Training Log Archive: LizzieIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
9 AM
Orienteering race 1:03:11 [4] 6.1 km (10:21 / km) +370m 7:57 / km
shoes: Inov8 X-talon 212 2011
SOW day 1.
Having not raced properly since May this week is just about getting the rust out of my navigation and racing prior to WOC. With that in mind I started off very carefully. First 3 controls were on a 1:5000 blow up of a technical area, so ticked off features the entire way and got the controls ok.
Then out to the first of many track running legs to 4. Lost 2-2.5mins around the circle as I got sucked in to following a clearing further than it was marked on the map, then not listening to myself when I knew I'd overshot the control. Track to 5, gutsed it up the hill to 6 (130m climb). 7,8,9 all good.
Long leg to well i executed well but really it was a long road run with 2 route choices, and the control was 10m off the track at the end! 11 entered a bit early. 13 I read perfectly until the circle, then misinterpreted the knolls and reentrants, must have passed within 5m of the control! Relocated quickly but still 2.5-2mins gone.
Overshot 14 which must have been the smallest rock marked on the map! Bettina caught me here and we took slightly diff routes 14-15-16 but kept leap frogging each other. then 16-17-18-F was all road running. Bettina tried to get past in the finish chute, but I was having none of that, so we punched together.
Results will look like I tagged a ride with her cos my time's exactly 4mins slower than her which kinda sucks. But we were only together on the road run at the end!
Pleased with my run and result, At the back of a tight little group of times, 30s would get me in the top 5. And more pleasing,there's a gap behind me timewise. 9mins behind Helena though. i wasn't pushing it and there were mistakes, but I can't see 9mins! :)
Having not raced properly since May this week is just about getting the rust out of my navigation and racing prior to WOC. With that in mind I started off very carefully. First 3 controls were on a 1:5000 blow up of a technical area, so ticked off features the entire way and got the controls ok.
Then out to the first of many track running legs to 4. Lost 2-2.5mins around the circle as I got sucked in to following a clearing further than it was marked on the map, then not listening to myself when I knew I'd overshot the control. Track to 5, gutsed it up the hill to 6 (130m climb). 7,8,9 all good.
Long leg to well i executed well but really it was a long road run with 2 route choices, and the control was 10m off the track at the end! 11 entered a bit early. 13 I read perfectly until the circle, then misinterpreted the knolls and reentrants, must have passed within 5m of the control! Relocated quickly but still 2.5-2mins gone.
Overshot 14 which must have been the smallest rock marked on the map! Bettina caught me here and we took slightly diff routes 14-15-16 but kept leap frogging each other. then 16-17-18-F was all road running. Bettina tried to get past in the finish chute, but I was having none of that, so we punched together.
Results will look like I tagged a ride with her cos my time's exactly 4mins slower than her which kinda sucks. But we were only together on the road run at the end!
Pleased with my run and result, At the back of a tight little group of times, 30s would get me in the top 5. And more pleasing,there's a gap behind me timewise. 9mins behind Helena though. i wasn't pushing it and there were mistakes, but I can't see 9mins! :)
Running warm up/down 22:00 [3]
Saturday Jul 30, 2011 #
Event: Swiss O Week
Note
Travel.
Had a bit of an epic getting to Rome airport. Left home 3.5hours before my flight and by the time public transport got me there i made close of checkin by 2mins! (I can tell a long amusing story about this in person...)
Then had 2-3 hours waiting for Mike in Zurich as he missed a connection. Better than Toby, who was waiting 6 hours for us!
Eventually made it to Laax about 10pm, after stopping in what seemed to be the red-light zone of Chur for a 'burger' on the way. (and i don't mean 'burger' as in we actually stopped at a brothel...i mean the burger actually was just a pretty ave. meat patty and cheese, with salad and chips on the side, no bun in sight (apart from the pic on the menu lol))
Had a bit of an epic getting to Rome airport. Left home 3.5hours before my flight and by the time public transport got me there i made close of checkin by 2mins! (I can tell a long amusing story about this in person...)
Then had 2-3 hours waiting for Mike in Zurich as he missed a connection. Better than Toby, who was waiting 6 hours for us!
Eventually made it to Laax about 10pm, after stopping in what seemed to be the red-light zone of Chur for a 'burger' on the way. (and i don't mean 'burger' as in we actually stopped at a brothel...i mean the burger actually was just a pretty ave. meat patty and cheese, with salad and chips on the side, no bun in sight (apart from the pic on the menu lol))
Friday Jul 29, 2011 #
6 PM
Running warm up/down 12:00 [3]
shoes: Saucony Fastwitch 4
Found the map. success!
Orienteering 27:00 [4]
shoes: Saucony Fastwitch 4
Sprint around Garbatella. Such a sweet sprint area, so glad I finally made it to train there! The map (pixalated) is on fb along with my nightmare of a gps route. But still enjoyed it which i think shows how good the map is!
Incredibly complex residential area, and one of the rough areas of Rome according to Lorenzo lol. Set off the neighbourhood dogs going to one, scared the crap out of me! The map really lured you into running faster than you could deal with with all the uncrossable fences and identical looking buildings. So there's a lot of funny looking loops on my route where I found my intended route dead-ended.
Awesome awesome map. Worth visiting rome simply for Cervara di Roma and Garbatella (though I hear it has other attractions to?)
pizza afterwards was good too :)
Incredibly complex residential area, and one of the rough areas of Rome according to Lorenzo lol. Set off the neighbourhood dogs going to one, scared the crap out of me! The map really lured you into running faster than you could deal with with all the uncrossable fences and identical looking buildings. So there's a lot of funny looking loops on my route where I found my intended route dead-ended.
Awesome awesome map. Worth visiting rome simply for Cervara di Roma and Garbatella (though I hear it has other attractions to?)
pizza afterwards was good too :)
Thursday Jul 28, 2011 #
7 PM
Running 16:00 [1]
shoes: Saucony Fastwitch 4
Possibly my biggest fail of a run here in Rome, and there's been a few to choose from!
So my entire time here I've been meaning to get to Garbatella to do some sprint training, it looks like a mean map. But for various reasons, its hard to get to in the evening and I've had no time at the weekends (or been too lazy).
Today it would be my fun birthday training though.
First mistake; decided it would be faster to go home, dump my work stuff, then go training rather than get changed at work and pick stuff up on the way home....eventually the 6.05sh bus turned up at 6.25sh to get me home by 7 (in the mean time 5 buses went the opposite way towards garbatella).
Changed and out of house by 7.20, bus wasnt for 10mins so i ran along the road for a few stops (8mins of my run). Another 4mins waiting. bus driver then stopped the bus so he could refill his water bottle! eventually got to the metro and to garbatella by 8pm.
Then; headed out of the metro, into the suburb and tried to match up the map with the ground...nope, not on the map. Ran another 2 mins tried again. nope. Ran back, 3mins the other way. Nope. Found myself at Ostiense stn...ie no longer in Garbatella. Frick.
Gave up. tried to match my map with the one at the metro, nope. Tried to match with a more close up map, maybe? Ah well. Got home at 9.10, too tired to go out for my birthday pizza too. fail.
Will spike the sprint training tomorrow and celebrate with my pizza though. For sure.
So my entire time here I've been meaning to get to Garbatella to do some sprint training, it looks like a mean map. But for various reasons, its hard to get to in the evening and I've had no time at the weekends (or been too lazy).
Today it would be my fun birthday training though.
First mistake; decided it would be faster to go home, dump my work stuff, then go training rather than get changed at work and pick stuff up on the way home....eventually the 6.05sh bus turned up at 6.25sh to get me home by 7 (in the mean time 5 buses went the opposite way towards garbatella).
Changed and out of house by 7.20, bus wasnt for 10mins so i ran along the road for a few stops (8mins of my run). Another 4mins waiting. bus driver then stopped the bus so he could refill his water bottle! eventually got to the metro and to garbatella by 8pm.
Then; headed out of the metro, into the suburb and tried to match up the map with the ground...nope, not on the map. Ran another 2 mins tried again. nope. Ran back, 3mins the other way. Nope. Found myself at Ostiense stn...ie no longer in Garbatella. Frick.
Gave up. tried to match my map with the one at the metro, nope. Tried to match with a more close up map, maybe? Ah well. Got home at 9.10, too tired to go out for my birthday pizza too. fail.
Will spike the sprint training tomorrow and celebrate with my pizza though. For sure.
Wednesday Jul 27, 2011 #
8 PM
Strength and Conditioning 21:00 [1]
(rest day)
Was nice to get home at a decent time (7.30ish), do some washing, clean up a bit, start packing. then an episode of game of thrones, dinner, stretches and early bedtime :)
exciting life aye?
exciting life aye?
Tuesday Jul 26, 2011 #
8 PM
Running warm up/down 36:00 [3]
shoes: Asics Trabuco 2011
21mins up, 15mins down.
Think I only waited about 8mins total for buses to/from work and to the park today. But paid for it with a good 20min wait for the bus home from the park. Got some stretching done at the bus stop though :)
Think I only waited about 8mins total for buses to/from work and to the park today. But paid for it with a good 20min wait for the bus home from the park. Got some stretching done at the bus stop though :)
Running hills 13:20 [4]
shoes: Asics Trabuco 2011
my last hill sprints session in Rome. Can't say i'm too sad about it, though the hill is much nicer than my current one in Canberra! Might have to try and find a better route when i get home.
Just the 10 tonight, and times were a bit over the place 23.5-25.7s but finished off with a 22.7s
Just the 10 tonight, and times were a bit over the place 23.5-25.7s but finished off with a 22.7s
10 PM
Strength and Conditioning 18:00 [1]
Monday Jul 25, 2011 #
7 PM
Running 42:00 [3]
shoes: Asics Trabuco 2011
relaxed run out to appia antica and along towards the catacombs. It's a shame they only decided to cut the grass along the sides in the last week or so as it's actually pretty good terrain running!
9 PM
Strength and Conditioning 17:00 [0]
i missed something out as this is shorter than usual. Not sure what.
Sunday Jul 24, 2011 #
Strength and Conditioning 18:00 [0]
11 AM
Running warm up/down 9:00 [3]
shoes: Inov8 X-talon 212 2011
up up and up to the start of the WC final round from 2005
Orienteering 25:03 [4]
shoes: Inov8 X-talon 212 2011
Ran the ME WC final 2005 in Cervara di Roma. The first half of the race is a slalom down through the pine forest and the 2nd half is in possibly the most insane sprint area i've been lucky enough to orienteer in; the medieval alleys of Cervara di Roma, a small town perched on the side of the mountains.
Unfortunately the first half of the course was a bit of a write off as there was so much blackberry in the forest. It was really a case of picking your way through, not much chance of even breaking into a walk at times!
But once out of that the town made up for it. Simply amazing. I was happy to show myself that I could navigate through it at a run. Coped pretty well and didnt make a mistake until the 2nd to last control where the map had the alley opening out a little. Not so on the ground though! and i overshot my junction and ended up doing a loop around the block to get back to it. Also skipped a jn to the last control which would have lost me 15s or so.
Got some good cheers when i ran through the town square :)
Stoked to run here. Will do map and gps tonight
Unfortunately the first half of the course was a bit of a write off as there was so much blackberry in the forest. It was really a case of picking your way through, not much chance of even breaking into a walk at times!
But once out of that the town made up for it. Simply amazing. I was happy to show myself that I could navigate through it at a run. Coped pretty well and didnt make a mistake until the 2nd to last control where the map had the alley opening out a little. Not so on the ground though! and i overshot my junction and ended up doing a loop around the block to get back to it. Also skipped a jn to the last control which would have lost me 15s or so.
Got some good cheers when i ran through the town square :)
Stoked to run here. Will do map and gps tonight
Orienteering 4:50 [3]
shoes: Asics Trabuco 2011
Once we'd run the WC race, Mitch kindly offered to follow me through Cevera di Roma with my camera. I now have a sweet follow lizzie video doing 6-7-8-10-11-12 of the WC.
The raw video is up on the o-gang fb page for those lucky enough to have access. Once I have time to touch it up and make it pretty I may just post it somewhere more public.
Wickedly awesome stuff :)
The raw video is up on the o-gang fb page for those lucky enough to have access. Once I have time to touch it up and make it pretty I may just post it somewhere more public.
Wickedly awesome stuff :)
1 PM
Orienteering 43:00 [4] 5.3 km (8:07 / km) +230m 6:40 / km
shoes: Inov8 X-talon 212 2011
Middle distance course up in Campaegli.
Legs feeling pretty heavy and some epic hills to slog up. Navigationally pretty easy, or it felt it anyway.
Legs feeling pretty heavy and some epic hills to slog up. Navigationally pretty easy, or it felt it anyway.
3 PM
Orienteering 27:07 [4]
shoes: Inov8 X-talon 212 2011
After a bite to eat and a good long lie in the sun (was actually pretty cold when the sun wasnt out, guess thats the difference between Rome and 1400m up in the mtns!).
Drew myself up a short middle distance as legs were pretty tired.
Having commented on the lack of discomfort in my ankle yday...todays terrain is about the worst stuff for it, its mainly open stuff but with small rocks all over the ground (10-20cm in diameter). So ankle is a bit achey after todays training, nothing compared to what it has been in the last year, or even months though. It's nice to compare how it feels now to how it was when i arrived in canberra, or even in tassie in May!
Drew myself up a short middle distance as legs were pretty tired.
Having commented on the lack of discomfort in my ankle yday...todays terrain is about the worst stuff for it, its mainly open stuff but with small rocks all over the ground (10-20cm in diameter). So ankle is a bit achey after todays training, nothing compared to what it has been in the last year, or even months though. It's nice to compare how it feels now to how it was when i arrived in canberra, or even in tassie in May!
Saturday Jul 23, 2011 #
Strength and Conditioning 19:00 [1]
1 PM
Running 1:44:00 [3]
shoes: Asics Trabuco 2011
From Rocca di Papa again. Does anybody else find themselves narrating their runs as they go with what they could say about it later on AP? or am I just that sad and lacking for company?
Was going to go for a 1hr run around lake albano, but the weather wasnt really up for swimming and I didn't fancy getting lost on the buses, so opted for somewhere I atleast half knew.
Having said that I took a wrong turn getting to the forest and explored some dead end roads for a while, all of which took me about 50m from the forest, but blocked by big gates and dogs!
Once in the forest I did some exploring, lost the track for a bit and got torn up by blackberry but that's all part of the fun. Then went around the dome to my favourite hill (~180m climb in 750m) and my favourite single track. then explored another track on the other side of the ridge, which brought me back for a 2nd go at the single track! win!
Also, today was the first time post-injury that I noticed I could push it almost like normal on the undulating and downhill single track stuff without any discomfort.
Was going to go for a 1hr run around lake albano, but the weather wasnt really up for swimming and I didn't fancy getting lost on the buses, so opted for somewhere I atleast half knew.
Having said that I took a wrong turn getting to the forest and explored some dead end roads for a while, all of which took me about 50m from the forest, but blocked by big gates and dogs!
Once in the forest I did some exploring, lost the track for a bit and got torn up by blackberry but that's all part of the fun. Then went around the dome to my favourite hill (~180m climb in 750m) and my favourite single track. then explored another track on the other side of the ridge, which brought me back for a 2nd go at the single track! win!
Also, today was the first time post-injury that I noticed I could push it almost like normal on the undulating and downhill single track stuff without any discomfort.
C • yes 2
Friday Jul 22, 2011 #
Note
(rest day)
blah.
I can't really remember why now but I'd guess a mix of late home from work/tired/demotivated. Decided to make up for it at the weekend. Didn't even do exercises, just went to bed nice and early
I can't really remember why now but I'd guess a mix of late home from work/tired/demotivated. Decided to make up for it at the weekend. Didn't even do exercises, just went to bed nice and early
Thursday Jul 21, 2011 #
7 PM
Running 57:00 [3]
shoes: Asics Trabuco 2011
Feeling demotivated again, but got myself out and felt good once i got going. Out to appian way, and North toward the catacombs. Had to freestyle it along the grass verges as the tracks were covered in thinnings. Probably literally running over the top of history...oops!
Did a tour of the hills in Caffarella then out to the bus stop and home to dinner and bed :)
8 more days :)
Did a tour of the hills in Caffarella then out to the bus stop and home to dinner and bed :)
8 more days :)
9 PM
Strength and Conditioning 20:00 [1]
Wednesday Jul 20, 2011 #
7 PM
Running 36:00 [3]
shoes: Asics Trabuco 2011
Absolutely amazing what difference it makes to my mental attitude when the bus turns up 2mins after i walk out of work, then only takes 10mins to get home! So was feeling pretty positive already when i started (plus didnt have to wait at all to get bus to the park! woohoo :)
longish warmup (22) and decided to do hill sprints despite yesterdays session. knew it would hurt, but knew i'd be more focussed for a hill session than for any other type.
longish warmup (22) and decided to do hill sprints despite yesterdays session. knew it would hurt, but knew i'd be more focussed for a hill session than for any other type.
Running hills 16:00 [5]
shoes: Asics Trabuco 2011
12 reps. A good 22s one to start (prob started the watch late haha), but legs were feeling the effects of yday towards the end, doing 25s. unfortunately there was a mtn biker doing reps of the same single track hill, but we got our timing pretty sorted so i'd do 2 reps in the time he did one, and as you can see the top of the hill from the bottom, we avoided clashes.
Only one more hill session left in Rome. Mixed feelings, sad to be almost done here, but also can't wait to get out into some better terrain! And have some company! And speak english! and orienteer! and, and, and... :D
Only one more hill session left in Rome. Mixed feelings, sad to be almost done here, but also can't wait to get out into some better terrain! And have some company! And speak english! and orienteer! and, and, and... :D
9 PM
Strength and Conditioning 21:00 [1]
abtastic
Tuesday Jul 19, 2011 #
8 PM
Running warm up/down 28:00 [3]
shoes: Asics Trabuco 2011
Underestimated how long the last sample would take to measure tonight, then had to wait 25mins for the bus (nothing new there then). So left hill sprints for later in the week and went for a short sharp session. Out to appia antica and then 10 x 30:30
Running intervals 10:00 [4]
shoes: Asics Trabuco 2011
Felt really good and fast on the efforts and they all felt really short, which can only be a good thing :) Game face was out in full force again
Had to do some dodging and dancing around felled branches as someone had decided to trim the trees and leave the left overs all over the track again.
Had to do some dodging and dancing around felled branches as someone had decided to trim the trees and leave the left overs all over the track again.
9 PM
Strength and Conditioning 20:00 [1]
Monday Jul 18, 2011 #
Note
up at 2am to catch the bus back to frankfurt and plane to rome. then straight to the lab. got a couple of hours sleep before hand and a couple more on the way but could be a very hard day in the lab!
I'm also up to measuring the sediment section that hopefully has the laschamp excursion in it; so really don't want to mess up! I'll know by the end of today if I'll get any useful data from 2months in Rome or not...eek!
I'm also up to measuring the sediment section that hopefully has the laschamp excursion in it; so really don't want to mess up! I'll know by the end of today if I'll get any useful data from 2months in Rome or not...eek!
C • data 4
Strength and Conditioning 27:00 [1]
By the time i got home from work and did food shopping (decided it was more important than running this time!), was absolutely shattered. So wimped out of running and did a good set of core exercises and stretching.
Managed to last from 2am-10pm. Not a bad effort considering the lack of sleep the previous two nights as well! Even my super lumpy mattress couldnt stop me falling straight asleep tonight :)
Managed to last from 2am-10pm. Not a bad effort considering the lack of sleep the previous two nights as well! Even my super lumpy mattress couldnt stop me falling straight asleep tonight :)
Sunday Jul 17, 2011 #
12 PM
Running 55:00 [3]
shoes: Asics Trabuco 2011
Up one side of the valley behind Heidelberg, in the cold and rain. was amazing, forest was beautiful and there were some cool mtn bike tracks to explore. and weather felt just like home :)
legs felt pretty damn good too, despite my left calf muscle epically cramping up 3 times during the night. Will have to look up on google maps where i actually ran. For some reason johanna wasn't keen to come with?
legs felt pretty damn good too, despite my left calf muscle epically cramping up 3 times during the night. Will have to look up on google maps where i actually ran. For some reason johanna wasn't keen to come with?
Saturday Jul 16, 2011 #
Note
up at 5.15 to catch bus,metro, bus to airport, and off to germany for the weekend! :)
so so good to catch up with johanna, who studied physics with me at vic for a year, and also simply to get out of italy for a bit! was nice to feel a bit cold for once haha, and also to be able to understand people (even in german, realised how much i remember from school actually).
Did a bit of touristing round Heidelberg, but mainly just catching up, and went to a german physics student party on the sat night lol. Well worth two ridiculously early mornings and very little sleep.
so so good to catch up with johanna, who studied physics with me at vic for a year, and also simply to get out of italy for a bit! was nice to feel a bit cold for once haha, and also to be able to understand people (even in german, realised how much i remember from school actually).
Did a bit of touristing round Heidelberg, but mainly just catching up, and went to a german physics student party on the sat night lol. Well worth two ridiculously early mornings and very little sleep.
Friday Jul 15, 2011 #
Note
winner of middle dist race from sunday did 44.42 - 5.20ish faster than me. 2nd was 53mins though, so huge winning margin! wonder what time i'd have done without running a long 2 hours before?
winning time on the MA course from italian 5 days 2006 was about 84mins. so i can beat men's A but not WE?
winning time on the MA course from italian 5 days 2006 was about 84mins. so i can beat men's A but not WE?
Running 40:00 [3]
shoes: Asics Trabuco 2011
warm up warm down.
left work early (6ish) in order to run eat and pack before early start tomorrow. waited 15mins for bus to stn to try and get a bus ticket to the airport for the morning. Guy wouldnt sell me one despite the fact i knew he could... then waited 20mins for the bus back home. got changed, missed bus to the park by 30metres. waited 20mins for the next one...you get the picture. Waited 10mins afterwards too, but filled in the time by stretching on the side of the main road :)
left work early (6ish) in order to run eat and pack before early start tomorrow. waited 15mins for bus to stn to try and get a bus ticket to the airport for the morning. Guy wouldnt sell me one despite the fact i knew he could... then waited 20mins for the bus back home. got changed, missed bus to the park by 30metres. waited 20mins for the next one...you get the picture. Waited 10mins afterwards too, but filled in the time by stretching on the side of the main road :)
Running intervals 14:00 [5]
good hard session, once i finally got there. felt so empty after the last couple of ints.
Strength and Conditioning 10:00 [0]
Thursday Jul 14, 2011 #
8 PM
Running 45:00 [3]
shoes: Asics Trabuco 2011
not entirely sure on the time as my watch battery died 10mins in. One of the most beautiful runs I've had here in Rome.
Simply took a map and my newly arrived magnifying glass (thanks dad!) out to appia antica. sure makes french maps easier to read!
the near full moon was directly ahead of me and with the sun just setting, and ruins in the foreground; well it was hard to concentrate on the map with scenery like that! Was the coolest it's been in weeks too. nice :)
Simply took a map and my newly arrived magnifying glass (thanks dad!) out to appia antica. sure makes french maps easier to read!
the near full moon was directly ahead of me and with the sun just setting, and ruins in the foreground; well it was hard to concentrate on the map with scenery like that! Was the coolest it's been in weeks too. nice :)
Strength and Conditioning 22:00 [1]
Wednesday Jul 13, 2011 #
8 PM
Running warm up/down 42:00 [3]
shoes: Asics Trabuco 2011
25 up 17 down
ugh my head is doing me in! I need someone around to talk to, otherwise i way overthink things! Poor magnus and lisa, here for two days and i dont think i shut up the entire time :)
But now back to my lonesome again, so have to bottle up all the random thoughts and interesting comments i'd otherwise share with people.
so today was a good workout, cos my brain's been telling me i'm getting fat off all the food here (though my logical side tells me i've got nothing to worry bout)
ugh my head is doing me in! I need someone around to talk to, otherwise i way overthink things! Poor magnus and lisa, here for two days and i dont think i shut up the entire time :)
But now back to my lonesome again, so have to bottle up all the random thoughts and interesting comments i'd otherwise share with people.
so today was a good workout, cos my brain's been telling me i'm getting fat off all the food here (though my logical side tells me i've got nothing to worry bout)
Running hills 17:20 [4]
shoes: Asics Trabuco 2011
Hill sprints.
felt like death despite having a good rest since last weds; heat? muggyness? weather isnt that much worse than last week though im sure, i guess its getting hotter all the time though.
will have to check splits but there were a few 25s ones in there.
and to celebrate it being the one year anniversary of my ankle bombing out, I did 13 reps, just to tempt fate.
oh and had to dodge a helpful mtn biker who decided to take on my single track uphill (despite the fact i was blatently using it). And then he died half way up, then his chain came off 5m later. so he stopped and blocked the track. silly.
felt like death despite having a good rest since last weds; heat? muggyness? weather isnt that much worse than last week though im sure, i guess its getting hotter all the time though.
will have to check splits but there were a few 25s ones in there.
and to celebrate it being the one year anniversary of my ankle bombing out, I did 13 reps, just to tempt fate.
oh and had to dodge a helpful mtn biker who decided to take on my single track uphill (despite the fact i was blatently using it). And then he died half way up, then his chain came off 5m later. so he stopped and blocked the track. silly.
10 PM
Strength and Conditioning 25:00 [0]
2 days of social life over. back to these
Tuesday Jul 12, 2011 #
8 PM
Running 1:03:00 [2]
shoes: Asics Trabuco 2011
The long awaited o-gang potluck; Rome styles :D
Took magnus and lisa along appia antica and to cafarreli. was a very leasurely pace as they'd spent all day touristing in the hot hot hot hotness. (it's hot).
was a bit longer than i may have told them it would be...heh. Preceded by gelato and followed by some good pasta and pastries. (i'm getting fat)
unfortunately there was no time for garlic bread. But we half formulated ideas for epic running good times when I'm home over christmas. Who's keen for camping out new years and topping last years new years day mission? Plus running and mtn biking trips around central plateau. Plus garlic bread.
Took magnus and lisa along appia antica and to cafarreli. was a very leasurely pace as they'd spent all day touristing in the hot hot hot hotness. (it's hot).
was a bit longer than i may have told them it would be...heh. Preceded by gelato and followed by some good pasta and pastries. (i'm getting fat)
unfortunately there was no time for garlic bread. But we half formulated ideas for epic running good times when I'm home over christmas. Who's keen for camping out new years and topping last years new years day mission? Plus running and mtn biking trips around central plateau. Plus garlic bread.
Monday Jul 11, 2011 #
Note
(rest day)
met up with mags and lisa in the afternoon. discovered that its just as well i work til 7-7.30 each night as it's waaay too hot to do much anyway! Gave them a quick 1.5hr tour of main sights round the colosseum, then headed home for a large pizza dinner. they were too tired to run and i wasn't going to complain. 3 rest days in 5days, think i needed it to be honest, was getting a bit flat. Also will have an easier weekend this weekend as i'm away in germany.
then it will be into last 4 weeks prep! :)
then it will be into last 4 weeks prep! :)
Sunday Jul 10, 2011 #
Running warm up/down 25:00 [3]
shoes: Inov8 X-talon 212 2011
various warm ups and lack of warmdowns
11 AM
Orienteering 1:16:00 [4] 8.72 mi (8:43 / mi)
shoes: Inov8 X-talon 212 2011
Ran the men's A course from one of the days of Italian 5days 2006.
Still not feeling quite right after last night's sickness but once I got going was ok. First two controls were scrappy then got into the nice open forest and started really enjoying things. :)
Real fun leg 5-6 caning it down the hillside with nice soft leaves underfoot. heaven!
then technical legs at the end just as you're getting mentally fatigued. Good course and didnt make any mistakes close to the circle. Bit of time loss mid leg and routechoice, especially when i'd get stuck needlessly in stoney ground
Still not feeling quite right after last night's sickness but once I got going was ok. First two controls were scrappy then got into the nice open forest and started really enjoying things. :)
Real fun leg 5-6 caning it down the hillside with nice soft leaves underfoot. heaven!
then technical legs at the end just as you're getting mentally fatigued. Good course and didnt make any mistakes close to the circle. Bit of time loss mid leg and routechoice, especially when i'd get stuck needlessly in stoney ground
3 PM
Orienteering 50:00 [3]
shoes: VJ Integrators 2008
Italian middle distance final from last year: 5.9km and 250m climb doesnt really sound like a middle to me though!
absolutely died following this mornings efforts. Plus thought I'd wear my integrators to see how they'd go seen as I'm still not sure bout shoes for woc (thanks for the suggestion colm, i may take up your idea yet!). As I thought, my integrators are just too small, was hobbling the first few controls! usually if i wet them when i put them on they're alright. But it was so hot today i didnt ahve any water to waste on shoes!
Anyway, nav was fine again, just tired. Saw some wild boars, which looked exactly as they're drawn in asterix and obelisk cartoons...which for some reason really pleased me. An epic hill from 6-7 which i had to walk up. honestly it was huge! will try put map up on fb with my route.
was pretty relieved to finish, but that was mitigated by running out of water and having nowhere to fill up. was pretty dehydrated 2 hours later when i got home...not good.
50mins...yeah that's not a middle
absolutely died following this mornings efforts. Plus thought I'd wear my integrators to see how they'd go seen as I'm still not sure bout shoes for woc (thanks for the suggestion colm, i may take up your idea yet!). As I thought, my integrators are just too small, was hobbling the first few controls! usually if i wet them when i put them on they're alright. But it was so hot today i didnt ahve any water to waste on shoes!
Anyway, nav was fine again, just tired. Saw some wild boars, which looked exactly as they're drawn in asterix and obelisk cartoons...which for some reason really pleased me. An epic hill from 6-7 which i had to walk up. honestly it was huge! will try put map up on fb with my route.
was pretty relieved to finish, but that was mitigated by running out of water and having nowhere to fill up. was pretty dehydrated 2 hours later when i got home...not good.
50mins...yeah that's not a middle
9 PM
Strength and Conditioning 18:00 [0]
Saturday Jul 9, 2011 #
4 PM
Strength and Conditioning 25:00 [1]
7 PM
Running 1:14:00 [3]
shoes: Asics Trabuco 2011
bleurgh.
every time i went outside today i decided it was too hot to do anything and retreated back inside my nice cool apartment! haha.
So didnt get out to castel gandalfo as i half thought about doing. will do that eventually though, and run around lake albano (with the benefit of being able to stop and swim whenever!)
Anyway. metro-ed it up to villa borghese but felt absolutely terrible after 10mins jogging round the park. As in i literally couldnt keep going. luckily i managed to sneak through the gates of the zoo and use their toilets. absolute life saver!
After that improved enough to make a decent run of it around villa ada though stomach still wasnt right. Dunno if it was something I ate earlier, though there's not much it could have been really...the ham i bought today?
every time i went outside today i decided it was too hot to do anything and retreated back inside my nice cool apartment! haha.
So didnt get out to castel gandalfo as i half thought about doing. will do that eventually though, and run around lake albano (with the benefit of being able to stop and swim whenever!)
Anyway. metro-ed it up to villa borghese but felt absolutely terrible after 10mins jogging round the park. As in i literally couldnt keep going. luckily i managed to sneak through the gates of the zoo and use their toilets. absolute life saver!
After that improved enough to make a decent run of it around villa ada though stomach still wasnt right. Dunno if it was something I ate earlier, though there's not much it could have been really...the ham i bought today?
Friday Jul 8, 2011 #
Note
wiggle have failed me by being out of stock of size 5 o-rocs til the end of July. And well, I won't be anywhere long enough for them to send them to me after that.
Not 100% sure what I'll do for racing shoes for WOC now...
Not 100% sure what I'll do for racing shoes for WOC now...
9 PM
Strength and Conditioning 20:00 [1]
felt super tired after another relatively unsuccessful day in the lab. Tried to skype my supervisor, at the agreed time. only to find an email from3 mins beforehand saying he was too tired and had gone to bed!
So yes, decided to skip running today. My body's feeling pretty good and fit at the moment, so just need to fine tune things the next few weeks, a couple of races under my belt at SOW, bit of french terrain, rest, then it's WOC time! :)
So yes, decided to skip running today. My body's feeling pretty good and fit at the moment, so just need to fine tune things the next few weeks, a couple of races under my belt at SOW, bit of french terrain, rest, then it's WOC time! :)
Thursday Jul 7, 2011 #
9 PM
Strength and Conditioning 20:00 [0]
Wednesday Jul 6, 2011 #
Note
Off to Bologna tomorrow to sample some cores up there. Hopefully they give better results than the ones we've got at the moment. Will take all day so I'd guess no training will get done, hopefully will find internet to check yaywoc results at some point. 6 kiwis in the a-finals :)
Strength and Conditioning 17:30 [0]
8 PM
Running 57:00 [3]
shoes: Asics Trabuco 2011
today i learnt what happens to roman traffic when there's an accident (which im surprised doesnt happen more often given the way they drive).
Result was standing on a bus that went nowhere for about an hour. As soon as there was enough space on the side of the road, I got off and walked the few k left home. (and almost beat the bus, got pipped by50m. still worth it though)
so only got out at 8.30. would have flagged if I didn't know that i wouldn't run tomorrow. Felt pretty good once i got going and held a good pace. Got dark on me whilst running for the first time here!
Result was standing on a bus that went nowhere for about an hour. As soon as there was enough space on the side of the road, I got off and walked the few k left home. (and almost beat the bus, got pipped by50m. still worth it though)
so only got out at 8.30. would have flagged if I didn't know that i wouldn't run tomorrow. Felt pretty good once i got going and held a good pace. Got dark on me whilst running for the first time here!
Tuesday Jul 5, 2011 #
Note
joint effort with laura to find results. chuuur :)
winner of 2007 long took 86:07 compared to my 92:58
winner of 2010 middle took 36:52 to my 36:43
both about as expected given my big mistake in the long
winner of 2007 long took 86:07 compared to my 92:58
winner of 2010 middle took 36:52 to my 36:43
both about as expected given my big mistake in the long
8 PM
Running warm up/down 37:00 [3]
shoes: Asics Trabuco 2011
19 up 18 down.
fell asleep mentally and missed my bus stop on the way to the park, oops. so got a couple of extra mins running and some extra honks and weird looks from cars...
fell asleep mentally and missed my bus stop on the way to the park, oops. so got a couple of extra mins running and some extra honks and weird looks from cars...
Running hills 16:00 [4]
shoes: Asics Trabuco 2011
usually i enjoy these sessions, and even look forward to them. Yes weird I know. Today however I just couldnt get worked up for it, bad day in the lab i spose. (turning into a bad week & month, who knows if any of the work I do here will be of any use grrr)
Also very muggy, one of those evenings you just cant suck in enough air. Still, once I got going it felt good to sweat it out. Lost count of how many ints I'd done, which is a good thing, just concentrating on running not counting. Managed to get the number right though, and on the whole faster splits than last week. A slow 26 at the end though.
very very tempted to enter the goat...can always transfer my entry if I can't get flights...thoughts?
Also very muggy, one of those evenings you just cant suck in enough air. Still, once I got going it felt good to sweat it out. Lost count of how many ints I'd done, which is a good thing, just concentrating on running not counting. Managed to get the number right though, and on the whole faster splits than last week. A slow 26 at the end though.
very very tempted to enter the goat...can always transfer my entry if I can't get flights...thoughts?
C • goat 4
10 PM
Strength and Conditioning 20:00 [0]
tempted to flag and go to bed again but talked myself into it. The little kid upstairs was being noisy again so i wouldnt have got to sleep anyhow.
Monday Jul 4, 2011 #
Note
too tired to stretch and exercise tonight. Gave up and went to bed at 10.
7 PM
Running 40:00 [3]
shoes: Asics Trabuco 2011
legs so tired to start but warmed into it. 11mins to appia antica, then tempo down and back for 20mins. Meant to slow down for last 10mins but managed to keep the pace pretty high. I dunno, just had to work some frustration out I guess :)
Sunday Jul 3, 2011 #
6 PM
Running 53:00 [3]
shoes: Asics Trabuco 2011
Friday nights session and Saturday's training left my legs a bit dead so an easy run down appia antica to caffarella and around. Took a map with me but couldnt find the concentration to read it well, too tired i guess.
Very annoyed to find no internet cafes open on a sunday arvo, so missed out on watching (or what watching there was to be done with live results) the jwoc sprint. Had an good time catching up on some of our awesome results on monday though :)
Very annoyed to find no internet cafes open on a sunday arvo, so missed out on watching (or what watching there was to be done with live results) the jwoc sprint. Had an good time catching up on some of our awesome results on monday though :)
8 PM
Strength and Conditioning 20:00 [0]
whilst waiting for Simone to arrive from the airport. Then spent a late night listening to stories of his recent field work trip into outback australia;
where they managed to get 3 vehicles bogged out where no-one was prepared to come and help (too risky, plus 2 of those vehicles got bogged trying to get the first out!) took them three days to dig all 3 out.
He also has a huge ring shaped burn that bites about a1/3 of the way through his finger, where the battery managed to short circuit through the spanner and his ring...he's still not quite sure how as there was no full circuit?! But ouch, far out it was nasty, not a pleasant story! the uni is paying him $900 for his wrecked ring though, guess thats a plus...its worth bout $100 he said lol.
where they managed to get 3 vehicles bogged out where no-one was prepared to come and help (too risky, plus 2 of those vehicles got bogged trying to get the first out!) took them three days to dig all 3 out.
He also has a huge ring shaped burn that bites about a1/3 of the way through his finger, where the battery managed to short circuit through the spanner and his ring...he's still not quite sure how as there was no full circuit?! But ouch, far out it was nasty, not a pleasant story! the uni is paying him $900 for his wrecked ring though, guess thats a plus...its worth bout $100 he said lol.
Saturday Jul 2, 2011 #
Running warm up/down 16:00 [3]
2xwarmup
11 AM
Orienteering 1:32:58 [4]
shoes: Inov8 X-talon 212 2011
Maria very kindly came into Rome and gave me a lift all the way out to the mtns behind subiaco, where she then put out toilet paper controls for me (some orienteering training habits are universal it seems :)
So I ran the 2007 italian long distance on beautiful open forest with white limestone underfoot and plenty of hills. Apparently the winners on the day did 90ish mins, so im about on track. But there were numberless butterflies at the end which i think i took the wrong way round, not sure if that was an advantage or disadvantage but yeah.
lost 1.5mins on 5. a short leg where i left the control at slightly the wrong direction and got very confused. headed back to 4 to relocate. silly mistake.
and lost 5mins on number 9 which was right on the edge of hte map, and i worried too much bout going off themap, resulting in going down the wrong spur. also got a stick right in the eye, which was a nice surprise.
very tiring toward the end with branches etc on the ground, but glad to keep going to the end!
So I ran the 2007 italian long distance on beautiful open forest with white limestone underfoot and plenty of hills. Apparently the winners on the day did 90ish mins, so im about on track. But there were numberless butterflies at the end which i think i took the wrong way round, not sure if that was an advantage or disadvantage but yeah.
lost 1.5mins on 5. a short leg where i left the control at slightly the wrong direction and got very confused. headed back to 4 to relocate. silly mistake.
and lost 5mins on number 9 which was right on the edge of hte map, and i worried too much bout going off themap, resulting in going down the wrong spur. also got a stick right in the eye, which was a nice surprise.
very tiring toward the end with branches etc on the ground, but glad to keep going to the end!
3 PM
Orienteering 36:43 [4]
shoes: Inov8 X-talon 212 2011
A short break and a short drive and I ran the italian champs middle qual from 2010.
More little contour features than this morning, including one very technical section. Navigation was alright but was pretty slow after this mornings efforts and all of a 1.5-2hr break! Apparently the winner did bout 38mins, so guess i qualify to run the final next wknd :)
More little contour features than this morning, including one very technical section. Navigation was alright but was pretty slow after this mornings efforts and all of a 1.5-2hr break! Apparently the winner did bout 38mins, so guess i qualify to run the final next wknd :)
10 PM
Strength and Conditioning 18:00 [0]
Friday Jul 1, 2011 #
8 PM
Running warm up/down 28:00 [3]
shoes: Asics Trabuco 2011
By the time i got home at 8.30 I had the choice of either going training, or going and buying food. Somewhere in there my mind missed a link and I decided that training was more important than food?! Glad I got out, and i just about found enough in the fridge for dinner afterwards.
Running intervals 11:30 [4]
shoes: Asics Trabuco 2011
10x 30:30
except i pressed the wrong button to start with, then was sprinting along wondering when the 30s would end, only to realise that my watch wasn't timing! So it was really 1x50s 10x30:30.
along appia antica. nice cool evening too for a change
except i pressed the wrong button to start with, then was sprinting along wondering when the 30s would end, only to realise that my watch wasn't timing! So it was really 1x50s 10x30:30.
along appia antica. nice cool evening too for a change
10 PM
Strength and Conditioning 17:00 [1]