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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Orienteering27 25:17:33 123.81 199.26 2937
  Running18 10:37:58 62.46 100.52 3261
  Strength and Conditioning4 1:35:00
  Missioning1 15:00
  Total38 37:45:31 186.27 299.77 6198
  [1-5]38 35:55:11

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Tuesday Feb 28, 2017 #

10 AM

Orienteering 22:41 intensity: (48 @0) + (5:15 @1) + (9:20 @2) + (7:18 @3) 4.0 km (5:40 / km) +12m 5:35 / km
ahr:139 max:154

To arena and wu. Could already feel tight chest tiredness on the way to arena

Orienteering 55:08 intensity: (1:49 @0) + (13:54 @1) + (39:25 @2) 7.2 km (7:39 / km) +126m 7:02 / km
ahr:136 max:146

Pom day 4.

Hit the wall today. Travel followed by training and racing caught up with me and could feel as early as 2 that today would be struggle town. Tight chest, sore arms etc etc. Battled through to the spectator, expecting Tessa to catch me at aby moment. Which she did at 10. Had already decided to dnf but that made my mind up further.
Cut short at 11. No point running nyself into the ground both physically and mentally.
C • Control 2

Running 20:00 [3] 3.0 km (6:40 / km)

Plod back to our house

Monday Feb 27, 2017 #

12 PM

Running 15:47 intensity: (6 @0) + (2:59 @1) + (3:47 @2) + (5:12 @3) + (3:43 @4) 3.06 km (5:10 / km) +18m 5:01 / km
ahr:149 max:171

Orienteering 41:29 intensity: (1 @0) + (2:47 @1) + (3:28 @2) + (21:22 @3) + (13:51 @4) 5.37 km (7:43 / km) +144m 6:49 / km
ahr:155 max:167

POM Day 3 and WRE. Was pretty excited when I saw the terrain today - like someone had spilt the pepper shaker on the map. Unfortunately, I didn't actually adapt to it that well and shipped time on the early controls. #3 aside, which was a dodgy selection by the course setter (seemed to be hidden in a hollow between rock and thickets where the only was in was to clamber over a boulder), the mistakes were all my own and due to not slowing down or checking myself as I neared the circle.
Having said that, I was 4.5min behind by #4, and 4.5 mins behind at the finish...so good stuff in there somewhere! Pretty clean from 9 onwards, barring a slight tired moment up the hill out of the spectator, and a tired routechoice through green and cliffs to 17.

Running 6:55 intensity: (46 @0) + (2:16 @1) + (3:53 @2) 1.13 km (6:06 / km) +41m 5:10 / km
ahr:130 max:144

Sunday Feb 26, 2017 #

11 AM

Running 14:04 intensity: (11 @0) + (3:04 @1) + (8:51 @2) + (1:58 @3) 2.51 km (5:37 / km) +18m 5:25 / km
ahr:138 max:156

Orienteering 1:22:07 intensity: (1:41 @0) + (2:40 @1) + (1:55 @2) + (2:58 @3) + (1:12:53 @4) 12.34 km (6:39 / km) +324m 5:53 / km
ahr:162 max:173

PM day 2. Another decent effort. Managed to rip my map all but in half exiting the second control, but fortunately the rip only effected the long route choice to 3 (which I'd already decided on), and some vague open hill land before 8.
Running strongly for the most part, until I started to pay for it around 12. Very grateful to have water here (though could have used more on the course), and managed to down a gel at 13, although it was the last thing my stomach felt like. It got me back up the hill to the finish though.
Analysing the tracking, I was running strongly and was up with Eva and Ida until 10, where I tried to avoid green too much and lost 1.5mins. Time loss from there was exiting 10, and heading to the road 12-13 (purely out of tiredness).
So happy all up. Simone was back in her rightful position, 7.5mins up on me today.

Running 12:22 intensity: (17 @0) + (6 @1) + (45 @2) + (3:37 @3) + (4:23 @4) + (3:14 @5) 2.02 km (6:07 / km) +29m 5:42 / km
ahr:163 max:184

Saturday Feb 25, 2017 #

Event: POM 2017
 
1 PM

Running 13:40 intensity: (5 @0) + (1:21 @1) + (4:58 @2) + (6:36 @3) + (40 @4) 2.67 km (5:07 / km) +27m 4:52 / km
ahr:146 max:163

Orienteering 38:20 intensity: (2:40 @1) + (27 @2) + (4:21 @3) + (29:12 @4) + (1:40 @5) 5.56 km (6:54 / km) +129m 6:11 / km
ahr:164 max:178

POM day 1. Middle on some very aussie like terrain. I had some early wobbles on the first controls, then settled into things. The course got a bit dicey toward the end as we hit more green areas, but i navigated these ok. Only big stuff up was in the circle at 13, where i lost 2 mins looking at wrong thickets too high in the valley. A shame as i'd just gained almost as much on my route choice!
Surprised but pleased to come in 2nd, behind Volynskya who isn't running the other days (so i'll claim went all out today ;)
Ahead of Simone by 6s. Which ups my victory tally to 2 (after beating her to the cake at the WOC party 2010)
C • Good work! 5

Running 11:35 intensity: (45 @1) + (9:02 @2) + (1:48 @3) 2.06 km (5:38 / km) +9m 5:31 / km
ahr:144 max:152

8 PM

Orienteering 15:32 intensity: (6 @0) + (1:45 @1) + (4:48 @2) + (6:42 @3) + (2:11 @4) 2.3 km (6:46 / km) +43m 6:11 / km
ahr:148 max:166

Went to the night sprint and ran 3 controls hard. Then jogged cos i was stuffed from th middle.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Friday Feb 24, 2017 #

9 AM

Orienteering 40:13 intensity: (4:22 @0) + (4:11 @1) + (24:12 @2) + (7:22 @3) + (6 @4) 5.59 km (7:12 / km) +54m 6:52 / km
ahr:137 max:161

Easy jog round first loop of a butterfly course. Successfully had the shortest training of the group today. Woo.
3 PM

Strength and Conditioning 30:00 [1]

balance + flexibility + Kine's 15 minutes of fun.

Thursday Feb 23, 2017 #

10 AM

Orienteering 56:18 intensity: (1:09 @0) + (6:48 @1) + (9:58 @2) + (17:08 @3) + (21:15 @4) 8.96 km (6:17 / km) +58m 6:05 / km
ahr:152 max:169

O intervals. Body felt surprisingly good so went for it....then made a 90 deg error coming out of 1. Hmm maybe not so up for it? Better from there until i navigated 16-11 instead of 16-17. Stupid brain.
But nah good to put a decent effort in.
4 PM

Orienteering 46:46 intensity: (21 @0) + (5:11 @1) + (6:26 @2) + (12:16 @3) + (22:32 @4) 6.77 km (6:54 / km) +216m 5:57 / km
ahr:155 max:173

Two hard sessions in one day may not be a great idea but couldnt pass up sprint ints on castelo de vide. So so cool and actually felt like a sprinter, which has been a while since!

Wednesday Feb 22, 2017 #

10 AM

Orienteering 1:12:40 intensity: (50:41 @0) + (10:47 @1) + (11:12 @2) 6.19 km (11:44 / km) +93m 10:55 / km
ahr:106 max:143

Walked around th middle training at Arez. Tried to jog the last loop and immediately got confused haha. Jetlag brain.
4 PM

Orienteering 1:01:31 [3] 7.96 km (7:44 / km) +56m 7:28 / km

Head to head duel on zoomed in map. Jogged it eith a couple of walking breaks. Really cool fun. Then a micro in the neighbouring town, which i madr a couple of brain sleep mistakes on.

Monday Feb 20, 2017 #

1 AM

Running 45:18 [3] 7.98 km (5:41 / km) +113m 5:18 / km

Nice run along sydney harbour front between flights. Caught up with a friend for coffee then shamelessly used her office for a base to go running :)
Had to fight the crowds a bit but worth it on a beaut day (glad it was only 25deg!)
The drills and strength under the trees in the botanics
2 AM

Running 25:56 [3] 5.07 km (5:07 / km) +146m 4:29 / km

Back again
12 PM

Strength and Conditioning 15:00 [3]

Practically every second tree in the botanics had someone doing strength under it haha.

Sunday Feb 19, 2017 #

3 PM

Running 1:28:41 intensity: (4:54 @0) + (22:51 @1) + (32:53 @2) + (18:16 @3) + (7:20 @4) + (2:27 @5) 14.67 km (6:03 / km) +772m 4:47 / km
ahr:141 max:186

Last run in NZ. Good one past the turbine and down to Red Rocks. Went in phases, felt crap to begin, then picked up after 2.5km, had a low ~5km, then fine the rest of the way.
Stressful day. Hopefully I can sleep on the flights.

Saturday Feb 18, 2017 #

12 PM

Orienteering 1:25:00 [3] 11.5 km (7:23 / km)

Test running courses incl. undefined length of WU WD

Friday Feb 17, 2017 #

Note

It pissed with rain all day. I had shit to do. Motivation did not win out.
C • Pancakes 2

Thursday Feb 16, 2017 #

6 PM

Running 1:02:01 intensity: (1:01 @0) + (2:37 @1) + (13:57 @2) + (26:35 @3) + (17:51 @4) 10.78 km (5:45 / km) +577m 4:32 / km
ahr:152 max:173

O-gang run up Otari. My own pace and looping and scooping for the first 6km. Then the group turned round and Nick and I continued. Turned into a tempo run after that as his legs are looooong and he's fit.

Wednesday Feb 15, 2017 #

6 PM

Running 16:29 intensity: (5:39 @0) + (1:46 @1) + (5:24 @2) + (2:14 @3) + (1:26 @4) 2.86 km (5:46 / km) +91m 4:59 / km
ahr:128 max:174

Orienteering 21:48 intensity: (5:28 @1) + (2:09 @2) + (8:06 @3) + (3:04 @4) + (3:01 @5) 3.67 km (5:57 / km) +156m 4:54 / km
ahr:136 max:193

VUW Sprint. Maximum number of steps. Minimal cutting of circles and lines.

Took some sub-par routes simply cos I didn't want to run dog legs haha. Need to cut that out for competitions! On the bright side, I felt good the whole course, which is a nice change for a sprint :)

Running 14:08 intensity: (5:46 @0) + (5:33 @1) + (51 @2) + (1:58 @3) 1.87 km (7:34 / km) +75m 6:19 / km
ahr:120 max:159

Tuesday Feb 14, 2017 #

6 PM

Running 1:30:22 intensity: (5:35 @0) + (10:06 @1) + (13:05 @2) + (22:28 @3) + (34:43 @4) + (4:25 @5) 14.8 km (6:06 / km) +822m 4:47 / km
ahr:152 max:190

From Wilton Bush, up Johnston's hill and along the skyline to Kaukau, Khandallah Spur down.
HR monitor is a mess, had me as 120 bpm at the top of the Johnston's hill climb...i'm a bit doubtful somehow! 160 maybe!
Strong Westerly going up Otari, and pushing into the wind along the ridge. Good evening out though, had the skyline mostly to myself :)

Monday Feb 13, 2017 #

Note

Think it migjt be time for a new hr monitor battery...
1 PM

Running 48:44 intensity: (2:33 @0) + (13:26 @1) + (14:33 @2) + (3:55 @3) + (13:15 @4) + (1:02 @5) 6.31 km (7:43 / km) +329m 6:07 / km
ahr:144 max:179

Jog around Wilton Bush with Tessa.
6 PM

Running 27:11 intensity: (24:06 @1) + (2:16 @2) + (49 @3) 4.5 km (6:02 / km) +180m 5:02 / km
ahr:104 max:154

Around the tracks with/without M+D. Dropped Dad on the hill, and did 1 1/3 laps of the loop to find Mum who ran the other way around.

Strength and Conditioning 25:00 [2]

after

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)

Sunday Feb 5, 2017 #

11 AM

Orienteering 1:36:26 [3] 10.0 km (9:39 / km)

Waikaia long distance. Epically physical. Happy to push reasonably. Nav was dicey. Old map but i could have done much better nav wise.
Ended up as only girl under 2 hrs. Not sure what to take from that.

Orienteering warm up/down 10:00 [3]

Saturday Feb 4, 2017 #

2 PM

Orienteering 33:52 intensity: (9 @0) + (29 @1) + (2:17 @2) + (16:17 @3) + (14:40 @4) 2.53 km (13:24 / km) +41m 12:25 / km
ahr:157 max:166

Running warm up/down 20:00 [2]

Friday Feb 3, 2017 #

Orienteering 34:00 [4] 8.0 km (4:15 / km)

2 x Sprints

Running warm up/down 15:00 [3]

Thursday Feb 2, 2017 #

Orienteering 2:02:00 [3] 16.0 km (7:38 / km)

Top secret secret training.

Wednesday Feb 1, 2017 #

1 PM

Orienteering 40:00 [4] 8.0 km (5:00 / km)

Sprint intervals in rotorua. Data to come when i have full internets

Running 42:00 [3] 6.7 km (6:16 / km)

Wu. Map checking and running drills.

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