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Training Log Archive: Fly'n

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Mt Biking	6	10:12:00					3606
Orienteering	7	7:49:58	23.0		37.01		1668	28 /	37c	75%
Rd Cycling	5	4:22:00	71.64	(16.4/h)	115.3	(26.4/h)	1323
Running	2	1:29:00	3.36		5.4		372
Tramping	1	45:00
Total	20	24:37:58	98.0		157.71		6969	28 /	37c	75%

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Tuesday Mar 31, 2009 #

Mt Biking 1:33:00 [3] +610m
ahr:155 max:192 shoes: Giant Anthem X1 - 2009

At bike park byself, went through stages of feeling quite shit and bloody awesome, the later normally when I got my HR up and was pushing. Went right out the back to python, best track at the moment as everything is so dry and sandy, also went hard up the avanti hill, 6:22, gota be a pb, increased the effort and HR all the way up felt really good, hopefully the carts back on the rails.

Monday Mar 30, 2009 #

Note

Physio today, more strenuous work on my shins, really tender after and with my belief of non-training after this sort of stuff I lazed about practising my Indian blocking shots with my air bat.

Sunday Mar 29, 2009 #

Mt Biking warm up/down 50:00 [2] +136m
ahr:128 max:175 shoes: Giant Anthem X1 - 2009

Woke up feeling really sore, all the connective tissue in my brain was hurting, only managed to spend some time talking shit with Nick and Neil, think it we were sitting on our bikes while doing it so I'll count it

Saturday Mar 28, 2009 #

Note

Caught Neils butter fingers, bit pissed with myself

C • Double Pun? 2

Thursday Mar 26, 2009 #

Orienteering warm up/down 27:00 [2] *** 3.09 km (8:44 / km) +10m 8:36 / km
ahr:137 max:157 shoes: Inov8 Mudclaw 340

Warm up (20 mins) and cool down(7 mins) through terrain, Trying to get my feet use to these O shoes again, not sure the last time I actually wore them. Calfs feeling a bit tight.

Orienteering intervals 33:00 [4] **** 3.72 km (8:52 / km) +116m 7:40 / km
ahr:164 max:186 spiked:15/18c shoes: Inov8 Mudclaw 340

Secret Training, O ints. Some stuff to work on but starting to get the hang of this oing at speed again. Cheers Neil

Wednesday Mar 25, 2009 #

Note
(rest day)

Had physio

Tuesday Mar 24, 2009 #

Running 30:00 [3] +172m
ahr:156 max:180 shoes: Adidas SuperNova Trail

First part of run at Okura with Neil, Mark and Grant. Neil thought he magically has become fast, Grant was spitting up all sorts and Mark was carrying his "head torch". Went to the cottage then I stopped to stretch.

C • Faulty watch 1

Running tempo (Fartlek) 29:00 [4] +172m
ahr:163 max:195 shoes: Adidas SuperNova Trail

Run back, doing some speedplay, put in efforts when felt like it and cruised when felt like it, pushed the ups, cruised the bigger downs and the last, taking longer to go down than it took us to go up. Lower legs a bit funny after, had a massive stretch at end waiting to check out the hot chick I passed in an effort, she looked much better with a bit of speed blur.

C • They always do 4

Monday Mar 23, 2009 #

Rd Cycling 1:06:00 [2] 30.6 km (27.8 kph) +150m
ahr:140 max:169

Easy cruise around Ardmore after work. feeling pretty good.

Sunday Mar 22, 2009 #

Orienteering (Fartlek) 36:00 [2] **** +25m
ahr:139 max:171 shoes: Inov8 RocLite 305 v.blue

Coaching exercise at White Lightning. Was a good exercise with the line. Thought a couple of kids were lost, but they finished and went back while I was having a nap.

Orienteering race 36:15 [5] **** 5.6 km (6:28 / km) +22m 6:21 / km
ahr:178 max:192 spiked:13/19c shoes: Inov8 RocLite 305 v.blue

Goal was to go as hard and as fast as I could until something broke (either me or my oing) thankfully it was my oing, and after making progressively bigger meals of 6,7,8 and 9 I had done what I was after and my oing brain took over again and I remembered what the map looked like. Loving the fact that I can actually run semi fast again, led to some mistakes by over running tho.

C • Speed Freak 4

Saturday Mar 21, 2009 #

Orienteering (fartlek) 33:00 [3] *** +80m
ahr:135 max:186 shoes: Inov8 RocLite 305 v.blue

Coaching weekend, first exercise up in the maze. Just running parts lots of standing around as well, plus decent walk to start from cabin going at a good tick

Orienteering (Fartlek) 21:00 [3] *** +75m
ahr:144 max:175 shoes: Inov8 RocLite 305 v.blue

2nd coaching exercise up on Slater Rd farmland, some pretty impressive strength and fitness shown from some young boys.

Thursday Mar 19, 2009 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +28m 5:44 / km
ahr:145 max:161 shoes: Nike Air Zoom Triax+11

warm up and cool down for intervals. Started at 9:30pm after Claire took off with all my shoes in the van this morning

C • was she taking the putrid t... 2

Running intervals 12:00 [4] 2.4 km (5:00 / km)
ahr:170 max:188 shoes: Nike Air Zoom Triax+11

Intervals round the soccer fields. 2 on 1 off x 4. Right Calf, Hammy and groin all felt a bit tight

C • Maths 6

Wednesday Mar 18, 2009 #

Rd Cycling warm up/down 40:00 [2] 17.3 km (25.9 kph) +130m
ahr:139 max:173 shoes: Specilized Allez 06

Easy as cruise on the roadie in the little time I had before work, just trying to warm the legs up a little bit, still smashed it from one set of lights

Tuesday Mar 17, 2009 #

Note

Was going to go for a slight jog after work, but lawns needed mowing and flat inspection tomorrow so really didn't have a choice plus another day might help my legs. Need to get into a proper stretching regime again.

Monday Mar 16, 2009 #

Note
(rest day)

Rest day, a few aches and pains after the weekend, but nothing that I wasn't expecting after the first real racing for a while, in fact feeling better than I thought I would, now for a recovery week before sharpening up for nash girls

Sunday Mar 15, 2009 #

Orienteering race (Night Relay) 57:07 [5] **** 5.7 km (10:01 / km) +290m 7:59 / km
ahr:175 max:190 shoes: Inov8 RocLite 305

All Nights, leg 6. Went ok in patches, had fun, lost about 5 mins in total plus some hesitations due to navigation at speed for the first time in ages and also at night. fastest on leg by about 20 mins

Orienteering race (Mass Start) 54:44 [5] *** 6.9 km (7:56 / km) +325m 6:25 / km
ahr:175 max:187 shoes: Inov8 RocLite 305 v.blue

Mass start. Going ok until I thought I was the only other person reading the map (apart from Finish guy in front) and planned to go round a strip of green, turns out that green wasn't there, lost the pack and slowly got slower, then stuff up 3rd to last in the forest/green, its off slightly, then had to out sprint Toby and Aiden, impressed by Aiden. Died a bit due to lack of sleep and sun baking me.

Saturday Mar 14, 2009 #

Orienteering tempo (Sprint) 24:52 [4] ** 3.2 km (7:46 / km) +75m 6:57 / km
ahr:173 max:188 shoes: Nike Air Zoom Triax+11

Sprint at Spa Park. Didn't go hard out but tried holding a good intensity. Mess up 2 in the white where the track turned

Mt Biking 1:21:00 [2] +330m
ahr:138 max:174 shoes: Giant Anthem X1 - 2009

Mt Biking the W2K track with Claire from Kinlock, then up to the All nights event centre. Was pretty easy with Claire plus the track is made to push a pram the entire way

Friday Mar 13, 2009 #

Note

Physio this morning, bit better than last week but my calves sux.

Thursday Mar 12, 2009 #

Orienteering tempo (Secret) 1:07:00 [4] **** 8.8 km (7:37 / km) +445m 6:05 / km
ahr:162 max:185 shoes: Inov8 RocLite 305 v.blue

Secret training #3, and this time without Neil so you cant check his log, altho he did set it, was awesome cheers

Ramped up the intensity, speed and effort during the session, was feeling good.

C • Secret Training 3 1

Wednesday Mar 11, 2009 #

Mt Biking 1:15:00 [3] +350m
ahr:150 max:177 shoes: Giant Anthem X1 - 2009

Ride at Bike Park before work, tracks real nice, did big mumma, then after glow which I dont think I've done before, spag end. up the hill, big mumma again, cookie and matrix. Had fun

Tuesday Mar 10, 2009 #

Rd Cycling warm up/down 33:00 [2] 16.1 km (29.3 kph) +51m
ahr:139 max:185 shoes: Specilized Allez 06

Warm up to Gills Rd, then 3 times down it, and back along ridge and down Fairview Rd (with reps in between). All before going to work at 12:30, new work times, lot better for traffic. Feeling pretty bloody good, could I be getting fit?

Rd Cycling hills 25:00 [4] 8.3 km (19.9 kph) +404m
ahr:174 max:189 shoes: Specilized Allez 06

Reps part of the session, 4 times up Gills Rd, hurt again, real good!

Monday Mar 9, 2009 #

Note
(rest day)

Planned rest day, haven't had one of these since Friday

Sunday Mar 8, 2009 #

Mt Biking long 3:16:00 [3] +1470m
ahr:155 max:185 shoes: Giant Anthem X1 - 2009

Ride with Brent, Stu and Anna. Was feeling bloody good again until about 2h30min mark, then died a slow and horrible death back up Hill Rd for the 2nd time.
Went from Brents, up road, then up the Moa Run Hill (fucken Stu leading) then down Gonna Gotta, A Trial, Tickler (did the drop off oh yeah, Brent didn't) Bunny Jugs, Hill Rd, Frontal Lobotomy, Billy T, G Rock, back up Chestnut Link, round to Split Endz, Pondy, then back up Hill Rd, Corners and then I came back via Lynmore Link, was stuffed. Drank 3 bottles of Replace and ate an entire packet of Thins when got back. Longest ever training session I think.
Really pleased with my strength and riding for the first 2 hours, was loving it and finally feel like I have become one with my new bike. Neil would have got smashed.

C • 8 hours plus 2

Saturday Mar 7, 2009 #

Mt Biking 1:57:00 [3] +710m
ahr:158 max:187 shoes: Giant Anthem X1 - 2009

Ride in Vegas by self while the other tossers went and watched fags in lycra. Felt bloody good and strong, did the entire ride in middle chain ring, no thats a lie spent some time in the big ring, couldn't believe it.
Went via Long Mile, A trial, Tickler (going to do drop tomorrow), Bunny Jugs, up Hill Rd, Corners, Sweet and Sour, Dragons Tail, back along road to Lion, Turkish Delight and an entire loop of Haro/Genesis before Exit and back. Awesome ride pushing quite hard most of the time.

Note

Lost 10 kgs since uni finished.

Friday Mar 6, 2009 #

Note
(rest day)

Physio this morning, calves a real mess.

Thursday Mar 5, 2009 #

Orienteering (Secret) 1:20:00 [3] *** +205m
ahr:151 max:186 shoes: Inov8 RocLite 305 v.blue

Secret training number 2 with Neil, training in the stormy weather cause we are tough. Feeling pretty good, esp near the end, made me forget about my 2 hour (36km) drive home, hopefully last one, start shift next week.

C • Ride a bike 9

Wednesday Mar 4, 2009 #

Rd Cycling 47:00 [3] 20.9 km (26.7 kph) +200m
ahr:153 max:180 shoes: Specilized Allez 06

Recovery ride, legs feeling a bit poked after yesterday, went up and down Oteha Valley Rd a couple of time with the wind, got up to 58km/hr on the flat, about 14km/hr back into it. Only almost got ran down once, dumb ass fucken drivers

Tuesday Mar 3, 2009 #

Rd Cycling 30:00 [3] 14.5 km (29.0 kph) +78m
ahr:144 max:186 shoes: Specilized Allez 06

The warm up, cool down and in between parts....

Rd Cycling hills 21:00 [4] 7.6 km (21.7 kph) +310m
ahr:176 max:186 shoes: Specilized Allez 06

Hill reps, did 2 up Gills Rd, and 1 up Wright Rd. Hurt, hurt real good.

This ride was short but packed a fair bit of punch, due to bloody traffic getting home and being slightly distracted by the cricket once I got there.

Monday Mar 2, 2009 #

Note

Finally got a physio session after work, inside calves/shins/achilles a tad sore, had lots of work done on them

Spent 2h45min in traffic this morning, some dumbass was stoaked that they were only an hour late finishing the planned work on the bridge, the guy I sat next to on Constellation Dr for 1h45min didn't look so pleased about it, I would have looked worse, in a car with no radio, and an asian guy I cant understand.

Sunday Mar 1, 2009 #

Tramping (Hunting) 45:00 [1]
shoes: Asics Kayano XI

Bit of a big night last night, I was undrunkable, until about the end of the party, felt ok in the morning but was a but suspicious with that, planned to go for a ride and a hunt out at Gardens, went out there and took the .22 for a quick sight check (shoot some peacocks), couldn't find any, and the air had a funny feeling about it, like there was about to be a gun fight, so got the .243 and went for a 'quick' walk around the swamp, glad I did, nailed a deer right next to my first track down into the clearing, the quick walk became a tad longer and by the time I had it gutted and back in the car it was too dark for a ride. Oh well at least I have meat for free, and with this recession going on who wouldn't like to have the ability to gather their own meat.

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