Sunday Sep 30 |
 | mountain bike 1:41:05 [3] | |
| ahr:152 max:185 shoes: Time sst carbon |
| marking out course for ak mtb at rob and marquitas. did 2 laps with some dazzle putting arrows at all the intersections (there are like 3000) sort of stop start with the times i was riding being at a fast pace. also a bit of extra time not included that was riding round the bottom fiquring out the events centre portion of the lap. legs felt mint today. |
| run 25:37 [3] | |
| ahr:157 max:174 shoes: Asics Gel 1120 |
| cruisy run un the rain. Daylight saving so wasnt too dark. legs felt pretty good, shins were mint! different acupuncture that the physio used musta helped. still deep band of tension though. left ankle is finally starting to feel better. ran up to kerr taylors bush did a loop then back. |
Saturday Sep 29 |
| mountain bike 2:32:13 [3] | |
| ahr:148 max:180 shoes: Time sst carbon |
| solid lsd ride. went from home, school road, taiapa road, constable road, mint track in muriwai, coast road, mission, haggis, tree hugga, link, cookie, race face, home via sh16. was going to go up kiwitahi but had too much study to do when i got home so piked on that. legs felt ok, a wee bit sluggish along coast road. getting my enurance back though. real tight deep adductor, dont know why? have been stretching it out heaps since i got back.
cant wait for uni exams to end so i can do rides like this that are longer and do them everyday.. grrrrr... motivated! |
| strength and conditioning 15:00 [3] | |
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Friday Sep 28 |
| road 2:14:07 [3]63.18 km (2:07 / km) | |
| ahr:164 max:180 shoes: DMT rsx carbon |
| ride into town before uni. ran a little late for my 8am lecture. leaving home at 5.45 is pretty damn cold, especially with the frost. legs took a bit to get going but were sweet by the time i got to waitakere. went school rd, taupaki, waitakere, bethels, pukemateo, titirangi new lynn mt eden newmarket.
felt mint even at the end. mint as morning for training |
Thursday Sep 27 |
| run 22:44 [2] | |
| ahr:152 max:170 shoes: Asics DS Trainer |
| cruise around the domain to test out shins and ankle. both feeling better, although shin is still very random. physio did a long as session on it today with even more needles than usual. she is still mystified as to the exact cause |
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| C • Noisy seat post 3 |
| strength and conditioning 15:00 [3] | |
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Wednesday Sep 26 |
| Kayaking 1:40:00 [3] | |
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| kayak with rob and caryn. went from shelly beach north then down one of the little rivers that flows into the harbour. arms felt much better than the last couple of paddles, was in the front of the double, managed to not hit too many mangroves. sunny as which was mint |
| Kayaking 5:00 [3] | |
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| went for a quick paddle in the single, pedals werent close enough so tippyness was exagerated, got into it after about 200m. waay faster than the double off the mark. just to see how the single felt really. |
Tuesday Sep 25 |
| road 1:09:08 [3]37.45 km (1:51 / km) | |
| ahr:163 shoes: DMT rsx carbon |
| rode from home into town for uni. pretty cold, legs felt ok, got some sweet burn in my quads though which was weird. not feeling too tires, weekend of sleep was good
is it bad to sit down when you get home and get a whole bag of jetplanes? or is it glycogen replenishment?
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| C • jet planes 2 |
| road 1:16:14 [3]37.61 km (2:02 / km) | |
| ahr:159 max:184 shoes: DMT rsx carbon |
| rode home from uni after getting pissed off at physics for 2 hours. i hate that shit. managed to miss the rain. no burning like this morning, felt pretty damn good, bit of a westerly so that knocked the speed back a bit |
| strength and conditioning 15:00 [3] | |
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| core |
Sunday Sep 23 |
| orienteering 2:24:53 [2] | |
| ahr:140 max:189 shoes: inov8 flyroc |
| training on last weeks courses with neil greg and nick. pretty good, felt like i started to orienteer again right at the end, thanks neil and greg for telling me to actually look around and think about where i was going. I think that that has been my main problem lately. shins ok, pinged the dumb ankle again but hardened up and it came sweet. |
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| C • Look around 2 |
Saturday Sep 22 |
| strength and conditioning 15:00 [3] | |
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| mountain bike 2:39:19 [3] | |
| ahr:151 max:178 shoes: Time sst carbon |
| mtb with mark up from ahuroa. rode some mint climbs in mahurangi forest. legs feeling much better climbing today, starting to get my mojo back. descending really well too, think this core stuff is helping. perineum was swee t today, although mtb seat is marginally thicker than my road bike seat (3mm vs 1mm) haha
good length, legs just starting to feel a little tired at the end, good as lsd session.
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Friday Sep 21 |
| road 2:41:53 [3]79.57 km (2:02 / km) | |
| shoes: DMT rsx carbon |
| ride after uni. went from newmarket out thru remuera, mt wgtn, botany, howick, whitford gorge, brookby, manurewa, airport, onehunga, 1 tree hill, ponsonby.
legs felt pretty good despite quite a bit of wind around. perineum was feeling weird, almost hurting but not. i am pretty much sure that it is due to atrophyed and tight gluteals. felt better as the ride proegress.
cool loop and stoked to be riding in the sun |
Thursday Sep 20 |
| road 55:25 [3]29.57 km (1:52 / km) | |
| ahr:150 max:178 shoes: DMT rsx carbon |
| rode from newmarket to swanson. went through westie land and nearly got killed about 3 times by rednecks in their holden commodores. legs feeling pretty good, but bloody cold day |
Wednesday Sep 19 |
| mountain bike 2:17:25 [3] | |
| ahr:165 max:189 shoes: Time sst carbon |
| Mtb at rob and marquitas place. rode three laps of the course that is going to be used for the akl mtb champs round next month. did first and third lap at about 70% with the middle lap at 85 -90%. legs went through stages of feeling crap and others of feeling great. need to do some serious base work. ankle was ok, aware of it but not too sore, shin twinged a couple of times but nothing serious. power has now been sapped from my legs, i am good at spinning in little chainring though :( more long sessions coming up |
| strength and conditioning 15:00 [3] | |
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Tuesday Sep 18 |
| road 1:30:39 [3]47.93 km (1:53 / km) | |
| ahr:165 max:187 shoes: DMT rsx carbon |
| road ride up sh16 to kauapakapa then back home via peak road and old north road. Legs felt shit to start with but improved heaps, think i needed to blow them out after the weekend. Up the hill home frm kkk stayed seated and perineum went a bit weird, however, I think that the cause is tight deep adductors, or something else on the deep medial part of my upper leg. Will talk to the physio about it tomorow. Ankle feeling crap still but physio tomorow. right shin also a bit dodge. sigh. |
| strength and conditioning 15:00 [3] | |
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Monday Sep 17 |
| Note | |
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| ankle is buggered today and shin is pretty nailled too. so no running or riding today. |
| strength and conditioning 15:00 [3] | |
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| did some core stuff, plus after this solid as go at getting knots out of right calf |
Sunday Sep 16 |
| orienteering race 1:40:42 [5]***** 10.2 km (9:52 / km) | |
| ahr:182 max:190 spiked:26/34c shoes: inov8 flyroc |
| auckland long champs
was 7th in elite, just 24 sec behind jamie haha, dont think he had the best of runs through. got wasted by neil darren mark and brent, but i was closer than yesterday even though course was way longer today. Went through the map change with my time just up on mark so had a pretty good first loop. paid for my lack of training lately, kinda hit the wall and started making really dumb mistakes.
a step in the right direction, annoyed im so far behind but i now know what needs improvement (ie. more orienteering and more long trainings) |
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| C • Good one 2 |
Saturday Sep 15 |
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| Event: Auckland Championships
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| orienteering race 46:08 [5]6.5 km (7:06 / km) | |
| ahr:189 max:194 shoes: inov8 flyroc |
| middle dist akl champs.
ran like a dipshit. one dumb mistake from not reading my control descriptions. disappointed with myself when i realxed near the end and made another big stuff up. Legs felt pretty good, just head wasnt there. splits were pretty similar to james and neil for all the other legs. need to stop 90% orienteering |
| Kayaking 1:35:00 [3] | |
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| kayak up in the mangroves near rob and marquitas. went in a double with jack. good as, arms feeling better, if only my bum didnt get so sore haha. focussed on keeping arms high and reaching forward. |
Friday Sep 14 |
| run 35:52 [3] | |
| ahr:158 max:178 shoes: Asics Gel 1120 |
| run at woodhill, just cruised some tracks. with a couple of little accelerations. legs felt really good, except ankle which is still giving me some trouble, hopefully its ok tomorow |
| strength and conditioning 15:00 [3] | |
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Thursday Sep 13 |
| mountain bike 1:01:00 [3] | |
| ahr:165 max:195 shoes: Time sst carbon |
| mtb after uni. Train was running really late so session wasnt as long as i would have liked. rode from home up to kiwitahi road then around to waimauku and home. legs feeling a bit flat and left ankle sore when i was riding, not good. |
| strength and conditioning 15:00 [3] | |
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Wednesday Sep 12 |
| run 1:01:49 [3] | |
| ahr:160 max:178 shoes: Asics Gel 1120 |
| run at rob and marquitas after the kayak. Shins feeling good, right leg has slightly tight calf towards distal end but on the whole good as. Ran the course that will most likely be used in the auckland mtb champs round there. rolled my ankle in the clay clearing from being gumbi, was sweet until the end when lateral side got damn sore. Luckily i have physio already tonight so will get it looked at then. |
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| C • back 1 |
| Kayaking 1:14:12 [2] | |
| ahr:119 max:156 |
| kayak in double with rob g around the mangroves, felt so shit at the start, but arms got into it. Really enjoyed it once we got going, was in the back seat and just copying rob. Helped heaps. Keen for more. interesting that hr was only low, it should have been low, but i was surprised at the average. |
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| C • kayak technique 1 |
| strength and conditioning 15:00 [3] | |
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| core stuff |
Monday Sep 10 |
| road 1:15:23 [3]36.05 km (2:05 / km) | |
| ahr:163 max:188 shoes: DMT rsx carbon |
| ride our around taupaki and out to riverhead, a bitch of a wind out that never really seemed to be a tailwind, i hate it when that happens! legs feeling pretty good, gluteals a bit tight but think that was running yesterday. despite the wind quite enjoyed it. Not going to lie, attackpoint is motivating me to get my training hours back up again |
| strength and conditioning 15:00 [3] | |
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| usual, plus some gluteal stuff that i am going to put in now, maybe related to the perineum problem. hmmm. |
Sunday Sep 9 |
| orienteering race 51:48 [4]6.3 km (8:13 / km) | |
| ahr:185 max:191 shoes: inov8 flyroc |
| oy 5 or 6 out at waiuku. Ran m18 to look after my shins. made a couple of massive stuff ups, but was clean as through the others. A bit confused as to why my hr is going so high? mayb its just the whole getting back into things. beat james by a minute! haha |
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| C • potential 3 |
| run warm up/down 15:42 [3] | |
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| warm up mainly, with a bit of a warm down |
Saturday Sep 8 |
| road 3:17:39 [3]100.84 km (1:58 / km) | |
| ahr:167 max:188 shoes: DMT rsx carbon |
| mechanics bay bunch ride. parked in lincoln road cos i wasnt up for 150 today. rode most of the way with alice, including dropping off the bunch at the airport. good pace, and good to catch up with al. legs felt pretty toasted on the way home. stoked to get it out to 100. perineum was sweet as |
| strength and conditioning 15:00 [3] | |
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Friday Sep 7 |
| road 1:13:05 [3]38.43 km (1:54 / km) | |
| ahr:169 max:192 shoes: DMT rsx carbon |
| rode home from town after doing some work at lion. Legs felt resonably good, good enough to motorpace behind a car through kumeu and up the hill at huapai at 60kph. legs were a bit toasted on the way up the last hill to home though. For some reason my heart rate is going quite high during training at the moment, but it doesnt feel like it is going that high. not sure why? |
Thursday Sep 6 |
| run 25:32 [3] | |
| ahr:171 max:180 shoes: Asics Gel 1120 |
| went for a run at swanson when i went to get katherine from the train. Went up a road that headed towards the hills, at the end it went into swanson pipeline track which apparently goes up to scenic drive. Only 10mns run from the train station to a bush track, not bad. Was very muddy but definently for the future, the looking i am doing for new areas to run is going well. finding heaps close to home that i dont normally ride. it sucks running tracks that i ride because running seems so slow. feeling really good and really motivated. shins are good, body feeling really good. |
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| C • Neil K 2 |
| road 1:14:16 [3]34.68 km (2:08 / km) | |
| ahr:179 max:192 shoes: DMT rsx carbon |
| ride in the arvo. went out to muriwai and down taiapa road, legs feeling pretty good, spinning well but lacking strength up the hills. really stoked to be riding. core stuff seems to be paying off, feels like im much more stable when im on my bike, especially flying. |
Wednesday Sep 5 |
| mountain bike 1:37:37 [3] | |
| ahr:167 max:191 shoes: Time sst carbon |
| needed this ride so bad! was wet and muddy in riverhead but loved it. I have missed it so bad, perineum was not 100% but i could deal with it. the muscles in my bum were really tight to start with which may be part of the perineum problem, not sure.. pushed it a little at times but kept reminding myself that these rides are about getting going again and getting the body back into the groove. so glad that im back riding |
| strength and conditioning 15:00 [3] | |
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| core |
Tuesday Sep 4 |
| Note | |
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| feeling pretty shit today, cold has sort of gone down into my throat, starting to improve so gave it a day off. Seems kinda pussy considering how little training im doing right now.
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Monday Sep 3 |
| run 22:25 [3] | |
| ahr:154 max:181 shoes: Asics Gel 1120 |
| cruisy run at riverhead down by the old spur track which is being felled :( have never really realised how good this place could be for running. i think i may use it more from now on |
| strength and conditioning 15:00 [3] | |
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| core |
Sunday Sep 2 |
| road 1:19:34 [3]36.88 km (2:09 / km) | |
| ahr:171 max:192 shoes: DMT rsx carbon |
| i needed a ride so went on the road bike up to kaukapakapa. legs feeling pretty good, doesnt feel like too much power has been sapped, but i did start to feel it a wee bit near the end. i have some solid base work ahead i think. |
Saturday Sep 1 |
| windtraining 36:22 [3]19.45 mi (1:52 / mi) | |
| ahr:167 max:181 shoes: DMT rsx carbon |
| couldnt take it anymore so jumped on the windtrainer. perineum was pretty good, though dont know what it would be like if i couldnt stay sitting down the whole time. did the whole session at high cadence to get the legs spinning again. felt so much better afterwards, i hope that the prob can get sorted tuesday cos im so keen to get back to it properly now |
| strength and conditioning 15:00 [3] | |
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| core stuff plus stretches |