Training Archive: TomIn the 31 days ending 2006-10-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||
Tuesday Oct 31 | ||
| road (included crit) 2:18:05 [4]69.48 km (1:59 / km) | |
| ahr:166 max:200 shoes: DMT rsx carbon | ||
| rode to north harbour crit via ridge road. rode a grade crit. not too bad, did a mean attack with brenton but blew after about a lap. 1 top ten sprint. legs still tight from the weekend. went hard on the way home because it was getting dark. | ||
Monday Oct 30 | ||
| Note | |
| Legs feel like crap. really sore thighs, from the run. calves are prety rooted too haha o well at least shins are all good | ||
Sunday Oct 29 | ||
| multisport race (Rodney Coast Challenge) 3:36:07 [5] | |
| ahr:167 max:198 | ||
| Rodney Coast Challenge
5th Open Men. 10km run, 30km road, 21km mtb, 8km kayak took me about 3.35. First run was tougher than i thought it would be, finishd about 8th overall. road was wet and windy for the bike but rode pretty well, started cramping really early??? which was anoyin. mtb was my best leg and i rode up to 2nd place. ride was good despite some cramping still. lost most of my time in the paddle, but it went remarkably well considering how little padling i have done. the swallow was prety fast too which helped. legs felt prety screwed after and i could only just run when i got out of the kayak. | ||
| C • tommy 3 | ||
Friday Oct 27 | ||
| road 2:08:42 [3]64.84 km (1:59 / km) | |
| ahr:170 max:186 shoes: DMT rsx carbon | ||
| Rode out to kaukapakapa then across to dairy flat then up to ridge road and home through kumeu and huapai on sh16. good ride, headwind to start with but not too strong. legs feeling pretty good on the flats, not climbing as well as they used to. legs feeling better than wednesday night | ||
Wednesday Oct 25 | ||
| road 1:45:49 [3]50.33 km (2:06 / km) | |
| ahr:164 max:192 shoes: DMT rsx carbon | ||
| road ride. went out to bethels hill via taupaki and the back way through cottle road. legs felt ok, felt a bit tight for some reason. only got rained on a little bit. shins were fine | ||
Tuesday Oct 24 | ||
| run 33:45 [2] | |
| shoes: asics 1110 | ||
| Physio said to go for a light run to test out shins. ran around the waimauku school fields on wet grass. shins were fine, a little bit sore at first but never got bad enough to effect my running style. enjoyed the run even though i was just running laps | ||
Sunday Oct 22 | ||
| road 4:39:53 [3]126.09 km (2:13 / km) | |
| ahr:156 max:198 shoes: DMT rsx carbon | ||
| road ride with the boys.
rode from home via ridge road over to upper harbour. met the guys and went: westgate, waitakere, bethels fire station hill, quary hill, scenic drive, titirangi, avondale, cycleway then home along sh16. found new hill at bethells fire station that is insanely steep, like 20% gradient goes for jst under 1km. ruthless as up and down. i was feeling good for most of the ride but blew hard as we were coming up to lincoln road. had to persuade myself prety hard for the last 10km. we were pushing it hard in the hills tho. shins absolutely fine, a think a lump that was there b4 disappeared during the ride? feelin prety good after a break from the bike. just need some more miles. | ||
Friday Oct 20 | ||
| road 3:56:28 [3]105.26 km (2:15 / km) | |
| ahr:158 max:188 shoes: DMT rsx carbon | ||
| rode into town via cycleway then met alice and did a loop round town and eastern suburbs. had a coffee stop about halfway for quite a while. rode home via cycleway afterwards. rained most of the time on the way in and out. headwind on the way home which was anoyin. legs felt alrite, climbing shit but endurance isnt too bad. I even enjoyed riding back in the rain | ||
Sunday Oct 15 | ||
| mountain bike race (Akl mtb champs) 2:23:59 [5] | |
| ahr:170 max:192 shoes: Time sst carbon | ||
| Akl mtb champs round 2
Hunua 2nd open men Had a reso good race. shins were a bit funny on lap3 and I fully dont have the race speed that i had after worlds but pretty happy. went with matt treanor at the start but got dropped in second section of singletrack. help gap at about 2mins. I blew hard on the last lap so need some miles in the legs. | ||
Friday Oct 13 | ||
| Note | |
| no training. damn shins, didnt even go for a ride. they wer hurting a bit even siting on da windtrainer so just decided to rest
| ||
Thursday Oct 12 | ||
| mountain bike (woodhill) 1:56:05 [3] | |
| ahr:150 max:181 shoes: Time sst carbon | ||
| rode from home out to woodhill tracks via kiwitahi road then home along sh16. real windy. shins a bit sore even when riding which is kinda anoyin. legs turing over well apart from that. was good to get back on the bike, kinda flt like a run though | ||
Sunday Oct 8 | ||
| orienteering race (Aus relays) 42:35 [5]**** 6.2 km (6:52 / km) +285m 5:35 / km | |
| spiked:13/20c shoes: vj twisters | ||
| Australian relay champs
second fastest time 1st m17 - 20e Ran first leg. alright run, a bit scrappy tho. ryan dropped me near the start but i was still second in. legs feeling really really shit cos of shin splints o wel. | ||
Saturday Oct 7 | ||
| orienteering race (Aus LOng Dist Champs) 1:13:58 [5]**** 10.9 km (6:47 / km) +450m 5:37 / km | |
| spiked:12/18c shoes: vj twisters | ||
| Australian Long Distance Championships
3rd m17-20e 3.58 behind ryan and 3.52 behind simon 6.54 ahead of 4th Good run. small mistakes on first 2 controls and careful route choice to 3. ryan caught up at 4. spent the rest of the run trying to get away, im just not smooth enough, could get away mid leg but had to slow down too much in the rock detail around the control. pleased with third. Shins were killing me in the morning but took 2 neurofen plus and from the start they were fine, felt shit afterwards but were fine on the run. really pleased with how i was running. | ||
Friday Oct 6 | ||
| orienteering (Aus champs model) 1:45:00 [1]*** | |
| shoes: asics 1110 | ||
| walked the model because shins were dam sore. wandered round with rach and kate and did some controls. kind of frustrating to have to walk but i was orienteering well haha | ||
Wednesday Oct 4 | ||
| orienteering race (Aus schools relay champs) 34:38 [5]**** 5.8 km (5:58 / km) +185m 5:09 / km | |
| spiked:9/14c shoes: vj twisters | ||
| Australian schools relay
5th fastest sen boy NZ team 1st by miles pretty average run really. concentrated too much on going fast. screwed number 5 and lost maybe a minute then dropped about 2 minutes on 7 and 30 sec on 8. also small mistakes on 4 and 6. I was running really well though and made up time on running. pretty happy with another win. | ||
Tuesday Oct 3 | ||
| orienteering race (Australian Schools) 47:37 [5]**** 8.1 km (5:53 / km) +290m 4:59 / km | |
| spiked:12/17c shoes: vj twisters | ||
| Australian schools individual
1st senior boys 3.01 up on Nick Andrewartha Good run, kind of surprised that it won though at the time, but thinking about it mistakes were only small little control circle errors. finally got into the map at control 4 after some tentative controls including a mistake at 3 from rushing. last loop was almost error free. running speed was good. really enjoyed it. had convinced myself on the way to 15 that i wasnt going to win, because blair had suggested a winning time close to 40. so stoked! | ||
Sunday Oct 1 | ||
| orienteering race (WA champs day 2) 1:27:19 [5]***** 9 km (9:42 / km) +480m 7:40 / km | |
| spiked:10/17c shoes: vj twisters | ||
| WA state champs day 2
4th m17-20e 10.46 behind ryan hardest day of orienteering ever. thick as bush and ruthless climbs. took some dumb route choices in the middle of the course which made navigation hard and wasted energy, dont always have to go straight. got lazy at the end cos i was tired. navigated well off the start | ||