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Training Log Archive: Lizzie

In the 7 days ending Jan 21, 2017:

activity # timemileskm+m
  Running5 4:59:37 28.4(10:33) 45.7(6:33) 1948
  Orienteering3 3:19:21 16.45 26.47 243
  Strength and Conditioning2 50:00
  Biking1 43:34 7.96(5:28) 12.82(3:24) 83
  Total8 9:52:32 52.81 84.99 2274
  [1-5]8 9:39:23

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SuMoTuWeThFrSa

Saturday Jan 21, 2017 #

Note
(sick)

Came down with something throughout the afternoon and couldn't eat dinner. Went to bed at 7.
1 PM

Orienteering 33:28 intensity: (5:56 @0) + (7:04 @1) + (3:38 @2) + (9:02 @3) + (7:48 @4) 3.62 km (9:15 / km) +46m 8:42 / km
ahr:141 max:166

Mt Lees route choice intervals vs Laura. Except we kept taking next to the same routes. Noobs.

Great minds think a like...fools seldom differ.

Orienteering 12:53 intensity: (14 @0) + (21 @1) + (3:35 @2) + (6:36 @3) + (2:07 @4) 1.92 km (6:43 / km) +35m 6:10 / km
ahr:151 max:166

A short sprint course around the reserve.

Orienteering 21:24 intensity: (1:02 @0) + (11:38 @1) + (8:44 @2) 1.44 km (14:54 / km) +29m 13:32 / km
ahr:130 max:144

A normal course after Lunch, but my stomach was playing up, so just jogged and walked up to control 6.

Orienteering 1:30 [4]

Maze relay. Wooo. But we came 3rd, so didn't get a 2nd go :(

Friday Jan 20, 2017 #

4 PM

Running 36:44 intensity: (49 @0) + (2:16 @1) + (14:10 @2) + (17:42 @3) + (1:47 @4) 5.12 km (7:11 / km) +327m 5:26 / km
ahr:147 max:167

Strength and Conditioning 25:00 [1]

Thursday Jan 19, 2017 #

6 PM

Orienteering 26:27 intensity: (34 @0) + (1:57 @1) + (8:11 @2) + (1:48 @3) + (13:38 @4) + (19 @5) 4.79 km (5:31 / km) +47m 5:16 / km
ahr:154 max:181

Sprint training in Karori with the gang

Running 27:40 intensity: (7 @0) + (13 @1) + (5:12 @2) + (17:55 @3) + (4:13 @4) 5.3 km (5:13 / km) +122m 4:41 / km
ahr:153 max:166

Wednesday Jan 18, 2017 #

6 PM

Running 1:50:53 intensity: (1:08 @0) + (8:37 @1) + (23:42 @2) + (51:04 @3) + (26:22 @4) 17.0 km (6:31 / km) +745m 5:21 / km
ahr:152 max:172

Long run with the o-gang. From wilton, through the sheltered bush, then up to the bushline on Johnston's hill (up the 'this is not a track' track), and down into Karori. Ditched the old men (Magnus and Casper), and headed through to Wright's hill, via the maze in Ben Burn Park. Nick won the maze race, but only cos he hurdled over all of the head high walls...
Up Wright's hill to the bunkers and gun emplacements and down the other side to the Scout hall. Where Nick and I found some hurdles and cones. So we set up an agility course and ran it a few times while waiting for Greg to catch up (he wanted more time exploring the bunkers).
Down around the Sanctuary, and back through to the cemetery for some bonus hills. Pretty smashed by the time we got back to the cars...

Tuesday Jan 17, 2017 #

12 PM

Running warm up/down 18:12 intensity: (11 @0) + (1:14 @1) + (11:07 @2) + (4:59 @3) + (41 @4) 2.42 km (7:31 / km) +82m 6:26 / km
ahr:144 max:163

Warm up through the crowds of runners and tourists in the gardens. Nice day out, can't blame them.

Running intervals 29:08 intensity: (12 @1) + (56 @2) + (3:42 @3) + (24:11 @4) + (7 @5) 5.2 km (5:36 / km) +270m 4:27 / km
ahr:165 max:179

Intervals in the botanic gardens. Loop zig zagging up to Magpie Lawn from the end of Glen Rd, then down to the valley track and back up to the starting point. Crap GPS coverage, but the loops is somewhere around 850m long. I think.
6 x 4min, 1 min rest. Managed to dodge the half of wellington who were out walking or running in the gardens at lunch. Luckily the cruise ship tourists don't usually make it to this far end of the gardens ;)
Felt good, bit smashed on the last one.

Running warm up/down 10:12 intensity: (27 @2) + (3:11 @3) + (6:34 @4) 1.53 km (6:41 / km) +82m 5:16 / km
ahr:160 max:166

Jog up to Raroa Rd to retrieve the car

Monday Jan 16, 2017 #

5 PM

Running 38:11 intensity: (2:27 @0) + (7:11 @1) + (11:14 @2) + (14:38 @3) + (2:41 @4) 5.65 km (6:45 / km) +277m 5:26 / km
ahr:142 max:169

Warm up run before drills. Out and back and looping from m+d. Except then i lost them, oops. Then i got stuck in the cemetery...didn't want to cut across graves so took a bit of a roundabout route on paths before i got whete i wanted to be!

Running (drills) 16:57 intensity: (41 @0) + (2:50 @1) + (7:28 @2) + (5:58 @3) 1.39 km (12:10 / km) +4m 11:59 / km
ahr:141 max:157

Cricket game going on on the other side of thepark. Not sure if they gave me more entertainment than i gave them or not!

Running 11:40 intensity: (7 @1) + (3:07 @2) + (8:26 @3) 2.1 km (5:34 / km) +39m 5:06 / km
ahr:149 max:159

6 PM

Strength and Conditioning 25:00 [1]

Today i started the strength 45:15 playlist from 25min in. So i got some different songs from usual. Genius.

Sunday Jan 15, 2017 #

12 PM

Biking 21:32 [1] 6.39 km (3:22 / km) +39m 3:16 / km

Biking out again. Somehow the bolts on the handlebar came loose half way up which lead to some interesting rotations and sliding of the handles! Think mums old trusty bach bike needs a serious service...

Orienteering 1:43:39 [3] 14.71 km (7:03 / km) +88m 6:50 / km

Combined qb #2 (or3?) w50 course on Walda, and a connecting few controls, then an OY course from October on osgiliath. Bit of ttack running from my bike drop to map #1, then to map #2 and from finish to bike.

Body is back to normal today, felt like i have 2 lungs again. Nav was fine but culd do with a magnifier in some of the detailed dunes.

Biking 22:02 [1] 6.43 km (3:26 / km) +43m 3:19 / km

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