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Training Log Archive: nh

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Cycling	12	13:10:00	162.8	(12.4/h)	262.0	(19.9/h)	930
Running	9	7:32:00	49.34	(9:10)	79.4	(5:42)	3400
Orienteering	11	5:58:27	27.28	(13:08)	43.9	(8:10)	1135
Total	27	26:40:27	239.41	(6:41)	385.3	(4:09)	5465

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Saturday Feb 28, 2015 #

Running 32:00 [3] 23.0 km (1:23 / km) +1200m 1:06 / km
shoes: Inov8 X-Talon 212 5.0

Good run up onto Beebys Knob from the Moteuka River along the ridge and then down.

Friday Feb 27, 2015 #

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 5.0

Jogged around Rough Island map.

Cycling 1:20:00 [3] 40.0 km (30.0 kph) +80m
shoes: Specialised Crave Comp

Rode to Rabbit Island and back.

Thursday Feb 26, 2015 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Road

Tuesday Feb 24, 2015 #

Orienteering race 12:44 [5] 3.0 km (4:15 / km)
shoes: Inov8 F-lite 195

Sprint at St Andrews

Cycling 30:00 [3] 10.0 km (20.0 kph)
shoes: Specialised Crave Comp

Road

Monday Feb 23, 2015 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Road

Sunday Feb 22, 2015 #

Cycling 1:00:00 [3] 10.0 km (10.0 kph) +400m
shoes: Specialised Crave Comp

Rode into Hogs Back and out.

Saturday Feb 21, 2015 #

Orienteering 1:30:00 [3] 7.0 km (12:51 / km) +100m 12:00 / km
shoes: Inov8 X-Talon 212 5.0

Corridor, control picking and intervals at Woodend.

Friday Feb 20, 2015 #

5 PM

Running 50:00 [5] 8.4 km (5:57 / km) +500m 4:35 / km
shoes: Inov8 X-Talon 212 5.0

Pushed pretty hard up Mt Vernon in 18:35 and then cruised back down.

Thursday Feb 19, 2015 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Road

7 PM

Orienteering 50:00 [3] 6.0 km (8:20 / km) +350m 6:27 / km
shoes: Inov8 X-Talon 212 5.0

C.U.N.T.S. training with Mr Burns

Wednesday Feb 18, 2015 #

Running 35:00 [3] 5.0 km (7:00 / km) +200m 5:50 / km
shoes: Inov8 X-Talon 212 5.0

Pretty steady jog up Rapaki and down Valley Track.

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Road

Tuesday Feb 17, 2015 #

Cycling 1:00:00 [3] 10.0 km (10.0 kph) +400m
shoes: Specialised Crave Comp

Rode into Hogs Back and back out.

Monday Feb 16, 2015 #

1 PM

Running 50:00 [3] 7.0 km (7:09 / km) +500m 5:16 / km
shoes: Inov8 X-Talon 212 5.0

Good push up to the top of Sugarloaf from Bowenvale, then cruised back down.

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Riding

Thursday Feb 12, 2015 #

Orienteering 40:00 [5] 4.7 km (8:31 / km) +400m 5:58 / km
shoes: Inov8 X-Talon 212 5.0

CUNTS training at Vic Park. Mass started an old course, ran pretty securely.

Wednesday Feb 11, 2015 #

Cycling 2:10:00 [3] 45.0 km (20.8 kph) +50m
shoes: Inov8 X-Talon 212 5.0

Riding

2 PM

Running 55:00 [3] 7.0 km (7:51 / km) +500m 5:47 / km
shoes: Inov8 X-Talon 212 5.0

Hill Reps at Vic Park. 6 reps of about 360 m with 50 m climb.

Tuesday Feb 10, 2015 #

2 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialised Crave Comp

Rode to Port Hills and back

Running 1:00:00 [3] 8.4 km (7:09 / km) +500m 5:30 / km
shoes: Inov8 X-Talon 212 5.0

Ran up from Bowenvale to Mt Vernon and then back via the saddle just east of Sugarloaf. Toe was a bit sore on the flats and downhills so I think I will do some hill-reps tomorrow, hopefully I can run pain-free.

Saturday Feb 7, 2015 #

10 AM

Orienteering race 28:59 [3] 3.2 km (9:03 / km) +230m 6:40 / km
shoes: Inov8 X-Talon 212 5.0

Le Tour race at Diamond Harbour

2 PM

Orienteering 18:41 [3] 3.0 km (6:14 / km)
shoes: Inov8 X-Talon 212 5.0

Le Tour race at Little River

6 PM

Orienteering 13:54 [3] 2.6 km (5:21 / km) +30m 5:03 / km
shoes: Inov8 X-Talon 212 5.0

Le Tour race at Le Bons Bay

Friday Feb 6, 2015 #

10 AM

Orienteering 14:09 [3] 2.4 km (5:54 / km) +15m 5:43 / km
shoes: Inov8 X-Talon 212 5.0

Le Tour race at Ferrymead

1 PM

Orienteering 40:00 [3] 3.0 km (13:20 / km)
shoes: Inov8 X-Talon 212 5.0

Final set up of Quail Island race

Thursday Feb 5, 2015 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Inov8 F-lite 195

Ran with Shamus around Riccarton

Tuesday Feb 3, 2015 #

Running 50:00 [3] 9.6 km (5:12 / km)
shoes: Inov8 F-lite 195

Ran some intervals at Ilam Fields. 6 x 800 m

Monday Feb 2, 2015 #

6 PM

Running 1:30:00 [1] 5.0 km (18:00 / km)
shoes: Inov8 X-Talon 212 5.0

Cruised around with Nick Smooth checking his map and making some minor changes before the Tour

Sunday Feb 1, 2015 #

Cycling 1:10:00 [3] 27.0 km (23.1 kph)
shoes: Specialised Crave Comp

Riding

11 AM

Orienteering 20:00 [5] 5.0 km (4:00 / km) +10m 3:58 / km
shoes: Inov8 F-lite 195

Fun map memory training/race before the PAPO AGM. Finished first but then find out I had miss-punched. Oops

C • smashed? 1

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