Tuesday Oct 30 |
 | Easy Pace hills 36:00 [2] 7 km (5:09 / km) | |
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| Crap day at work and crap run, up to Botanics and loop back to work through newtown. Wore old shoes which were a bit painful with no cushioning, should have gone for a bit longer but was holding out for burget wisconson 4 dinner |
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| C • FATTTYYYY 3 |
| GYM 20:00 [1] | |
| shoes: Asics Kayano 12 |
| Touch Rugby game |
Monday Oct 29 |
| Steady Pace long 1:04:00 [4] 13 km (4:55 / km) +150m 4:39 / km | |
| shoes: Asics DS Trainer 8 |
| Loop from school up Botanics, Kelburn, Otari then back into Wadestown and school. Felt good, maybe from streching and playing touch first. Will try to run each day this week till Fri |
| GYM warm up/down 25:00 [3] | |
| shoes: Asics DS Trainer 8 |
| Touch Rugby afterschool |
Sunday Oct 28 |
| Easy Pace long 2:00:00 [1] 16 km (7:30 / km) +800m 6:00 / km | |
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| Tramp from Rimutaka Park up Mt McKerrow and down to Orongorongo River with mates from school. About 7 hours of walking |
Thursday Oct 25 |
| Easy Pace long 1:08:00 [3] 12 km (5:40 / km) +200m 5:14 / km | |
| shoes: Asics DS Trainer 8 |
| Struggled to get out the door... Flatties were having beers on the deck in the sun.. Grr !! Anyway from home around to Seatoun over Worser Bay hill. Into hills behind Mirimar then wandered home. Crappy and windy again... Felt pretty slow and had a jarring feeling in right ankle on any up hills. All stiff and sore, but slightly better towards end |
Wednesday Oct 24 |
| Easy Pace long 56:00 [3] 12 km (4:40 / km) | |
| shoes: Asics Kayano 12 |
| Easy loop from folks place in Kelson. KGB down to Melling and Ewen Bridge, back through Jubille Park, Havent run the loop for years since I lived at home. Funny to see all the new developments, about the same pace time as a fast run 5 years ago. |
Tuesday Oct 23 |
| Road Cycle 47:00 [2] 25 km (1:53 / km) | |
| shoes: Shimano Road Bike |
| After spending an hour trying to find all the bits to my cycling kit....Easy road bike around Mirimar and into Island Bay. Mint night. First ride since perhaps last Feb. |
Monday Oct 22 |
| Note | |
| (injured) |
| Rest day with sore feet so no racing. |
Sunday Oct 21 |
| Orienteering race 14:39 [5] *** 3.4 km (4:19 / km) | |
| shoes: inov8 O Shoe |
| Sprint Race in Havelock. Fun race, no real errors but lots of little slow route choices and missing gaps between buildings. Otherwise smooth and running fast |
| Orienteering race 49:30 [5] *** 4.5 km (11:00 / km) +200m 9:00 / km | |
| (injured) shoes: inov8 O Shoe |
| Crap race, made mistake after 3 by running into wrong patch of bush. Blisters from previous day so too painful to race hard. Arse! |
Saturday Oct 20 |
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| Event: Wellington & CD Championships
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| Orienteering race 1:49:30 [5] ***** 12 km (9:08 / km) +500m 7:33 / km | |
| shoes: inov8 O Shoe |
| Classic race at the Slump. Cool terrain but kinda forgot how to orienteer. Running ok till about 80mins and started to get blister on foot. Route choices were good but didnt execute any of them well. Time for some Catching features training. |
| Easy Pace warm up/down 20:00 [3] 2.0 mi (10:00 / mi) | |
| shoes: Asics DS Trainer 8 |
| Slow jog at Neils and before race |
Wednesday Oct 17 |
| Easy Pace warm up/down 26:00 [2] 5 km (5:12 / km) +100m 4:44 / km | |
| shoes: Asics DS Trainer 8 |
| From home over Mt Vic to Freyberg to start tempo, sluggish as |
| Intervals tempo 16:45 [3] 5 km (3:21 / km) | |
| shoes: Asics DS Trainer 8 |
| Tempo run from Freyburg around the bays following the markers.
Sweet pace with 'tailwind' for the 2nd half
500m, 1:40
1000m, 1:47, 3:27
1500m, 1:41
2000m, 1:38, 3:19
2500m, 1:42
3000m, 1:39, 3:21
3500m, 1:38
4000m, 1:39, 3:17
4500m, 1:42
5000m, 1:37: 3:19, 16:47
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| Easy Pace warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Asics Kayano 12 |
| Along bays back home |
Tuesday Oct 16 |
| Off Road Run long 1:15:00 [3] 13 km (5:46 / km) +250m 5:16 / km | |
| shoes: Asics Kayano 12 |
| From Ross's place, Tinakori Hill, Otari and back via Cemetary, couldnt be stuffed running over the tops in the wind so went into cemetary and back down from Karori |
Monday Oct 15 |
| Off Road Run hills 55:00 [3] 10 km (5:30 / km) +250m 4:53 / km | |
| shoes: Asics Kayano 12 |
| Steep slog up Tinakori Hill from by BP station up spur. Into main track and across to Otari Bush and back from Kelburn. Calves had that popping feeling after big climb |
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| C • Double 2 |
| GYM 20:00 [3] | |
| shoes: Asics Kayano 12 |
| Touch Rugby |
Saturday Oct 13 |
| Off Road Run hills 1:08:00 [4] 12 km (5:40 / km) | |
| shoes: Asics DS Trainer 8 |
| Loop from Mt Vic along to Mt Albert then back into golfcourse and into town belt. Felt great on hills and fast and end. Shoes have crapped out so time to buy some new ones |
Wednesday Oct 10 |
| Off Road Run long 47:00 [3] 8 km (5:52 / km) | |
| shoes: Asics Kayano 12 |
| Real wet day, up Ngaio Gorge and into bush tracks came back down through Wadestown. |
Monday Oct 8 |
| Easy Pace 43:00 [3] 6 km (7:10 / km) | |
| shoes: Asics DS Trainer 8 |
| Meet up with usual group as they ran around the bays, looped through Mirimar and Kilbirnie, sore left leg in ankle, otherwise feeling fit |
Sunday Oct 7 |
| Off Road Run 1:57:00 [3] +250m | |
| shoes: Asics DS Trainer 8 |
| Long run from Mt Vic, up Aro Valley monster hill to the fence, down into Otari and through blue track, up to Flax clearing down into Crofton Downs and back via Ngaio Gorge track and waterfront to Mt Vic, felt good on hills, and ok most of the way. Shitty windy day |
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| C • .......... 3 |
Saturday Oct 6 |
| Easy Pace hills 1:07:00 [3] 11 km (6:05 / km) +250m 5:28 / km | |
| shoes: Asics DS Trainer 8 |
| Loop of the windmill from Ross's place, up Rollercoaster and down from Wrights hill. Felt ok considering have been slack with training this week |
Wednesday Oct 3 |
| Steady Pace tempo 41:00 [2] 6 km (6:50 / km) | |
| shoes: Asics DS Trainer 8 |
| A real boring loop around Fielding, possibly the most uninteresting place to train in NZ |
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| C • boring 2 |
Monday Oct 1 |
| Off Road Run hills 48:30 [3] 7 km (6:56 / km) +300m 5:42 / km | |
| shoes: Asics DS Trainer 8 |
| From home up into Mt Vic and exploring a few new tracks, down to Rachs flat. Back up into Mt Vic did 5 x 1min hill bursts along a grunty track. Shit it was windy and crap weather, the odd pinecone flying through the trees. Welcome back to Wellington |