Training Log Archive: LizzieIn the 7 days ending Dec 26, 2015:
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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...)