Sunday Apr 29 |
 | orienteering 1:09:43 [3] | |
| shoes: Inov8 flyroc 310 |
| promo event at the muriwai end of wiggles. orienteering really well except took a bad route choice through what i thought was white but turned out to be dark green, then had to swim across a river that i didnt realise was uncrossable. unfortunately my map bag had a hole in it so my map got wet and i couldnt see the last 4 controls so just had to sort of guess. lost at least 20minutes cos of that. |
| |
| C • Good Excuse 8 |
| strength and conditioning 25:00 [3] | |
| |
| |
Saturday Apr 28 |
| run 2:14:41 [3] | |
| ahr:155 max:188 shoes: Inov8 flyroc 310 |
| Waitaks run with andrw. went out toward sthe lake at bethels from the cascades then back up simla and fenceline. Legs feeling realy good. did three up tempo bits of about 5min each. shins feeling awesome, so gud to not have them hurting |
Friday Apr 27 |
| mountain bike 37:48 [4] | |
| ahr:164 max:191 shoes: Time sst carbon |
| rode from home to riverhead then up strip road. Ride then ended when met a guy who said a horse and rider had fallen off a bridge he didnt know where they were so i found them. the rider turned out to be our neighbour! went and called the fire brigade then went and met them on the road and showed them the way in. what a way to make a ride exciting, kinda took away the point of the ses though. |
| strength and conditioning 30:00 [3] | |
| |
| |
Thursday Apr 26 |
| run 1:01:25 [3] | |
| shoes: Asics Gel 1120 |
| run in the domain with kate. warm up then pyramids 1,2,3,4,4,3,2,1 with rests matching that.
I matched kates pace for the reps in order to just give the legs a try out. Shins felt pretty good. |
Wednesday Apr 25 |
| mountain bike 2:01:49 [3] | |
| ahr:160 max:184 shoes: Time sst carbon |
| mtb at whitford forest. got up early and drove out. rode odin then a bit of explore then repeated the abbyss before heading way out the back where ive nevver been before, climbed some 5min + climbs at high UT pace. Legs feeling pretty good, gluteals quite sore at the start though? finished off with grim raker x2 and the abyss again |
| run 42:03 [3] | |
| shoes: Asics Gel 1120 |
| Round the block. home taylor road, constitution hill, down to one way bridge up past home to first tree on taylor road corner then back home. reckon its about 10km, maybe just under. Did 3 120sec efforts at 85% pace, supposed to replicate sprint/fast middle efforts. They went really well, one of sadies new ideas for o training Reall enjoyed todays run, in a good frame of mind |
Monday Apr 23 |
| road 1:11:04 [3]35.41 km (2:00 / km) | |
| shoes: DMT rsx carbon |
| ride in the freezing cold morning. rode from home up to helensville then up rimmers road. Legs feeling alright, couldnt get heartrate up for a while tho. pretty damn cold and real foogy |
Sunday Apr 22 |
| mountain bike 32:45 [3] | |
| ahr:154 max:179 shoes: Time sst carbon |
| rode from home to the hilldreths via old north road |
| run 37:09 [3] | |
| ahr:154 max:179 shoes: Inov8 flyroc 310 |
| run at the hilldreths round their farm. foot still quite sore, and not bending properly. was supposed to do an hour but cut it short to look after the foot. |
| mountain bike 35:19 [3] | |
| ahr:154 max:179 shoes: Time sst carbon |
| rode home, via alf access and the hill down by the hayshed. legs feeling resonably good. pretty cold for a sunny day |
| strength and conditioning 32:00 [3] | |
| |
| streching and exercises
|
Saturday Apr 21 |
| mountain bike 2:06:11 [3] | |
| ahr:151 max:179 shoes: Time sst carbon |
| rode rom home to muriwai then down new track, out thru muriwai part of forest then coast inland, restall, kiwitahi, old north home. foot feeling a bit better today. |
Friday Apr 20 |
| road 1:20:52 [3]36.82 mi (2:11 / mi) | |
| ahr:144 max:172 shoes: DMT rsx carbon |
| A semi cruisy ride, partly because thats what program says, also partly because i stepped on a nail last nite and now the ball of my foot is bloody sore wher it went in. lucky that i had a ride today, not a run. apart from that legs feeling really good. |
| strength and conditioning 30:00 [3] | |
| |
| circuit |
Thursday Apr 19 |
| orienteering 50:16 [2] | |
| ahr:136 max:172 shoes: Inov8 flyroc 310 |
| run on beautiful hills, had a map so ill count it as orienteering. went down into the natives and had a discussion with ciaran about where we actually were. That map is pretty messed up. |
Wednesday Apr 18 |
| run 43:35 [3] | |
| ahr:157 max:182 shoes: Asics Gel 1120 |
| Fartlek run
down at waihi beach so ran over to owraka. Legs felt really bad to start with, but got heaps better after the first hill. did 5X 60sec efforts at sprint-o pace during the run, 4 were on uphills, and one on sand. Owraka is quite possibly one of the best beaches in NZ, can only gt ther by sea or the running track, so white with huge pohutukawas.
shins feeling ok, hurt a bit on the downhills, but feeling generally good. |
| |
| C • Name change. 2 |
| road 2:53:26 [3]81.2 km (2:08 / km) | |
| ahr:151 max:178 shoes: DMT rsx carbon |
| rode from home to ramarama, where mum picked me up and we headed down to waihi. Did 5x FBG and 4x HBGRS. Legs feeling pretty gud, a little longer than supposed to be but eased off for the last 30mins. quite a lot of wind around |
Tuesday Apr 17 |
| run 47:05 [3] | |
| ahr:161 max:180 shoes: Asics Gel 1120 |
| run in woodhill. bike park, clay pit, natives, dead mans corner, link end, cookie block, carpark.
Legs feeling pretty good, although fatigue came through a bit at the end of the session. had a good stretch after before coming home. legs felt so good after the stretch. |
| |
| C • :D 1 |
| strength and conditioning 30:00 [3] | |
| |
| circuit.
sadie has put these on my program for jwoc. so got these 4 or 5 times a week now, includes core strength work in some sessions. today was stretching mainly. |
Monday Apr 16 |
| mountain bike 37:37 [2] | |
| shoes: DMT rsx carbon |
| Just an easy recovery ride in the evening. cruised out to taha road. legs feeling reso good, although the tank is still feeling kind of empty from the weekend |
Sunday Apr 15 |
| road race (Te A Tour stage 3) 3:53:33 [5]119.8 km (1:57 / km) | |
| ahr:155 max:198 shoes: DMT rsx carbon |
| Stage 3
Quite a hilly circuit round ngaroa near castle rock, like 600m vertical gain each lap. legs feeling pretty tired from yesterdays stage but got going well. sat up in the front portion of bunch for first 40km then punctured, so annoying! Got motorpaced back on but the bunch was going hard to catch break so took almost 10mins. Also the cassette on the wheel from the wheel wagn. wasnt working with my chain was tired as when i caught up, then got tangled in a little crash before first hill on second lap. Chased back on, then was slow getting my food at the feed zone and couldnt chase back on. Cracked on the main climb before i could chase on. Myron and tom scully sat up so i cruised the last 45km with them and tom pierce and andrew mcd. Legs felt smashed afterwards. Still pleased with my ride though over the weekend considering minimal training |
| road warm up/down 20:00 [3] | |
| |
| |
Saturday Apr 14 |
| road race (Te A Tour stage 2) 3:18:52 [5]118.16 km (1:41 / km) | |
| ahr:165 max:203 shoes: DMT rsx carbon |
| Awesome day of riding. A reso flat course with mainly power climbs. Legs feeling good after tt yesterday. Attacked after about 30km, got off the front. horsey, josh, andrew and a couple of other guys got across and we set up a good bunch, all rolling through well. caught the early break at like 50km, dropped two of them but george held on. Stayed out until bout 15km to go when all the big boys caught us. crackd a bit on the climb before they caught. tried to hold on but they wer going for sprint ace points so i dropped, stayed in the middle with andrew and jordan. made it to about 4km to go before the next 6 caught me. stayed with them to the line and ended up 17th on the stage. stoked as with my ride. felt really strong for about 100km. |
| road warm up/down 48:36 [3] | |
| shoes: DMT rsx carbon |
| Nice long warm up and good 20min warm down. legs feeling pretty good, not feeling like cramping so stoked as |
Friday Apr 13 |
| ITT race (Te A Tour stage 1) 41:28 [5]25 km (1:40 / km) | |
| ahr:178 max:201 shoes: DMT rsx carbon |
| Stage 1, 25km time trial
Horrendous wind, so hard on the way out, had to work so hard, also made it hard on the aerobars with the crosswind, finished it strongly and caught two guys on the way home. Pretty pleased with my ride 33 out of 57. alex cull ripped it did a 35!! |
| road warm up/down 45:00 [3] | |
| shoes: DMT rsx carbon |
| good warm up warm down. really got the legs going in the warm up |
Wednesday Apr 11 |
| orienteering race 13:17 [5]3.1 km (4:17 / km) | |
| shoes: Asics Gel 1120 |
| sprint o at oteha massey campus
1st m21
really intense map, heaps of building detail. pretty good run, a couple of poor route choices but didnt really lose much time. |
| |
| C • You are the man. 1 |
| run warm up/down 20:00 [3] | |
| shoes: Asics Gel 1120 |
| warm up and warm down before the sprint. right shin feeling a bit suspect, iced it after i got home. |
Tuesday Apr 10 |
| road 1:18:25 [3]39.71 km (1:58 / km) | |
| ahr:162 max:182 shoes: DMT rsx carbon |
| rode from home up to kaukapakapa then back thru helensville and old north road. Legs feeling the best they have in ages. really enjoyed the ride, hopefully legs stay like this for te a tour this weekend |
Monday Apr 9 |
| orienteering race (NZ Relay champs) 23:43 [5]4.6 km (5:09 / km) | |
| ahr:187 max:203 shoes: Inov8 flyroc 310 |
| 3rd leg of mixed long relay.
Went out in about 8th, came back in 2nd about a minute and a half behind amber. pretty good run, only dropped about 20 sec on the second to last control. pretty pleased with my run. much more accurate than yesterday. |
Sunday Apr 8 |
| orienteering race (NZ long champs) 52:23 [5]6.6 km (7:56 / km) | |
| ahr:182 max:199 shoes: Inov8 flyroc 310 |
| 1st m20a
run was ok, no big blow outs but just lots of stupid little mistakes, and generally hesitating. stuffed a couple of controls. running was reso gud, not great but just didnt feel 100%. pretty easy nav, just past orange at worst. |
Saturday Apr 7 |
| mountain bike warm up/down 43:37 [2] | |
| shoes: Time sst carbon |
| spun the legs out once i got home. headed out down valley road and hinau rd |
| orienteering race 28:45 [5]*** 4.1 km (7:01 / km) | |
| ahr:189 max:201 spiked:13/16c shoes: Inov8 flyroc 310 |
| Nz middle dist champs
2nd m20a
pretty good run apart from 2 controls. screwed 5 after doing first 4 perfect. pretty much ran past the control and didnt see it. so pissed off. also stuffed 8 because i was angry and that was the first semi hard control after i stuffed up simon like 3 mins up. pretty frustrated with myself |
| orienteering warm up/down 15:00 [1] | |
| shoes: Inov8 flyroc 310 |
| collecting controls |
Friday Apr 6 |
| |
| Event: New Zealand Champs
|
| road warm up/down 22:00 [1] | |
| shoes: Time sst carbon |
| spun the legs out up taylors road with bj. Just had to assure myself that my legs were feeling ok before this weekend. feels good to have the exams done |
| run warm up/down 15:00 [2] | |
| shoes: Asics Gel 1120 |
| warm up and warm down for the sprint today |
| orienteering race (NZ sprint champs) 15:09 [5]*** 3.1 km (4:53 / km) | |
| ahr:187 max:201 spiked:13/16c shoes: Asics Gel 1120 |
| NZ sprint champs
Auckland botanical gardens
1st m20a, (5th m21e)
Pretty good run. legs felt a bit flat, bad training week explains that. but mind was going well. small mistakes on 9 and 10, maybe 25 seconds and a bit of hesitation on a couple of others but not realy tangible time loss. pretty happy. |
Wednesday Apr 4 |
| road 1:45:12 [4] | |
| ahr:165 max:192 shoes: DMT rsx carbon |
| rode from home into town via bethells. legs felt pretty average to start with even though i was trying to push it, havent trained much this week due to uni tests. Legs got better as the ride progressed, until I absolutely ripped it going along the cycleway, over 50km without a tailwind! |
Sunday Apr 1 |
| orienteering 1:13:21 [4]10.7 km (6:51 / km) | |
| ahr:174 max:186 shoes: Inov8 flyroc 310 |
| AOC promo event
made some really dumb mistakes at the start, mainly due to rushing and taking really bad bearings. Got better after first long leg when i finally switched my brain on. Nailed the two controls in the low vis green. Enjoyed the 2nd half of the run quite a lot. |
| run warm up/down 15:00 [2] | |
| shoes: Inov8 flyroc 310 |
| warm up and warm down. mainly warm down as i ran to get maps from mapchange |