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Training Log Archive: captain gumbi

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Multisport1 3:52:13
  Run4 3:43:06 1190
  Road cycling7 3:00:00
  Orienteering1 1:32:37 4.16(22:15) 6.7(13:49) 450
  Mountain Biking1 1:10:00 460
  Strenth & Conditioning1 15:00
  Total9 13:32:56 4.16 6.7 2100

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Friday Nov 9, 2007 #

Road cycling 30:00 [3]

Ride to/from work/school.

Thursday Nov 8, 2007 #

Road cycling 30:00 [3]

Ride to/from school/work. No time for training today. Too much study and work. Got two long runs planned for the weekend as study breaks...

Wednesday Nov 7, 2007 #

Road cycling 20:00 [2]
(rest day) shoes: Slippers

Ride to/from school. Felt a bit tired after this last load of training but very fit too... School leavers dinner tonight should be good.

Tuesday Nov 6, 2007 #

Mountain Biking hills 1:10:00 [4] +460m
shoes: Slippers

Boosted up the peak with Tom for a ride. I had two periods off during the day and it suited him well. Was the fastest ride i had done up there in a while and we took tracks most of the way. My usual riding partner needs to do a few hours i think... We examined the fire damage from yesterday and the whole eastern face is burnt! Came down the downhill track then through chambers farm and down through tainui before back along Temata where tom did some motor pacing back to school. Legs felt good and i was finding the speed really good. Tom only really showed his true colours on technical steep climbing sections where he rode the tight switchbacks faster than i could. We rode some tracks i hadn't done in a while too. Bike felt like crap. Toms looked awesome....time for a new one!

Road cycling 20:00 [4]
shoes: Slippers

Ride to/from school.

Run 27:34 [3]
ahr:145 max:160 shoes: Asics Kayano

Really cruisy run with Chloe. Did a long road loop and got back in time to watch outrageous fortune at her house.

Monday Nov 5, 2007 #

Run long (hills) 1:40:00 [4] +700m
shoes: Inov-8 "mudclaw"

Ran up Mount Erin again. Tom was down from Auckland cause he had his adventure racing trials over the weekend and he came up with me. We went pretty steady the whole way, both of us being slightly tired from our weekends pursuits... There were a couple of sessions where we really pushed it up a little climb and he got the better of me. Overall it was a good run to loosen up my legs and get them going again. Another stinking hot day and big bush fire on the peak!!!

Note

Won a merit award at the Hawkes Bay Secondary School sports awards ceremony. Orienteers in general featured in many of the sections.

Road cycling 20:00 [4]
shoes: Slippers

Ride to/from school.

Sunday Nov 4, 2007 #

Orienteering race (OY) 1:32:37 [4] *** 6.7 km (13:49 / km) +450m 10:21 / km
shoes: VJ Twisters

Second to last OY for the year. Reaaally good start and then two controls that were questionable lost me time. Pretty tired after the race yesterday and the distance was waaay more than 6.5km. Last loop took me ages, the climb was making it hard and i needed to walk sections. Ran the last few ocntrols without stopping because i pissed about the middle of the course. I treated it like i had started my course again which really helped. Should use this more often if i get angry at things... Scott and Hamish beat me by not much. Winning time was waaay longer than is supposed to be for OY.

Saturday Nov 3, 2007 #

Multisport race (Adventure Race) 3:52:13 [2]
shoes: Asics Kayano

Mitre 10 Mega Mad Magpie!
Was a sweet four hour urban adventure race that i did with 3 girls from school... Started with a rollerblading/running leg which after transition became a rogaine on bluff hill and surrounding streets. Then down into Ahuriri for diving, rockclimbing, kayaking, waka paddling, egg carrying, goal shooting, drawing, sudoku, puzzles, trailer towing plus a few more that i might have forgotten. Each activity had a points value and we managed to get all of them and finish in time. We were the first mixed team on max points but another all boys team got all of the points and beat us home. On reflection we could have done the activities in a different order and saved about 30mins.... my error (should have read the instructions). I didnt realise the activities could be done at the same time as the rogaine and so we ended up by running same stretches of road multiple times. Oh well. Lovely day with lovely people and a sweet race. Never really got my heart rate up.

Friday Nov 2, 2007 #

Road cycling 30:00 [2]
shoes: Slippers

Ride to/from work/school.

Run long (Hill) 1:12:35 [4] +490m
ahr:175 max:196 shoes: Asics Kayano

Sweet run! Went from school up to Te Mata Peak gates carpark, down the gully and into the redwoods, then climbed up the goat track which was incredibly hot and steep. Summitted in about 40mins then cruised back down the peak trail to the gates carpark and back down the road to school. Legs felt really good and powerful on the way up the hill but took it much more easy going back down. Shin on my right leg still is a little sore but i am almost 100% thats just from the bruise. Looking real good for the race tomorrow...

Did i mention that I love free periods at school! :-)

Thursday Nov 1, 2007 #

Road cycling 30:00 [5]
shoes: Slippers

Ride to/from work/school. Had to get up ridiculously early to get a committee meeting at school first thing... eg 7 oclock! Hope i wont have any more of those next year.

Run intervals (HIll reps) 12:57 [5]
ahr:161 max:196 shoes: Asics Kayano

Hill sprints up the road from my house. Gradual climb which gets steeper near the end. Felt reasonably good but very tight. Did ten reps, each taking about 15-20s up and then 40s cruising back down. Shins were sore but i think that is just cause they are bruised from some soccer at lunchtime today, (damn crap tacklers on the other team), iced them anyway just incase... Had to train after work and in the dark cause work went later than usual :-( No way was I going to miss another run!

Plan for tomorrow: Medium run at 70% prior to adv race this weekend.

Run warm up/down 10:00 [3]
ahr:161 max:175 shoes: Asics Kayano

Strenth & Conditioning (Stretching) 15:00 [2]

Had a good stretch after my run today because the legs were rather tight and likely to get tighter after sprinting up the hill a few times. Good to do some serious stretching once in a while too just incase those aren't just bruises making my legs sore...

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