Training Archive: BazorakcommaJIn the 30 days ending 2006-06-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||
Friday Jun 30 | ||
| Note | |
| (injured) | ||
| Bit at the crossroads today. Taking steps backwards isn't easy, but I know it's all for the best. Booked myself some airfares to cure the blues. Adelaide twice: in October for the AVCC nationals and January for the Tour Down Under. Retail therapy.
Having a day off today due to some patella tendonitis. Will play it safe and possibly not race tomorrow, but will definitely have a crack at the airport time trial on Sunday. Next Saturday's race is at Bungendore and far too dangerous due to traffic, so I will end up with two weeks no racing, making a come back at the next crit due for Dairy Road but may even be at Stromlo if the surface gets laid in time. I have 11 days no work from July 13, so lots of tour watching and a chance to re-align my goals for the winter, put in some big weeks. | ||
| C • Adelaide 2 | ||
| Cycling (Wind training) 20:00 [1]10 km (2:00 / km) +0m 2:00 / km | |
| Gave the knee a test with some tape and revert to old seat position. No pain. Will race at Gundaroo. | ||
Thursday Jun 29 | ||
| Cycling (Warm up) 15:00 [1]6 km (2:30 / km) +0m 2:30 / km | |
| Blissful cruise at Dairy Flat. Knee sore. | ||
| C • Rest 3 | ||
Wednesday Jun 28 | ||
| Cycling intervals (Power sprints) 1:20:00 [5]35 km (2:17 / km) +0m 2:17 / km | |
| Power sprints at Dairy Flat under the sun at lunch.
4x200m with self 2km lead out at 41kph, 45kph max Gears: 53/17,15,14 2k: 255,254,257,254 | ||
| Cycling (Wind training) 20:00 [1]10 km (2:00 / km) +0m 2:00 / km | |
| Wind training with Ray
Menu: 2 tuna rissoles, 1 vege frittata, chippies, fruit crepe with chocolate ice cream, chocolates. | ||
Tuesday Jun 27 | ||
| Cycling (Warm up) 15:00 [1]5 km (3:00 / km) +0m 3:00 / km | |
| Extra 5 km to make up for last night not 40km | ||
| Cycling hills (Black Mtn) 30:00 [5]10 km (3:00 / km) +200m 2:44 / km | |
| Black Mtn 9:52 39/21,19,17 Breezy head wind most of the journey, especially on top. Pretty happy with that one. Nailed another sub-10. Had plenty of zip and good pedalling technique. | ||
| Cycling (Wind training) 45:00 [2]26 km (1:44 / km) +0m 1:44 / km | |
| OCR in the bedroom again. Harder to keep the cadence above 110rpm on the OCR. The girls seat bounces a bit. 42km ave 52/15 | ||
Monday Jun 26 | ||
| Ronning (Pippa) 40:00 [2]9 km (4:27 / km) +50m 4:19 / km | |
| Red card Pippa. Kalac comes out from his goal square Andy, Nat, Jase, Bazorak streaming forward, looking for the ball in the dark, Pippa tackles Andy from behind, licking the bitumen, pain, suffering. Red card Pippa. Red card. Illegal for border collie to play soccer, 4 feet, double chance to trip. Bad dog. | ||
| C • red card Pippa 2 | ||
| Cycling (Wind training) 50:00 [2]35 km (1:26 / km) +0m 1:26 / km | |
| Wind training with Ray. Play list: Elvis Costello | ||
Sunday Jun 25 | ||
| Cycling intervals (Power sprints) 1:30:00 [5]40 km (2:15 / km) +0m 2:15 / km | |
| 15 x power sprints (200m) at Dairy Flat leading myself out for 1km at 35kph (into breeze). 53/17,15,14 | ||
Saturday Jun 24 | ||
| Cycling race (Race) 2:00:01 [5] | |
| OK this weeks race at Old Federal Highway. Bit of a morph between the time trial course out to Lake George and 18k return heading to the west. Not going to the tulip farm. Think we are doing the Lake George bit twice. There is a decent sized hill in that with bends to hide out of sight if a break is made. Last few km's will be technical downhill then a drag to the line.
Plan is do nothing for 9km. Soften them up next 9km. Attack big time on the climbs. Break away solo. With 10km to go. TT home. Not leaving it to a sprint this time. Race: Graeme rode to Goulburn and back am, Mark rode to event, Neil first week back on bike, Sluggo recover from flu, Bruce pain behind knee no creatine in muscles big training week. Boring race almost no attacks. Just watching each other. Caught by B graders. Bunch sprint, no contest due to knee. Bad race. | ||
| C • Plan doesn't always come toget... 1 | ||
Friday Jun 23 | ||
| Cycling (Wind training) 1:00:00 [3]40 km (1:30 / km) +0m 1:30 / km | |
| If I had a dog I would name it Kalac.
Beautiful morning. | ||
| C • Kalac 4 | ||
Thursday Jun 22 | ||
| Cycling (Wind training) 1:00:00 [3]40 km (1:30 / km) | |
| Weather dodgy so on the wind trainer.
Beautiful day for watching a DVD. MAYBE the weather will be fine one day soon. | ||
Wednesday Jun 21 | ||
| Cycling intervals (Crit NMA) 20:00 [5]10 km (2:00 / km) +0m 2:00 / km | |
| 4km of power sprints (250m) with short recovery (10 seconds) 53/17,15
4 x 50m 39/15 standing start 40km max 1 minute recovery Happy that the temp was a balmy +2 degrees. Hands able to shift gears. Eerie under the carpark lights, watching the sun rise over Parliament House. A joy to be in the capital. | ||
| Walk to shops (Sushi, Newsagent) 30:00 [1]2 km (15:00 / km) +0m 15:00 / km | |
| Walked down town to get some nori rolls and Le Tour Official Guide.
Some strange goings on. First corner met Geoff Ogilvy hitting golf balls into Westpac. Seems to have picked up some yankee drawl. Said he was looking for a 'baanker'. Second corner Ivan Milat is rummaging through a book store. Out on day release. Third corner Harry Kewell yelling, pointing at a kid in a black shirt holding a whistle. Kid said he was just the paper boy. | ||
| Cycling warm up/down (Wind training) 50:00 [3]30 km (1:40 / km) +0m 1:40 / km | |
| Wind training with Ray in the garage.
Lost 2kg in sweat on the wind trainer. Put it all back on with some Helen made salmon rissoles, chippies and waffles with ice cream. | ||
Tuesday Jun 20 | ||
| Cycling (Warm up) 20 [3]8 km (2 / km) +0m 2 / km | |
| Warm up. | ||
| Cycling hills (Black Mountain) 20:00 [5]8 km (2:30 / km) +200m 2:13 / km | |
| Black Mountain 9:43 39/21,19,17,15
Obliterated old PB. The hill was shrouded in fog this morning so bailed until lunch. After last weeks complete out of saddle effort, just stayed out on the steeper sections, powered in the saddle on the flatter sections. Lung buster. Sub-9 is a long way off, but that's where I'm going. | ||
| C • Awesome 1 | ||
| Cycling (Wind training) 44:00 [3]24 km (1:50 / km) +0m 1:50 / km | |
| Fixed some tri bars to the wind trainer. Now practicing riding at 40kph while fast asleep. Can't hear the snoring for the wheels on rollers. Will have to get ear plugs and a Qantas eye mask. | ||
Monday Jun 19 | ||
| Cycling (Wind Training) 1:00:00 [3]40 km (1:30 / km) +0m 1:30 / km | |
| Wind training without Ray on the rollers 48/16 40kph ave
Legs a bit lethargic | ||
Sunday Jun 18 | ||
| Cycling hills 3:40:00 [4]82 km (2:41 / km) +200m 2:39 / km | |
| One hill of Stromlo 30seconds on 30 seconds off power sprints in the big ring.
Beautiful out there. Sorry I didn't do a second effort. Would have been a great day to sit on a rock. Second ride out to Narrabundah with Ray followed by coffee at Kingston | ||
Saturday Jun 17 | ||
| Race race (Vets Race) 2:00:00 [5]62 km (1:56 / km) +200m 1:54 / km | |
| OK this is the plan. Starts at Uriarra heads straight out to the end of the bitumen, top of the crossing, short turn, top of the crossing, finish at the homestead.
Need to keep 1-2 riders for the last 20km, so drop the rest on the early climbs. Depending who I'm left with (sprinter or not?) either work them over, drop them on the final rise 2km from the end or take last wheel and go at 300m A GRADE 1 HARRIS Mark 1.20.57 5 2 ALLBON Graeme 1.20.57 4 3 GRAHAM Bruce 1.20.57 3 4 BOYLAN Nick 1.21.29 2 5 DICKSON David 1.23.46 2 JONES Steve DNF 1 SCHELD Gary DNF 1 | ||
| C • well? 7 | ||
Friday Jun 16 | ||
| Cycling (Power sprints) 1:30:00 [5]40 km (2:15 / km) +0m 2:15 / km | |
| I know I shouldn't do this session the day before a race, but I hate missing this one.
4 x 200m sprints 53/15,14,13 50.5kph max 4 x 50m sprints 39/15 40.5kph max Also took some snaps of bird boxes. | ||
| C • bb 3 | ||
Thursday Jun 15 | ||
| Nothing (Absolutely Nothing) 1 [3]0 km ( / km) +0m / km | |
| OK so it's still below zero at noon. I'm not doing 15 x 200m at Dairy Flat.
Going home to the wind trainer and watching joga bonito ads. | ||
| Cycling (Wind sicling) 50:00 [3]31 km (1:37 / km) +0m 1:37 / km | |
| Watched the 10 news. Nothing to report. 37km ave | ||
Wednesday Jun 14 | ||
| Cycling hills (Black Mountain) 10:40 [5]2.5 km (4:16 / km) +200m 3:03 / km | |
| Black Montain10.40 39/21,19,18,17 Out saddle complete. No zip | ||
Tuesday Jun 13 | ||
| Cycling (Wind training) 30:00 [2]10 km (3:00 / km) +0m 3:00 / km | |
| Soccerwho? | ||
Monday Jun 12 | ||
| Cycling race (Sicling race) 2:00:00 [5]52 km (2:18 / km) +100m 2:17 / km | |
| Benalla. Attack forst km, prime no marshall no bonus, continuoso attack, bunk come 30 second sit up, attack, attack, attack. Bunk sprince 6th | ||
Sunday Jun 11 | ||
| Cycling race (Sicling Race) 26:03 [5]16.6 km (1:34 / km) +0m 1:34 / km | |
| TT 2nd 38.2km ave Almost bit arse, suck wind speed. | ||
| Cycling race (Sicling Race) 2:00:00 [5]44 km (2:44 / km) | |
| Bunce sprtince. 4th again. 37km ave | ||
Saturday Jun 10 | ||
| Cycling race (Sicling Race) 2:00:00 [5]57 km (2:06 / km) +0m 2:06 / km | |
| Benalla bunk sprince 4th 38.1km ave | ||
Friday Jun 9 | ||
| Ronning (Wind sicling) 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
| Stoped. Fiarstst stoped yet. Funtacstic | ||
Thursday Jun 8 | ||
| Ronning (Sicling) 30:00 [5]0.8 km (37:30 / km) +0m 37:30 / km | |
| Four times 200m rabbit or lapin no headlice max effort 46.5 mimima effort zero | ||
| C • Those headlice can be a bastar... 1 | ||
| Ronning (wind sicling) 15 [3]6 km (2 / km) +0m 2 / km | |
| SBS | ||
Wednesday Jun 7 | ||
| Ronning (Wind Sicling) 15 [3]16 km (1 / km) | |
| Felst lisk heading south, bust goings nowheere. | ||
| Ronning (Sicling) 1:05:00 [5]33 km (1:58 / km) | |
| 4 x 2km 53/17,15 2km recovers 256,254,251,253
Mest a man mountains bike pasrts hitories sprints. Aslo fond of a drink bottle for 2 days. | ||
Tuesday Jun 6 | ||
| Ronning (Sicling) 30:00 [5]5 km (6:00 / km) +0m 6:00 / km | |
| Fresia balsof. So fast was pasting wind. | ||
| C • Fresia Balsof 2 | ||
Monday Jun 5 | ||
| Ronning (Sicle) 30:00 [3]20 km (1:30 / km) | |
| Wind sicle | ||
| Ronning (Sicling) 15 [3]8 km (2 / km) +50m 2 / km | |
| Pippa, Andy, Nat, Jase shorcust circus. A very slow circus. | ||
Sunday Jun 4 | ||
| Ronning (Sicle) 4:20:00 [3]90 km (2:53 / km) +120m 2:52 / km | |
| Ronning on a sicle. McDonalds, Tuggers, Cooking. Loose key $120 30 minutes free coke. | ||
| C • massive 2 | ||
Saturday Jun 3 | ||
| Ronning race (Sicle) 1:15:00 [5]48 km (1:34 / km) +200m 1:32 / km | |
| Ronning on a sicle. Uriarra Homing Stead. A grade handicasp. 38kmh ave. 77kph max Tvo placings. | ||
| C • The bike 2 | ||
Friday Jun 2 | ||
| Ronning (Sicle) 1:00:00 [3]40 km (1:30 / km) | |
| Wind sicle. | ||
Thursday Jun 1 | ||
| Ronning (Panting) 1 [3]0 km ( / km) | |
| Panting | ||