Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 30 days ending Apr 30, 2020:

activity	#	time	miles		km		+m
Running	31	17:02:00	114.8	(8:54)	184.76	(5:32)	3560
Biking	11	11:08:30	140.9	(4:45)	226.75	(2:57)	1785
Strength and Conditioning	24	4:08:00
Total	45	32:18:30	255.7		411.51		5345
[1-5]	44	31:18:30

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Thursday Apr 30, 2020 #

8 AM

Running 17:00 [2] 3.1 km (5:29 / km) +70m 4:56 / km

To the north today. Yet to find a flat BBA. But that would be boring

4 PM

Running 51:00 [3] 9.05 km (5:38 / km) +150m 5:12 / km

Route choice intervals in Pukekura Park. Skipped the last one as it involved running loops around what is currently being used as the civil defense emergency management centre.

Wednesday Apr 29, 2020 #

8 AM

Running 17:00 [2] 3.3 km (5:09 / km) +40m 4:51 / km

Morning joggles

C • Presumably you had better things to do at 3.30am 5

Strength and Conditioning 5:00 [1]

4 PM

Running 56:45 [3] 10.25 km (5:32 / km) +190m 5:04 / km

Down Te Henui, lap of the cemetery and home through Pukekura. Nothing to note really. Grabbed a couple more strava segments.
Not much structure to my training at the moment other than, "go for a run and do a couple of segment efforts along the way". Figure that's alright for the time being.

Tuesday Apr 28, 2020 #

8 AM

Running 18:30 [2] 3.35 km (5:31 / km) +65m 5:02 / km

Got back just in time for the work zoom meeting, which i found with 9mins to spare had been moved forward to 9am. Just enough time to shower and make coffee!

Strength and Conditioning 5:00 [1]

5 PM

Running 52:00 [3] 9.2 km (5:39 / km) +150m 5:14 / km

Strength and Conditioning 10:00 [0]

Monday Apr 27, 2020 #

4 PM

Running 1:08:50 [3] 12.5 km (5:30 / km) +280m 4:57 / km

Mash up of Huatoki, Pukekura and Te Henui. Found a second contender for least frequented track in Pukekura. Of course, the less frequented a track, the nicer (and more overgrown) it is. So it shall become more frequented, if only by me.
Also found some sweet new (to me) tracks on the W side of Te Henui, seems some mountain bikers have been putting their lock down time into track building down there.
Really enjoying that 3months in I'm still finding new single track terrain amongst the native bush clad valleys of the town. The trick is linking them up while keeping the road running to a minimum.

Strength and Conditioning 15:00 [0]

Sunday Apr 26, 2020 #

12 PM

Biking 2:07:00 [3] 42.9 km (2:58 / km) +310m 2:51 / km

Went for a ride. Or rather, two rides, with 20mins in between, lazing in the sun and watching the waves come in on a surferless Back Beach.

Saturday Apr 25, 2020 #

Note
(rest day)

Have got the fake flu after my shot yesterday. Went for a nice longish walk down the Huatoki, doing some water quality surveying with my nose as I went. Reckon I can time-sheet that for time and a half given it's Anzac day?

12 PM

Strength and Conditioning 10:00 [0]

C • Smellametric Analysis 1

Friday Apr 24, 2020 #

8 AM

Running 19:45 [2] 3.4 km (5:49 / km) +85m 5:10 / km

Morning jog around the orchard and domain. Nice mud after last night's rain.

I got my flu vacc this morning. Never been more excited for a vaccination before. A full hour away from the house, including a scenic drive to the drive-in clinic, and 20 blissful minutes waiting afterwards when i got to soak up the sun (from my car) and chat/shout across the carpark to workmates (who were in their cars). So good. Now back to my bubble.

2 PM

Running 46:00 [3] 8.3 km (5:33 / km) +120m 5:10 / km

Arvo run in Pukekura. Mostly on the East side, where i found a contender for least frequented track in the park. It was beautifully small and overgrown. Unfortunately it was also very short though. Still, some of the sidling tracks beneath the racetrack are empty of people and rough enough to keep me interested.

Thursday Apr 23, 2020 #

8 AM

Running 17:45 [2] 3.25 km (5:28 / km) +80m 4:52 / km

Morning jog. accidentally found myself a solid bonus hill after 5mins. luckily I was still asleep, so didn't feel it too much

Strength and Conditioning 10:00 [0]

4 PM

Running 47:30 [3] 9.25 km (5:08 / km) +125m 4:49 / km

Standard loop around Pukekura and Te Henui. Rerouted to claim a couple of strava segments, although GPS robbed me of one of them, so a rerun will be required. Pleasant enough route linking up lots of single track, but I'm still looking forward to level 3 lockdown next week and a slight expansion of what running routes I can do.

Wednesday Apr 22, 2020 #

8 AM

Running 16:30 [2] 3.35 km (4:56 / km) +45m 4:37 / km

Stunner of a morning. Nice views of the mountain along Carrington. But need to run on the LHS so they're not obscured by powerlines. #tipoftheday

Strength and Conditioning 5:00 [0]

3 PM

Biking 56:00 [2] 18.45 km (3:02 / km) +85m 2:58 / km

Loop of the valleys. Got the OK from my manager to timesheet this as water quality surveying...but I think she was joking? I have enough work to do from home still anyway. But good to know if I get desperate ;)

Tuesday Apr 21, 2020 #

8 AM

Running 18:10 [2] 3.33 km (5:27 / km) +80m 4:52 / km

morning jog. The sun is back in town and the mountain is showing it's beautiful face again after a week of overcast bleh weather.

4 PM

Running 49:30 [3] 9.75 km (5:05 / km) +140m 4:44 / km

Got phone physiod today. Things heading in the right direction. I think we're finally targeted in on the initial culprit now; the TFL, which was getting really tired and achey prior to me tweaking my glute med.
Unfortunately still a few weeks before I can get proper physio on it, so up to me to inflict pain on myself until then. (unless 2m long acupuncture needles exist?)

Anyway. Running is progressing, so can't complain really. HIghlight of today's run was seeing a 3-4yr old biking down some steps. I'm not sure it was entirely controlled, but his momentum got him down in one piece. His dad then told him to try keep up with me down the track...which i was seriously concerned he might be able to do. Lucky a slight uphill gradient saved my pride.

Strength and Conditioning 10:00 [0]

Monday Apr 20, 2020 #

8 AM

Running 16:30 [2] 3.05 km (5:25 / km) +70m 4:51 / km

Mornin jog around the domain

Strength and Conditioning 10:00 [1]

5 PM

Running 39:15 [3] 7.35 km (5:20 / km) +110m 4:58 / km

Evening loop of pukekura and upper te henui. Notable for grabbing a segment in pukekura. More notable for running past a teenager,out for a walk with her family, reading a geoscience text book out to them. Winner.

Sunday Apr 19, 2020 #

3 PM

Running 1:01:30 [3] 11.1 km (5:32 / km) +240m 5:00 / km

First proper length run in a long time. Wooo. Let's see how the hammy and co pull up

7 PM

Strength and Conditioning 15:00 [1]

Saturday Apr 18, 2020 #

10 AM

Running 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km

Before brunch activation.
Looped through the orchard, round to the back of huatoki domain, which doesn't have any covid19 signs on it - so I take it the small trails are open for running and walking, just not the main gravel road to the horse paddocks.
Trails are nice and slippery after the week's rain. Good fun.

Strength and Conditioning 8:00 [1]

4 PM

Biking 52:30 [3] 20.3 km (2:35 / km) +180m 2:29 / km

Loop of the block and a bit. Can now confirm that cantlop reserve has no other entrance than The one I found the other day. It really is just a patch of forest, no tracks, fair bit of garden rubbish.

Friday Apr 17, 2020 #

8 AM

Running 17:30 [2] 2.95 km (5:56 / km) +80m 5:13 / km

Lucked it into a gap in the constant rain. Headed Huatoki way to explore another tiny reserve that way. This one waaaay better than yesterday. Turns out we have a community orchard! Did some exploring in there before returning to the home office.

Strength and Conditioning 6:00 [1]

6 PM

Running 30:30 [3] 5.5 km (5:33 / km) +100m 5:05 / km

Chanced it into another gap in the rain. Just a short one over to South Pukekura. Took my charged headlamp this time. But. Turns out there's a dodgy connection in the cable...so another dark run on the muddy forest trails. Love it! Did a longer loop in Pukekura, using the lit trails where possible.

Strength and Conditioning 5:00 [1]

look at me being all diligent with my glute and hammy exercises

Thursday Apr 16, 2020 #

8 AM

Running 18:00 [2] 3.2 km (5:37 / km) +40m 5:18 / km

Morning jogs, this time to explore Cantlop reserve, which i saw the sign for yesterday. What an odd place, tucked in behind some houses off Carrington. A couple of nice DOC signs pointing the way, but once there, the track died and I was left in a random patch of native bush. reminiscent of Wellington town belt with the houses around using it as a trash site. Just missing a couple of homeless campsites.

Strength and Conditioning 8:00 [1]

5 PM

Running 38:30 [3] 7.1 km (5:25 / km) +105m 5:03 / km

Te Henui and Pukekura S loop. Even duskier in the forest than last night. Definitely time for the headlamp, even though it's a lot of fun running in the near dark.

Strength and Conditioning 10:00 [1]

Wednesday Apr 15, 2020 #

8 AM

Running 13:00 [2] 2.4 km (5:25 / km) +43m 4:58 / km

It's taken 31 yrs, but all of this being stuck at home might actually be the thing that drives me to take up morning jogs...

Strength and Conditioning 8:00 [1]

5 PM

Running 34:00 [3] 6.15 km (5:32 / km) +90m 5:09 / km

Evening run around Pukekura S. Bit dusky under the trees, might be time to charge up the headlamp. Leg feeling alright. Even after the challenges last weekend.

Strength and Conditioning 6:00 [1]

gloooote

Tuesday Apr 14, 2020 #

Note

Evening walk in Pukekura. Also went for a short morning walk to my fave steps...and found another lady doing reps there! She was "only" doing 10...although she called them sprints...i didn't hang around to see how many she actually managed to sprint.

6 PM

Strength and Conditioning 15:00 [1]

Monday Apr 13, 2020 #

4 PM

Running warm up/down 21:30 [2] 3.9 km (5:31 / km) +40m 5:15 / km

Running hills 40:00 [4] 3.15 km (12:42 / km) +527m 6:55 / km

21 times up and down the Huatoki Kereru-Wheeler place stairs. The associated segment on strava has a little skull in the title, so you know it's dire.
Actually went alright. I practically never run with music, but having read biddy's report on her session earlier in the day, i plugged myself in to try and hold the boredom at bay (and distract from the pain)

Sunday Apr 12, 2020 #

4 PM

Biking 1:16:00 [3] 24.1 km (3:09 / km) +300m 2:58 / km

GPS art day. Well, (1) I failed art at school. (2) The streets of New Plymouth are very awkwardly arranged, and well spaced out. (3) There are no forest maps in the region (let alone keeping it local) where there's space to draw my own line course. and (4) It was a non running day, so running to all the local parks and doing little pictures on them was out of the question.

So I settled for the local 4km turtle bike ride. Followed by the rest of my session, coming up with a caption for my art:

"This Easter, the Society Against Leaving out Most Other Natural Egg Laying Loveable Animals (SALMONELLA) wishes to remind you that:
1) Bunnies don't lay eggs.
2) Turtles do

In any case, even without my weak excuses above, there's no way I could have topped Fredo's map of the world. Crazy stuff!

C • Definitely a turtle! 1

Strength and Conditioning 10:00 [3]

Saturday Apr 11, 2020 #

3 PM

Biking warm up/down 20:30 [2] 8.0 km (2:34 / km)

warm up bike ride along my proposed Mona Fartlek route to measure out how long I could get before the pavement ran out on Carrington Rd.

Running intervals 20:00 [4] 5.03 km (3:59 / km) +30m 3:52 / km

Day 1 of the challenge. Mona Fartlek. Haven't done one of these since I was living in Canberra, forgot what a good session it is!
2x90s, 4x60s, 4x30s and 4x15s with even "cruise" pace rests. Turn after the 2nd 60s rest, and try make it back to where you started for an even split.

Happy with how it went given how little running I've been able to do for over a month now. I overshot my mark by less than 5m in the end, and just ran by feel, so would be interesting to how much I could increase the distance with some planning of paces.

Running warm up/down 10:30 [2] 2.0 km (5:15 / km)

6 PM

Strength and Conditioning 15:00 [1]

Friday Apr 10, 2020 #

4 PM

Biking 1:05:00 [2] 23.0 km (2:50 / km) +150m 2:44 / km

Ride down Te Henui, out toward bell block, and back home via the Waiwhakaio. Lovely day for it

Running 15:00 [3] 2.3 km (6:31 / km)

*beep*

Signed myself up for the Orienteering Australia IsOlation Easter 3 day challenge. Prologue today was the beep test. Conveniantly, my back garden is 24m long, so plenty of room to do the test literally 2m from my back door! Unfortunately, my housemate had chosen today to wash his sheets. So had to make a gap in his washing for me to run through...

Made it to level 14.1 which I was satisfied with. But was pulled up a bit short thanks to the long grass which got dewy as the test went on. So will do it in the middle of the day next time (...next time??)

The last beep test I did was in the corridor of Moss Hospital, under the eyes of the cardiac physio at the end of my heart surgery rehab. so a nice change of scenery for this one! Will have to check what my result was in that hospital one...

Thursday Apr 9, 2020 #

5 PM

Running 26:00 [3] 4.8 km (5:25 / km) +80m 5:00 / km

A shortened loop. Where did I go? I don't remember! #lockdownbrain

Strength and Conditioning 10:00 [3]

Wednesday Apr 8, 2020 #

5 PM

Biking 52:00 [3] 18.8 km (2:46 / km) +180m 2:38 / km

Did the back rural block from home. Nice solid headwind, which never seemed to turn into a tail wind at any point?

6 PM

Strength and Conditioning 15:00 [1]

Tuesday Apr 7, 2020 #

12 PM

Running 36:00 [3] 7.0 km (5:09 / km) +100m 4:48 / km

South Pukekura loop. Bumped bubbles with Andrew Whiteford, who I haven't seen in 15 or so years. We had a good socially distant catch up. He's using lockdown to train up for a return to orienteering. (or the 50km race he's entered in autumn...hard to tell. I'm gonna go with the former)

Strength and Conditioning 10:00 [3]

Monday Apr 6, 2020 #

Biking 1:00:00 [3] 19.3 km (3:07 / km) +120m 3:01 / km

Down te henui, along the waterfront, a little out and back, and up Huatoki. The domain at the top now looks to be closed entirely :( not quite sure if that includes the small track loops or not, as the purpose of closing it is to stop people petting the horses in the paddocks out the back. Oh well, I have the strava segments there already;)

Sunday Apr 5, 2020 #

4 PM

Running 35:00 [3] 7.0 km (5:00 / km) +100m 4:40 / km

Second physio run. Measured a loop down te henui, cut across to pukekura south, the forest trails there, and back up the valley home. Nice loop of 7k, with maybe 2.5of that on road, the rest all small trails. Could feel the glute all of today. Assuming it was more doms than injury though..

Strength and Conditioning 27:00 [1]

2nd half of the hsk routine.

Friday Apr 3, 2020 #

6 PM

Biking 1:05:00 [3] 21.0 km (3:06 / km) +175m 2:58 / km

Te Henui and along to Rotomanu, then up the waiwhakaiho as far as I could, back into the streets and wound my way home

Thursday Apr 2, 2020 #

12 PM

Running 28:00 [3] 5.4 km (5:11 / km) +85m 4:48 / km

First physio approved run. Wooo. Pretty much did the same loop as I have walking the last days, but backwards. Learnt that the strava segments in south pukekura park are harder to get cos speedy road runners run there :/

6 PM

Biking 42:30 [2] 15.9 km (2:40 / km) +165m 2:32 / km

Loop of the block. This is more local than the valley loop I reckon, but didnt see anyone else biking, so felt a bit uncertain. Was wary of boy racers though, as they're taking advantage of the quiet roads.

Wednesday Apr 1, 2020 #

1 PM

Biking 52:00 [3] 15.0 km (3:28 / km) +120m 3:20 / km

Standard loop of the valleys. Did a loop of huatoki domain at the start, the back of which is now closed so that people don't touch the stile or rub the horses noses.

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