Friday Feb 29 |
 | running intervals (terrain) 40:00 [4] | |
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| forest and rough track ints 5 total 17 and a half mins, rec 1min, last rec 2min. aaaaenjoyable, eased leg tightness |
| cyclocross 1:00:00 [3] 24.5 km (2:27 / km) +275m 2:19 / km | |
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| ride home after long day. OK, not sharp |
Wednesday Feb 27 |
| cyclocross 58:47 [3] 24.5 km (2:24 / km) +275m 2:16 / km | |
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| to work, ok except for some cramps post running on hard road last night |
Tuesday Feb 26 |
| running race 19:16 [4] 5 km (3:51 / km) vdot: 52.0 | |
| shoes: old race flats |
| Good first half, 9:12, stomach cramp and doing it tough on way back 10:04. Still OK as best for 14years |
Sunday Feb 24 |
| cyclocross 1:00:00 [2] 10 km (6:00 / km) | |
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| Taking boys out in trailer along incline trail |
Saturday Feb 23 |
| running 30:00 [2] | |
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| Easy along river with Otis on bike sans trainers |
Friday Feb 22 |
| cyclocross 57:35 [3] 24.5 km (2:21 / km) +275m 2:14 / km | |
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| To work, cruisy |
| cyclocross 30:00 [3] 8 km (3:45 / km) | |
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| To Flightys with Mark talking to landowner for rogaine planning |
| cyclocross 59:06 [3] 24.5 km (2:25 / km) +275m 2:17 / km | |
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| Home, slow first bit riding with Nigel, then cruisy to top of hill and down |
Thursday Feb 21 |
| running intervals (terrain) 35:00 [3] *** | |
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| Intervals on old course, rec to 120 as usual 1;22,3;12 (3:00) :50,:53, 2:45 (3:10) 1:15, :41 (1:50) :49, :31, :27 (1:31):21,:26 =21:49/12:28 around 2.1kms |
Wednesday Feb 20 |
| cyclocross 58:38 [3] 24.5 km (2:24 / km) +275m 2:16 / km | |
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| work-home cruisy |
Tuesday Feb 19 |
| cyclocross 1:03:01 [3] 24.5 km (2:34 / km) +275m 2:26 / km | |
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| home to work, feeling flat |
Sunday Feb 17 |
| running race (rogaine) 10:20:00 [3] | |
| shoes: 2007 trabucos |
| Rogaine, Eastbourne. First time ever of doing rogaine and not running at all, as calves tight, partner inexperienced, and managed to bash my thigh on tree in creek for nice corking. Followed by loss of two headights thru battery jamming so navving on mine only.
Thoroughly enjoyable fast walk/creek/spur bash. Miss a few as cbf struggling further thru supplejack or waitawhile and lots of cool controls in beech forest on a nice evening. Went 5 to 730pm and then after 2hr rest, from 930 to 5 am approx and crash. Left out last 1h:40 worth of controls as family at home with vomit bug needing mora/bucket support so pack up early. Tactics seemed to work Ok for the 12 in 18 format as the first short loop enabled a feel for the terrain and setting and made major revisions to course ambitions for big loop. |
Thursday Feb 14 |
| running intervals 30:00 [4] 6 km (5:00 / km) | |
| shoes: old race flats |
| 5x1.25x120x120 Red barn 5km intervals, av 4:27 faster on last 2, feeling tired but good, sl tightness in calf as getting used to intervals again.
Looking forward to a 12hr (in 18) rogaine this weekend as havent done anything over 2 hours for a month it seems. |
Wednesday Feb 13 |
| running warm up/down 21:00 [3] | |
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| recovery run on beach |
Tuesday Feb 12 |
| running intervals 1:00:00 [4] | |
| shoes: old race flats |
| 20x43,120(90-120s)rec along farm ridge, undulating tank to gate. about 50mins int/rec total. Feeling good on these as longish rec to 120 hr. |
| cyclocross 54:00 [3] 24.5 km (2:12 / km) +275m 2:05 / km | |
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| Cruisy ride home, feeling fresh and looking forward to dinner and drinks for Meryl's birthday |
Sunday Feb 10 |
| running long 1:11:17 [3] 13 km (5:29 / km) | |
| shoes: 2007 trabucos |
| slow medium run as feeling relatively tired after lugging boys up and down the superslides at the suppliers big day out. After 55mins or so, started to feel revived and broke out from a slow trot to a canter and cruised home over last 15minutes. Must be about due to get back into some tempo and interval work. |
Friday Feb 8 |
| running hills 1:17:31 [3] | |
| shoes: old trabucos |
| steady/hot to big hill, slow and cruisy back to work |
Thursday Feb 7 |
| cyclocross 1:00:27 [3] 24.5 km (2:28 / km) +275m 2:20 / km | |
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| ride to work, average, knees feeling the hill, v tired at work |
Wednesday Feb 6 |
| Orienteering race 1:01:45 [3] *** | |
| shoes: inov8 mudclaws |
| first half of waitangi 21E race, feeling slow on flat, OK on steeps, miss start then pack up early to attend to kids and drive back to wellington. |
Tuesday Feb 5 |
| Orienteering race 1:08:12 [3] 8 km (8:32 / km) | |
| shoes: inov8 roclite |
| megaloops 21E race. miss start by 2 mins looking after Mani, and rush to catch the pack. Catch Jim and have some to and froing to end thinking I had 2min advantage. Then notice that missed a control early on. Not doing well this week on maps withlots of loops and pivots; missing the old control card with punches to keep track of whats been punched. But enjoying the terrain running and the events overall. |
Monday Feb 4 |
| Orienteering race (sprint wre) 20:20 [4] 3.1 km (6:34 / km) | |
| shoes: old race flats |
| Waikato uni WRE sprint 21E. Slow start, got into slow groove, enjoyable, made mistakes when pushing harder (once hearing the PA, ironically), up o a minute lost on uphill leg but pleased to recover and drag around the rest of course. Not sure if could go much faster with speed training and feeling fresh but good to see some impressive speed from Ross and Greta etc |
Sunday Feb 3 |
| Orienteering 2:04:41 [3] 7.7 km (16:12 / km) | |
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| Loops race - chasing start, Ok till ino thic of loops - go 2-3-4-2 then 9-2-6-10-7-10-2 instead of 2-6-7-2. to compound it, go to 10 again instead of 9-10, finally finish and get onto 2nd half. Toe blister compounded by hard ground/wet marshes but jog around in time for sunset. |
Saturday Feb 2 |
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| Event: Waitangi Summer Carnival
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| Orienteering race 41:30 [3] 5 km (8:18 / km) | |
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| middle distance, first day waitangi. Not able to get any faster than steady jog, push ahrder once or twice and make mistakes/overshooting/in circle. Blister returns on right 2last toe but not too much of a problem, |