Training Log Archive: LizzieIn the 31 days ending Jan 31, 2016:
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| 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 | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2016 #
10 AM
Orienteering 30:00 [2] 5.0 km (6:00 / km)
Jogging in to fusilier and putting out tapes for relocation exercise
Orienteering 24:00 [2] 3.0 km (8:00 / km)
Relocation with one of the jnrs sam. Few stops for some coaching.
Orienteering 22:00 [3] 3.0 km (7:20 / km)
Windows exercise. Compass and distance. Lara beat me on the last control, will prob never live it down
Orienteering 20:00 [3] 4.0 km (5:00 / km)
3 intervals. Started at 10s ints with us 6girls and john and greg. Won the first two. Then we had a mass mistake on #1 of the last int in a vague as area. I went back out to the track to relocate, as did tessa, but everyone found it while we were gone. Will definitely hear about that one for a while too...
Orienteering 40:00 [3] 5.5 km (7:16 / km)
Camp champs. Smashed. But nailed that vague area this time, helped that the control feature was a full contour big this time though ;)
Saturday Jan 30, 2016 #
10 AM
Orienteering 29:13 5.79 km (5:03 / km) +61m 4:48 / km
ahr:144 max:161
WU (5mins) pairs exercise on massey uni with sarah (16mins), and massey maze (8mins). Focus on initial decision making
11 AM
Orienteering 12:58 2.31 km (5:37 / km) +4m 5:34 / km
ahr:141 max:163
2 sprint ints + jogging rest between. Variatons on the ones i set myself in dec.
HRs seem a little low...
HRs seem a little low...
12 PM
Orienteering 12:30 [3] 2.5 km (5:00 / km)
WU and then Mass start with splits on the teachers college in palmy only time ive been here was wc trials for 2013. Wicked little area. Took til 2/3rds through to burn off the junior boys, but greg had too much steam on the last xouple of legs across the field.
...he didnt play by international training rules though...very liberal with the reach of his 'SI air' ;)
...he didnt play by international training rules though...very liberal with the reach of his 'SI air' ;)
3 PM
Orienteering 47:39 4.72 km (10:06 / km) +12m 9:58 / km
ahr:136 max:153
Contour only on prickly sands. Tough work with summer vegetation at its max. Set as 3 ints. Focus on keeping in touch with the xontourd even though you will inevitably be knocked off course by the veg. 2nd int caught out a lot of people as it went from forest into the open farmland and back to forest...sounds simple but cnfusing as when its contour only and this map!
Got a 1cm boxthorn spiked straight into my palm. Was a bit concerned i may have had some left in there but the swellings come down. Just left a bit of a hole.
Got a 1cm boxthorn spiked straight into my palm. Was a bit concerned i may have had some left in there but the swellings come down. Just left a bit of a hole.
Friday Jan 29, 2016 #
7 PM
Orienteering 20:00 [1] 2.5 km (8:00 / km)
Putting out tapes for evening sprint on the strip. New shoe vibes. Very comfy. Very grippy. so much so my foot got stuck on a long stick and i went flying down a dune. Not so very comfy.
Running 40:00 [3] 7.5 km (5:20 / km)
Down the coastal strip track and back thru the strip. Pretty dark in the forest by 9pm, was tempted to get my headlamp and do the sprint by night. But food and bed won out.
Thursday Jan 28, 2016 #
Note
(rest day)
Spent all day at uni. Thought I'd escaped aye, but no. Apparently not.
Have been sniffing all week so give it a rest in any case.
Have been sniffing all week so give it a rest in any case.
Wednesday Jan 27, 2016 #
Note
Updated last week's posts with DOMA maps etc.
5 PM
Running 1:15:09 11.62 km (6:28 / km) +494m 5:20 / km
ahr:146 max:164
Around the wildlife sanctuary clockwise starting from North Karori. Added in some off-the-fence mtb tracks for variety, up to the turbine. Only saw one biker (look for the spike in my HR, I wasn't paying much attention and got a surprise. Oops.)
Followed the single tracks up to the turbine. Except, there is no turbine now. Apparently it reached the end of it's safe and useful life and is being replaced by a bigger, better, shinier one. Not a fan, the original turbine is a Wellington icon. Sad to see it go, even if keeping it would have simply been a nostalgic indulgence.
Other than the one biker it was just me out there, running around in the cloud and rain, with the sound of the birds and dinosaurs in the sanctuary for company :)
Followed the single tracks up to the turbine. Except, there is no turbine now. Apparently it reached the end of it's safe and useful life and is being replaced by a bigger, better, shinier one. Not a fan, the original turbine is a Wellington icon. Sad to see it go, even if keeping it would have simply been a nostalgic indulgence.
Other than the one biker it was just me out there, running around in the cloud and rain, with the sound of the birds and dinosaurs in the sanctuary for company :)
Tuesday Jan 26, 2016 #
3 PM
Running 40:15 7.04 km (5:43 / km) +404m 4:26 / km
ahr:148 max:167
Short skyline run from Crofton Downs over to Mt Kaukau and down. Gusty Northerly to battle with all the way up the electricity board track, and along the ridgeline. Good to have though or would have been stinking hot.
Strength and Conditioning 15:00 [1]
Monday Jan 25, 2016 #
4 PM
Running 1:02:11 9.81 km (6:20 / km) +552m 4:57 / km
ahr:145 max:166 slept:8.5
Bonus day in Christchurch. Run from Georgia's up into the Port Hills. Took the 'least-steep' track...hmmm all relative I spose? Once I could see the radio tower on top, of course I had to go to it. Stopped for views at the top, before winding my way down.
Georgia warned me not to go on one particular track unless I wanted to be decapitated by mountain bikers...but I couldn't remember which track it was. So that added some spice to the descent.
Georgia warned me not to go on one particular track unless I wanted to be decapitated by mountain bikers...but I couldn't remember which track it was. So that added some spice to the descent.
Sunday Jan 24, 2016 #
10 AM
Orienteering race 34:38 [4] 5.11 km (6:47 / km) +222m 5:34 / km
Hot day out at the otago middle champs at bannockburn. Awesome gold mining terrain set on the steep slope above the town. Steep downhill start with a tricky no.1, i overshot slightly but sighted no.18 and could realign myself off it to relocate. Tje course worked its way to the bottom of the map where i caught la up before starting the slog back up. Small slip on 13 in the area where i remember losing a lot of time as a headless chicken back at nationals 2010... The area is full of knolls and rock heaps split by erosion gullies, short legs but very easy to get off direction as you search for ways down and up the gullies.
From there we traversed up to the main basin. With the final leg being a b!tch of a climb up to the rim. Rough going for the end of a course, let alone end of a week of racing!
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
From there we traversed up to the main basin. With the final leg being a b!tch of a climb up to the rim. Rough going for the end of a course, let alone end of a week of racing!
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 20:00 [3]
Saturday Jan 23, 2016 #
12 PM
Orienteering 1:07:48 [3] 11.64 km (5:50 / km) +415m 4:57 / km
Otago long champs with a course that was suspiciously similar in shape to nationals long champs 2010...
Maybe lost 45s on five otherwise clean through to 22 where i fluffed 20s or so in the circle, despite being wary following the lung buster climb.
Closest ive been to beating the whole m20e field i think. Just cameron ahead by 30s...satisfied to be so close...but aaaah shoulf have had it! ;)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Maybe lost 45s on five otherwise clean through to 22 where i fluffed 20s or so in the circle, despite being wary following the lung buster climb.
Closest ive been to beating the whole m20e field i think. Just cameron ahead by 30s...satisfied to be so close...but aaaah shoulf have had it! ;)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 25:00 [2]
Friday Jan 22, 2016 #
5 PM
Orienteering 21:38 [2] 3.85 km (5:37 / km) +2m 5:37 / km
Jog round fields and control collecting.
4min interval doing the first and most interesting part of the sprint course, through the school.
4min interval doing the first and most interesting part of the sprint course, through the school.
Thursday Jan 21, 2016 #
Note
(rest day)
Rest day. Have been adopted as R5 for a couple of days. Went for a family walk out at lake sylvan. Couple of hours relaxing walk in what would be some amazing orienteering terrain if we could get access from DOC. Tim and I kept sprinting off trail on little excursions to run through the beautiful terrain.
Wednesday Jan 20, 2016 #
10 AM
Orienteering race 19:14 3.54 km (5:26 / km) +24m 5:15 / km
ahr:164 max:173
Middle prologue on hawea river bank. A maze of kanuka bushes which required controlled speed. Not as dense as the model map but race speed balanced out any difference.
Had a clean run for the most part, losing a few seconds here and there, but maintaining control. Caught lara at about no.10 and worked in tandem from there. Didnt help on 19 though. Got a bit relaxed toward the finish and sighted the wrong bush system. Lost 45s there but took the win and placed mid field in the jnr and snr men...
Map:
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Had a clean run for the most part, losing a few seconds here and there, but maintaining control. Caught lara at about no.10 and worked in tandem from there. Didnt help on 19 though. Got a bit relaxed toward the finish and sighted the wrong bush system. Lost 45s there but took the win and placed mid field in the jnr and snr men...
Map:
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
3 PM
Running warm up/down 12:00 [2]
Orienteering race 25:45 4.07 km (6:20 / km) +14m 6:13 / km
ahr:157 max:173
...which put me right in the middle of the men for the chasing start.
Had an absolute shocker. Went out with the aim of ignoring the guys around me, knowing theyd be runing too fast both for me and for the terrain. Far out, i had no idea just how much!! Was like i was playing sone conputer game on ultra hard, trying to navigate theough a maze while having decoy runners sprinting in and out of the bushes around me at all angles! The worst part was having matt g and tommy in identical black and pink check shirts appearing from all directions all the time. One would sprint past one way, and then the other would appear from 180 the other way moments later! Really screwed with my brain. It was equally funny as it was frustrating.
Of course i should have been ignoring all that and navigating my own speed, but no. Gut sucked into big mistakes on no. 2 9 and 13. La caught her 2 mins on me here. I got ahead til 15 but then tight chest and lighthead returned. So i pulled the pin and walked the last few. Georgia, La and Immy sprinted past on the penultimate control.
Disappointing but not unexpected after last night and feeling fairly crap all day. Too tired for two races in a day. Will se if/how i recover before deciding about running on friday.
Map:
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Had an absolute shocker. Went out with the aim of ignoring the guys around me, knowing theyd be runing too fast both for me and for the terrain. Far out, i had no idea just how much!! Was like i was playing sone conputer game on ultra hard, trying to navigate theough a maze while having decoy runners sprinting in and out of the bushes around me at all angles! The worst part was having matt g and tommy in identical black and pink check shirts appearing from all directions all the time. One would sprint past one way, and then the other would appear from 180 the other way moments later! Really screwed with my brain. It was equally funny as it was frustrating.
Of course i should have been ignoring all that and navigating my own speed, but no. Gut sucked into big mistakes on no. 2 9 and 13. La caught her 2 mins on me here. I got ahead til 15 but then tight chest and lighthead returned. So i pulled the pin and walked the last few. Georgia, La and Immy sprinted past on the penultimate control.
Disappointing but not unexpected after last night and feeling fairly crap all day. Too tired for two races in a day. Will se if/how i recover before deciding about running on friday.
Map:
http://ogang.org/doma/show_map.php?user=lizziei&ma...
Tuesday Jan 19, 2016 #
10 AM
Orienteering race 42:28 6.05 km (7:01 / km) +234m 5:53 / km
ahr:163 max:171
Middle on sticky bush, wanaka. A very green map full of mtb tracks. A lot of fun trying to decide when to cut corners and when to stay on track. Felt strong and clean. Missed one track junction but figured it out and corrected thanks to running straight into a fence.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
6 PM
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Orienteering race 17:20 [3]
Sprint on wanaka schools. Started fine although made the cardinal sin of changing my rc post-decision on no.3.
Tight chest and light head started at the end of the long leg to 7. Stopped and walked by 10, found a water fountain, then walked and jogged the rest. Except my oxygen deprived brain completely skipped 17, so i was mp anyhow.
Not cool on either count.
Tight chest and light head started at the end of the long leg to 7. Stopped and walked by 10, found a water fountain, then walked and jogged the rest. Except my oxygen deprived brain completely skipped 17, so i was mp anyhow.
Not cool on either count.
Monday Jan 18, 2016 #
11 AM
Orienteering race 37:09 4.93 km (7:32 / km) +200m 6:16 / km
ahr:159 max:168
Middle distance on Matukituki West. Awesome little area, open beech forest, semi-open areas, open river fan detail and nice gully systems. Felt much like Switzerland or Austria.
Had a steady run but for a big mistake on number 4. This was the first leg really dealing with what height bushes and rocks were and were not mapped. I got sucked off my line to a couple of bushes that must have been just below the mapping threshold. From there I was just confused as heck and didn't do a good job of refocusing and correcting.
Following this though, I did a much better job of fucusing on contours and not worrying about the vegetation, especially the semi-open around #5 and #6, which was full of large dense bushes.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Had a steady run but for a big mistake on number 4. This was the first leg really dealing with what height bushes and rocks were and were not mapped. I got sucked off my line to a couple of bushes that must have been just below the mapping threshold. From there I was just confused as heck and didn't do a good job of refocusing and correcting.
Following this though, I did a much better job of fucusing on contours and not worrying about the vegetation, especially the semi-open around #5 and #6, which was full of large dense bushes.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
Running warm up/down 28:00 [2] 4.8 km (5:50 / km)
Sunday Jan 17, 2016 #
11 AM
Running warm up/down 20:00 [3] 3.8 km (5:16 / km)
Wu along the river and wd redoing part of the line course
Orienteering 39:00 [3] 5.0 km (7:48 / km)
In wanaka for the southern 6 days starting tomorrow. Camping, so no detailed updates til next week.
Hit up the model map with tane and georgia. 1:4000 (but prob not printed to scale...) map of a manuka bush maze. Amazing map detail proves fraser has too much time.
Line course, control pick and route choice. All 12-14mins.
Hit up the model map with tane and georgia. 1:4000 (but prob not printed to scale...) map of a manuka bush maze. Amazing map detail proves fraser has too much time.
Line course, control pick and route choice. All 12-14mins.
5 PM
Running 1:14:33 10.34 km (7:13 / km) +559m 5:41 / km
ahr:146 max:163
From raspberry flat in mt aspiring np, up to rob roy glacier. Awesome run, awesome place, awesome views.
Friday Jan 15, 2016 #
4 PM
Running 43:00 [3] 7.6 km (5:39 / km) +280m 4:47 / km
Otari wilton bush loop. Stuck my head up overthe skyline for a couple of seconds and almost got blown away so stayed in the valley.
Then off to airport to head south
Then off to airport to head south
Thursday Jan 14, 2016 #
5 PM
Missioning 1:45:00 [2] 8.0 km (13:08 / km)
Mission into the Akatarawa's to locate NZ's largest Northern Rata. Total time out 3hrs, but a fair bit of grid searching and faffing.
A good group of 8 of us, headed out along the same old and overgrown track as last Monday (found the track end straight off this time though). After negotiating the now ropeless cliff, we reached Little Ak stream, and this time headed straight up it. A few nice small gorges to negotiate, but water levels were low so all good. There'd obviously been some impressive flash floods through though, with big trees all but blocking some parts of the stream gully.
Following old Ak-attack maps, we passed #34 from the 2011 race, before bushbashing up the hill from the next junction. We immediately found a quite large but fairly dead Rata, but quickly decided it wasn't impressive enough to be the one we were looking for.
My watch was at about 60mins here...we then spent 45mins+ searching the nearby ridges for the giant Rata. It turns out that an 18m circumference tree is surprisingly hard to find! Or maybe it was a case of too many cooks in the kitchen, too many orienteers searching for a control?
Visibility in the native forest was super low with low trees and vines everywhere, while the tree cover is dense enough that a) GPS is bad (and Greg had left his in the car anyway), and b) It's hard to see through the foliage to see tall trees. That said, there were many smaller Rata and the whole forest area was beautiful and impressive. I can only assume that the destructive felling of the 1900s didn't get this far in the Aks.
We decided to pack it in and start heading out when Sarah and Magnus saw what might/might not be a large tree about 30m away from us...cue Greg sprinting through the forest to claim the glory of 'finding' the giant Rata! Wooooo. A really special tree, all the more so for it's remote location. >1000yrs old, and yes, massive.:)
Another 10mins while Caspar figured out the self-timer on the camera, a few photos to prove we found the giant, and then headed back out the way we came in. People were far more graceful climbing the (admittedly small, but tricky) cliff than they were descending it...
A good group of 8 of us, headed out along the same old and overgrown track as last Monday (found the track end straight off this time though). After negotiating the now ropeless cliff, we reached Little Ak stream, and this time headed straight up it. A few nice small gorges to negotiate, but water levels were low so all good. There'd obviously been some impressive flash floods through though, with big trees all but blocking some parts of the stream gully.
Following old Ak-attack maps, we passed #34 from the 2011 race, before bushbashing up the hill from the next junction. We immediately found a quite large but fairly dead Rata, but quickly decided it wasn't impressive enough to be the one we were looking for.
My watch was at about 60mins here...we then spent 45mins+ searching the nearby ridges for the giant Rata. It turns out that an 18m circumference tree is surprisingly hard to find! Or maybe it was a case of too many cooks in the kitchen, too many orienteers searching for a control?
Visibility in the native forest was super low with low trees and vines everywhere, while the tree cover is dense enough that a) GPS is bad (and Greg had left his in the car anyway), and b) It's hard to see through the foliage to see tall trees. That said, there were many smaller Rata and the whole forest area was beautiful and impressive. I can only assume that the destructive felling of the 1900s didn't get this far in the Aks.
We decided to pack it in and start heading out when Sarah and Magnus saw what might/might not be a large tree about 30m away from us...cue Greg sprinting through the forest to claim the glory of 'finding' the giant Rata! Wooooo. A really special tree, all the more so for it's remote location. >1000yrs old, and yes, massive.:)
Another 10mins while Caspar figured out the self-timer on the camera, a few photos to prove we found the giant, and then headed back out the way we came in. People were far more graceful climbing the (admittedly small, but tricky) cliff than they were descending it...
C • That 1
Wednesday Jan 13, 2016 #
3 PM
Running 54:18 [3] 7.95 km (6:50 / km)
Running drills at Nairnville Park, followed by 4 micro-sprints up at Khandallah school (old Wellington OC training from last year).
So my new Garmin has packed a sad as of 2 hours post-run on Sunday. The entire watch seems to be full functioning, apart from the screen being blank. Frustrated would be putting it lightly. I can succesfully master reset the watch, but it does not bring the screen back. Not sure what is more annoying, the prospect of being GPS watchless again, or having to eat humble pie and listen to the Suunto supporters.
This session was recorded using my old 210, which if I treat nicely, I can get to work for a session. (but you'll notice it has no map data stored, no heart rate, no altitude, and I had to change the date from 01-01-2018 to the actual date. so maybe I can't really say it's working)
So my new Garmin has packed a sad as of 2 hours post-run on Sunday. The entire watch seems to be full functioning, apart from the screen being blank. Frustrated would be putting it lightly. I can succesfully master reset the watch, but it does not bring the screen back. Not sure what is more annoying, the prospect of being GPS watchless again, or having to eat humble pie and listen to the Suunto supporters.
This session was recorded using my old 210, which if I treat nicely, I can get to work for a session. (but you'll notice it has no map data stored, no heart rate, no altitude, and I had to change the date from 01-01-2018 to the actual date. so maybe I can't really say it's working)
Monday Jan 11, 2016 #
10 AM
Running 1:45:00 [3] 11.0 km (9:33 / km) +900m 6:46 / km
Long run along the entire Te Whara track. Got dropped of at Urquharts Bay by Lianne, then ran around Horne Pt, Busby Head and Smuggler's bay before heading up to the start of the Te Whara track. From there it was a brute stair climb straight up Mt Lion (395m). A beautiful single track from there along the ridge until the saddle that I reached yday. A bigger track from there to the beginning of the climb at the Eastern end, then more stairs and the muddy and rooty scramble that I did part of on Saturday.
Caught up with the rest of the crew who were hiking the Eastern loop, and waited at the top to share the views :)
From Busby Head:
And suddenly Busby Head looks tiny!
And another from the top, cos it is just breath taking:
Then straight down to the beach for a cool off!
http://www.mapmyrun.com/routes/view/961778095
Caught up with the rest of the crew who were hiking the Eastern loop, and waited at the top to share the views :)
From Busby Head:
And suddenly Busby Head looks tiny!
And another from the top, cos it is just breath taking:
Then straight down to the beach for a cool off!
http://www.mapmyrun.com/routes/view/961778095
Sunday Jan 10, 2016 #
8 AM
Running 20:00 [2]
jogged out past Ocean Beach and along the seaside platform for a bit. Was well overgrown and just a possum baiting track. A seagull took exception to my presence and circled me for 10mins, before i got too close to her nest and she started swooping. So I turned around and headed back to the beach for strength.
Hope the seagull feels badass for stopping the big dangerous predator from getting near its nest.
Hope the seagull feels badass for stopping the big dangerous predator from getting near its nest.
Strength and Conditioning 15:00 [2]
Strength with a view. Including a pod of 12 dolphins which was playing with the surfers. Not much photographic evidence of them though...
That black pixel or two to the right of the surfers.
That black pixel or two to the right of the surfers.
5 PM
Running 45:00 [3] 7.0 km (6:26 / km) +350m 5:09 / km
Took the peach cove track today, a much nicer gradient to run, and like a motorway compared to the Te Whara track from yesterday!
Just up to the ridgeline and along for a bit before headed back to the bach. Opted out of the descent to Peach Cove, didn't fancy the reported 800 steps down, just to turn around and climb back up!
Bream Head from the saddle between it and Mt Lion.
Just up to the ridgeline and along for a bit before headed back to the bach. Opted out of the descent to Peach Cove, didn't fancy the reported 800 steps down, just to turn around and climb back up!
Bream Head from the saddle between it and Mt Lion.
Saturday Jan 9, 2016 #
5 PM
Running 1:06:57 6.61 km (10:08 / km) +656m 6:46 / km
ahr:146 max:173
Staying at Ocean Beach on Whangerei Heads with friends from uni. We arrived from Auckland at 4pm, and while they headed to check out the beach, i headed to check out the massive hill behind it... ;)
Absolute brute of a climb 500m up from sea level. Started out up the open ridge, then into native bush where the temp was nicer, but the track was super muddy from yesterdays rain. Plenty of stairs later and I arrived onto the ridge, where I turned right to get a flat bit of running for a bit...uh no. alternated between muddy scrambles down sections, slippery root dodging sidles, and steep stairs back up all along the ridgeline. Great fun, but not fast going!
Turned back, rock climbed up the last 10m up to the top of Bream Head and took in the views before taking on the 500m descent back down to the beach. Not a bad place to be:
Absolute brute of a climb 500m up from sea level. Started out up the open ridge, then into native bush where the temp was nicer, but the track was super muddy from yesterdays rain. Plenty of stairs later and I arrived onto the ridge, where I turned right to get a flat bit of running for a bit...uh no. alternated between muddy scrambles down sections, slippery root dodging sidles, and steep stairs back up all along the ridgeline. Great fun, but not fast going!
Turned back, rock climbed up the last 10m up to the top of Bream Head and took in the views before taking on the 500m descent back down to the beach. Not a bad place to be:
Friday Jan 8, 2016 #
5 PM
Running 45:00 [3] 8.5 km (5:18 / km)
Looping around auckland domain with nick. Humid as, which was not nice, but not as bad maybe as the torrential rain that filled the rest of the day!
Easy day recovering from h&a's wedding. Spent over an hour learning the choreography to All the Single Ladies. Much hilarity ensued but we got the first 25s down. Not sure it counts as training, but definitely counts as a life skill.
Easy day recovering from h&a's wedding. Spent over an hour learning the choreography to All the Single Ladies. Much hilarity ensued but we got the first 25s down. Not sure it counts as training, but definitely counts as a life skill.
Thursday Jan 7, 2016 #
8 AM
Running 36:23 [2] 5.81 km (6:16 / km) +219m 5:16 / km
Morning jog in auckland. Up and around mt eden with nick. others were still on aussie time so hadnt woken up yet.
Strength and Conditioning 15:00 [1]
Post run.
Then attempted to do my hammy playing volleyball in the pool.
Then attempted to do my hammy playing volleyball in the pool.
Wednesday Jan 6, 2016 #
5 PM
Running warm up/down 24:00 [2] 3.9 km (6:09 / km)
Wu at bolton st. Jog down to waitangi park, and jog over to frank kitts park. No time for warm down, direct to car and airport.
Orienteering intervals 3:54 [4] 0.75 km (5:12 / km)
Bolton st cemetary micro sprint.
Orienteering intervals 6:48 [4] 1.7 km (4:00 / km)
Waitangi park micro.
Both set by greg on blown up sections of the whole city sprint map. Awesome little exercises, maps to come later. Bolton st park and cemetary has atleast 3 levels to it which is complex. And greg set the waitangi one well with plenty to be caught out by if you werent on to it
Both set by greg on blown up sections of the whole city sprint map. Awesome little exercises, maps to come later. Bolton st park and cemetary has atleast 3 levels to it which is complex. And greg set the waitangi one well with plenty to be caught out by if you werent on to it
Orienteering intervals 11:18 [4] 2.5 km (4:31 / km)
Wgtn waterfront sprint to finish. Courtesy of sarah. Made a mess of one leg in civic square but stretched out the legs on the open parts. Tricky control placements again and with no flags really had to check descriptions.
Tuesday Jan 5, 2016 #
12 PM
Running 20:38 4.12 km (5:00 / km) +103m 4:27 / km
ahr:147 max:168
Pre strength jogs around the sand-dunes.
Had a half-effort at taking the strava segment on jubilee road. Didn't get it, as I assumed I could make up for my cbf effort on the flat bit with my faster uphill section. But on review, the segment only goes 1/3 of the way up the climb. Who the heck would set up that segment?! Not even including the good bit.
So now I'm annoyed at the stupid thing and will really have to go and claim it sometime.
Had a half-effort at taking the strava segment on jubilee road. Didn't get it, as I assumed I could make up for my cbf effort on the flat bit with my faster uphill section. But on review, the segment only goes 1/3 of the way up the climb. Who the heck would set up that segment?! Not even including the good bit.
So now I'm annoyed at the stupid thing and will really have to go and claim it sometime.
C • Haha 1
Strength and Conditioning 22:00 [1]
6 PM
Running 52:00 [3] 8.8 km (5:55 / km) +400m 4:49 / km
Ran khandllah park ridge route up mt kaukau. Out along the skyline, with a bonus hill up crows nest but then back to ararua st descent as i wasnt up for too long a road bash home.
Yet another stunner day with just a slight southerly to work into. Photos and gps to come but no computer til next week so will hve to do with my weak description til then ;-)
Also missed out on a strava segment cos it started my time pre rather than post-photo stop on top of kaukau...so will be up there again, sans photos. Too competitive
Yet another stunner day with just a slight southerly to work into. Photos and gps to come but no computer til next week so will hve to do with my weak description til then ;-)
Also missed out on a strava segment cos it started my time pre rather than post-photo stop on top of kaukau...so will be up there again, sans photos. Too competitive
Monday Jan 4, 2016 #
Note
Back in Wellington for a breather before heading up to Auckland on Weds night for friends' wedding.
Lucky I chose to fly up rather than drive though; La Chic had a close escape on the way back to wellington last night. Got struck by a very inopportunely timed rock fall, on the coastal stretch between Paekakariki and Pukerua Bay. Came out of nowhere, and struck me and the car behind (which, incidentally must be the only car ever manufactured that is smaller than la chic). Super lucky the large rock hit the road just in front and next to me, and broke on impact, otherwise...
Amazed both la chic and the following car came out unscathed but for a loose front bumper, dents and scratches. I'm putting it down to La Chic's 10 years experience at 4wd and off-road driving ;-)
Lucky I chose to fly up rather than drive though; La Chic had a close escape on the way back to wellington last night. Got struck by a very inopportunely timed rock fall, on the coastal stretch between Paekakariki and Pukerua Bay. Came out of nowhere, and struck me and the car behind (which, incidentally must be the only car ever manufactured that is smaller than la chic). Super lucky the large rock hit the road just in front and next to me, and broke on impact, otherwise...
Amazed both la chic and the following car came out unscathed but for a loose front bumper, dents and scratches. I'm putting it down to La Chic's 10 years experience at 4wd and off-road driving ;-)
10 AM
Running 1:26:41 10.74 km (8:04 / km) +425m 6:44 / km
ahr:133 max:150
o-gang rec out in the Akatarawas. Did the rope-ladder track. Except no-one has been along it for a fair while and there is no longer a rope ladder...Lucky I've been refining my cliff descent techniques!
The route starts off as a small possum track (not incl in this time is 8mins trying to find the start of it, and a km or so where gps dropped out), which turns into an old coach track from the forestry back in the 1900s, and ends with a 5km blast along the gorge track.
We opted out of trying to find NZ's biggest Rata tree cos we were informed it was a 3hr one way trip, and well off any track. But in hindsight we reckon whoever took 3hrs is slow, and we could get to it in maybe a bit over an hour, so Ak reprise and a proper o-gang mission is planned for later in January.
good banter and hashtagging along the way: #nottherataway #wherestodd #shouldhavebroughtthesecateurs
The route starts off as a small possum track (not incl in this time is 8mins trying to find the start of it, and a km or so where gps dropped out), which turns into an old coach track from the forestry back in the 1900s, and ends with a 5km blast along the gorge track.
We opted out of trying to find NZ's biggest Rata tree cos we were informed it was a 3hr one way trip, and well off any track. But in hindsight we reckon whoever took 3hrs is slow, and we could get to it in maybe a bit over an hour, so Ak reprise and a proper o-gang mission is planned for later in January.
good banter and hashtagging along the way: #nottherataway #wherestodd #shouldhavebroughtthesecateurs
Sunday Jan 3, 2016 #
11 AM
Running 30:57 4.35 km (7:07 / km) +32m 6:52 / km
ahr:146 max:165
WU and running drills at Massey.
Wimped out of using the track cos there were 'real' athletes there, and I look like a complete gimp doing running drills.
Wimped out of using the track cos there were 'real' athletes there, and I look like a complete gimp doing running drills.
Orienteering 19:21 4.24 km (4:34 / km) +38m 4:22 / km
ahr:173 max:182
Ran the Wellington champs from 1.5 years ago as training. Feeling very rusty and out of practice with sprints, but wasn't horrific considering. Still not sure what the best route 4-5 is, but I took the wrong exit from the control and was committed to the route from there.
2015 was a fair shite year for my sprint orienteering, so looking to regain my sprint mojo in 2016. starting here.
In 2014 Laura won this race in 19.47, and the boys were less than 2mins faster, so I was on par with that performance (when my super fancy 'SI air' training is taken into account ;-)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
2015 was a fair shite year for my sprint orienteering, so looking to regain my sprint mojo in 2016. starting here.
In 2014 Laura won this race in 19.47, and the boys were less than 2mins faster, so I was on par with that performance (when my super fancy 'SI air' training is taken into account ;-)
Map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
C • Oi 3
12 PM
Running 8:06 1.42 km (5:42 / km) +3m 5:38 / km
ahr:147 max:154
WD.
So humid today. Went to the uni gym to use their toilet and water fountain after, and only realised once in the bathroom just how soaked in sweat I was. Plus covered in bits of dirt and tree after my bush-bash route to 5. Delightful.
So humid today. Went to the uni gym to use their toilet and water fountain after, and only realised once in the bathroom just how soaked in sweat I was. Plus covered in bits of dirt and tree after my bush-bash route to 5. Delightful.
5 PM
Strength and Conditioning 15:00 [1]
Saturday Jan 2, 2016 #
Note
(rest day)
Friday Jan 1, 2016 #
2 PM
Orienteering 1:01:05 7.58 km (8:03 / km) +13m 7:59 / km
ahr:140 max:161
Orienteering intervals on Waikawa. My third trip to this map, following world cup and NZ champs 2014. Still the only mapped area like this in NZ, with the added challenge of extra lupin and windblown dunes now.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
The orienteering was a mixed bag, but good fun all up. Decided to air out some of the o-kit from the bottom of my old bedroom cupboard. Turns out my all yellow ensemble was perfect camo for within the lupins.
map: http://ogang.org/doma/show_map.php?user=lizziei&ma...
The orienteering was a mixed bag, but good fun all up. Decided to air out some of the o-kit from the bottom of my old bedroom cupboard. Turns out my all yellow ensemble was perfect camo for within the lupins.