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Training Log Archive: Tane

In the 1 days ending Jun 25, 2011:

activity # timemileskm+mload
  Running1 49:36 7.02(7:04) 11.29(4:24)33.8
  Cycling2 46:51 11.33(14.5/h) 18.24(23.4/h) 314.0
  Total3 1:36:27 18.35(5:15) 29.52(3:16) 347.8
  [1-5]3 1:36:14
averages - sleep:9 weight:57.7kg

» now

Saturday Jun 25, 2011 #

1 PM

Cycling 24:58 intensity: (13 @0) + (1:38 @1) + (4:16 @2) + (13:21 @3) + (5:20 @4) + (10 @5) 9.27 km (22.3 kph)
ahr:146 max:228 slept:9.0 weight:57.7kg shoes: Exustar E-SR540

To the XC race, through the east side of town and some major liquefaction zones! I thought I would try and obey the road signs and take the Bike lane, complete with uplift cracks a regular intervals until it merged with a creek and then I decided I was better off to just ride on the road anyway...
2 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Inov8 X-Talon 212

Running race 29:36 intensity: (6 @2) + (9 @3) + (23 @4) + (28:58 @5) 8.79 km (3:22 / km)
ahr:185 max:188 shoes: VJ Bold Spike

South Island Cross Country Champs at QEII

4.5 laps of the Grass/liquefaction/ground cracks around the park.

Took it easy at the start cause in the past I have been known to run way to fast to begin with and then completely run out of steam through the middle... So I stuck to the plan, kept in contact with the top bunch then slowly they pulled away.

Started to feel a little bit of the stitch coming on on the second lap but quickly thought to myself...pretend you are orienteering and you need to read the map so I geeked out thinking about maps etc for a while. I sucessfully managed to stave off the stitch and got back into a good place.

3rd and 4th lap I was feeling really good and maintained the gap back on the top group of 3-4 which I found out later was actually 2...put some more distance on Marty who was breathing down my neck for sometime early on.

Then I just managed to hold it all together with a little bit of suffering on the last finish in 3rd place :)

Bit of a bonus to finish in 3rd someone in the lead group pulled out early on the 2nd or 3rd lap and Im not sure what happened to the third guy...I might have passed him after he blew a valve. Pretty excited with my run and so it seems were a lot of others! Took a minute of last years time so also pretty happy with that. The stamina is there just need the ability to keep up a fast tempo and some more orienteering!

3 PM

Cycling 21:53 intensity: (1:12 @1) + (7:28 @2) + (13:13 @3) 8.97 km (24.6 kph) +3m
ahr:136 max:149 shoes: Exustar E-SR540

Back through the liquefacted streets, avoiding pot holes, bogans and wet liquefaction sand.

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