Training Log Archive: LizzieIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
10 AM
Orienteering warm up/down 15:00 [3]
not much of a warmup
Orienteering race (JWOC trials long) 52:18 [4]
Finally got things to click! Not sure this course was really long enough for a long trial, but atleast it meant i didnt lose focus in the end of the course. Only significant mistake was on 5 where i once again navigated to t he circle and didnt see the control, 2mins gone. really got to work on looking around me. Then had a bit of a hesitation on 13, another minute. was in the right place but lost confidence in myself for a bit so checked where i was on a hill. pretty clean through the green where a lot of others made mistakes.
First win since QB last year, and finally felt like i was racing as i was back then :)
First win since QB last year, and finally felt like i was racing as i was back then :)
12 PM
Orienteering 45:00 [2]
went back out to the green area with some of hte junior girls and georgia to go through the legs they had trouble with
Saturday Jan 30, 2010 #
10 AM
Orienteering warm up/down 25:00 [3]
had to rush the 1.7 km to the start as i had first start and we were later to arrive than i wanted to be...so wasnt as mentally prepared for starting as i like to be
Orienteering race (JWOC middle trial) 37:36 [4]
spiked no1 and 2. but then on 3 navigated perfectly into the control, and simply didnt see the control (we have established red kiwi's controls are a teh colour of sunlight on pine needles). so relocated off the clearing and came back to exactly the same spot, where i saw the control this time garr! 2.5 mins gone like that. then was real slow and tired through the back part of the course in softer sand. few dodge route choices at the end didnt help either.
just need to get my head screwed on straight, and look around more in the circle!
just need to get my head screwed on straight, and look around more in the circle!
Friday Jan 29, 2010 #
7 PM
Orienteering race (JWOC sprint trial) 18:08 [5]
the worst run ive had in a sprint race in a long time (not incl last sat). Just didn't quite get my head into things. got caught by an uncrossable fence at 2, misread the corners at 5, overshot the gap going to 7 and messed up the routechoice to 13. A pretty average course and a very average run
Orienteering warm up/down 25:00 [3]
quite a crack up seeing everyone do dynamic stretching for the first time after carsten's talk the day before :)
Thursday Jan 28, 2010 #
11 AM
Orienteering (the intense k) 8:30 [5]
going backwards. much cleaner than yday, on 8 anyway
12 PM
Orienteering (star relay) 25:00 [4]
was teamed up with Matt who hadnt done too much orienteering before. did real well though, apart from 1st control where he and duncan put the control in the wrong depression!
my nav was a bit scratchy, and i really had trouble spotting the control once i was in the circle, even though it was a fluoro yellow vest!
my nav was a bit scratchy, and i really had trouble spotting the control once i was in the circle, even though it was a fluoro yellow vest!
Wednesday Jan 27, 2010 #
11 AM
Orienteering (simplification) 40:00 [4]
real good exercise. went into some pretty complex terrain with heaps of little reentrants, hills and depressions. was pretty smooth through to 9, where i forgot i was looking for a formline feature rather than a full contour. and 10 where i misread my simplified map, looking for a spur rather than a reentrant. was sweet when i realised what id drawn though.
happy with that exercise :)
happy with that exercise :)
12 PM
Orienteering (traffic lighting) 1:00:00 [3]
bit slower than this morning, getting a bit tired. stopped to talk with some of the junior girls after the green patches. then continued around the 2nd half, which i wasn't so clean in.
so much cutty grass! absolutely mauled my legs running in shorts :s
so much cutty grass! absolutely mauled my legs running in shorts :s
4 PM
Orienteering (the intense k) 9:11 [5]
real tricky 1km course with lots of sharp corners, short legs. was doing well for the most part, reading the map pretty well. but then got pulled right on 8 and got stuck on the wrong hill for a bit. was leading until then, but got to keep the concentration going!
Tuesday Jan 26, 2010 #
12 PM
Orienteering (control picking) 30:00 [4]
in northern end of pukepuke. couple of my bearings were off, but aside from that pretty happy. man the boys are faster through the undergrowth though!
1 PM
Orienteering (relocation) 1:00:00 [4]
With Laura.
got the feeling i found this harder than she did?
good exercise, although perhaps not the hardest terrain for it, further south on the map would have been better. Also, when you're following your partner you have all the time in the world to take in all around you, where as in a race you usually get lost because you're taking too much time reading ahead on your map and not looking at where you are at the time.
got the feeling i found this harder than she did?
good exercise, although perhaps not the hardest terrain for it, further south on the map would have been better. Also, when you're following your partner you have all the time in the world to take in all around you, where as in a race you usually get lost because you're taking too much time reading ahead on your map and not looking at where you are at the time.
3 PM
Orienteering (the flying mile) 10:02 [5]
Got numbers 1 and 2 sweet as. But then i caught Amber up... something I've noticed i def need to work on is keeping to my own race when i catch someone up. On a number of occasions ive struggled to continue past someone once ive caught them and that was the case here. on3 i was reading the map fine, and knew i was too short, knew exactly where i was, but still let myself get lead astray by Amber stopping and looking for the control early!? the brain is a funny thing...
4, we both got pulled too far right. and 5 i got pulled right again. so finished just behind Amber in the end.
4, we both got pulled too far right. and 5 i got pulled right again. so finished just behind Amber in the end.
Monday Jan 25, 2010 #
12 PM
Orienteering 1:45:00 [3]
course on smedley. Started off with imogene as we were gonna do the route choice 1-2. She went up to the road while i contoured and climbed and scrambled to the left...which wasnt actually that bad, except having to cross a stream gully. still her route was decidedly faster.
Made a mess of no.6, then map was abit dodge aroudn7, and route choice to 8 wasnt the best. After that was alright.
legs were feeling pretty good considering the weekend of races. so when we got to 14 Imogene and I decided to do the entire course, (about 10k all up). so glad we did, the nicest bit was at the far end of the course! We agreed on route choice on most legs, and on others i found it real good to see how someone else viewed the leg. Also interesting to notice that as we both got tired towards the end, we stopped planning ahead and were making decisions once we got to the control.
felt so good for doing the entire course, hope Imogene wasnt sick of me by the end of it :)
Made a mess of no.6, then map was abit dodge aroudn7, and route choice to 8 wasnt the best. After that was alright.
legs were feeling pretty good considering the weekend of races. so when we got to 14 Imogene and I decided to do the entire course, (about 10k all up). so glad we did, the nicest bit was at the far end of the course! We agreed on route choice on most legs, and on others i found it real good to see how someone else viewed the leg. Also interesting to notice that as we both got tired towards the end, we stopped planning ahead and were making decisions once we got to the control.
felt so good for doing the entire course, hope Imogene wasnt sick of me by the end of it :)
Sunday Jan 24, 2010 #
Note
All up pretty happy with the weekend, an awesome set of events, chur Kate, Duncan and Ross.
given that i've been ticking over with training since world games, and not really focussing on anything in particular, i cant complain bout results. saturday night's hiccup aside, i was pretty consistent, and overall the only effect sat night had on the overall standing was that i had to fight georgia off for 3rd rather than have it comfortably.
awesome to see Georgia and Angela have picked up the pace. gives me plenty of motivation for training leading up to nats :) Some real good results from the wellington group too, good to see Laura's consistent results. And who knew Tessa was such a green singlet specialist :P (sorry i stole third off you Tessa, i still don't know how they calculated that with my 2min finish split on saturday!)
given that i've been ticking over with training since world games, and not really focussing on anything in particular, i cant complain bout results. saturday night's hiccup aside, i was pretty consistent, and overall the only effect sat night had on the overall standing was that i had to fight georgia off for 3rd rather than have it comfortably.
awesome to see Georgia and Angela have picked up the pace. gives me plenty of motivation for training leading up to nats :) Some real good results from the wellington group too, good to see Laura's consistent results. And who knew Tessa was such a green singlet specialist :P (sorry i stole third off you Tessa, i still don't know how they calculated that with my 2min finish split on saturday!)
9 AM
Orienteering race (STB stage 5) 12:53 [5]
Didnt want to push it after last night's experience, but luckily it was another intricate building map at EIT, so lots of map reading and decision making again. Had a pretty smooth run with only a couple of hiccups. tried my best to go 5-7, but caught myself :)
yeah, looking at splits nothing spectacularly fast on any one leg, just consistent throughout the course, which is exactly what it felt like. nice confidence boost after last night.
yeah, looking at splits nothing spectacularly fast on any one leg, just consistent throughout the course, which is exactly what it felt like. nice confidence boost after last night.
Orienteering warm up/down 30:00 [3]
10 warmup
10 down
10 control collecting
10 down
10 control collecting
1 PM
Orienteering race (STB stage 6) 12:22 [5]
A faster map to finish off with. started off through the buildings. found i was almost reading ahead too much, and forgetting which corners i should be taking at the time.
Bit annoyed at 5-6, where the course line wasn't broken, and half covered up the best route choice. I saw the fence under the line, but couldnt tell if it was uncrossable or not, so took the safer option around, losing bout 20s.
then had fast legs around the fields, glad the controls were in the hedges, which made you have to think rather than them just being running legs.
managed to hold off georgia, just!
Bit annoyed at 5-6, where the course line wasn't broken, and half covered up the best route choice. I saw the fence under the line, but couldnt tell if it was uncrossable or not, so took the safer option around, losing bout 20s.
then had fast legs around the fields, glad the controls were in the hedges, which made you have to think rather than them just being running legs.
managed to hold off georgia, just!
Orienteering warm up/down 30:00 [3]
15 up
15 down
and stretches
15 down
and stretches
Saturday Jan 23, 2010 #
9 AM
Orienteering race (STB stage 2) 11:37 [5]
more to my liking than last nights race with intricate building requiring quick decision making and constant map reading.
made a good start of it with tight map reading, but then lost time with hesitation and changes of route (real bad i know!) in the back bit of the first loop (7 and 10). lost a bit on straight running speed on 11 and 12, but then back into the buildings. caught rita and georgia but annoyed with myself that i couldnt push myself past them on the last couple of legs.
still pretty happy with the race
made a good start of it with tight map reading, but then lost time with hesitation and changes of route (real bad i know!) in the back bit of the first loop (7 and 10). lost a bit on straight running speed on 11 and 12, but then back into the buildings. caught rita and georgia but annoyed with myself that i couldnt push myself past them on the last couple of legs.
still pretty happy with the race
Orienteering warm up/down 30:00 [3]
15 up, 15 down
need some decent warm up and downs to get the legs through the weekend! specially with the achiles and hammy playing up a bit
need some decent warm up and downs to get the legs through the weekend! specially with the achiles and hammy playing up a bit
1 PM
Orienteering race (STB stage 3) 16:01 [5]
A hillier course with parts in bush.
didnt read the map or scale right on no1, but recovered well on 2 and 3. then read the map carefully through the bush controls, where a number of people seemed to make a mess of it.
misred the map to 9, resulting in a slower route, then again lost a bit on straight running speed through 10 and 11, but i already knew that needs working on...
had the hill sprint 11-12, which wasnt as grunty as i was hoping, it was on a concrete path! made a silly error on the last bit anyway so no chance for the 30s bonus. still a decent run til this point, but then completely ballsed up the last loop after the spectator. jogged back out with todd on the warmdown, and there was a patch of bushes not mapped on one leg which stuffed me up. but the other mistakes were all me. got to keep the concentration going right to the end! recovered on the last two splits though, so atleast im still recovering after mistakes and not compounding them.
didnt read the map or scale right on no1, but recovered well on 2 and 3. then read the map carefully through the bush controls, where a number of people seemed to make a mess of it.
misred the map to 9, resulting in a slower route, then again lost a bit on straight running speed through 10 and 11, but i already knew that needs working on...
had the hill sprint 11-12, which wasnt as grunty as i was hoping, it was on a concrete path! made a silly error on the last bit anyway so no chance for the 30s bonus. still a decent run til this point, but then completely ballsed up the last loop after the spectator. jogged back out with todd on the warmdown, and there was a patch of bushes not mapped on one leg which stuffed me up. but the other mistakes were all me. got to keep the concentration going right to the end! recovered on the last two splits though, so atleast im still recovering after mistakes and not compounding them.
Orienteering warm up/down 45:00 [3]
15 to the start and warm up
15 warm down with toddles
15 collecting a few controls from the reserve
15 warm down with toddles
15 collecting a few controls from the reserve
6 PM
Orienteering (STB stage 4) 18:05 [5]
Definitely the worst and scariest experience I have had orienteering.
started off fine, if a bit tired from the previous races. I had been feeling a bit sick between races, but felt ok at the start. the first part of the race around the school was alright and caught zenia at 9, although 7-8 was a bad route choice, too many corners. but then on re-entering the park i could feel my legs getting heavier and feeling like lead. by no. 14 i think it was, i was stopping when punching controls. and soon after my breathing got short and wheezy, couldnt get enough oxygen in. i kept trying but byt the last loop around the rose garden my legs were really giving out. I had to stop and walk about 17 or 18, i cant remember. the last thing i clearly remember is angela passing me. but after 18 my vision started blacking out around the edges. i dont know if i was being stupid or not but i was determined to finish, so staggered down the excruciatingly long (and lonely!) finish split, by which time i couldnt walk in a straight line.
It's interesting looking at the splits, they suddenly drop to about 15-20th fastest, before i even felt it in my legs.
i know i hadnt trained enough for this set of sprints, and i think after 2 other hard races in teh day my body had just had enough, especially as i was trying to stay ahead of zenia, who is way faster on the flat open stuff than me! It's never happened before, and hopefully i can prevent it happening again by being better prepared. It is not an experience i want to repeat!
started off fine, if a bit tired from the previous races. I had been feeling a bit sick between races, but felt ok at the start. the first part of the race around the school was alright and caught zenia at 9, although 7-8 was a bad route choice, too many corners. but then on re-entering the park i could feel my legs getting heavier and feeling like lead. by no. 14 i think it was, i was stopping when punching controls. and soon after my breathing got short and wheezy, couldnt get enough oxygen in. i kept trying but byt the last loop around the rose garden my legs were really giving out. I had to stop and walk about 17 or 18, i cant remember. the last thing i clearly remember is angela passing me. but after 18 my vision started blacking out around the edges. i dont know if i was being stupid or not but i was determined to finish, so staggered down the excruciatingly long (and lonely!) finish split, by which time i couldnt walk in a straight line.
It's interesting looking at the splits, they suddenly drop to about 15-20th fastest, before i even felt it in my legs.
i know i hadnt trained enough for this set of sprints, and i think after 2 other hard races in teh day my body had just had enough, especially as i was trying to stay ahead of zenia, who is way faster on the flat open stuff than me! It's never happened before, and hopefully i can prevent it happening again by being better prepared. It is not an experience i want to repeat!
Orienteering warm up/down 10:00 [3]
Friday Jan 22, 2010 #
Event: Sprint The Bay
7 PM
Orienteering race (STB stage1) 14:41 [4]
First race of the weekend and the body did not feel like it after having the morning off work, and spending all arvo in the car. Took a decent warmup and felt ok at the start although could feel my left achiles and right hammy, not so good at the start of a bunch of races!
Took the first few controls through the school to get used to the scale. then made a stupid mistake on the first control in the cafes (maybe no6?). then the rest was alright, if a little sluggish. messed up the green singlet leg when i did a double take, confronted by a very thin olive green garden.
Took the first few controls through the school to get used to the scale. then made a stupid mistake on the first control in the cafes (maybe no6?). then the rest was alright, if a little sluggish. messed up the green singlet leg when i did a double take, confronted by a very thin olive green garden.
Orienteering warm up/down 25:00 [3]
15 up, 10 down.
Thursday Jan 21, 2010 #
6 PM
Running 22:00 [3]
just easing the legs out around the tracks. not that steep hills really ease the legs out...
Tuesday Jan 19, 2010 #
6 PM
Orienteering 18:00 [4]
sprint training on onslow. map not brilliant, still feeling sluggish
Orienteering warm up/down 10:00 [3]
not enough really
Monday Jan 18, 2010 #
6 PM
Running 1:45:00 [3]
30 mins from uni to wilton via northland, karori cemetery and the bush. then with group through flax clearing up to the substation. up electricity board road to top of otari and down in the mist. Nick's 'track' down added another 10mins to the run. amazingly we all got through the massive patch of ongaonga without getting stung! skills.
Sunday Jan 17, 2010 #
11 AM
Running 1:30:00 [3]
longish run from days bay up to main ridge (absolute killer, my legs were in agony). got very wet running along the ridge with magnus swinging bushes back in my face. then down to butterfly creek and back over. strength training running back along the beach :)
not quite as long as id have liked and would have like to push harder along the ridge and creek, but got to stick with the group.
not quite as long as id have liked and would have like to push harder along the ridge and creek, but got to stick with the group.
6 PM
Football (indoor game) 30:00 [4]
won 9-5 but only scored one goal. got to get my shooting boots back on. can't wait for outdoor to start up again in feb, even if im not gonna be around for hte season
Saturday Jan 16, 2010 #
5 PM
Running 50:00 [3]
crap day weather wise. but as is usual it wasnt that bad once you were out in it. ran around the tracks (more like streams) in wilton bush. got a little bit soaked
Thursday Jan 14, 2010 #
6 PM
Running 20:00 [3] 3.5 km (5:43 / km) +100m 5:00 / km
warmup for sprint. running from uni to wellington high via central park and town belt.
Orienteering (sprint) 15:00 [5]
round massey and wellington high. mint area but once youve run on it a few times you've memorised the area. still good training and i missed acouple of the better routes
Running warm up/down 10:00 [2]
yog around with sarah. found anice fire escape to run up and down
8 PM
Football (indoor) 45:00 [4]
drew our game 7-7. though the other team should have won, given ash screwed his ankle at start of 2nd half and we had to play with 3 girls 2 guys. amazing how much harder it is against 3guys 2girls! specially as the other 2 girls on our team were fill ins...
then played first half of the game after us as one of the teams was short
then played first half of the game after us as one of the teams was short
Wednesday Jan 13, 2010 #
6 PM
Running 22:00 [3]
just around the tracks. didnt have time for anything else before going to see avatar. body feeling particularly sore and tired
Tuesday Jan 12, 2010 #
6 PM
Running warm up/down 15:00 [3]
Orienteering (sprint) 17:00 [4]
khandallah park. again didnt time.
Monday Jan 11, 2010 #
5 PM
Running 40:00 [3] 4.7 km (8:31 / km) +290m 6:30 / km
mum wanted company on her run, so i agreed to go round the tracks with her. ended up going up kaukau though. bit more than i intended given it was 5pm and i was meant to be leading group run at 6.30!
7 PM
Running 1:03:00 [3] 9.5 km (6:38 / km) +180m 6:03 / km
potluck run with tessa sarah maglis claire hamish and magnus' swedish friend frederick.
started up to onslow, through jville park (managed to lose lisa and sarah in onslow, again!), onto the farmland and down the spur to end of rifle range road. then up old coach road to alan's and home along the roads.
turns out half the club drove past us and wondered why sarah and lisa were 5mins ahead of us (theyd cut out the farm bit of the run)
started up to onslow, through jville park (managed to lose lisa and sarah in onslow, again!), onto the farmland and down the spur to end of rifle range road. then up old coach road to alan's and home along the roads.
turns out half the club drove past us and wondered why sarah and lisa were 5mins ahead of us (theyd cut out the farm bit of the run)
Sunday Jan 10, 2010 #
Running hills 53:00 [3] 6.6 km (8:02 / km) +250m 6:45 / km
up johnstons hill.
Saturday Jan 9, 2010 #
Running long 1:45:00 [3] 12.0 km (8:45 / km) +495m 7:15 / km
run in the orongarongas with mags lisa sarah ramash and claire, though sarah turned back early on.
took 22mins from car park to top of butchers track which i was pretty happy with (bout 400m climb, 1.5km). then sweet as running down cattle ridge. magnus decided we should try out browns track, which it turns out just goes straight down to the river. impossible to run down, more of a fall really. then up river to 5mile track. back along there and up and along middle ridge for a bonus hill.
felt pretty sweet, was good to stretch out the legs and run at a good pace
took 22mins from car park to top of butchers track which i was pretty happy with (bout 400m climb, 1.5km). then sweet as running down cattle ridge. magnus decided we should try out browns track, which it turns out just goes straight down to the river. impossible to run down, more of a fall really. then up river to 5mile track. back along there and up and along middle ridge for a bonus hill.
felt pretty sweet, was good to stretch out the legs and run at a good pace
Thursday Jan 7, 2010 #
Orienteering 17:00 [4]
sprint training in the gardens, didnt actually time.
Orienteering warm up/down 10:00 [3]
including slalems through the rose garden :)
Wednesday Jan 6, 2010 #
Running 45:00 [3]
group run, up kaukau from home then along the ridge in the refreshing northerly gale to awarua street.
ages since ive run along the ridge, realised how little i'd run up there compared to last year. will have to rectify that.
also, first run in over a week and a half where my stomach behaved itself the whole way round. please, please stay that way!
ages since ive run along the ridge, realised how little i'd run up there compared to last year. will have to rectify that.
also, first run in over a week and a half where my stomach behaved itself the whole way round. please, please stay that way!
Tuesday Jan 5, 2010 #
Note
(sick)
bleagh
Monday Jan 4, 2010 #
Running 55:00 [3]
(sick)
group run from sarah's. real nice easy pace but stomach really played up on the up hill, as did my knee ,don't know what's going on there?
Sunday Jan 3, 2010 #
Running 35:00 [3]
(sick)
round wilton bush tracks
legs felt amazing, not surprising after four days rest. but stomach still not 100pc, didn't feel too brilliant by the end of the run
legs felt amazing, not surprising after four days rest. but stomach still not 100pc, didn't feel too brilliant by the end of the run