Training Log Archive: LizzieIn the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
biking (commute) 35:00 [1]
(rest day)
Thursday Jan 30, 2014 #
biking (commute) 35:00 [1]
6 PM
Football 1:15:00 [3] 7.0 km (10:43 / km)
Hot damn!
Stinking hot on the artificial turf. And a fair bit of running to be done tonight (no yoyo test though thankfully!)
...might need a few more players to come along if we're going to have more than 1 team this year? Hopefully once it cools down, more show up!
Stinking hot on the artificial turf. And a fair bit of running to be done tonight (no yoyo test though thankfully!)
...might need a few more players to come along if we're going to have more than 1 team this year? Hopefully once it cools down, more show up!
Wednesday Jan 29, 2014 #
biking (commute) 35:00 [2]
(rest day)
9 AM
Strength and Conditioning 35:00 [3]
Tuesday Jan 28, 2014 #
biking (commute) 30:00 [2]
6 PM
Football 1:04:00 [3]
Worst day to do the Yoyo test recovery wise. Probably better in 30deg today than in 38 on thursday I guess though. Maybe.
Monday Jan 27, 2014 #
biking (commute) 30:00 [2]
10 AM
Orienteering race 16:54 [4] 4.12 km (4:06 / km)
Running warm up/down 15:00 [3]
Bit of home town advantage again at ANU, specially having set here 2 weeks ago! ;)
Still got caught with the garden at #13, losing 30s having to go all around. Otherwise happy, just leg weary!
Still got caught with the garden at #13, losing 30s having to go all around. Otherwise happy, just leg weary!
Sunday Jan 26, 2014 #
biking (commute) 1:00:00 [3]
10 AM
Orienteering 13:00 [4] 2.8 km (4:39 / km)
Memory intervals at Radford college. Very useful session, really clarified a couple of things about my sprint race processes for me
Running 10:00 [3]
5 PM
Running warm up/down 10:00 [2]
Saturday Jan 25, 2014 #
biking (commute) 50:00 [2]
2 PM
Running 15:00 [3]
Running drills with Kelly. Nailed the cadence :) Legs felt unco on most of the rest though!
Orienteering 20:00 [4] 4.5 km (4:27 / km)
Star relay paired with Ollie M. Had a good battle with Wendy, who is now going to be my sprint race pacer at WOC :)
5 PM
Orienteering race 18:06 [4] 3.9 km (4:38 / km)
Orienteering warm up/down 15:00 [3]
Friday Jan 24, 2014 #
5 PM
Orienteering 13:11 [3] 2.8 km (4:43 / km)
Wicked fun in the mass start at Radford College. Made it to no.1 in the lead, so didnt' have to worry about fighting for the punch! Easy loop back before hitting the zoom in butterflies where things spread out a bit. Was on my own once back on the full scale map, with a bit of a gap back to Hanny and Rachel. Nearly killed myself slipping on the top stair going into 19! Saw the gap in the wall leading into the last control, but decided not to chance it with everyone looking on. Yes there's a tiny gap on the map, but it's not meant to be there I don't think!
Took a comfortable win. But a bit disappointing that the finish boxes were out of sync again, particularly as it effected the results on this one. eg. Jo vs Bun, and 1v2 in the boys actually punched about 1s apart, but results have them about 6s apart!
http://ogang.org/doma/show_map.php?user=lizziei&ma...
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Took a comfortable win. But a bit disappointing that the finish boxes were out of sync again, particularly as it effected the results on this one. eg. Jo vs Bun, and 1v2 in the boys actually punched about 1s apart, but results have them about 6s apart!
http://ogang.org/doma/show_map.php?user=lizziei&ma...
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 15:00 [2]
Thursday Jan 23, 2014 #
Event: Sprint Canberra
5 PM
Orienteering warm up/down 20:00 [3]
Orienteering (Sprint Canberra Race 1) 19:22 [5] 4.4 km (4:24 / km)
Fun course around the AIS. Some early running legs, then lots of nice shorter controls in the buildings before opening up the legs again on the last couple of controls. Took a couple of controls to get into things (i haven't yet hit that termie at #2 cleanly in 3 gos). Once I got going I was fine though. A couple of brain farts on no.20 meant that I passed Mace 3 times in the space of about 30s! She must have wondered what I was up to!
I have a feeling the finish boxes might not have been synced looking at the spread of finish splits, and at the time my Garmin gave me?
http://ogang.org/doma/show_map.php?user=lizziei&ma...
I have a feeling the finish boxes might not have been synced looking at the spread of finish splits, and at the time my Garmin gave me?
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Wednesday Jan 22, 2014 #
9 AM
Strength and Conditioning 40:00 [3]
6 PM
Orienteering 40:25 [3] 6.1 km (6:38 / km)
Twilight event out at Ainslie North. I took Lukas's training exercise map - so no map for 2/3rds of the course, just circles!
I always miss the control in the area around no.1 even with a full map, so no big surprise that I missed it just on a bearing! Got gradually better after that, although finding termies with nothing but a bearing is pretty damn hard I found!
Got caught up by Grace, who was flowing through the controls nicely. I got away on the long leg and downhill though. We had the same time on our watches at the end, but I took out the win (apart from Jo 2mins ahead!), as it turns out I'm just lazy about stopping my watch at the finish!
...and then it turned out Grace and Matt both had the full map! I'm going to assume Jo too ;)
http://ogang.org/doma/show_map.php?user=lizziei&ma...
I always miss the control in the area around no.1 even with a full map, so no big surprise that I missed it just on a bearing! Got gradually better after that, although finding termies with nothing but a bearing is pretty damn hard I found!
Got caught up by Grace, who was flowing through the controls nicely. I got away on the long leg and downhill though. We had the same time on our watches at the end, but I took out the win (apart from Jo 2mins ahead!), as it turns out I'm just lazy about stopping my watch at the finish!
...and then it turned out Grace and Matt both had the full map! I'm going to assume Jo too ;)
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Tuesday Jan 21, 2014 #
6 PM
Football 1:30:00 [3]
Nice temperature for first pre season trial. Had a good amount of running around in it thankfully. I hate trainings/trials where all you do is wait in line for a drill!
Monday Jan 20, 2014 #
6 PM
Running warm up/down 32:00 [3] 6.75 km (4:44 / km)
Orienteering intervals courtesy of Olle, over at the National Gallery with Parto. Good hit out, although avoiding all of the new-years-resolution-to-be-fit people in their boot camp session was pretty annoying
Orienteering intervals 9:04 [5] 2.01 km (4:31 / km)
Orienteering intervals 6:53 [5] 1.6 km (4:18 / km)
Sunday Jan 19, 2014 #
8 AM
Running 1:30:40 [3] 14.7 km (6:10 / km) +470m 5:19 / km
Cockies long run with GrantM, who appeared from Majura direction at exactly 8:00:20, after a casual 3 hr warm up!
Headed out Ainslie way, where we passed Toni and directed her towards Mary and Campbell park. On up to the water fountain on top of Ainslie (about all I could think about at the time!), timing it perfectly to meet up with Grant as he cut a slightly shorter route up.
Back down with the standard route over HH and up the main track to top of Majura. Straight back down the ridge to the cars, just making it to 90mins.
Headed out Ainslie way, where we passed Toni and directed her towards Mary and Campbell park. On up to the water fountain on top of Ainslie (about all I could think about at the time!), timing it perfectly to meet up with Grant as he cut a slightly shorter route up.
Back down with the standard route over HH and up the main track to top of Majura. Straight back down the ridge to the cars, just making it to 90mins.
Saturday Jan 18, 2014 #
7 AM
Running 1:00:10 [3] 11.2 km (5:22 / km) +250m 4:50 / km
Really glad it's meant to cool off tomorrow as it's not getting easier to wake up, roll out of bed and go running! Especially with very interrupted sleep atm, unfortunately the dogs next door find it hot as well...so they wake up and run around and play while it's cooler. ie. all night.
The actual run was fine once I'd warmed up. Just up Ainslie. Managed to lose the single track on the way up thanks to not being quite awake.
Oh. And. New Garmin! It's sexy and sleek. And came with atleast 10 user manuals in different languages. some of which I can't even recognize. My aim is to speak fluent garmin based dialogue in all of the available languages.
The actual run was fine once I'd warmed up. Just up Ainslie. Managed to lose the single track on the way up thanks to not being quite awake.
Oh. And. New Garmin! It's sexy and sleek. And came with atleast 10 user manuals in different languages. some of which I can't even recognize. My aim is to speak fluent garmin based dialogue in all of the available languages.
Friday Jan 17, 2014 #
7 AM
Running 56:00 [3] 10.2 km (5:29 / km)
From home around and up to Majura-HH saddle and back. Did a little loop in the pines to see what's there still...the track I was looking for was completely gone however!
10 AM
Strength and Conditioning 35:00 [2]
Thursday Jan 16, 2014 #
6 PM
Football 1:00:00 [2]
Whoever decided preseason should start this early in the year deserves to be shot. Or made to train in 40deg. The latter may be more painful.
Wednesday Jan 15, 2014 #
7 AM
Running 52:00 [3] 9.1 km (5:43 / km)
Succumbed to the heat wave and got up at 6.30 to go running. It didn't seem so bad at 5 days or the HP camp...but then I realised that I got a good hour or two to actually wake up before training or racing there!
Sluggish. Made it up to Ainslie saddle from home. Then decided that was enough for my ankle and turned around.
Nice to get out and beat the heat. I discovered that I'm running due East for the first half of all my runs out this way... not so great when the sun's still rising!
Sluggish. Made it up to Ainslie saddle from home. Then decided that was enough for my ankle and turned around.
Nice to get out and beat the heat. I discovered that I'm running due East for the first half of all my runs out this way... not so great when the sun's still rising!
6 PM
Orienteering 18:00 [5]
went and ran around my own twilight course at ANU, as my ankle wasn't up to test running it before. Nice to see it wasn't too too long.
Hot but managable for the whole evening.
Hot but managable for the whole evening.
Orienteering warm up/down 20:00 [3]
Tuesday Jan 14, 2014 #
9 AM
Strength and Conditioning 40:00 [1]
Sunday Jan 12, 2014 #
Note
(rest day)
Trying to let my ankle recover. But really just want to get out! May find it hard to restrain myself when my new garmin arrives though...
Went out to Kambah pools for a picnic. Swam across the river a couple of times, which is about enough swimming for me. Especially when i stood next to something that was too squidgy to be rock or sand, and seemed to move...
Went out to Kambah pools for a picnic. Swam across the river a couple of times, which is about enough swimming for me. Especially when i stood next to something that was too squidgy to be rock or sand, and seemed to move...
Saturday Jan 11, 2014 #
Mtn Biking 55:00 [3]
Lap around Ainslie, with an out and back along a track that turned into not being a track...that sort of thing works out when I'm running, not so much on a bike!
Thursday Jan 9, 2014 #
6 PM
Mtn Biking 1:10:00 [3] 14.5 km (4:50 / km)
Went and checked out the Northern Boundary part of the centenary trail on bike. Really beautiful out there, will have to return on foot some time soon! Was nicely matched against Laure - her with cleats and me without. I'd get ahead on the tricky and the steeper stuff, then she'd come zooming up on the straigher, less gradient parts!
Wednesday Jan 8, 2014 #
Note
(rest day)
Finally back in the 'burra for a sustained period! Had a day off today after 12 days straight of orienteering. Did my ankle on Mt Pearson on Monday, so will give it a rest before easing into the new training program :) 2014 here i come!
Strength and Conditioning 15:00 [1]
Really need to press on with this and get back in a routine now I'm home.
Tuesday Jan 7, 2014 #
8 AM
Orienteering 52:22 [3]
Camp champs on Lively's Bog. Or one of those maps with rocks and lot of 'nice' green marshes.
Was very timid through the terrain with my bung ankle, so absolutely leaked time. Aside from that, also made a couple of basic errors. Whether it was tiredness from the last 11 days, or concentrating on my ankle, I don't know. Either way it was disappointing, having focused on what orienteering processes are all week, and refining them!
Good end to a thoroughly enjoyable and useful camp. And feels great to have had a good go at the Tassie terrain prior to next year. Especially those gullys and marshes, feel like I'm getting the knack of picking where to cross them! (maybe)
Was very timid through the terrain with my bung ankle, so absolutely leaked time. Aside from that, also made a couple of basic errors. Whether it was tiredness from the last 11 days, or concentrating on my ankle, I don't know. Either way it was disappointing, having focused on what orienteering processes are all week, and refining them!
Good end to a thoroughly enjoyable and useful camp. And feels great to have had a good go at the Tassie terrain prior to next year. Especially those gullys and marshes, feel like I'm getting the knack of picking where to cross them! (maybe)
Orienteering warm up/down 10:00 [3]
Monday Jan 6, 2014 #
9 AM
Orienteering 1:15:00 [3]
Long dist training up on Mt Pearson. Really nice running this time around, a little clearer underfoot. I forgot to look out at the top for the views again though, oops! Obviously too focused ;)
Getting the knack of picking the skinny spots in the creeks. Happy nav wise this morning, and felt strong, if very tired, through the terrain.
Only bummer was doing my ankle on the long downhill leg to 5. Ran it out, but tweaked it again on the way to 8. stiffened up nicely afterwards. Will take a week or two to quieten down I suspect.
Getting the knack of picking the skinny spots in the creeks. Happy nav wise this morning, and felt strong, if very tired, through the terrain.
Only bummer was doing my ankle on the long downhill leg to 5. Ran it out, but tweaked it again on the way to 8. stiffened up nicely afterwards. Will take a week or two to quieten down I suspect.
Running warm up/down 10:00 [3]
4 PM
Orienteering 27:00 [3]
One man relay in the mining part of golden fleece.
My body's been unable to handle prolonged high intensity stuff for a couple of days. Just too tired. Luckily there was a fair amount of nav required, so I could stick with the front runners until the final finish sprint in most cases!
We all pretty much missed no.1 on the first interval. I read my way into the circle, but a slight overshoot meant Bridget and Ness squeaked in ahead. OK through the rest of the loop, leading from the front until Laura out ran me up to the finish.
The 2 of us were well ahead of the pack in the end.
Second interval was similar, dropping a bit at the start, and sitting in about 3rd/4th, until i nailed a later control while others missed. Got out run to the last control though - which Hanny accidentally knocked over on the way out - inadvertantly gaining 5s as Laura and I had to untangle the SI unit from the flag! 2nd again.
And Vanessa lead the final interval for the first 2/3, with her, myself, and Laura breaking from the group. But then I missed the clean exit out of 3, getting stuck on a line of cliffs and dropping 40s or so. Came in a clear 3rd, but well down on the other two.
Good training at high intensity pace, with people around.
My body's been unable to handle prolonged high intensity stuff for a couple of days. Just too tired. Luckily there was a fair amount of nav required, so I could stick with the front runners until the final finish sprint in most cases!
We all pretty much missed no.1 on the first interval. I read my way into the circle, but a slight overshoot meant Bridget and Ness squeaked in ahead. OK through the rest of the loop, leading from the front until Laura out ran me up to the finish.
The 2 of us were well ahead of the pack in the end.
Second interval was similar, dropping a bit at the start, and sitting in about 3rd/4th, until i nailed a later control while others missed. Got out run to the last control though - which Hanny accidentally knocked over on the way out - inadvertantly gaining 5s as Laura and I had to untangle the SI unit from the flag! 2nd again.
And Vanessa lead the final interval for the first 2/3, with her, myself, and Laura breaking from the group. But then I missed the clean exit out of 3, getting stuck on a line of cliffs and dropping 40s or so. Came in a clear 3rd, but well down on the other two.
Good training at high intensity pace, with people around.
Running 5:00 [3]
Sunday Jan 5, 2014 #
9 AM
Orienteering 18:00 [5]
Sprint intervals with splitting at Bicheno.
Finished mid field in the first int (but reckon I had the long splits ;) Won the final 2. Love the area! It's really cool for short intervals like this. I got my head around the granite foreshore area too - best to just read the cliffs, rather than try and pick out the individual rocks.
Finished mid field in the first int (but reckon I had the long splits ;) Won the final 2. Love the area! It's really cool for short intervals like this. I got my head around the granite foreshore area too - best to just read the cliffs, rather than try and pick out the individual rocks.
Running warm up/down 20:00 [3]
warm up jog up to the top of the hill and back.
11 AM
Orienteering 22:00 [3]
Full length sprint course at Bicheno. I managed the first loop alright, but exhaustion caught up at #8, and my breathing went to shite again. Had been feeling it coming on in last night's star relay, as well as the intervals this morning, so wasn't too surprised. Body has just had enough of the high intensity stuff, it's too stressed and needs a break. Fair enough.
So walked much of 10-11-12, then jogged out the course. Bit annoying, love the map, but I'm yet to be able to finish a full course properly on it! Next time!
So walked much of 10-11-12, then jogged out the course. Bit annoying, love the map, but I'm yet to be able to finish a full course properly on it! Next time!
Running 10:00 [3]
Saturday Jan 4, 2014 #
9 AM
Orienteering 52:00 [3]
Butterfly loop course on the S part of golden fleece. Except that the butterfly got cut out after the coaches found the embargo border had moved a bit!
Again, tired and slow, but that meant i could focus on technique more.
Again, tired and slow, but that meant i could focus on technique more.
3 PM
Orienteering 35:00 [3]
Star relay paired with Andrew. Out where Aus relays were in 2012.
Body had had enough by this point and I could feel my breathing problems coming on. Managed to hold it, and Laura and Toph off though, and we took the win and prize of golden chocolate coins :)
Body had had enough by this point and I could feel my breathing problems coming on. Managed to hold it, and Laura and Toph off though, and we took the win and prize of golden chocolate coins :)
Friday Jan 3, 2014 #
8 AM
Orienteering 1:25:00 [3]
Mass start intervals with Hanny and Vanessa. Think we pushed each other harder than we'd race normally! Tough stuff through Littlechilds(?) or Livelys(?), lots of marsh and undergrowth and rocks. Last few intervals were more open and nice thankfully!
So tiring. And I'm definitely a little behind the girls in strength and speed at the moment. Hung in there though and even won 1 or 2 of the 7 ints.
So tiring. And I'm definitely a little behind the girls in strength and speed at the moment. Hung in there though and even won 1 or 2 of the 7 ints.
4 PM
Orienteering 1:10:00 [3]
Corridor exercise out on Mt Pearson.
Went pretty slowly and accurately for the most part, until the turn around point, where I couldnt fit the rocks, and erred from the corridor a bit. Saw a few people cutting corners out there ;)
Long tiring day!
Went pretty slowly and accurately for the most part, until the turn around point, where I couldnt fit the rocks, and erred from the corridor a bit. Saw a few people cutting corners out there ;)
Long tiring day!
Thursday Jan 2, 2014 #
4 PM
Orienteering 47:44 [3]
Day 1 camp course on Golden Fleece diggings. Focussing on our orienteering processes.
Got completely and utterly caught up in the swollen and unmapped tributaries of a flooded lake on the way to number 1! Kept jumping onto what turned out to be little islands, surrounded by flooded erosion gullies that were too deep to see the bottom of the water Eventually extracted myself, having been caught up by 2 or 3 of the girls behind me, who evaded the water trap more efficiently!
After that it was all good actually :) But I can't compare my time to anyone, as everyone else on my course cut it short! Slackers. ;)
On the other hand, the likes of Ness, Hanny and Aislinn did the longer course. But after 6 days of O already I opted for the shorter option :)
Got completely and utterly caught up in the swollen and unmapped tributaries of a flooded lake on the way to number 1! Kept jumping onto what turned out to be little islands, surrounded by flooded erosion gullies that were too deep to see the bottom of the water Eventually extracted myself, having been caught up by 2 or 3 of the girls behind me, who evaded the water trap more efficiently!
After that it was all good actually :) But I can't compare my time to anyone, as everyone else on my course cut it short! Slackers. ;)
On the other hand, the likes of Ness, Hanny and Aislinn did the longer course. But after 6 days of O already I opted for the shorter option :)
Wednesday Jan 1, 2014 #
4 PM
Orienteering 25:00 [4]
Hit up Newcastle Uni -where the NOL sprint race was in 2012. Too good an opportunity to miss, especially as I made such a mess of the race a couple of years ago!
Ran Red1 I think - the longest non NOL course. Handled myself much better in the maze like part at the start this time, but still got my direction wrong and did a lap of an extra building at one point.
And got my direction wrong coming out of the spectator again! resulting in circumnavigating yet more buildings! Crazy.
Probably could have used the rest day, but like I say, too good a map to miss the chance :)
Ran Red1 I think - the longest non NOL course. Handled myself much better in the maze like part at the start this time, but still got my direction wrong and did a lap of an extra building at one point.
And got my direction wrong coming out of the spectator again! resulting in circumnavigating yet more buildings! Crazy.
Probably could have used the rest day, but like I say, too good a map to miss the chance :)
5 PM
Strength and Conditioning 20:00 [3]