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Training Log Archive: nh

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	Other	7	20:40:00	3.73		6.0
	Orienteering	12	13:02:25	48.91	(16:00)	78.71	(9:56)	3060	88 /	138c	63%
	Running	10	9:07:29	48.16	(11:22)	77.5	(7:04)
	Cycling	4	5:40:33	47.52	(8.4/h)	76.48	(13.5/h)	200
	Strength & Conditioning	3	36:00
	Total	32	49:06:27	148.32		238.69		3260	88 /	138c	63%
averages - rhr:53

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Saturday Apr 30, 2011 #

12 PM

Orienteering race (Relay) 19:36 [5] *** 3.64 km (5:23 / km) +195m 4:15 / km
ahr:171 max:182 spiked:8/9c shoes: Inov8 Oroc 280s

NISS Relay. Ran last leg and brought Onslow up to win. Fastest individual time, 1 sec ahead of Tim!

Friday Apr 29, 2011 #

Event: NISS Orienteering Championships

12 PM

Orienteering race 37:17 [5] 6.5 km (5:44 / km) +290m 4:41 / km
shoes: Inov8 Oroc 280s

NISS Individual. Won Senior Boys by minute and a half over Tim.

3 PM

Running 42:29 [3] 2.82 km (15:04 / km)
ahr:133 max:162 shoes: Mizuno Wave Inspire 6s

Put out controls for Spa Thermal Sprint

Orienteering race (Sprint) 14:11 [5] 3.22 km (4:24 / km)
max:181 shoes: Mizuno Wave Inspire 6s

Test ran the Spa Sprint course 1

Running 18:44 [3] 1.36 km (13:46 / km)
ahr:121 max:154 shoes: Mizuno Wave Inspire 6s

Collected controls from Spa Sprint.

Thursday Apr 28, 2011 #

9 AM

Other 3:00:00 [3]

AR training at OPC. Got to test out the Canadian canoes which was good, quite a different paddling technique.

1 PM

Other 3:00:00 [3]

High Ropes at OPC, pretty easy, the faster you go the easier it is, momentum helps, especially on horizontal activities. Got to do the big swing - epic

Wednesday Apr 27, 2011 #

9 AM

Other 6:00:00 [3]
shoes: Tramping Boots

AR training at Tongariro. Did part of last years Hillary rogaine, controls so easy to find.

Tuesday Apr 26, 2011 #

9 AM

Other 6:00:00 [3]
shoes: Tramping Boots

AR training in Tongariro. No idea how far we went, didn't want to use my Garmin as I had NISS after and forgot my charger.

Monday Apr 25, 2011 #

11 AM

Orienteering race 31:25 [5] 5.3 km (5:56 / km)
shoes: Inov8 Oroc 280s

Nationals Relay at Maraetotara. Ran last leg after Jamie Stewart and Gillian Ingham, and we came 4th in the end.

Sunday Apr 24, 2011 #

12 PM

Orienteering race (Long Distance) 1:01:00 [5] 6.5 km (9:23 / km) +325m 7:30 / km
shoes: Inov8 Oroc 280s

Nationals Long Distance at Waipoapoa. Came 3rd in M20A

Course 2A - Splits

Saturday Apr 23, 2011 #

11 AM

Orienteering race (Middle Distance) 30:49 [5] 3.2 km (9:38 / km) +225m 7:08 / km
shoes: Inov8 Oroc 280s

Nationals Middle Distance at Fire Station. Came 3rd in M20A.

Course 2 - Splits

Friday Apr 22, 2011 #

Event: NZ Orienteering Champs 2011

9 AM

Running 22:08 [3] 3.87 km (5:43 / km)
ahr:139 max:163 shoes: Asics Gel-DS Trainer

Jogged around the countryside near Havelock North, and included 4 x 50m stride-outs before Nationals Sprint

4 PM

Orienteering race (Sprint) 16:18 [5] 2.7 km (6:02 / km) +95m 5:08 / km
shoes: Asics Gel-DS Trainer

Nationals Sprint at Woodford-Iona. Came 4th in M20A

Course 1 - Splits

Wednesday Apr 20, 2011 #

12 PM

Note
(rest day)

Started todays run, but felt a bit sore which may have been from yesterday. Going to leave it till tomorrow and then see how I feel. Can do a bit of core work tonight though

Tuesday Apr 19, 2011 #

1 PM

Running 1:00:00 [4] 9.96 km (6:01 / km)
ahr:155 max:179 shoes: Mizuno Wave Inspire 6s

Ran up onto the skyline and along, almost to British Peak. Back down the pylon track. Really slippery trails, my feet were sliding everywhere in the bush. Also I think I ran a bit soon after getting up, as I had sore knees on the insides which I usually get while running early.

3 x 3min at around 85%, aerobic run for the rest.

C • what time did you get up?! 2

6 PM

Running 42:02 [3] 5.6 km (7:30 / km)
ahr:142 max:174 shoes: Mizuno Wave Inspire 6s

Potluck run from Bryn and Piret's, ran up on Boulder Hill. Didn't feel that bad, even after running intervals in the morning.

Monday Apr 18, 2011 #

2 PM

Cycling (Active Recovery) 45:50 [2] 13.16 km (17.2 kph)
ahr:114 max:156 (rest day) shoes: Bike

Rode to South Karori road and back. Really windy, so it took me half the time on the return trip

3 PM

Strength & Conditioning 20:00 [5]

Core strength training, 2min of 10 exercises. Pretty damn tiring, my arms have nos strength aye.

Sunday Apr 17, 2011 #

12 PM

Orienteering race (Long Distance) 1:01:38 [5] *** 8.36 km (7:22 / km) +580m 5:28 / km
ahr:165 max:183 spiked:9/12c shoes: Inov8 Oroc 280s

OY2 at Belmont Bunkers. Came 3rd on the Red Long, and was going to put my PRA on AP but I didn't save after printing, and I'm not going to type it out again. Felt pretty good throughout, but I tired on the hills

Saturday Apr 16, 2011 #

11 AM

Running 2:02:52 [3] 17.2 km (7:09 / km)
ahr:144 max:183 rhr:52 shoes: Inov8 Oroc 280s

Ran from Jamie's up to the Turbine, along to Hawkins Hill, and back along Long Gully and Wrights Hill. felt really good throughout - didn't get tired at all

C • Finally found the group huh... 3

Thursday Apr 14, 2011 #

Note

Didn't get a chance to do an active recovery ride today, busy with work and then a fundraising movie for the adventure racing squad.

11 AM

Running race 10:40 [5] 2.93 km (3:38 / km)
ahr:184 max:199 shoes: Asics Gel-DS Trainer

School cross-country. Came first out of Seniors by 23 seconds. I don't think any juniors beat me. started out a bit fast, but I think this was good because Danny tried to keep up with me but the pace blew him out. Seth was behind me until the tennis courts but after that I was comfortably ahead until the end. Really hot and the hills were quite steep.

Wednesday Apr 13, 2011 #

6 PM

Running 56:13 [4] 9.15 km (6:09 / km)
ahr:152 max:185 shoes: Mizuno Wave Inspire 6s

Pot-luck run at Tims. Was meant to do some intervals but I forgot my headlamp so I had to run with the group. Lots of hills but I think we just started out fast as I felt better towards the end.

10 PM

Strength & Conditioning 8:00 [5]

8 min of core exercises; plank, pres-ups, sit-ups etc.

Tuesday Apr 12, 2011 #

4 PM

Orienteering intervals 56:10 [5] *** 8.04 km (6:59 / km) +300m 5:53 / km
ahr:158 max:187 spiked:38/49c shoes: Asics Gel-DS Trainer

Sprint O training in the Botanic Gardens while doing an interval session of sorts. Tim, Laura, Jamie and Paul came along too. Quite a long sprint course, but it had to last me an hour of running. Intervals were just 2 x 5min. Felt really tired going there, but once I started I was pumped as and just felt like doing a normal race, so that was good.

Monday Apr 11, 2011 #

3 PM

Cycling (Active Recovery) 38:00 [2] 12.5 km (19.7 kph)
rhr:54 (rest day)

Cycled around Wilton for Active Recovery

10 PM

Other (Canoe Polo) 20:00 [5]

Won 4-2 Against OWW. Scored 3 times

Sunday Apr 10, 2011 #

Note
(rest day)

Drove back home from Hawke's Bay

Saturday Apr 9, 2011 #

6 AM

Orienteering 58:00 [3] 3.0 km (19:20 / km) +200m 14:30 / km
shoes: Mizuno Wave Inspire 6s

GO-4-12 First rogaine. in the dark we ran around the farm, and tripped over everything. 2nd team back. Had the stupidest control descriptions, like 'rock' in a stream, full of rocks.

Other 2:00:00 [2] 6.0 km (20:00 / km)

Rafted down the Mohaka River for stage 2. Had the stupidest raft, we were waist deep in water and going slow as, while teams on friken ocean liners passed us.

Cycling 2:43:49 [3] 25.82 km (9.5 kph)
ahr:136 max:253 shoes: Bike

I dunno what the hell is up with my max HR. 253? It went up on numerous occasions too, and the ride wasn't even hard at all, Shamus walked up the hills!

Orienteering (Rogaine) 4:01:00 [3] 13.76 km (17:31 / km)
ahr:124 max:179 shoes: Inov8 Oroc 280s

The rogaine was so slow, Alistair and Jens had to walk for about 90% of it, they were so unfit. average pace was 17min ks, unbelievable.

Cycling 47:54 [3] 15.0 km (18.8 kph)
ahr:133 max:161 shoes: Bike

Biked to the finish, team wasn't very fast down the hills.

Friday Apr 8, 2011 #

Note
(rest day)

Resting before the Go-4-12. Traveled up to the Hawke's Bay today as well.

Thursday Apr 7, 2011 #

9 PM

Running 1:13:33 [3] 11.13 km (6:36 / km)
ahr:153 max:167 shoes: Mizuno Wave Inspire 6s

Ran to and around the lower slopes of Khandallah Reserve, to have rolling hills. Felt good, but I think I went a bit hard at the beginning, because I was slower on the way back

Wednesday Apr 6, 2011 #

3 PM

Running (Intervals) 40:00 [5] 6.4 km (6:15 / km)
ahr:157 max:181 shoes: Mizuno Wave Inspire 6s

Intervals, running around the Otari Map. Had to run up a steep as slope at the beginning, then had some gentler stuff. Felt like I couldn't run full speed in the efforts, but felt good in the 20min steady run.

10min warm-up
1min hard, 1min rest x 3
30sec hard, 30 sec rest x 4
20min aerobic run

7 PM

Strength & Conditioning race (Core) 8:00 [5]

Core strength exercises, did one minute of each exercise, sit-ups, butterfly crunches etc

Monday Apr 4, 2011 #

4 PM

Cycling (Active Recovery) 45:00 [2] 10.0 km (13.3 kph) +200m
(rest day) shoes: Bike

Rode around the streets incl. home from school

10 PM

Other (Canoe Polo) 20:00 [5]

Beat The Mighty Kumara 11-3. Scored 3 times

Sunday Apr 3, 2011 #

11 AM

Running 58:48 [3] 7.08 km (8:18 / km)
ahr:150 max:173 shoes: Inov8 Oroc 280s

Ran from Cheeseman lodge, where we were staying, to Flock Hill to do some insanely technical training in amongst the rocks.

Orienteering (Middle Distance) 1:03:15 [4] ***** 6.23 km (10:09 / km) +385m 7:45 / km
ahr:151 max:175 spiked:14/36c shoes: Inov8 Oroc 280s

Went out on Flock Hill with 36 controls. Probably the hardest orienteering I've ever done. Especially since we had no flags, so when you got to where you thought it was, you had to stop and check of every feature to make sure you're right. So no bearings in the right direction, almost the whole course was the red zone of traffic lighting. At least that's what it looks like on Quickroute. Didn't run hard, because you couldn't.

Saturday Apr 2, 2011 #

Event: South Island Champs- POSTPONED!

3 PM

Orienteering (Long Distance) 1:31:46 [4] ***** 8.26 km (11:07 / km) +465m 8:40 / km
ahr:155 max:176 spiked:19/32c shoes: Inov8 Oroc 280s

Training at Cragieburn with Alistair. Had no controls so we had to take it really slow to make sure of everything. the vegetation has grown up so much too, really slow doing 11min ks. But I suppose that's Cragieburn. Didn't race around, just ran harder than cruising. When I could run.

Friday Apr 1, 2011 #

Note
(rest day)

Rest day

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