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Training Log Archive: loobey

In the 7 days ending Jan 26, 2020:

activity # timemileskm+m
  Running9 3:41:31 23.8(9:18) 38.3(5:47) 495
  Orienteering9 2:08:43 15.55(8:17) 25.02(5:09) 283
  Strength & Conditioning1 40:00
  Total12 6:30:14 39.35 63.32 778
  [1-5]12 6:29:08

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MoTuWeThFrSaSu

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

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