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.. |