Thursday Nov 30 |
 | run 30:21 [2] | |
| ahr:154 max:170 shoes: asics 1110 |
| Run down from home to waimauku then round my loop and did some laps of the school fields then home. the grasstrack has been markd so can start using that for intervals. rained alday and didnt really feel like training after stayin out last nite. decided it was better for my legs to do a run. first time i have been able to do 2 runs in a row wit no shin pain since aus! yay |
| strength and conditioning 20:00 [1] | |
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| usual stuff that chloe gets me to do. quads feeling prety tight today and itb feels tight too. gt physio tomorow so wil get that wrked on. |
Wednesday Nov 29 |
| road 3:39:52 [4]118.5 km (1:51 / km) | |
| ahr:161 max:194 shoes: DMT rsx carbon |
| rode from swanson to the peats place in whitford. prety quik on the way there but i had a tailwind. chilled out ther for a bit then headed home. i realised about 50km from swanson that i was guna b late for the school dinner that i had to get 2 so pretty much attacked hard into the headwind the whole way home. average hr coming home was 170bpm. averaged just over 30kph coming home into the wind. legs felt shit from running last night. |
Tuesday Nov 28 |
| orienteering race (summer series) 41:25 [4]7.8 km (5:19 / km) | |
| ahr:178 max:186 shoes: asics 1110 |
| street o at big king
had a reso good run 3rd on course1 behind mark and james.
legs feeling pretty gud, no probs with shins. at the end however quads started to feel really tight. i think it was from having dun zero running in the last few weeks. so stoked than shins were sweet as |
| run warm up/down 10:00 [1] | |
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| warm down with greta |
| strength and conditioning 15:00 [1] | |
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| did quad things and strengthening for calves |
Sunday Nov 26 |
| mountain bike 3:31:16 [3] | |
| ahr:141 max:190 shoes: Time sst carbon |
| rode up near ahuroa checking out some new areas we are using in the rogaine. rode up in the rayonier forest and did some checking of the tracks then headed back over moirs hill. pretty cruisy at times wen we aer checking tracks but climbing tempo was up there. felt gud although knee went a bit funi after about 2 hours |
| strength and conditioning 20:00 [1] | |
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| did stuff 4 my knee and shins. shins r feelin heaps better |
Saturday Nov 25 |
| mountain bike 2:20:35 [3] | |
| ahr:155 max:190 shoes: Time sst carbon |
| rode from home out to riverhead. decided to check out the trails for the first time in ages. surprisingly dry. rode in. did strip, patterson, bottom loop, gorse, anzac, boot corner, blackmores, then new track that dead ends.
why is it that tracks always run out at the bottom of the hill? so had a bit of hike a bike. then did gordies, river and ararimu back home. pretty good ride, feeling really explosive and climbing alright at tempo |
Friday Nov 24 |
| mountain bike 1:25:45 [3] | |
| ahr:150 max:180 shoes: Time sst carbon |
| took benjamin up to touch at helensville and went for a ride while he was playing. went across to rimmers road, up to woodhill then did some of the northern trails in the bikepark and out and back to helensvile via bradley road and sh16. more of a recovery ride than anything. knee felt fine for the first time in ages. good ride, real windy and cold tho. |
Thursday Nov 23 |
| road 2:37:12 [3]78.61 km (2:00 / km) | |
| ahr:156 max:188 shoes: DMT rsx carbon |
| Rode from western springs to cyco to get my number for crit. then did a loop out to one tree hill then down to orakei and along the waterfront. got back to tank farm then did a warm up with alice for the crit. rode back to the car after via orakei, parnell and k road. nearly got run over by a crazy bus driver on grafton bridge haha.
legs felt good, knee felt like it was about to hurt but it didnt so all good. prety screwed going back to the car after the crit cos it was prety brutal |
| road race (Cyco criterium) 31:15 [5]19.87 km (1:34 / km) | |
| ahr:189 max:204 shoes: DMT rsx carbon |
| a grade for the first time
prety brutal, quite alot of wind on the course today. spent most of the race mid bunch, its too fast to try and break, bridged a few gaps, but still getting a feel for how the bunch works. tried following a few wheels but didnt really help much. i didnt drop so thats all good. need to do some motorpacing |
Wednesday Nov 22 |
| mountain bike 2:31:05 [3] | |
| ahr:151 max:189 shoes: Time sst carbon |
| rode from home out to woodhill via lyons road. then did some of the real sandy tracks down to mushroom road. then along inland road and up mission and did a semi loop of the bike park. felt pretty shit from about 90mins. rode home up kiwitahi road and felt pretty good on the climb. the new tarseal on that road suks, it was so much better as gravel. |
| strength and conditioning 20:00 [3] | |
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Tuesday Nov 21 |
| road 1:38:45 [3]86.05 km (1:09 / km) | |
| ahr:154 max:180 shoes: DMT rsx carbon |
| rode to crits from school via devo and rosedale. did the crit which is below and then rode back to devo wit sarah and andy. did the usual pedestrian sprint ace, but sarah got it tonight, some sligh moves lol. she is a strong rider! knee felt ok |
| road race (North Harbour crit) 29:56 [5] | |
| ahr:183 max:204 shoes: DMT rsx carbon |
| North harbour a grade crit. 3rd overall! yea! had a mean ride, made two breaks with brad, and beat him in the sprint in the one that we stayed away on. also won another sprint lap when i jumped up to the break away and kicked away. legs feeling good as, especially on the little uphill bit. at one stage felt like my back wheel was fully flexing but it looks alright. got $20 prizemoney, mean pro cyclist now haha |
| strength and conditioning 20:00 [1] | |
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| doing stuf for my shins and knees, also trying to get buff! haha. nah just doing core stuff aswell. |
Sunday Nov 19 |
| mountain bike 2:14:05 [3] | |
| ahr:156 max:182 shoes: Time sst carbon |
| out to muriwai via school road then up to muriwai tracks which r preti bad at da moment cos motorbikes have been in there. then along coast road to mission road. up to the bike park then did haggis, tree huggas (i actually did hit a tree today but kinda bounced off) then link, cookie, race face. then homw along sh16. pretty good ride. knee felt like shit but wasnt really hurting when i was pedalling, just felt bad if that makes sense. got 2 exams tomorow and the day after so should really have been studying but o wel |
Saturday Nov 18 |
| road (mechanics bay bunch) 3:17:53 [4]105.45 km (1:53 / km) | |
| ahr:157 max:201 shoes: DMT rsx carbon |
| Rode into town from kumeu to do mechanics bay bunch. gt ther early so rode down the waterfront to meet sum1 then back. found out that today was the Saturday Bunch World Championships so pace was prety fast from the go. slowed down after we got past the airport because we turned into a headwind that picked up heaps and the rain started. stil gud as fun tho. bridged from the bunch across to a group with karl murray and gordon macauley in it (oceania cycling champ in open men), had a mean as tailwind when i did it though. legs felt pretty awesome. stopped when i got to boston road train station cos i was gettin real cold so got a train to new lynn |
| road 56:49 [3]25.96 km (2:11 / km) | |
| ahr:154 max:180 shoes: DMT rsx carbon |
| Rode home from new lynn via waikumete, ranui, swanson and the cat food factory then along redhills road and sh16. car was parked at soljans so drove from there. bloody freezing and a real bad headwind. al good tho lki i had the ipod |
| strength and conditioning 30:00 [1] | |
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| Doing all the stuff that chloe told me to do on friday, gave me like 2 new exercises. thought id add it in just to get my hours up a bit, ambers hours have been getting a little too close to mine haha |
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| C • HAHA 2 |
Friday Nov 17 |
| mountain bike 2:19:04 [3] | |
| ahr:163 max:188 shoes: Time sst carbon |
| ride out to woodhill via inland road helensville and bradley road. sliperys, haggis, python, anaconda, python, tree huggas, link, cookie, raceface, home. prety good. knee feeling sweet after physio 2day. first ride on new tubeless wheels, big improvement over old rims. |
Wednesday Nov 15 |
| road 2:27:51 [3]76.23 km (1:56 / km) | |
| ahr:159 max:192 shoes: DMT rsx carbon |
| Road ride frm home out to shelley beach via sh16. rode home back through helensville and up old north road. legs feeling really good, especialy on the climbs. right knee was a bit sore, sorta like the injury from earlier in the year but less sore and in a slightly different place.
went to the physio today again for my shins. She told me to get an x ray and that showd that it wasnt a stress facture which is good i guess. |
Tuesday Nov 14 |
| road race (North Harbour Crit) 29:58 [5] | |
| ahr:179 max:199 shoes: DMT rsx carbon |
| NH crit A grade.
felt a bit easier than normal tonight. got 5th in the first 2 sprints then mike northey got off the front and no1 wanted to chase so i decided i would and try and set up brad or taylor. caught up to mike then felt pretty crap but gave brad a nice wheel and he ended up with 2nd overall so not too bad. |
| road 2:13:26 [3]68.99 km (1:56 / km) | |
| ahr:154 max:180 shoes: DMT rsx carbon |
| Rode from coatesville down to devo then back around the stadium and bac to coatesville after the crit. found sum new roads out near paraparaumu. legs feeling pretty damn gud. quite a lot of wind. shins all gud and knees are sweet as |
Sunday Nov 12 |
| mountain bike race (AK mtb champs round 2) 2:21:40 [5] | |
| ahr:178 max:196 shoes: Time sst carbon |
| 2nd open men
Had a pretty good race, a bit slow right off the line but got into singletrack about 5th. passed everyone on the first gravel climb and rode away with matt treanor. he dropped me about 2/3 of the way around the first lap, tried to climb back on but didnt have the legs. stayed in second on a fairly stable pace for laps 2 and 3, was passed for a liittle while by 3rd buit stayed with him and repassed and rode away. it helped that he had a puncture after i attacked. legs were prety good, shins are pretty shit now though because the very muddy course needed a bit of running on the steep climbs. had no probs with my knees at all. pretty stoked with second though |
Saturday Nov 11 |
| mountain bike (course setting) 2:32:29 [2] | |
| ahr:130 max:180 shoes: Time sst carbon |
| rode out at whitford with carwyn, mike may and amanda to mark out tomorows race course. on and off the bike putting out tape but was going prety fast when i was riding. its a long course and prety technical. grim raker is in real good condition. found the change from full sus back to hardtail pretty easy. gave myself a fright early on when i tried to ride it lyk the idrive and nearly killed myself just missing a pile of trees at full speed! haha. riding drops and steep stuff easy by the end though. legs were pretty good, shins still shit |
Friday Nov 10 |
| mountain bike 2:48:26 [3] | |
| ahr:159 max:182 shoes: Time sst carbon |
| rode from home up to woodhill via kiwitahi road. did loop of the park down to ananconda and python. legs feeling ok, right knee feels a bit sore just above my kneecap, going to ask physio next week. new bike is mint as |
Thursday Nov 9 |
| windtraining 1:01:14 [4]33.5 km (1:50 / km) | |
| ahr:151 max:178 shoes: DMT rsx carbon |
| was blowing the windiest ive ever seen here last nite so crits were cancelled. had to windtrain instead. watched tv. had it on middle resistance at 100+rpm during the program and went up to hardest resistance and about 80rpm during ads. concentrated on keeping heartrate at about 170 during the hard intervals. sort of a hills session i reckon |
Wednesday Nov 8 |
| road 1:08:16 [3]36.34 km (1:53 / km) | |
| ahr:159 max:180 shoes: DMT rsx carbon |
| rode from home into town via cycleway and massey. went to get new mountain bike from cyco. legs feeling good, had a tailwind on the way though, was sitting on about 47kph along the cycleway on the causeway |
| mountain bike warm up/down (messing round on mtb) 40:00 [1] | |
| shoes: Time sst carbon |
| messing round on the new mtb. 2007 scott scale 20. weighs 23lbs atm but going to get some lighter wheels next week and some light tires and should get down to about 22lbs. its so much faster than the old fully. |
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| C • .. 2 |
Tuesday Nov 7 |
| road (waitaks) 1:54:41 [3]53.79 km (2:08 / km) | |
| ahr:163 max:190 shoes: DMT rsx carbon |
| rode to o from home. went via school road taupaki, bethels, quarry scenic drive to the transmitter then down west coast road and out to blockhouse bay through glen eden. legs feelin prety good climbing at tempo quite well. didnt get too wet, the rain sorta eased |
Monday Nov 6 |
| mountain bike 23:12 [2] | |
| shoes: Time sst carbon |
| just a cruise on the mtb. recovery day so just easy ride |
Sunday Nov 5 |
| road 3:16:06 [4]100.3 km (1:57 / km) | |
| ahr:158 max:188 shoes: DMT rsx carbon |
| rode from home to do 7am north harbour bunch but was running late. ended up chasing them all the way around to the top of helensville hill, like 75km. then sat on the front of the bunch down to sh16. sat in till old north road then came home through the forest road. legs feeling surprisingly good. when i got up legs felt great, could hardly even feel yesterdays run in them at all |
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| C • man that would have been fun n... 2 |
Saturday Nov 4 |
| run (waitaks run) 1:48:13 [3] | |
| ahr:154 max:188 shoes: asics 1110 |
| Run in the waitakeres with mark and simon. went from the cascades out to waitak dam then out simla and sisam and back along ridge and lower kauri. good run, some steep climbs. felt really good except my shins were a little sore. i took it a bit easier and they got a bit better. took it easy on the downhills so that i didnt screw my quads like a normally do. |
Friday Nov 3 |
| mountain bike 2:21:37 [3] | |
| ahr:151 max:180 shoes: Time sst carbon |
| Rode from home up to woodhill via kiwitahi. pretty good ride, did a loop of basicaly the outside of the bikepark, legs feeling really good at times |
Thursday Nov 2 |
| road 59:49 [3]28.5 km (2:06 / km) | |
| ahr:157 max:174 shoes: DMT rsx carbon |
| rode to and from the cyco criterium. parked at the zoo then rode across thru ponsonby. back to the car via newmarket and parnell with alice. legs felt shit on the way to crits but awesome as afterwards |
| road race (Cyco criterium) 23:45 [5]14.6 km (1:38 / km) | |
| ahr:178 max:208 shoes: DMT rsx carbon |
| Cyco crit
1st B grade
good ride, did some work early, 4th on the first sprint, sat in for the second sprint, then won the last final sprint by about a wheel. nice tailwind down the finish straight. hit 60 over the finishline at the end with a 208 heartrate! legs felt prety good |
Wednesday Nov 1 |
| road 1:22:35 [3]40.14 km (2:03 / km) | |
| ahr:159 max:194 shoes: DMT rsx carbon |
| rode from home to orienteering at akl domain. had a headwind most of the way there. got a mean motorpace off a car through kumeu, like 70kph haha.
legs felt ok, a bit tired though |
| orienteering (summer series) 57:58 [3]** 8.7 km (6:40 / km) | |
| spiked:18/21c shoes: asics 1110 |
| summer series at the domain. i reckon that it was furthur that the 8.7 they measured. orienteered well, got a bit pissed bout the small little controls with no flags that are hidden in bushes. they wer the controls that i didnt spike
legs felt ave but shins were all good |
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| C • it was only meant to be 7.8km ... 1 |