Thursday Jan 31 |
 | mountain bike 1:31:31 [3] | |
| ahr:164 max:194 shoes: Time sst carbon |
| wasnt feeling the road bike tonight so out to riverhead on the xc loop. did a lap with bj then a fast one by myself and ride home. Legs felt pretty good. 2 HHC, second of which was waay up tempo up pattersons up. also 3PC and 4HTS. legs feeling reso fast. super dry and dusty in the forest. |
Wednesday Jan 30 |
| road 1:55:30 [3]58.07 km (1:59 / km) | |
| ahr:162 max:190 shoes: specialized pro road |
| ride from newmarket out to whitford then back to alexandra park via ormiston and manukau the gt south road. took a good 45mins for legs to start feeling it then sawheet! feeling much better. no yeast today again. 3PS 4PC 2HTS 2HHC |
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| C • Good luck 1 |
Tuesday Jan 29 |
| strength and conditioning 15:00 [3] | |
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| went to elanor today and found out everything thats wrong with me, also had physio for shinies. elanor says no yeast for a week, therefore no bread or beer or wine. still tired but feeling much better in the evening.
back into it tomorow, good dress rehearsal for arc the weekend before o nats... |
Sunday Jan 27 |
| adventure racing 18:04:00 [3] | |
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| Experience whirinaki.
bllody good event, started with trek at midnight through awesome native bush. we took bad route to first cp and lost an hour but spiked the next 4 cps and got to ta1 at just after 7am, then 30min ride to next ta and transistion back to trekking for some day nav that was a little easier. was so drained from concentrating on the nav the night before so me and martin made a 15min cock up on one of the cps but got it and got out. finished that and went tubing down a couple of canyons for an hour before back for the final transistion to mountain bikes, missed the last 2 cps so we could try and get back in time, never really recovered from dropping the hour right at the start. body felt pretty good the whole time, got a bit sore at the end of the second trek but getting onto the bikes was refreshing and i felt mint for the entire mtb section.
Team was working so well together and having a real good time. bring on 24hrs at ARC haha |
Saturday Jan 26 |
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| Event: Kiwi Summer Adventure Race 2
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| orienteering 2:00:00 [1] | |
| shoes: Vasque velocity |
| teaching people some nav in the bush and doing jamies test to let us do the 18hour. magic bush, and map was pretty good too |
Thursday Jan 24 |
| road 1:08:36 [3]35.6 km (1:56 / km) | |
| ahr:159 max:178 shoes: specialized pro road |
| ride from home into work, knee felt quite good today, concentrated on controlling its path. only the right one is average now. Headwind pretty much the whole way but nice and sunny so i was happy. went sh16 to westgate then cycleway and up new north road. |
| road 1:32:50 [3]48.74 km (1:54 / km) | |
| ahr:157 max:186 shoes: specialized pro road |
| ride home from work. 40 minutes then at the bottom of triangle road started interval 1, first 6 sets were big gears and last 4 sets were spinning more. was toast by the end of the last set. real hot. i dont think ive been eating enough lately. knee was much better today, could feel tightness in calves. solid day of training |
Wednesday Jan 23 |
| orienteering 51:13 [3]7.8 km (6:34 / km) | |
| ahr:162 max:178 shoes: Asics Gel 1120 |
| carrington summer series.
Shins were hurting like hell, so ran it as a steady state run, only a couple of little mistakes, all when i had seen other people. I was aiming to not slow down at all into the circles and try and quickly pick up detail early in the leg. This went pretty well.
Shins are a pain in the arse, I have elanor again on tuesday to do some magic and physio on tuesday to try and fix them.
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| windtraining 20:14 [4]12.46 km (1:37 / km) | |
| ahr:147 max:176 shoes: specialized pro road |
| didnt do my accelerations during the un tonight so sat on the windtrainer when i got home, 5 min warm up the 2x 4 of 30:30 @ 120rpm on resistance 2. Teaching my legs that they can turnover quickly without to much load on. Felt pretty good, holding the cadence nicely. mosquitos in the garage suck, they like biting me on the bum. |
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| C • wear pants 3 |
| strength and conditioning 15:00 [3] | |
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Tuesday Jan 22 |
| road 2:10:05 [3]63.27 km (2:03 / km) | |
| ahr:157 max:189 shoes: specialized pro road |
| rode from home out through back of west auckland to mountain road. felt reso good up mountain road much sronger at top and bottom than last time. 4PC 2PS 2HHC 3HTS 2OS legs feeling pretty good, except vl feels like it is doing waay too much, back to the physio i go.... |
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| C • shot cuz 2 |
Monday Jan 21 |
| strength and conditioning 15:00 [3] | |
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| got slack at this last week, and felt it today riding. |
| windtraining 45:27 [3] | |
| ahr:150 max:172 shoes: specialized pro road |
| surprisingly not a boring session, least boring windtraining ever, having a program that tells me what to do makes such a difference. itbs feel tight again today, but bum muscles not too tight. 2x OS the rest at a resonable cadence in resistance 3 on the windy |
Sunday Jan 20 |
| Note | |
| (rest day) |
| rest and travel day back from tekapo, rested shinys so no running. surprisingly long drive, and pretty tired. |
Saturday Jan 19 |
| run 58:17 [2] | |
| shoes: Asics DS Trainer |
| cruisy run from the carpark at mt cook up to the hooker glacier lake (i think) about 8 of us. mint run, so cool seeing all the ice hanging off mt sefton and running up high. the water was bloody cold, god knows how the boys managed to swim in it back where they were at the car... 8 times. shins grubling quite a bit... not good. |
| orienteering race 39:04 [5]5.4 km (7:14 / km) | |
| shoes: inov8 flyroc |
| camp champs. 1st
long middle dist would be the best way to describe it, at lake tekapo map. pretty happy with my run, stuffed up 8 and 9 when i caught martin, stopped thinking about my process. was also a bit scrappy right at the start, last loop was good. just over 2mins ahead of simon and scott was the only other person under 50mins. map was pretty green in places and but still real fun. good as run to wind up good as camp, go james and dave and martin!
shins were alright, took some of the old neurofen plus even though i only kind of needed it. |
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| C • Under 50 2 |
| run warm up/down 25:00 [3] | |
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| before and after camp champs |
Friday Jan 18 |
| orienteering 1:07:36 [3] | |
| ahr:153 max:178 shoes: inov8 flyroc |
| compass exercise at acheron, was pretty good to start, then started running like a retard just before i saw james and he started shadowing me. Was good he eventually made me think about what i was doing. a couple of idiot mistakes from concentrating too much on compass and not enough on contours. Another quite cool map, but could def do with a tune up in places, shins were average |
| mountain bike 22:29 [4] | |
| ahr:159 max:188 shoes: Time sst carbon |
| ride in the arvo from the camp ground up mt st john. rode the climb at up tempo pace and really pushed it. Legs felt pretty good, was sitting at about 181 to 184 for the 15 min up. mint as ride down, love that track, even if it is officially a walking track. |
Thursday Jan 17 |
| mountain bike 2:17:09 [3] | |
| ahr:137 max:189 shoes: Time sst carbon |
| No running today, everyone else went to some map with heaps of matagouri so me and andrew rode up craigeburn skifield and did the awesome section of singletrack down from the skifield. I rode with the pack from the base of the climb and did accelerations, 2ps, 3hts and about 760m of altitude gain. Best bit of singletrack i have ever ridden, section from the saddle down was so so good. made bringing the bike so worth it, also got a day off the shins. got back and went to bed for almost 5 hours in the middle of the day. |
Wednesday Jan 16 |
| run 39:27 [2] | |
| shoes: Asics DS Trainer |
| morning run with g-reta.com rach georgia and james from flock hill station up the valley. so wasnt awake when we started which meant i couldnt bitch out. was good, felt really good by the end of it. my body was still asleep so my shins forgot to hurt too. |
| orienteering 28:00 [3] | |
| shoes: inov8 flyroc |
| camp strip-o, good times, would have done better if kate and the girls hadnt hidden clothes and not been able to find the right place to put them. loved nice cool breeze since it was such a hot day, didnt like the thistles and matagouri. |
| orienteering 53:52 [3] | |
| ahr:151 max:170 shoes: inov8 flyroc |
| dalethorpe, window exercise then some contouring. Did the window exercise well, one little mistake but had kind of guessed what i was doing, just didnt do anything about it before it was too late, meant a wee overshoot. the contouring is not my strength and didnt really do the long leg very well, more like waving up and down the hill, all good though, enjoyed the map, seemed like we were way the hell in the middle of nowhere. |
Tuesday Jan 15 |
| orienteering 48:12 [3] | |
| ahr:161 max:178 shoes: Vasque velocity |
| simplification on flock hill. had to do it with my pack and a whole lot of water in it because didnt realise that what we took to the start we had to take with us the whole way. slowed me down a bit. orienteered well except for one control when my mind just went blank and i did the usual run in the genral direction even though the map is covered in rocks. Before that was good, the anticipation of features was going really well. such a cool map. shins alright |
| strength and conditioning 35:00 [3] | |
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| Kate taught us how to work our powerhouse, pilates and some other random stuff, man i suck at this still! |
| orienteering 15:00 [2] | |
| shoes: Vasque velocity |
| downhill racing, I obviously rigged the draw for places in the final when james asked me to draw it up for him, because i ended up in the E final (worst of 5), E final champion hell yea!
I put my poor performance down to too much orienteering not enough following/ looking around in the rocks |
Monday Jan 14 |
| strength and conditioning 15:00 [3] | |
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| orienteering 21:00 [3] | |
| ahr:161 max:170 shoes: Asics DS Trainer |
| control pick on bottle lake then walked back through terrain with andrew because i was bloody tired from the 5k. orienteered pretty well, one dumb as mistake, right infront of rach. haha |
| run race 17:09 [5]5 km (3:26 / km) vdot: 59.6 | |
| ahr:191 max:197 shoes: Asics DS Trainer |
| 5k time trial.
ran pretty weel, paced off simon for first km then hr was a bit low so accelerated and he came so sat behind him again then hr dropped again so kicked properly at 2km and ran the rest of the way by myself on hr. sitting on 194 for last km. felt pretty good. flat gravel road for the whole run except last middle 400m which was kinda rough gravel |
Sunday Jan 13 |
| mountain bike 46:02 [1] | |
| shoes: Time sst carbon |
| mtb with kate after orienteering, really cruisy but loosened the legs up nicely. |
| orienteering 1:17:31 [3] | |
| ahr:142 max:190 shoes: inov8 flyroc |
| Relocation exercise with carsten, pleased with how i orienteered, by the end was getting stuff really quick and starting to us beacons in my simplification. |
| orienteering 29:57 [3] | |
| ahr:169 max:180 shoes: inov8 flyroc |
| Team pursuit around course at woodend, dropped andrew and simon so was just me and jourdan, pleased with my o, anticipation was good and corect 8/10 times still need to work on the consistency. |
| orienteering 20:00 [2] | |
| shoes: inov8 flyroc |
| star relay, imogen was my wife for the day. We were 4th, felt really hot and didnt get into the shortness of the legs between rests |
| mountain bike 51:23 [3] | |
| shoes: Time sst carbon |
| Mtb with andrew at bottle lake after the ride with Kate, nice pace, really enjoyed it, just before team meeting so was much cooler than during the day |
Saturday Jan 12 |
| mountain bike 1:17:12 [2] | |
| shoes: Time sst carbon |
| rode from camp to the uni with andrew, solid headwind but awesome chch sun, our awesome instructions of its by the university were not that awesome and took us a while to find at the end (didnt include that time cos it was intensity 1 if at all). did 2x PS |
| orienteering 37:12 [3] | |
| shoes: Asics DS Trainer |
| sprint warm up and a memory course plus jog between maps, was dehydrated as and bloody hot. legs feeling pretty good, even shinnies werent too bad. orienteered pretty well, expecting stuff like i usually do in a sprint |
| orienteering 17:40 [3]4.5 km (3:56 / km) | |
| shoes: Asics DS Trainer |
| camp sprint o champs, won by 35sec, made at least 1 min of stuff ups, 1 major one from not seeing that i couldnt get out of a dead end alley, also lost about 15sec over course through having no control descriptions. Really fun course even though it was quite long. Legs felt pretty fast |
| mountain bike 46:05 [3] | |
| ahr:157 max:170 shoes: Time sst carbon |
| rode back to camp from orienteering, included a bit of looping around in bottle lake forst on the fun flat as tracks in there, Had a tailwind back. Not too tired once i got going, still hot as. |
Friday Jan 11 |
| road 1:12:43 [3] | |
| shoes: specialized pro road |
| cant find my damn heartrate monitor strap thing. really annoying me. AR road ride before dsquad camp tomorow yay. wnet in the middle of work down to east tamaki and back. legs felt really good, not too hot quite windy |
Thursday Jan 10 |
| orienteering 1:24:00 [3] | |
| shoes: Vasque velocity |
| orienteering with greta. ran in from bradley road down to spaghetti soup and did some random controls, was orienteering reso good, focusing on reading and being accurate not being fast. |
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| C • good communication? 2 |
Wednesday Jan 9 |
| road 1:24:33 [3]43.39 km (1:57 / km) | |
| shoes: specialized pro road |
| ride during the middle of the day, buggered off from work for a bit and rode out towards the airport. Interval 1 out around the backroads of mangere, forgot how hard it was. legs didnt really like it that much, but was good for them. went really fast. cruised back up through onehunga and one tree hill to newmarket. didnt really rain which was a nice change. |
| strength and conditioning 15:00 [3] | |
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Tuesday Jan 8 |
| run 38:20 [3] | |
| ahr:152 max:168 shoes: Asics DS Trainer |
| cruisy recovery run before work, from carlton gore up to mt edan around there a bit then down past whitecliffe into the domain and into work. i wish that they would pay me to train instead of working on this stupid computer.
shins felt pretty good, legs really heavy to start but came good up mt eden. good as headspeace |
| mountain bike 1:21:34 [2] | |
| shoes: Time sst carbon |
| mtb at riverhead in the rain afterwork with benjamin and andrew. focused on technical skills and putting benjamin (and andrew) in the box. Good times, fun riding with other people. Legs felt much fresher today, even after running this morning. i hate auckland weather |
Monday Jan 7 |
| road 2:12:53 [3]64.5 km (2:04 / km) | |
| ahr:151 max:191 shoes: specialized pro road |
| ride home from work. out to sanitarium then up to grren bay and titirangi then scenic drive, bethels road, home via back way round taupaki and sh16 at the end. legs had a real mint period from about 130 to 200 then went a bit flat, but 3 hard days in a row. 4PC 4HTS 2HHC 2OS |
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| C • 3 days in a row 4 |
Sunday Jan 6 |
| run 2:14:37 [3] | |
| ahr:160 max:194 shoes: Vasque velocity |
| waitaks run with mark and james and greta for the first bit. went up from cascades, around a bit down up down up then along and back. most of the rob j special except didnt do wainamu or whatever the name of the track down to the lake at bethels is. felt really good, perhaps started a little fast and felt it near the end, but that me. did some of the up hills at quite a fast tempo, knees and shins both being well behaved. the vasques are awesome! waaay better than the inov8s for this sorta thing, they actually look after your feet and have some grip so you dont bail down a big slippery rock like if you are running in kinda old asics haha. you should all buy them! |
Saturday Jan 5 |
| road 3:28:12 [3]101.58 km (2:03 / km) | |
| ahr:158 max:188 shoes: specialized pro road |
| road ride, was going to do 2 hours then decided to do 3 and since i was almost at 100k decided to go a bit longer. it was that sort of ride. went up to lake ototoa from home then back and out for a loop towards muriwai, old north road there and back. first two hours were hearty as, 4PC 4HTS 1HHC legs felt pretty good, also 1x 10fbg and 1x 5tt. knee felt good for the whole time, still doesnt feel 100% stable under load but much better |
Friday Jan 4 |
| strength and conditioning 15:00 [3] | |
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| orienteering 1:11:24 [3] | |
| ahr:157 max:181 shoes: Vasque velocity |
| orienteering training on celebre, trying to get the head working again, focusing on key areas i have set out. legs felt a bit flat but not too bad |
Thursday Jan 3 |
| road 2:05:46 [3]59.64 km (2:07 / km) | |
| ahr:160 max:189 shoes: specialized pro road |
| rode home from work. went up mt eden then out to glen eden and henderson valley, up mountain road then along scenic drive and out to the catfood factory and home via kumeu and sh16. 3x 3minHHC, 2x PC felt like i got my legs back today, knees felt good and i could climb with power again, went up mountain road with a good even tempo, only started to suffered on 2nd to last corner. Bloody good |
| strength and conditioning 15:00 [3] | |
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Wednesday Jan 2 |
| Note | |
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| walked up mt te aroha with the rest of my fam. quite a big hill. enjoyed it even if it was a bit slower than usual |
Tuesday Jan 1 |
| run 1:01:23 [3] | |
| ahr:143 max:170 |
| run at cape kidnappers with jack. someone forgot their shoes so we both ran in bare feet. mint as, knees and shins felt awesum in the sand. enjoyed it heaps. had the long drive home in the arvo. |