Training Archive: TomIn the 31 days ending 2007-01-31:
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| 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 | W | |||||||||||||||||||||||||||||||||||
Wednesday Jan 31 | ||
| road 1:34:26 [3]46.7 km (2:01 / km) | |
| ahr:148 max:172 shoes: DMT rsx carbon | ||
| rode from home to work via riverhead, cycleway, meola and gladstone road. pretty relaxed ride, didnt push it. legs feeling tired from yesterday | ||
| run 10:09 [2] | |
| shoes: Asics Gel 1120 | ||
| did a quick run straight off the bike. legs felt pretty gud. no shin pain but was only cruising | ||
| road 1:40:37 [3]47.61 km (2:07 / km) | |
| shoes: DMT rsx carbon | ||
| rode home from work via new lynn henderson. legs feeling quite fatigued but got better towards the end. | ||
Tuesday Jan 30 | ||
| road 2:09:21 [4]64.45 km (2:00 / km) | |
| ahr:160 max:187 shoes: DMT rsx carbon | ||
| rode home from work and did a loop out to glendowie. legs feeling really good. rode into a headwind pretty much the whole way home. pushed it up triangle road and along the cycleway. | ||
| strength and conditioning 20:00 [3] | |
| knees and shin exercises as well as hip flexors. | ||
Monday Jan 29 | ||
| run 16:03 [1] | |
| shoes: Asics Gel 1120 | ||
| Ran up the road to kerr taylors bush. slow cruisy run just to get the legs going. physio said to try some short runs. got a little bit of shin pain after about 5mins then it went away and came back again right at the end of the run | ||
| strength and conditioning 20:00 [3] | |
| stretching as well as exercises for shins and knees | ||
Sunday Jan 28 | ||
| mountain bike race (National mtb champs) 1:34:56 [5]27 km (3:31 / km) | |
| ahr:184 max:198 shoes: Time sst carbon | ||
| Nat MTB champs
3rd under 19 men Pretty stoked with my ride, 3rd in a pretty strong field. Got a good start so decided after about 30 seconds to attack from the start. put about 15 seconds into everyone up the first climb. james and george caught me at the base of the big climb but we started working together and got a big gap. I couldnt keep up on the downhills and was losing about 15 seconds over the two big descents. Turners got real slippery with the rain and the dead dog was just sketchy cos of heaps of loose rocks on the really steep bits. Both got away on the last lap but only by 15seconds. started cramping o the last lap but not too badly so could hold the tempo up the climbs. Need to work on climbing tempo, could sit on james but need that little bit extra to be able to attack him. Overall really happy with my ride | ||
| C • well done tom 4 | ||
| mountain bike warm up/down 35:00 [3] | |
| warm up before race. used the valley road even though it was raining. feeling good once i got going. short warm down after | ||
Saturday Jan 27 | ||
| mountain bike 2:01:31 [3] | |
| shoes: Time sst carbon | ||
| 2 practise laps of the track for nationals tomorow. feeling pretty flat to begin with but got into it. second lap was much better, pinned all of turners and all of dead dog except the last switchback. i tried to take a hot line which cut the corner, made it down to the bottom of the switchback but then went over the bars and faceplanted a rock. cut up my face a bit but bike was alright and legs were fine. The track is really dry and dusty. Also rode to and from the start/finish from the brook valley campground | ||
Thursday Jan 25 | ||
| road race (cyco crit) 37:40 [5]22 km (1:43 / km) | |
| shoes: DMT rsx carbon | ||
| rode a grade at cyco crit. Legs feeling reso gud. stayed in the bunch the whole time easy. had a few gos at attacking, ended up taking the bunch with me most times tho. went real early for one prime but was caught on the line and ended up 3rd in that sprint | ||
| road 1:30:04 [2]42.3 km (2:08 / km) | |
| shoes: DMT rsx carbon | ||
| easy ride from newmarket to alices then back to tank farm for the crit. legs feeling much better on the way back, spun at a high cadence | ||
Wednesday Jan 24 | ||
| mountain bike 1:24:46 [4] | |
| ahr:158 max:189 shoes: Time sst carbon | ||
| mtb at riverhead. rode out via ararimu down to xc loop. did a lap that included a UT climb up pattersons and up to resurection. legs feeling really explosive, a bit tired at the start though. did 3 PS, 2 PC and 3 HHC. rode home via carters and spur also 3 HTS | ||
| strength and conditioning 20:00 [3] | |
| calves especially and some knees as well as core | ||
Tuesday Jan 23 | ||
| road 5:27:17 [3]150.3 km (2:11 / km) | |
| ahr:154 max:189 shoes: DMT rsx carbon | ||
| road ride with brad. rode to upper harbour bridge, then westgate, mountain road, piha, titirangi, town, viaduct, ponsonby cycleway home along sh16. legs feeling really good. didnt really blow, but got some 99cent rasberry cola in titirangi that may have helped haha. it tasted so good. rode mountain road hard, brad cracked about 2/3 of the way up and rode away from him. he also cracked on piha but i eased off. focussed on climbing hills at high cadence and seated.did a few pc. | ||
| strength and conditioning 20:00 [3] | |
| mainly focuseed on shins and knees. also on hip flexibility | ||
Monday Jan 22 | ||
| Note | |
| planned day off. went to the physio and got the shit massaged out of my calves and sum needles stuck in too for good measure. i think that its working. shins are feeling better, as in they dont hurt when im walking around any more. accupuncture is crazy, makes ur muscles contract in unusual ways. the person who invented it must be a really twisted person. maybe they were an emo? | ||
Sunday Jan 21 | ||
| road 3:25:26 [3]106.64 km (1:56 / km) | |
| ahr:151 max:191 shoes: DMT rsx carbon | ||
| north harbour bunch ride. rode from home to start of 7am bunch then did the loop and down to cafe in riverhead. then rode home via soljans intersection and sh16. really good ride. time to cafe was 2.50.22 and had averaged 32kph and 151 bpm. did quite alot of work in the bunch today. climbing legs were feeling good and i won all of the hill sprints. did a hard break just before helensville hill and held out to the top. legs sorta died after about 3.05. | ||
Saturday Jan 20 | ||
| mountain bike 2:08:35 [3] | |
| ahr:149 max:196 shoes: Time sst carbon | ||
| mtb at riverhead. rode from home then up strip to trig, through little track then out and back up to pattersons. went down the pattersons climb then back up and did the xc loop. climbed up pattersons again then out vi gorsey track. finished off up carters then down spur. legs climbing well. did 2 PC, 2 long PC and 1 PS | ||
| strength and conditioning 25:00 [3] | |
| mainly for my shins and knees. knees are all good at the moment so mainly preventative, with the shins trying to get back to being able to run again! also did some hip flexibility work | ||
Friday Jan 19 | ||
| mountain bike 1:05:02 [3] | |
| ahr:143 max:176 shoes: Time sst carbon | ||
| rode from home to riverhead and then did carters and part of the old xc loop. went down the new wcrc track. focussed on high cadence climbing and spinning. shins feeling a bit weird. had physio in the middle of the day that included trigger pointing, sticking big needles into my anterior calf! it was a weird as feeling. | ||
| road 1:04:27 [2]28.5 km (2:16 / km) | |
| shoes: DMT rsx carbon | ||
| rode from home up to helensville and out to a and p showgrounds. came home the same way. focussed on high cadence. didnt start work till 9 today so did this ride in the morning.legs feeling alright | ||
Thursday Jan 18 | ||
| road 1:28:39 [4]45.9 km (1:56 / km) | |
| ahr:165 max:186 shoes: DMT rsx carbon | ||
| rode from home to alices house via sh16 and the cycleway then through meadowbank. tried hard, went fast. legs feeling good. good pace especially along the cyclway. focussed on high cadence. had about an hour and a half at als before we rode down to the crit | ||
| road 2:08:20 [3]60.37 km (2:08 / km) | |
| shoes: DMT rsx carbon | ||
| rode from als to the crit. rode a few warm up laps with the others then stayed and watched b grade. didnt want to ride a grade with so little riding in the last few weeks. afterwards rode home via redhills and nixon. felt the wall coming on through kumeu but stopped for a coke so made it home sweet as. really stoked to be doing miles again. seeing the guys who have had to move up to u23 and how fast they're all going has got me motivated as! found out later that tom david and brad got in a break and ended up with 1st and 2nd in the a grade crit! | ||
Wednesday Jan 17 | ||
| road 2:08:41 [3]63.81 km (2:01 / km) | |
| ahr:157 max:176 shoes: DMT rsx carbon | ||
| rode from home along sh16 up south head to shelley beach turnoff. then rode back towards home. went down new subdivision and saw neil. stopped for a chat and helped him put some cows back into their paddock. then rode home through helensville and along old north road. legs feeling pretty good, shins a bit sore when trying to do a sprint. | ||
Sunday Jan 14 | ||
| orienteering 46:17 [2]*** 5.8 km (7:59 / km) | |
| spiked:11/12c shoes: Inov8 flyroc 310 | ||
| middle dist
black mountain last day of camp. shins hurting like crap. ran to number 9 but only slow then walked the rest with jack and andrew. had a small overshoot on 7 | ||
Saturday Jan 13 | ||
| orienteering 1:47:23 [4]***** 10.8 km (9:57 / km) | |
| spiked:15/27c shoes: Inov8 flyroc 310 | ||
| long dist
honeysuckle creek real green map. 2 monster legs. mistakes were stupid from not concentrating on where i was on the map. caught sam and also ran with bryan for most of the course. really enjoyed today | ||
Friday Jan 12 | ||
| orienteering race 15:52 [5]*** 3.5 km (4:32 / km) | |
| spiked:12/15c shoes: Asics Gel 1120 | ||
| ANU
sprint race 7th, just over a minute behind patrick. beat all of the other kiwis. reso clean run and legs feeling pretty good. heat was a killer though | ||
| orienteering 45:00 [4]*** | |
| shoes: Asics Gel 1120 | ||
| sprint training
canberra university did lots of chasing start interval like periods. also did some mass start exercises to test route choice. legs feeling fast. shins not too bad | ||
Thursday Jan 11 | ||
| orienteering 58:00 [3] | |
| shoes: Inov8 flyroc 310 | ||
| training on big badja. did push and pull with sam. made a few mistakes and got pushed around alot by the vegetation. legs feeling average. focus on seeing CONTOURS underneath the roack detail | ||
| orienteering 1:00:00 [2] | |
| shoes: Inov8 flyroc 310 | ||
| training on north badja
relocation and memory course legs a bit tired. need to slow down and think more about my plan | ||
Wednesday Jan 10 | ||
| orienteering race 25:32 [5]*** 4.9 km (5:13 / km) | |
| spiked:15/17c shoes: Inov8 flyroc 310 | ||
| canberra club park o
real easy map pretty much a pack run only tiny mistakes | ||
| run 1:04:51 [2] | |
| shoes: Asics Gel 1120 | ||
| training run with tineke and asmber down to ANU then along the lake. didnt take neurofen so shins were really sore. really fun run though. good to have a change of scenery. | ||
Tuesday Jan 9 | ||
| orienteering (kahlis rocks) 2:00:00 [3] | |
| shoes: Inov8 flyroc 310 | ||
| route choice and control picking in granite on kahlis rocks | ||
Monday Jan 8 | ||
| orienteering 2:00:00 [2] | |
| shoes: Inov8 flyroc 310 | ||
| training on gumble creek.
did map walk in rocks just practising interpreting stuf. practised compass but going really slowly. really nailed the compass. then practised some legs from the long course the other day. stuffed up 165 again (number 14) from the long course. managed to stuff it up again. came down from the saddle, into the line of cliffs. stayed above them but went too low. its from not reading the map enough. need to make sure that i go slowly enough that i can read and interpret the map especialy at 1:15000 a really hot day again | ||
Sunday Jan 7 | ||
| orienteering race 46:33 [5]**** 6.9 km (6:45 / km) | |
| ahr:174 max:202 spiked:21/23c shoes: Inov8 flyroc 310 | ||
| day 5
macquarie woods 12th mens A really good run. only 2 small errors at 12 and 17. caught up to simon and mark. legs felt really good apart from shins up the last few hills. terrain really suited me. | ||
Saturday Jan 6 | ||
| orienteering race 1:41:18 [5]***** 12 km (8:26 / km) | |
| spiked:19/25c shoes: Inov8 flyroc 310 | ||
| gumble creek long
mens A 20th reso gud run. stupid mistakes on 4, 14, 8, 20. got pretty tired near the end from the heat. should have drunk more during the course. mistakes were just dumb. need to make a plan on legs and make sure that i follow compass bearings. like 1 minute being simon. caught mark at 5. legs feeling strong for the first part of the course. | ||
Friday Jan 5 | ||
| orienteering race 40:21 [5]***** 4.9 km (8:14 / km) | |
| spiked:14/19c shoes: Inov8 flyroc 310 | ||
| ultimax day 3
middle distance gumblr creek 28th mens a first 7 controls went awesome. only 1 min 5 sec behind julian at 7. was 8th place. then screwed 8, ran straight past the control. also little errors on 10, 13, 14, 15. after first mistake didnt settle back in fast enough. just needed to put error behind me and refocus. really enjoyed the map, especially the first valley. need to improve my concentration near the end of courses. lost a lot of time descending down slope to the finish through the last few controls. | ||
Thursday Jan 4 | ||
| orienteering race 48:10 [5]***** 6.5 km (7:25 / km) | |
| max:204 spiked:17/21c shoes: Inov8 flyroc 310 | ||
| ultimax day 2
mass start kahlis rocks 49th mens a reso gud run technically, was in 5th at control 5. then made a mistake at control 7 and lost the bunch. thought that i was right and that the bunch was wrong. should have relied more on the other people. caught up lots of time only to lose more on control 20 fromdumb route choice. i need to have a plan! legs feeling really good. was one of the first ones to the first control legs were turning over really well. | ||
Wednesday Jan 3 | ||
| Event: Ultimax 5-Days | ||
| orienteering race 16:23 [5]*** 2.6 km (6:18 / km) | |
| spiked:13/15c shoes: Inov8 flyroc 310 | ||
| sprint o
kahlis rocks 12th mens a 2 seconds off qualifying for the top 10 final. made 2 small errors. dropped maybe 40seconds at number 7. orienteered well, needed to work on a plan for each leg. | ||
Tuesday Jan 2 | ||
| orienteering 13:46 [4]**** 2.1 km (6:33 / km) | |
| ahr:170 max:186 spiked:6/6c shoes: Inov8 flyroc 310 | ||
| short course on hobbits wood. did it after bout 45mins of running. a few legs in and out of the coastal strip. running well. only errors were small control circle hesitations, mainly due to having no flags or tapes marking the sites. | ||
| orienteering 1:13:51 [3] | |
| ahr:163 max:185 shoes: Inov8 flyroc 310 | ||
| ran on hobbits wood and pot luck. did a whole heap of short legs heading south away from pot luck along the coastal strip. was in touch with the detail and able to go quite fast. Need to remeber the plan attack point, route choice, control. was doing this when i reminded myself to. legs feeling really good. | ||
Monday Jan 1 | ||
| mountain bike 1:22:54 [2]32.9 km (2:31 / km) | |
| ahr:147 max:190 shoes: Time sst carbon | ||
| decided i wasnt goin to go trainin today. but for some reason felt really amzing today, which was surprisin afta only a couple of hours sleep and a few too many drinks. so went for an easy ride in the evening up to the end of inland road and had a bit of a play on some drops near the top of inland road hill. the legs felt awesome, why dus drinkin always make u feel faster? | ||