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Training Log Archive: Fly'n

In the 7 days ending Feb 18, 2007:

activity	#	time	miles		km		+m
Running	3	3:50:00	16.78	(13:43)	27.0	(8:31)	1125
Mt Biking	2	2:33:00	13.61	(5.3/h)	21.9	(8.6/h)	645
Orienteering	1	1:23:00	4.74	(17:30)	7.63	(10:53)	235	25 /	31c	80%
Swim	1	40:00
Total	6	8:26:00	35.13		56.53		2005	25 /	31c	80%

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Sunday Feb 18, 2007 #

Mt Biking 30:00 [3] 4.4 km (8.8 kph) +155m
ahr:132 max:180 (injured) shoes: Specilized MtBike Shoes

At Summer Hill Bike park, checking it out, Couple of steep climbs, sign said trial was 9km, but its only 4. Not much fun as stinking hot and got crap sleep thanks to river, ducks and drunk fat old women having mid-life crisis, plus ankle was sore and body not feeling the flashest after yesterday

C • Neil K 1

Mt Biking 45:00 [3] 7.0 km (9.3 kph) +185m
ahr:126 max:175 (injured) shoes: Specilized MtBike Shoes

At Whangamata Bike park, basically up long hill on gravel road and then down single tracks coming off it to bottom again, Claire wasn't into after a couple of climbs, and it was still stinking hot, all in all not a very motivating day and ankle a bit sore from yesterday

Saturday Feb 17, 2007 #

Running long (Trial) 2:11:00 [3] 13.0 km (10:05 / km) +705m 7:56 / km
ahr:152 max:183 shoes: Adidas SuperNova Trial

Long trial run from end of Hot Springs Road, up the Kauri Grove track to top of Kaimai ranges at Te Rereatukeiha Hut 610 of climb all in first bit (split 56min) then along old north south ridge line track, quite rough and overgrown almost lost it a couple of times, to Tahua Track junction (split 40min) then down Tahua Track back to Hot springs road (35min)
Bloody hot, and was working hard to top of ridge rolled ankle half way up after jumping over fallen tree and landing on roots, thought was bad but managed to shake it off, was quite sore later on that night

Friday Feb 16, 2007 #

Swim (Aqua Jogging) 40:00 [2]

Aqua jogging to have a day off the legs, bit stiff this morning but feel good after session, also had a spa after which probably is aiding in that

Thursday Feb 15, 2007 #

Running (morning run) 44:00 [3] 7.0 km (6:17 / km) +85m 5:56 / km
ahr:147 max:173 shoes: Asics Kayano XI

Morning run along lucus creek and back, bit stiff at start but loosened up nicely by about 15 mins, another bloody hot day as well

Orienteering 1:23:00 [3] **** 7.63 km (10:53 / km) +235m 9:26 / km
ahr:153 max:188 spiked:25/31c shoes: Inov8 Mudclaw 330

Training on Celebre, first half one person putting out 4 controls for control picking, others following shortly after to add pressure then someone else next 4, bit of stopping inbetween, then did low vis stuff together before up tempo finish through awesome open back to cars, good session

Wednesday Feb 14, 2007 #

Mt Biking 1:18:00 [3] 10.5 km (8.1 kph) +305m
ahr:138 max:179 shoes: Specilized MtBike Shoes

At Gardens after helping build a new track did some good loops and rode all the new tracks they built on Monday. Neil needs to do some spraying at bottom of Phils track, spent bit of time smashing through 10 foot high weeds, bit of a drag really and not much 'training' going on while doing it, also bloody hot as in middle of day

Tuesday Feb 13, 2007 #

Running 35:00 [3] 4.7 km (7:27 / km) +100m 6:44 / km
ahr:146 max:183 shoes: Asics Kayano XI

Before and after intervals, to and from bush hill with jog around keel park and high leg lifts up hill to flat

Running intervals (Hill intervals) 20:00 [4] 2.3 km (8:42 / km) +235m 5:45 / km
ahr:157 max:188 shoes: Asics Kayano XI

3 x up 3:30 hill 78m climb (ave HR each 175-178-178) with 4 min rest and down. Achilles only about 95% so didn't want to push it doing more when first intervals in about 18 months

Monday Feb 12, 2007 #

Note
(rest day)

rest day and massage on lower legs

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