Training Log Archive: LizzieIn the 31 days ending Jan 31, 2017:
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| 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 | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2017 #
Running 2:04:00 [3] 18.0 km (6:53 / km)
Tama lakes.
Monday Jan 30, 2017 #
Running 1:04:00 [3] 11.8 km (5:25 / km)
Palmy trails. Had a good laugh when a rabbit i was playing cat and mouse with down the track accidentally jumped into me rather than away from me.
Possibly the moat exciting thing to happen in palmy this year.
Possibly the moat exciting thing to happen in palmy this year.
8 PM
Strength and Conditioning 30:00 [3]
Saturday Jan 28, 2017 #
2 PM
Running 2:52:29 20.85 km (8:16 / km) +1114m 6:32 / km
ahr:151 max:169
Catchpool-Mt McKerrow-Wainui-Mt Lowry-Days Bay
Good group today doing various variations of the full route. Stunner of a day for it too.
58 mins to the top of McKerrow, which is a gut buster, but really beautiful forest, and runnable for the most part really. Here we left Ellie, Soph and Becky to loop back to the cars.
1.50 to the Top Hat dairy in Wainuiomata (famous for stopping selling giant jelly snakes ~5yrs ago. Now you have to get a large jelly aligator. They're just not the same). Here we lost John but gained Magnus and Caspar.
Then up the other side to Mt Lowry, being dragged along by a fresh legged Magnus, and with a renewed Greg spurting past on the climb.
Along and down to the beach, then a cold swim followed by good pizza on the lawn with a live band in the background.
Good group today doing various variations of the full route. Stunner of a day for it too.
58 mins to the top of McKerrow, which is a gut buster, but really beautiful forest, and runnable for the most part really. Here we left Ellie, Soph and Becky to loop back to the cars.
1.50 to the Top Hat dairy in Wainuiomata (famous for stopping selling giant jelly snakes ~5yrs ago. Now you have to get a large jelly aligator. They're just not the same). Here we lost John but gained Magnus and Caspar.
Then up the other side to Mt Lowry, being dragged along by a fresh legged Magnus, and with a renewed Greg spurting past on the climb.
Along and down to the beach, then a cold swim followed by good pizza on the lawn with a live band in the background.
Friday Jan 27, 2017 #
4 PM
Running 20:28 3.73 km (5:29 / km) +8m 5:26 / km
ahr:146 max:169
wu and drills. Drills cut a bit short out of concern that the two mean looking dogs that were 'cheering' me on from their balcony would figure out how short their fence was...
Orienteering 12:52 2.83 km (4:33 / km) +3m 4:31 / km
ahr:168 max:176
W6 course from waitangi last yr. Race 3 whitirea polytechnic.
Running 34:49 4.98 km (6:59 / km) +226m 5:42 / km
ahr:167 max:183
Jog with dad after. Hr monitor is not right
Thursday Jan 26, 2017 #
4 PM
Running 19:12 2.7 km (7:06 / km) +181m 5:20 / km
ahr:152 max:186
Greg and i arrived early so gave him the mt vic permanent course map and told him to lead. So we went straiiiiiight up. Of course.
Orienteering 36:05 7.38 km (4:53 / km) +51m 4:44 / km
ahr:171 max:200
Waterfront intervals. Hr monitor not right...
Didnt push any pedestrians into the harbour. So good.
Didnt push any pedestrians into the harbour. So good.
Wednesday Jan 25, 2017 #
4 PM
Strength and Conditioning 25:00 [1]
But no jumping. For obvious reasons.
6 PM
Running 57:00 7.93 km (7:11 / km) +591m 5:14 / km
ahr:137 max:161
Ogang run. Up to the skyline, judged the wind as southerly so headed north to crows nest. Loop down anf around the spur then up silversky.
Tuesday Jan 24, 2017 #
4 PM
Running 32:53 4.57 km (7:12 / km) +222m 5:48 / km
ahr:148 max:179 (sick)
well. stomach stayed in one piece.
Also, today is the first day in 4 that I have:
Been awake more hours than I have slept.
Managed to eat 3 meals.
Did something productive (I put the washing out).
Also, today is the first day in 4 that I have:
Been awake more hours than I have slept.
Managed to eat 3 meals.
Did something productive (I put the washing out).
Monday Jan 23, 2017 #
Note
(sick)
Marginally better, only slept until 1pm today and managed to eat.
Sunday Jan 22, 2017 #
Note
(sick)
Mystery Virus. Spent all day alone at Fielding Holiday Camp (creepiest camp ground ever). Not too bad though, cos I was asleep for all but about 2 hours.
Saturday Jan 21, 2017 #
Note
(sick)
Came down with something throughout the afternoon and couldn't eat dinner. Went to bed at 7.
1 PM
Orienteering 33:28 3.62 km (9:15 / km) +46m 8:42 / km
ahr:141 max:166
Mt Lees route choice intervals vs Laura. Except we kept taking next to the same routes. Noobs.
Great minds think a like...fools seldom differ.
Great minds think a like...fools seldom differ.
Orienteering 12:53 1.92 km (6:43 / km) +35m 6:10 / km
ahr:151 max:166
A short sprint course around the reserve.
Orienteering 21:24 1.44 km (14:54 / km) +29m 13:32 / km
ahr:130 max:144
A normal course after Lunch, but my stomach was playing up, so just jogged and walked up to control 6.
Orienteering 1:30 [4]
Maze relay. Wooo. But we came 3rd, so didn't get a 2nd go :(
Friday Jan 20, 2017 #
4 PM
Running 36:44 5.12 km (7:11 / km) +327m 5:26 / km
ahr:147 max:167
Strength and Conditioning 25:00 [1]
Thursday Jan 19, 2017 #
6 PM
Orienteering 26:27 4.79 km (5:31 / km) +47m 5:16 / km
ahr:154 max:181
Sprint training in Karori with the gang
Running 27:40 5.3 km (5:13 / km) +122m 4:41 / km
ahr:153 max:166
Wednesday Jan 18, 2017 #
6 PM
Running 1:50:53 17.0 km (6:31 / km) +745m 5:21 / km
ahr:152 max:172
Long run with the o-gang. From wilton, through the sheltered bush, then up to the bushline on Johnston's hill (up the 'this is not a track' track), and down into Karori. Ditched the old men (Magnus and Casper), and headed through to Wright's hill, via the maze in Ben Burn Park. Nick won the maze race, but only cos he hurdled over all of the head high walls...
Up Wright's hill to the bunkers and gun emplacements and down the other side to the Scout hall. Where Nick and I found some hurdles and cones. So we set up an agility course and ran it a few times while waiting for Greg to catch up (he wanted more time exploring the bunkers).
Down around the Sanctuary, and back through to the cemetery for some bonus hills. Pretty smashed by the time we got back to the cars...
Up Wright's hill to the bunkers and gun emplacements and down the other side to the Scout hall. Where Nick and I found some hurdles and cones. So we set up an agility course and ran it a few times while waiting for Greg to catch up (he wanted more time exploring the bunkers).
Down around the Sanctuary, and back through to the cemetery for some bonus hills. Pretty smashed by the time we got back to the cars...
Tuesday Jan 17, 2017 #
12 PM
Running warm up/down 18:12 2.42 km (7:31 / km) +82m 6:26 / km
ahr:144 max:163
Warm up through the crowds of runners and tourists in the gardens. Nice day out, can't blame them.
Running intervals 29:08 5.2 km (5:36 / km) +270m 4:27 / km
ahr:165 max:179
Intervals in the botanic gardens. Loop zig zagging up to Magpie Lawn from the end of Glen Rd, then down to the valley track and back up to the starting point. Crap GPS coverage, but the loops is somewhere around 850m long. I think.
6 x 4min, 1 min rest. Managed to dodge the half of wellington who were out walking or running in the gardens at lunch. Luckily the cruise ship tourists don't usually make it to this far end of the gardens ;)
Felt good, bit smashed on the last one.
6 x 4min, 1 min rest. Managed to dodge the half of wellington who were out walking or running in the gardens at lunch. Luckily the cruise ship tourists don't usually make it to this far end of the gardens ;)
Felt good, bit smashed on the last one.
Running warm up/down 10:12 1.53 km (6:41 / km) +82m 5:16 / km
ahr:160 max:166
Jog up to Raroa Rd to retrieve the car
Monday Jan 16, 2017 #
5 PM
Running 38:11 5.65 km (6:45 / km) +277m 5:26 / km
ahr:142 max:169
Warm up run before drills. Out and back and looping from m+d. Except then i lost them, oops. Then i got stuck in the cemetery...didn't want to cut across graves so took a bit of a roundabout route on paths before i got whete i wanted to be!
Running (drills) 16:57 1.39 km (12:10 / km) +4m 11:59 / km
ahr:141 max:157
Cricket game going on on the other side of thepark. Not sure if they gave me more entertainment than i gave them or not!
Running 11:40 2.1 km (5:34 / km) +39m 5:06 / km
ahr:149 max:159
6 PM
Strength and Conditioning 25:00 [1]
Today i started the strength 45:15 playlist from 25min in. So i got some different songs from usual. Genius.
Sunday Jan 15, 2017 #
12 PM
Biking 21:32 [1] 6.39 km (3:22 / km) +39m 3:16 / km
Biking out again. Somehow the bolts on the handlebar came loose half way up which lead to some interesting rotations and sliding of the handles! Think mums old trusty bach bike needs a serious service...
Orienteering 1:43:39 [3] 14.71 km (7:03 / km) +88m 6:50 / km
Combined qb #2 (or3?) w50 course on Walda, and a connecting few controls, then an OY course from October on osgiliath. Bit of ttack running from my bike drop to map #1, then to map #2 and from finish to bike.
Body is back to normal today, felt like i have 2 lungs again. Nav was fine but culd do with a magnifier in some of the detailed dunes.
Body is back to normal today, felt like i have 2 lungs again. Nav was fine but culd do with a magnifier in some of the detailed dunes.
Biking 22:02 [1] 6.43 km (3:26 / km) +43m 3:19 / km
Saturday Jan 14, 2017 #
4 PM
Biking 22:24 [1] 7.4 km (3:02 / km) +43m 2:57 / km
Managed to leave the hr monitor in wgtn for the wknd oops.
Bike through the forest to osgiliath to run one if the queens birthday courses.
Bike through the forest to osgiliath to run one if the queens birthday courses.
Orienteering 1:13:06 [2] 7.72 km (9:28 / km) +56m 9:08 / km
Unfortunately the only course i had a map for was w50...ah well. Felt shite again so took it easy. Navigation was fine at least.
Interestin from a geophysics side that with the increased felling, the water table has risen, so now the forest is noticably a lot wetter underfoot than before.
Interestin from a geophysics side that with the increased felling, the water table has risen, so now the forest is noticably a lot wetter underfoot than before.
Biking 24:11 [1] 7.1 km (3:24 / km) +33m 3:20 / km
Friday Jan 13, 2017 #
4 PM
Running 35:44 4.27 km (8:22 / km) +313m 6:07 / km
ahr:137 max:160
Plod up kaukau with dad. Felt like i had one lung today. Plenty ofpauses and a good wgtn day to admire the view from the top
5 PM
Strength and Conditioning 30:00 [3]
Thursday Jan 12, 2017 #
3 PM
Running 1:36:57 14.22 km (6:49 / km) +727m 5:26 / km
ahr:141 max:178
It's tough to find a reasonable 90min run in wgtn when there's a 130km/hr northerly blowing!
Took mum's advice and went for a loop up belmont from korokoro. Mostly sheltered (kinda). Was in struggletown from early on though, stomach and body having an off day. 3km easy trail to bakedbeans bend (would love to know the reason for that name). Then took the bridleway track up. Far out. Even if i was feeling good i dont think i could run some of those slopes! Finally popped out onto the top and into the gale. Really had to grapple the last few steps to touch the trig! Then back down the main track back to baledbeans bend. The track has changed a lo since my last run up it - is now a gravel motorway compared to the gnarly single track of before.
Surprised a wee bunny out onto the track and i swear it set a new land speed record as it shot off down the track with the northerly behind it!
Headed toward korokoro dam but thanks to bein on the go slow, i didnt need to do the planned loop to get over 90mins ;)
Shuffled back down the valley to the car, wind was behind me but didnt really help! Got it done though and saw some cute ducklings to boot. Lucky the cant fly yet, or they'd be blown into the middle of cook straight by now!
Took mum's advice and went for a loop up belmont from korokoro. Mostly sheltered (kinda). Was in struggletown from early on though, stomach and body having an off day. 3km easy trail to bakedbeans bend (would love to know the reason for that name). Then took the bridleway track up. Far out. Even if i was feeling good i dont think i could run some of those slopes! Finally popped out onto the top and into the gale. Really had to grapple the last few steps to touch the trig! Then back down the main track back to baledbeans bend. The track has changed a lo since my last run up it - is now a gravel motorway compared to the gnarly single track of before.
Surprised a wee bunny out onto the track and i swear it set a new land speed record as it shot off down the track with the northerly behind it!
Headed toward korokoro dam but thanks to bein on the go slow, i didnt need to do the planned loop to get over 90mins ;)
Shuffled back down the valley to the car, wind was behind me but didnt really help! Got it done though and saw some cute ducklings to boot. Lucky the cant fly yet, or they'd be blown into the middle of cook straight by now!
Wednesday Jan 11, 2017 #
11 AM
Running 23:58 3.42 km (7:00 / km) +120m 5:58 / km
ahr:147 max:170
WU and drills, then up through the cemetery to the bottom of hill reps. Realised as i ran up that I could have just done hill reps in the cemetery like I did 10 years ago. But would have been more boring being on a concrete road/path.
Hill reps prob. weren't the first choice for intervals this week, given I've already done more climb in one week than almost the last month combined. But with Mr Bruise on my right quad, it was a better alternative than running hard on the flat.
Hill reps prob. weren't the first choice for intervals this week, given I've already done more climb in one week than almost the last month combined. But with Mr Bruise on my right quad, it was a better alternative than running hard on the flat.
C • NZ 2
12 PM
Running 1:01:33 8.59 km (7:10 / km) +478m 5:36 / km
ahr:153 max:175
5 x 4 min hill reps out the back of wilton bush. The first one I misjudged and it was no where near enough climb, and too short to boot - had to double back on myself to get 4mins. So went to my preferred option for #2-5, which was tougher by far. First 1.5mins was steady uphill/undulating, then the last 2.5 are solid grind up to the spur. Glutes were killing me on the last 2.
Then jogged back through to the picnic clearing and did #6 on the climb to the flax clearing (I have a monkey on my back about the Strava segment there...it should be mine ;) It's a bit of a killer climb to the clearing, with the hill never letting up, but I managed 2.45, beating the segment record by 15s...except it turns out GPS coverage is dodgy as in the valley, and Strava refuses to match my GPS to the segment...which means more hill reps to come in the future :)
Then jogged back through to the picnic clearing and did #6 on the climb to the flax clearing (I have a monkey on my back about the Strava segment there...it should be mine ;) It's a bit of a killer climb to the clearing, with the hill never letting up, but I managed 2.45, beating the segment record by 15s...except it turns out GPS coverage is dodgy as in the valley, and Strava refuses to match my GPS to the segment...which means more hill reps to come in the future :)
5 PM
Running 45:09 5.91 km (7:38 / km) +363m 5:51 / km
ahr:140 max:166
jog around wilton bush with the olds. Although, a certain W60 is tough to keep up with on the downhills sometimes still!
Tuesday Jan 10, 2017 #
6 AM
Running 1:01:39 9.23 km (6:41 / km) +399m 5:29 / km
ahr:149 max:170
O-gang run from Magnus' with Magnus on the bike and me, Greg and Feliciano on foot. Felt rubbish the first 15mins or so (the whole climb up Otari), then picked up a bit. Left Magnus at the top of Wilton's Bush, as it is now closed to bikers again (surprised they ever opened it to them tbh). Greg was certainly not letting off the pace through the last stretch - it wasn't exactly chatting pace! Both the boys were stretching ahead on the uphills. Not really surprising given the last week and my reintroduction to wellington hills.
Bruise from coming off the bike yesterday was an absolute pain on the downhills. Will take some days to wear off I think.
Bruise from coming off the bike yesterday was an absolute pain on the downhills. Will take some days to wear off I think.
Monday Jan 9, 2017 #
4 PM
Strength and Conditioning 22:00 [3]
Om nom nom.
5 PM
Running 28:40 5.34 km (5:22 / km) +150m 4:42 / km
ahr:156 max:171
Streets to Magnus and Lisa's. Took the silversky track up the hill, sweet as track and thought I should claim the strava segment...except I didn't. Someone was 7s faster than me...but looking at the gps, they've cut the last two switchbacks, which must have saved them close to 20s!
ooooh, game is on now!!
ooooh, game is on now!!
6 PM
Mtn Biking 1:26:15 10.98 km (7:51 / km) +430m 6:34 / km
ahr:130 max:157
Makara peak with Tessa Greg and Magnus (with Mattias riding on the front of Magnus' bike - crazy kid).
Borrowed Lisa's bike, affectionately known as Moo, as it is a real cow of a bike. Funny cos last year it was perfectly fine, but a year's wear and tear, and a changed stem (so that mattias can fit on the front), and it was a complete nightmare to ride! That, and Magnus had set the clips set to jail-bird never-escape tightness... Plus I'm just an out of practice mtn bike noob.
So not the best day. Until Tessa and I swapped bikes halfway. Wowza. Her bike is amazing, second half of the ride was beautiful!! (for me, the switch must have been horrible for her!)
Borrowed Lisa's bike, affectionately known as Moo, as it is a real cow of a bike. Funny cos last year it was perfectly fine, but a year's wear and tear, and a changed stem (so that mattias can fit on the front), and it was a complete nightmare to ride! That, and Magnus had set the clips set to jail-bird never-escape tightness... Plus I'm just an out of practice mtn bike noob.
So not the best day. Until Tessa and I swapped bikes halfway. Wowza. Her bike is amazing, second half of the ride was beautiful!! (for me, the switch must have been horrible for her!)
Sunday Jan 8, 2017 #
3 PM
Running 1:03:14 10.66 km (5:56 / km) +50m 5:48 / km
ahr:145 max:170
Shaking the legs out on the Palmy esplenade. then over to ANZAC park for drills on top of the hill. Ran once hard around the loop track after drills (but the wrong way to get the strava segment...oops).
Saturday Jan 7, 2017 #
1 PM
Running 23:22 2.44 km (9:34 / km) +89m 8:06 / km
ahr:137 max:155
mangahao dams - burn hut - college creek loop in the Tararua's with Mum. I would run 25-30mins each time, to a known land mark, then double back to find mum. Times don't include the doubling back, apart from in Part 3.
Part 2: From the Bush line along the tops to Burn hut. A classic reminder why the Tararuas are more for hiking than running. A muddy single track (atleast there was a track though), completely covered to above knee height with thick tussock. Very tough going, and hard to run as you can't see what's happening below knee height! Lots of stumps and mud to fall over/into. And yet, very beautiful :)
Part 2: From the Bush line along the tops to Burn hut. A classic reminder why the Tararuas are more for hiking than running. A muddy single track (atleast there was a track though), completely covered to above knee height with thick tussock. Very tough going, and hard to run as you can't see what's happening below knee height! Lots of stumps and mud to fall over/into. And yet, very beautiful :)
Running 1:13:35 5.72 km (12:52 / km) +222m 10:47 / km
ahr:135 max:159
Part 3: Burn hut - high point (then back to find mum). Down to college creek, then rock hop and wade down to the river junction.
Found a skeleton stuck in the mud. I think it was a deer that had been abandoned by hunters, rather than something truly killed by the mud. But a good reminder/joke about the dangers of Tararua mud ;)
Good day for a rock up down the stream, not too cold, not too much water. Managed to avoid getting stuck on top of cliffs when I opted for the terrace routes too. Just.
Found a skeleton stuck in the mud. I think it was a deer that had been abandoned by hunters, rather than something truly killed by the mud. But a good reminder/joke about the dangers of Tararua mud ;)
Good day for a rock up down the stream, not too cold, not too much water. Managed to avoid getting stuck on top of cliffs when I opted for the terrace routes too. Just.
Running 41:20 5.54 km (7:27 / km) +99m 6:51 / km
ahr:141 max:156
Part 4: From the river junction out to dam #1 (worst mud yet, just after cleaning my shoes in the river too!). Then a long drag down the gravel road back to Dam #2 and the car. Then drove back to pick up Mum.
Running 45:00 [3] 5.0 km (9:00 / km) +500m 6:00 / km
Part 1: No GPS as battery was low, and probably would have been bad in the valley anyway. From Dam #2 along the valley/river to the new bridge (15mins) then a classic Tararua climb/scramble up the spur to the bushline.
Friday Jan 6, 2017 #
11 AM
Strength and Conditioning 20:00 [3]
First proper session. But actually, the back of an a380 has just enough space to do some strength. If noone is waiting for the toilet... Balance exercises can be challenging in turbulance
5 PM
Running 11:45 1.88 km (6:16 / km)
ahr:127 max:151
Orienteering 35:38 3.82 km (9:20 / km) +23m 9:04 / km
ahr:158 max:168
middle distance course from QB on Waikawa. In hindsight, it could have been a good test to run the world cup course - given i was 2 days off the plane, it would have been the same conditions the Swedes were in 4 years ago ;)
Anyhow, went well through to #12, although with all the wind, the dunes probably need remapping prior to every event here. Still good enough though. 12-13 was a nightmare - head high grass and lupin made it very hard going, and then i got to the top of a dune just to find myself boxed in by gorse! Then a thigh high marsh...yeah not quite the same as back in May when the grass was down and the tracks actually existed ;)
So training stopped at #12. Managed 13-14, but 15 to the finish has now been felled and left as a mess :(
Anyhow, went well through to #12, although with all the wind, the dunes probably need remapping prior to every event here. Still good enough though. 12-13 was a nightmare - head high grass and lupin made it very hard going, and then i got to the top of a dune just to find myself boxed in by gorse! Then a thigh high marsh...yeah not quite the same as back in May when the grass was down and the tracks actually existed ;)
So training stopped at #12. Managed 13-14, but 15 to the finish has now been felled and left as a mess :(
Running 4:12 0.69 km (6:07 / km)
ahr:147 max:152
Thursday Jan 5, 2017 #
11 AM
Running 1:46:09 12.82 km (8:17 / km) +635m 6:38 / km
ahr:141 max:166
OUt to Catchpool with Tessa and the Granny-goat. Did the Butcher's track - cattle ridge - 5mile track loop. Butcher's track is as painful as I remember, stupidly steep and good stuff. Stretched out alone on the climb, but then looped and ran the rest at a rolig pace with Tessa, looping a couple of times for Mum to catch up.
Was harshly reminded about NZ grass and my hayfever. Spent an hour after the run in an intense mental battle with myself not to scratch the rashes and make anything worse. Off to stock up on antihistamines.
Was harshly reminded about NZ grass and my hayfever. Spent an hour after the run in an intense mental battle with myself not to scratch the rashes and make anything worse. Off to stock up on antihistamines.
Wednesday Jan 4, 2017 #
4 PM
Running 24:41 [3] 2.53 km (9:47 / km) +167m 7:21 / km
Jogged around the tracks from home with M+G. Never get an accurate distance thanks to the steep gullies and tree cover. Legs felt happy to be out.
Tuesday Jan 3, 2017 #
Note
Travel days don't count as rest days...
Currently in transit in dubai, seem to be alive, but don't feel it.
22 more hrs til nz home :) i hear summer has ditched wellington now though...still, will be 15-20 deg warmer than norwegian home. And 10-20 cooler than aussie home.
Currently in transit in dubai, seem to be alive, but don't feel it.
22 more hrs til nz home :) i hear summer has ditched wellington now though...still, will be 15-20 deg warmer than norwegian home. And 10-20 cooler than aussie home.
Sunday Jan 1, 2017 #
3 PM
Running 1:11:13 12.31 km (5:47 / km) +48m 5:40 / km
ahr:147 max:163
Actually got a map of the southern forest from the local club so went and ran an old training. Very very vague forest, haven't run in anything like it for a long time! Nice though - took a while to get used to the map, it was very hard to read up from down on it - which didn't help with the vagueness of the area! Was good with no tracks on the map.
Running 5:00 [3] 1.0 km (5:00 / km)
Bonus km that I didn't start the watch for...