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Training Log Archive: nh

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Other	5	20:10:00	17.34		27.9
Running	14	18:34:26	88.64	(12:34)	142.65	(7:49)
Orienteering	5	7:35:09	35.8	(12:43)	57.61	(7:54)		26 /	41c	63%
Cycling	2	1:40:00	8.08		13.0		260
Strength & Conditioning	2	40:00
Total	26	48:39:35	149.85		241.16		260	26 /	41c	63%

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Tuesday May 31, 2011 #

5 PM

Running 1:00:00 [4] 9.08 km (6:36 / km)
shoes: Mizuno Wave Inspire 6s

Ran home from school over the skyline. Had a mean intervals session lined up when my Garmin broke. Just did 6 intervals of what felt like 1km quite fast, but I have no idea. Not even sure how long I ran far.

Advanced workout - ran first step fine.
Began wierd second step - looked like "run - open"
Created new advanced workout - run open came up agaiun as soon as i pressed "do workout"
Triead to make an intervals session, as soon as I pressed ok it froze and made a long high-pitched beep for around an hour until I got home and managed to reset it by pressing mode and then reset.

7 PM

Strength & Conditioning (Core training) 20:00 [5]

20min of core exercises from the regime

Monday May 30, 2011 #

Note
(rest day)

Forgot to do core training, do it tomorrow instead

Saturday May 28, 2011 #

1 PM

Running 6:41 [3] 0.99 km (6:45 / km)
ahr:161 max:175 shoes: Inov8 Oroc 280s

Ran into Pukepuke forest to begin the line exercise

Orienteering 10:31 [3] **** 1.34 km (7:51 / km)
ahr:161 max:175 shoes: Inov8 Oroc 280s

Line exercise in the southern part of Pukepuke forest. Held the general direction alright but missed a few of the bends. A little left after the first track, but very close in the low vis pines after the second track

Orienteering 4:19 [4] **** 0.84 km (5:08 / km)
ahr:178 max:186 spiked:1/2c shoes: Inov8 Oroc 280s

Two bearing controls at speed. Held my line well through the low vis to 1, broke into the clear forest in exactly the right place, but the contours were difficult to interpret. According to QuickRoute I spiked it though. A little right on 2 at the road, but it gave me a better route through the hills. Picked the control site perfectly.

Orienteering 17:45 [3] **** 2.97 km (5:58 / km)
ahr:176 max:184 spiked:14/17c shoes: Inov8 Oroc 280s

Control picking in Pukepuke forest. A little hesitant on 1 in the detailed area. plan and execution on 2 - 8, knew what I was looking for as I approached it. A little unsure on 9 and 10, didn't look carefully enough. Good routes and flow on 11 - 17.

Orienteering 19:58 [3] *** 3.32 km (6:01 / km)
ahr:166 max:183 spiked:2/7c shoes: Inov8 Oroc 280s

Compass bearing practice. Ran in a slow curve to the right on 1 and 6 but still managed to hit the control. I guess my exit direction was slightly off but I corrected as I ran. Extra clearings that weren't mapped and the ones that were mapped had vague edges so I was confused on 2. Ran straight to the circle but couldn't understand the open. contours were really small too. perfectly straight on 3 and 4. Got drawn much too left by some undergrowth on 5, re-adjusted fine but added some extra length to the leg. A little too left on 7 also, corrected on the way. It seems I don't always get my exit direction right but can correct while running fine.

Orienteering 10:43 [3] *** 1.51 km (7:06 / km)
ahr:158 max:174 shoes: Inov8 Oroc 280s

Verbalization with Tim on the way to the start of the next exercise.

Orienteering 17:29 [3] **** 2.78 km (6:17 / km)
spiked:5/6c shoes: Inov8 Oroc 280s

Re-ran part of the course from a previous event on Pukepuke. Would have run the road for 1 but I decided to practice map contact so ran straight. Well, mostly, it ended up being about the same amount left. But it was still map contact. Then in the circle I couldn't work out which re-entrant the control would be in. I was standing at the bottom of the slope for a full minute, deciding. Everything else was fine, just had a very slight, unneeded bend on my route to 3.

Running 32:46 [3] 4.23 km (7:45 / km)
shoes: Inov8 Oroc 280s

Took a direct bearing south from the road-bend, ended up in a load of fight and we were crawling under this thick scrub, back to the beach. Ended up relatively straight, just a few slight wiggles to avoid the thicker areas. Far out the coastal block is cool though

7 PM

Running 15:09 [3] 1.07 km (14:10 / km)
ahr:140 max:176 shoes: Inov8 Oroc 280s

Ran to the beginning of the night relay

Orienteering race 5:51 [5] ***** 0.69 km (8:29 / km)
spiked:1/3c shoes: Inov8 Oroc 280s

First leg of the relay. Ran out to 1, 2 and 3. A little hesitant on 1. was way off on my bearing to 2 but pretty much spiked 3, was in contact with the map.

Orienteering race 9:56 [5] ***** 1.01 km (9:50 / km)
spiked:2/3c shoes: Inov8 Oroc 280s

Leg 2 of the night relay. Was in contact for 7 and 8 but I lost so much time on 9. Apparently it was in the wrong place, and I ran right through where it would have been in the beginning.

Orienteering race 8:26 [5] ***** 1.12 km (7:32 / km)
spiked:1/3c shoes: Inov8 Oroc 280s

Strait to 4, stayed in contact. Fine to the river on the way to 5 but had a bad bearing after that and ended up in the open. Relocated of this and stayed in contact until the finish

Running 15:00 [4] 1.07 km (14:01 / km)
shoes: Inov8 Oroc 280s

Raced home so I could be the first one across the log over the stream but jogged slowly after that

Friday May 27, 2011 #

4 PM

Running 34:03 [3] 4.83 km (7:03 / km)
ahr:154 max:170 shoes: Mizuno Wave Inspire 6s

Gentle run through Wilton Bush, needed to get a run in but Tom thought it was a good idea to rest for the week-end. Leg felt slightly sore when i began but after around 10min it fully warmed up and I felt no pain at all. Didn't have much energy though, because I'd hardly eaten all day.

Wednesday May 25, 2011 #

4 PM

Running 7:15 [3] 1.14 km (6:22 / km)
ahr:174 max:173 shoes: Mizuno Wave Inspire 6s

Tried to run, but Wednesday is too soon after being hit by the car. leg sore so I just did a little loop

7 PM

Strength & Conditioning (Core) 20:00 [5]

Core strength training, 10 exercises from the regime, 2min each. Lost a bit of strength in my arms, push-ups are hopeless. Core ok though

Monday May 23, 2011 #

Note
(rest day)

Got hit by a car on the way to school this morning so I don't think theres much chance of an active recovery ride today, my bike's pretty much munted

C • but you're ok? 4

Saturday May 21, 2011 #

Note
(rest day)

Drove back from Hillary Challenge today

Friday May 20, 2011 #

9 AM

Running 6:15:00 [3] 42.0 km (8:56 / km)

Hillary Challenge Multi-sport race

Thursday May 19, 2011 #

12 PM

Other 10:00:00 [4] 14.7 km (40:49 / km)

Hillary Challenge Expedition day 2

Wednesday May 18, 2011 #

12 PM

Other 8:00:00 [4] 13.2 km (36:22 / km)
shoes: Tramping Boots

Hillary Challenge expedition day 1

Sunday May 15, 2011 #

8 AM

Orienteering 1:27:04 [5] **** 12.23 km (7:07 / km)
ahr:145 max:176 shoes: Inov8 Oroc 280s

Ran into Pukepuke forest with Tim and Jamie, did a compass exercise, then some technical orienteering after being in oxygen debt, and ran back out. Felt good with my navigation and stayed in contact with the map

Saturday May 14, 2011 #

10 AM

Orienteering 3:07:07 [3] 20.18 km (9:16 / km)
ahr:145 max:172 shoes: Inov8 Oroc 280s

Hard-core training in Harakeke with Jamie Stewart, Piret and Tim. Ran into the forest, did some control picking set by Jamie, took turns in a self set compass exercise, put out controls for a middle distance for the others, and then ran home via the coast doing some verbalization. Felt good, stamina was fine and I navigated well.

Thursday May 12, 2011 #

4 PM

Running 1:34:14 [3] 13.45 km (7:00 / km)
ahr:144 max:166 shoes: Mizuno Wave Inspire 6s

Ran from Revolution Bycicles (after dropping my bike off to be fixed) home via the skyline and other loops

7 PM

Other (Indoor) 1:30:00 [4]

Last HC practice before the race on monday

Wednesday May 11, 2011 #

3 PM

Running 54:48 [5] 8.55 km (6:25 / km)
ahr:150 max:182 shoes: Mizuno Wave Inspire 6s

Intervals in Wilton Bush. The tracks were super muddy again, we need some sun so they can drain a little, let alone dry out. I cant even remember what the sun looks like. Could hardly run on the tracks so my Garmin was having a panic attack at me cos I couldn't keep up 3:40/km. So annoying.

2 x 1km at 3:30/km, 1 x 2km at 3:40/km

Tuesday May 10, 2011 #

4 PM

Running 1:22:59 [4] 15.01 km (5:32 / km)
ahr:150 max:173 shoes: Mizuno Wave Inspire 6s

Ran to Aro Valley and then around some of the tracks there to GPS check them. so many extra ones, and they were really muddy so it was so hard to run.

2 x 12min at 85% on the roads at the beginning and end

Monday May 9, 2011 #

3 PM

Cycling (Active Recovery) 40:00 [2] 13.0 km (19.5 kph) +260m
shoes: Bike

Bit cold today aye, luckily I missed the rain though

9 PM

Other (Canoe Polo) 20:00 [5]
(rest day)

Smashed OWW, the score was so high I don't even know how to write it...

Sunday May 8, 2011 #

12 PM

Orienteering race 35:27 [4] 4.4 km (8:03 / km)
ahr:166 max:181 shoes: Inov8 Oroc 280s

CSW # 3 at Karori Park - Red Long. Very muddy and a lot of undergrowth. Felt a lot better than yesterday, which was good.

Warm up: Ran for 15min around Karori Park; high knees, butt kicks, skipping, 3 stride-outs, leg and arm swings, ankle rotations (10min). Tried running my race without the 5min jog after drills etc, think it works best with it though. Drank too late, should have hydrated more after University Relays. My knee felt a little sore at the beginning of my warm up, fine after I got moving.

Really difficult putting it on QuickRoute, the map is hideously inaccurate.

Orienteering race 23:32 [4] 2.94 km (8:00 / km)
ahr:164 max:176 shoes: Inov8 Oroc 280s

Red short at Karori Park. Similar controls, not much more interesting. Sore thighs running up to 2, 3rd time up the hill.

Orienteering race 17:01 [5] 2.28 km (7:28 / km)
ahr:165 max:178 shoes: Inov8 Oroc 280s

Orange at Karori Park. Had to do 3 courses to get my overall time up to 70mins. Started just after Tim, saw him in the distance as I was running in to the finish so I knew it was going to be close.

Warm down: Got a drink, didn't have any food with me, jogged around Karori Park with Tim. Did a few stretches, but not too many because I was running with Nick E soon.

2 PM

Running 56:13 [3] 6.2 km (9:04 / km)
ahr:147 max:168 shoes: Inov8 Oroc 280s

Ran home from the orienteering with Nick E over the skyline. He was a little slower than I would have liked on the hills but it was an easy run and I had a stitch from just eating after my race. Ran a bit longer than 30min too, but it took that long to get home.

Saturday May 7, 2011 #

3 PM

Running race (Cross Country) 14:22 [5] 3.87 km (3:43 / km)
ahr:184 max:190 shoes: Cross country/track spikes

University Relays at QEII Park. Ran 3rd leg for the Olympic A team, which came 2nd

Warm up: 10min jog; 3 strides, skipping, high knees, butt kicks, arm & legs swings, ankle rotations (10min); 5min jog. I drank enough water and ate at the right times, but I got up late, and didn't get outside until I arrived at the race. I think getting up normal time and getting some fresh air early will help.

Race: Ran hard but didn't feel good at all. Felt sluggish and tired. Was strong on the hills, felt full of energy, but couldn't run fast. My HR monitor was too tight as well, felt cramped in my chest. Tried to hold onto some Wellington guy but I had no speed. Was hunched over, how I normally run when I'm not feeling good.

Warm down: Got a drink and banana, jogged for 10ish minutes and then stretched completely.

4 PM

Running 20:01 [3] 2.9 km (6:54 / km)
ahr:150 max:168 shoes: Cross country/track spikes

Did my 20min jog around the sand dunes of QEII park as I wouldn't get home in time to do a run around a sprint map. Felt good after the race, no tired muscles.

Friday May 6, 2011 #

Note
(rest day)

Rained every day this week, sucks for cycling to school.

Thursday May 5, 2011 #

3 PM

Cycling (MTB) 1:00:00 [4]
shoes: Bike

AR training, took them up Kaukau. Some teacher came with, but gave up cos it was too slow. Just did reps up the hill, wasted from 22km last night, muscles ok ,but running would be difficult.

Wednesday May 4, 2011 #

6 PM

Running 2:57:07 [3] 21.65 km (8:11 / km)
ahr:149 max:183 shoes: Mizuno Wave Inspire 6s

Afterwork Rogaine. Covered controls in Otari, Wrights and Karori Park. Ran with Tim and Brigham Watson, felt good through-out and had energy to push it real hard through the last half-hour. Sore knees and upper calves on the sides at the end, and really tires/dehydrated afterwards. Came 2nd behind Bryn and Jamie Stewart

Monday May 2, 2011 #

9 PM

Other (Canoe Polo) 20:00 [5]
(rest day)

Won 7-2 against Onslow Junior Boys

Sunday May 1, 2011 #

5 PM

Running 1:08:48 [3] 6.61 km (10:25 / km)
shoes: Mizuno Wave Inspire 6s

Ran with the adventure racing team, took them around Wilton Bush and the cemetery. Had an 11min break in the middle because Myfanwy couldn't breath properly.

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