Monday Dec 31 |
 | run 1:24:38 [3] | |
| ahr:156 max:186 shoes: Vasque velocity |
| run at the peak with jack. went across country to get to the peak from jacks place then up the goat track from the redwoods. pushed it near the top. knees felt reso good and shins were alright. headed back through tauhoa reserve and past iona to jacks place. awesome run. |
Sunday Dec 30 |
| mountain bike 1:55:18 [3] | |
| ahr:161 max:181 shoes: Time sst carbon |
| ride as eskdale, i love the bay! did a big loop around most of the park. switchback, pond and lower magog were highlights. also apex which comes down from up near the new dh track. also rode up that big hill that you can see from the napier taupo road. good times, was hot as. legs felt pretty good, tried some tempo climbing to try and start whipping some strength into my legs. knees were ok,
Driving down i realised that i sit whith my knees externally rotated, so i sat with my knees together for the rest of the drive, so i think that helped them a bit. stretching hard too. |
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| C • Switchback, pond and lower magog 2 |
Saturday Dec 29 |
| orienteering 1:03:41 [3] | |
| ahr:174 max:181 shoes: inov8 flyroc |
| bit of the old orienteering |
Friday Dec 28 |
| road 51:10 [3]24.18 km (2:07 / km) | |
| ahr:157 max:180 shoes: specialized pro road |
| ride with bj. focussed on my knee and making sure that i was using vmo instead of vl, takes quite a bot of concentration. im going to be stoked when im over this injury. really motivated about orienteering right now, what a shame there isnt too much on |
| strength and conditioning 15:00 [3] | |
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Thursday Dec 27 |
| road 1:16:16 [3] | |
| ahr:156 max:168 shoes: specialized pro road |
| ride from home to work via triangle road and ponsonby. legs felt shit, just felt tired. rest day tomorow. sitting down and spending serious time planning. got fatter again today at work, another free lunch thanks to one of the people in my team having a baby. free lunch also = pretty much no work for the rest of the day afterwards.
glad it is thursday though.
my knee sucks balls, i already know i have a timing error in my quads which i am working on and a muscle imbalance, anyone got good ways of strengthening medial quads (vmo) without strengthening lateral quads (vl)? |
| strength and conditioning 15:00 [3] | |
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Wednesday Dec 26 |
| run 35:07 [3] | |
| ahr:160 max:181 shoes: Vasque velocity |
| run from muriwai carpark up to oaia road and back. was going to do some o after, but feeling tired and this week is focussed on recovery. leave the hard session to next week, spent time planning training instead. need to get the plan done soon. |
| strength and conditioning 40:00 [3] | |
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| exerciese for shins and hip stability. plus did some experimentation with other stuff i read lately |
Tuesday Dec 25 |
| road 1:41:14 [3]49.8 km (2:02 / km) | |
| ahr:149 max:176 shoes: specialized pro road |
| cruisy ride in the evening up to kkk via hville then home thru peak road, had to burn off some of the food somehow.. |
Sunday Dec 23 |
| strength and conditioning 15:00 [3] | |
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| road 1:44:06 [3]46.7 km (2:14 / km) | |
| ahr:140 max:176 shoes: specialized pro road |
| last session of the day. rode from westgate to ellerslie to give seamus his wallet that he left in my car then back to wesgate. heaps of wind around, slowed me down a bit, plus legs were a bit tired. knees average |
| Kayaking 1:41:00 [3] | |
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| paddle with rob in the double with marquita neil di and roel there too. ive finally turned a corner with my paddling and i enjoyed it the whole time again. getting used to the paddling. felt better. concentrated on rotation and getting my paddle into the water with a straiht elbow. felt good. |
| mountain bike 1:07:31 [3] | |
| shoes: Time sst carbon |
| mtb at rob and marquitas did the xc race loop plus the new stuff and some random bits that i like. felt pretty good, knee alright. was really loving the hot sun. new track are good as |
Saturday Dec 22 |
| mountain bike 1:38:12 [1] | |
| ahr:125 max:174 shoes: Time sst carbon |
| mtb with seamus rosie andrew and nicola out at hunua, spent some time teaching rosie and nicola (and andrew) some skills on the trails. cruisy pace. |
| run 1:28:46 [3] | |
| ahr:159 max:189 shoes: Vasque velocity |
| run from the dam up to the challenge track. then rosie turned round and went back. did a good pace along the challenge track and back along the lake. did a couple of sections reso fast with neil. getting used to running with a pack. shoulders dont feel wasted after runs like they used to. shins were pretty sweet and knees were too |
Friday Dec 21 |
| road 30:24 [3]16.02 km (1:54 / km) | |
| ahr:145 max:172 shoes: specialized pro road |
| rode from work to trusts stadium, les feeling pretty good,right knee a bit funky which is surprising considering left was worse yesterday |
| run warm up/down 20:00 [2] | |
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| before and after tt |
| run 9:47 [5]3 km (3:16 / km) | |
| ahr:186 max:189 shoes: Asics DS Trainer |
| did a 3k time trial down at trusts stadium.
for the full laps did:
1.16
1.18
1.19
1.18
1.19
1.18
1.14
purely to assess where im at so i can focus the training.
felt alright, knees are pretty good, was banging quads alot
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| strength and conditioning 15:00 [3] | |
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| Note | |
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| james, i said id do a 24hour week on here before christmas, this is as close as im going to get. i lose =( haha |
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| C • dont give up now 1 |
Thursday Dec 20 |
| strength and conditioning 15:00 [3] | |
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| road 2:08:06 [3]63.77 km (2:01 / km) | |
| shoes: specialized pro road |
| rode home from work via glendowie waterfront meola and pt chev. knees not as good as tues, but was slack about that yesterday. didnt feel to tired today. didnt get rained on for a change |
Wednesday Dec 19 |
| Note | |
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| Had my med interview today, so flagged on the training. not a very good excuse. |
Tuesday Dec 18 |
| road 2:02:58 [3]61.88 km (1:59 / km) | |
| ahr:150 max:184 shoes: specialized pro road |
| ride home from work via mangere, otahuhu and gret south road. was just going to go home then the lights went on broadway to go straight ahead, so i went with the lights all the way to mangere, then round inner manukau harbour and home on cycleway. really enjoyed it. felt awesome!! legs were good as, knees much better. pissed down so hard at the end. still didnt stop me smiling |
Monday Dec 17 |
| Swamp run 15:00 [2] | |
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| near the end of the run with nicsta and andrew went down the stream that goes through the natives, quite muddy and a bit funky smelling, but all good |
| run 1:37:52 [2] | |
| shoes: Vasque velocity |
| run at riverhead with andrew and nicola. wnet p barlow around the top then did some bush bashing. andrew started with the pack but i took it after a bit so got a good hour of running with a pack which i need. heaps of fun, bush was a little thick in places but good practise. good place for cross country nav practise and bearings because contours are pretty good. |
Sunday Dec 16 |
| adventure racing 5:05:00 [2] | |
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| day two of adventure taupo. mtb then trek. my nav in the mtb was very average. need to work on topo maps more. trek was good though slow at times. still mint being in the bush. |
| orienteering race 10:00 [4] | |
| shoes: Asics DS Trainer |
| night nav exercise at adventure taupo. basically a sprint o in pairs. like nick says spent the whole time trying to lose other teams who figured out it was easier to put away maps and follow the teams of orienteers. still all good though and we wer first back. Rosie did an awesome job of holding on! |
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| C • gunning it 1 |
Saturday Dec 15 |
| adventure racing race 8:06:00 [2] | |
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| first day of adventure taupo. will maybe break it down into disciplines when i get some time. Awesome event jamie! im hooked. Day went really well with good nav choices, only prob was snapping the rudder off the duet very early in the paddle. first time i have enjoyed the whole time in the boat though. i think i have turned a corner in my kayaaking. |
Wednesday Dec 12 |
| road 1:17:46 [3]37.64 km (2:04 / km) | |
| ahr:156 max:180 shoes: specialized pro road |
| road ride from home to work, surprisingly warm. went the direct way down sh16 then thru ponsonby. legs feeling mint today, this stretch rosie told me last nite is working bloody good on my knees. not too tired either. new tres for the bike have made a difference too, its worth getting some good ones for the difference that they make |
| road 1:59:12 [3]57.36 mi (2:03 / mi) | |
| ahr:146 max:180 shoes: specialized pro road |
| ride home from work. cruiser start than the morning, felt like i was asleep when i left lion, i think that they are drugging us so we fall asleep. woke up kinda by sandringham and rode home via henderson and swanson and school road. the pet shop at westcity was closed so i couldnt get a dog leash for ar on te weekend, i will have to find one tomorow. i did find the little plastic clamps i want for my map board... cost $0 and weight ~30g. Thats light enough i think |
Tuesday Dec 11 |
| run 33:23 [3] | |
| shoes: Vasque velocity |
| run before work. went up carters road in riverhead to wear in the new shoes before the weekend. not too bad, grip is good, hard to tell from half an hour but i think they will be good as for ar |
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| C • good shoes bro 1 |
| Kayaking 1:37:42 [3] | |
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| paddle at the lake up south head with rosie andrew and neil. mint session, really enjoyed it. tried rolling the double to no avail. andrew managed it by himself though. man he was stoked. |
Monday Dec 10 |
| road 12:43 [3] | |
| shoes: specialized pro road |
| road ride, raining, punctiured after 5 mins so fixed it and rode home. |
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| C • Raining? 1 |
| windtraining 30:14 [3]14.57 km (2:05 / km) | |
| ahr:136 max:156 shoes: specialized pro road |
| finished off the ar session on the windtrainer. focussed on what my knees were doing. there still not working right. bloody annoying |
| strength and conditioning 15:00 [3] | |
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Sunday Dec 9 |
| mountain bike 1:24:15 [4] | |
| ahr:160 max:174 shoes: Time sst carbon |
| did a pre ride lap of the akl champs lap for dad to get a fast time for the lap. rained all last night so track was a mess. rode there and back from home. legs felt tired as at the start but got going by the time i got to the forest. |
| mountain bike 36:13 [3] | |
| shoes: Time sst carbon |
| did another lap of the track in the arvo in pouring rain, it was a river. legs feeling much better than the morning. |
| run 35:10 [3] | |
| ahr:155 max:172 shoes: inov8 flyroc |
| run after the ride in the arvo through the mud of riverhead. up through nuclear wasteland then along to boot corner and down the valley track to the picnic area. enjoyed it in the rain. |
Saturday Dec 8 |
| run 4:23:56 [2] | |
| ahr:137 max:180 shoes: inov8 flyroc |
| mission from piha, involved alot of bush bashing and stream running. good fun, last hour was running. legs felt good at the end. got nailed by the scratchy bush legs had just got back to normal after last mission. |
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| C • waitangi 4 |
| road 38:33 [3]19.49 km (1:59 / km) | |
| ahr:155 max:172 shoes: specialized pro road |
| quick road ride after dinner, down through the forest then back home before dark. legs felt great by the end. knees not too bad anymore, just going to keep going hard with the tennis ball |
Friday Dec 7 |
| mountain bike 1:33:23 [3] | |
| ahr:152 max:184 shoes: Time sst carbon |
| mtb from home up towards kk then across farms to riverhead and home again. was 7.30 when i left home so dark for the last little while. enjoyed it despite being quite tired from the week |
Thursday Dec 6 |
| strength and conditioning 15:00 [3] | |
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| road 1:15:54 [3]37.36 mi (2:02 / mi) | |
| shoes: specialized pro road |
| ride into work, wet, very wet. knees felt good |
Wednesday Dec 5 |
| road 1:23:39 [3]42.47 km (1:58 / km) | |
| ahr:160 max:174 shoes: specialized pro road |
| rode from home into work. went via the forest and whenuapai. was quite a cooll loop. rained the whole way but enjoyed it. Legs felt really good today, maybe a day off was a good idea. |
| road 33:16 [3]16.76 km (1:59 / km) | |
| ahr:148 max:184 shoes: specialized pro road |
| rode from newmarket to tirangle road after work then punctured and put a big cut in my tire so got dad to get me. why do all the bogans in west auckland throw their empty beer/bourbon and coke bottles out the window!! it poured the whole way but at least i was having a tailwind |
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| C • probably for the same reaso... 1 |
Tuesday Dec 4 |
| strength and conditioning 15:00 [3] | |
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| just some core stuff plus exercises for weak bum muscles.
was lazy today and didnt do a ride or run, was quite tired and did a real long day at work. |
Monday Dec 3 |
| orienteering 56:53 [3]10.4 km (5:28 / km) | |
| shoes: asics gt2110 |
| orienteering at the park by mt wellington whose name i cant remember, waiatarua i think. did course one, cruised round, i think the booze-o has given me doms in my thighs cos they felt shit. also shins were a little grumbly, not tneder after though, mybe its me imagining it. made no nav errors, knew where controls would be before i was in the circle, helped that the map has very little detail and i was running slow |
| road 1:10:31 [4]37.29 mi (1:54 / mi) | |
| shoes: specialized pro road |
| ride from home to work, called it a 4 cos from lincoln road i caught this reso fast guy and ended up having a chat and push it at a pretty high tempo acroos the causeway and into town. my legs have lost so much speed. on the positive my knees were better, has helped moving my cleats a bit |
| strength and conditioning 15:00 [3] | |
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Sunday Dec 2 |
| road 58:52 [3]28.88 km (2:02 / km) | |
| shoes: specialized pro road |
| rode from home to tupare to get the car from last night, felt pretty good, seat in kinda the wrong angle but willl fix that. by the end was enjoying it heaps |
| run 38:22 [2] | |
| ahr:147 shoes: asics gt2110 |
| cruisy run with rach kate and greta at pot luck, cruised round sum tracks.
bitched out on running in the arvo and instead had a sleep and painted some windows. shins and knees feeling pretty good |
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| C • Painted windows! 1 |
Saturday Dec 1 |
| mountain bike 1:23:05 [3] | |
| ahr:158 max:184 shoes: Time sst carbon |
| silverdale to puhoi via inland roads while car got tires. legs feel shit.
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| C • You should chuck that JWOC ... 1 |
| run 58:04 [3] | |
| ahr:172 max:189 shoes: asics gt2110 |
| run around rob and marquitas in the arvo. Mint to run in there at the moment, nice and hot, bt not too bright in the trees. Legs feeling much better than on the ride this morning. |
| orienteering 23:24 [3] | |
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| booze-o world cup.
my debut at booze o, despite my orienteering being ok could match the volume consumed. -1.41 isnt bad from addison! |