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Training Log Archive: loobey

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Running22 17:28:36 121.33(8:39) 195.27(5:22) 4282
  Cycling10 8:55:36 101.92(5:15) 164.03(3:16) 2266
  Strength & Conditioning8 4:30:00
  Walking2 4:03:01 5.38 8.65 942
  Orienteering5 2:30:29 10.59(14:12) 17.05(8:50) 687
  Total42 37:27:42 239.23 385.0 8177
  [1-5]41 33:25:59

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Thursday Apr 30, 2020 #

11 AM

Running (Warm Up) 17:43 intensity: (8 @0) + (25 @1) + (5:41 @2) + (11:29 @3) 3.43 km (5:10 / km) +16m 5:03 / km
ahr:138 max:151 shoes: Mizuno Wave Inspire 14

Running intervals 32:38 intensity: (16 @1) + (26 @2) + (5:12 @3) + (15:58 @4) + (10:46 @5) 7.56 km (4:19 / km)
ahr:170 max:183 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park - 4x 7mins (90sec)

3rd time lucky?!
Why is it always so windy on session days?? Times pretty similar to the last 2 weeks but I'm happier with this one as it was a lot more of a comfortable, tempo feeling and breathing was under control. Wind was super gusty so hard to keep pace at times...I was doing 4.17s for the first 2mins of the 3rd rep!

Running (Warm Down) 13:07 intensity: (16 @2) + (12:13 @3) + (38 @4) 2.47 km (5:18 / km) +24m 5:03 / km
ahr:158 max:168 shoes: Mizuno Wave Inspire 14

Wednesday Apr 29, 2020 #

10 AM

Strength & Conditioning 20:00 [1]

Gwen's glute activation + core
3 PM

Running 35:56 intensity: (1 @0) + (18 @1) + (10:34 @2) + (25:03 @3) 6.82 km (5:16 / km) +97m 4:55 / km
ahr:141 max:163 shoes: Mizuno Wave Inspire 14

Easy Mishka's loop with Jonny + strides

Tuesday Apr 28, 2020 #

3 PM

Running 1:03:53 intensity: (2:42 @2) + (53:51 @3) + (7:20 @4) 12.05 km (5:18 / km) +463m 4:27 / km
ahr:156 max:173 shoes: Asics Gel Venture 7

Belmont Farm along the lumpy bumpy track and back down Old Coach Road. Gorgeous evening to be up on the tops.

Monday Apr 27, 2020 #

10 AM

Cycling 1:09:30 intensity: (2:46 @0) + (3:08 @1) + (46:18 @2) + (17:18 @3) 23.88 km (2:55 / km) +356m 2:42 / km
ahr:130 max:157

Silverstream/Naenae loop. Got absolutely drenched!

Sunday Apr 26, 2020 #

4 PM

Running 53:27 intensity: (16 @1) + (7:58 @2) + (45:10 @3) + (3 @4) 8.82 km (6:03 / km) +397m 4:57 / km
ahr:148 max:165 shoes: Asics Gel Venture 7

Old Coach Road and down Bull Run with Jonny. Lovely evening and feeling good again.

Saturday Apr 25, 2020 #

3 PM

Running 43:03 intensity: (1:00 @1) + (4:47 @2) + (30:25 @3) + (6:51 @4) 8.44 km (5:06 / km) +134m 4:43 / km
ahr:149 max:173 shoes: Mizuno Wave Inspire 14

Round the bridges plus extension up Hill Road
Feeling much more like my normal self. Much zippier.

Friday Apr 24, 2020 #

9 AM

Strength & Conditioning 45:00 [1]

Body Balance
3 PM

Running 55:19 intensity: (23 @0) + (11 @1) + (9:15 @2) + (37:29 @3) + (6:29 @4) + (1:32 @5) 9.43 km (5:52 / km) +368m 4:54 / km
ahr:150 max:179 shoes: Mizuno Wave Inspire 14

Western Hills loop with Jonny

Thursday Apr 23, 2020 #

10 AM

Running (Warm Up) 17:27 intensity: (8 @0) + (53 @1) + (3:34 @2) + (12:52 @3) 3.51 km (4:58 / km) +17m 4:51 / km
ahr:140 max:153 shoes: Mizuno Wave Inspire 14

Running intervals 32:40 intensity: (7 @1) + (38 @2) + (5:26 @3) + (14:21 @4) + (12:08 @5) 7.49 km (4:22 / km)
ahr:170 max:183 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park - 4x 7mins (90sec)...except the last one was broken into 3 cos I was being weak and gave up, but then felt guilty so forced myself to finish.

Tough to keep the correct pace in the wind. First 2 were back to normal after last week, feeling comfortable and controlled. But the last 2 were a real struggle. Very heavy legs and unable to turn them over quickly.

I feel like I should be getting somewhere with this training, but if anything I'm getting slower. Can't figure out why my body isn't responding to training at the moment :(

Running (Warm Down) 13:20 intensity: (36 @2) + (12:44 @3) 2.43 km (5:30 / km) +20m 5:17 / km
ahr:150 max:159 shoes: Mizuno Wave Inspire 14

Wednesday Apr 22, 2020 #

10 AM

Cycling 1:21:20 intensity: (2:13 @0) + (12:56 @1) + (1:00:10 @2) + (6:01 @3) 26.73 km (3:03 / km) +201m 2:56 / km
ahr:124 max:149

Tour de Lower Hutt. Super windy so speed was fluctuating quite a lot depending on the direction I was heading!

Tuesday Apr 21, 2020 #

11 AM

Cycling 16:11 intensity: (5:58 @0) + (7:46 @1) + (2:27 @2) 4.77 km (3:23 / km) +8m 3:22 / km
ahr:102 max:131

To Waterloo with Jonny running alongside

Running 38:29 intensity: (6 @0) + (1:35 @1) + (12:36 @2) + (23:58 @3) + (14 @4) 6.22 km (6:11 / km) +146m 5:32 / km
ahr:139 max:166 shoes: Asics Gel Venture 7

Trig hunting along the Eastern Hills. We weren't very successful...first one was supposedly in the train station but not convinced it's there anymore, 2nd was very hidden underneath the gorse and we never found the 3rd.
I was feeling rubbish so headed back to the station the cycle to the last trig.

Cycling 25:19 intensity: (4:02 @1) + (16:39 @2) + (4:38 @3) 6.36 km (3:59 / km) +80m 3:45 / km
ahr:127 max:156

Final trig up Summit Rd and then home. Was the easiest of the 4 and practically sitting on the path.

Monday Apr 20, 2020 #

11 AM

Strength & Conditioning 50:00 [1]

BTC Gym Session
4 PM

Running 35:56 intensity: (6 @0) + (6 @1) + (6:08 @2) + (28:43 @3) + (53 @4) 6.73 km (5:20 / km) +99m 4:58 / km
ahr:143 max:167 shoes: Mizuno Wave Inspire 14

Easy Mishka's loop + strides

Sunday Apr 19, 2020 #

10 AM

Walking 1:51:16 [0] 8.65 km (12:51 / km) +405m 10:25 / km
ahr:116 max:155

Exploring some more of Pareraho Forest with Dad and Jonny. Went in behind the Kelson dairy, down to the big waterfall along the stream to the bottom and then back home on the fridge track.
4 PM

Cycling 48:47 intensity: (6:15 @0) + (28:49 @1) + (13:29 @2) + (14 @3) 14.97 km (3:16 / km) +241m 3:01 / km
ahr:110 max:139

Easy with Jonny to Manor Park and back

Saturday Apr 18, 2020 #

3 PM

Running 56:24 intensity: (18 @1) + (2:02 @2) + (49:34 @3) + (4:30 @4) 10.06 km (5:36 / km) +438m 4:36 / km
ahr:153 max:172 shoes: Asics Gel Venture 7

Old coach road and down the new track to Hill Road carpark. Still pretty slow on the uphill but feeling better for the rest of the run than the last 2 days.

Friday Apr 17, 2020 #

12 PM

Running 57:53 intensity: (14 @0) + (23 @1) + (4:27 @2) + (52:41 @3) + (8 @4) 9.8 km (5:54 / km) +388m 4:56 / km
ahr:150 max:166 shoes: Asics Gel Venture 7

Belmont Farm/Sweetacres Track in the clouds which was fun. Taking it very easy up the hill as my lungs/chest are still quite sore from yesterday.

Thursday Apr 16, 2020 #

10 AM

Running (Warm Up) 17:22 intensity: (10 @0) + (54 @1) + (4:58 @2) + (11:20 @3) 3.41 km (5:05 / km) +7m 5:02 / km
ahr:137 max:150 shoes: Mizuno Wave Inspire 14

Running intervals 32:43 intensity: (10 @1) + (43 @2) + (4:11 @3) + (17:16 @4) + (10:23 @5) 7.53 km (4:21 / km)
ahr:170 max:184 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park
4x 7mins (90sec)

This was a huge grind. Felt like hard work even during the first rep. Chest tight and sore, struggling to get a breath in and very rapid breathing.

Running (Warm Down) 13:11 intensity: (7 @1) + (40 @2) + (12:24 @3) 2.43 km (5:26 / km) +14m 5:16 / km
ahr:149 max:160 shoes: Mizuno Wave Inspire 14

Wednesday Apr 15, 2020 #

10 AM

Cycling 53:37 intensity: (1:14 @0) + (19:26 @1) + (29:44 @2) + (3:13 @3) 17.04 km (3:09 / km) +179m 2:59 / km
ahr:120 max:141

Taita loop with Jonny. Pretty chilly in the headwind on the way back. Nice riding some roads I wouldn't normally as it's so quiet at the moment.
5 PM

Strength & Conditioning 10:00 [1]

Gwen's Glute Activation

Tuesday Apr 14, 2020 #

3 PM

Strength & Conditioning 40:00 [1]

4 PM

Running 36:17 intensity: (11 @0) + (7 @1) + (5:02 @2) + (30:57 @3) 7.05 km (5:09 / km) +96m 4:49 / km
ahr:142 max:160 shoes: Mizuno Wave Inspire 14

Round the bridges with Jonny

Monday Apr 13, 2020 #

11 AM

Running (Warm Up) 10:56 intensity: (1:35 @1) + (9:06 @2) + (15 @3) 2.1 km (5:13 / km) +9m 5:06 / km
ahr:125 max:141 shoes: Mizuno Wave Inspire 14

Orienteering 15:33 intensity: (20 @1) + (22 @2) + (3:51 @3) + (10:56 @4) + (4 @5) 3.24 km (4:48 / km) +12m 4:42 / km
ahr:164 max:176 shoes: Mizuno Wave Inspire 14

Lockdown Easter Champs - Sprint
Avalon Park/Belmont Domain

Made it map memory to make it slightly more challenging. Had to stand still when we wanted to look, plus 15sec penalty each time.
I should've invested more time into looking at the map as I took about the same time as Jonny for the course, but with 1 extra look and missed 2 controls! Missed number 2 but the trees weren't actually there so stopped early on some other trees, not wanting to look at the map so early on. Then just plain didnt see the last control at all!

Running (Warm Down) 12:25 intensity: (4 @1) + (1:58 @2) + (9:49 @3) + (34 @4) 2.1 km (5:55 / km) +76m 5:00 / km
ahr:147 max:168 shoes: Mizuno Wave Inspire 14

3 PM

Cycling 46:47 intensity: (27 @0) + (14:22 @1) + (25:29 @2) + (6:29 @3) 15.05 km (3:06 / km) +234m 2:53 / km
ahr:123 max:159

Easy spin with Jonny

Sunday Apr 12, 2020 #

11 AM

Orienteering 4:34 intensity: (1 @0) + (2:11 @1) + (1:05 @2) + (1:17 @3) 0.38 km (11:55 / km)
ahr:124 max:157

Lockdown Easter Champs - Relay
Mum's Course

I hand drew a map of our house and garden, everyone made a course each with added obstacles/mazes/closed doors, then we raced each map in teams (Dad and I, Mum and Jonny).

Made a huge 1min mistake getting lost in the maze and thinking I could get in the laundry door then having to wiggle all the way back out and round to the other side of the house.


Orienteering 3:05 intensity: (18 @0) + (58 @1) + (1:49 @2) 0.27 km (11:35 / km)
ahr:115 max:130

Lockdown Easter Champs - Relay (House Map)
Dad's Course

Much better on this one, still getting confused by the maze!!
1 PM

Orienteering 3:23 intensity: (30 @0) + (1:32 @1) + (1:21 @2) 0.23 km (14:28 / km)
ahr:111 max:131

Lockdown Easter Champs - Relay (House Map)
Jonny's Course

Small break to make hot cross buns and rearrange the obstacles.

Orienteering 3:02 intensity: (19 @0) + (9 @1) + (2:15 @2) + (19 @3) 0.25 km (12:20 / km) +1m 12:05 / km
ahr:126 max:139

Lockdown Easter Champs - Relay (House Map)
My Course

Dad and I took a convincing win after mum lost over 2 mins thinking she could only reach the maze via the garage.

Saturday Apr 11, 2020 #

10 AM

Orienteering 1:23:58 intensity: (20 @0) + (13 @1) + (1:27 @2) + (35:34 @3) + (45:08 @4) + (1:16 @5) 9.18 km (9:09 / km) +536m 7:05 / km
ahr:163 max:180 shoes: VJ XTRM

Lockdown Easter Champs - Long Distance (90mins Rogaine)
Belmont Farm

Started from home and finished up at the Hill Road carpark. Jonny and Dad went down to the bottom of Kelson and I went straight to the fridges so came out of the bush just ahead of Jonny. Spent the next few controls following him then a lot of steep climbing to finish. Probably had time to get 1 more control but was too exhausted to keep going. Finished 2nd behind Jonny once the handicap had been calculated.

Running 16:00 intensity: (7:24 @2) + (8:36 @3) 2.74 km (5:50 / km) +28m 5:33 / km
ahr:139 max:160 shoes: VJ XTRM

Back home with Jonny

Friday Apr 10, 2020 #

10 AM

Cycling 23:57 intensity: (3:33 @0) + (2:49 @1) + (9:23 @2) + (8:12 @3) 4.89 km (4:54 / km) +230m 3:58 / km
ahr:125 max:155

Up to the start with Dad

Orienteering 36:54 intensity: (4:02 @2) + (24:58 @3) + (7:51 @4) + (3 @5) 3.5 km (10:33 / km) +138m 8:48 / km
ahr:154 max:176 shoes: VJ XTRM

Lockdown Easter Champs - Middle Distance
Rabbit Warren

Running on a map/course from 2011 which made it pretty difficult as a lot of paths had changed or weren't there any more. All 4 of us ended up mispunching for various reasons...Jonny didn't go to 14, I DNFed and didn't do the last loop, Mum did the loops in the wrong order and we don't know what Dad did but he definitely didn't get 14 or 15!!

Cycling 9:53 intensity: (4:49 @0) + (4:58 @1) + (6 @2) 4.11 km (2:24 / km) +20m 2:21 / km
ahr:97 max:118

Zoom zoom

Running (Warm Down) 12:58 intensity: (3 @0) + (10 @1) + (45 @2) + (11:33 @3) + (27 @4) 2.39 km (5:26 / km) +81m 4:38 / km
ahr:147 max:166 shoes: VJ XTRM

Swapped with Jonny and ran the last part back

Thursday Apr 9, 2020 #

10 AM

Strength & Conditioning 30:00 [1]

Core
4 PM

Cycling 56:25 intensity: (3:09 @0) + (32:07 @1) + (19:58 @2) + (1:11 @3) 18.24 km (3:06 / km) +120m 3:00 / km
ahr:114 max:153

Riverbank/Riverside Dr loop with Jonny

Wednesday Apr 8, 2020 #

11 AM

Running (Warm Up) 17:17 intensity: (13 @0) + (2:32 @1) + (7:54 @2) + (6:38 @3) 3.51 km (4:56 / km) +16m 4:49 / km
ahr:130 max:144 shoes: Mizuno Wave Inspire 14

Running intervals 31:20 intensity: (1:49 @2) + (6:24 @3) + (15:58 @4) + (7:09 @5) 7.42 km (4:13 / km) +1m 4:13 / km
ahr:166 max:182 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park - 3x 9mins (2mins)

Barely any wind today and feeling good. These are getting a lot more comfortable.

Running (Warm Down) 13:02 intensity: (28 @2) + (12:34 @3) 2.44 km (5:21 / km) +15m 5:11 / km
ahr:151 max:159 shoes: Mizuno Wave Inspire 14

Tuesday Apr 7, 2020 #

4 PM

Running 26:11 intensity: (14 @0) + (4 @1) + (11:16 @2) + (14:37 @3) 4.21 km (6:13 / km) +157m 5:14 / km
ahr:136 max:161 shoes: Mizuno Wave Inspire 14

Very lazy loop with Jonny. Feeling pretty tired after Sundays run and also quite nauseous.

Monday Apr 6, 2020 #

9 AM

Strength & Conditioning 45:00 [1]

Body Balance
3 PM

Cycling 51:59 intensity: (8:18 @0) + (35:40 @1) + (8:01 @2) 15.98 km (3:15 / km) +114m 3:08 / km
ahr:107 max:132

Riverbank to Petone with Jonny

Sunday Apr 5, 2020 #

9 AM

Running 1:56:41 intensity: (6 @0) + (18 @1) + (13:17 @2) + (1:22:06 @3) + (12:34 @4) + (8:20 @5) 17.85 km (6:32 / km) +837m 5:18 / km
ahr:151 max:180 shoes: Mizuno Wave Inspire 14

Belmont Dress Circle with Jonny

Absolutely love this route, especially on such a glorious, calm day. Put in a bit of an effort up to the trig to get the segment, but tried to keep a bit back so I could make it round the rest of the run without bonking too hard!!

Saturday Apr 4, 2020 #

10 AM

Walking 2:11:45 intensity: (1:26:14 @0) + (30:02 @1) + (15:29 @2) +537m
ahr:95 max:131

Walkies with Mum. Up to Belmont Farm pylon, Old Coach Road and down to Arahiwi. Beautiful blue sky morning with no wind. Definitely one of my favourite places up the top with the harbour view!
5 PM

Running 30:54 intensity: (5 @1) + (16:00 @2) + (14:49 @3) 5.99 km (5:10 / km) +102m 4:45 / km
ahr:138 max:164 shoes: Mizuno Wave Inspire 14

Easy Mishkas loop

Friday Apr 3, 2020 #

11 AM

Running (Warm Up) 17:14 intensity: (15 @1) + (4:55 @2) + (12:04 @3) 3.5 km (4:55 / km) +16m 4:49 / km
ahr:138 max:149 shoes: Mizuno Wave Inspire 14

Running intervals 32:07 intensity: (16 @1) + (31 @2) + (8:35 @3) + (14:45 @4) + (8:00 @5) 7.42 km (4:20 / km) +1m 4:19 / km
ahr:167 max:185 shoes: Mizuno Wave Inspire 14

Tempo at Fraser Park - 6min, 7min, 7min, 6min (1.5min)

Felt pretty comfortable which was surprising given how tired my legs were in warm up. Tricky to hold the right pace with the changes from headwind to tailwind.

Running (Warm Down) 12:55 intensity: (7 @1) + (18 @2) + (12:30 @3) 2.43 km (5:19 / km) +21m 5:05 / km
ahr:155 max:163 shoes: Mizuno Wave Inspire 14

Thursday Apr 2, 2020 #

2 PM

Cycling 51:51 intensity: (1:55 @0) + (17:47 @1) + (29:40 @2) + (2:29 @3) 12.02 km (4:19 / km) +483m 3:36 / km
ahr:119 max:144

Belmont farm with Jonny. Feeling tired.

Wednesday Apr 1, 2020 #

9 AM

Strength & Conditioning 30:00 [1]

Body Balance
4 PM

Running 31:48 intensity: (5 @0) + (16 @1) + (14:20 @2) + (16:53 @3) + (14 @4) 5.48 km (5:48 / km) +195m 4:56 / km
ahr:141 max:165 shoes: Mizuno Wave Inspire 14

Easy Kelson loop with Jonny

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