Wednesday Jun 20 |
 | orienteering 49:17 [4]***** 5.4 km (9:08 / km) | |
| ahr:164 max:185 shoes: inov8 flyroc |
| training at white lightening. Real cold! map is so intense, nailed the first two before the detail then proceded to drop like 7mins on the second one in detail. just messy. need to have good exit direction and know my control feature, once i got some contour i was sweet, like on the uphill side of the road. shins feeling average during warm up but came better during this run |
| orienteering 32:41 [3] | |
| ahr:154 max:184 shoes: inov8 flyroc |
| second set of exercises on white lightening, did some quick little loops round pivots and legs with the middle all blacked out finished with a line exercise. felt pretty good, did the blacked out legs well. |
| run 22:00 [3] | |
| shoes: inov8 flyroc |
| warm up |
Tuesday Jun 19 |
| run 35:00 [2] | |
| ahr:147 shoes: inov8 flyroc |
| warm up and down, ran out thru totara park then back for warmup then cruised round course 1 from nats as a warm down |
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| C • isnt it still monday 2 |
| orienteering 38:29 [5]5.88 km (6:33 / km) | |
| ahr:183 max:196 shoes: inov8 flyroc |
| training course at spaghetti soup. Legs feeling good and head working well started 2mins behind simon and caught him at 4, then proceded to take a dumb exit out of 5 which allowed him to repass me. however caught back up and pinned it to the ended apart from a small error on 12 which was on of those vauge kinda woodhill choose the re entrant legs, only off by 1 re entrant and fixed it up, maybe 90sec, but nothing too serious. Overall happy with my run. |
| strength and conditioning 20:00 [3] | |
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| mainly lower leg stuff for my dumb shins, anyone want to swap? |
| run 25:00 [2] | |
| shoes: inov8 flyroc |
| picking up controls after for warm down and warm up |
Monday Jun 18 |
| run intervals 13:59 [5] | |
| ahr:172 max:187 shoes: inov8 flyroc |
| intervals this arvo after i got home. One of sadies double days. 2 sets on 4x 2:1 rest:work with about 30sec work. ended up doing it around the track thing at waimauku school. Legs felt reso gud, this morning didnt worry them too much. good session |
| run warm up/down 30:19 [3] | |
| ahr:148 max:160 shoes: inov8 flyroc |
| warm up and warm down for this arvo sessions |
| orienteering 12:23 [5]2.7 km (4:35 / km) | |
| ahr:185 max:197 shoes: inov8 flyroc |
| sprint training at botanic gardens. Legs feeling pretty good, didnt really find my stride though, felt like i was fighting the terrain instead of gliding through it. fatigue not a problem just couldnt hit tempo. beat james by 3sec but lost to simon by bout 10. on a positive note largely error free, some hesitation on 2 controls but pretty good atherwise, just too slow
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Sunday Jun 17 |
| orienteering race 1:34:06 [5]11.2 km (8:24 / km) | |
| ahr:169 max:174 shoes: inov8 flyroc |
| OY1 spaghetti soup
ok run, errors on 1,2,3,4,7,19 apart from those my orienteering was good as, from 20 to 26 spiked everything and ran well. legs feeling great |
Saturday Jun 16 |
| run 1:52:16 [3] | |
| ahr:150 max:187 shoes: inov8 flyroc |
| run in the waitaks with simon mark and soggy. Legs feeling really good today. I think it was worth it doing a recovery ride yesterday. Didnt feel like a tired at all. Had the steep climb on chateau and mosquito. the best session of the week and one of the best runs in ages |
Friday Jun 15 |
| road 1:01:33 [2]30.54 km (2:01 / km) | |
| ahr:149 max:172 shoes: DMT rsx carbon |
| AR ride around the back of kumeu and taupaki and riverhead. Feeling really flat today. real cold |
| strength and conditioning 35:00 [3] | |
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Thursday Jun 14 |
| road 1:18:26 [3]38.61 mi (2:02 / mi) | |
| ahr:146 max:172 shoes: DMT rsx carbon |
| rode home from town. very very tired, prety much went to bed as soon as i got home. this may be why my hr was so low, legs were turning over well though |
Wednesday Jun 13 |
| run 1:02:14 [4] | |
| shoes: Asics Gel 1120 |
| did intervals at the domain. forgot to wear my hrm so got no hr. legs felt pretty good. shins were ave in warm up but came sweet once i got going. did 1,2,3,1,2,3,1,2,3 with 1 min between efforts. |
| road 1:16:41 [3]39.4 km (1:57 / km) | |
| ahr:159 max:170 shoes: DMT rsx carbon |
| rode from home into town in the arvo. a wee bit tired but felling pretty sweet. did a good effort through kumeu, racing cars is so much fun. |
Tuesday Jun 12 |
| road 1:05:07 [4]35.78 km (1:49 / km) | |
| ahr:170 max:196 shoes: DMT rsx carbon |
| rode from home into town for my exam. went fast partly because i convinced myself i was running late even though i was sweet as. legs felt good, raced some cars through kumeu, i love it when you can overtake fat 40 year olds, especially when they try to re overtake you but cant haha |
Monday Jun 11 |
| road 1:25:46 [4]45.64 km (1:53 / km) | |
| ahr:170 max:190 shoes: DMT rsx carbon |
| Road ride from home up sh16 to helensville then up to kkk then home via peak road. legs turning over well on the flat despite a bit of wind. pushed the tempo, especially back along peak road. good session. exams end tomorrow and i will finally be free |
Sunday Jun 10 |
| orienteering 35:01 [5]*** 5.8 km (6:02 / km) | |
| ahr:190 max:201 spiked:22/29c shoes: inov8 flyroc |
| auckland club relays. mass start. was fastest on leg one, just ahead of james and greg. Legs felt alright, heart rate is unusally high though, especially as i backed off a bit at the end. Maybe the tail end of being sick the last few days? also lack of training this week may have taken the edge off my legs. Pretty happy with my run |
| run warm up/down 15:00 [3] | |
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| warm up and down |
Saturday Jun 9 |
| run 23:33 [3] | |
| ahr:160 max:182 shoes: inov8 flyroc |
| run at western springs after my exam to empty the head out a bit. only 1 to go on tuesday yay then back to the training properly. |
Friday Jun 8 |
| road 1:31:46 [3]42.28 km (2:10 / km) | |
| shoes: DMT rsx carbon |
| rode home from town after exam today. really bad headwind, legs feeling quite good though |
Thursday Jun 7 |
| road 1:22:08 [3]37.49 km (2:11 / km) | |
| ahr:158 max:180 shoes: DMT rsx carbon |
| missed training yesterday cos of study for exams had first one this morning and went alright. rode home via cycleway and redhills and kumeu after exam. legs felt ok, real bad headwind |
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| C • :D 1 |
Tuesday Jun 5 |
| road 43:38 [3]20.53 km (2:08 / km) | |
| ahr:151 max:190 shoes: DMT rsx carbon |
| rode from home out to the 4wd adventures and then home. head really not in it today. have spent so much time studying and couldnt really get into the ride. Did two big sprint efforts to try and get it going and it sorta worked. Legs feeling really good after the last two days |
Monday Jun 4 |
| mountain bike 3:10:38 [3] | |
| ahr:149 max:190 shoes: Time sst carbon |
| rode from homa up to rob and marquitas via old north road. then went riding with sam in the forest. then rode home. went pretty hard there and back, legs a bit flat from yesterday, but were good in the terrain, not so good on the long flats out south head. |
Sunday Jun 3 |
| orienteering 3:52:54 [3] | |
| ahr:148 max:191 shoes: Inov8 flyroc 310 |
| Neils Royal Rogaine
at rob and marquitas place
ran with sam and andrew. got most of the controls, including the ones in the mangroves! my first rogaine and really enjoyed it, wen at a good pace for the first hour or so then backed off and interspersed periods of fast with periods of slow. really killed it in the last 20mins. legs felt good the whole time. sam and andrew were good as to run with. So big thanks to neil for such a good event |
Saturday Jun 2 |
| orienteering 51:04 [5]7.5 km (6:49 / km) | |
| ahr:185 max:191 shoes: Inov8 flyroc 310 |
| loop race at telephone track coastal. 2 major mistakes worth 90sec each, also pulled up short on quite a few controls. very wet. legs feeling a bit flat, think its because im still quite tired. will go to bed early tonight, stop studying as much haha. exams all over tuesday week so not long to go. |
| run warm up/down 10:00 [2] | |
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| warm down |
Friday Jun 1 |
| mountain bike 1:02:25 [3] | |
| ahr:157 max:189 shoes: Time sst carbon |
| mtb at the bikepark, pretty much loop round the perimeter of the park on tracks. realise how small it is. |
| orienteering intervals 12:34 [5] | |
| shoes: Inov8 flyroc 310 |
| stopped in the middle of my ride and did some control picking interspaced with 200m efforts every 3 controls. legs felt good and was in touch with the detail |