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Training Log Archive: nh

In the 7 days ending Apr 10, 2011:

activity	#	time	miles		km		+m
Orienteering	1	4:59:00	10.41	(28:43)	16.76	(17:50)	200
Cycling	2	4:16:43	31.58	(7.4/h)	50.82	(11.9/h)	200
Other	2	2:20:00	3.73		6.0
Running	2	1:53:33	10.89	(10:25)	17.53	(6:29)
Strength & Conditioning	1	8:00
Total	6	13:37:16	56.61		91.11		400

10:30

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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

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