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Training Log Archive: captain gumbi

In the 7 days ending Nov 4, 2007:

activity # timemileskm+m
  Multisport1 3:52:13
  Road cycling5 2:10:00
  Run2 1:35:32 490
  Orienteering1 1:32:37 4.16(22:15) 6.7(13:49) 450
  Mountain Biking1 1:07:23 300
  Strenth & Conditioning1 15:00
  Total7 10:32:45 4.16 6.7 1240

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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...

Wednesday Oct 31, 2007 #

Road cycling 20:00 [2]
shoes: Slippers

Ride to/from school.

Note

Hmm sooo... was meant to do a medium run today but kept putting and putting it off until it was 9:30 and dark and it was no longer appealing. I know, i am ashamed. My excuse is study ;-) Def doing some sprinting tomorrow though. Has been a while.

Tuesday Oct 30, 2007 #

Road cycling 30:00 [4]
shoes: Slippers

Ride to/from work/school. Felt good after yesterdays ride.

Note
(rest day)

Wasnt expecting to have to work tonight so my planned run with Chloe didnt amount to anything... Probably time for a rest day anyway considering the adventure race this weekend.

Monday Oct 29, 2007 #

Mountain Biking (Hills) 1:07:23 [2] +300m
shoes: Slippers

Rode up the peak with Chris afterschool. Was quite easy for me cause Chris has gotten slow while being at uni... made up for it by riding on the verge on the way up and having to work slightly harder. The trails were great once we got to the top and i rode a switchback section that i have never managed to ride the whole thing before today. Bike sounds like shit but that was to be expected. Awesome hot day and good views from the top!

Road cycling warm up/down 20:00 [5]
shoes: Slippers

Ride to/from school. Was late so had to go incredibly hard. Lactic the whole way...

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