Training Log Archive: VaalaIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
6 PM
Run 30:00 [2]
shoes: Mizuno Wave Nirvana 5
Nice little jog round some random park and various schools in Mt Roskill with Sam. He took me on a nice flat route and his nice gentle pace so it was very pleasant. Apart from still feeling cold (?) I was feeling quite good really. Some sleep would be nice though.
Sunday May 30, 2010 #
4 AM
Note
Got back from leg 2 at about 4am...freezing, soaked and a bit dehydrated. Not really up for going out again. The epic mountain of snow took it out of me.
Saturday May 29, 2010 #
Event: TWALK
11 AM
Orienteering race (TWALK - leg 1) 5:25:00 [3]
shoes: Inov-8 Flyroc 310
In a team with Michael and Tane. Fairly cruisy pace and surprisingly warm. Turns out we did pretty well despite just walking. Still quite proud of finding the clue at the top of Helicopter Hill and then fooling everyone else into looking further down.
5 PM
Orienteering race (TWALK - leg 2) 10:40:00 [3]
shoes: Inov-8 Flyroc 310
All was going good (apart from slipping in the river and twisting my finger and then being poked in the eye with a stick and losing a contact so wandering around semi-blind!) until we were part way along the ridge of Broken Hill and hit the wind and sleet. Snow was really thick and I was drenched from the climb though the pines. Got incredibly cold...I've never been that cold before and I hope I never am again! Had so much trouble getting down the hill. Legs gave way a lot and I kept falling over and freaking out. Michael and Tane were lifesavers!
Friday May 28, 2010 #
12 PM
Climbing (indoor - TR) 2:00:00 [3]
shoes: Red Chili Spirit Lady
With Brent at The Roxx. Didn't do anything too challenging 'cause my feet and hands were so frozen it was painful! Was definitely getting into it about the time I started to shake from lack of food so we had to go. I like all the featured walls they have there 'cause it's a bit more interesting and we don't really have that at Extreme Edge. Brent made me do this climb in the corner that was really cool...you braced yourself on either side of the wall and pushed yourself up.
Thursday May 27, 2010 #
Note
(rest day)
Well, we went for a walk to the beach in the rain but mostly just ate food and did not much. Oh, and slept in for once. Slowly feeling better.
Wednesday May 26, 2010 #
6 AM
Run 1:07:27 [3]
shoes: Mizuno Wave Nirvana 5
This was originally going to be a Speed Bumps session but after recent meltdowns Rick suggested a run of my choice. Hmmm, I chose one with lots of hills (and a fair amount of rain too but that couldn't be helped)! From the gym to the top of Parnell and down, up Bassett, down, up Portland, back down Bassett then up Ayr Street and round the outer tracks of the Domain (was a bit creepy 'cause it was still fairly dark) then back down to the gym. I feel a hell of a lot better now.
Gym (core and stretches) 15:00 [3]
Tuesday May 25, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Gym (leg weights and core) 1:00:00 [3]
Only 2 sets of legs...was supposed to be 3 but I was having a tough morning and Rick recommended leaving it at 2. Finished up with some core stuff.
Monday May 24, 2010 #
6 AM
Run warm up/down 30:00 [2]
shoes: Mizuno Wave Nirvana 5
15 minute warmup, 7 inbetween and down to the bottom of the hill, 8 back to the gym for a warm down. Felt pretty exhausted to begin with but that went away as I warmed up.
Run intervals (Speed Bumps) 24:00 [5]
shoes: Mizuno Wave Nirvana 5
3 laps with 3 - 3 1/2 min recoveries. There was a nasty headwind after the first corner which was pretty mean and then it would try and blow you sideways after the second corner. Pity I never felt the tail wind (I think the trees sheltered you by then...bummer). First lap was awful despite thinking I did okay. Second lap there was this big group of girls out running so I had to pass all of them which made the whole second half of it go pretty fast (wasn't too hard to pass them but they were quite spread out). Last lap I caught up to the girls at the back again (and passed where they stop and the guy called out a time 'cause he thought I was part of their group...was quite funny) but I felt really slow and was convinced the time would be like my first. Nice surprise!
Times were 6:58 (ugh), 6:45, 6:43
Times were 6:58 (ugh), 6:45, 6:43
Run hills 9:00 [3]
shoes: Mizuno Wave Nirvana 5
Too slippery for my usual hill sprints (I ran halfway across the field and was sliding all over the place so figured the hill was only going to be worse and not worth it plus it had started to rain a bit harder by then too) so decided I'd just run up the hill from the bottom of the Domain a couple of times. Could have easily tried much harder...was definitely being wimpy! 3 minute recovery jog back down the hill in between.
Times were 3:11, 2:58
Times were 3:11, 2:58
7 AM
Gym (core and stretches) 20:00 [3]
Sunday May 23, 2010 #
12 PM
Orienteering (Training - Slater Road) 2:00:00 [1]
shoes: Inov-8 Roclite 285
Having a go at some of the controls from last week with Cath and Dennis, and Mark giving us training tips. Mostly we worked off a contour only map which was pretty cool! Got heaps out of this...wish I could do more.
3 PM
MTB (Training - Slater Road) 2:00:00 [3]
shoes: Louis Garneau Monte Rosa MTB
With Dennis, Lee and Rob leading the way. Was quite terrified to be in a group with these guys. I seem to have a complex about riding with other people because I suddenly feel like I'm so crap and I might as well chuck my bike off a cliff. I tend to look at what I can't do rather than how far I've come to get to this point. The relocation exercises were quite cool though. We weren't allowed to look at our maps (which is very easy to do on the bike!) while we followed along after Rob then he would stop and ask us where we were. Much harder than I anticipated! Anyway, perhaps I should ride with other people more and then maybe I won't get so terrified.
Saturday May 22, 2010 #
10 AM
Run warm up/down 10:00 [2]
shoes: Mizuno Wave Nirvana 5
Round the Domain beforehand.
Run intervals (Ho chi Minh Trail) 17:34 [4]
shoes: Mizuno Wave Nirvana 5
Only had to do 1 lap...yay! Still felt like I was dying. Just generally not feeling too good which ends up making me feel physically crap. But awesome weather.
Run 50:00 [2]
shoes: Mizuno Wave Nirvana 5
Round the Domain (2 laps round the outer tracks...alternate directions) with Debbie. Just cruising and encouraging her along. She's doing great.
Friday May 21, 2010 #
Note
Was supposed to have a set of Speed Bump intervals with Rick at lunchtime but wasn't feeling too good so he suggested I try a long, gentle run instead but I still wasn't feeling up for that either. Quite impressed that I actually did nothing since really that was going to be the best thing for me.
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Felt really hard for some reason (although sitting next to Rick is never good if you're not in the mood for thrashing yourself!). It's been a rough week.
6 PM
Yoga 1:00:00 [2]
Hard work!! But followed by homemade pizza and home-brewed beer! I should join this group more often!
Thursday May 20, 2010 #
6 PM
Climbing 1:30:00 [3]
shoes: Red Chili Spirit Lady
At Extreme Edge with Chris. Short but tough. I didn't feel that up to it but it was good to get out, have some company, and tackle some crazy stuff.
Wednesday May 19, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 4
Gym (weights and core) 1:20:00 [3]
Only had to do 1 of the leg weight sets today so did that first (definitely improving on the stair jumps) and then did a whole lot of arms and core stuff for a change. Oh and, as usual, perhaps a bit much chatting which is quite possibly the only thing that makes the gym bearable!
Tuesday May 18, 2010 #
6 AM
Run warm up/down 27:00 [2]
shoes: Mizuno Wave Nirvana 5
15 minutes warmup (possibly a bit fast 'cause my legs were feeling good and the air was super fresh), 5 inbetween, 7 minutes warmdown.
Run intervals (Speed Bumps) 6:29 [5]
shoes: Mizuno Wave Nirvana 5
Only 1 set this morning...Rick is giving me a light week! But since it was only 1 he said I had to go hard out (although I'm supposed to anyway!). I suspect there is more I could do but I don't know how...running fast and really pushing myself doesn't come naturally to me. Felt pretty buggered after this lap though!
Run intervals (Hill Sprints) 11:00 [4]
shoes: Mizuno Wave Nirvana 5
Only 3 sets...yay for an easy week! It was still a bit darkish and there was mist across the field which was freezing when you ran through it (nice and warm up the top of the hill though). Tough work up the hill, especially that final steep bit at the top. Slightly annoyed I couldn't beat last week's 2:19 but feeling pretty good all round. Oh, and 2 minute recoveries.
Times were 2:25, 2:23, 2:20.
Times were 2:25, 2:23, 2:20.
Monday May 17, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB
Ooo, in the new peloton room this morning! It's weird! Anyway, legs weren't too bad which was surprising. Didn't go all out (just almost all out) and it felt like a nice recovery.
Gym (core and stretches) 20:00 [3]
Sunday May 16, 2010 #
11 AM
Orienteering race (Rogaine - Slater Road) 1:25:45 [4]
shoes: Inov-8 Roclite 285
No idea even where to start with planning but I should have got those farmland ones down the bottom first...nice and flat and quick compared to the rest of the map! Instead I thought I'd tackle the bush and it was rough work and steep which I should have known. Feeling really tired as I couldn't sleep last night and had a sore head (whacked my head on a kitchen cabinet in the night and it was still throbbing...I am clumsy!). It was fun but frustrating and I dithered way too much.
2 PM
MTB race (MTBO Rogaine - Slater Roa) 1:21:14 [4]
shoes: Louis Garneau Monte Rosa MTB
Oh man, my legs were knackered! I was walking hills I knew I could normally ride but I didn't have the energy. I thought my plan was pretty good and I did okay but I should have done this 30 pointer as well (a there and back control...would have taken less than 5 minutes). Feeling fairly at home on the bike which is such a novelty!
Saturday May 15, 2010 #
10 AM
Run warm up/down 10:00 [1]
shoes: Mizuno Wave Nirvana 5
Before and after...
Run intervals (Ho chi Minh Trail) 1:00:00 [4]
shoes: Mizuno Wave Nirvana 5
All 3 laps with 3-4 minute recoveries inbetween. The first was okay. The second was ridiculously tough and the third, well I didn't really push that hard and just took it a bit easier since I felt pretty tired.
Times were 17:41, 18:11 (alternate direction), 18:40.
Times were 17:41, 18:11 (alternate direction), 18:40.
Friday May 14, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 4
Gym (leg weights and stretches) 50:00 [3]
Just did 2 sets. The first was really good (even the stair jumps were pretty easy). The 2nd was suddenly quite a lot harder. Weird.
11 AM
Kayaking 1:15:00 [3]
Out in the double with Rob. So cool! My right arm got pretty tired (more my right shoulder I think) but it wasn't too bad. Can I go again?!
Thursday May 13, 2010 #
7 AM
Run warm up/down 10:00 [1]
shoes: Mizuno Wave Nirvana 5
To and from the Domain. My bum muscles are all achey!
Run intervals (Speed Bumps) 26:00 [5]
shoes: Mizuno Wave Nirvana 5
3 sets of the speed bumps with 3 minute recoveries. Rick suggested increasing the recovery time between each so I could have more power for the intervals and I think it worked 'cause I felt more able to push myself rather than just dragging myself to the end. It felt like I was getting slower and slower each time (especially on the second loop) but the times got faster!
Times were 6:47, 6:45, 6:42.
Times were 6:47, 6:45, 6:42.
Run 22:00 [5]
shoes: Mizuno Wave Nirvana 5
5 sets with 2-3 minute recoveries. Was a bit heisitant on the downward part 'cause it was muddy and there were lots of wet leaves and I had imaginings of me having some dramatic fall and breaking something but it was fine really! Got under 2:20 on the last one which was awesome! The slightly longer recoveries made me more confident to push harder.
Times were 2:27, 2:23, 2:23, 2:22, 2:19.
Times were 2:27, 2:23, 2:23, 2:22, 2:19.
Wednesday May 12, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4
Legs feeling good.
Gym (leg weights and stretches) 1:25:00 [3]
The full 3 sets. Survived and my legs didn't feel quite as much like jelly as last time. The last set of stair jumps was hard though. Was good having Alex chatting away half the time to distract me from what my legs were doing and had a good checkin with Rick.
Tuesday May 11, 2010 #
Note
(rest day)
Had a good sleepin (is it sad that 7:10am is a major sleepin?) and lazy evening but my stomach isn't feeling super.
Monday May 10, 2010 #
7 AM
Gym (core and stretches) 20:00 [2]
Run warm up/down 10:00 [2]
shoes: Mizuno Wave Nirvana 5
Run intervals (Ho chi Minh Trail) 39:00 [4]
shoes: Mizuno Wave Nirvana 5
2 laps of the trail at the Domain attempting the whole 80/100/50 thing. It's supposed to be 3 but I was buggered so even 2 was too much (had to stop a few times 'cause my legs were so tired on the hills). Should have been a rest day or quiet day but this was the only morning in this half of the week I could do the trails 'cause I didn't have to be at work until 9 and it needs to be light enough on the bush tracks. Oh well, 2 is good enough for me! If I'd had enough time I would have gently jogged the 3rd one but that would have taken too long.
Times were: 17:55, 17:55 (alternate)...yes, they were both the same (although I had to stop 3 times on the second lap)!
Times were: 17:55, 17:55 (alternate)...yes, they were both the same (although I had to stop 3 times on the second lap)!
Sunday May 9, 2010 #
11 AM
Orienteering race (Rogaine - Turkey Ridge) 1:20:45 [4]
shoes: Inov-8 Roclite 285
Navigation was easy but it was steep and my thighs were definitely feeling the hills. I attempted to plan more ambitiously this time but still sold myself short. Probably would have been better to get 49 and maybe 56 instead of the killer climb up to 41 and I don't really know why I didn't head out at least to 49 since I had a turnaround time in my head and I was well ahead of it...possibly because Imogene and Bruce Peat ahead of me turned around and I doubted myself because I always think I'm slow. Imogene seemed to have almost the same route as me and Bruce Peat had the same route from 53 onwards which helped me be a bit less lazy than normal. I was running on about 2 hours sleep is not exactly ideal and my breathing is still not 100% so all in all I was pretty happy (much better than last time...so here's hoping for next weekend!).
3 PM
MTB (mtb) 1:00:00 [3]
shoes: Louis Garneau Monte Rosa MTB
At the bike park. Just a quick blat round the Auckland Eye trail which is a bit boring but I didn't have time (or the legs) for anything more. Despite feeling exhausted I made some really good times...35 minutes to the playground must be a record for me! Riding really well (for me anyway) and feeling strangely confident.
Saturday May 8, 2010 #
8 AM
Run warm up/down 20:00 [1]
shoes: Mizuno Wave Nirvana 5
10 minutes warmup jog from the apartment to the beginning of Sunshine Bay track then 10 minutes warmdown afterwards back via the Fernhill link. Had to wear my thermal gloves to keep my hands from freezing off...never warmed up enough to take them off.
Run intervals 53:00 [5]
shoes: Mizuno Wave Nirvana 5
A modified version of the Domain trail intervals - 80% flat, 100% uphill, and 50% recovery downhill. I did 4 lengths of the Sunshine Bay track (1 way per set). Breathing not super and felt pretty wobbly on the last 2 but legs were feeling quite good. Quite impressed that despite feeling exhausted on the last 2 I still got faster times.
Times were: 11:02 (there), 11:10 (back), 10:59 (there), 10:57 (back).
Times were: 11:02 (there), 11:10 (back), 10:59 (there), 10:57 (back).
Friday May 7, 2010 #
Note
Been having trouble getting a decent deep breath since dinner last night and have the shakes every now and then so I'm guessing there was something I couldn't eat in dinner. Sucks but it is a lot better than last night and this morning. Luckily the weather agreed with me and decided to pour with rain anyway and I should be better by tomorrow...fingers crossed.
Thursday May 6, 2010 #
7 AM
Run 46:00 [2]
shoes: Mizuno Wave Nirvana 5
Cruising over to Sunshine Bay and back (via the Fernhill link to Thompson Street so I could avoid the road). Really nice morning and very glad I had my gloves this time. Only just light enough really to be in that little bush section...it definitely takes longer for the sun to come up round here. I guess all the mountains are in the way. Feeling pretty good after the initial 10 minutes of dying.
Wednesday May 5, 2010 #
7 AM
Run 1:10:00 [3]
shoes: Mizuno Wave Nirvana 5
From the Apartment through town and up Queenstown Hill and back. Super cold and forgot my gloves so my hands ached but glorious morning. Legs feeling it up the hill (yesterday's hill sprints and the cold) so took breathers every now and then (it's a steady 35 minute climb uphill at my slow pace!) but actually feeling pretty good really. Wicked view so was a tourist and took photos up the top before I froze too much!
Tuesday May 4, 2010 #
7 AM
Run warm up/down 20:00 [2]
shoes: Mizuno Wave Nirvana 5
8 mins warmup, 5 mins inbetween and 7 mins warmdown. Freezing hands! Just cruising and checking out the effects of the flooding. Nice, fresh air.
Run intervals (Speed Bumps (modified!)) 25:30 [4]
shoes: Mizuno Wave Nirvana 5
3 sets with 2 minutes recovery inbetween each. Along the lakefront track to the carpark and back again. I ended up using the lamp posts along the waterfront track but there is a small section that is covered in that rocky, sandy stuff that must have washed onto the track during the flooding which is impossible to have any speed. Feeling okay but having trouble putting in any real speed.
Times were 7:07, 7:08, 7:10
Times were 7:07, 7:08, 7:10
Run intervals (Hill Sprints) 23:00 [4]
shoes: Mizuno Wave Nirvana 5
5 sets with 2 minutes recovery inbetween. Trying to mockup the Domain hill sprints but the hill I picked here is pretty rough work! From partway along Thompson Street and up Glasgow Street for the hill (then back down). I think the locals thought I was a bit mad. I was probably a bit lazy except for the last set where I really pushed it from halfway up the hill and thought I was going to not be able to breathe again!
Times were 2:54, 2:51, 2:53, 2:54, 2:47
Times were 2:54, 2:51, 2:53, 2:54, 2:47
Monday May 3, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Hills...lots of hills. My thighs are killing me! Can't tell if I moved the cleat on my right foot to the right place or not yet though.
7 AM
Gym (leg weights and stretches) 50:00 [3]
I just did 2 sets since I'd been to class too...legs feeling a little like jelly to begin with but strangely loose and free by the time I walked out...weird! Oh, and I'm getting good at the stair jumps and no longer looking like a retard. Rick says 21 days and I'll be sweet...I laughed.
Sunday May 2, 2010 #
9 AM
MTB (mtb) 2:30:00 [3]
shoes: Louis Garneau Monte Rosa MTB
At the bike park. According to Rick this was supposed to be a long run but I wanted a long ride (I have been dreaming about this ride all week which shows how tragic my week was!) and I wasn't exactly going to do both! Went out to the far end then did a smaller loop then some of the long way home as part of the track was closed for some race. Good conditions after that rain so was loving it. Oh, and they've pulled out that huge root that used to send me sprawling into the sand so there goes that challenge! I think I rode pretty well...definitely making good time round the tracks and got to the playground almost 10 minutes faster than usual. Awesome!
Saturday May 1, 2010 #
Note
(rest day)
Being a good girl! In fact I virtually did nothing at all today (except stay up way too late but it is the weekend and one has to have a life).