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Training Log Archive: loobey

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Cycling8 15:12:19 133.54(6:50) 214.91(4:15) 4288
  Running19 12:42:17 85.89(8:53) 138.23(5:31) 3858
  Orienteering6 3:29:41 19.67(10:40) 31.65(6:37) 1208
  Strength & Conditioning3 2:15:00
  Walking1 2:02:27 4.57(26:47) 7.36(16:39) 442
  Total31 35:41:44 243.67 392.14 9796
  [1-5]30 32:57:21

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Tuesday Dec 31, 2019 #

Note
(injured)

Woke up in a lot of pain and quite nauseous. Had to go to the doctors and have a very large abscess making moving very painful. Spent the rest of the day laid out in bed being waitered on by Jonny.
C • Get well soon! 1

Monday Dec 30, 2019 #

9 AM

Cycling 2:39:15 intensity: (5:11 @0) + (33:58 @1) + (1:32:46 @2) + (27:20 @3) 42.51 km (3:45 / km) +1544m 3:10 / km
ahr:124 max:161

Timber Trail Day 2 with Dad and Jonny
Much more rideable today with most of it being along the old tramway route. Got caught out by a double ditch and went flying over the handlebars, landing on top of the bike. Couple of scrapes and bruises but nothing too bad. Took it very carefully down the rest of the hill after that.

Sunday Dec 29, 2019 #

11 AM

Cycling 2:52:22 intensity: (22:23 @0) + (1:08:29 @1) + (1:13:44 @2) + (7:46 @3) 37.77 km (4:34 / km) +1095m 3:59 / km
ahr:114 max:149

Timber Trail Day 1 with Dad and Jonny.
One big climb at the beginning then some fun downhill. Pretty tired by the end, the final climbs on the gravel road were a struggle.
Camped at Piropiro Campsite.

Saturday Dec 28, 2019 #

10 AM

Running 1:11:25 intensity: (22 @0) + (20 @1) + (6:02 @2) + (1:02:53 @3) + (1:48 @4) 11.3 km (6:19 / km) +583m 5:01 / km
ahr:151 max:168 shoes: Mizuno Wave Inspire 14

Waihaha Link track (part of the Great Lake Trail). Fun twisty turny single track with some nice views into the gorge.
1 PM

Cycling 1:29:11 intensity: (47 @0) + (15:23 @1) + (40:35 @2) + (32:26 @3) 14.32 km (6:14 / km) +293m 5:39 / km
ahr:130 max:157

Had some lunch then hopped onto a bike to do the rest of the trail to Waihora Bay with Dad and Jonny. Stopped for a lovely swim in the lake at halfway.

Cycling 1:39:17 intensity: (24:17 @1) + (1:00:00 @2) + (15:00 @3) 15.32 km (6:29 / km) +687m 5:18 / km

Pt 2 back up to the car.

Friday Dec 27, 2019 #

3 PM

Walking 2:02:27 [0] 7.36 km (16:39 / km) +442m 12:48 / km
ahr:105 max:133

Evening walk to the top of Mt Titeraupenga with mum, dad and Jonny before camping at Kakaho Campsite.

Thursday Dec 26, 2019 #

11 AM

Orienteering 45:04 intensity: (42 @0) + (54 @1) + (9:25 @2) + (34:03 @3) 4.98 km (9:03 / km) +20m 8:52 / km
ahr:142 max:159 shoes: VJ XTRM

Scott's Ferry
Dreadful on all accounts. Ground was super soft so falling up to my knees every 2nd step and some terrible navigating. I think flags would have helped a lot as the features were very small at times.

Running 8:44 intensity: (26 @2) + (8:18 @3) 1.49 km (5:51 / km)
ahr:142 max:146 shoes: VJ XTRM

Legs struggling so jogged it back on the tracks

Wednesday Dec 25, 2019 #

11 AM

Cycling 1:23:10 intensity: (1:11 @0) + (9:35 @1) + (1:02:59 @2) + (9:25 @3) 15.6 km (5:20 / km) +105m 5:09 / km
ahr:126 max:148

Christmas day fun at Foxton Beach with Dad and Jonny. Nice little rolling sand dunes and no scary downhills so was a lot of fun! 1 easy loop then tried to race the next 2 faster but got pretty tired by the end.

Tuesday Dec 24, 2019 #

2 PM

Running 1:13:26 intensity: (13 @0) + (50 @1) + (16:23 @2) + (56:00 @3) 10.17 km (7:13 / km) +500m 5:48 / km
ahr:145 max:164 shoes: Mizuno Wave Inspire 14

Manawatu Gorge to Windy Lookout and back. This was so lovely! Beautiful leafy track and huge native trees. Could've kept running for ages.

Monday Dec 23, 2019 #

12 PM

Running (Warm Up) 10:32 intensity: (4 @0) + (5 @1) + (4:14 @2) + (6:09 @3) 2.04 km (5:10 / km) +2m 5:09 / km
ahr:136 max:144 shoes: Mizuno Wave Inspire 14

Orienteering 12:59 intensity: (19 @1) + (12 @2) + (2:06 @3) + (10:11 @4) + (11 @5) 2.76 km (4:42 / km) +40m 4:23 / km
ahr:166 max:179 shoes: Mizuno Wave Inspire 14

Raumati sprint from the 2017 Wellington Champs.
W21E course

Running (Warm Down) 6:11 intensity: (12 @1) + (26 @2) + (5:33 @3) 1.19 km (5:13 / km) +31m 4:37 / km
ahr:145 max:153 shoes: Mizuno Wave Inspire 14

4 PM

Running (Warm Up) 10:52 intensity: (9 @1) + (42 @2) + (10:01 @3) 2.23 km (4:52 / km) +14m 4:43 / km
ahr:144 max:154 shoes: Mizuno Wave Inspire 14

Orienteering 15:48 intensity: (14 @1) + (18 @2) + (5:48 @3) + (9:11 @4) + (17 @5) 2.7 km (5:51 / km) +79m 5:07 / km
ahr:164 max:179 shoes: Mizuno Wave Inspire 14

IPU (Palmerston North) sprint from Queens Birthday 2019.
M21E course

Fun little area except for the 2 controls down the hill in the forest which were in knee-high grass and just grotty. Walked through these ones then restarted again once I'd extracted myself from the thistles.

Running (Warm Down) 10:29 intensity: (44 @2) + (9:45 @3) 1.85 km (5:40 / km) +45m 5:03 / km
ahr:144 max:154 shoes: Mizuno Wave Inspire 14

Sunday Dec 22, 2019 #

Note
(rest day)

Saturday Dec 21, 2019 #

10 AM

Running (Warm Up) 10:30 intensity: (1 @0) + (24 @1) + (6:50 @2) + (3:15 @3) 2.13 km (4:56 / km)
ahr:133 max:140 shoes: Mizuno Wave Inspire 14

Running intervals 31:20 intensity: (16 @0) + (13 @1) + (5:34 @2) + (19:40 @3) + (5:37 @4) 6.25 km (5:01 / km) +182m 4:22 / km
ahr:150 max:171 shoes: Mizuno Wave Inspire 14

15x 200 on, 200 off on the grass track at Hutt Rec.
Ahh forgotten just how nice this grass is to run on. Was lush!
Struggled to hit lap on my watch for half of them so times were about 1sec faster but doesn't really matter too much. Just nice to get a session done for the first time in ages.

Running (Warm Down) 16:19 intensity: (7 @1) + (53 @2) + (15:19 @3) 2.98 km (5:29 / km) +71m 4:53 / km
ahr:146 max:154 shoes: Mizuno Wave Inspire 14

Friday Dec 20, 2019 #

12 PM

Running 57:52 intensity: (11 @0) + (12 @1) + (5:38 @2) + (48:19 @3) + (3:32 @4) 9.44 km (6:08 / km) +440m 4:58 / km
ahr:151 max:169 shoes: Mizuno Wave Inspire 14

Western hills along to Jubilee Park and back along the river. Jubilee Park has got quite overgrown since I was last here.
Body gave up when I hit the flat and was such a struggle just to keep running and get up the hill at the end.

Thursday Dec 19, 2019 #

6 PM

Running (Warm Up) 11:25 intensity: (3 @0) + (11 @1) + (1:06 @2) + (10:05 @3) 2.16 km (5:17 / km) +12m 5:08 / km
ahr:142 max:156 shoes: Mizuno Wave Inspire 14

Orienteering 25:33 intensity: (3:02 @2) + (5:45 @3) + (5:27 @4) + (11:19 @5) 4.4 km (5:48 / km) +268m 4:27 / km
ahr:166 max:190 shoes: Mizuno Wave Inspire 14

Omax - Wellington College
Fun around the school but was not enjoying the climb up Mt Vic very much. Going to take a while to get used to Wellington hills again! Fairly large miss at 11 when I missed the track junction and kept running too far.

Also I miss the old Omax style...bring back the clipcards, 4-person head to head, the mad rush to be first to the pivot control and the surprise element like choosing when to get certain controls.

Running (Warm Down) 11:44 intensity: (8 @1) + (5 @2) + (10:58 @3) + (33 @4) 1.91 km (6:08 / km) +189m 4:06 / km
ahr:146 max:167 shoes: Mizuno Wave Inspire 14

Wednesday Dec 18, 2019 #

1 PM

Cycling 58:35 intensity: (1:32 @0) + (18:15 @1) + (35:25 @2) + (3:23 @3) 16.19 km (3:37 / km) +105m 3:30 / km
ahr:119 max:155

Out to Pencarrow Lighthouse
Pretty strong winds but Jonny insisted we go. Fun zooming along on the way back though.

Tuesday Dec 17, 2019 #

2 PM

Running (Warm Up) 11:35 intensity: (19 @0) + (38 @1) + (3:28 @2) + (7:10 @3) 2.38 km (4:53 / km) +66m 4:17 / km
ahr:134 max:149

Running 20:06 intensity: (18 @2) + (7:36 @3) + (11:50 @4) + (22 @5) 4.66 km (4:19 / km) +174m 3:38 / km
ahr:164 max:176

Mona
Waited for the rain so it wasn't so humid. Really nice!

Running (Warm Down) 11:56 intensity: (4 @1) + (27 @2) + (11:25 @3) 1.95 km (6:06 / km) +89m 4:58 / km
ahr:153 max:164

Monday Dec 16, 2019 #

11 AM

Strength & Conditioning 1:00:00 [1]

5 PM

Running 1:01:16 intensity: (16 @0) + (20 @1) + (18:46 @2) + (41:54 @3) 9.91 km (6:11 / km) +471m 5:00 / km
ahr:141 max:161 shoes: Mizuno Wave Inspire 14

Easy plod with Dad up to Old Coach Road then down the new mtb track to Hill Road carpark.

Sunday Dec 15, 2019 #

11 AM

Cycling 3:00:31 intensity: (1:40:54 @1) + (1:08:05 @2) + (11:32 @3) 53.4 km (3:23 / km) +269m 3:18 / km
ahr:115 max:152

Family cycle up Remutaka Incline then dropped mum off and cycled back along the riverbank with Dad and Jonny.

Saturday Dec 14, 2019 #

7 AM

Running (Warm Up) 10:34 intensity: (26 @0) + (7 @1) + (1:37 @2) + (8:24 @3) 2.06 km (5:07 / km) +1m 5:07 / km
ahr:140 max:155 shoes: Mizuno Wave Inspire 14

Running 19:53 intensity: (28 @1) + (10 @2) + (29 @3) + (9:01 @4) + (9:45 @5) 5.0 km (3:59 / km) +90m 3:39 / km
ahr:172 max:183 shoes: Mizuno Wave Inspire 14

Lower Hutt Parkrun.
Would like to say this was just a tempo but not really sure I can go any quicker at the moment. Headwind on the way back was an absolute killer.

Running (Warm Down) 12:34 intensity: (15 @1) + (39 @2) + (11:40 @3) 2.29 km (5:30 / km) +90m 4:36 / km
ahr:145 max:158 shoes: Mizuno Wave Inspire 14

Friday Dec 13, 2019 #

8 AM

Running 55:23 intensity: (14 @0) + (17 @1) + (16:11 @2) + (36:28 @3) + (2:13 @4) 9.1 km (6:05 / km) +346m 5:07 / km
ahr:142 max:170 shoes: Mizuno Wave Inspire 14

Belmont farm, lumpy bumpy track and Old Coach Road with Laura & Philipp. Lovely day and views from the top.

Thursday Dec 12, 2019 #

9 AM

Cycling 44:32 intensity: (4:10 @0) + (22:38 @1) + (13:28 @2) + (4:16 @3) 11.7 km (3:48 / km) +99m 3:39 / km
ahr:114 max:153

Easy spin round the bridges with Jonny.
3 PM

Running 34:32 intensity: (7 @0) + (22 @1) + (6:17 @2) + (27:10 @3) + (36 @4) 6.23 km (5:33 / km) +130m 5:01 / km
ahr:145 max:169 shoes: Mizuno Wave Inspire 14

Mishka's loop + strides. Was quite the temperature shock!

Wednesday Dec 11, 2019 #

Note
(rest day)

Made it!! Ahhhh NZ I have missed you :)

Tuesday Dec 10, 2019 #

Note
(rest day)

Travelling

Monday Dec 9, 2019 #

11 AM

Running 29:53 intensity: (3 @0) + (9 @1) + (2:12 @2) + (27:29 @3) 6.19 km (4:50 / km) +65m 4:35 / km
ahr:144 max:162 shoes: Mizuno Wave Inspire 14

Pre-flight jog around the Albourne loop.

Sunday Dec 8, 2019 #

11 AM

Running (Warm Up) 7:55 intensity: (1 @0) + (11 @1) + (3:26 @2) + (4:17 @3) 1.07 km (7:23 / km)
ahr:136 max:151 shoes: VJ Bolds - Pink

Orienteering race 38:12 intensity: (21 @1) + (3:09 @2) + (13:57 @3) + (19:32 @4) + (1:13 @5) 6.08 km (6:17 / km) +234m 5:16 / km
ahr:161 max:180 shoes: VJ Bolds - Pink

SE Middle Champs - Epping Forest

Terrain was rapid but somehow also a bit low vis and vague. Physically struggling up the hills after yesterday. Got absolutely swallowed up by a marsh on the way to 2 and thought I was never going to get out. Spent most of the time running well to the control circle only to then spend ages trying to find the feature.

Running (Warm Down) 8:51 intensity: (8 @1) + (1:12 @2) + (7:31 @3) 1.73 km (5:07 / km) +10m 4:59 / km
ahr:140 max:152 shoes: Mizuno Wave Inspire 14

Saturday Dec 7, 2019 #

8 AM

Running (Warm Up) 12:25 intensity: (14 @0) + (15 @1) + (30 @2) + (11:26 @3) 2.48 km (5:01 / km)
ahr:145 max:153 shoes: Mizuno Wave Inspire 14

Running 19:15 intensity: (11 @1) + (8 @2) + (18:40 @3) + (16 @4) 5.0 km (3:51 / km) +4m 3:50 / km
ahr:153 max:166 shoes: Mizuno Wave Inspire 14

Worthing Parkrun

Well....I knew I was unfit, but this was worse than hoped for. To be fair, we arrived to find it had been cancelled so ended up being a very solo time trial.

Running (Warm Down) 8:50 intensity: (9 @1) + (30 @2) + (8:11 @3) 1.55 km (5:42 / km) +5m 5:37 / km
ahr:145 max:152 shoes: Mizuno Wave Inspire 14

Dead.

Friday Dec 6, 2019 #

Note
(rest day)

Thursday Dec 5, 2019 #

2 PM

Running 47:59 intensity: (8 @1) + (1:37 @2) + (29:33 @3) + (11:55 @4) + (4:46 @5) 10.09 km (4:45 / km) +137m 4:27 / km
ahr:159 max:181 shoes: Mizuno Wave Inspire 14

More segment fun and a 2km tempo along the gravel path.

Wednesday Dec 4, 2019 #

11 AM

Cycling 25:26 intensity: (2:44 @0) + (9:50 @1) + (12:25 @2) + (27 @3) 8.1 km (3:08 / km) +91m 2:58 / km
ahr:114 max:146

Failed attempt at cycling. Tyre still bust.
4 PM

Strength & Conditioning 30:00 [1]

Pilates/core

Tuesday Dec 3, 2019 #

3 PM

Running 49:28 intensity: (5 @0) + (15 @1) + (1:02 @2) + (41:53 @3) + (6:05 @4) + (8 @5) 10.04 km (4:56 / km) +112m 4:40 / km
ahr:153 max:176 shoes: Mizuno Wave Inspire 14

Hassocks/New Way Lane loop with some segment hunting to keep things interesting.

Monday Dec 2, 2019 #

Strength & Conditioning 45:00 [1]

Gwen's glute activation
AB&T

Sunday Dec 1, 2019 #

11 AM

Running (Warm Up) 9:03 intensity: (4 @0) + (27 @1) + (6:55 @2) + (1:37 @3) 1.36 km (6:40 / km)
ahr:131 max:145 shoes: VJ Bolds - Pink

Orienteering race 1:12:05 intensity: (17 @0) + (2:41 @1) + (4:14 @2) + (40:53 @3) + (20:58 @4) + (3:02 @5) 10.73 km (6:43 / km) +568m 5:19 / km
ahr:158 max:190 shoes: VJ Bolds - Pink

Southern Champs - Cannop Ponds & Churchill Enclosure

Was more prepared for the mud this time so didn't get so grumpy when I was sliding about everywhere. Mostly on top of the navigation until the final 5 or so controls back up the hill towards the finish when I hit the wall a bit and was just blindly stumbling about. Wished I'd had a gel as the mud was so energy sapping. Big miss to 16, losing about 1min heading too far right which was annoying so close to the finish.

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