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Training Log Archive: camd

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
Running	20	13:46:17	104.51	(7:54)	168.2	(4:55)	3209
Orienteering	7	10:37:33	49.71	(12:50)	80.0	(7:58)	1917
Strength/Conditioning	10	9:05:00
Road Cycle	4	4:39:37	72.64	(15.6/h)	116.9	(25.1/h)	1906
Drills/Strides	1	10:00
Total	27	38:18:27	226.86		365.1		7032

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Wednesday May 31, 2017 #

Note

2 tests with the second one having sooo much content.. ended up studying the entire day. :( Would have loved to sneak in some miles and had planned to after first test at 8am but I got too worried about studying for the later test so canned.

Tuesday May 30, 2017 #

Running (easy) 55:57 [1] 11.3 km (4:57 / km) +276m 4:25 / km
ahr:137 max:162 shoes: Saucony Type A6

Ran the ecb ridge to rothesay then the coastel routes back. New fav loop from home I think, would love to up this run by 30mins and go into the back of murrays/mairangi to run somewhere new.

Monday May 29, 2017 #

Road Cycle (Easy as) 1:04:45 [1] 26.7 km (24.7 kph) +553m
ahr:137 max:164

Chill as ride, recovering from the weekend. Was going quite nice until I got something massive in my eye 5k from home while going downhill. A little painful as it wouldn't come out but I kept going anyway despite being blinded which may not have been the smartest idea.

Strength/Conditioning (Reduced) 48:00 [2]

Reduced sesh to recover properly. Felt good still.

Running warm up/down 13:00 [1] 2.4 km (5:25 / km) +56m 4:51 / km
ahr:163 max:169 shoes: Saucony Type A6

My hr had creeped up the whole session which was interesting and unusual. Got to the warm down and found myself feeling heavy and tired - easy pace had my HR maybe 20-25 above normal! Interesting to note, I suspect I nailed my eating and sleeping to maximise energy over the last few weeks - and now after racing hard and continuing at a similar (slightly reduced) training level I am experiencing a little fatigue for the first time in weeks!

Sunday May 28, 2017 #

Orienteering (Steady Rogaine 1) 1:08:52 [3] *** 9.7 km (7:06 / km) +411m 5:52 / km
ahr:161 max:182 shoes: Icebug Spirit 5 OLX

Was meant to jog this steady as a recovery. Was enjoying myself too much though and let the HR creep up towards the end. When I saw everyone hadn't started yet (I ran early), I sped up too just in case something had gone wrong (turned out they just decided to delay the start).

Saturday May 27, 2017 #

Running warm up/down 31:00 [1] 6.0 km (5:10 / km) +80m 4:51 / km
shoes: Saucony Type A6

Running race (XC GP2 - Pakuranga) 31:14 [5] 8.1 km (3:51 / km) +99m 3:38 / km
ahr:184 max:192 shoes: ASICS LD Spikes

First club cross country. Was pretty tough, super competitive field today apparently, some very well know names. Course was incredibly muddy and sticky and slow, probably not the best race for the first time wearing new spikes! I don't think I was very good at picking the best lines through the mud either, guess that comes with experience. Started too fast, but recovered nicely and picked off people in the end. Looking forward to next time!

Thursday May 25, 2017 #

Running (Not mt eden) 51:53 [2] 11.1 km (4:40 / km) +128m 4:25 / km
ahr:141 max:162 shoes: Saucony Type A6

Wanted to run Mt eden but it just didnt work around uni labs and project. So instead ran shoe science later and did a couple of extra labs round the lake. Was popular with the cross country runners tonight - a pack of 4 senior mens were leading off at quite a pace. They sucked at downhills though as I caught them letting myself go. Got my spikes and a free pair of socks - can't wait for saturday!

Wednesday May 24, 2017 #

Running warm up/down 32:00 [1] 6.6 km (4:51 / km) +110m 4:29 / km
shoes: Saucony Type A6

Running hills (Hill Sprints+1mile) 19:41 [4] 4.7 km (4:11 / km) +231m 3:22 / km
shoes: Saucony Type A6

2 lots of 6 18m hill sprints. Times were 22, 25, 24, 23, 24, 23; 21, 23, 24, 23, 24, 22. Then a steady mile, target 84/85 (5:36), actual: 5:31. Feeling great, paced better than last week and nailed the mile. Excited to race this weekend!

Strength/Conditioning 52:00 [2]

Tuesday May 23, 2017 #

Running (Easy to/from shoe science) 58:20 [1] 12.1 km (4:49 / km) +194m 4:28 / km
ahr:134 max:149 shoes: Saucony Type A6

Ran to shoe science to scout some long distance spikes. Gonna run my first club cross country this weekend - pretty exciting! Can't wait for the pain

Monday May 22, 2017 #

Road Cycle (To uni/back) 1:41:08 [2] 42.1 km (25.0 kph) +507m
ahr:137 max:164

To uni to grab some lab results from an experiment started on Friday and back. Basically cycled all the way to uni to write down 6 numbers and go home pretty stupid really.

Strength/Conditioning 58:00 [2]

Powered through today, despite adding some reps. Liam Malone was there when I arrived - perhaps seeing someone with no legs doing twice my weights gave me some extra motivation!

Running warm up/down 12:00 [1] 2.4 km (5:00 / km) +20m 4:48 / km
shoes: Saucony Type A6

Sunday May 21, 2017 #

Note

Did train but uni projects are killing me.. will update log when alive again

Orienteering (Slater long run) 1:32:12 [2] ***** 10.5 km (8:47 / km) +416m 7:20 / km
ahr:142 max:167 shoes: Icebug Spirit 5 OLX

Ran a test course for the rogaine, cut out the last section though as I was a little sleep deprived. The vegetation seems to have got much worse since the start of the year, it's just jungle everywhere at the top now. Roughly changed some undergrowth on the map to light green but it really needs someone to get in there and map it properly - I just don't have the time with exams etc. Great place for some even more physical and tricky training now!

Saturday May 20, 2017 #

Orienteering tempo (Mt MAYhem) 1:18:11 [4] **** 11.9 km (6:34 / km) +150m 6:11 / km
ahr:162 max:191 shoes: Icebug Acceleritas4 (no3)

Nice training set by Jonty up in the high hills of Woodhill. 10min warmup, 35 min tempo and then ran the rest chill as a warm down. In control, smooth and straight, a good day in the forest.

Friday May 19, 2017 #

Strength/Conditioning 1:03:00 [2]

Running warm up/down 15:00 [1] 2.8 km (5:21 / km) +40m 5:00 / km
shoes: Saucony Type A6

Note

Got less sleep then I would have liked last night with an early lab.. feeling tired now but still fresher than I expected after my longest week in a while. Building up the load nicely

Thursday May 18, 2017 #

Running hills (Mt eden) 38:50 [4] 7.9 km (4:55 / km) +308m 4:07 / km
ahr:147 max:191 shoes: Saucony Type A6

3 reps in the rain, times were 8:14, 8:17, 8:03. First 2 were comfortable at perfect pace and then the last one, I went for it in the last ~500m. Could have done 4, was feeling very fit.

Running warm up/down 26:16 [1] 5.5 km (4:47 / km) +65m 4:31 / km

Wednesday May 17, 2017 #

Running warm up/down 26:00 [1] 5.1 km (5:06 / km) +80m 4:44 / km
shoes: Saucony Type A6

Running hills (Hill sprints) 16:17 [5] 3.5 km (4:39 / km) +213m 3:34 / km
ahr:161 max:181 shoes: Saucony Type A6

5x 14s then 2 lots of 6x 20-25s (to top of walkway). Hit 14.5 all of the first 5 then 20 21 22 22 22 23 and 23 24 25 25 22 21. Went a little too hard on the first 6 then a little easy on the first half of the second 6, Tough session but felt great, smashed all the other guys up after the first one so I guess my explosiveness and strength is increasing too.

Strength/Conditioning 29:00 [2]

Running intervals (And a 3 lap) 4:23 [4] 1.2 km (3:39 / km)
ahr:170 max:177 shoes: Saucony Type A6

Coach had me run a steady 3 lap after the hills. 88s never felt so tough

Tuesday May 16, 2017 #

Running (Easy) 1:02:39 [1] 11.9 km (5:16 / km) +238m 4:47 / km
ahr:142 max:160 shoes: Saucony Type A6

HR down nice and low, feeling great.

Monday May 15, 2017 #

Running (Not cycling) 1:03:31 [2] 12.4 km (5:07 / km) +230m 4:41 / km
ahr:144 max:159 shoes: Saucony Type A6

Had 0 desire to cycle so ran to the gym instead and back. Felt nice, bouncy and easy.

Strength/Conditioning 1:02:00 [2]

Getting more comfortable again so stepped things up a bit. Starting to notice an increase in strength slowly

Sunday May 14, 2017 #

Orienteering (Long run) 2:00:51 [2] ***** 14.7 km (8:13 / km) +217m 7:39 / km
ahr:144 max:174 shoes: Icebug Acceleritas4 (no3)

Started with a nice loop in the coast then 2km tricky corridor which I nearly nailed. Loop in the hills, was really enjoying myself and felt smooth until.. encountered a vehicle in the forest on a track hmm. They spotted me and yelled so I gapped it and lost about 1.2km of orienteering :'( Got back on the next corridor but almost straight away saw a van on a track in a different part of the forest. I hid but it stopped in front of me so I gapped again. ~4km of training lost sadly, no idea why there were so many vehicles but 2 police cars turned up when we left also! Saw 5 other vehicles dotted along Rimmer with a group going into the forest at a random point..

Saturday May 13, 2017 #

Orienteering intervals (Old Riverhead) 1:22:16 [3] ***** 7.5 km (10:58 / km) +184m 9:46 / km
ahr:150 max:191 shoes: Icebug Spirit 5 OLX

O fartlek running the high part of the old Riverhead map. Session was 2(1) 4(2) with an extra 2 on the end. Vegetation seemed very thick today either that or I was nowhere near aggresive enough.. not sure. Made the session a bit underwhelming. Ironically found some unmapped white in the middle of med green hmm..

Friday May 12, 2017 #

Strength/Conditioning 1:04:00 [2]

Running warm up/down 26:15 [1] 5.1 km (5:09 / km) +75m 4:48 / km
shoes: Saucony Type A6

Wednesday May 10, 2017 #

Running intervals (Track at night) 20:15 [4] 6.0 km (3:23 / km)
ahr:160 max:181 shoes: Saucony Endorphin Racer

Had a test but really felt like intervals so got there late and just ran by myself in the dark. 3*threshold miles with 2*200m inbetween, 90sec rest and 30 between the 200s. Target 5:40 (85s) for the miles, 34 for the 200s. Times were 5:41, 34, 35, 5:39, 33, 34, 5:35, 33, 31. Felt good, a little quick on the last couple but I felt comfortable.

Running warm up/down 18:00 [1] 3.4 km (5:18 / km) +40m 5:00 / km
shoes: Saucony Endorphin Racer

Feeling those endorphins #bouncy

Note

No gym - by the time I had finished track the gym would have shut before I finished :(

Tuesday May 9, 2017 #

Running (Coast) 55:01 [1] 9.0 km (6:07 / km) +226m 5:26 / km
ahr:140 max:161 shoes: Icebug Acceleritas4 (no3)

Chilled jog along the coast. Only went one way - didn't feel like going back past some trees that looked very close to falling. (there were 3 huge ones down next to them!) One part of the cliff looking very unstable - think I'll skip this route for a few weeks..

Monday May 8, 2017 #

Road Cycle 1:08:28 [2] 29.1 km (25.5 kph) +508m
ahr:142 max:176

Ridge, Paremarema, home thought the loop was longer than it was.. plan is to lengthen this to 90mins at peak training

Running warm up/down 6:00 [1] 1.2 km (5:00 / km) +10m 4:48 / km
shoes: Saucony Type A6

Strength/Conditioning 1:01:00 [2]

Feeling better this week, body getting used to it again

Sunday May 7, 2017 #

Orienteering intervals (AOS/O-Fartlek) 1:20:45 [4] *** 12.3 km (6:34 / km) +84m 6:21 / km
ahr:166 max:194 shoes: Icebug Acceleritas4 (no3)

5*5(2) with 10min warm up and 35 down. Ran the AOS as a fartlek session for something different, another exercise in focus. Mind drifted after the second 5 and I made a dumb 2 minute mistake otherwise was solid. Course however left a bit to be desired (a tad on the easy side and 1:8000 scale wtf?)

Saturday May 6, 2017 #

Orienteering long (Easy pace Riverhead) 1:54:26 [2] **** 13.4 km (8:32 / km) +455m 7:18 / km
ahr:143 max:181 shoes: Icebug Spirit 5 OLX

Long run orienteering on new Riverhead. Set as a mix between a middle and short long style, basically trying to force a high level of concentration for a long period of time with short to moderate legs. Was mentally tired after a field trip in the morning to make it extra difficult, good session/advance on the standard long run. Ran on a new section of the map we didn't use the other week, was sick!

C • riverhead 1

Friday May 5, 2017 #

Strength/Conditioning 54:00 [2]

Left quad was a bit painful

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Type A6

Wednesday May 3, 2017 #

Running intervals (Track) 20:28 [4] 6.2 km (3:18 / km)
shoes: Saucony Type A6

Great to be back running on the track! Mixed Nick Willis type session tonight, 2*600, 2k, 2*600, 1k, 2*400. Targets: 1:54, 7:15, 1:54, 3:35, 76. Times were 1:56, 1:56, 7:09, 1:54, 1:53, 3:24, 1:09, 1:07. First two 600m the guy pacing me was doing a shit job. Pretty pleased to run so nicely after so little speed work recently, the 1k in particular felt effortless.

Running warm up/down 27:30 [1] 5.5 km (5:00 / km) +100m 4:35 / km
shoes: Saucony Type A6

With 2 hill sprints thrown in the warm up. New addition to the program

Drills/Strides 10:00 [2]

No gym today to conserve some sore muscles

Tuesday May 2, 2017 #

Running (Spontaneous Waitak Easy) 1:13:47 [2] 12.6 km (5:51 / km) +350m 5:09 / km
ahr:149 max:186 shoes: Icebug Acceleritas4 (no3)

A beautiful day and free public transport meant I couldn't resist running somewhere high. So spontaneously I took a train to Swanson for a run in the hills. Nice little run up to the top of Mt something-I-can't-spell, AMAZING 360 view of the entire city and both coastlines. Definitely worth the effort!

Monday May 1, 2017 #

Running warm up/down 11:00 [1] 2.2 km (5:00 / km) +40m 4:35 / km
shoes: Saucony Type A6

Strength/Conditioning 54:00 [2]

Back in the gym. Cutting short most exercises as my body simply won't be ready for this type of loading again - been a little while since my last solid SC block!

Road Cycle 45:16 [2] 19.0 km (25.2 kph) +338m
ahr:151 max:173

And so it begins again. The shorter loop to begin with, a little wind making things interesting. Coach said I could lengthen this a bit (90mins total?) to add in some volume - will see how I feel next week.

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