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Training Log Archive: Paul Jensen

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m
Strength and conditioning	10	7:35:00
Run	11	5:56:41	40.0	(8:55)	64.37	(5:32)	821
road cycle	6	4:54:02	85.59	(3:26)	137.74	(2:08)	431
orienteering	3	4:07:20	13.69	(18:04)	22.03	(11:14)	415
soccer	2	2:30:00
Javelin	1	1:12:00
canoe polo	1	30:00
Total	23	26:45:03	139.27		224.14		1667

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Monday Aug 31, 2009 #

road cycle 8:30 [3] 7.03 km (1:13 / km)

went fast as. So mean with a massive tail wind.

canoe polo 30:00 [5]

Canoe polo at clive. Played for a Napier boys high team. fun as. pushed sam haslett out, who still hasnt learnt to roll :D Nearly scored a mean as goal with a back paddle flick.

Sunday Aug 30, 2009 #

Javelin 1:12:00 [3]
shoes: Asics GT-2140

cycled down to the park and had a bit of a throw with the javelin.bit windy.
Tried not to spear any kids, but sometimes conditions get out of control. Next time ill concentrate on keeping fatalities to a minimum.

Friday Aug 28, 2009 #

Strength and conditioning 25:00 [4]

abdominals

Thursday Aug 27, 2009 #

Strength and conditioning 1:00:00 [4]
shoes: Asics GT-2140

circuit training.
same stuff as tuesday. but a little bit less because of an athletics meeting after.

soccer 30:00 [2]

bit of soccer on marewa park again

Wednesday Aug 26, 2009 #

Strength and conditioning 25:00 [5]

abdominal workout

road cycle 1:05:32 [5] 32.7 km (2:00 / km)

Bike ride round napier area going quite hard, quite hard work when the wind was getting up

soccer 2:00:00 [3]

Bit of soccer on marewa park. a lot of sprinting around. good as day today weatherwise. over 20 degrees

Tuesday Aug 25, 2009 #

Strength and conditioning 1:20:00 [4]
shoes: Asics GT-2140

Circuit training.

3 sets of 14 different circuits, 40 sec on 20 sec off

squats, benchpress, skipping, sit ups, step ups, kick bag, hurdle drill, etc.

afterwards did chin ups and a thing the coach calls the meat hook haha. basically you pull yourself up to a metal bar put one arm up and over the bar then take all your weight on that arm and hold yourself there. fun

C • helllo 8

Run warm up/down 2:00 [1] 0.5 km (4:00 / km)
shoes: Asics GT-2140

2min warm up. haha slightly not enough but oh well too bad

Monday Aug 24, 2009 #

Strength and conditioning 20:00 [3]

abdominals

Sunday Aug 23, 2009 #

orienteering race 46:33 [4] * 9.63 km (4:50 / km) +55m 4:42 / km
shoes: Asics GT-2140

Arataki Score Event.

Got all the controls with just less than 15 minutes to spare. Had quite a few bad route choices and could have ran a little faster. but never mind wasnt the worst of races. beat duncan by 5 seconds haha so thats all that matters.

*worked out i ran an extra 450 metres because of bad route choices

C • shot!! 6

Saturday Aug 22, 2009 #

road cycle 40:00 [3] 18.28 km (2:11 / km)

C • Speed 2

Friday Aug 21, 2009 #

road cycle 1:45:00 [2] 41.94 km (2:30 / km) +251m 2:26 / km

Nice easy bike with cam. but probably too slow, wasnt exactly hard work.

Run 6:11 [4] 2.11 km (2:56 / km)

little run for the evening

Tuesday Aug 18, 2009 #

road cycle 30:00 [3] 17.79 km (1:41 / km)

Strength and conditioning 1:00:00 [5]

Circuit training. 40 seconds on 20seconds rest. 13circuits 2 sets

including squats, step ups, sit ups, bench press, bla bla bla.

afterwards did a session of chin ups and other related exercises.

Run warm up/down 11:00 [3] 1.85 km (5:57 / km)

warm down after training

Monday Aug 17, 2009 #

Run 1:00 [3] 0.4 km (2:30 / km)

was walking home from taradale but then ran home cos it started raining. :)

Saturday Aug 15, 2009 #

Event: Tough Guy and Gal Challenge

Run race (Tough Guy) 1:14:30 [4] 12.0 km (6:13 / km) +400m 5:19 / km

tough guy. quite fun. couldnt feel my feet for the first lap cos they were freezing and i taped my shoes on too tight, so couldnt run very fast. was in about 10th place half way through. then felt alright in the second lap but kept getting passed in the deep muddy bits. fun race but pouring down the whole time. really muddy :D aim for top 5 next year. 13th place this year.

C • NIce going, Wish I had ente... 2

12km - Splits

Thursday Aug 13, 2009 #

Strength and conditioning 15:00 [5]
(rest day)

Core strength. Rest week. monday knee felt a bit funny, so just taking it easy this week before i go to rotorua. been for a few light jogs but nothing big. start training again when i get back. looks like bad weather for saturday aswell so should be nice and muddy :D

C • haha 1

Monday Aug 10, 2009 #

road cycle 45:00 [1] 20.0 km (2:15 / km) +180m 2:09 / km

little bike with cam poolesmith. had to go slow cos hes not to fit at the moment.

Sunday Aug 9, 2009 #

orienteering race (sprint) 20:47 [3] * 2.4 km (8:40 / km) +10m 8:29 / km
(rest day) shoes: Asics GT-2140

went so shit. screwed up half the controls.
made 1.30min mistake on 1 control that one was the worst.
shouldnt have made any mistakes. oh well

Run (warm down) 15:00 [3] 2.68 km (5:36 / km)
shoes: Asics GT-2140

Saturday Aug 8, 2009 #

Note
(rest day)

rest today.
sprint at EIT tomorrow. ae glede mae

Friday Aug 7, 2009 #

Run 30:00 [4] 7.03 km (4:16 / km) +102m 3:59 / km
(rest day) shoes: Asics GT-2140

Home - round some streets - to dolbel - up to the top - back home.
Not too hard.

Also saw a man at dolbel reserve looking for his dog so said id keep an eye out for it. never saw it though

C • :) 5

Thursday Aug 6, 2009 #

Run (Interval) 40:00 [5] 6.44 km (6:13 / km) +144m 5:35 / km
shoes: Asics GT-2140

Jog from home to dolbel reserve.
Intervals on dolbel hill.

4x6minuntes 3 min rest in between.

Rest a bit too long will cut down to 2 min next time.

Jog back home.

will run to circuit training later today

C • I found the rest period too... 1

Run 30:00 [3] 6.26 km (4:48 / km) +8m 4:46 / km
shoes: Asics GT-2140

Run to circuit training.

miscalculated time and arrived 30 mins early which was good cos i then had 30 minutes to stretch

Strength and conditioning 1:20:00 [5]

Circuit training.

went for another quick jog with the rest of the group first.

then 3 sets of 13 stations 30 seconds on 30 off.

Stations including benchpress,squats, sit ups, step ups, skipping etc etc etc.

finishing up the session with chin ups.

Run 30:00 [3] 6.26 km (4:48 / km) +8m 4:46 / km
shoes: Asics GT-2140

jog home after training.
simple as that

Wednesday Aug 5, 2009 #

Strength and conditioning (ab workout) 15:00 [5]

15 mins Hard core core hardening..

Upper, middle, lower abs plus side obliques.

Tuesday Aug 4, 2009 #

Strength and conditioning (Abdominals) 15:00 [5]

Jesus! that was an intense 15 minutes. core strength.
Done at 11.30am

C • Good to see you on here. Yo... 1

Run 37:00 [4] 8.84 km (4:11 / km) +39m 4:06 / km
shoes: Asics GT-2140

Quite a strong wind. home to park island. up a little hill and back again.
Small run before i go to circuit training later today

Strength and conditioning (circuit training.) 1:00:00 [5]

Circuit training with athletics coach.

Starting with small light jog and static stretching.

26 x 30sec on 30 sec off.

working all parts of body.

some exercises including squats, bench press, sit ups, skipping, using elastic bungy cord to work arms, step ups etc.

finishing up with some more stretching

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