2015 Training Log

Workouts at the top are most recent.  Scroll down to see older efforts.  Makes sense to do it this way rather than having current stuff at the bottom.  Despite the obvious logic in doing it this way, the first half of the year I did it the other way around.  I didn’t take the time to re-order those workouts and have left the log as is below the break-line.  Finally, there are some breaks in continuity.  This doesn’t mean I wasn’t training, it just means that I’m far less anal than I used to be about keeping track of things.  That being said, as GodZone approaches I will be a bit more strict with my training, and record keeping!

  • Jan 13–clinton trip (neale burn) with Adrian.  Big day!
  • Jan 12–guiding waiau in morning. 
  • Jan 10–5 pulls (20 sec reps), hang workout (small edge, 20 sec/min hang, failed @ end of third, then med edge, 20 sec every min, failed @ end of fourth, then twice on big edge, 30 sec every min.  Max on sloper.  10 min total), then 7xslow pushups (20 sec reps).
  • Jan 9th–trip to milford.  paddling gunn’s camp, 5 km fast on bike for shuttle. 
  • Jan 8–SUP waiau from CG to RR. 
  • Jan 7–cottage hill intervals, 8, leaving every 90 sec, up on 30 (most 22-26) then carry of AJ, carry of keegan
  • Jan 6–swiim across lake (29:30?) 1:44 per 100m. then guiding waiau
  • Jan 5–guiding
  • Jan 4–bike ride, sandy brown to whitestone return.  26:30. moderate.  SUP 400 meter time trial, 3:05
  • Jan 3–back to cottage–slow pulls(5), hang (beg/int alternating), pushups (6)
  • Jan 2–run, with caleb.  rainbow reach to CG (moderate, 5 min/k) then faster, tempo from cg to yacht club (4 min/k?)
  • Jan 1–packraft (scout) time trial, 4:30 for 400 meters.  3:15 for SUP. calm.
  • Rest of December:  Xmas break, lots of surfing, SUP surfing, beach running, a bit of cycling, and plenty of time doing paddle sports.
  • December 2nd, Wed.  Impromptu swim with Adrian, two laps of approx. 750 meter course.  Glassy and fast.  Super fun, but cold! [20+]
  • Dec 1st, Tues. Packrafting mission on the Mararoa with Maurice.  Bungled the geography and ended up taking him through all but the first drop of the main gorge.  moderate 30 min bike ride for the shuttle.  Good day. 
  • Nov 29th, Sunday. 8 hour day on Kepler, stoat and possum trapping.  Mostly hiking, some good 400+ meter climbs.  continuous low intensity effort.  Ran out last few km on good trail. 
  • Nov 28th, Sat.  Impromptu pool swim in reg. Togs.  25 meter pool.  Did 10 x 50 meters on the 1 minute, aiming to come in under 45 sec.  Good moderate interval session. [10]
  • Nov 27th, Fri. Paddle.  Windy but gave it a go anyway.  Swam, then reassessed and made the journey to DOC ramp and back.  not much fitness, but balance getting better.  [15]
  • Nov 26th, Thurs. Double Pylon run with Vaughn.  first in 11:37, pretty easy.  then about 1 minute break… he nailed the last one, pulling away.  i managed 11:42 or so.  Vaughn around 11:30.  He’s on fire! [24 ish]
  • Nov 24th, Tuesday.  Hang.  Made it through intermediate program!  woohoo! [10]
  • Nov 22-23rd. Stoat/possum lines in Clinton–N.Branch day one, then misc. day 2. COLD and wet.  miserable.  hard country on those possum lines. big day first day. 
  • Nov 21st, Sat. Strength.  20 second reps–got 5 then one fast (chins) and 6 slow then fail on pushups. [5]
  • Nov 20th, Fri.  Ride up to Adrian’s house and back for work.  about 15-20 minutes, tempo pace [20]
  • Nov 19th, Thurs.  Full day eglington Trial trip
  • Nov 18th, Wed. Full day Waiau trial trip. 
  • Nov 17th, Tues. Swim, with adrian.  4 x 100 meters, taking turns.  cold. [6]
  • Nov 14th, Sat. Hang.  10 min program.  first 3 min beginner, last 7 Int.  Getting there! [10]
  • Nov 13th, Fri. Strength.  20 sec pulls on hangboard (barely managed 5), 20 sec pushups on blocks (managed 5, but still hard).  Workout done quite late! [4]
  • Nov 12th, Thurs.  Stoat line, Dusky sound.  To spey and back.  Ran/trekked back, 2:05.
  • Nov 11th, Wed.  Bike, road.  from primary school out to whitestone river and back.  No time. [~45 min]
  • Nov 10th. Packraft trials–2 x half day Waiau trip
  • Nov 9th, Mon.  First go in multisport boat, from put in near where it’s stored to DOC ramp and back.  Tippy! [15+min]
  • Nov 7-8, SUP certification course, Wanaka.  2 full days, lots of classroom, some paddling.
  • Nov 6th, Fri. Hang.  first 3 min easy, middle 4 hard, last 3 easy. Made it but tough. [10]
  • Nov 4th, Wed.  Cottage hill intervals on the bike, leaving every 4 min. 1:37, 1:42, 1:49. OUCH.  [12]
  • Nov 3rd, Tues.  2 x half day waiau trial trip. 
  • Nov 2nd, Mon. Cottage hill intervals, x2, leaving every 5 minutes. First uphill was 2:04, second was 2:17. Ouch.  Gotta up the game! [10]

————————————————————————————————————

  • Oct 3oth, Fri. Strength (been a while!). Experimented with 20 second reps for all. Pulls on hangboard–managed 5, attempted 6 but failed. Pushups on blocks.  Failed on sixth as well, though obviously got through the negative part.  I like it better than the 10 sec reps.  Is there an inbetween? [3+]
  • Oct 29th, Thurs. Hill ride, Mount Prospect.  600 meters of Elevation gain.  Last 3 km gained 450 so 15% grade average.  On ellsworth.  Constant moderate effort.  Cold and windy.  Whole ride took about an hour up and down. With Gerard. [1 hour]
  • Oct 28th, Wed. Packraft photo shoot, walk in and out of shallow bay, paddle down eglington. 
  • Oct 27th, Tues.  Hang.  First 3 min int. program, middle four beginner, last 3 intermediate. Did it clean, with more energy at end so that was good.  [10]
  • Oct 26th, Mon. Big effort! Run from CG to Luxmore Hut, return. Goal was to run the whole way up the hill.  I managed this (though it was hardly running.  spent a few minutes at the hut waiting for Ad and vaughn, then back down.  Couldn’t keep up with them on the downhill, but pulled away a bit on the flats at the bottom (though Ad could have crushed me). 2 hrs 50 min total.  My running time was prob around 2:40.  [< 3hr]
  • Oct 24th, Sat.  Stoat trapping, clinton valley.  I did Neale burn.  
  • Oct 22nd, Thurs. Run 8km (DOC-CG return) with adrian.  16:44 on way out, about 17 on return.  Still felt effort from Sunday, so not fully recovered.  Yikes. Ad goes sub 32 when on his own.  [35 min]
  • Oct 19th, Mon.  Hang. Beginner program, doubled first 5 minutes, then just did as written.
  • Oct 18th, Sun. Big effort. Garnock burn mission.  Bike to Manapouri (road bike), packraft river mouth, run to back valley, bush bash to bottom of GB gorge, packraft to lake Manapouri, climb monument, bushbash to trail, run to river mouth (some coasteering), packraft across, bike home.  9 hours.  Cramping by end of run.  Good effort. Ad strong. With Ad, Trevour, Vaughn, and Ben. [9 hours]
  • Oct 15th, thurs. slow pulls (from hangboard) and pushups (blocks).  9 pulls (barely!) and failed on 11th pushup.
  • Oct 13th, Tues. Run from home to front of primary school.  10:23.  Some downhill.  Around 6:06 pace for duration.
  • Oct 12th. Hang workout.  first three minutes I, middle 4 B, last 3 I.  Had to use toe a couple times.  Last minute, close to after dinner, and not quite up to last week.
  • Oct 10-11. Whitewater rescue course on Kawarau and Rees.  Good fun.  Full days swimming and paddling in cold water. 
  • Oct. 9th, Fri. Pulls (hangboard) and pushups (blocks).  Full form.  23 pulls then negative, failed on 31 then negative for pushups.
  • Oct. 8th, Thurs.  Around town bike loop, leaving from bottom of hill. On Adrian’s bike again for consistency.  Approx 15:30, so significantly faster.  Less wind?
  • Oct 6th, Run.  With Adrian. Pylon.  11:06.  PR by one second.  Wanted to die. Adrian beat me by 15 sec or so, bastard.
  • Oct 5th, Mon.  Hang.  10 minute metolius workout.  first 3 min on Intermediate program, middle 4 on Beginner, last 3 on Intermediate.  Hard but got it done.  Final hang on sloper is pretty pathetic.
  • Oct. 3rd, Sat. Strength.  on hangboard for pulls.  Slow, 10! But barely.  Pushups, 15?  Can’t remember.
  • Oct 2nd. Packrafting photo shoot.  Fullish day, but super chill intensity.  Windswell packraft surfing on Lake Manapouri!
  • Oct. 1st, Bike.  Adrian’s Avanti.  Town loop, from bottom of the hill. Massively windy.  16:20 or so. First time biking in a while…
  • Sept 29th, Tues.  Pylon Run with one gate (hurdles!) 11:20, so may have been PR without gate, or at least close!
  • Sept 28th, Mon. Hang.  Metolius 10 minute program.  Beginner.  Easy.
  • Sept 27th.  Great hike to key with kids.  A bit of running from junction to Howden Hut and back, looking for keegan.  Got the heart rate up!
  • Sept 25th, Fri. Run from Te Anau School, home.  1.8+ miles, about 6:45 per mile pace. Tempo.
  • Sept 24th. Strength.  Full chins–22 complete.  Full push-ups on grass, 33+ negative.
  • Sept 22-23rd. Working in Clinton Valley–one low intensity but longish day, one easy day.
  • Sept 19-21st: Travel from USA to NZ.
  • Sept 18th: Paddle, about 15-20 minutes.  Moderate intensity.
  • Sept 17th: Run–4 laps of loop at cabin, under 20 minutes total.  Avg pace under 6:50 per mile. Tempo.
  • Sept 16th: Strength–slow chins (10!) followed by slow pushups (13).  Woo hoo!  finally got 10.
  • Sept 14th. Tire Drag!  Half mile race pace (no tire, 2:40!), then, leaving on 5 minutes, half mile tire drag (3:37–ouch), then leaving on 12 minutes, half mile without tire (2:49–brutal).  Thanks Caleb for the workout, it was awful! Hardest effort in a while.
  • Sept 12th. Longish run–6+ miles.  No time, but figure about 7:30 or under pace.
  • Sept 10th, Thurs. Run to park (about 1/2 mile or so), then strength!  chins and push-ups, 10 sec. reps. Failed on #11 for chins (woo hoo!  got 10!) and #13 on push-ups.
  • Sept 9th: Run, approx. 4 miles.  No time.  First ‘run’ in a long time.  calves felt tight right away and I rolled out that evening.
  • Sept 7th: Bike, stationary.  At lake.  15 minutes, increasing resistance WI, alternating with lvl. 1 RI.  Last WI was reasonably hard but still low motivation.
  • Sept 6th: Swim back and forth across lake (~.95 miles), relatively easy.  Then paddle 4-5 miles in SOT kayak over two sessions (out, then rope swing, then back).  Went tempo on way back.
  • Sept 5th: Strength–slow chins and pushups.  Failed on 10 and 12.
  • Sept 4th: First day back after flu/cold/travel!  Swam one way across lake, 0.5+ miles, then later biked at moderate intensity for about 10 minutes, then ran on treadmill for 10 minutes. Tried running at 9 mph pace–couldn’t maintain.  Shifted to 8 mph which was fine, last minute at 10 mph pace.  Yikes! got some fitness to regain!
  • Sept 2-3rd: Travel from NZ to ND.  Big travel days.  Yuck!
  • Aug 28-Sept 1st: Flu, sick, felt horrible.  Damn you primary school kids!
  • Aug 27th: Strength–21 slow chins, 32 slow push-ups.  Good times.
  • Aug 26th: Elliptical, 5 min 30:30, lvls 1/20.  Above 70 RPM on first 4 then aimed for 60+ on last one, failed last seconds.  Such a crazy feeling.  Actual failure.  Awesome.
  • Aug 25th: stationary bike, 5 min, 30:30, lvls 11/20.  Above 90 RPM on all of them!  Woo hoo! Yeah baby!
  • Aug 23rd:  Packraft guiding.  easy. 
  • Aug 22nd: 40th Bday!  Strength.  41 quick chins, 41 quick push-ups.  Awesome.
  • Aug 18th-20th: Clinton Valley stoat trapping.  3 low intensity days in the bush, freezing my ass of and soaked to the bone.  Good fun.  Mental Training! Just like in this video but pouring rain the whole time.
  • Aug 15th-17th: Packraft training.  3 long but easy days on the river. 
  • Aug 14th, Thurs. Row, 30:30. Managed to go under 2:30/1:45 per 500 meters as pacing for RI/WI respectively.  Felt strong and focused.  Sweet!
  • Aug 13th, Wed. Run, tread, 30:30.  this time @ 16kph and 10% for all.  would start running at sec. 28 of RI so I had a full 30 sec at each WI.  Last one was tough.  still afraid to push it quite as far due to the more ‘exciting’ consequences of failure.
  • Aug 8th, Sat.  Little 2, slow.  manged 9 chins (tried, 10th, failed) and 10 picnic table press-ups (what NZers call pushups), failing on number 11.  Way harder doing these back to back!
  • Aug 7, Friday. Elliptical. 30:30,  levels 1:20. above 70 rpm for first two, then aimed for above 60 for last three (3 and 4 were nearly at or above 70 too).  Was experiencing total muscular failure at the last second of final interval.  Epic.
  • August 6, Thursday.  Stationary bike, 30:30, 11:20. First four at above 90 rpm, last one attempted at above 80 RPM, dipped below 80 during last second or two. [Note–several minutes after this workout, in the hot-aches pain cave, I actually collapsed as one of my legs failed to support my weight.  first time this has happened, though it has been close before!]
  • July 31-Aug 3rd–Stoat Trapping and possuming in Deep cove.  Long days of activity, including a low intensity run from Spey hut to the road.
  • July 30th. Elliptical.  30:30, lvls 1:20.  Above 60 RPM for all, significantly above for first few.  Hard by end, but will go and shoot for above 70 for all next time. Then ran with Vaughn (my trainee) for a 5.66 km time trial–he was faster than expected so a good effort (21:30)
  • July 29th. Run, tread. 30:30 (hopping to rails for RI). 16kph, 4%, 6%, 8%, 2×10%. First time doing the workout so will progress quickly.  Pace good, but need to try all intervals on 10% next time, then increase pace a bit.
  • July 25th. Little 2, perfect form.  (see 1 hour series guide). 20+1 (eeked) for chins, 24 for push-ups (on parallel bars).
  • July 24th, Thursday. Rowing machine.  30:30. Resistance (fan level)=5. RI: 2:30/500m, WI: 1:50/500m for first four, then 1:45 for last one.  Good effort.
  • July 23rd, Wednesday.  Stationary bike.  30:30 (30 seconds easy, 30 hard) for 5 cycles.  Lvls 11/20.  Kept first three above 90 rpm, last two above 80.  Agony after.  [5]
  • July 17-19:  Hollyford-Pyke loop in three days.  27 hours of moderate effort over the three days.  Sweet trip!

***********************************************************************************

Here is my training for the first half of the year.  Note that there is a gap between where this ends and the training at the top begins.  I was still working out during this month but failed to record my workouts.  So be it.

Below I’ll provide basic details about my low volume, high intensity training.  I’ll also include brief notes about other physical activities that I don’t really consider training but that some might feel should not be left out in such a reckoning.  Dates that include ‘training’ will be in bold.  Dates where I do some other activity will not be bolded, and non-training activities will be in italics.  Time totals for each workout will be at the end of the entry, and weekly time totals will be given for every 7 days.  Here we go:

  • Jan 1–Hike out from Hope Arm Hut, with light pack.  Easy pace with boys.  approx 7K
  • Jan 2–Explored Cliffden caves, with kids.
  • Jan 3–Swim, tempo, 400 meters (lake Te Anau), then 2 x 400 meter paddle sprints in packraft, with kids for ballast.  No watch, but based on previous efforts about 6 min for swim and 3 each for paddle sprints. [12 min, approx]
  • ——————————
  • Jan 5–Monday.  1 mile (1600 M) time trial on grass track.  light wind.  400M splits were 1:23, 1:30, 1:27, 1:26.  Total time 5:46.  Burning lungs for quite a while (>20 min) afterwords.  [~6 min]
  • Jan 6–Tuesday. Strength.  9 x 10 sec chin, 9 x 10 sec parallel bar pushups. [3 min]
  • Jan 8Thurs. Mission#1!  Mistake Creek-Melita Creek-Lake Gunn.  About 11 hours to the Cascade creek campsite.  Then jogged about 5K to get car.
  • ———-[weekly totals,  9 minutes plus mission #1]
  • Jan 12–Mon. Run from Rainbow Reach to Control gates.  9.5 km.  Tempo [~43 minutes]
  • Jan 16-17: MISSION! Big Holly Day.  155+ km packraft/run/coasteer/packraft/run.  26.75 hours.
  • ———-[weekly totals, 43 minutes plus mission #2]
  • Jan 20– tues, surfed, porpoise bay
  • Jan 22–thurs, surfed, porpoise bay
  • Jan 23–fri, surfed, porpoise bay
  • ———-[weekly totals, 0 min]
  • Jan 26–Mon. 1/2 Tabata pushups. (4 rounds of 20 sec pushups, 10 sec rest.) [2 min]
  • Jan 27–Tues.  Swim to 200 m bouy, return, then 1 min break, repeat.  6:10, 6:03.  COLD!  Then run 2.66 miles home (after a bit of hanging at the beach).  Running pace about 7:02 per mile, including climb up to the house.  Legs felt flat. [total time ~30 min]
  • Jan 29–Thurs.  1/2 Tabata pulls on doorframe (4 rounds of 20 sec pullups, 10 sec rest).  Hurt hands!      [2 min]
  • Jan 30–Fri.  longer swim in lake. [25 min]
  • Jan 31–Sat. 1 easy lap of approx 5K run course (scouting for local event), then one lap at tempo.  then later an approx 750m swim in the lake at tempo. [~35 min, tempo work]
  • ———-[weekly total, 1 hr 34 min]
  • Feb 3rd–Tues, Bike, tempo, to town [5 min] Swim, 2 laps to 200 meter buoy at yacht club.  Tempo pace, no time.  [approx 12 minutes], bike home, tempo [6+ min]
  • Feb 6th–Run, 1 lap of mountain bike track.  approx 6 km.  No time, but pushed pretty hard.  Estimating [~26 min].  Mostly winding single track through the forest with many short climbs and descents.
  • Feb 7th–Sat. RACE (across the lake swim). approx 1.9-2 km.  Water temps were 15-16 C and I was without a wetsuit.  Finished in the middle of the field in 38+ min, and very very cold (body shutting down at end).  Good effort! [38+ min]
  • ———-[weekly total, 88 minutes]
  • Feb 9th–1 set of chin-ups at college (palms facing each other). 15, failed on 16.  Full form. [1 min]
  • Feb 10th–Run.  From Fiordland College to house.  Approx. 1.6 miles.  10:13 time, under 7 min/mile pace (4+ min/km).  Asphalt and loose gravel on the final hill.  Felt hard.  [10+ min]
  • Feb 11th–Pushups, 10 seconds, slow form. on parallel bars.  Completed 10, failed on 11th. [~1+ min]
  • Feb 12th–Thursday.  2 x swim interval to 200 meter buoy at yacht club.  Aimed for negative split and made it!  Each interval was around 6+ minutes.  1+ min rest between.  Very rough water–waves and whitecaps.  UM training file #1! [14 minutes]
  • Feb 13th–Friday.  Slow (10 sec) chin-ups, at park.  8 and failed on 9th. [~1+ min]
  • Feb 15th–Sunday.  3 x hill sprints, bike.  1/3 of a mile approx.  left from bottom every 4 minutes.  First hill climb 1:56, second 2:03, third 2:09.  Used old steel mountain bike and flip flops.  Worked hard though and suffered plenty.  Loose gravel surface with lots of washboard. [12 minutes]
  • ———-[weekly total, 40 minutes]
  • Feb 16th–1 set of push-ups, elevated (so my  chest can go lower than level with my feet–done on wooden parallel bars).  26, then failed on 27th.  Full form. [~1+ min]
  • Feb 17th–Paddle intervals.  3 x to 200 meter buoy (at yacht club). On 5 minutes.  Each interval took approx 4-4.5 minutes.  Strong winds–waves and whitecaps.  Into the wind to buoy, with wind on way back to beach.  [15 minutes]
  • Feb 18th–Wed. 1 set of chins, full form, no swing.  16 and then failed on 17. [~1 min]
  • Feb 19th–Run.  Hill repeats. 3 x 1/3 mile (1/2K+) with approx 30 meters elevation gained.  Approximate incline 6-7% avg. Left from bottom of hill every 5 minutes, minimal rest at top, recovery as I ran down.  First hill climb was 2:11, second and third were 2:20.  Surface was loose gravel. UM training file #2 [15 minutes]
  • Feb 21st–Swim, 3 laps to 200 meter buoy, all about 6 minutes with 1:00 or so rest [20 min]
  • ———-[weekly total, 52 minutes]
  • Feb 23rd–River swim, trial for ultra swim race.  mostly relaxed pace, about 30 min of actual swimming. Jogged back to car with packraft, about 5 km. 
  • Feb 24-27th–Walked/Guided Kepler track with Fiordland College.  Tried to get a bit of fitness in each day, running the last few km to the hut, and pushing the pace on the uphill day.  60+ km total over 4 days. Ran home with my pack on the friday (old man shuffle), about 2.5 km.
  • ———-[weekly total, no formal training, but active week]
  • Mar 2nd–Weighted Pushups.  12 with AJ on my back, then 12 without.  UM training file #3. [approx 1 min]
  • Mar 3rd–Bike. Time trial from house to school crossing (more downhill)–5:30.  Then later in the day, time trial from school crossing to house (more uphill)–7:15.  [13 min]
  • Mar 4th–Swim.  2 laps of the 200 meter buoy.  First in calm water in approx. 5:30.  2 min rest then second (wind picked up quickly–whitecaps) in just under 6 min.  [~12 min]
  • Mar 6th–Run. From Milford road/Town Center Junction, home.  Tempo, approx 1.75 miles.  12 min, 12 sec.  1 set of pullups–quick form, used momentum for first 38, then 2 full range of motion. [Run, 12 min; strength, 1 min. 13 total]
  • Mar 8th–River swim, trialing race course.  With a couple of other guys who weren’t really pushing the pace.  Took it easy. wore oversized non-swimming wetsuit, so shoulders a bit tired by end.  good exposure training, about 1+ hours in the water. 
  • ———-[weekly totals, 39 minutes]
  • Mar 9th–Mon, Pushups, quick, on parallel bars.  38, then 3 full.  [~1.5 min]
  • Mar. 10th–Run, from cottage.  Tried to find route to river and back for adventure run, ended up doing some bushwhacking and some ‘jogging’ through very rough terrain, and going over fences, so not cardio wise what I had hoped.   [20 minutes]
  • Mar. 11th–Chins.  9 x slow, full, 10 sec reps.  barely made last one.  good effort. [1.5 min]
  • Mar. 12th–Thurs.  Swim, with Tammy.  Not sure how far, out to far buoys.  I did 100 stroke intervals (each hand counts as a stroke).  First few intervals were good, then became more like ‘tempo’ intervals. Finished stronger.  About 15 intervals total. [~30 min, including rests]
  • Mar. 14th–Sat. Swim. 8 x 100 meter intervals (from pier to white rocks) along the shore.  Went hard.  Rested while tammy swam to me, then headed off again.  Good workout.  [~20 min]
  • ———-[weekly total, 73 minutes]
  • Mar. 16th–Mon. Pushups.  10 x 10 seconds.  [1.5 min]
  • Mar. 17th–Tues. Run.  From cottage to pylon and back.  all up or down.  [~11 min]
  • Mar. 18th–Wed. Bike. Return from Manapouri to cottage.  Slight tailwind.  On mountain bike (seat a bit too low, gotta fix).  [49 minutes]
  • Mar. 19th–Thurs. Tammy’s Yoga Class.
  • Mar. 20thTrack work on Pomona island, Lake Manapouri.  Refilling bait stations.  Was walking in the bush about 5-6 hours.  Some good bush-whacking.  UM Training File #4
  • Mar. 21st–Sat. Chins, in garage.  37 quick then 2 full. [~1 min]
  • Mar. 22nd–Sun. Bike Time trial up Kakapo road. [25:37].  Got beat by Gerard!  He’s fast…
  • ———-[weekly total, ~90 min]
  • Mar 23rd–Mon. Pushups.  10 x 30 sec reps.  [~1.5 min], Swim (during sailing)–a few 100 stroke intervals, and out to far buoy (no wind at all!  Glass!) [25 min]
  • Mar 24th–Run.  To pylon and back.  [11:24].  Hurt.
  • Mar 26th–Chins.  9 x 30 sec reps. [90 sec]
  • Mar. 29th–Paddle, in packraft.  Intervals–40/20, 50/25, 60/30, then repeat backwards (hard strokes/easy strokes).  Then a couple of tempo paddles to 200 meter buoy and back.  [25 min]
  • Mar. 30th–Packraft trip with boys through Eglington Gorge. 
  • ———-[weekly total 65 min]
  • Apr. 1st–Tues. Run.  To pylon and back.  [11:17].  Getting faster.  Hurt, predictably.
  • Apr. 2nd–Bike.  Same as run track, but twice (to pylon and back twice).  Didn’t push the downhill so as not to wreck on the gravel.  about 9:30 each time, though phone didn’t record second go.  [19 min]
  • Apr. 3rd–Chins.  fast.  42 (last 2 slow). [90 sec]
  • Apr. 4th–Sat. Highland Games! Rock shuttle, Sheaf Toss, Caber Toss, Farmer Carry, and Mile Run.  Won the mile but it wasn’t timed.  1:50 on the rock carry.  [~10 minutes of cardio, all high intensity!] UM training file #6.
  • ———-[weekly total, 42 minutes]
  • Apr. 6th–Pushups. First half quick, second half slow and full (elbows hurt when doing them too fast I’ve found.  51 total. [~90 sec]
  • Apr. 7th–Tues. Swim. To 200 meter buoy and back, 4 times (1600 meters total, give or take).  Did not time. Went Z2/3 pace for first three, then tried to push the last one a bit.  Water got cold by fourth one.  Good day though. [~30 minutes total, including rests between swims]
  • Apr. 9th–Thurs. Bike. Up Kakapo road from home. Longest effort in a while [~1 hr. 15 min]
  • Apr. 10th–Fri. Chins.  At school. 9 x 10 sec reps.  Hard, but made it.  [90 sec]
  • Apr. 12th–Sun. Off Trail Hill intervals behind cottage.  8 of them.  left every 90 seconds, made the top under 30 seconds.  Fun and tough.  UM training file #7! [12 min]
  • ———-[weekly total, 2 hours]
  • Apr. 13th–Pushups.  on 10 seconds, with timer.  Failed at #13, which is pretty awesome!
  • Apr. 14th–Bike.  Rode from home to Sinclair road and back, about 10K round trip.  Pushed consistently.  Decent tempo ride, though motivation could have been better. [~25 min]
  • Apr. 16-17th–Overnight hike with kids to Kiwi Burn Hut.  Easy first day, second morning tried to head up valley through snowy bog–I got a bit of ‘training’ as I mucked through the difficult terrain with AJ on my shoulders and a 10kg pack on for about 40 minutes.  Good cold weather stuff. Miserable and numb from knees down.  Hot aches eventually.  Love the hammer on toes feeling as they come back to life. 
  • Apr. 19th–Packraft trip, upper Eglington Gorge, with Gerard.  Then a 5 Km bike ride back to car with some elevation gain. Went hard because why not?  Paddling time was a couple hours, biking time about 10-15 min. 
  • ———-[weekly total, ~35 min]
  • Apr. 20th–Chins.  Full reps, good form.  Squeezed out 20. [~1 min]
  • Apr. 21st–Tues. Run, 20 minutes from house into town.  3.105 miles.  First quarter mile downhill.  Trying to build up being comfortable at under 6:30 pace.  Pace was about 6:27 per mile. [20 min]
  • April 23rd–Thurs.  Drive to Sinclair road Mt. bike park.  1 exploratory lap around (not very fast), then seat loosened.  Ran two laps with tammy, maybe 5km or so, then biked hard back home, to pylon, and to cottage.  Kind of a mishmash.  Main work was on bike back [~60 minutes total.  Hard biking ~ 15 min]
  • April 24th–Fri. Pushups.  Full form.  42. [2 min]
  • April 26th–Sunday.  Packraft Upuk river in flood–1 meter above normal. Awesome!  12+ km, about 45 minutes.  River was moving!
  • ———-[weekly total, 38 hard, but 1:17 total]
  • April 27th–Mon.  Fast and furious chins.  40 + 2 slow [~2 min]
  • April 28th–Tues.  Run to pylon and back.  PR! 11:09.  Getting Faster apparently [11+]
  • April 30thThurs. Paddle on Mararoa–high water. Scary! Class III+.  Bike to car. [4 hours or so]
  • May 2nd–MISSION! Saturday. Percy pass ride.  Big Mission. 75 Km total, massive bushwhack.  [7+ hours]
  • May 3rd–pushups.  on 10 seconds.  completed 14.  [2+ minutes]
  • ———-[weekly total, 15 min + MISSION]
  • May 4th–Run.  Recovery.  ~2.5 miles from DOC to Control Gates, then jog with school kids for 2.5 miles, then 2.5 miles back.  Easy pace.  Legs still felt a bit flat. [45 min, not including jog]
  • May 6th–Wed. Chins.  Full form. 20 + negative. [~1 min]
  • May 9th–Sat. Run, town loop.  Only took 19:50 which means I was faster!  Woo hoo! [~20 min]
  • ———-[weekly total, 1 hr 6 min]
  • May 11th–Mon.  Paddle Upuk from Sinclair road end to Bridge, Biked into town (easy) to get car, etc.  Cold and rainy (always will be–needs lots of water).  About 90 min. in the river.  Good trip! 
  • May 12th–Tues.  Chins.  10 sec. reps.  9 of them.  Still hard.  seem to be plateaued here. [~1+ min]
  • May 14th–thurs. Run, to pylon and back.  11:22.  stressful day, just needed to get it done.  Went hardish but knew I wasn’t quite up there. [~11 min]
  • May 15th–Pushups.  10 sec reps–14 failed on number 15 [2+ min]
  • May 17th–Sun. Bike from Cottage, town loop.  16:07 if I recall [~16 min]
  • ———-[weekly total,  ~30 min]
  • May 18th–Mon. Chins.  Full form, 20. Barely.  Last minute thing. [~1 min]
  • May 19-20th–Work in Clinton Valley.  10+ hour day on Tuesday, 7 hour day on Wed. (a bit easier).  Bush bashing, stream crossings, etc.  Good AR training.  Not cardio-vascularly difficult but good distance on rough track (or no track), cold and wet, with a reasonable pack. 
  • May 22nd–Pushups.  Full form.  42+ negative [~2 min]
  • May23rd–Sat. Run, with Adrian. Long lap at Ivan Wilson at moderate pace, not sure how long it took.  probably 3+ miles.  Then quicker run home from town after break. [~40 min running]
  • ———-[weekly total, 43 minutes]
  • May 27-28–Two days of work in Worsley and Castle Valleys.  Easy compared to Clinton.  Trap calibrating. 5 hours each day approx.
  • May 29th–Fri. Bike (stationary).  lvl 12 (1 min), 14, 16, 18, 20 (30 sec, failure) then rest of 7 minute on lvl 12 above 80 rpm. First workout in a while. [7 min]
  • May 31-June 1st–Climbing at castledowns with kids.
  • ———-[weekly totals, 7 min]
  • June 2nd–Tues.  Dusky track work.  Good day.  ‘ran’ the 9-10Km back from Spey hut with a pack in about 2 hours.  Yikes.  Mud pits and roots and danger oh my! Adrian has done it both ways with traps in under 3.5.  A machine!
  • June 5th–Big 4 workout, [10 min].
  • June 6th–Sat.  Elliptical workout.  intervals, lvl 20.  Made it but dropped a tiny bit below on last rest interval. [10 minutes]
  • June 7th–easy climbing day at castledowns.
  • ———-[weekly totals 20 min + dusky]
  • June 8thHang workout.  Metolius easy level.  10 min. 
  • June 9th–Row. 2000 meters for time. 7:45.  Agony. [8 min]
  • June 11th–Run on treadmill. 10 minute hill profile.  Lvl 10 (incline 1.5% to 7.8%). 14kph for intervals, then 16kph for final 2 minutes.  Hard but not super hard. [10 min]
  • June 12th–Big 4 lifting.  [~10 minutes]
  • June 14th–Hang Workout.  First two minutes on ‘medium’, then 8 minutes of easy. Metolius hang programs [10 min]
  • ———-[Weekly total, 28 min]
  • June 15th–Mon. Elliptical, interval program, level 20. Cruel and unusual.  Made it all but the RI before the last WI I let my RPM drop to under 40.  I was shattered.  It was brutal. [10 min].  Then run with tammy for about 50 min, moderate pace. [50 min]

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