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Training Log Archive: Fly'n

In the 7 days ending Oct 9, 2011:

activity # timemileskm+m
  Orienteering2 2:41:06 14.35(11:13) 23.1(6:58) 371
  Tramping1 1:30:00
  Rd Cycling2 1:25:00 24.43(17.2/h) 39.31(27.7/h)
  Running2 1:14:00 7.03(10:31) 11.32(6:32) 195
  Mt Biking1 1:06:00
  Squash1 54:00
  Total8 8:50:06 45.81 73.73 566
  [1-5]7 7:20:06

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MoTuWeThFrSaSu

Sunday Oct 9, 2011 #

Event: AOA OY 7
 
11 AM

Running warm up/down 10:00 intensity: (2:42 @1) + (4:05 @2) + (3:13 @3) 1.43 km (7:00 / km) +60m 5:47 / km
ahr:140 max:163 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering race 1:33:06 intensity: (12:30 @1) + (6:21 @2) + (24:00 @3) + (41:31 @4) + (8:44 @5) *** 12.42 km (7:30 / km) +292m 6:42 / km
ahr:161 max:194 shoes: VJ Supra

OY Pulpit Rock. Woodhill. Course: 7.7 km
Lost SI card Map with Route



What a muppet of a race, biggest thing being the 12 mins I spent looking for my SI card that got pulled off running through the shit at the start of the long leg, luckily I managed to find it, its always in the last place you look..... Also need to learn to count, went from 2 to 20 loosing at least 5mins, and that being so early on in the course also lost push for the rest of the course. Made mistakes on 2, (3), 8, 9, 13, 19 and 21 plus lost a lot of time looking for 14 which was well hidden in a pile of thick green shit (I'm not the only one, Claire was pissed off no end)

at a rough calc, 12 mins of mistakes, 12 mins looking for SI and 2 mins looking for 14 = 26mins lost on course
8 PM

Note

Bit of a late Sunday drinking at the NZ v Arg Quarter Final, thanks to Lauri

Saturday Oct 8, 2011 #

1 PM

Mt Biking 1:06:00 intensity: (16:00 @1) + (20:00 @2) + (30:00 @3)
shoes: Giant Anthem X1 - 2009

Bike with Claire at Te Aroha, was really easy as waiting and riding with Claire and she was on a go slow, bit pathetic in the end, but probably good giving how I've been feeling

Forgot watch, was pissed about that

Friday Oct 7, 2011 #

7 AM

Squash 54:00 intensity: (7:18 @1) + (21:53 @2) + (22:40 @3) + (2:09 @4)
ahr:146 max:178 shoes: Asics Rocket

Squash with Andrew. YMCA.
5 PM

Tramping (Hunting) 1:30:00 [0]
shoes: Nike Lunar Glide

Afternoon hunt at Robs, 1 Deer, 1 shot, venison eye filet for dinner

Plus a bit of track building to get the gartor out after I managed to get it stuck, luckily the grubber was in the back

Thursday Oct 6, 2011 #

3 PM

Running 1:04:00 intensity: (3:27 @1) + (23:51 @2) + (36:08 @3) + (34 @4) 9.89 km (6:28 / km) +136m 6:03 / km
ahr:150 max:173 shoes: Adidas SNova Glide 2

Run in Albany Royal Trails. Albany.

Been feeling pretty shit all week, slight sore throat, bit blocked up and light head cold, so aim was an hourish of fartlek off the seal. Tracks were a bit wet, muddy and slippery in places, and almost did myself a Dan Carter injury a couple of times and because the track is so twisty never really got into a fast speed. Had a sharp pain my my R shin at about 40 mins so slowed down and jogged my way out (eventually) and back to car

Wednesday Oct 5, 2011 #

5 PM

Rd Cycling (Wind Trainer) 55:00 intensity: (9:46 @1) + (23:09 @2) + (22:05 @3) 26.24 km (28.6 kph)
ahr:145 max:166 shoes: Specialized Allez 2011

Mixed Sess on Wind Trainer. Home.
Because it was about to piss down

Tuesday Oct 4, 2011 #

6 PM

Orienteering 1:08:00 intensity: (5:52 @1) + (21:15 @2) + (40:22 @3) + (31 @4) *** 10.68 km (6:22 / km) +79m 6:08 / km
ahr:149 max:174 shoes: Inov8 Oroc 280

Training with Tane at Spencerville. Christchurch.

Monday Oct 3, 2011 #

6 PM

Rd Cycling (Wind Trainer) 30:00 intensity: (8:27 @1) + (13:45 @2) + (7:48 @3) 13.07 km (26.1 kph)
ahr:139 max:163 shoes: Specialized Allez 2011

Mon Sess on Wind Trainer. Home.

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