRM

Lonely Mountain Sprint Relay - Devon Intermediate

Well that went terribly! Went to the wrong pivot control at 2, did the whole loop before realising then having to go round again. In my defense they were both very similar controls up some steps on a forested bank about 20m apart. Also hurt my back jumping down all the walls so rest of the course was a painful jog.

1 PM

Walking 4:29:20 intensity: (18:15 @0) + (1:03:15 @1) + (1:43:53 @2) + (1:23:57 @3) 13.19 km (20:25 / km) +1711m 12:23 / km
ahr:124 max:153

Mt Taranaki with Jonny, Tim and Emma

Sunday Jan 26, 2020 #

10 AM

Running (Warm Up) 12:01 intensity: (11 @0) + (5 @1) + (44 @2) + (11:01 @3) 2.24 km (5:22 / km)
ahr:142 max:149 shoes: VJ XTRM

Orienteering race 17:16 intensity: (13 @1) + (9 @2) + (1:26 @3) + (7:53 @4) + (7:35 @5) 2.85 km (6:04 / km) +49m 5:35 / km
ahr:171 max:185 shoes: VJ XTRM

Lonely Mountain Sprint 1 - Pukekura Park
4th

Pretty bad run. Was terrible with the navigating, no reading ahead and kept running down the wrong paths. Physically felt rubbish too after the first 6 controls. Then got really dizzy climbing the hill to 15 and had to stop for a bit.
Surprised by the result but a long way behind the lead.

Running (Warm Down) 16:31 intensity: (10:11 @2) + (6:20 @3) 2.33 km (7:05 / km) +1m 7:04 / km
ahr:135 max:149 shoes: Mizuno Wave Inspire 14

2 PM

Running (Warm Up) 8:19 intensity: (5 @1) + (1:48 @2) + (6:26 @3) 1.58 km (5:15 / km) +2m 5:13 / km
ahr:140 max:152 shoes: VJ XTRM

Orienteering race 15:14 intensity: (28 @1) + (1:09 @2) + (29 @3) + (7:34 @4) + (5:34 @5) 2.74 km (5:34 / km) +35m 5:14 / km
ahr:167 max:187 shoes: VJ XTRM

Lonely Mountain Sprint 2 - Pukekura Park
3rd

Took it a lot steadier at the start this time in order to keep from getting into that oxygen debt/dizzy state. This worked a lot better and was able to navigate well throughout. Had to walk up the hill at the end and slow to last few controls but better than the morning.

Running (Warm Down) 11:07 intensity: (10 @0) + (15 @1) + (5:07 @2) + (5:35 @3) 1.48 km (7:29 / km) +9m 7:16 / km
ahr:135 max:153 shoes: Mizuno Wave Inspire 14

Saturday Jan 25, 2020 #

9 AM

Orienteering race 12:02 intensity: (32 @1) + (2:32 @2) + (53 @3) + (7:01 @4) + (1:04 @5) 2.21 km (5:26 / km) +43m 4:57 / km
ahr:156 max:178 shoes: VJ XTRM

Lonely Mountain KO Sprint Qual
Te Henui Cemetery/New Plymouth Girls High

Only 2 people to miss out so took it very gently as more of a shakeout jog, making sure to punch all the correct controls and walk up the steep hill.

11 AM

Running (Warm Up) 8:24 intensity: (5 @0) + (7 @1) + (47 @2) + (7:25 @3) 1.67 km (5:02 / km) +3m 4:59 / km
ahr:150 max:160 shoes: Mizuno Wave Inspire 14

Orienteering race 8:24 intensity: (5 @1) + (21 @2) + (7:58 @3) 1.79 km (4:41 / km) +11m 4:33 / km
ahr:146 max:155 shoes: Mizuno Wave Inspire 14

KO Sprint QF - New Plymouth Girls High
2nd

Loops around the school buildings. Penelope, Kaia and I broke away from the other 3 pretty early on so just cruised around to finish just behind Penelope.

Running (Warm Down) 8:49 intensity: (31 @2) + (8:18 @3) 1.56 km (5:40 / km) +14m 5:26 / km
ahr:151 max:159 shoes: Mizuno Wave Inspire 14

2 PM

Running (Warm Up) 8:30 intensity: (6 @0) + (24 @1) + (1:14 @2) + (6:46 @3) 1.7 km (4:59 / km)
ahr:142 max:153 shoes: VJ XTRM

Orienteering race 9:59 intensity: (26 @1) + (4:04 @2) + (4:09 @3) + (1:20 @4) 2.01 km (4:58 / km) +26m 4:39 / km
ahr:138 max:170 shoes: VJ XTRM

KO Sprint SF - Te Henui Cemetery/Western Institute of Technology
2nd

They messed up the seedings for the semis so ended up being the same 3 from the QF together again plus Eveliina, Bridget and Tessa Burns.
Runners choice this time - quickly discounted B then was a toss up between straighter but hilly or round but longer. Went for the hilly one and got to the control about 10m before Penelope. So was faster but the hills definitely killed me for the rest of the course as I was just hanging on to her. Comfortably ahead of everyone else so could cruise the last loop a bit.

Running (Warm Down) 9:34 intensity: (15 @1) + (2:34 @2) + (6:45 @3) 1.53 km (6:15 / km) +35m 5:36 / km
ahr:136 max:146 shoes: VJ XTRM

5 PM

Running (Warm Up) 6:33 intensity: (4 @1) + (30 @2) + (5:59 @3) 1.32 km (4:58 / km)
ahr:150 max:156 shoes: VJ XTRM

Orienteering race 10:47 intensity: (13 @1) + (1:15 @2) + (1:18 @3) + (58 @4) + (7:03 @5) 2.21 km (4:53 / km) +47m 4:25 / km
ahr:167 max:185 shoes: VJ XTRM

KO Sprint Final - Western Institute of Technology
1st

Well that was a surprise! First 2 controls were a bit hectic but stuck in behind with the pack until the pivot control. Lizzie dropped out here (forgot to clear her sportident) which was unfortunate as we had the loops the same order so would've been interesting to see what would happen.
Felt like I was a bit hesitant and slow through the loops as I had to keep stopping to figure out which control I was supposed to be going to, but popped out of the final pivot a couple of metres behind Penelope with a slight gap to the others. She went right through the zigzags and I went left which was a lot faster so got a gap, then just hooned it down the hill as fast as I could! Slight panic to the 2nd to last control when I took the longer route but thankfully got to the control before her and desperately tried to sprint as hard as I could to the finish. Nice!

Me, Penelope, Zoe, Tash, Tara, Lizzie

C • Nice! 1

Running (Warm Down) 9:45 intensity: (23 @1) + (2:53 @2) + (6:29 @3) 1.63 km (5:58 / km) +17m 5:41 / km
ahr:138 max:155 shoes: Mizuno Wave Inspire 14

Friday Jan 24, 2020 #

4 PM

Orienteering 17:30 intensity: (8 @0) + (30 @1) + (29 @2) + (14:26 @3) + (1:57 @4) 3.16 km (5:32 / km) +50m 5:08 / km
ahr:152 max:170 shoes: Mizuno Wave Inspire 14

Jogging round some controls at the model even + strides

Thursday Jan 23, 2020 #

Note
(rest day)

Wednesday Jan 22, 2020 #

12 PM

Strength & Conditioning 40:00 [1]

AB&T
3 PM

Running (Warm Up) 10:09 intensity: (6 @0) + (11 @1) + (3:36 @2) + (6:16 @3) 2.02 km (5:02 / km)
ahr:137 max:151 shoes: Mizuno Wave Inspire 14

Running 19:21 intensity: (15 @1) + (3:44 @2) + (14:39 @3) + (43 @4) 3.7 km (5:14 / km)
ahr:150 max:167 shoes: Mizuno Wave Inspire 14

5min tempo + 6x long strides with a lovely tailwind.

Running (Warm Down) 11:36 intensity: (17 @2) + (11:19 @3) 2.2 km (5:16 / km) +11m 5:08 / km
ahr:151 max:158 shoes: Mizuno Wave Inspire 14

Tuesday Jan 21, 2020 #

10 AM

Running 46:36 intensity: (37 @1) + (7:38 @2) + (35:05 @3) + (3:16 @4) 7.36 km (6:20 / km) +402m 4:58 / km
ahr:148 max:170 shoes: Mizuno Wave Inspire 14

Jonny was biking at Makara so parked up at the top of Karori and went for a run along the skyline. Out along the 4wd track then jog/walk back over the hills. Stunning day and no wind...the turbines weren't even moving, very unusual!

Monday Jan 20, 2020 #

10 AM

Running (Warm Up) 9:44 intensity: (10 @1) + (4:01 @2) + (5:33 @3) 1.82 km (5:20 / km)
ahr:138 max:154 shoes: Mizuno Wave Inspire 14

Orienteering 8:47 intensity: (4 @2) + (7:19 @3) + (1:24 @4) 1.69 km (5:13 / km) +24m 4:52 / km
ahr:160 max:170 shoes: Mizuno Wave Inspire 14

Windows corridor exercise with map snippets not orientated to north. After making a complete fool of myself to the 1st one, the rest was pretty good.

Orienteering 18:22 intensity: (23 @1) + (39 @2) + (6:55 @3) + (8:10 @4) + (2:15 @5) 4.07 km (4:31 / km)
ahr:164 max:181 shoes: Mizuno Wave Inspire 14

3x head to head loop courses against Lizzie, with dad chasing along behind.
First was good except when both of us got caught out by the new fence and nearly collided on the last control.
2nd one missed seeing the artificial boundary as I was going off memory so lost lots of time going the long way round.
3rd one good until the end of the loops then struggling physically for the second half, feeling quite dizzy by the end.

Running (Warm Down) 10:13 intensity: (8 @1) + (1:21 @2) + (8:44 @3) 1.65 km (6:11 / km)
ahr:141 max:148 shoes: Mizuno Wave Inspire 14

1 PM

Running (Warm Up) 7:40 intensity: (10 @0) + (9 @1) + (2:15 @2) + (5:06 @3) 1.36 km (5:38 / km)
ahr:136 max:149 shoes: Mizuno Wave Inspire 14

Orienteering 10:22 intensity: (10 @0) + (5 @1) + (24 @2) + (47 @3) + (3:48 @4) + (5:08 @5) 2.29 km (4:32 / km)
ahr:170 max:186 shoes: Mizuno Wave Inspire 14

Normal sprint course at Hadlow Prep School (new map for me)
Felt a lot better in this one than the morning and navigation was smooth.

Running (Warm Down) 6:39 intensity: (19 @2) + (6:20 @3) 1.13 km (5:54 / km)
ahr:148 max:156 shoes: Mizuno Wave Inspire 14

Sunday Jan 19, 2020 #

2 PM

Cycling 55:04 intensity: (8:08 @0) + (35:17 @1) + (9:36 @2) + (2:03 @3) 16.11 km (3:25 / km) +100m 3:19 / km
ahr:110 max:142

Riverbank cruise with Jonny

Saturday Jan 18, 2020 #

3 PM

Running 1:21:50 intensity: (4 @0) + (9 @1) + (8:26 @2) + (43:55 @3) + (28:11 @4) + (1:05 @5) 10.93 km (7:29 / km) +600m 5:53 / km
ahr:157 max:180 shoes: Mizuno Wave Inspire 14

Mt Lowry with Lizzie. Suffering along the top...I forgot how undulating and steep some of the bits are.

Friday Jan 17, 2020 #

11 AM

Running 11:38 intensity: (9 @1) + (42 @2) + (10:47 @3) 2.3 km (5:04 / km)
ahr:144 max:150 shoes: Mizuno Wave Inspire 14

Running intervals 33:45 intensity: (1:12 @1) + (2:33 @2) + (14:36 @3) + (12:31 @4) + (2:53 @5) 6.0 km (5:37 / km)
ahr:157 max:184 shoes: Mizuno Wave Inspire 14

Hutt Rec intervals

Started out with 400 (45sec), 800 (90sec), 400 (3mins) but just felt dreadful and legs were stumbling over themselves and so heavy. So switched to shorter ones but was still a grind. Much tougher and slower than when I did this before Christmas.

8x 200 (200)
4x 100 (1min)

Running 10:54 intensity: (5 @1) + (25 @2) + (10:24 @3) 1.84 km (5:56 / km)
ahr:144 max:149 shoes: Mizuno Wave Inspire 14

Thursday Jan 16, 2020 #

11 AM

Strength & Conditioning 40:00 [1]

Pilates

Wednesday Jan 15, 2020 #

11 AM

Running (Warm Up) 15:43 intensity: (26 @0) + (38 @1) + (2:15 @2) + (12:24 @3) 3.04 km (5:11 / km) +1m 5:10 / km
ahr:138 max:148 shoes: Mizuno Wave Inspire 14

Orienteering 15:50 intensity: (9 @1) + (1:15 @2) + (1:58 @3) + (8:41 @4) + (3:47 @5) 3.44 km (4:36 / km) +255m 3:22 / km
ahr:166 max:182 shoes: Mizuno Wave Inspire 14

4x sprintervals at Whitireia with Lizzie

Running (Warm Down) 15:37 intensity: (8 @1) + (36 @2) + (14:53 @3) 2.9 km (5:23 / km) +200m 4:00 / km
ahr:150 max:159 shoes: Mizuno Wave Inspire 14

Tuesday Jan 14, 2020 #

3 PM

Strength & Conditioning 1:00:00 [1]

5 PM

Running 29:59 intensity: (8 @0) + (2:28 @1) + (7:10 @2) + (18:34 @3) + (1:39 @4) 5.72 km (5:14 / km) +86m 4:52 / km
ahr:140 max:168 shoes: Mizuno Wave Inspire 14

Mishka's loop with Dad

Monday Jan 13, 2020 #

4 PM

Running 55:42 intensity: (11 @0) + (11 @1) + (4:33 @2) + (40:57 @3) + (9:28 @4) + (22 @5) 9.61 km (5:48 / km) +539m 4:32 / km
ahr:150 max:177 shoes: Mizuno Wave Inspire 14

Sweetacres track with Jonny then Old Coach Rd and back down Hill Road. Had to run the whole way up Sweetacres as I had a horse chasing me!

Sunday Jan 12, 2020 #

Note
(rest day)

Took Jonny over to Cape Palliser for his birthday. 1.5 hours walking up to the Putangirua Pinnacles then went to see the baby seals and Cape Palliser lighthouse.

Saturday Jan 11, 2020 #

2 PM

Running 45:03 intensity: (10 @1) + (2:45 @2) + (40:40 @3) + (1:28 @4) 7.23 km (6:14 / km) +653m 4:18 / km
ahr:151 max:174 shoes: Mizuno Wave Inspire 14

Was going to just be a walk with mum whilst the boys were mountain biking, but as soon as we got in the bush on the single track I just had to run! Up to the top of Wrights Hill and back on the Salvation track.

Friday Jan 10, 2020 #

12 PM

Strength & Conditioning 40:00 [1]

AB&T

Thursday Jan 9, 2020 #

10 AM

Running 48:59 intensity: (16 @0) + (30 @1) + (2:10 @2) + (20:42 @3) + (21:08 @4) + (4:13 @5) 7.02 km (6:59 / km) +490m 5:10 / km
ahr:162 max:182 shoes: Mizuno Wave Inspire 14

Up to Hill Road carpark and back down through the Fridge track, checking out all the changes since I was last home.

Wednesday Jan 8, 2020 #

3 PM

Running 14:41 intensity: (4 @0) + (7 @1) + (41 @2) + (13:49 @3) 2.98 km (4:56 / km) +32m 4:41 / km
ahr:147 max:158 shoes: Mizuno Wave Inspire 14

Little tester

Tuesday Jan 7, 2020 #

11 AM

Strength & Conditioning 50:00 [1]

Woooo exercise!

Friday Jan 3, 2020 #

Note

Could be out for a wee while yet...doesn't appear to be clearing very quickly.

Wednesday Jan 1, 2020 #

Note

Drugs helped with the pain so a bit more mobile today. Managed a few small strolls.

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