Sunday Mar 18 |
 | mountain bike 1:13:03 [3] | |
| ahr:159 max:185 shoes: Time sst carbon |
| rode from home to woodhill via bradley road then did a fast lap to check the course for akl sec schools. sat around the rest of the day marshalling for sadie. really different being a marshall instead of a competitor |
| mountain bike 48:27 [2] | |
| ahr:132 max:164 shoes: Time sst carbon |
| rode a few laps collecting tape. started raining and could hear the sand destroying my bike. legs feeling good, still quite tired though. had a chat to sadie about my program so should be back on proper structure soon which will be good |
Saturday Mar 17 |
| mountain bike 38:45 [2] | |
| ahr:128 shoes: Time sst carbon |
| rode the track for akl sec schools tomorow and put out some tape for sadi. feeling tired as from last night. felt like id been gng way longer than i actually did |
| |
| C • hung 2 |
| orienteering 1:07:52 [3] | |
| ahr:162 max:190 shoes: Inov8 flyroc 310 |
| o training on pot luck with mark simon soggy and frances. legs feeling much better than this moring. was orienteering really well apart from a few stupid errors, mainly when i let my guard down or got complacent. need to stay focused on my process. shins feeling fine |
Thursday Mar 15 |
| orienteering race 39:20 [5]6.8 km (5:47 / km) | |
| shoes: Asics Gel 1120 |
| summer series at one tree hill.
dropped like 90sec on number 1 but was clean apart from that. legs feeling good and really pushed it tonight as it is last summer series. shins feeling a ok and legs fine too |
| strength and conditioning 15:00 [3] | |
| |
| |
| run warm up/down 20:00 [1] | |
| shoes: Asics Gel 1120 |
| warm up and down as it was pretty cold |
Wednesday Mar 14 |
| mountain bike 1:18:50 [3] | |
| ahr:153 max:185 shoes: Time sst carbon |
| mtb at woodhill along inland road out to marquita's garden. pushed t not massive headwind on the way out. had an awesome as tailwind coming back, would have been almost 50 on the flat on the mtb. rained lots too. auckland weather sucks. legs feeling much better than yesterday. |
| orienteering 1:02:47 [3] | |
| shoes: Inov8 flyroc 310 |
| Training on potluck. did 2 exercises:
first did a push pull thing with martin in mainly coastal. orienteering well at a good pace, only small errors. brain still trying to get back into 2.5m contours. about 35mins for about 5km
second did a short but real technical course in the low vis with greg following me. i ran too fast and made lots of mstakes, mainly getting to the edge of the circle or my attackpoint and then not doing the next step correctly. i guess this is what training is for. need to work on my o at a slower pace, getting back into my old prob of running too fast for my orienteering
Legs felt good when i was running. maybe time to try some long runs? Hopefully sadie will have my prog by middle of next week. |
Tuesday Mar 13 |
| strength and conditioning 20:00 [3] | |
| |
| |
| road 1:15:53 [3]38.41 km (1:59 / km) | |
| ahr:144 max:179 shoes: DMT rsx carbon |
| rode from home into newmarket. legs feeling tired still from the weekend. especially in my aductors. had a pretty good tailwind which is why the average speed was up there |