Friday Feb 29 |
 | mountain bike 26:53 [2] | |
| ahr:132 shoes: Sidi Dominator 5 |
| ride before heading into uni far too early. was dark so cruisy around the block plus detour. legs felt flat but was early. have stuff in town tonight so had to train am. |
Thursday Feb 28 |
| road 52:11 [3]28.95 km (1:48 / km) | |
| ahr:168 max:180 shoes: specialized pro road |
| supposed to be am but didnt leave home till later. up tempo across to wairau road to pick up the car for mum. punctured on upper harbour drive but fixed it real quick and was off. i love co2. legs felt pretty good, big focus today on high cadence, 2PC |
| run 1:01:51 [4] | |
| ahr:165 max:192 shoes: Asics Gel 1120 |
| warm up for 15 mins at huapai domain then 6x 3min hard, 3min jog. was sitting just below threshold for the efforts and jogging the recovery at around 160bpm. legs felt good, first two efforts tried to drive with a strong leg lift, then for the remainder tried to lope, to be efficient with long strides. felt good, ended up enjoying the session. shins werent too bad, but they were definently noticable. |
Wednesday Feb 27 |
| strength and conditioning 15:00 [3] | |
| |
| |
| run 21:00 [1] | |
| |
| cruisy run before going with james |
| run 1:54:12 [3] | |
| ahr:158 max:196 shoes: Vasque velocity |
| waitaks run with james. body was feeling weird, had periods of feeling awesome and periods where i felt shit, didnt help that i nailed myself headfirst into a tree, got a nice lump there this morning. not too muddy. glad im back into the routine after the weekend. started getting dark quite early. right shin was all good, left has the one localised site. |
| |
| C • poor twiddle 3 |
Tuesday Feb 26 |
| road 2:06:53 [3]64.34 km (1:58 / km) | |
| ahr:161 max:186 shoes: specialized pro road |
| UT ride, felt shit as to start with but improved once i found some hills, out to hillsborough, craigavon, titirangi scenic drive bethels home via back of taupaki and foster road. climbed the hill up to transmitter at high tempo, 3PC 2HHS 2HTS |
| strength and conditioning 15:00 [3] | |
| |
| |
Monday Feb 25 |
| road 57:26 [3]26.76 km (2:09 / km) | |
| ahr:154 max:170 shoes: specialized pro road |
| ride from home out to muriwai. purely an AR ride after a weekend of no training, at least not orienteering/mtb training. legs felt pretty good and had to make sure that i just kept it rolling and didnt try speed it up.
|
Saturday Feb 23 |
| Note | |
| |
| Med School Camp on motutapu. Good times, thats all i can say |
Friday Feb 22 |
| mountain bike 42:36 [3] | |
| ahr:141 max:168 shoes: Time sst carbon |
| started at 5.00 and finished while it was still dark. got med camp starting today so had to do it early.
was feeling the last few days in my legs a bit and tired. |
Thursday Feb 21 |
| road 1:40:52 [3] | |
| ahr:148 max:187 shoes: specialized pro road |
| parked in swanson and got the train to work this morning (last full day hell yeah!) so could ride home via waitaks and get the car and get kat from school. quite well planned if i may say so myself. haha. went out to waitaks did mountain road and felt so strong, climbed 3/4 of it seated at tempo, was stoked as. so much better than last time. |
| strength and conditioning 15:00 [3] | |
| |
| |
Wednesday Feb 20 |
| run 2:01:13 [3] | |
| shoes: Vasque velocity |
| run with james at the waitaks. accidentally deleted my hrm stuff when i got home so dont know the average. ran from cascades out towards the lake then back. felt shit for the last 45 mins. feeling the crit i think. stupid traffic meant we were running really late. |
Tuesday Feb 19 |
| road race 26:42 [5] | |
| ahr:181 max:190 shoes: specialized pro road |
| north harbour crit
missed the main split so was in the last bunch, got pretty fingered, legs arent used to the power. good session though, was feeling the deep burn |
| |
| C • deep burn 2 |
| road 1:40:19 [3]60.83 km (1:39 / km) | |
| shoes: specialized pro road |
| ride from westlakt to crit, up albany hill to paremoeremo then some rolling round for warm up then back to westlake. legs felt pretty good even after the crit. |
Monday Feb 18 |
| strength and conditioning 15:00 [3] | |
| |
| really tired, so no ride.
made jwoc too. |
| |
| C • nice one!
hopfully see y... 1 |
Sunday Feb 17 |
| orienteering 1:06:13 [3]7.8 km (8:29 / km) | |
| ahr:163 max:178 shoes: Inov8 Roclite 285 |
| orienteering at celebre, probably the funnest course ive done on that map. was being lazy with my o and expecting controls to show up. i think im a bit too tired, not enough sleep this week. legs were pretty good, shins were as wednesday so not too bad |
| strength and conditioning 15:00 [3] | |
| |
| |
| mountain bike 1:15:51 [3] | |
| ahr:156 max:170 shoes: Sidi Dominator 5 |
| rode from home out to riverhead dual track then up around the back of the valley on the gravel, then pattersons which is mint as at the moment. back along ararimu valley road, a couple of goes on the dual track then home. real fun ride.
|
| |
| C • why alter 3 |
Saturday Feb 16 |
| mountain bike 2:17:13 [3] | |
| ahr:149 max:172 shoes: Time sst carbon |
| ride with seamus at riverhead. rode from home and met at gunclub then basically did a loop of the forest, legs feeling alright. knees good. not too wet. |
Friday Feb 15 |
| road 1:31:21 [3]41.62 km (2:12 / km) | |
| max:185 shoes: specialized pro road |
| ride in the middle of the day from work. went out to glendowie then did 6x mt wellington reps with looping down the other side as recovery. ints 1,2,4,5 climbing seated (kloden) and 3 and 6 out of the saddle at max (contador). legs felt pretty good. also 2 PC (long)
real pissed off that astana cant ride the tour this year, the french organisers are so stupid.
|
Thursday Feb 14 |
| road 1:09:57 [3]34.85 km (2:00 / km) | |
| ahr:140 max:170 shoes: specialized pro road |
| was supposed to race the cyco crit, but got called off because of rain, so went on a lazy bastard ride around town while other people were at o. was not feeling efforts so just rode a big gear the whole time. feeling quite strong. I hate auckland |
Wednesday Feb 13 |
| run 2:09:13 [3] | |
| ahr:148 max:178 shoes: Vasque velocity |
| waitaks run with james from the filter station after work. awesome run, the waitaks are so cool and the pace was just perfect for what i was looking for. guts were shit for the first bit but after an emergency stop felt sweet as for the rest. shins were in and out only the left really hurts, right is all good.
saw physio thursday am for the shinies and the left leg is really localised, about 20mm, really tender on the periostium. left is all good, the tight band i normal get in the fascia is gone, so on top of that one. now just got to fix the left one. think i caught them early after waitangi |
Tuesday Feb 12 |
| road 2:12:43 [3]70.35 km (1:53 / km) | |
| ahr:155 max:187 shoes: specialized pro road |
| ride after work from newmarket out down gt south road to manurewa, out to clevedon way then back to whitford, short stop at the peats for a chat with nicola and andrew then up ormiston and home via springs road ladies mile and remuera. caught up with people after at reps. pretty good session 2HBG 3HTS 2PC |
Monday Feb 11 |
| strength and conditioning 15:00 [3] | |
| |
| |
| road 49:29 [3] | |
| ahr:142 max:166 shoes: specialized pro road |
| AR ride after work from newmarket out to panmure then back through g.i. and then waterfront, cruisy ride, legs felt pretty good and really amped for training. |
Sunday Feb 10 |
| orienteering race 1:17:55 [5]7.8 km (9:59 / km) | |
| ahr:171 max:184 shoes: Vasque velocity |
| weiti 6th m21e
last run of waitangi week, rained and the forest was wet. hard work through the ferns. careful on 1,2,3 and only lost 15 sec about. made a stuff up on 9, control misplaced me and neil believe as well as a dipshit mistake on 7 going up the wrong hill. need to concentrate more on those legs. not as fun as yesterdays courses |
| run warm up/down 20:00 [3] | |
| shoes: Vasque velocity |
| ran around then up to the start for my warmup, right on time, just as i was called |
Saturday Feb 9 |
| run warm up/down 20:00 [3] | |
| |
| warm up down |
| orienteering race 35:19 [5]5.4 km (6:32 / km) | |
| shoes: Inov8 Roclite 285 |
| hedley road, sand dunes. slow through first few but was reso clean through the forest, just 2 30sec errors. legs felt good and shoes were fast (60% of performance is how you look anyway). was surprised to finish in 7th but others just made bigger mistakes, needed to get my head in the game 5mins earlier to do better. |
| orienteering warm up/down 1:00:00 [0] | |
| |
| control pick up with jack and simon, real chilled |
Thursday Feb 7 |
| road 1:11:07 [3]36.83 km (1:56 / km) | |
| shoes: specialized pro road |
| ride after work out to east tamaki then back to one tree hill through remuera. legs felt pretty sweet, especially knees. did 2 ACC efforts.Pretty cruisy for the rest |
Wednesday Feb 6 |
| orienteering race 1:22:49 [5]9.1 km (9:06 / km) +520m 7:05 / km | |
| ahr:174 max:192 shoes: Vasque velocity |
| aramiro, m21e
Running m21e so i can get some more confidence prior to nationals when it will count. really pleaed with my run, focussed on the o process today and it paid off, 1 4min error which i shouldnt have made and another couple of 30sec ish errors. Legs felt good especially at the end, should have had a gel just prior to the start too. finished 8th, just behind jamie and just ahead of darren and karl (and james), almost where i want to be. interesting that hr was so low... |
Tuesday Feb 5 |
| road 25:28 [2]12.4 km (2:03 / km) | |
| shoes: specialized pro road |
| cruisy road bike in the am since starts are so late, getting the legs turning over and getting the sprint out of them. |
| run warm up/down 20:00 [3] | |
| |
| |
| orienteering race 1:07:25 [3] | |
| shoes: inov8 flyroc |
| loops race at kairangi. did first loop fast then cruised the last 3 loops, finished 8th in elites but heaps of people were cruising and quite a few dnfs |
Monday Feb 4 |
| orienteering race 15:49 [5] | |
| ahr:178 max:191 shoes: Asics DS Trainer |
| Waikato uni sprint.
9th m21e, made 1 big stuff up just after the spectator which cost me heaps, gotta hate the times without mistakes button on winsplits, what it does to me if you take out mistakes annoys me very much. Still running like a 9/10 orienteer. need that final 10% of accuracy. legs didnt feel like they got going |
| run 25:00 [3] | |
| |
| warm up and down, warmed down with kate and we both got to talk about what f*&%@d us off about our runs |
| road 56:12 [3]28.35 km (1:59 / km) | |
| ahr:145 shoes: specialized pro road |
| ride in the morning before the sprint to get the legs going, was a good move cos it got me focused too. went into and around the tron from where we were staying. did 2 accelerations to try the legs, a damn hot day |
Sunday Feb 3 |
| orienteering race 47:53 [5] | |
| shoes: inov8 flyroc |
| loops race waihora,
3rd place m21e! stoked, my first proper elite podium, behind ross and amrk. had same loop as simon u. we were going pretty fast, caught and passed karl and dropped darren. pleased with my o too. |
| run warm up/down 20:00 [3] | |
| |
| good warm up and stoked as warm down! |
Saturday Feb 2 |
| |
| Event: Waitangi Summer Carnival
|
| orienteering race 28:16 [5] | |
| shoes: inov8 flyroc |
| airport race. was messy in the circle at heaps of the controls. wasnt being tight enough in the last section of each leg. need to be harder on myself. got some awesome blister on my feet, weird, guess the shoes r had it. |
| orienteering race (Katoa Po) 48:29 [4] | |
| shoes: inov8 flyroc |
| leg 6 katoa po. ran with bryn, spending alot time orienteering with him this week! pretty cruisy run, onli 18 sec behind ross, so maybe we should have pushed bit harder. still made some stuff ups but wasnt going fast enough for big mistakes, careful at night. and caught northwest up to be in with a shot at 3rd! |
| run warm up/down 35:00 [3] | |
| |
| various warm up and downs |
Friday Feb 1 |
| strength and conditioning 15:00 [3] | |
| |
| feel like ive been a lazy bastard this week. getting waitangi done then focused again on nationals and jwoc, too many races i think. |