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Training Log Archive: Tane

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running5 6:03:01 33.55(10:49) 53.99(6:43) 2242
  Cycling12 4:59:26 84.28(16.9/h) 135.63(27.2/h) 136
  Mountain Bike1 1:58:03 15.67(8.0/h) 25.21(12.8/h) 602
  Orienteering2 1:26:00 7.01(12:16) 11.29(7:37) 550
  Strength & Core1 30:00
  Total18 14:56:30 140.5 226.12 3530
  [1-5]18 14:22:59

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

11 AM

Orienteering race 22:31 [5] ** 5.56 km (4:03 / km) +221m 3:23 / km
shoes: Inov8 Roclite 285

AGM Wheel relay with Tim.
Not too bad a run...legs were a little bit sore from yesterday, but not as bad as I thought. Must have been good for them to go out and MTB the hills afterwards! Had some tough competition on the same leg each time. Eugene kept me on my toes, and Tim battled hard to keep Alistair in check!

Came down to a good old sprint finish, Tim unwittingly put me into a nice tactical position by handing the lead over to Alistair, on the downhill, so I pushed Eug hard up the hill then when it came time to come down.... I flicked the switch and the momentum pulled me down through the trees and I had it in the bag! I was afraid he might get me so there was no looking back, thankfully I think I scared him into thinking he was beat and he let me have it in the end.

Quite a fun race all round. I was quite impressed with Tim, he has either got faster, or better at navigating at high speed...either way he did the hard work to get us the win...I just had to run fast :)

Saturday Jan 28, 2012 #

11 AM

Cycling 10:42 3.78 km (21.2 kph) +7m
ahr:125 max:137 shoes: Inov8 Roclite 285

Running long 3:35:31 30.01 km (7:11 / km) +1460m 5:47 / km
ahr:148 max:182 shoes: Inov8 Roclite 285

Plan A fell by the wayside, then Plan B was looking in doubt, so I settled for Plan C....only for Chris to convince me that Plan D was much better and I could surely fit in Plan C in the afternoon!

For some reason everyone else was scared off by the prospect of going for a run with Chris and me.... we biked around to Bowenvale then raced up some tracks through the valley. Went around the back of Sugarloaf then stopped at SOK for some water. Went out along the tops to Coopers Knob, where luckily Chris had more than one Muesli bar and we found the Well by the roadside. Up to the top of Coopers knob then down towards living springs and through head high grasses until we got near the Bellbird and then climbed back up to the road. By this stage I was feeling a bit hungry and pretty damn thirsty! Found a stream somewhere that was nice to drink from, before another stop at the kiwi for more water! Took the easy track home through Vic Park and down the hill to the bikes.

Was so hot and dry. I should have really been prepared and taken a drinking vessel and some more food. I was happy about being able to keep up with Chris most of the time and on minimal food the whole time too.... He really is a bit of a machine, and I am really a little bit silly going running with him....But it was a good run, feel like Im getting stronger and tougher every-time I got out on a long run these days.

Cycling 10:42 3.78 km (21.2 kph) +7m
ahr:125 max:137 shoes: Inov8 Roclite 285

4 PM

Mountain Bike 1:58:03 25.21 km (12.8 kph) +602m
ahr:123 max:190 shoes: Louis Garneau Montana XT

I couldnt let Tim down on plan C so I foolishly went out with Michael and his 30min old MTB, Katie, Stephanie and Tim. Nice warm evening ride in pretty relaxed fashion. Michael warmed up to MTbing pretty fast and even managed to crash his bike, falling in spectacular fashion, with minimal damage to him or his bike!

Enjoyed coming down through the top part of Vic park, must be about time to test out the skills coming down through the bottom part of Vic park sometime soon :)

Friday Jan 27, 2012 #

7 AM

Cycling 26:58 12.75 km (28.4 kph) +23m
ahr:150 max:167 shoes: Exustar E-SR540

5 PM

Cycling 30:21 12.49 km (24.7 kph) +1m
ahr:132 max:157 shoes: Exustar E-SR540

Thursday Jan 26, 2012 #

7 AM

Cycling 27:17 12.81 km (28.2 kph) +22m
ahr:142 max:174 shoes: Exustar E-SR540

5 PM

Cycling 23:31 12.52 km (31.9 kph) +3m
ahr:107 max:182 shoes: Exustar E-SR540

Orienteering 1:03:29 5.72 km (11:06 / km) +329m 8:37 / km
ahr:146 max:206 shoes: Inov8 Roclite 285

Slogging about through the long grass in VIc Park. Was feeling not so happy with the quality of the training until our mass start race at the end....Chris was just a little bit too cunning and got me on the last control...although I took a different route to the finish to test it out in the vain hope I could beat him...but he was too quick. Nice end to the training anyway...felt like I actually got something out of it!

Wednesday Jan 25, 2012 #

7 AM

Cycling 27:01 12.77 km (28.4 kph) +22m
ahr:150 max:172 shoes: Exustar E-SR540

5 PM

Cycling 26:03 12.64 km (29.1 kph) +3m
ahr:146 max:190 shoes: Exustar E-SR540

Running hills 1:01:45 8.31 km (7:26 / km) +547m 5:36 / km
ahr:138 max:182 shoes: Asics Gel-Trabuco 14

Wednesday Night Run... Riki, Tim, Carsten, Hilary, Georgia and Katie...no Chris though....

Anyway headed up the valley did the good old loop of pre-earthquake times, and tried not to get run over by Mountain Bikers!

Tuesday Jan 24, 2012 #

7 AM

Cycling 28:17 12.74 km (27.0 kph) +22m
ahr:150 max:178 shoes: Exustar E-SR540

4 PM

Cycling 15:59 7.35 km (27.6 kph)
ahr:137 max:167 shoes: Exustar E-SR540

5 PM

Running race 15:47 5.0 km (3:09 / km) vdot: 65.6
ahr:184 max:199 shoes: Asics Gel-Speedstar II

Another in the 5km Series. Had a bit of a plan this time again not to go to hard too early...but then before the race Glynn came and had a chat and suggested that I was best to stick with the fast bunch at the front and then hopefully I would be able to stay with that group through to the finish.

So straight out of the gate I was up with the front runners again, Carsten was just behind and went through the 1st km in 3.01min, I tried to keep it up, but realised I couldnt maintain it. Carsten over took me down the home straight, but I stuck closely with him around the next lap. I think it was good for both of us. Past the finish for the last lap I kept the pace constant and Carsten began to fade a little bit. I thrashed myself through the last km but could only manage a 3:11min km to finish just ahead of Carsten.

Pretty happy with that run, kept the pace quite constant throughout. Now its just increasing the pace while keeping it consistent now. Another PB taking another 4-5sec of my time last week :) 15:30 doesn't seem all that far away now :)
6 PM

Running warm up/down 18:21 2.8 km (6:33 / km)
ahr:135 max:147 shoes: Asics Gel-Speedstar II

Warm down with Carsten while we watched the Chris and Jamie battle, followed by the Katie and Emily battle around the fun run course.
7 PM

Cycling 17:22 [2] 6.47 km (22.4 kph)
ahr:131 max:162 shoes: Exustar E-SR540

Ride home, and then I caught Chris, Em and Katie so I rode slowly with them for a bit....

Monday Jan 23, 2012 #

7 AM

Cycling 28:49 12.88 km (26.8 kph) +23m
ahr:128 max:169 shoes: Exustar E-SR540

5 PM

Cycling 26:24 12.65 km (28.7 kph) +3m
ahr:139 max:177 shoes: Exustar E-SR540

6 PM

Running 51:37 7.87 km (6:33 / km) +235m 5:42 / km
ahr:139 max:190 shoes: Asics Gel-Trabuco 14

Run with Georgia and Andy J up into the Rapaki area on open tracks! Amazing! Fairly casual, good cruisy run
9 PM

Strength & Core 30:00 [2]

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