Tuesday Jan 29 |
 | Running 27:30 [2] 3.34 mi (8:14 / mi) | |
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| Warmup/down |
| Intervals 21:30 [5] 3.48 mi (6:10 / mi) | |
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| 5 * 3:30 90% intervals, 1 min jog between. Short session because still sore from yesterday.
max/min hr 151, 173, 159, 175, 155, 177, 157, 176, 156, 177, 122 |
Monday Jan 28 |
| Running 2:00:03 [3] 18.33 mi (6:32 / mi) | |
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| HRM pushes you into painful territory toward the end... up to Waltham + beyond (Charles path, Prospect St, Charles St). Splits: 3:55, 28:01, 52:07, 28:27, 7:22 (extra 3:20 added). ahr 165, max 170. The most painful (and furthest) run I can recall for some time. Fitting the extra mile into 120 minutes hurts. |
Sunday Jan 27 |
| Running 1:02:18 [4] 9.75 mi (6:23 / mi) | |
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| Watertown loop. ahr 168, max 183. High but felt OK. I was chasing some guy who was running at 99% my speed, so I now know the detours are 15s, 15s and 30s. Bridges 54:52 (27:56+26:56) with all the detours. |
Thursday Jan 24 |
| Running 1:06:51 [3] 10.15 mi (6:35 / mi) | |
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| Edinburgh - up to the Hermitage of Braid, up Blackford Hill and across and up Arthur's Seat and back across the Meadows. ahr 159. Nice sunset. |
Tuesday Jan 22 |
| Running 42:05 [3] 6.3 mi (6:40 / mi) | |
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| Edinburgh: along the canal to Wester Hailes. Very windy. |
Monday Jan 21 |
| Running 59:33 [3] 7.44 mi (7:59 / mi) | |
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| Sydney: From Marianne's house down Blackbutt Creek to Lane Cove and back through the streets. The 29 degree temperatures are a bit of a shock after Wellington... |
Sunday Jan 20 |
| Running 1:40:34 [3] 13.41 mi (7:30 / mi) | |
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| Wellington: Basin Reserve - up Mt Victoria - along the Southern Walkway as far as Houghton's Bay and along the shore a little. Windy and cool. Calves very sore after getting back on the hard surfaces. |
Saturday Jan 19 |
| Running 1:00:00 [3] 8.57 mi (7:00 / mi) | |
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| Dannevirke. |
Friday Jan 18 |
| Note | |
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| Walking along the beach to see the gannets at Cape Kidnappers. 15km slow sand walk. |
Thursday Jan 17 |
| Orienteering 33:54 [3] 4.55 km (7:27 / km) | |
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| Watchtower short: poor run. Enough O for a while. WT 28ish |
Wednesday Jan 16 |
| Orienteering 51:57 [3] 9.4 km (5:32 / km) | |
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| ANZ Relays: Matianga. Mix of mature pine on easy sand dunes with some bracken and some farmland. Carsten Jorgensen 47, along with Dave Shep. But I was first through the split on leg 1... (and beat Stu through the finish after he stopped short) |
Tuesday Jan 15 |
| Orienteering 1:54:27 [3] 15.59 km (7:20 / km) | |
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| Harakeke (WMOC 2000 final map). ANZ Classic. 27 controls. A little thicker than previous days: better map (harder). Course a little long: WT 105:30. 9 min behind, all in mistakes. Very wet. I need to get contacts. 2 min at 3, 2 min at 4, 1 min at 6, 2 min at 9 and playing silly buggers in the open dunes from 13-15 (stupid route choices), and 1 min at 22.
Oops: WT 96ish from Carsten. |
Monday Jan 14 |
| Running 31:45 [1] 3.53 mi (8:59 / mi) | |
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| Recovery. |
Sunday Jan 13 |
| Orienteering 1:48:52 [3] 16.69 km (6:31 / km) | |
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| Koitiata: NZ North Island champs; flat open fast high vis sand dunes. A little too long: 35 controls. 13 min behind TdH despite a clean run... (well, 2 min at 12 and maybe 1 at 7) |
Saturday Jan 12 |
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| Event: Australia - New Zealand Challenge
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| Orienteering 1:39:22 [3] 13.26 km (7:30 / km) | |
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| Raumai Bombing Range; grotty run. 17 min behind. Made 6 min mistake and total of 15 min of mistakes. |
Thursday Jan 10 |
| Orienteering 2:45:00 [2] 12 km (13:45 / km) | |
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| Training at Pukepuke; working on direct compass through the green. With Warren and Fish. |
Wednesday Jan 9 |
| Orienteering 1:03:45 [3] 7.3 km (8:44 / km) | |
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| Gary Kearns; steep Swiss/Scottish looking pine forest with essentially boring gully-spur terrain and great (muddy) running. Wet. Native bush in some of the gullies hard to get through. |
Tuesday Jan 8 |
| Orienteering 30:21 [4] 4 km (7:35 / km) | |
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| 99 Hills - evil eucalypt plantation; first race of the day; serious tracking through the long rash-causing grass; steep and boring. Just a bit tentative. Winning time 27:20 (Dave Shep). |
| Orienteering 35:39 [3] 3.3 km (10:48 / km) | |
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| 99 Gullies; more plantation; this time big mistakes (4 min at 1, 3 min at 3, 4 min at least in the rest). I must not run near BJ... |
Monday Jan 7 |
| Orienteering 1:20:00 [3] 7 km (11:26 / km) | |
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| Goblin Coast; evil technical sanddunes at Woodhill; extremely low visibility but better results than this morning. |
Sunday Jan 6 |
| Orienteering 1:35:00 [3] 13 km (7:18 / km) | |
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| Training camp day 2: Koitiata Knolls and another map. First two 'fast across the vague stuff on compass into the detail' courses, then a relay practise exercise (grotty navigation) with Scotty and Tristram. |
Saturday Jan 5 |
| Orienteering 2:30:00 [2] 13 km (11:32 / km) | |
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| Pot Luck: Woodhill sand dunes (mixed coastal/inland, mixed vis, mixed run). Various exercises - terrain run, push-pull with Ecmo and Jase, short course, then little courses in extremely low vis pines. Came unstuck here with the veg boundaries on the last - only found it as I was giving up. |
Friday Jan 4 |
| Running 37:48 [2] 4.58 mi (8:15 / mi) | |
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| Easy run to stretch the legs. |
Wednesday Jan 2 |
| Running 1:00:04 [3] 8.79 mi (6:50 / mi) | |
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| Claire's house - Forrest - round Central Basin - back along the bike path. |
Tuesday Jan 1 |
| Running 1:01:00 [3] 8.71 mi (7:00 / mi) | |
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| Round Red Hill from Claire's place. |