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Training Log Archive: Fly'n

In the 7 days ending Jun 26, 2011:

activity # timemileskm+m
  Squash2 2:13:00
  Orienteering1 1:51:44 9.65(11:35) 15.53(7:12) 353
  Mt Biking1 1:38:00 15.34(9.4/h) 24.69(15.1/h) 205
  Rd Cycling2 1:20:00 19.73(14.8/h) 31.76(23.8/h)
  Running2 58:25 5.27 8.48 60
  Total8 8:01:09 50.0 80.46 619

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MoTuWeThFrSaSu

Sunday Jun 26, 2011 #

10 AM

Orienteering race 1:51:44 intensity: (3:52 @1) + (15:28 @2) + (50:37 @3) + (39:40 @4) + (2:07 @5) 15.53 km (7:12 / km) +353m 6:28 / km
ahr:163 max:184 shoes: Inov8 RocLite 305 v.blue

AOC Rogaine at Muriwai. Muriwai.
Went for the more physical training run approach http://www.gregjflynn.byethost17.com/maps/show_map...

map could use some updating in parts, the fact that they didn't just shows fucken uselessness and typical 'rogaine' crapiness

Saturday Jun 25, 2011 #

11 AM

Running 10:25 intensity: (5:58 @1) + (2:59 @2) + (1:28 @3)
ahr:122 max:164 shoes: Nike Lunar Glide Plus 2

VO2 Test. YMCA.
61.7

Got asked if I wanted to do a VO2 test at the gym, thought hell yeah, but turns out it was a shit pre-programmed on on the treadmill that just uses your age (to work out your max HR) and your weight, then goes a speed increase every 2 mins and an incline increase on the alternating minutes, until your HR is above a certain % for more than 15 seconds, no masks or other measurements just a formula in the treadmill. Sounds like a shit test especially since it was basing my values off a max HR of 191 when I can get to 200 in a o race.... well came back saying I have a VO2 max of 61.7 rubbish, felt like a bit of a waste of time, but as the guy said it is at least a measurement I can go and retest on the same machine....
1 PM

Mt Biking 1:38:00 intensity: (3:00 @1) + (19:09 @2) + (50:39 @3) + (23:30 @4) + (1:42 @5) 24.69 km (15.1 kph) +205m
ahr:159 max:188 shoes: Giant Anthem X1 - 2009

Ride at Bike Park. Woodhill.

Friday Jun 24, 2011 #

7 AM

Squash 1:07:00 intensity: (6:30 @1) + (18:58 @2) + (27:42 @3) + (12:14 @4) + (1:36 @5)
ahr:154 max:188 shoes: Asics Rocket

Friday Squash with Andrew. YMCA.

Thursday Jun 23, 2011 #

5 PM

Rd Cycling (Wind Trainer) 50:00 intensity: (6:13 @1) + (10:14 @2) + (24:16 @3) + (8:07 @4) + (1:10 @5) 21.51 km (25.8 kph)
ahr:154 max:185 shoes: Specialized Allez 2011

Wind Trainer Hill Simulation. Home.
4 x 5 mins hard standing, 3 min seated

Wednesday Jun 22, 2011 #

7 AM

Squash 1:06:00 intensity: (11:49 @1) + (26:25 @2) + (25:03 @3) + (2:43 @4)
ahr:146 max:175 shoes: Asics Rocket

Squash with Andrew. YMCA.
Getting sick of getting smashed

Tuesday Jun 21, 2011 #

4 PM

Running 23:00 intensity: (1:39 @1) + (2:49 @2) + (18:32 @3) 4.27 km (5:23 / km) +20m 5:16 / km
ahr:154 max:169 shoes: Adidas SNova Glide 2

Run from Village Along Lucas Creek and Back. Albany.

Running intervals 10:00 intensity: (4 @2) + (3:42 @3) + (4:31 @4) + (1:43 @5) 1.89 km (5:17 / km) +20m 5:01 / km
ahr:172 max:189 shoes: Adidas SNova Glide 2

Some Hill Sprints. Albany.
10 x up, starting on 1 min

Running 15:00 intensity: (15 @1) + (1:57 @2) + (12:48 @3) 2.32 km (6:28 / km) +20m 6:12 / km
ahr:156 max:166 shoes: Adidas SNova Glide 2

Back from Hill. Albany.
Sudden pain in R shin so crusied back at 35 mins

Monday Jun 20, 2011 #

7 PM

Rd Cycling (Wind Trainer) 30:00 intensity: (18:30 @1) + (11:30 @2) 10.25 km (20.5 kph)
ahr:124 max:145 shoes: Specialized Allez 2011

Recovery Session on Wind Trainer. Home.
watch reset so d and v not right

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