Training Log Archive: LizzieIn the 31 days ending Dec 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||
Thursday Dec 31, 2015 #
10 AM
Running 1:30:16 10.03 km (9:00 / km) +619m 6:53 / km
ahr:131 max:153
Explore up Mt Titi with Tessa. This one just inland from Paraparaumu, on the edge of the Akatarawa range. Actually an o-gang new years mission, but everyone was crippled or working, so Tessa and I went on foot, and Magnus and Greg went on bike. Got to the top (or as near as the bikes could get) within 1 minute of each other.
Lucky Tessa and I stopped to check which unmapped track we were on a few times, and take some scenic pics, otherwise we'd have beaten the boys ;)
Lucky Tessa and I stopped to check which unmapped track we were on a few times, and take some scenic pics, otherwise we'd have beaten the boys ;)
Wednesday Dec 30, 2015 #
10 AM
Biking 42:23 9.52 km (4:27 / km) +3m 4:27 / km
ahr:128 max:147
Bike ride up to Osgiliath for training. Except the track I wanted to take into the forest from Waitarere was closed off, and the empty sections I used to cut through now have houses on them.
so I headed out to the beach with the intention of finding a track through the dunes and into the forest further north. Yeah. there are no such tracks. Rode right up to the river mouth before cutting in. My off road 'shortcuts' work well when running...not so much on the bike.
BUT. once I did make it through the coastal strip, I came onto the track 100m from the start triangle. Nailed it.
so I headed out to the beach with the intention of finding a track through the dunes and into the forest further north. Yeah. there are no such tracks. Rode right up to the river mouth before cutting in. My off road 'shortcuts' work well when running...not so much on the bike.
BUT. once I did make it through the coastal strip, I came onto the track 100m from the start triangle. Nailed it.
11 AM
Orienteering 52:58 7.37 km (7:11 / km) +13m 7:07 / km
ahr:152 max:168
Control Picking in the coastal macrocarpa strip (didn't touch the open dunes though, green stripes aren't worth it). followed by a short middle distance.
Control Pick: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Middle: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Control Pick: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Middle: http://ogang.org/doma/show_map.php?user=lizziei&ma...
12 PM
Biking 30:01 9.4 km (3:12 / km) +25m 3:09 / km
ahr:134 max:150
Biking back on the forest tracks. Noting which blocks have been felled (plenty) and which are growing back to almost runnable state (not so many).
3 PM
Running 1:25:58 7.89 km (10:54 / km) +486m 8:20 / km
ahr:140 max:156
6 disc track loop at Ohau Gorge, edge of the Tararua range, in from Levin. Would love to do the Waiopehu hut and Gable end ridge loop sometime, but not with a less than 100% knee. (I hear gable end ridge is a shocker of a track, but that's half the appeal ;)
But man it's hard to resist the Tararuas when they're clear and sunny.
(actually 9.2km, 1hr 32. accidentally paused the watch for a flat stretch toward the end)
But man it's hard to resist the Tararuas when they're clear and sunny.
(actually 9.2km, 1hr 32. accidentally paused the watch for a flat stretch toward the end)
Tuesday Dec 29, 2015 #
5 PM
Running 56:34 9.33 km (6:04 / km) +17m 6:01 / km
ahr:145 max:157
Easy run down the Macrocarpa strip in Hyderabad. Was warned that there was windfall, but nah, nothing much. Clean open forest, stuff of dreams. Ran right down the the south of the forest, out to the beach 1km along, then back in to the coastal track.
Went to check out the more inland forest blocks on the way back. This is one of the two forests I grew up and learnt to orienteer in, 'til it got cut down 10ish years ago. Now every time I'm home I check it out to see if it's runnable again yet...nope, i made it about 20m in before getting stopped by trimmings and green crap. But it won't stop me hoping and checking again next time!
Went to check out the more inland forest blocks on the way back. This is one of the two forests I grew up and learnt to orienteer in, 'til it got cut down 10ish years ago. Now every time I'm home I check it out to see if it's runnable again yet...nope, i made it about 20m in before getting stopped by trimmings and green crap. But it won't stop me hoping and checking again next time!
Strength and Conditioning 20:00 [3]
considered on the beach, but too hot for that malarkey.
took myself for a romantic walk on the beach at sunset though:
took myself for a romantic walk on the beach at sunset though:
Monday Dec 28, 2015 #
2 PM
Running 1:07:59 10.92 km (6:13 / km) +52m 6:05 / km
ahr:149 max:177 slept:8.5
Running drills followed by sprint intervals at Massey Uni. Hot afternoon so happy to do drills in the shade of the gum trees by the football pitches. There is a really nice track there, with no big fence to jump to get to it and not many using it. So will remember that for next time I'm in Palmy and it's not stinking hot!
Orienteering intervals around the campus, which is a wicked area, and I haven't run on it for years. The usual level of construction work and updates to keep me on my toes mid-interval.
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Orienteering intervals around the campus, which is a wicked area, and I haven't run on it for years. The usual level of construction work and updates to keep me on my toes mid-interval.
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Sunday Dec 27, 2015 #
5 PM
Running 1:06:40 9.9 km (6:44 / km) +474m 5:26 / km
ahr:152 max:167 slept:9.0
Manawatu Gorge track. Up from the Western end to Windy lookout (just over the summit) and back. Love this track, with the gradient of the hill making it comfortable and pacey both up and down. The bush is beautiful, and its full of birds that keep you company the whole way :)
That said, one day I'll have human friends too, and will be able to do a car switch or something and run the entire length of the track.
That said, one day I'll have human friends too, and will be able to do a car switch or something and run the entire length of the track.
Saturday Dec 26, 2015 #
Strength and Conditioning 20:00 [1]
slept:8.0 (rest day)
Rest day for the knee. Biking on Tuesday was a bit rough on it.
Friday Dec 25, 2015 #
11 AM
Running 48:48 10.01 km (4:53 / km) +118m 4:36 / km
ahr:165 max:176 slept:5.5
Stopped at Queen Elizabeth Park on the way to Palmy for family christmas.
10km around the undulating tracks in the sand dunes. Kept popping out on the new(?) sealed bike path, which was a little disappointing. But the rabbit warren of tracks kept me occupied for 10k, just. Did a stretch on the beach, but tide was in, so finding firm sand was tough.
Very warm out, plenty of tui in the bushes and plenty of cricket games going on the beach :)
Merry Christmas training :)
10km around the undulating tracks in the sand dunes. Kept popping out on the new(?) sealed bike path, which was a little disappointing. But the rabbit warren of tracks kept me occupied for 10k, just. Did a stretch on the beach, but tide was in, so finding firm sand was tough.
Very warm out, plenty of tui in the bushes and plenty of cricket games going on the beach :)
Merry Christmas training :)
Strength and Conditioning 15:00 [2]
Today's strength and conditioning brought to you from under the Pohutukawa (the kiwi christmas tree :) at Paekakariki reserve.
Thursday Dec 24, 2015 #
3 PM
Running 1:19:02 [2] 11.0 km (7:11 / km) +525m 5:48 / km
ahr:128 max:148
Jog with Sarah from her place up Johnston's Hill and back. Cruisey run chatting and catching up, with plenty of pauses when stories required gestures or acting out.
Another stunning day, views like Sunday and last night, but from a slightly different hill top. About time I pointed out that Wellington is very, very, unusually calm and sunny at the moment. But rain and wind is forecast by new years, so don't worry! ;)
Another stunning day, views like Sunday and last night, but from a slightly different hill top. About time I pointed out that Wellington is very, very, unusually calm and sunny at the moment. But rain and wind is forecast by new years, so don't worry! ;)
Wednesday Dec 23, 2015 #
10 AM
Running warm up/down 29:00 [2] 5.5 km (5:16 / km)
WU down to the gardens from Karori, rests between loops, and WD up to the cable car via the rose gardens, including some 10s efforts.
Would have been nice to do some short sprints around the rose gardens, but I was too late thinking of it to hunt down and print off a map, and it would have been a super agility test to avoid all of the cruise ship people (and the roses).
Would have been nice to do some short sprints around the rose gardens, but I was too late thinking of it to hunt down and print off a map, and it would have been a super agility test to avoid all of the cruise ship people (and the roses).
Orienteering intervals 19:00 [4] 3.5 km (5:26 / km) +200m 4:13 / km
Sprint intervals in the botanics. took a loop course from the Spring series and ran each loop with a 2min jogging rest between. The map is super hard to read, with the small paved paths disappearing into the light green that surrounds them. (e.g. 1-2, there's a path to the right of the pond, can anyone see it?!) Even with a big version of the map?
Local knowledge helps, but it's been 5 years since I ran here, so there was a lot of pausing to check that tracks still existed and that they connected up! And sometimes the track doesn't quite pop out where it's shown on the map... ;)
Note that although it's light green on the map...it's OOB on the ground.
Routes and bigger map over on DOMA: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Good session but far out, my legs are not used to Wellington hills. Massive DOMs.
Local knowledge helps, but it's been 5 years since I ran here, so there was a lot of pausing to check that tracks still existed and that they connected up! And sometimes the track doesn't quite pop out where it's shown on the map... ;)
Note that although it's light green on the map...it's OOB on the ground.
Routes and bigger map over on DOMA: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Good session but far out, my legs are not used to Wellington hills. Massive DOMs.
11 AM
Strength and Conditioning 15:00 [2]
Had to wait for pick up, so found a spot up by the observatory away from the cruise ship hordes and did strength in the sun. No camera with me today, but the view from up there is probably the most sold postcard from wgtn (just time it right to get the cable car in there too):
6 PM
Mtn Biking 1:11:00 [3] 12.99 km (5:28 / km) +408m 4:43 / km
Hit up Makara Peak with Magnus. Stunner of an evening, and tracks in great condition.Think the last time I was here was running with Magnus and Judith after WC 3 years ago? Plenty of good work on the system and new tracks since then.
Managed to stay upright the whole time, which is always a bonus. But got smashed by Magnus. That's OK though, I was warned by Lisa that he's done about 2 runs this year and the rest biking. My training has been the inverse, so I'll have my revenge when we go running...
Makara Peak is just amazing biking; I love winding back down the carpark through the native bush on flowing single tracks. Peak Flow is wicked fun, but Lazy Fern is beautiful and maybe my favourite (I know Greg thinks it's boring, but...), Missing Link is cool, but I have to concentrate to ignore the drop off just to the side of the narrow track ;)
Also: views:
Managed to stay upright the whole time, which is always a bonus. But got smashed by Magnus. That's OK though, I was warned by Lisa that he's done about 2 runs this year and the rest biking. My training has been the inverse, so I'll have my revenge when we go running...
Makara Peak is just amazing biking; I love winding back down the carpark through the native bush on flowing single tracks. Peak Flow is wicked fun, but Lazy Fern is beautiful and maybe my favourite (I know Greg thinks it's boring, but...), Missing Link is cool, but I have to concentrate to ignore the drop off just to the side of the narrow track ;)
Also: views:
Tuesday Dec 22, 2015 #
Strength and Conditioning 20:00 [3]
Rest day for the knee. Hasn't been giving any pain though, just phantom niggles.
Monday Dec 21, 2015 #
5 PM
Running 39:55 5.9 km (6:46 / km) +89m 6:18 / km
ahr:152 max:178 slept:8.5
Running drills up at khandallah school, followed by a lap of the 'sand dunes'. This contains 0% sand or dunes, but is the Ingham family cbf with hills or mud run, usually resorted to on days that are just too cold/wet/dark, or to stretch out the legs.
That said, it does have this little beaut of a hill. Roughly 80m with 15m climb.
https://www.google.co.nz/maps/@-41.2499736,174.792...
Affectionately called the "hill with no contours" as it's completely absent on the Wellington OC map of Ngaio/Khandallah. The cartographer must have either not field-checked the street, or be the most amazing hill runner ever to consider it flat!
That said, it does have this little beaut of a hill. Roughly 80m with 15m climb.
https://www.google.co.nz/maps/@-41.2499736,174.792...
Affectionately called the "hill with no contours" as it's completely absent on the Wellington OC map of Ngaio/Khandallah. The cartographer must have either not field-checked the street, or be the most amazing hill runner ever to consider it flat!
Running warm up/down 10:30 [2] 1.5 km (7:00 / km)
WU. home up to khandallah park and the look out behind, then through to the school. Too hidden beneath kaukau to get gps.
Sunday Dec 20, 2015 #
6 PM
Running 57:54 [3] 9.7 km (5:58 / km) +496m 4:45 / km
ahr:159 max:176 slept:5.0
Got into NZ at midnight, had breakfast and the morning with Rita and Sam down in Chch, then finally home to wellington at lunchtime.
Drove down to Wilton bush so I could get a flat warm up and not straight into the hills. A couple of km along the undulating blue track in the valley, before heading up toward the skyline.
Knee feeling good so continued up to the top of Otari, too nice a day to pass up.
View north to Mt Kaukau
South over the windmills and to the South Island, just peaking out of the clouds
and East over the harbour...
Down the electricity board road, up behind the bush again, and down my favourite track in Wellington. (will set up a strava segment there i think...)
Drove down to Wilton bush so I could get a flat warm up and not straight into the hills. A couple of km along the undulating blue track in the valley, before heading up toward the skyline.
Knee feeling good so continued up to the top of Otari, too nice a day to pass up.
View north to Mt Kaukau
South over the windmills and to the South Island, just peaking out of the clouds
and East over the harbour...
Down the electricity board road, up behind the bush again, and down my favourite track in Wellington. (will set up a strava segment there i think...)
Saturday Dec 19, 2015 #
Note
Last weekend i ran hdnc in -3 deg. Today it was 38 deg as i left the burra...
Looking forward to home, nice kiwi summer temps, hills, forest, sand dunes, beaches and rivers.
And seeing my family. I spose.
Looking forward to home, nice kiwi summer temps, hills, forest, sand dunes, beaches and rivers.
And seeing my family. I spose.
Friday Dec 18, 2015 #
Biking 50:00 [1]
35deg today. Had running kit packed, but... opted for swimming (i.e. splashing) in the river and strength instead. No snakes, no crocs ;)
(not the actual strength session, just posing)
(not the actual strength session, just posing)
Strength and Conditioning 20:00 [1]
Thursday Dec 17, 2015 #
Biking 50:00 [1]
Not much training happening this week. Combination of jet lag, heat difference, travel sickness and socialising. Completely wrecked at the end of each day without trying to train (yet still can't fall asleep damn it)
Survived biking around town. Yesterday I laughed at a car that drove through a light that turned red more than 3s before they got to it. Classic Canberra.
Today I saw at least 4 more cars do the same thing. No longer laughing, so many idiotic drivers!
Walked up Mt Ainslie with my parents. Love that view.
Straight down ANZAC parade to old and new parliament over the lake. The hills and reserves of south canberra, through to Mt Tennant and friends in the background.
Survived biking around town. Yesterday I laughed at a car that drove through a light that turned red more than 3s before they got to it. Classic Canberra.
Today I saw at least 4 more cars do the same thing. No longer laughing, so many idiotic drivers!
Walked up Mt Ainslie with my parents. Love that view.
Straight down ANZAC parade to old and new parliament over the lake. The hills and reserves of south canberra, through to Mt Tennant and friends in the background.
Wednesday Dec 16, 2015 #
Biking 50:00 [1]
8 AM
Running 22:00 [1]
Attempted a jog from the swinden st crew's new digs in watson. Felt horrific but made it to the base of majura and back. Just.
Strength and Conditioning 20:00 [2]
6 PM
Orienteering 25:00 [2]
Post graduation, mid rain storm twilight orienteering. Jogged around but felt just as bad as this am, and well...weston park after 6 months in norway (or any time, any where)?! Called it a day at 14.
Sunday Dec 13, 2015 #
Note
Travel. 8am sunday to 11pm monday.
gave up my aisle seat to my apparently claustraphobic neighbour before sitting down and realising id consigned myself to 13hrs of middle seat confinement. Rookie.
Then realised my window seat neighbour had a bad cold. Ultra rookie.
gave up my aisle seat to my apparently claustraphobic neighbour before sitting down and realising id consigned myself to 13hrs of middle seat confinement. Rookie.
Then realised my window seat neighbour had a bad cold. Ultra rookie.
Saturday Dec 12, 2015 #
10 AM
Orienteering race 49:11 [4]
Hdnc 4. Absolute shocker. Or really, a mix of really nicely executed legs, and real messes if legs. Not a good one to go home on. Far out.
Orienteering warm up/down 40:00 [3]
To the start as wu and wd. Hill practice. In hindsight, not the smartest move prior to putting my knee thru 25hrs flying
Thursday Dec 10, 2015 #
10 AM
Orienteering 50:00 [3]
TTT. 2 middle courses at kula buer. Scrappy first loop and a much better 2nd. Knee a bit grumbly after 4 days. Unsurprisingly
Running warm up/down 20:00 [2]
Wednesday Dec 9, 2015 #
6 PM
Orienteering 1:15:00 [2]
Onsdagsnatt. Had a nice group going with kjetil and some of the boys but i got ditched when i stopped to tighten my shoes at the third start. The usual, swinging between not confident enough and too confident
Monday Dec 7, 2015 #
4 PM
Running warm up/down 20:00 [1]
Strength and Conditioning 1:00:00 [3]
Saturday Dec 5, 2015 #
Strength and Conditioning 15:00 [1]
Gave up on trying to resuscitate my garmin and ordered a new one. Hopefully it's at my parents' place waiting for me when I get back to NZ (and Mum hasn't got to it before me...)
10 AM
Running 26:00 [2]
more jogs. Down to Porsnes, knee still achey so opted out of sprint training and jogged home.
Friday Dec 4, 2015 #
3 PM
Running 25:00 [3] 4.8 km (5:12 / km)
jogs.
Strength and Conditioning 20:00 [1]
Tuesday Dec 1, 2015 #
Note
(injured) (rest day)