Training Log Archive: LizzieIn the 7 days ending Mar 24, 2012:
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Saturday Mar 24, 2012 #
12 PM
Orienteering 14:07 [3] 2.2 km (6:25 / km)
shoes: VJ Bold 2011
Out in the wops somewhere.
Josh's contour only exercise. Started off last as I was late, but finished first (or maybe second), to Josh's surprise. Was doing well on my height estimation, got confused on the 2nd to last control when I misread the reentrants and simply couldn't see the tape. Was at exactly the right height though :)
Josh's contour only exercise. Started off last as I was late, but finished first (or maybe second), to Josh's surprise. Was doing well on my height estimation, got confused on the 2nd to last control when I misread the reentrants and simply couldn't see the tape. Was at exactly the right height though :)
Orienteering 18:17 [3] 2.8 km (6:32 / km)
shoes: VJ Bold 2011
Second contour only exercise. Felt a bit bad that I didn't do any coaching/helping on the first one so talked to a couple of juniors before we set out on this exercise. About the usual 50% hit rate, one listened, the other I don't think was too interested.
Anyway, pleased with my height estimation again. Just the one mistake, maybe 30s. A good map to do contour only stuff on.
Anyway, pleased with my height estimation again. Just the one mistake, maybe 30s. A good map to do contour only stuff on.
2 PM
Orienteering 42:30 [4] 7.12 mi (5:58 / mi)
shoes: VJ Bold 2011
O-ints set by gin. 'racing' (for the first control of each atleast!) against Josh and Olle. Managed to go over on my right ankle on the first int, was sore for the rest but just bruised now, no lasting damage which is nice :)
2.7 km (15:24)
1.9km (11:10)
1.9km (11:23)
(+ 4:33 warm up for those who are going to add those together and tell me that my total time is wrong!)
glad the long int was first as I'd have been shattered doing it at the end! My compass work was a fair way off which was concerning. Seemed a lot hard with all the detail on the map rather than just the contours!
2.7 km (15:24)
1.9km (11:10)
1.9km (11:23)
(+ 4:33 warm up for those who are going to add those together and tell me that my total time is wrong!)
glad the long int was first as I'd have been shattered doing it at the end! My compass work was a fair way off which was concerning. Seemed a lot hard with all the detail on the map rather than just the contours!
Orienteering 33:55 [2] 4.5 km (7:32 / km)
shoes: VJ Bold 2011
Hobbled back out to collect tapes from the first interval. Navigation had gone to pot, made 2 pretty large mistakes! Was too busy enjoying the beautiful evening and forest, mind wandering elsewhere :)
Man those little orange tapes are hard to spot when you're not concentrating!
Man those little orange tapes are hard to spot when you're not concentrating!
9 PM
Strength and Conditioning 20:00 [1]
Friday Mar 23, 2012 #
biking (commute) 50:00 [2]
uni, lab, uni, town, home (via lyneham cos Frauke's lights aren't very good and she was scared to bike home in the dark lol)
8 AM
Strength and Conditioning 26:30 [1]
ugh so so glad it's Friday! rest day and I get to sleep in (hopefully) tomorrow. Very hard to get out of bed this morning.
Thursday Mar 22, 2012 #
biking (commute) 45:00 [2]
in/out of uni + up/down from lab. Got a new backpack today, which is super exciting! Now I don't have to cram uni+running+soccer stuff in to my tiny pack each day! So much space!
8 AM
Strength and Conditioning 25:00 [1]
full set and some sit ups on the swiss ball. itb roll out last night too.
4 PM
Running 14:00 [5]
shoes: Asics Trabuco 2011
Monas around little blackie and back of blackie. 2x2min, 2x90s, 4x1min, 4x30 and 4x15. except I think the 2nd 90s became a 2min one when I cut the previous rest 30s short by mistake...
Loving the weather at the moment, perfect for running!
Loving the weather at the moment, perfect for running!
Running 35:00 [3]
shoes: Asics Trabuco 2011
WU/WD and cruises between ints.
def. sure I had that extra long int in the middle as I was 40s cruise pace short of my starting point at the end. The return is a fair bit more uphill than the way out, but not that much i don't think.
def. sure I had that extra long int in the middle as I was 40s cruise pace short of my starting point at the end. The return is a fair bit more uphill than the way out, but not that much i don't think.
7 PM
Football 1:15:00 [2]
Was really tired at the beginning of training...not sure why? ;) Left ints a bit close to training, but nothing i could really do about it as I was working on the oven at the lab all arvo.
So glad these trainings are pretty relaxed, not sure my body could cope with much else! Having said that, more accuracy training tonight, so more situps/star jumps/press ups/ burpies as punishment.
Mixed in with the SL2 team for a game at the end as we only had 8 at training. Good fun, hopefully they don't see us as being snobby premier league girls now :) Plus I scored the winning goal! (cos it was last goal wins and I was super keen to get home for dinner and bed!)
So glad these trainings are pretty relaxed, not sure my body could cope with much else! Having said that, more accuracy training tonight, so more situps/star jumps/press ups/ burpies as punishment.
Mixed in with the SL2 team for a game at the end as we only had 8 at training. Good fun, hopefully they don't see us as being snobby premier league girls now :) Plus I scored the winning goal! (cos it was last goal wins and I was super keen to get home for dinner and bed!)
Wednesday Mar 21, 2012 #
Note
Not sure if my R Knee is feeling a bit dodge, or if it's just due to the bruise right on the upper knee cap. Think it's just the bruise but will keep an eye on it.
Legs are looking pretty impressive, they're almost more blue than skin colour.
Legs are looking pretty impressive, they're almost more blue than skin colour.
biking (commute) 35:00 [3]
thought i'd actually time the ride to work this morning. But then caught up with Roberto, my office mate, halfway so just cruised in with him from there.
8 AM
Strength and Conditioning 21:00 [1]
Abs strangely OK given the number of sit ups etc I did last night.
6 PM
Running 1:23:00 [3] 13.5 km (6:09 / km) +480m 5:13 / km
shoes: Asics Trabuco 2012
Made the double mistake of leaving my hill run a bit late, and then getting a bit carried away with it once I did get out.
Result being that I caught the end of a rather nice sunset on top of Majura...and then had a very dark run home! Infact, started heading over majura towards the pines but quickly realised it would be far too dark on the single tracks, so turned around for a second go at the summit. Really enjoyed running down the ridge, but was a real test on the eyesight, will have to remember a headlamp next time!
Also did my usual, losing the single track on the way up, so just missioned it through the bush to the top of Majura...lucky it was still kind of light at that point (though you can't really go wrong so long as you're heading up hill I guess)
worst part was having to stay under the lights on the way home through hacket and dickson. Discovered there's no street lights by downer oval, so every car that comes past flicks on their high beams and blinds you :(
Result being that I caught the end of a rather nice sunset on top of Majura...and then had a very dark run home! Infact, started heading over majura towards the pines but quickly realised it would be far too dark on the single tracks, so turned around for a second go at the summit. Really enjoyed running down the ridge, but was a real test on the eyesight, will have to remember a headlamp next time!
Also did my usual, losing the single track on the way up, so just missioned it through the bush to the top of Majura...lucky it was still kind of light at that point (though you can't really go wrong so long as you're heading up hill I guess)
worst part was having to stay under the lights on the way home through hacket and dickson. Discovered there's no street lights by downer oval, so every car that comes past flicks on their high beams and blinds you :(
Tuesday Mar 20, 2012 #
biking (commute) 32:00 [2]
8 AM
Strength and Conditioning 15:00 [1]
getting back in the routine after a weekend off
9 AM
Note
Had a Drs appt booked for 9.10 this morning. Clinic opened at 9am, around 9.30 I finally got to see the Dr...
I'm not even annoyed, I mean that's just impressive, 20mins behind schedule 10mins after opening!
I'm not even annoyed, I mean that's just impressive, 20mins behind schedule 10mins after opening!
C • haha 1
1 PM
Running intervals (hill sprints) 59:00 [3]
shoes: Asics Trabuco 2011
From uni, through the gardens to saddle between Blackie and little Blackie. Then 10 hill sprints up my usual hill. Felt so slow to start with but sure that's just Sunday's game talking still.
Left my watch at home so no idea what sort of rep time I was on, just jogged back down after each sprint and took 7 deep breathes before going again. And counted steps to see what kind of time I was doing: 40.5 double steps = about 27s (maybe)
Then warmed down via top of Little Blackie, as felt I'd neglected it for a while. (you can't neglect hills for too long, or they feel abandoned and throw extra pain at you on return). Must be Majura's turn tomorrow, haven't been up there in a couple of weeks.
Left my watch at home so no idea what sort of rep time I was on, just jogged back down after each sprint and took 7 deep breathes before going again. And counted steps to see what kind of time I was doing: 40.5 double steps = about 27s (maybe)
Then warmed down via top of Little Blackie, as felt I'd neglected it for a while. (you can't neglect hills for too long, or they feel abandoned and throw extra pain at you on return). Must be Majura's turn tomorrow, haven't been up there in a couple of weeks.
6 PM
Football 1:30:00 [1]
focusing on accuracy today...so had to do a lot of sit ups and press ups as punishment for not being accurate enough haha.
Otherwise a pretty relaxed training. Copped some more word-jumble/orienteering jokes from Tori and Sarah. Think I've run out of comebacks to them they've used the joke so many times now...
Stayed on after to kick a ball round with George and Sarah, which meant I didn't have dinner til 9.30, again. Oops. (and bun was in bed by the time I got home...again).
Otherwise a pretty relaxed training. Copped some more word-jumble/orienteering jokes from Tori and Sarah. Think I've run out of comebacks to them they've used the joke so many times now...
Stayed on after to kick a ball round with George and Sarah, which meant I didn't have dinner til 9.30, again. Oops. (and bun was in bed by the time I got home...again).
Monday Mar 19, 2012 #
Note
Terrible sleep last night. Every time I rolled over I landed on a bruise and woke up...
biking (commute) 35:00 [2]
to/from uni. sore
Strength and Conditioning 28:00 [2]
rolled out ITBs a bit which I haven't done in a couple of weeks. Could tell too. So will have to roll out a bit each day, hopefully will ease out! Bruises didn't help :s
and justified not going for an easy jog with the fact I'd do strength and physio exercises. But then talked to sah and bun for ages, so didn't do as much as I planned before crashing in bed
and justified not going for an easy jog with the fact I'd do strength and physio exercises. But then talked to sah and bun for ages, so didn't do as much as I planned before crashing in bed
Sunday Mar 18, 2012 #
biking (commute) 20:00 [1]
slowest roll home ever. Over O'Connor ridge.
1 PM
Mtn Biking 1:10:00 [3]
Took Joris for a roll around Bruce ridge. Beaut day for it, plenty of bikers out. Clipped a tree with my handlebar resulting in a handlebar meet thigh incident. (bruise one for the afternoon)
3 PM
Football warm up/down 40:00 [2]
Straight to soccer at AIS from Bruce Ridge. Extra long warmup (not all timed) as a girl in the game before us took a knock to the back so we had to wait while she was stabilised and stretchered and ambulanced off. Just a muscular thing though apparently, which is good to know! 3rd time this season I've seen someone ambulanced off from soccer...
Football (game) 1:30:00 [4]
3-0 loss to Belconnen Utd, last years premier league winners. Played and defended well and could have actually been 2-0 up at half time if some of our players hadn't muffed shots.
But then let 3 in in 15mins as we readjusted to subs coming on. Not so good.
Played my butt off and took a fair amount of punishment - the Belco girls know all the tricks in the book for how to push you around and not get called on it! And then when i started pushing back I got fouls called against me!
Very tired and very sore when i got home - apologies to Bun (and others in house) for being in a shitty tired mood and prob. ordering them about! If Hungry anger = Hangry what does Tired anger = ?
And Joris got some hilarious photos of me being taken out by other players. Plus a couple where I'm actually on my feet.
But then let 3 in in 15mins as we readjusted to subs coming on. Not so good.
Played my butt off and took a fair amount of punishment - the Belco girls know all the tricks in the book for how to push you around and not get called on it! And then when i started pushing back I got fouls called against me!
Very tired and very sore when i got home - apologies to Bun (and others in house) for being in a shitty tired mood and prob. ordering them about! If Hungry anger = Hangry what does Tired anger = ?
And Joris got some hilarious photos of me being taken out by other players. Plus a couple where I'm actually on my feet.