TR vs the future
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5.5km run, with TR jnr on his bike...a couple of sections of steps I had to carry his bike (couple hundred metres) and on alot of the hills (probably a fraction over a km in total) push him up....34 mins, bloody hot.
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[quote name='taniwharugby' timestamp='1360647967' post='343465']<br />
signed up today to do the 11km Coastal Challenge next weekend; MIlford Beach round to Devonport, should be fun.<br />
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Aside from a solitary 12km run last year, as far as I can recall, this will be the furtherest I have ever run by some distance...at School I think our Cross Countries were about 4-5km, and I have run a few 5-7km runs last year as well.<br />
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DOing a 9km fun run 2 weeks later as well.<br />
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man this looks fantastic, good luck!<br />
[img]http://www.coastalchallenge.co.nz/images/4.jpg[/img]<br />
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I saw they have a 33km Teams Run - maybe next year you and others like Kirwan could give it a shot for thesilverfern... -
Yeah I am doing it with 3 other mates, 2 of whom have only just begun their fitness journey, they poo pood the 33km, although I had only suggested the 22km as I dont think I am ready for a 33km one yet!<br />
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But I think the 11 is enough for now, but next year.... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
11.77km run in 1:07:28 (did it in August in 1:11:23) too hot for this today though!
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Looks good, normally I'd scoff-the first 5km are downhill! But getting a comp 11km run in is always great. Hope you cruise it. Again, normally I'd go 'pffft' about the heat, since I often hike in mid Summer high humidity sun directly overhead blah blah, but being serious, hope you and others are covering up on these runs-and slapping on the sun screen. Skin cancer is a killer.<br />
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I'm also thinking of doing a hill run in March, if I can register for it. More later. -
yeah the sun here is pretty brutal, around 27deg today, yeah always slip-slop-slap...although on my track runs, it is probably >90% shaded, so rarely see the sun, but can get humid as hell in there.<br />
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I must admit I was pretty farked today though (probably in part to the food I have eaten in the past 24 hours and I hadnt had enough of water before I ran) I did walk across the road a few times...I am looking forward to next week though, although I will be keenly aware of where the drink/toilet stations are...I did ensure I 'sprinted' (aka ran a wee bit faster) for the final 300m to make sure I could, given I dont wanna lose to my mates if I can help it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
5 mins rolling the legs and lower back<br />
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120 ez bar curls<br />
100 KB swings<br />
200 hammer/tyre<br />
200 plank (hand to wall)<br />
100 mountain climbers -
warm up on the punch bag<br />
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100 push ups<br />
100 jump squats<br />
100 KB swings<br />
150 planks - hand to wall<br />
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really struggled tonight, push ups and jump squats, 2 exercises I usually 'cruise' through! -
5.5km run with TR jnr on his bike, same time as last week, which was a surprise as I thought we were bloody slow with TR Jnr in another world most of the way.<br />
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2 rest days now before my run on Saturday, really looking forward to it, in a good nervous way!<br />
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91.3kg this morning. -
Nice work bro - good idea about having a bit of rest before the run. You'll smash it yo!
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Run today, started off with a bit of cloud but after about 10 mins of running they departed and the sun shone!<br />
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Actual distance is 10.2km.<br />
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Running with my 3 friends we made the mistake of starting in the middle of the pack, meaning by the time we ran to the end of MIlford Beach at a pretty slow pace we were still with the pack and then when traversing the rocks, it got to walking pace.<br />
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At about 4km at a drink station me and one of my friends waited about 40sec for the other 2 to catch, but we got seperated on the next lot of rocks so decided it wasnt worth messing about.<br />
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The last km is flat road running, and I felt damn good as I picked up the pace to keep up with a couple of Harbour players in front of me; 1 hour 5 mins, which wasnt too bad, but I certainly think I coulda hit it in well under and hour, we are thinking of doing at least the 22km one next year.<br />
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I did pick up a massive blister on the instep of my left foot after about 5km soon after I had jumped down into knee deep water to get past a bunch of people (blister fromt he wet socks/shoes, not the jump)<br />
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I think I need to set myself a time target for my 9km run in 2 weeks...<br />
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official time had me as 1.05.17, but my watch said 1.04.40...as they started slightly late I think the official timing started a wee bit early, as I know I didnt actually stop my watch until about 15-20sec after I finished. -
[quote name='taniwharugby' timestamp='1361599034' post='346407']<br />
The last km is flat road running, and I felt damn good as I picked up the pace to keep up with a couple of Harbour players in front of me; 1 hour 5 mins, which wasnt too bad, but I certainly think I coulda hit it in well under and hour, we are thinking of doing at least the 22km one next year.<br />
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mate just sent me the data his GPS watch gave him, and our last km was over 20sec quicker than any other in the run (and I managed to finish about 40sec ahead of him and all of that was the last 2km) -
went for a 5.5km run with TR Jnr last night, on a different route (no hills) 27mins.<br />
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In better news, 90.6kg this morning!! -
[quote name='taniwharugby' timestamp='1361907010' post='347331']<br />
went for a 5.5km run with TR Jnr last night, on a different route (no hills) 27mins.<br />
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In better news, 90.6kg this morning!!<br />
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You'll have to move round in the shower just to get wet !<br />
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Well done dude. -
haha, not quite sure where that came from though, been hovering around 91.5-91.8 recently, so will see if it is one off or I am moving as it is a big drop.<br />
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As for my run this weekend, I have decided I need to finish inside 54 mins for 9kms, although I think <50mins is achievable if I get into the right rhythm and dont need a pit-stop halfway through! -
warm up on the punch bag<br />
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100 squats @70kg<br />
100 hammer/tyre each side<br />
85 45 deg pull ups (weak arse forearms)<br />
20 plank (arm/body rotated and stretched to vertical, probably has a name) 20 plank hand to wall = 3 sets -
[quote name='taniwharugby' timestamp='1361918634' post='347405']<br />
As for my run this weekend, I have decided I need to finish inside 54 mins for 9kms, although I think <50mins is achievable if I get into the right rhythm and dont need a pit-stop halfway through!<br />
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Had my 9km run this morning (actually 9.05km) and pretty stoked to have done it in 45.19 (bloody Far North Hayden finished about a minute ahead of me) although the 3 to go and 2 to go run markers seemed so far apart, as I was at 6km I was 30.30 and then hit the 7 km at 37mins I couldnt believe it took me that long when I was running the same pace (or so I thought)<br />
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Certainly tougher than last weeks longer run where you are forced to walk in parts giving you plenty of recovery time.<br />
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So I did about 5.02 +/- per km, so very happy about that, as this was my pace pretty much each of the 9km, as we did the first 4 at that pace as my mate commented it was a bit quicker than he usually did. Each km will have been at least 20sec quicker than my best one last week -
Well done! That's a good result. Sounds like they cocked up the markers at the wrong end of the race-when people are getting tired.<br />
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I hope to see some more of your hill runs while the weather is still perfect. Ha, since you're in Northland, the weather is probably perfect all year!
