Training Log Archive: LizzieIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
9 AM
Orienteering 41:00 [3]
Disappointed doesn't even begin to describe how I feel bout this one.
Felt perfectly fine and relaxed on the start line and pumped for a fun race in an amazing area. Up and out of the arena to the first control and was following the map fine at the front of the pack with Jas and Krystal. But despite knowing damn well my control was off down the spur to the right, I let them lead me one too far! Then clicked they had (large) splits from me. Went back and collected my control and got back on course. But was then all alone, and although I knew it was a long course and plenty of time to catch up, i still let it get to me. Fought my way down the hill to the butterfly, where I was still all alone. Only saw Jenny and a couple of others as I finished the loops. But could feel myself getting flustered by then, and as seems to happen, the long straight run to the next control let my brain run away on me...cue panic attack. cue having to stop, and then walk/jog.
This one actually wasn't nearly as bad as others, and I managed to control my breathing alright considering. But there was no way I could recover to race another 8-9km, so I made the call to pack it in after 1 map. :(
And as with previous times, my breathing went to shite when I got within view of others and got emotional.
Took me til thurs to feel back to myself. But feeling positive after chatting to jase bout getting some sports psych sessions. Thanks to everyone who came and had a chat, offered hugs or even just a cup of water. Most appreciated :)
Felt perfectly fine and relaxed on the start line and pumped for a fun race in an amazing area. Up and out of the arena to the first control and was following the map fine at the front of the pack with Jas and Krystal. But despite knowing damn well my control was off down the spur to the right, I let them lead me one too far! Then clicked they had (large) splits from me. Went back and collected my control and got back on course. But was then all alone, and although I knew it was a long course and plenty of time to catch up, i still let it get to me. Fought my way down the hill to the butterfly, where I was still all alone. Only saw Jenny and a couple of others as I finished the loops. But could feel myself getting flustered by then, and as seems to happen, the long straight run to the next control let my brain run away on me...cue panic attack. cue having to stop, and then walk/jog.
This one actually wasn't nearly as bad as others, and I managed to control my breathing alright considering. But there was no way I could recover to race another 8-9km, so I made the call to pack it in after 1 map. :(
And as with previous times, my breathing went to shite when I got within view of others and got emotional.
Took me til thurs to feel back to myself. But feeling positive after chatting to jase bout getting some sports psych sessions. Thanks to everyone who came and had a chat, offered hugs or even just a cup of water. Most appreciated :)
C • :( 2
Saturday Aug 30, 2014 #
12 PM
Orienteering 30:04 [4] 4.5 km (6:41 / km)
Vic Middle on Kooyoora, which it turns out I have run on before (2003), but I don't have a single memory of.
Really cool and wicked fun - navigation wasn't too difficult, but it felt very scrappy as the thickness of the vegetation meant detours to get where you wanted, despite being able to see where you wanted to be! Played leapfrog with Krystal for a bit as I'd pass her, then miss the next control: #7 I stood on the wrong side of the rock, wondering where the cliff I was looking for was - turned out said rock was the cliff! #10 I made a parallel error on the bits of bare rock - no biggie, except that I then got full bodily caught in green while correcting!
Was skillfully avoiding tripping over the numerous branches on the ground - until #14 when i got a bit prematurely excited about running fast on the clear bare rock, and went flying over the last branch. Left a fair bit of my right palm and left bum cheek on the rock...
Really cool and wicked fun - navigation wasn't too difficult, but it felt very scrappy as the thickness of the vegetation meant detours to get where you wanted, despite being able to see where you wanted to be! Played leapfrog with Krystal for a bit as I'd pass her, then miss the next control: #7 I stood on the wrong side of the rock, wondering where the cliff I was looking for was - turned out said rock was the cliff! #10 I made a parallel error on the bits of bare rock - no biggie, except that I then got full bodily caught in green while correcting!
Was skillfully avoiding tripping over the numerous branches on the ground - until #14 when i got a bit prematurely excited about running fast on the clear bare rock, and went flying over the last branch. Left a fair bit of my right palm and left bum cheek on the rock...
Running warm up/down 10:00 [3]
6 PM
Strength and Conditioning 15:00 [1]
Friday Aug 29, 2014 #
8 AM
Strength and Conditioning 35:00 [1]
Thursday Aug 28, 2014 #
biking (commute) 30:00 [1]
8 AM
Strength and Conditioning 20:00 [0]
6 PM
Running 35:11 [3] 6.85 km (5:08 / km)
Spent longer umming and arring about whether to bother going out than I actually spent on the run.
The usual easy run loop from home.
The usual easy run loop from home.
Wednesday Aug 27, 2014 #
6 PM
Running 30:00 [3] 5.0 km (6:00 / km)
Set a corridor exercise in Campbell park, followed by a middle distance through Ainslie W to get me back to the car. But didn't have my compass, so flagged the corridor and went for an over the top (ha) warm-up up Mt Ainslie instead.
Orienteering 35:00 [3] 5.0 km (7:00 / km)
No tapes, No compass, No friends. and towards the end, getting close to No headlamp.
Good fun. Even found all the termies I was looking for.
Plenty of bunnies and roos for company, along with the occasional possum, and a fox.
Good fun. Even found all the termies I was looking for.
Plenty of bunnies and roos for company, along with the occasional possum, and a fox.
Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
back to the car. Set a new record for number of times losing the single track in the space of a km.
8 PM
Strength and Conditioning 20:00 [1]
Neural system is grumpy as anything. Atleast I'm out of the lab til next week.
Tuesday Aug 26, 2014 #
3 PM
Running 45:00 [3] 7.8 km (5:46 / km)
lab-botanics-blackie-circum-lab.
8 PM
Strength and Conditioning 15:00 [0]
Monday Aug 25, 2014 #
7 PM
Strength and Conditioning 15:00 [0]
Was in too much of a boo after work to drag myself out into the dark and rain for a run. Amazing how frustrated and shitty I can get over a little bit of code not working.
Sunday Aug 24, 2014 #
10 AM
Orienteering race 1:04:10 [4]
Was pretty excited to be heading out on a long distance after focusing on middle/sprint all of this year so far. Probably a good thing to ease back into it with a shorter long than I expected - turns out EWT for a state champs is 60-70mins for W21A.
I was tired enough by the end anyway!
Happy with how the run went, got the speed control right, which was tricky when the long legs were such fast running, but the controls were in granite detail. At the time it felt like I was slowing down excessively, but it meant I didn't circumnavigate any bonus boulders within the circles, which was worth it. Only time loss I can think of was micro route choice really, and the odd occasion of slacking off the aggression, which is an easy way to lose time in the rough rock and scrub!
Now just have to run ~ double that time at the ultra next week! Hmmm...
I was tired enough by the end anyway!
Happy with how the run went, got the speed control right, which was tricky when the long legs were such fast running, but the controls were in granite detail. At the time it felt like I was slowing down excessively, but it meant I didn't circumnavigate any bonus boulders within the circles, which was worth it. Only time loss I can think of was micro route choice really, and the odd occasion of slacking off the aggression, which is an easy way to lose time in the rough rock and scrub!
Now just have to run ~ double that time at the ultra next week! Hmmm...
Orienteering warm up/down 10:00 [3]
All WU. Feet were sore from my shoes and rocks afterwards, and then I was lazy.
Had a chat to Jase and got all of the secrets of the upcoming course ;) And had a cup of water, not because I was thirsty, but because GrantM had lugged 20L all the way up the hills to the start, and it would have been impolite not to. :)
Had a chat to Jase and got all of the secrets of the upcoming course ;) And had a cup of water, not because I was thirsty, but because GrantM had lugged 20L all the way up the hills to the start, and it would have been impolite not to. :)
Saturday Aug 23, 2014 #
9 AM
Orienteering 15:00 [2]
Putting out tapes for BL training
11 AM
Orienteering 40:43 [3]
Set my own course from the controls that were already out, as it turned out I'd checked the sites last week in pretty much the exact order that the red 1 course visited them.
Got stuck in the same bit of green twice, once from either direction. Idiot.
Got stuck in the same bit of green twice, once from either direction. Idiot.
6 PM
Strength and Conditioning 10:00 [0]
Friday Aug 22, 2014 #
8 AM
Strength and Conditioning 25:00 [1]
(rest day)
ACT Long this weekend! wooo! Can't wait to get back into O post-post-WOC-break. After focusing on middle and sprint all year, I have 5 long distance races over 6 weeks...hopefully by the last one (Aus champs) my body will be reacquainted with racing for more than ~40mins at a time!
Thursday Aug 21, 2014 #
10 AM
Strength and Conditioning 30:00 [1]
Back was really uncomfortable in bed last night. Doing about 10 different stretches and nerve mobilisation exercises at the moment, but too much sitting and bending over in the lab is just gunking it up.
4 PM
Running 43:30 [3] 7.9 km (5:30 / km)
Terrain and single tracks on Blackie.
Went out with the intention of re-taping and extending the terrain loop. But found all of 2 of Jacqui's pretty pink tapes...the rest had been annihilated by last season's controlled burns.
Which made me wonder if it was worth retaping if it's just going to be wiped out next season?
So I went for a proper run instead.
Went out with the intention of re-taping and extending the terrain loop. But found all of 2 of Jacqui's pretty pink tapes...the rest had been annihilated by last season's controlled burns.
Which made me wonder if it was worth retaping if it's just going to be wiped out next season?
So I went for a proper run instead.
Wednesday Aug 20, 2014 #
8 AM
Strength and Conditioning 25:00 [1]
8 PM
Football 1:30:00 [4]
Last football match for the foreseeable future! Kind of sad, but exciting to see what I can do with 3 extra evenings for orienteering focussed training, and mondays that's aren't a complete write off physically!
[just deleted a rant about the ref]. Realised how mentally tired I am at the moment, as I couldn't handle the number of hits I took without a single foul being called. Managed to keep it in, but was the closest I've come in 19 years to cracking it at the ref. Not a good idea, especially as captain.
On the amusing side, I got to finish my career as a centre forward. Which has never been a good idea if you want the team to score.
[just deleted a rant about the ref]. Realised how mentally tired I am at the moment, as I couldn't handle the number of hits I took without a single foul being called. Managed to keep it in, but was the closest I've come in 19 years to cracking it at the ref. Not a good idea, especially as captain.
On the amusing side, I got to finish my career as a centre forward. Which has never been a good idea if you want the team to score.
Football warm up/down 20:00 [2]
Tuesday Aug 19, 2014 #
8 AM
Strength and Conditioning 25:00 [1]
Feeling pretty seedy this morning. Not sure if it's the accumulated result of 2 weeks full on in the lab, or if I'm coming down with whatever my housemate has. Hopefully the former, as the latter doesn't exactly look like a pleasant experience! and I'd quite like to be in a state capable of running the ACT long champs this wknd.
6 PM
Football 50:00 [2]
Bit of a nothing training. Was there 1.40hr but probably only moving 50mins.
Monday Aug 18, 2014 #
8 AM
Strength and Conditioning 25:00 [1]
5 PM
Running 35:40 [3] 6.0 km (5:57 / km)
First time ages that I've managed a jog on Monday post football. Was a bit optimistic and headed out from the lab without a headlamp, managed, but wouldn't have wanted to be 5 mins later. Around and over little Black, almost up and around big Black.
Sunday Aug 17, 2014 #
2 PM
Football warm up/down 15:00 [3]
Football 1:30:00 [4]
Felt right at home playing in the rain, and on grass for once. Pretty tough conditions, with the ball skidding everywhere, and against top competition.
Still able to enjoy it, even if I've forgotten what it feels like to win a match ;)
Felt good to be able to slide tackle without annihilating myself on the hard, dry or artificial ground for once.
Still able to enjoy it, even if I've forgotten what it feels like to win a match ;)
Felt good to be able to slide tackle without annihilating myself on the hard, dry or artificial ground for once.
Saturday Aug 16, 2014 #
10 AM
Orienteering 1:05:00 [3]
Checking control sites out at Tharwa. Watch died 2/3rds of the way around though, so just an estimate. Mint day for it. Managed to put a 10cm rip in my shirt at some point without noticing...
2 PM
Mtn Biking 1:10:00 [3]
Decided to tempt the weather gods by heading out for a bike when the forecast was for heavy rain. Got home well before it started though.
Over and around Bruce ridge with P-D. Man the tracks look different on a bike compared to running! Probably cos I can't just cut corners on a bike.
Bumped into Devil on his way out for his daily walk. Good to hear he might be back running soon!
Over and around Bruce ridge with P-D. Man the tracks look different on a bike compared to running! Probably cos I can't just cut corners on a bike.
Bumped into Devil on his way out for his daily walk. Good to hear he might be back running soon!
Friday Aug 15, 2014 #
8 AM
Note
After a long week in the lab, the CBF factor was just too great to ignore for S&C this morning...
Thursday Aug 14, 2014 #
8 AM
Strength and Conditioning 30:00 [1]
7 PM
Football 1:15:00 [3]
The usual feeling of really not wanting to bother with training, then taking half an hour to warm into it, then really enjoying it.
Last 7.30 - 9 pm football training ever! A bit sad, but can't say they'll be missed too much!
Last 7.30 - 9 pm football training ever! A bit sad, but can't say they'll be missed too much!
Wednesday Aug 13, 2014 #
8 AM
Strength and Conditioning 30:00 [1]
1 PM
Running warm up/down 48:00 [3]
run from the lab over to bruce ridge and back. Achilles (but apparently not actually the achilles) took a bit to warm up. Was fine for the most part. But very sore afterwards and in the evening. Hmm.
Cathy gave it a good work over on Monday, and said I shouldn't be too concerned about it. But now I kind of am...
Cathy gave it a good work over on Monday, and said I shouldn't be too concerned about it. But now I kind of am...
Running 12:30 [4]
Did some up and over hill reps. Far out. Painful on the legs and lungs! Went way too hard on the first one and suffered for it on the next. Only did 3...cos I had to get back to the lab to take my samples out of the oven. I swear!
2.33, 2.39, 2.41. Not very good on the consistency...
2.33, 2.39, 2.41. Not very good on the consistency...
Tuesday Aug 12, 2014 #
8 AM
Strength and Conditioning 30:00 [1]
6 PM
Football 1:15:00 [2]
Nothing much to note. Eventually progressed from "I'd rather be curled up in bed" mode, to "everything's hysterical cos I'm too tired" mode.
Then went home and curled up in bed.
Then went home and curled up in bed.
Monday Aug 11, 2014 #
8 AM
Strength and Conditioning 32:00 [1]
Sore.
Sunday Aug 10, 2014 #
10 AM
Orienteering 41:00 [4] 7.5 km (5:28 / km)
Teams event at Kowen.
Kept with the boys til #1, then paid for it up the hill to #2! Took a while to settle into a comfortable tempo, but got into it around #11. Had a good tussle with LOLLY, who kept me going at an honest pace. Legs a bit shattered at the finish after yesterday's efforts!
Don't know what all the boys are complaining about...I definitely had the longest gaffle! Only thing preventing me from smoking them. ;)
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Kept with the boys til #1, then paid for it up the hill to #2! Took a while to settle into a comfortable tempo, but got into it around #11. Had a good tussle with LOLLY, who kept me going at an honest pace. Legs a bit shattered at the finish after yesterday's efforts!
Don't know what all the boys are complaining about...I definitely had the longest gaffle! Only thing preventing me from smoking them. ;)
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Orienteering warm up/down 8:00 [2] 1.5 km (5:20 / km)
token
1 PM
Football warm up/down 20:00 [2] 2.0 km (10:00 / km)
Football 1:30:00 [4] 10.0 km (9:00 / km)
Just gutted.
Got my full captaincy debut for ANUWFC, but that was bad news as it meant Klara was out injured. :/ Thought we had a great first half, but as ever, just that last pass or shot didn't come off. Completely dominated, but 0-0 at the break.
Dropped off a bit in the 2nd, but still an even match. But. The ball just won't bounce our way this year! Went 1-0 down. Still had chances; I saw my volley hit the bar. If that had gone in I reckon we'd have bounced back. But not to be.
2 more games 'til retirement.
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Got my full captaincy debut for ANUWFC, but that was bad news as it meant Klara was out injured. :/ Thought we had a great first half, but as ever, just that last pass or shot didn't come off. Completely dominated, but 0-0 at the break.
Dropped off a bit in the 2nd, but still an even match. But. The ball just won't bounce our way this year! Went 1-0 down. Still had chances; I saw my volley hit the bar. If that had gone in I reckon we'd have bounced back. But not to be.
2 more games 'til retirement.
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Saturday Aug 9, 2014 #
Strength and Conditioning 10:00 [0]
9 AM
Orienteering 20:00 [3] 3.2 km (6:15 / km)
Putting training controls out for BL on Goorooyaroo. Thick fog, which made it very hard to figure out which were the rocks that were on the map, and which were the ones that weren't!
12 PM
Running 1:54:00 [3] 18.0 km (6:20 / km) +800m 5:11 / km
Good fun run with max and Larry from Namadgi visitor centre, 2/3rds of the way up Tennant (to the ridge), down to bushfolds flat, along to the hour mark, and back. Put a solid gap on the boys when I was allowed to run what was called a crazy pace, but I thought was just normal pace, down the mtn :)
Got a dodgy video of the descent too, will find a way to post it somewhere.
Got a dodgy video of the descent too, will find a way to post it somewhere.
Friday Aug 8, 2014 #
7 AM
Strength and Conditioning 35:00 [1]
Was tempted to skip this so I could get into the lab earlier. But knew it wouldn't happen if i left it til the evening.
Thursday Aug 7, 2014 #
7 AM
Strength and Conditioning 40:00 [1]
Almost a month after WOC now, and knee is gradually improving. Felt much better after Cathy inflicted some torture on my femoral nerve on Monday. Doing my best to grit my teeth and replicate that same torture each day, but I'm a bit of a wimp!
7 PM
Football 1:10:00 [3]
Spent the first half hour running on the spot continuously to try and defrost my feet. Then we got into more game like stuff, so less standing around waiting anyway.
Played against a mix of the 1sts/2nds at the end. I scored, but apparently I can't count it towards my season tally. Which is a shame, as it would have doubled it...
Good vibe from the team. Ready to win this weekend!
Played against a mix of the 1sts/2nds at the end. I scored, but apparently I can't count it towards my season tally. Which is a shame, as it would have doubled it...
Good vibe from the team. Ready to win this weekend!
Wednesday Aug 6, 2014 #
7 AM
Strength and Conditioning 45:00 [1]
7 PM
Running 53:00 [3] 9.3 km (5:42 / km)
Night run over on Ainslie. Started around the base of HH and up to the saddle by Majura (no) Pines. Moon was bright enough that I turned off the headlamp and went by moonlight over HH. Around the back fire trail and up the usual to Ainslie summit. And same route down as last week - avoided ankle rollings but should remember that my Salomons aren't good for single track night downhill.
Played spotlight with the Ainslie roos, but they already seemed frozen to the ground anyway.
Played spotlight with the Ainslie roos, but they already seemed frozen to the ground anyway.
Tuesday Aug 5, 2014 #
7 AM
Strength and Conditioning 40:00 [1]
3 PM
Running 53:00 [3] 9.5 km (5:35 / km)
Run from the lab. Zig Zagged my way through the botanics, even explored the far bit behind the visitor centre...quickly realised why I hadn't before. There's no tracks there. So that didn't take long. Up the single track from the bottom of black mtn road, right up to the summit. then a loop of circumcision and home via the saddle.
Measuring starts tomorrow...Absolute paleointensity, which no-one in our lab has ever done before, let alone used our equipment for...I've been left to figure it out, but think I've just about got my head around it. It's a flipping complex and confusing procedure. Reminds me of those character/IQ tests questions: "red triangle, purple square, white star...what's next in the sequence?" How the eff should I know?!
Anyway, 2 batches of 38 specimen, 35 temperature steps, ~3hrs per step. So...~200hrs of lab work. See you all in 4 weeks? ;)
Measuring starts tomorrow...Absolute paleointensity, which no-one in our lab has ever done before, let alone used our equipment for...I've been left to figure it out, but think I've just about got my head around it. It's a flipping complex and confusing procedure. Reminds me of those character/IQ tests questions: "red triangle, purple square, white star...what's next in the sequence?" How the eff should I know?!
Anyway, 2 batches of 38 specimen, 35 temperature steps, ~3hrs per step. So...~200hrs of lab work. See you all in 4 weeks? ;)
6 PM
Football 1:15:00 [2]
Thankfully constantly moving tonight, so didn't quite freeze.
Monday Aug 4, 2014 #
Note
Actually felt up to a recovery run post-soccer, which is unusual for a monday. But didn't get out of the lab til after 7, so no chance to fit one in anyway.
Main aim for the next couple of months is to get some routine going. Training is going to be more important as a mental break during the week, with solid, focused, sessions at the weekends.
Main aim for the next couple of months is to get some routine going. Training is going to be more important as a mental break during the week, with solid, focused, sessions at the weekends.
8 AM
Strength and Conditioning 29:00 [1]
Sunday Aug 3, 2014 #
2 PM
Football 1:30:00 [4]
Football warm up/down 20:00 [2]
Saturday Aug 2, 2014 #
9 AM
Orienteering 25:00 [3]
Putting out tapes for BL coaching.
12 PM
Running 1:34:00 [3] 13.2 km (7:07 / km)
Original plan was for Badja training, but Lachy didn't feel great, so we opted for a long run in Namadgi instead. Great call. Headed to Honeysuckle, which had a nice layer of snow!
Awesome fun run out to Lego Land, and then following the single track on from there as far as we could before we lost it in the snow/it ended (not sure which, we spent a while trying to find where it might continue). Spent a fair amount of time just messing around playing in the snow and on the rocks :)
Awesome fun run out to Lego Land, and then following the single track on from there as far as we could before we lost it in the snow/it ended (not sure which, we spent a while trying to find where it might continue). Spent a fair amount of time just messing around playing in the snow and on the rocks :)
Friday Aug 1, 2014 #
7 AM
Strength and Conditioning 20:00 [3]
So hard to do pre-breakfast, when the kitchen is right there...