Sunday Dec 31 |
 | run 42:55 [3]8.1 km (5:18 / km) | |
| shoes: Asics Gel 1120 |
| ran around the block down constitution hill. legs feeling good. shins are not sore but i always imagie that there is something wrong with them while im running |
Saturday Dec 30 |
| mountain bike 2:51:24 [3] | |
| ahr:150 max:180 shoes: DMT rsx carbon |
| Rode from home up to helensville via inland road then back along sh16 to bradley road. into the forest then did haggis, python, anaconda, buzzard, haggis, doris, ed rush, link, big muma, cookie road, race race then out and home via kiwitahi road and old north road. legs feeling good but a bit tired. pretty pleased with that. yay last day of work tomorrow then no more stupid beer stacking for ages! started taking velcaps again today. |
| strength and conditioning 20:00 [3] | |
| |
| stuf for shins and knees. itb and vmo |
Friday Dec 29 |
| orienteering 1:10:07 [3] | |
| ahr:145 max:170 shoes: Inov8 flyroc 310 |
| training at celebre. did part of the oy course backwards then ran a middle course from a few years ago. Did just under 20min for a 3.6km course. first control at the start of the run was an absolute disaster, did a 90degree mistake without realising it, just drifted round. but improved from there. legs feeling really good, no probs with shins or knee. |
Thursday Dec 28 |
| road 3:15:46 [3]90.35 km (2:10 / km) | |
| ahr:152 max:189 shoes: DMT rsx carbon |
| road ride with jono again. met in taupaki rode from home then redhills triangle cycleway pt chev then new lynn titirangi scenic drive bethels home via hanham. legs feeling crap to begin with but felt heaps better once i got going. climbing really well. such a fun session |
Wednesday Dec 27 |
| road 3:30:24 [3]95.83 km (2:12 / km) | |
| ahr:157 max:188 shoes: DMT rsx carbon |
| road ride with jono. went from home to waitakere then bethels scenic drive titirangi glen eden west coast road henderson swanson red hills road home via sh16. legs feeling pretty good. didnt have any food while i was riding but didnt blow. |
| |
| C • D: 2 |
| run 30:59 [2] | |
| shoes: asics 1110 |
| same run as yesterday down to waikoukou valley estate. was really misty tonight though and was solidly drizzling. legs feeling good, shins and knees sweet as again. legs feeling far less tight after stretching. |
Tuesday Dec 26 |
| mountain bike 2:16:12 [4]42 km (3:15 / km) | |
| ahr:173 max:192 shoes: Time sst carbon |
| ride at riverhead. did 2 laps of the xc loop and barlow road to carters. went hard the whole time. legs feeling surprisingly good. i think a bit of rest has done me good |
| run 34:26 [2] | |
| shoes: asics 1110 |
| run in the evening. cruised from home down to the winery then out to waikoukou valley esate to the pine trees then ran home. legs feeling good, no probs with shins or knees. right shin felt a bit funny at the start but got back to normal. |
Sunday Dec 24 |
| strength and conditioning 20:00 [1] | |
| |
| focussed on core also did the exercises for my knee |
Saturday Dec 23 |
| mountain bike 1:19:19 [2] | |
| ahr:138 max:178 shoes: Time sst carbon |
| Damn tired from work. 3rd ten hour day straight. went for a ride to riverhead when i got home. legs felt ok just cruised and concentrated on technical aspects. My left knee is quite sore. dont know what it is, i cant remember if i have hit it on anything, i probably have |
Friday Dec 22 |
| mountain bike 2:14:48 [3] | |
| ahr:148 max:180 shoes: Time sst carbon |
| mtb at riverhead. heaps of singletrack. really good ride. had a long day at work but felt good once i gt going. legs feeling good. |
| strength and conditioning 20:00 [1] | |
| |
| shins and knees |
Thursday Dec 21 |
| road 33:57 [2]17.7 km (1:55 / km) | |
| ahr:154 max:188 shoes: DMT rsx carbon |
| rode from westlake to sarahs house.laxd out for a few hours then rode back to westlake. went real hard on the ride, had a bad as cross wind. was goin to go furthur but couldnt be bothered |
Wednesday Dec 20 |
| orienteering 1:32:30 [2] | |
| ahr:127 max:165 shoes: asics gt2110 |
| cruisey o with greta. went to muriwai and wiggles. legs felt ok. cruise was good as i had almost completely forgotten how to orienteer. need to get some new o shoes! |
| strength and conditioning 20:00 [3] | |
| |
| core and vmo |
Tuesday Dec 19 |
| mountain bike 2:19:41 [3] | |
| ahr:145 max:180 shoes: Time sst carbon |
| collected the southern controls from sunday. rained the whole time but was pretty good ride. felt good didnt go too hard though |
Monday Dec 18 |
| orienteering 1:01:51 [3] | |
| ahr:160 max:180 shoes: vj twisters |
| ran from gate down to celebre. was going to do sum o bt decided to take it easy on the legs since i havent been runing much |
Sunday Dec 17 |
| mountain bike 1:57:34 [3] | |
| ahr:159 max:188 shoes: Time sst carbon |
| mtb at riverhead before work in the evening. rode from home out to barlow did up then resurection. then up pattersons, down then back up barlow and across to the old xc loop. did that then rode home. real sunny. legs feeling great |
Saturday Dec 16 |
| mountain bike 1:24:11 [4] | |
| ahr:163 max:189 shoes: DMT rsx carbon |
| makarau madness today.
went for a ride while the six hour teams were out. went from mahurangi forest up kaipara hills road and down to the rapids in 37mins! i was flying cos i wanted to meet up with alice and andy before they left the river. turns out they didnt even go to the river. I gapped it back to the event centre via eves road and dills. legs feeling really good. got mean sunburn on my shoulders though. |
Friday Dec 15 |
| strength and conditioning 20:00 [3] | |
| |
| was a bum and didnt go training cos was late home from work and have heaps to organise for th event tomorow. just did sum core stuf and some new exercises that the physio gave me to do |
Thursday Dec 14 |
| road 1:38:41 [3]42.45 km (2:19 / km) | |
| ahr:151 max:174 shoes: DMT rsx carbon |
| warm up for crit around the port with brad and then riding to alices after the crit then back to the car. legs feeling alright, tired from work though |
| road race (AKL crit champs) 51:51 [5]38.47 km (1:21 / km) | |
| ahr:178 max:201 shoes: DMT rsx carbon |
| akl crit champs. yay i stayed in the bunch. bloody hard. everyone was going so hard. subway and team genius were doing hard out team stuf for godfrey and strong so was really fast. felt pretty good. lasted the whole time without getting more tired. |
Wednesday Dec 13 |
| orienteering race 42:38 [4]8.2 km (5:12 / km) | |
| ahr:166 max:182 shoes: asics gt2110 |
| felt ok. made sum dumb as orienteering mistakes. only like a minute behind simon but lyk 4 behind mark. tired from work. |
Tuesday Dec 12 |
| mountain bike 2:38:15 [3] | |
| ahr:154 max:178 shoes: Time sst carbon |
| rode from home to orewa for north harbour cc hill climb race. rode through riverhead. trails are mint and legs feeling pretty good. felt a bit tired starting off home but got into a rhythm prety quick. |
| mountain bike race (NHCC Hillclimb) 11:09 [5]3.9 km (2:52 / km) | |
| ahr:184 max:196 shoes: Time sst carbon |
| rode my mtb in the race because i wanted to ride through the forest to get there. tt hillclimb so all good. tom beat me by 4 seconds so i got second. felt alright, should have warmed up more (at all would have been good haha) |
Sunday Dec 10 |
| mountain bike race (akl champs final) 2:10:36 [5]38.4 km (3:24 / km) | |
| ahr:176 max:200 shoes: Time sst carbon |
| AKL Champs XC
Riverhead
1st open men, 2nd for series
awesome race. felt so good. had a good start, except took a wrong turn on the first climb and went from 1st to the back of the front group, only like 10sec. was in 3rd for 1st lap. climbed back to leigh at the end of lap 1. got away at the start of lap 2. caught matt at the start of lap 3 and passed him for a bit at the end of the lap. then he attacked. legs felt good so i didnt sweat it and let him get a gap. climbed back to him up the main climb sat in then on the last climb attacked him and rode away and won by a minute! legs felt mint. bike was good as too not too muddy. |
Saturday Dec 9 |
| mountain bike 1:47:20 [2] | |
| ahr:140 max:170 shoes: Time sst carbon |
| ride at woodhill with freddie and andy. prety crusy cos freddie blew real hard. knee all good |
| strength and conditioning 20:00 [3] | |
| |
| |
Friday Dec 8 |
| road 2:13:24 [3]57.75 km (2:19 / km) | |
| ahr:153 max:178 shoes: DMT rsx carbon |
| rode from home to albany to watch joe and mitch at touch nationals, bloody windy especially coming home, was going so slow cos of the wind. knee a bit sore at the end |
| |
| C • Lil Punk 4 |
Thursday Dec 7 |
| road 2:28:57 [3]71.25 km (2:05 / km) | |
| ahr:153 max:180 shoes: DMT rsx carbon |
| rode from cyco to alices house along the waterfront then back to tank farm for the crit. then back to alices after the crit and then back to the car at cyco via meadowbank and remuera. knee was a ok until about 2.45 |
| road race (Cyco crit) 35:40 [5]25.24 km (1:25 / km) | |
| ahr:182 max:200 shoes: DMT rsx carbon |
| A grade
legs feeling pretty good, stayed in the front 3rd of the main field pretty much the whole time. still not strong enough to try any attacks, especially when gordon macauley is raping everybody with solo attacks. that guy is a machine, and he knows it. good fun much better than last week |
| strength and conditioning 20:00 [3] | |
| |
| knees and core |
Wednesday Dec 6 |
| mountain bike 1:20:00 [2] | |
| shoes: Time sst carbon |
| put out controls for the rogaine and cruised round while they were doing it. legs felt really shit. |
Tuesday Dec 5 |
| orienteering 45:08 [2] | |
| shoes: asics gt2110 |
| checked control sites for the rogaine tomorow. good run around one tree hill. reso cruisy run. shins felt fine and knee was sweet but felt a bit weird wen i started off |
| road 1:25:10 [1]27.59 km (3:05 / km) | |
| shoes: DMT rsx carbon |
| road ride woth nicky. rode out to muriwai. quite alot of wind around. Nics so fast on the descents for sumone whos done hardly any riding. fun as ride |
| orienteering (summer series) 41:14 [4]9.5 km (4:20 / km) | |
| ahr:181 max:198 shoes: asics gt2110 |
| panmure basin
2nd behind simon. beat neil and mark.
legs feeling ok, still havent got speed back but not really focussing on that atm so is to be expected. shins and knees were great. right calf felt really tight. |
Sunday Dec 3 |
| road 6:01:40 [3]170.45 km (2:07 / km) | |
| ahr:157 max:188 shoes: DMT rsx carbon |
| Big ride with brad. met at westgate then henderson, mountain road, scenic drive, titirangi, blockhouse bay, hillsborogh, mangere, otathuhu, middlemore, manukau, velodrome, danemora, whitford, howick, pakuranga, mt wellington, glen innes, waterfront, glendowie, meadowbank, remuera, newmarket, cycleway, triangle road, nixon road, sh16.
mean ride. stopped at alices house and at a bakery in glen innes. brad was feeling shit so pace wasnt too fast, he just sat on my wheel for the last 80km. knee felt like shit! really sore after about 3 hours on the lateral side around the insertion of vastus lateralis and itb. itb reso tight. will talk to physio on monday |
Saturday Dec 2 |
| strength and conditioning 20:00 [1] | |
| |
| itb, calves and quad tuf that chloe told me to do. and some core strengthening |
Friday Dec 1 |
| mountain bike 2:15:30 [3] | |
| ahr:149 max:175 shoes: Time sst carbon |
| cruisy sorta ride from home out to woodhill via inland road and bradley road. did a loop of the bike park and then rode home via sh16. went a bit slower than usual, bit of a rest day i guess. legs feeling a bit tight. |