Training Log Archive: LizzieIn the 7 days ending Jan 14, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
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).