Training Log Archive: LizzieIn the 7 days ending Jan 30, 2016:
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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]