Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie

In the 31 days ending May 31, 2022:

activity	#	time	miles		km		+m
Football	16	13:19:00	47.32		76.15		221
Running - trails	10	6:54:39	43.07	(9:38)	69.32	(5:59)	863
Orienteering	11	6:20:18	39.69	(9:35)	63.87	(5:57)	516
Missioning	1	4:07:34	13.99	(17:42)	22.52	(11:00)	1066
Running	7	4:00:29	26.08	(9:13)	41.97	(5:44)	477
Running - intervals	2	1:26:20	9.79	(8:49)	15.76	(5:29)	165
Total	43	36:08:20	179.94		289.58		3308

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Tuesday May 31, 2022 #

5 PM

Running - trails 45:14 [3] 8.48 km (5:20 / km) +101m 5:02 / km
ahr:153 max:170 shoes: NB 2022

Pre training run...headlamp died mid Pukekura park, so had to follow the lit trail the long way back to the car.

6 PM

Football 43:23 [1] 3.51 km (12:21 / km) +19m 12:01 / km
ahr:125 max:149

Tuesday training. Can feel the frustration building in the squad after 3.5 weeks with no match.

Monday May 30, 2022 #

5 PM

Orienteering 1:04:14 [3] 7.8 km (8:14 / km) +46m 8:00 / km
ahr:125 max:162 shoes: VJ IROCK 2021

TOPEC night o. Great fun in the native bush in the dark! Hopefully those running the courses thought so too!
Mixture of checking control positions (moved 2 or 3), tailing the football girls on their 2nd orienteering course ever (1st was a night sprint in the cemetery, 2nd a night bush event haha, they're really learning the easy way!).
Had a run around the longest/hardest course, which i hadn't prior test run (beat Karl, fortunately). And then collected controls.

All in the space of 1.5hrs :)

C • logical progression for newbies 1

Sunday May 29, 2022 #

10 AM

Football 28:00 [3] 2.96 km (9:27 / km) +7m 9:20 / km
ahr:147 max:172

First half of prems vs Peringa. Cruisey.

Next week will actually have a game with our Fed team. Finally! Honestly the draw has really screwed us over the last 2 months. And of course there are no byes during the month that i'm gone...

11 AM

Football 36:12 [3] 3.66 km (9:54 / km) +15m 9:42 / km
ahr:150 max:170

2nd half.

1 PM

Football 1:07:20 [2] 7.43 km (9:04 / km) +27m 8:54 / km
ahr:125 max:152

Feds training match and drills.

Pretty sure the HR difference between this and the match is simply having the watch on my wrist vs under my sports bra.

Saturday May 28, 2022 #

9 AM

Orienteering 22:48 [2] 4.57 km (5:00 / km) +20m 4:53 / km
ahr:137 max:156 shoes: NB 2022

Sprint Intervals on Devon schools. Even had flags. Very professional.

10 AM

Orienteering 16:30 [3] 3.28 km (5:02 / km) +16m 4:55 / km
ahr:122 max:150 shoes: NB 2022

Sprintervals part2 up at spotswood. Saved the hard running courses for last!

4 PM

Orienteering 17:55 [2] 2.33 km (7:41 / km) +16m 7:25 / km
ahr:122 max:151 shoes: VJ XTRM 2021

Testing out Monday's TOPEC course. Gonna be good fun in the dark!

Friday May 27, 2022 #

12 PM

Running - trails 55:34 [3] 10.11 km (5:30 / km) +82m 5:17 / km
ahr:157 max:172 shoes: NB 2022

Lunchtime threshold on the Stratford river trails. Nippy out today! Clear nights and snow on the maunga have led to a notable temp drop this week.

Thursday May 26, 2022 #

Note

Physio this morning. Not much to report. Guess those antiinflamms are doing more than their job. Plantar fasciitis has been steady but OK with exercises and stretches.

5 PM

Running - trails 38:00 [3] 7.25 km (5:14 / km) +90m 4:56 / km
shoes: NB 2022

Te Henui and Pukekura prior to training.

6 PM

Football 58:20 [3] 5.17 km (11:18 / km) +20m 11:05 / km
ahr:121 max:154

Thurs football. Good intensity tonight.

Wednesday May 25, 2022 #

5 PM

Running 1:04:26 [3] 10.2 km (6:19 / km) +171m 5:50 / km
ahr:144 max:164 shoes: NB 2022

Puke ints with the crew. Stair reps this week. Was given the opportunity to choose the session. Then got given shit for what I chose. Classic. Happy to stick to my guns and choose stairs though. feeling better by the day but think there's a chance I'd have been knocked back by doing a full blown interval session.

omg. am i being moderately reasonable? this feels strange.

C • Puke ints 2

Tuesday May 24, 2022 #

Note

Got in with the GP yesterday to check what's up with the body. Heart signs all look good, which is reassuring. Best guess is some kind of lurgy but hopefully we've caught it early unlike last year. Got some strong anti-inflammatories, which worked a charm last night. No middle of the night pain, and a full night's sleep :)

5 PM

Running - trails 27:20 [3] 5.16 km (5:18 / km) +75m 4:56 / km
ahr:149 max:169 shoes: NB 2022

Pre football loop of Te Henui. Have found the perfect spot to photograph the maunga surrounded by autumn colours. Just need to get there on a clear day and in daylight...before the leaves fall. hmmm...

Football 45:00 [2] 4.0 km (11:15 / km)

Sprints tonight. woo.

Monday May 23, 2022 #

5 PM

Orienteering 41:12 [3] 6.62 km (6:14 / km) +102m 5:47 / km
ahr:145 max:166 shoes: VJ XTRM 2021

Night sprint relay at Te Henui. 3km warmup up the river, then 2.5k sprint, and a jog to find some of the football girls at the end. Good fun racing the boys on first leg. As per par, I lost time on the one leg cutting through the bush and Karl beat me as a result. Honestly, any course that touches a bit of forest and he wins!

Sunday May 22, 2022 #

10 AM

Football 1:16:20 [3] 8.38 km (9:07 / km) +28m 8:58 / km
ahr:161 max:183

Our Fed game got flooded out so filled in for prems again. Quite like playing down a league - the body isn't nearly so battered come monday!
Happy to come off after 75mins. Comfortably up by then and body didn't need a full 90.

Saturday May 21, 2022 #

9 AM

Orienteering 46:05 [3] 8.74 km (5:16 / km) +92m 5:00 / km
ahr:146 max:171 shoes: NB 2022

Sprint intervals with the crew around NPBHS, WITT and NPGHS. Feeling OK but definitely a bit of lurgy lingering.

Friday May 20, 2022 #

5 PM

Running 19:25 [2] 3.19 km (6:05 / km) +17m 5:55 / km
ahr:138 max:151 shoes: VJ XTRM 2021

Fresh air down on the waterfront in the rain.

Thursday May 19, 2022 #

Note
(sick) (rest day)

Wednesday May 18, 2022 #

Note
(sick)

2nd pair of new shoes arrived today. So of course my body decided that was too much excitement for a week, and packed it in.
Came home early from.work with similar back/shoulder pain to July last year. Eek

Tuesday May 17, 2022 #

5 PM

Running 33:53 [3] 6.72 km (5:03 / km) +66m 4:49 / km
ahr:157 max:171 shoes: NB 2022

Absolute trash weather. First day of a week of terrible weather. Got myself out the door though, because new shoes >(

Monday May 16, 2022 #

6 PM

Orienteering 50:17 [2] 7.68 km (6:33 / km) +91m 6:11 / km
ahr:139 max:178 shoes: VJ XTRM 2021

Pukekura Night Sprint. Lost time early after running in to a lady at #1 and then stopping to make sure she was OK...oops. Bad couple of routes after that and had Oli chasing me down. Good to and fro with him throughout the course. Felt pretty fast and strong >(

Sunday May 15, 2022 #

10 AM

Football 45:00 [3] 4.22 km (10:40 / km) +11m 10:32 / km
ahr:145 max:167

Prems vs Inglewood. Filling in for prems. Pretty cruise match. Got subbed at half time when the game was won

11 AM

Football 7:47 [2] 1.06 km (7:21 / km) +3m 7:14 / km
ahr:141 max:161

Snuck in 10min at left wing at the end

4 PM

Running - trails 45:21 [3] 7.61 km (5:57 / km) +105m 5:34 / km
ahr:147 max:167 shoes: VJ XTRM 2021

Tempo 20 in pukekura. Very enjoyable :)

Saturday May 14, 2022 #

9 AM

Missioning 4:07:34 [2] 22.52 km (11:00 / km) +1066m 8:53 / km
ahr:130 max:166 shoes: VJ IROCK 2021

Bit of NZSS rogaine champs sussing

Thursday May 12, 2022 #

2 PM

Running - trails 40:07 [3] 7.02 km (5:43 / km) +112m 5:18 / km
ahr:149 max:165 shoes: NB 2021

Too nice a day to wait til dusk for a run! Loop of barretts domain. Legs still heavy

6 PM

Football 56:32 [2] 4.64 km (12:11 / km) +10m 12:03 / km
ahr:119 max:144

Thurs kicks. Python upload.

Wednesday May 11, 2022 #

5 PM

Running - intervals 18:20 [4] 5.2 km (3:32 / km)
shoes: NB 2021

3x6 intervals with the crew at Pukekura. Watch died 20s into the WU, oops. Had Ollie to pace me tonight, which was great - but annoying that he can keep chatting while I'm gassing it to keep up with him! He was a bit off with the 3mins too...pretty sure we did some 3.15 intervals in there!

Good session. Felt a lot better than I thought I would. First proper cold evening though; tights, long sleeves and head band!

Running 50:00 [3] 8.0 km (6:15 / km)
shoes: NB 2021

WU, jogs and WD

7 PM

Football 24:00 [2]

Futsal team short on players. Roped in an extra from the women's team to make up 5. Legs stuffed as after ints and so slow off the mark with any movement. Unsurprisingly got well beaten by a side that had 5 subs. Rude.

Tuesday May 10, 2022 #

5 PM

Running - trails 38:26 [2] 6.84 km (5:37 / km) +91m 5:16 / km
ahr:139 max:159 shoes: NB 2021

Easy loop of Te Henui. Colours are amazing atm (until it gets dark)

6 PM

Football 45:55 [1] 4.37 km (10:30 / km) +14m 10:20 / km
ahr:120 max:140

⚽️ drills. Legs still slow to turn over.

Sunday May 8, 2022 #

9 AM

Orienteering 38:30 [4] 7.13 km (5:24 / km) +64m 5:10 / km
ahr:140 max:162 shoes: NB 2021

Really fun 2x2 sprint relay around NPGHS. I teamed up with Thomas and got put on 1st and 3rd leg against the speedy boys. Instructions from Koach Karl were to try stay with the front boys at all costs...so was well stoked to find I had the same forkings as Tommy first up haha. Managed to keep him in sight through the first butterflies, but lost him on the long leg over to the second butterfly. Was joined by Ronan there though, and could keep up as he had to turn the controls on ;) Actually got ahead of him when he made an admin error, so finished 1st leg in 2nd place behind Tommy.

Thomas kept our position (although the lead swapped) to send me out alongside Amber on 3rd leg, chasing down 30s or so on Oli. Amber stuck with me through the first half of the course, and gave me a wakeup when she tried to stride past me on the longer leg! We caught Oli at the end of the first loop, and him and I had a to and fro through the rest of the course. Runners legs at the end let him get a 5s or so gap on me, but pretty happy with that.
Thomas was passed by Aryton on last leg, but got a gap on Robbie to bring us into 2nd place, and most importantly, 1st Taranaki team so we took home the Koach Karl trophy (Thomas' first win at last)

12 PM

Football 1:33:53 [3] 10.43 km (9:00 / km) +28m 8:53 / km
ahr:155 max:175

vs Massey

Straight up the road from the relay to football. Legs unsurprisingly stuffed in a messy first half, but second half felt better. Very sore and tired come full time! 3-1 win, another well fought match from the girls.

Saturday May 7, 2022 #

10 AM

Orienteering 30:46 [3] 5.86 km (5:15 / km) +45m 5:03 / km
ahr:151 max:185 shoes: VJ XTRM 2021

Devon Sprint. Always a good challenge on this map. Felt pretty crap physically, but managed to push on. One mistake running to a wrong building, otherwise cleanly through.

1 PM

Orienteering 38:31 [3] 7.56 km (5:06 / km) +24m 5:01 / km
ahr:148 max:179 shoes: NB 2021

Spotswood sprint. So much running! A tricky start in the primary school then over to the high school for 3 laps of that. Course setting lacked a bit of variety in leg length i think, but all in all a valuable hit out.

Friday May 6, 2022 #

5 PM

Running - trails 38:20 [2] 6.5 km (5:54 / km) +132m 5:21 / km
ahr:143 max:159 shoes: NB 2021

Easy lap of Pukekura after work. Just about got around before it got too dingy.

Thursday May 5, 2022 #

5 PM

Running - trails 32:11 [3] 6.06 km (5:19 / km) +65m 5:02 / km
ahr:152 max:165 shoes: NB 2021

Pretraining fluff ks, looping Te Henui.

6 PM

Football 54:06 [1] 4.28 km (12:38 / km) +10m 12:29 / km
ahr:113 max:150

Thurs ⚽️.

Running - trails 54:06 [1] 4.28 km (12:38 / km) +10m 12:29 / km
ahr:113 max:150

Thurs ⚽️. Python upload.

Wednesday May 4, 2022 #

5 PM

Running - intervals 1:08:00 [3] 10.56 km (6:26 / km) +165m 5:58 / km
ahr:148 max:173 shoes: NB 2021

Intervals at the park with an ever growing group. Step reps tonight, with Oli and Scott hot on my heels on every rep. Started off with an 800m effort and finished off with a 400m (too dark for the 800m loop, too pooped to do the 400 loop twice!)

Tuesday May 3, 2022 #

5 PM

Running 32:13 [3] 6.12 km (5:16 / km) +99m 4:52 / km
ahr:153 max:168 shoes: NB 2021

pre football loop of te henui and pukekura. Getting darker though, so had to skip out and loop the road at the end. Beaut autumn colours down in Te Henui though :)

6 PM

Football 25:26 [1] 2.21 km (11:31 / km) +8m 11:19 / km
ahr:122 max:147

Skills and technique and not so much game play at training tonight.

Monday May 2, 2022 #

5 PM

Running 29:30 [2] 5.7 km (5:11 / km) +113m 4:43 / km
ahr:140 max:162 shoes: NB 2021

Jog over to FDMC, dropped my bag and did a loop down to Barrett's domain. Where the riding for disabled horses seemed to be grazing on all the tracks? So plenty of fence jumping and horse negotiating to be done to complete my loop.

Orienteering 13:30 [4] 2.3 km (5:52 / km)
shoes: NB 2021

Night sprint around FDMC, run as a relay with Me, Coady and Karl vs Robbie, Tom and Oli. Great fun. Nick had set the courses full of traps which was extra hard with night sprinting, when you read the map less and rely more on short glances and memory. (is that as it's meant to be, or do i need to revise my technique?)
As the first person through the dodgy scrap of forest at the far end of the map, i think I was the only one who didn't get shouted at by the neighbours haha. The cost of that is that I had to find the SI box where it had fallen off the control and into the bog though.
Put a minute or so gap on Robbie on first leg, Coady and Tom came in in a dead heat, but King Karl left Oli in his dust on last leg for the trophy win

7 PM

Running 11:02 [2] 2.04 km (5:25 / km) +11m 5:16 / km
ahr:130 max:149 shoes: NB 2021

Home time. Python upload.

Sunday May 1, 2022 #

12 PM

Football 1:31:46 [3] 9.82 km (9:20 / km) +21m 9:14 / km
ahr:159 max:176

Vs Palmy Marist.
First match of the season for me, after missing our first while at NZ Champs. All the girls who caught covid on the roadtrip were back, but we were down on our regular keeper and a defender. I believe I'm now one of two in the squad of 20 who haven't had the 'rona, which I guess makes future roadtrips with the team safer at least!

Playing at home against Marist, who we had two losses and two draws with last year. But new teams, new year. We started positively and were playing a good passing game for the most, but putting ourselves under needless pressure. One goal line scramble, one penalty (oops...sorry not sorry), and one bad team mistake meant we were 3-1 down at half time. But one good team talk later and we came out firing to win 5-3. Love a comeback win :)

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