Saturday Mar 31 |
 | orienteering 1:18:07 [3] | |
| ahr:155 max:197 shoes: Inov8 flyroc 310 |
| training at weiti with james, greta kate and andrew. did a random course down near oakura. pleased with how i was running. need to make sure that i dont assume to much, got a bit to confident on a couple of legs and started making a mistake, caught myself both times before they got big. remember to look around |
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| C • Training 1 |
Friday Mar 30 |
| road 1:05:13 [4]33.45 km (1:57 / km) | |
| ahr:168 max:186 shoes: DMT rsx carbon |
| rode from home into newmarket for uni. left home kind of late so had to really push it. had the aerobars on so helped along sh16. legs went a bit flat up thru massey but came stong again on the causeway. just made it to pophealth tutorial |
Wednesday Mar 28 |
| orienteering 1:16:12 [2] | |
| ahr:135 max:165 shoes: Inov8 flyroc 310 |
| orienteering training with greta and nicola down at whos game and wiggles. raining and got a bit dark at the end but still an awesome session. I was orienteering well, being much more sure of myself and staying in touch with the map better too. |
| Swamp run 15:00 [2] | |
| shoes: Inov8 flyroc 310 |
| ran back up through the creek. pouring with rain and dark but fun as. secret training method for jwoc |
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| C • secret? 1 |
Tuesday Mar 27 |
| mountain bike 1:41:55 [3] | |
| ahr:148 max:174 shoes: Time sst carbon |
| mtb ride to muriwai then back thru the forest and home up kiwitahi road and down old north road. took ages to get going, should have had breakfast before i went. legs feeling tired for some reason. got better and climbed at a real steady tempo up kiwitahi. they have sealed more of it now which suks. gravel is so much better!
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Monday Mar 26 |
| road 2:07:03 [3]62 km (2:03 / km) | |
| ahr:159 max:180 shoes: DMT rsx carbon |
| rode from home up to helensville then into newmarket along sh16 and the cycleway. used session as aerbar practise and itt training for te a. already feeling heaps more comfortable on aerobars. had a stupid headwind pretty much the whole way into town |
Sunday Mar 25 |
| orienteering race 49:37 [5] | |
| ahr:184 max:196 shoes: Inov8 flyroc 310 |
| northwest score series race 1
got the lot in 49mins
beat mark by 6mins and no one else got the lot. I was pretty much clean on everything, only small control circle errors and hesitation on a couple of controls. really went for it though. was by myself for all but the first 3 when simon was with me. really happy with my run |
| strength and conditioning 15:00 [3] | |
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| stretching and calf work |
Saturday Mar 24 |
| mountain bike 3:04:15 [3] | |
| ahr:156 max:189 shoes: Time sst carbon |
| mtb starting from makarau hall. went up to west coast road out to kaipara coast highway up to mt auckland, across to woodcocks via kiapara hills. back to west coast road then up te araroa and down to ahurua, finished up back up wechs access road to makarau. Got pretty dark by the end. Really good ride, dry as and legs feeling good. climbing well, especially once i got into a rhythm on the long climbs. gluteals felt really tight initially but that went away. |
Friday Mar 23 |
| mountain bike 1:40:54 [3] | |
| ahr:163 max:196 shoes: Time sst carbon |
| mtb from home into town. went via riverhead forest and did part of the old xc track. legs feeling a bit fatigued at the start but got better. motorpaced off a moped along the cycleway for a bit. sunny as so good as for riding |
Thursday Mar 22 |
| run 1:00:05 [3] | |
| ahr:147 max:196 shoes: Asics Gel 1120 |
| Started off doing the reps session, did 5 reps of varying legths (marks pick out of the bag special!) sumthing like 1:1, 1:2, 2:1, 2:1 and 2:1. Then shins started feeling shit so backed off heaps. after 40mins i sat down and did some stretches for about 10minutes. its because i have been lazy with my stretching. |
| strength and conditioning 10:00 [3] | |
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| doing stuff in the middle of the run session. not really stregth and conditioning but close enough |
Wednesday Mar 21 |
| orienteering 1:47:12 [2] | |
| ahr:135 max:171 shoes: Inov8 flyroc 310 |
| Orienteering training with nicola on pulpit hills and headed out to pulpit rock too. got kinda dark! I was really crap at the start but got better. legs feeling sweet as. |
Tuesday Mar 20 |
| mountain bike 2:48:21 [3] | |
| shoes: Time sst carbon |
| Rode from home into town via all backroads around taupaki and the bethels hill. Had to use my mtb because i put my road bike derailiuer into the spokes riding up the driveway, not good. also my hrm went flat so no hr readings. legs feeling good, and quite enjoyed riding the mtb on the road for a change |
| run 42:49 [3] | |
| ahr:161 max:180 shoes: Asics Gel 1120 |
| ran from newmarket around domain then out to judges bay and back via all the little parks in parnell. legs feeling ok. shins feeling a bit suspect at times but i think it was just the concrete. they came right afterwards |
| strength and conditioning 20:00 [3] | |
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Sunday Mar 18 |
| mountain bike 1:13:03 [3] | |
| ahr:159 max:185 shoes: Time sst carbon |
| rode from home to woodhill via bradley road then did a fast lap to check the course for akl sec schools. sat around the rest of the day marshalling for sadie. really different being a marshall instead of a competitor |
| mountain bike 48:27 [2] | |
| ahr:132 max:164 shoes: Time sst carbon |
| rode a few laps collecting tape. started raining and could hear the sand destroying my bike. legs feeling good, still quite tired though. had a chat to sadie about my program so should be back on proper structure soon which will be good |
Saturday Mar 17 |
| mountain bike 38:45 [2] | |
| ahr:128 shoes: Time sst carbon |
| rode the track for akl sec schools tomorow and put out some tape for sadi. feeling tired as from last night. felt like id been gng way longer than i actually did |
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| C • hung 2 |
| orienteering 1:07:52 [3] | |
| ahr:162 max:190 shoes: Inov8 flyroc 310 |
| o training on pot luck with mark simon soggy and frances. legs feeling much better than this moring. was orienteering really well apart from a few stupid errors, mainly when i let my guard down or got complacent. need to stay focused on my process. shins feeling fine |
Thursday Mar 15 |
| orienteering race 39:20 [5]6.8 km (5:47 / km) | |
| shoes: Asics Gel 1120 |
| summer series at one tree hill.
dropped like 90sec on number 1 but was clean apart from that. legs feeling good and really pushed it tonight as it is last summer series. shins feeling a ok and legs fine too |
| strength and conditioning 15:00 [3] | |
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| run warm up/down 20:00 [1] | |
| shoes: Asics Gel 1120 |
| warm up and down as it was pretty cold |
Wednesday Mar 14 |
| mountain bike 1:18:50 [3] | |
| ahr:153 max:185 shoes: Time sst carbon |
| mtb at woodhill along inland road out to marquita's garden. pushed t not massive headwind on the way out. had an awesome as tailwind coming back, would have been almost 50 on the flat on the mtb. rained lots too. auckland weather sucks. legs feeling much better than yesterday. |
| orienteering 1:02:47 [3] | |
| shoes: Inov8 flyroc 310 |
| Training on potluck. did 2 exercises:
first did a push pull thing with martin in mainly coastal. orienteering well at a good pace, only small errors. brain still trying to get back into 2.5m contours. about 35mins for about 5km
second did a short but real technical course in the low vis with greg following me. i ran too fast and made lots of mstakes, mainly getting to the edge of the circle or my attackpoint and then not doing the next step correctly. i guess this is what training is for. need to work on my o at a slower pace, getting back into my old prob of running too fast for my orienteering
Legs felt good when i was running. maybe time to try some long runs? Hopefully sadie will have my prog by middle of next week. |
Tuesday Mar 13 |
| strength and conditioning 20:00 [3] | |
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| road 1:15:53 [3]38.41 km (1:59 / km) | |
| ahr:144 max:179 shoes: DMT rsx carbon |
| rode from home into newmarket. legs feeling tired still from the weekend. especially in my aductors. had a pretty good tailwind which is why the average speed was up there |
Sunday Mar 11 |
| orienteering race 41:58 [4]*** | |
| ahr:162 max:179 spiked:5/23c shoes: Inov8 flyroc 310 |
| middle distance at whakaipo bay.
ran like a retard. couldnt do anything right. I was feeling the effects of the last 24 hours. at least legs felt ok, except for a massive knot in my right calf. good training i guess, got caught in a gorse bush too |
| orienteering 15:00 [2] | |
| shoes: Inov8 flyroc 310 |
| control collections, much better than during my race, such a hot day! went for a swim in the lake after which helped |
Saturday Mar 10 |
| mountain bike race (National mtb marathon cha) 3:16:27 [5]72 km (2:44 / km) | |
| ahr:175 max:198 shoes: Time sst carbon |
| colville connection
national mtb marathon champs
8th overall and 2nd junior
pretty good ride. stayed with front bunch of about 7 to the bottom of main climb then we split up. rode the flat bit back with a group of two others. started cramping with 20km to go but coke and a banana got me through. had to get off my my bike and walk on the second to last hill cos legs were cramping. got going again and tt'd back to the two guys i was with, attacked on last hill with 2km to go but they got past, luckily they took each other out on last corner and i went round them for 8th. lucky for me haha. a really hot day |
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| C • well done mate 1 |
| orienteering race (Katoa Po) 54:17 [5] | |
| shoes: Inov8 flyroc 310 |
| Katoa Po all night relays
NorthWest leg 5
went out at about 11. was running well until i did the long leg from 8 to 9 except i missed out 8 and had to go back, lost like 10mins and messed me up for the rest of the run. so tired when i got back at about midnight, got my rug, went and lay down in a ball in the peats tent for some solid rest haha awesome event though the night o was awesome technical training |
Thursday Mar 8 |
| run 28:24 [3] | |
| ahr:153 max:165 shoes: Asics Gel 1120 |
| run from home down to waikoukou valley estate, didnt go all the way cos the one way bridge is a bit dangerous to run on when its dark. wen up towards constitution hill instead. legs feeling realy good. i think my body is adapting well to the whole running thing. |
Wednesday Mar 7 |
| orienteering 1:07:26 [2] | |
| shoes: Inov8 flyroc 310 |
| orienteering training at weiti
forest was wet as but ground was still dry which was good for a change at weiti. did a two man relay sort of thing taking turns on portions of controls. was running ok. felt like i was visualising well, but was mising things in the vauge stuff. need to go back to basics next session. leg speed was good and shins were a ok. was fast when we were on but had a bit of waiting around. |
| strength and conditioning 25:00 [3] | |
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| I have been a lazy bum with respect to this aspect of my training for the last fortnight. today i decided to get my act together. felt surprisingly flexible though, hamstrings getting much better |
Tuesday Mar 6 |
| road 2:06:15 [3]65.74 km (1:55 / km) | |
| ahr:150 max:182 shoes: DMT rsx carbon |
| Road ride from newmarket out to redoubt road and manurewa via mt wellington, otara and the bottom of sandstone ride. really good ride, legs feeling good as. |
| orienteering 1:23:46 [3]8.8 km (9:31 / km) | |
| ahr:159 max:181 shoes: Asics Gel 1120 |
| summer series at ambury. felt good at the start, was going good when i stuffed a control that was in a dodgy bit of map. then sort of lost interest in the run. backed off heaps for the last halfcaught up to simon who was on a shorter course and we cruised the last third. who sets courses that go across mud flats anyway!? took big routes around so that we wouldnt get muddy. probably closer to 10km. |
Monday Mar 5 |
| mountain bike 25:00 [1] | |
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| hack on the singlespeed round town. testing it out, my new wheels for getting from newmarket to town for uni. |
Sunday Mar 4 |
| mountain bike race 1:24:59 [5]27 km (3:09 / km) | |
| ahr:177 max:189 shoes: Time sst carbon |
| R and R summer series race 2
3rd open men
legs felt ok. started average but got away with leigh and hamilton roadie. me and leigh got away on 2nd hill but relaxed to quick and roadie caught us (cant remember his name). then gradulaly increased the paceuntil we got to the final singletrack section that was rough as. got dropped when i tried to turn down my usual track and instead hit tape. lost the wheel and couldnt get back on. pissed at not winning when was so close, like 30sec but all good.
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Saturday Mar 3 |
| road 1:50:49 [3]54.8 km (2:01 / km) | |
| ahr:155 max:178 shoes: DMT rsx carbon |
| rode home from town. legs feeling good as for in the morning. came home via the pt chev loop. pretty good riding, not too hot not too cold. tons of other people out riding |
| mountain bike 1:41:23 [1] | |
| ahr:122 max:156 shoes: Time sst carbon |
| cruisy ride with sadie to sort out a track for akl secondary schools in a fortnight. after that went and rode with bj for a bit, trying to get him to go faster down the hills |
Friday Mar 2 |
| road 1:26:54 [4]42.84 km (2:02 / km) | |
| ahr:163 max:183 shoes: DMT rsx carbon |
| rode from home into town via taupaki and hanham road. a bit of wind around. pushed it on the way in. no lectures till 2 so just did uni work all morning. legs feeling pretty good. got a good tempo going along the causeway |
| road 32:31 [2] | |
| shoes: DMT rsx carbon |
| cruise around town after lectures on the road bike. spun the legs out but they are feeling pretty shit. |
Thursday Mar 1 |
| orienteering 1:12:37 [3] | |
| ahr:153 max:181 shoes: Inov8 flyroc 310 |
| orienteering traning at celebre. did a 15min warm up then did legs out from a pivot from memory. a bit rusty at first but was nailing controls consistently by the end. legs feeling good as, felt really comfortable in terrain at speed. shins were sweet as |