Thursday May 31 |
 | road 1:11:18 [3]37.25 km (1:55 / km) | |
| ahr:160 max:189 shoes: DMT rsx carbon |
| freezing ride in from home to uni. and really foggy too, made me feel like i was crying cos so much water was condensating on my face. legs felt good rode a solid pace in via redhills and the cycleway |
Wednesday May 30 |
| road 1:07:01 [3]35.2 km (1:54 / km) | |
| ahr:159 max:186 shoes: DMT rsx carbon |
| rode road bike from home up to rautawhiri park via sh16 for intervals, then hme after via old north road. legs felt awesome both ways. was turning over at 35km plus into a slight wind on th way out easy as |
| run intervals 31:56 [5] | |
| ahr:170 max:190 shoes: Asics Gel 1120 |
| intervals at rautawhiri park. the grass here is the perfect length, not too long but long enough to be soft. did 2 sets of 4x200 tonight at 90%. HR peaked at 186 in all bar the last one which went to 190 mainly cos i was trying to finish off a good as session. legs feeling great. speeds not there quite yet, but its no supposed to be so all good. shins only hurt a little and it was sporadic. physio twice a week is helping, gotta love acc |
| strength and conditioning 25:00 [3] | |
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Tuesday May 29 |
| road 2:20:03 [3]70.52 km (1:59 / km) | |
| ahr:162 max:186 shoes: DMT rsx carbon |
| rode from home into town via taupaki and swanson then scenic drive up montain road and along scenic drive down to titirangi. then into newmarket through new lynn, mt albert. Legs felt good except had forgotten how hard the climb is, really kicks after the first km. really clear dya and dry roads so was really good fun |
Monday May 28 |
| strength and conditioning 20:00 [3] | |
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| working on my core again |
Sunday May 27 |
| orienteering 40:48 [4]6.5 km (6:17 / km) | |
| shoes: Inov8 flyroc 310 |
| orienteering promo event out at waiuku. ran really well, felt strong and fast but oreienteered like a bit of a retard again. should have done much better and proably dropped 4mins in mistakes around the course. didnt help that 3 was in the wrong place by a re entrant |
Saturday May 26 |
| road 2:04:40 [3]65.3 km (1:55 / km) | |
| ahr:153 max:178 shoes: DMT rsx carbon |
| rode from home up to kaukapakapa then out to dairy flat, albany, ridge road, riverhead, kumeu home via sh16. quite windy and quite cold. legs feeling good, especially on the flat and climbing seated. |
Friday May 25 |
| road 2:13:11 [3]70.1 km (1:54 / km) | |
| ahr:160 max:182 shoes: DMT rsx carbon |
| ride in the middle of the day. did the airport loop from glendowie to botany to airport to one tree hill. legs felt good even though there was quite alot of wind around |
Thursday May 24 |
| run 47:14 [2] | |
| ahr:138 max:160 shoes: Asics Gel 1120 |
| run with kate from ih down to the waterfront then viaduct, college hill, ponsonby road, k road. shins feeling pretty good. got the random chest cramp thing though which was anoting but eased after college hill. |
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| C • QB Rogaine 1 |
Wednesday May 23 |
| mountain bike 56:15 [3] | |
| ahr:154 max:172 shoes: Time sst carbon |
| rode from home to rautawhiri park for intervals. poured with rain, which may have been why neil decided not to come... sick im sure. legs feeling much better on the way home this time. went via the inland road climb. climbed it in middle ring and middle gear on the back without to much effort, feeling pretty strong |
| strength and conditioning 20:00 [3] | |
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| run intervals 38:09 [5] | |
| ahr:160 max:188 shoes: Asics Gel 1120 |
| intervals at rautawhiri park. the sun came out a bit which was good. used the fields by the netball courts. intervals were:
6x 2.15 on, 3.15 off @ 800m pace
legs felt good, got a random cramp in my lower ribs on interval 3, wasnt stitch tho. had to do the random breathing thing during recovery to make it go away. think it was because i wasnt breathing enough during the previous effort. legs feeling good and shins good too, though not as good as last time. iced my knotted up calf during the day which helped. hurt when i tried to run round right hand corners so i ran anticlockwise. |
| strength and conditioning 20:00 [3] | |
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Tuesday May 22 |
| road 1:25:33 [3] | |
| shoes: DMT rsx carbon |
| ride from home to town via taupaki backroads. rained agin which sucked. Also have this enormous knot in my calf that is really annoying. It is the lateral side quite deep on my left leg. when i start getting some power going it messes up my whole lower leg. I decided to take it easy and avoid waitaks today (was going to do mountain road, but had to flag). hopefully it wil be better tomorow |
Monday May 21 |
| road 1:32:08 [2] | |
| ahr:143 max:178 shoes: DMT rsx carbon |
| rode from home to town via the back roads road taupaki and mcentree road up the back of massey. semi cruised from lincoln road to town. rained basically the whole time. head wanst in it cos of chem test that i had tonight |
Sunday May 20 |
| orienteering 56:25 [5] | |
| ahr:186 max:200 shoes: Inov8 flyroc 310 |
| NWOC score event 3
slater road
pretty good run. only a few errors early in the run. got a bit confused by focussing on the vegetation too much. ran well except for one leg at the end which i was slow on cos my plantar fascia went a bit funny from all the sand collected in my shoes
got all the controls but was 23sec behind mark on time so got 2nd. no1 else got the lot in an hour |
| orienteering 25:00 [3] | |
| shoes: Inov8 flyroc 310 |
| control collection
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| run warm up/down 10:00 [2] | |
| shoes: Inov8 flyroc 310 |
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Saturday May 19 |
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| Event: Aust. JWOC Trials
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| orienteering 52:21 [3] | |
| ahr:158 max:174 shoes: Inov8 flyroc 310 |
| o training with kate and andrew at pot luck. focussed on staying in contact and thumbing at the expense of speed. also did some control picking. |
| strength and conditioning 20:00 [3] | |
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Friday May 18 |
| road 2:07:42 [3]64.91 km (1:58 / km) | |
| shoes: DMT rsx carbon |
| rode from home via taupaki, bethels, scenic drive, titirngi, new lynn mt albert and new north road to newmarket. Awesome ride, legs felt really good, tempo climbed well. 1 5FBG, 2 PC |
Wednesday May 16 |
| road 1:09:47 [3]34.94 km (2:00 / km) | |
| ahr:159 max:194 shoes: DMT rsx carbon |
| Rode from home up to rautawhiri park in helensville via sh16. Did a big effort to the shed just before bradley road, like max effort for 1km, over 44kph without wind. average tempo was lower on the way home up old north road, but that was a semi warm down after intervals at the park |
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| C • Training 2 |
| run intervals 28:28 [4] | |
| ahr:166 max:186 shoes: Asics Gel 1120 |
| intervals at rautawhiri park in the middle of my ride. felt a bit flat to start, but was sweet after warm up. did 8 x 60 sec @ 90% with about 90sec recovery between.
Shins were not sore at all, best they have felt in a very long time, they felt worse on the bike than running? no this does not mean that neils theory about cycling causing them is true, the grass was very soft at the park. felt like one of my best sessions lately |
Tuesday May 15 |
| road 1:24:15 [4]43.08 km (1:57 / km) | |
| ahr:168 max:189 shoes: DMT rsx carbon |
| rode from home into town via awa road swanson and henderson. pushed the tempo. legs feeling great after having yesterday off. |
| strength and conditioning 20:00 [3] | |
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| focusing on my stupid shins |
| run 1:06:27 [2] | |
| ahr:131 max:162 shoes: Asics Gel 1120 |
| run with andrew and kate after uni. did mt eden, mt st john and then back past mt hobson |
Sunday May 13 |
| road 1:13:05 [2]32.16 km (2:16 / km) | |
| ahr:140 max:164 shoes: DMT rsx carbon |
| cruisy AR ride up to helensville and then to rimmers road then home. legs feeling surprisingly good. right shin periostium is quite inflammed, bugger |
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| C • Shit shin 3 |
| strength and conditioning 20:00 [3] | |
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Saturday May 12 |
| mountain bike 1:15:00 [3] | |
| shoes: Time sst carbon |
| warming up and down during the day. |
| mountain bike race 2:30:00 [5] | |
| ahr:187 max:196 shoes: Time sst carbon |
| Cateye Moonride
1st overall teams 12hour
Raced in a team with wade, horsey, jono and scott. We lead from start to finish thanks to a mean start by jono. Lap was pretty good, fast with nursery road being pretty much the only climb. haro trail was mint and so was the little bit of avenir that we did. Legs felt a bit flat for my first lap, but got into it. I was riding 4th in the order so got 3 day and 3 night laps. 31 total, and we lapped second place overall, not bad for a team of juniors haha
Lap 1, 21.34
lap 2, 21.30
lap 3, 21.52
lap 4, 5 24.00, 24.17 (dark and back to back)
lap 6, 22.50 (dark
legs feeling pretty good, had a couple of no doze before my last lap which helped a bit. |
Friday May 11 |
| road 1:14:03 [3]35.26 km (2:06 / km) | |
| ahr:149 max:172 shoes: DMT rsx carbon |
| AR ride from home up to helnsville via old north road then out to parakai and springs road then home via old north road. focussed on spinning the legs out before tomorow. |
Thursday May 10 |
| orienteering 1:12:46 [3] | |
| shoes: Inov8 flyroc 310 |
| shanks pony at night. orienteered like a retard. |
Wednesday May 9 |
| road 1:41:17 [3]52 km (1:57 / km) | |
| ahr:156 max:178 shoes: DMT rsx carbon |
| ride from home up to kaukapakapa via peak road. went out to kanohi then back via peak road. The scott is mint, gets up and goes so much better than the old bike. Changed the cleats on my road shoes today, made a little difference, clipping in and out is more positive. was supposed to do a run too but flagged because im super tired for some reason and also wanted to rest the shins after recent abuse |
Tuesday May 8 |
| road 1:41:42 [3]47.49 km (2:08 / km) | |
| ahr:163 max:182 shoes: DMT rsx carbon |
| first ride on my new bike! so much better than the old great transporter (gt). rode from home to newmarket via taupaki, waitakere and redhills road. was going to longer but had quite alot of uni stuff to do. calves still a little tight. the scott is mint to ride though! |
| run 1:25:55 [2] | |
| ahr:141 max:182 shoes: Asics Gel 1120 |
| run with kate and andrew out to one tree hill via mt eden. Legs feeling good to begin with. did 2 efforts up one tree hill, smooth accelerations. Legs felt mint for there. But on the way back got really really tired. dont think that I ate enough today, and maybe not enough sleep. shins feeling ok. HOT colded then after ride this morning and iced tonight. |
Monday May 7 |
| strength and conditioning 20:00 [3] | |
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| road 1:15:41 [3] | |
| ahr:148 max:178 shoes: DMT rsx carbon |
| rode from home to uni via sh16, westgate and cycleway. calves feeling very tight from the weekend so focused on higher cadence and really spinning them out.
Last ride of the GT as i picked up my new road bike tonight. Yay! Scott cr1 pro. lots of carbon and it matches my mtb too. haha |
Sunday May 6 |
| orienteering race 55:27 [5] | |
| shoes: Inov8 flyroc 310 |
| nwoc score series no2.
85 points, 2nd
wasted from yesterday. didnt sleep enough. was on same sorta route as james and we were together a bit. he went for the lot and i didnt. i blew soon after we split but managed to only miss two. should have taken the rik and gone for them all |
| strength and conditioning 25:00 [3] | |
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| mean stretch out |
Saturday May 5 |
| run race 1:48:26 [5] | |
| shoes: Inov8 flyroc 310 |
| Moro Madness Running Relay
race at riverhead for 8hours where teams do as many km as possible. ran with mark, james and simon in open men. won so that was allgud. supposedly laps were, 3,5, and 6 km but they werent even close. Times Below:
"dist", time, ave HR, max HR
1. "5km" 11.33, 182bpm, 200
2. "5km" x2, 24.34, 185bpm, 194
3. "5km" x2, 22.52, 191bpm, 201
4. "6km", 17.13, 181bpm, 194
5. "6km", 15.57, 191bpm, 201
6. "6km", 16.00, 191bpm, 200
best lap was probably 3. when i did an 11.27 then an 11.25 back to back. Simon was fastest with a single 11.22. And lap 5 was pretty damn good too. the "6km" had a climb in the native block in it and i was pushing at maximum attack the whole way.
Shins were good, iced them all day though. No problems with anything else except pretty wasted by the end f the day |
Friday May 4 |
| run 41:28 [3] | |
| ahr:161 max:182 shoes: Asics Gel 1120 |
| run through mt albert and around unitec. real foggy. shins feeling a bit funny to start with, but just the cold and the start of the run. Felt much better once i got onto grass.
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Thursday May 3 |
| road 32:45 [2] | |
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| cruisy ride round town |
Wednesday May 2 |
| mountain bike 1:34:34 [3] | |
| ahr:148 max:178 shoes: Time sst carbon |
| mtb from home out through riverhead. getting very muddy in there already. Couldnt really get my heart rate up this morning. dont know why. wil aim for more sleep. |
| orienteering 20:36 [4] | |
| shoes: Inov8 flyroc 310 |
| pushed for time so went a bit faster. should have been more organised, but just did a couple of butterflies on celebre before it got too dark for me to see my map. shins feeling alright, got a funny twinge in my right one though. mite be yesterdays tarseal |
| strength and conditioning 25:00 [3] | |
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Tuesday May 1 |
| run 1:08:43 [3] | |
| ahr:147 max:170 shoes: Asics Gel 1120 |
| run with andrew after uni. newmarket to parnell rose gardens, judges bay, coast track, portland road, remuera road, broadway. Legs feeling pretty good, a bit tired from this morning. shins were sweet as, a little bit around the periostial bruising that the physio is looking at but apart from that all good |
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| C • hey there!!! 2 |
| road 2:14:35 [3]64.52 km (2:05 / km) | |
| ahr:163 max:194 shoes: DMT rsx carbon |
| really good session. legs feeling great and heart rate was going up nicely. went home, taupaki, waitakere, bethels road, beach, scenic drive, swanson,lincoln road, te atatu, cycleway. did a big effort up the climb to pukematakeo. and 4FBG, 3PS, 2HTS and a few big accelerations through ranui for about 30sec each at 100% |