Wednesday Jan 30 |
 | Running - Road (time trial) 25:24 [5] | |
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| Time trial
3.29
5.05, 8.34
4.12, 12.46
4.11, 16.57
5.05, 22.03
3.20, 25.24
Hot and thighs were reluctant and tired beforehand. But pushed hard and was ok. Still think I should have gone under 25 before waitangi, I blame it on the poor week after Wild Moa when my guts was a bit funny. didn't get enough speed work in.
Previous trails
29 Dec 07 26.18
6 Dec 27 ish
12 Sept 28.58 Just before Aus champs I think
Previous best splits
3.34
5.19
4.17
4.17
5.11
3.28 |
| Running - Road warm up/down 20:00 [1] | |
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Tuesday Jan 29 |
| Running - Off road 1:00:00 [3] | |
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| Old skool style run plus 6 gentle down hill stride outs. feeling really good afterwards. |
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| C • Old school? 1 |
Monday Jan 28 |
| Running - Off road intervals 12:00 [5] | |
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| Gradual up hill reps. 1.50 * 6. |
| Running - Road 40:00 [3] | |
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| up down around warm. |
Sunday Jan 27 |
| Running - Road 20:00 [3] | |
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| My morning after pill, run in the rain first thing to help get rid of Amber's 21st hangover. |
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| C • hehe don't tell Karyn you h... 1 |
Saturday Jan 26 |
| Running - Road warm up/down 30:00 [2] | |
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| up down and all around. |
| Running - Off road intervals 10:00 [5] | |
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| 10 * 1 min intervals on grass track. last one was the full 400m. 75 seconds - very dissapointing. Havek resolved to heaps of speed work and improve my "track PBs'.
Muscles feel pretty good after that session. |
Friday Jan 25 |
| Running - Off road 40:00 [3] | |
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| Stop off at huka falls and run with simon, cairan, andrew and I. |
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| C • Yourself 2 |
Thursday Jan 24 |
| Running - Off road 1:57:00 [2] | |
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| Okura walkway with Tim and his shoes, Aidan and his shoes, Nick and his shoes and Jager. |
Wednesday Jan 23 |
| Orienteering race 50:00 [4] | |
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| Just what I needed. Flat out O race at Unitec. Note to self: Always have difficulty reading the map on the run after a break. Lawsons the man. |
| Orienteering warm up/down 15:00 [1] | |
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Tuesday Jan 22 |
| Mountain Biking 1:10:00 [3] | |
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| Cruising around with Greg. |
Monday Jan 21 |
| Running - Off road 1:05:00 [3] | |
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| Thighs struggling still. A few accellerations at the end. |
Sunday Jan 20 |
| Note | |
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| Arimiro map checking. Thighs didn't feel good whenever I started running. had no desire for exercise. So was easy to flag the evening run and go out to dinner instead. |
Saturday Jan 19 |
| Running - Road tempo 25:00 [4] | |
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| Solid in Hamiltron. |
| Running - Road 35:00 [2] | |
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| before and after threshold run. Legs knackered from checking out arimiro today. |
Friday Jan 18 |
| Running - Road intervals 12:00 [4] | |
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| 5 * stride outs. Flat then rising gradually. Good session. |
| Running - Road 28:00 [3] | |
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| before, after and 2.5 min in between. |
Wednesday Jan 16 |
| Running - Off road 40:00 [2] | |
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| Stomach issues. Hopefully its the antibiotics not the Kamai stream water. |
Tuesday Jan 15 |
| Note | |
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| Golf is the most tiring sport invented. I'm completely knackered. |
Monday Jan 14 |
| Note | |
| (rest day) |
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Sunday Jan 13 |
| Orienteering 1:10:00 [1] | |
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| Tried running the womans course I've set for Arimiro. Struggled running down due to sore thighs but not to bad really. Got distracted by the mapping at the end and puttered out of heat resistence. |
Saturday Jan 12 |
| Running - Off road 15:04 [4] | |
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| Wild Moa multisport race |
| Kayaking 44:00 [4] | |
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| Lake okataina. Drafting most of the way. |
| Portage race 18:00 [2] | |
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| stuck in a train of slow guys. Lost five minutes here. bugger. |
| Kayaking race 52:00 [4] | |
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| Lake Tarawera. Mint conditions. Alone. |
| Mountain Biking race 1:45:00 [4] | |
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| Including transitions. |
| Running - Off road race 1:06:00 [4] | |
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| Felt ok and pushed hard. Good way to finish. Espescially passing Brent. |
Friday Jan 11 |
| Note | |
| (rest day) |
| Put out run course for tommorrow. |
Thursday Jan 10 |
| Kayaking 1:04:00 [3] | |
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| Good final hit out paddle from Shelly Beach. Windy and waves going out which made me focus and stop stuffing about like usual. Then caught some good waves home. fun. |
Wednesday Jan 9 |
| Running - Road tempo 15:00 [4] | |
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| Massive. |
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| C • kayak 4 |
Tuesday Jan 8 |
| Mountain Biking 1:20:00 [2] | |
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| A bit of fartlek as marquita taught me what she learnt at the skills clinic. Nothing new...but things I need to practise doing all the time. Also getting used to new bike set up. Feels a bit different so muscles might take a little while to strengthen up in that position. |
| Running - Off road 15:00 [4] | |
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| Transition onto the run, after cleaning the bike. 5 times gradual ups. More up and shorter than normal. |
| Running - Off road warm up/down 10:00 [3] | |
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Monday Jan 7 |
| Kayaking 30:00 [2] | |
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| Quite a pathetic training session really. Didn't really have an objective, just wanted to go kayaking. Lack of sleep has left me with no will power or imagination.
Easy week, will hopefully catch up on sleep and freshen up for Moa on saturday. Feeling good about it but am expecting a massive hiding from Brent and Tim if they show up. |
Sunday Jan 6 |
| Running - Off road 1:55:00 [3] | |
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| In Kamai's, Old Layland O'brian tram track. Mint run. First solid long run in ages. Good fun.
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Saturday Jan 5 |
| Mountain Biking 2:30:00 [3] | |
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| Riverhead with Grant. Felt sweet, sure I'm not strong yet, but was very comfortable with riding that long. Big change from a week ago. Really enjoyed the technical riding out there. I'm heading back whilst its dry for sure. |
| Running - Off road 25:00 [3] | |
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| Slow transition from bike to run with Grant. As I say I'm feeling good today, a surprise after yesterdays reps. Probably best I've felt in 8 months! |
Friday Jan 4 |
| Running - Off road warm up/down 30:00 [2] | |
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| Running - Off road intervals 12:00 [5] | |
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| Pyrimids, 1,2,3,3,2,1, with 1 min rest. Felt sweet as. |
Thursday Jan 3 |
| Kayaking 1:10:00 [3] | |
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| Felt good for once. think I saw the Orcas too, but I couldn't catch them up. |
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| C • orcas? 5 |
Wednesday Jan 2 |
| Mountain Biking 1:50:00 [1] | |
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| Karyn and I took Max out from Brent's place. Up Nursery rd, Genisis, Diamond back, Tahi and home. Dad was awesome on his first real mountain bike. But I don't think I've seen someone fall so quickly once he tips up! His gravitional force appears to be much higher than most masses. Scientist should study it, perhaps take a biopsy and chuck it off a cliff with a stone, see which one hits the ground first.
Anyway, before and afterwards my legs had some very acute pain. I've hurt some muscles and I don't think ive had enough sleep for anything to repair. |
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| C • Twitchy muscle?? 3 |
Tuesday Jan 1 |
| Kayaking tempo 20:00 [4] | |
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| Lake Okataina, going hard. |
| Kayaking 25 [3] | |
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| Still Lake okataina, but buggered. struggling just to keep going and make it back. Bloody bueatiful lake though, what an awesome day for it. |
| Running - Off road 40:00 [3] | |
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| Supposed to be an early morning jog with Stu and Karl. But wasn't that early and it wasn't an easy jog for me. I struggled, especially up the Wild Moa hill, Feeling the cycling muscles...or lack there of. Was a bueat day and bueat place. Nice way to start the year...especially with those clowns. |