Training Log Archive: nh

Did my first MTB race out at Wainui, so much fun I can wait until the next one. Just took it a little easy as I wasn't overly confident. Came 6th which I'm pretty happy with seeing as I could have put a lot more into it on the physical side of things.

Ran up Climie with Jamie. Steep track but heaps of snow at the top so definitely worth it.

Started to ride the Rimutaka rail trail with Jamie but we gave up when we reached the hill

Did some pyramids along the skyline from Kaukau to home. 4min effort, 1min recovery; 2min effort, 1min recovery; 1min effort, 1min recovery; 30sec effort, 1min recovery and back down again. Wasn't looking forward to the session but once I was doing the intervals I enjoyed it. However I took the steep downhill sections a little fast and my legs were sore at the end.

Potluck run from Gregs. Strong push up Kaukau and then a gentle run with the group along to Crows, down through Huntleigh Park and along the roads back.

Run with Shamus in the Akatarawa. Ran from Karapoti rd up the valley past McGhies bridge and then back. Had a strong push up a forestry road up the hill at the turning point and saw some snow still.

Wasn't very focused going into the race so as a result I made lots of silly mistakes at the beginning of the course and couldn't get into the map.

Map 1
Started off with James so I pushed it a little at the beginning to show him I had this race and kept in the lead. Didn't read the map enough though and got caught out by a dead end. Did a full face plant off a cliff at 2 and lost my compass so I did the rest of the classic without it. Difficult climbing the bank from the stream after 3, and made a silly decision on 5, taking the wrong cemetery road. Cut in to the wrong re-entrant on 7, but thought I was in the right and lost a lot of time here, including climbing the slippery bank back out of it. Simple controls back to the pivot

Spiked 13 and ran low on 14 as it looked like a better entry into the control than the upper route, which also had a large bush climb. Slow into 17, spiked 20.

Map 2
Simple routes 1-3, but overshot 3 after climbing the bank. Slow through 5 and 6. Attacked the course through this section as it was really fast but quite easy to overshoot controls, and I wanted to increase my lead. Ran too low on 13, cutting directly south and contouring would have saved some time. Difficult entry into 14, hard to tell how far around the track I'd run. Mostly strait to 15 and 16. Took the most obvious route to 17 staying low but keeping to fast areas. Worried I was going to miss the indistinct track though. Took the easy option to 21.

Map 3
Dropped in too low on 3 as I was confused about the extra re-entrants not shown. Also didn't have a solid attack-point on 5. Tried to cut down the gully to 6, but it was full of ongaonga. Glad I didn't though, running the top was definitely best. Tricky picking the spur on 8 and I overshot it. Found a large area of fight while climbing to 9, and mucked 10 thinking it was in the re entrant.

Attacked the hills a little hard and wrecked my quads by the end. Should have slowed a faction in the beginning to get my head into the race.

Fartlek in the Botans with Jamie, did some extra running before and after to add some length. Went 100% on the last two hills and felt pretty smashed, but great afterwards when I'd recovered. Great fun hitting every hill hard, then a good jog home after to remove lactic

Ran around Otari and the skyline. managed to score a break in the storm so I had fine weather for the whole run! Lots of fallen trees and branches over the tracks form snow weight. Still a lot of snow up on the skyline. Tried to keep my HR at 145 which is about 70% of my max, but it felt to easy and 160bpm was much more comfortable.

Sweet run up on the Skyline in the snow, waist deep in places! Really tiring though, was planning to get to Kaukau but didn't even get close, the snow was so hard to run in. So much fun though

Ran to the supermarket to get some stuff for dinner

Real mission with Jamie and Paul. Ran around the sanctuary fence line and missioned down Silver Stream. Climbed back up the hill through the pines just south or Wrights, and ran back home through the snow.

Olympic Harriers Race - Bays Relay. Ran 5th leg from the Air Force base around to Kilbernie Park. Didn't get much of a warm up but felt good near the end, and managed to get ahead of Wellington

Resting before Bays Relay tomorrow

3hr Rogaine with Jamie, awesome stuff around Hawkins Hill. Was real unprepared but we still had a good run. Lots of controls in the wrong place or non existent. Sore lower quads and calves after running for so long with my Inov8s. 1440 points. Next place was 1070

O-gang run from Jamie BWs. Ran in a loop around Aro but it was a really slow pace which wasn't great

Left it a little late but they needed doing

Raced to school to get to a meeting in time which ended up being cancelled, dammit, and then did some interval shuttles in PE so I had quite sore thighs and just took a cruisy active recovery run. Really nice evening and practiced running with a map in hand.

Re-ran the Karori park event as a score event, finished just behind Jamie. Silly control through the fight up two impassable cliffs. Navigation was fine except I made a bad decision and ran the end controls in a silly order.

Took turns navigating and following on the map on an old Winter Classic course on Wrights. Got some mean ideas for an Omax up there later. Getting used to bush-bashing for the classic in two weeks

Ran back to Jamie's around the sanctuary and through Aro. Biked home and got there just in time to miss the hail

Getting better at some of the exercises, closer to touching my toes

Ran around a few forests checking them out for orienteering. Awesome stuff. The first hill killed me but I wasn't warmed up or anything so that's all good. Got caught by a track that didn't exist and pushed to far west

Wilton Hilton Exercise Regime - 20min version

Short run around Wilton, focused on my feet landing flat on the ground (rather than just the outside edge) and I needed a smooth surface to do that.

Potluck run from Magnus, up the Pylon track and home via Otari to pick up my bread and cycle up quickly. Had no light with me so I tripped over on every rock in the grass

Hill training with Jamie, had a bit of a cold but still felt good compared to him on the hills. Easy jog from his down to Aro Valley, and then a steady push up to the turbine at about 80%. We then did some intervals back down at around 60%, 1min on, 1min off. Finally a solid effort up the stairs to his. Got my Garmin working, it can now import (I have to have it turned off)!!!!

Stretches to improve flexibility.