Training Archive: GreigIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||
Monday Jun 30 | ||
| Stretching/Strength 45:00 [1] | |
| Some core work in the gym | ||
Sunday Jun 29 | ||
| Orienteering race 29:00 [5] | |
| Score event at Hagley park, well kind of score. Each control had a letter attached to it. You had to fill out the score card and work out what the saying was. Clearly I'm not as good as Jenni and others at working out the answers. Got it in the end but went to almost every control first.
Some good mud, puddles and rain going on out there. | ||
| Orienteering race 20:03 [5] | |
| Sprint event at Hagley park after the score event. Well it was supposed to be a sprint but at 3.7km in a straight line I'm not sure how many people would have done it in 15min. Especially with all the muddy bits and road running shoes.
Was a pretty easy course but had one or two nice bits. Got beat by a kid though. :-( Legs were feeling a bit tired on this one, maybe I should have tried to stay warm from the score instead of getting all cold. | ||
Saturday Jun 28 | ||
| Running 50:00 [3] 10.1 km (4:57 / km) | |
| ahr:162 | ||
| Loop around my block which goes out past Halswell Quarry. Quite a nice evening for it. I waited all day until it got really and windy and rainy before venturing out. But it actually was quite nice, even broke out the mountaineering gloves to keep my fingers toasty warm.
Felt like I wasn't going that hard or fast but HR seems quite high. Maybe it just is when I'm running on the flat on roads. Note: Pretty happy with my find tonight. http://www.gmap-pedometer.com/ Now I'm able to waste hours calculating just how far I've run. :-) | ||
Thursday Jun 26 | ||
| Running 36:00 [4] 8 km (4:30 / km) | |
| ahr:160 | ||
| Out to Lincoln Rd then around the lake and back via Lincoln Rd. | ||
Wednesday Jun 25 | ||
| Stretching/Strength 55:00 [1] | |
| Some easy stretching/yoga. | ||
| Running 1:33:00 [3] 12 km (7:45 / km) | |
| ahr:143 | ||
| Up Rapaki along the Summit Road track to Castle Rock then down the spur to Horatane valley and back along the road and over the little hill to the start.
My calf muscles got very tight going up Rapaki, I must need to stretch them out a bit more. Went pretty fast on the road on the way back, felt good to stretch the stride length out a bit and I'm sure will help with my speed. | ||
Tuesday Jun 24 | ||
| Road Bike 2:29:00 [4] 73 km (2:02 / km) | |
| ahr:139 | ||
| Tuesday Long Bays bunch ride. Started off with only 4 of us but increased
to 8 by the end. The pace was pretty nice but didn't try and race Evans. Weather was good until Sumner where it proceeded to rain and hail on me until I got home. I even managed to do a bit of a duathlon as I got a flat tire about 1.5km from home so just ran the last bit. Nice and red all over by the time I got to work for a shower. Took a few mins to regain feeling in most of my body. | ||
Sunday Jun 22 | ||
| Running 2:19:00 [3] 22 km (6:19 / km) | |
| ahr:148 | ||
| From my place to Kennedy's Bush then up to the Summit Rd, along to SoK and down the Old Dyers Pass track and then down down down to the bottom of the hill and home again on the flat. | ||
| Kayaking 1:00:00 [1] | |
| Out in the surf with Clare and Cris. | ||
Saturday Jun 21 | ||
| Mountain Biking 2:00:00 [2] | |
| ahr:120 | ||
| Cruisy ride with Cris up Rapaki, along the Summit Rd track and then down through Vic Park. Did a couple of loops of a particularly cool section in Vic Park.
I was testing Clare's Anthem, a bit small but better than the Scott. | ||
Friday Jun 20 | ||
| Stretching/Strength 40:00 [1] | |
| Some core thrashing and a little stretching. | ||
Thursday Jun 19 | ||
| Running 38:50 [3] 7.8 km (4:59 / km) | |
| Run from work out to Lincoln Rd and then around the lake and back. | ||
Wednesday Jun 18 | ||
| Stretching/Strength 50:00 [1] | |
| Easy stretching yoga, definitely tight everywhere. | ||
| Running 2:00:00 [3] 19.6 km (6:07 / km) | |
| ahr:152 | ||
| From my place to PMH then back and up Worsley's Spur along to SoK and down the single track and road back to PMH then home.
Pretty solid pace up the road on Worsley's then I got a bit lazy near the top. The downhill was a nice cruisy pace though. Everything felt good, no pains or stiffness from the weekend. Legs feel tired and tight now though. | ||
Monday Jun 16 | ||
| Stretching/Strength 45:00 [1] | |
| Stretching and some core exercises. Trying to stretch my tight muscles from the weekend. | ||
Sunday Jun 15 | ||
| Road Bike 1:45:00 [2] 38 km (2:46 / km) | |
| Cruisy ride up Dyers, along the top and down via Mt Pleasant. Nice weather and not too tired in the legs. I kind of wish I went for a longer ride since it was so nice outside today. | ||
| C • You should have invited Cri... 2 | ||
Saturday Jun 14 | ||
| Rogaine race 11:55:00 [4] +3400m | |
| ahr:136 | ||
| Heights of Winter rogaine with Tim. It was a really nice map with lots of controls in the little foresty bits near the rivers. The hills weren't big but there were lots of them, I think we spent most of the first 9hrs going either up or down them.
My feet held up pretty well. The blisters from Twalk and Nats were still there but didn't hurt. Got some rubbing on the tops of the toes and the inside of my ankle bone which was new. Used vaseline and reapplied it twice on the course which helped a lot. Was still able to run comfortably at the end. Used ice breaker socks too which may have helped. We ended up winning which was nice, we had a pretty good day overall only a couple of annoying mistakes, one was exiting a control the wrong way and having to detour around some scrub, the second was searching 50m past a control site and losing about 5mins before realising we had gone too far. | ||
| C • Nice 2 | ||
| C • Well done! You certainly ga... 1 | ||
Thursday Jun 12 | ||
| Stretching/Strength 30:00 [1] | |
| Just some core strength training in the gym, working on abs. | ||
| C • So you'll be able to beat u... 2 | ||
Tuesday Jun 10 | ||
| Road Bike 2:37:00 [4] 75 km (2:06 / km) | |
| ahr:131 | ||
| Long Bays bunch ride. Pretty cruisy pace today. No real sprints up any of the hills. Was pretty cold though. Legs felt absolutely dead on the way home, not sure if it was because I didn't eat enough or if they are tired from the weekend. Suspect it was due to lack of food. | ||
Sunday Jun 8 | ||
| Orienteering race 1:26:49 [5] 7 km (12:24 / km) +650m 8:28 / km | |
| ahr:167 | ||
| Godley Head event. Pretty low key with old clippers and having to mark our own maps. Also Since Carsten wasn't running and Aaron and Chris have left the field quality had dropped off a bit.
Course was only 7km but I'm sure we climbed over 500m, will work it out later. Just counted contours, it seems to be 650m of climb, almost 10% no wonder they left it off the control descriptions. Vaselined my feet and it seemed to work okay, a blister flared up on my left foot from the nationals but hopefully will settle down in a few days. HR heaps higher than in recent times, I was pushing pretty hard the whole time. | ||
| C • Aaron hasn't left yet. He w... 4 | ||
| C • Climb 5 | ||
| Mountain Biking 1:26:00 [4] | |
| ahr:150 | ||
| Up Worsley's, along top and down Kennedy's, skipped Crocodile.
Testing out the Spark again. 20:12min 157 to top of road above gate. 27:27min 157 to top of track 24:19min 134 to top of road below Kennedy's 13:50min 156 to home via bottom of hills. Very muddy, pushed my bike almost the whole way up Worsley's slipping all over the place. Ice down from Worsley's to summit road. Snow/mud down Kennedy's did the little bit of single track but skipped Crocdile as it was way to muddy and wet. Spark: hard to get far enough back to stop the rear wheel from spinning. Shock doesn't seem to lock out properly. Hard to get far enough back on the downhills, riser handlebars put my wrists in a wierd position, not sure I like them. Think the seat needs to be set back further and would solve a few of the problems. Flat bars would solve the wrist issue I think. | ||
Saturday Jun 7 | ||
| Mountain Biking 2:00:00 [2] | |
| max:187 | ||
| Up Rapaki along the summit road track and then down through Vic Park. Testing out the Scott Spark, quite nice but not 100% sure about it.
Lots of cruisyness between little sprints. Fun to be out on a mountain bike again though. | ||
Wednesday Jun 4 | ||
| Running 56:30 [3] | |
| ahr:145 | ||
| Wed group run. From SoT to SoK then round the back of SoK for both little loops. My right little toe started to hurt after this so I just cruised back down the track to SoT. Knees and lower legs quite sore, calves feel quite tight and the knees seem to feel quite sort when running. Right knee seems to be affected by my little toe and gets strained because I start running funny.
Need to do lots more running, but it was a nice night out. Ran in road shoes will try offroad shoes next time and some vaseline. | ||
| C • old 3 | ||
Monday Jun 2 | ||
| Road Bike 2:30:00 [5] 54 km (2:47 / km) | |
| ahr:127 | ||
| From Mot up Takaka hill along the tops and down towards Golden Bay a wee way then back along the top and down to Mot. Was a cruisy trip apart from the 35mins I spent killing myself as I tried to race up the hill. It's actually a really good climb, pity it isn't in Christchurch. Spent pretty much the whole climb at or above 170.
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Sunday Jun 1 | ||
| Road Bike 2:03:00 [2] 47 km (2:37 / km) | |
| ahr:112 | ||
| Out from Mot to Marhau(sp) then back via Kaiteriteri. Lots of little hills, very pretty. Pretty cruisy ride all up. | ||