Sunday Dec 3 |
 | road 6:01:40 [3]170.45 km (2:07 / km) | |
| ahr:157 max:188 shoes: DMT rsx carbon |
| Big ride with brad. met at westgate then henderson, mountain road, scenic drive, titirangi, blockhouse bay, hillsborogh, mangere, otathuhu, middlemore, manukau, velodrome, danemora, whitford, howick, pakuranga, mt wellington, glen innes, waterfront, glendowie, meadowbank, remuera, newmarket, cycleway, triangle road, nixon road, sh16.
mean ride. stopped at alices house and at a bakery in glen innes. brad was feeling shit so pace wasnt too fast, he just sat on my wheel for the last 80km. knee felt like shit! really sore after about 3 hours on the lateral side around the insertion of vastus lateralis and itb. itb reso tight. will talk to physio on monday |
Saturday Dec 2 |
| strength and conditioning 20:00 [1] | |
| |
| itb, calves and quad tuf that chloe told me to do. and some core strengthening |
Friday Dec 1 |
| mountain bike 2:15:30 [3] | |
| ahr:149 max:175 shoes: Time sst carbon |
| cruisy sorta ride from home out to woodhill via inland road and bradley road. did a loop of the bike park and then rode home via sh16. went a bit slower than usual, bit of a rest day i guess. legs feeling a bit tight. |
Thursday Nov 30 |
| run 30:21 [2] | |
| ahr:154 max:170 shoes: asics 1110 |
| Run down from home to waimauku then round my loop and did some laps of the school fields then home. the grasstrack has been markd so can start using that for intervals. rained alday and didnt really feel like training after stayin out last nite. decided it was better for my legs to do a run. first time i have been able to do 2 runs in a row wit no shin pain since aus! yay |
| strength and conditioning 20:00 [1] | |
| |
| usual stuff that chloe gets me to do. quads feeling prety tight today and itb feels tight too. gt physio tomorow so wil get that wrked on. |
Wednesday Nov 29 |
| road 3:39:52 [4]118.5 km (1:51 / km) | |
| ahr:161 max:194 shoes: DMT rsx carbon |
| rode from swanson to the peats place in whitford. prety quik on the way there but i had a tailwind. chilled out ther for a bit then headed home. i realised about 50km from swanson that i was guna b late for the school dinner that i had to get 2 so pretty much attacked hard into the headwind the whole way home. average hr coming home was 170bpm. averaged just over 30kph coming home into the wind. legs felt shit from running last night. |
Tuesday Nov 28 |
| orienteering race (summer series) 41:25 [4]7.8 km (5:19 / km) | |
| ahr:178 max:186 shoes: asics 1110 |
| street o at big king
had a reso good run 3rd on course1 behind mark and james.
legs feeling pretty gud, no probs with shins. at the end however quads started to feel really tight. i think it was from having dun zero running in the last few weeks. so stoked than shins were sweet as |
| run warm up/down 10:00 [1] | |
| |
| warm down with greta |
| strength and conditioning 15:00 [1] | |
| |
| did quad things and strengthening for calves |