Sunday Dec 31 |
 | run 42:55 [3]8.1 km (5:18 / km) | |
| shoes: Asics Gel 1120 |
| ran around the block down constitution hill. legs feeling good. shins are not sore but i always imagie that there is something wrong with them while im running |
Saturday Dec 30 |
| mountain bike 2:51:24 [3] | |
| ahr:150 max:180 shoes: DMT rsx carbon |
| Rode from home up to helensville via inland road then back along sh16 to bradley road. into the forest then did haggis, python, anaconda, buzzard, haggis, doris, ed rush, link, big muma, cookie road, race race then out and home via kiwitahi road and old north road. legs feeling good but a bit tired. pretty pleased with that. yay last day of work tomorrow then no more stupid beer stacking for ages! started taking velcaps again today. |
| strength and conditioning 20:00 [3] | |
| |
| stuf for shins and knees. itb and vmo |
Friday Dec 29 |
| orienteering 1:10:07 [3] | |
| ahr:145 max:170 shoes: Inov8 flyroc 310 |
| training at celebre. did part of the oy course backwards then ran a middle course from a few years ago. Did just under 20min for a 3.6km course. first control at the start of the run was an absolute disaster, did a 90degree mistake without realising it, just drifted round. but improved from there. legs feeling really good, no probs with shins or knee. |
Thursday Dec 28 |
| road 3:15:46 [3]90.35 km (2:10 / km) | |
| ahr:152 max:189 shoes: DMT rsx carbon |
| road ride with jono again. met in taupaki rode from home then redhills triangle cycleway pt chev then new lynn titirangi scenic drive bethels home via hanham. legs feeling crap to begin with but felt heaps better once i got going. climbing really well. such a fun session |
Wednesday Dec 27 |
| road 3:30:24 [3]95.83 km (2:12 / km) | |
| ahr:157 max:188 shoes: DMT rsx carbon |
| road ride with jono. went from home to waitakere then bethels scenic drive titirangi glen eden west coast road henderson swanson red hills road home via sh16. legs feeling pretty good. didnt have any food while i was riding but didnt blow. |
| |
| C • D: 2 |
| run 30:59 [2] | |
| shoes: asics 1110 |
| same run as yesterday down to waikoukou valley estate. was really misty tonight though and was solidly drizzling. legs feeling good, shins and knees sweet as again. legs feeling far less tight after stretching. |
Tuesday Dec 26 |
| mountain bike 2:16:12 [4]42 km (3:15 / km) | |
| ahr:173 max:192 shoes: Time sst carbon |
| ride at riverhead. did 2 laps of the xc loop and barlow road to carters. went hard the whole time. legs feeling surprisingly good. i think a bit of rest has done me good |
| run 34:26 [2] | |
| shoes: asics 1110 |
| run in the evening. cruised from home down to the winery then out to waikoukou valley esate to the pine trees then ran home. legs feeling good, no probs with shins or knees. right shin felt a bit funny at the start but got back to normal. |