Training Archive: BazorakcommaJIn the 31 days ending 2006-07-31:
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| 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 | S | S | M | ||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Cycling (Wind training) 35:00 [3]26 km (1:21 / km) +0m 1:21 / km | |
| Gear 48/13 Included a 4k effort at 53kph | ||
| Ronning (Cook Blob run) 45:00 [3]8 km (5:38 / km) +150m 5:09 / km | |
| Biggest field of the year and outnumbered by girls for the first time. Em, Nat, Stace and Pippa vs Jase, Andy, Bruce and Dave who turned up with 60 seconds left to run (cunning ploy). Funny that despite attire sledge, Dave and I still managed to turn up in similarly clad retro 80's gear. Jase (Becks) only boy with any style of panache. Mind you those holey Aries black tights come straight from the 1990's. Think I bought an identical blue pair from the same shop. | ||
| C • Jukola 96 2 | ||
Sunday Jul 30 | ||
| Cycling 2:16:00 [3]52 km (2:37 / km) +100m 2:35 / km | |
| Lap of the lake, coffee, lake and back. Very pleasant ride. | ||
Saturday Jul 29 | ||
| Cycling race 2:00:00 [5]60 km (2:00 / km) +200m 1:58 / km | |
| Broke away at 14km, TT to 47km, joined by Mark for final 8km, chats, sprint finish, 2nd. | ||
Friday Jul 28 | ||
| Cycling (Wind training) 50:00 [3]36.8 km (1:22 / km) +0m 1:22 / km | |
| 48/13 gear Average 45kph | ||
| C • disappointed 3 | ||
Thursday Jul 27 | ||
| Cycling tempo 30:00 [4]17.5 km (1:43 / km) +50m 1:41 / km | |
| 10km TT Kingston Crit course 37.2kph ave 16.08
Had to check most corners for buses/cars, so a bit cautious. | ||
| Cycling (Wind training) 40:00 [3]22.5 km (1:47 / km) +0m 1:47 / km | |
| 48/13 gear 45kph ave incl 3km 55.5kph ave | ||
Wednesday Jul 26 | ||
| Cycling hills (Black Mountain) 20:00 [5]10 km (2:00 / km) +200m 1:49 / km | |
| 9.36 PB Gears 39/21 53/21,19,17 | ||
| C • PB 2 | ||
| Swimming 30:00 [3]1.5 km (20:00 / km) +0m 20:00 / km | |
| Almost up to HALF iron man distance. Still need to focuss on coming from behind or as Thorpie would put it a negative split. | ||
| C • Ironman 2 | ||
| Walk to shops warm up/down 10:00 [1]1 km (10:00 / km) +10m 9:31 / km | |
| No shops possums, but a nice walk anyway. | ||
| Cycling (Wind training) 40:00 [4]30 km (1:20 / km) +0m 1:20 / km | |
| Wind training 45kph ave with 2km effort at 58.5kph | ||
Tuesday Jul 25 | ||
| Cycling (Wind training) 53:00 [3]40 km (1:20 / km) +0m 1:20 / km | |
| Wind training including 2km effort at 57kph
Average speed 46.5kph Gear 48/13 | ||
Monday Jul 24 | ||
| Cycling (Wind training) 40:00 [3]30 km (1:20 / km) +0m 1:20 / km | |
| Legs hollow, tired, lethargic, lifeless. | ||
| C • soft 6 | ||
Sunday Jul 23 | ||
| Cycling 4:00:00 [3]93 km (2:35 / km) +100m 2:34 / km | |
| Mac attack ride | ||
Saturday Jul 22 | ||
| Cycling race 1:35:00 [5]46 km (2:04 / km) +300m 2:00 / km | |
| Secret handicap. Broke away early on the hills, away for 20km before a bunch of 10-15 chased me down. Attacked again, 5 away, then 4, bunch sprint 3rd. | ||
Friday Jul 21 | ||
| Cycling 1:20:00 [3]40 km (2:00 / km) +0m 2:00 / km | |
| Dairy Flat including 2* 1KM TEMPO at 45kph | ||
| Swimming 20:00 [3]1 km (20:00 / km) +0m 20:00 / km | |
| Swimming then coffee | ||
Thursday Jul 20 | ||
| Cycling tempo (Wind training) 48:00 [4]40 km (1:12 / km) +0m 1:12 / km | |
| Wind training 48/13 gear ave speed 51.7kph | ||
Tuesday Jul 18 | ||
| Cycling 30:00 [3]20 km (1:30 / km) +0m 1:30 / km | |
Monday Jul 17 | ||
| Cycling (Wind training) 30:00 [3]23 km (1:18 / km) | |
Sunday Jul 16 | ||
| Ronning (Aranda) 45:00 [3]8 km (5:38 / km) +100m 5:18 / km | |
| Wanted to turn around. Just kept going. | ||
| Cycling 40:00 [3]27 km (1:29 / km) +50m 1:28 / km | |
| Lap of the lake | ||
Thursday Jul 13 | ||
| Swimming 10:00 [3]0.5 km (20:00 / km) +0m 20:00 / km | |
| Think I swallowed a mermaid | ||
| Cycling (Wind training) 35:00 [3]25 km (1:24 / km) +0m 1:24 / km | |
| Completely drained | ||
| C • Drained 1 | ||
Wednesday Jul 12 | ||
| Cycling tempo (Wind training) 50:00 [4]40 km (1:15 / km) +0m 1:15 / km | |
| Wind training. 47.6k ave 48/13 gear. Not so sweaty. | ||
Tuesday Jul 11 | ||
| Cycling tempo (Wind training) 48:00 [4]40 km (1:12 / km) +0m 1:12 / km | |
| Average speed 49.9kph in 48/13. Very sweaty | ||
Monday Jul 10 | ||
| Cycling (Wind training) 35:00 [4]26 km (1:21 / km) +0m 1:21 / km | |
| Wind training in front of the soccer. Track bike 48/13 gear. | ||
| Cycling 1:00:00 [3]27 km (2:13 / km) +50m 2:12 / km | |
| Cruise out to Dairy Flat and back. | ||
| Ronning (World Cup Final Replay Ru) 45:00 [2]9 km (5:00 / km) +50m 4:52 / km | |
| Game is only 2 minutes old when Pippa Zidane, the only player for the French (all the rest red carded in previous matches) head butts referee Thirsty Merc (Andy) in the back of the calf. Red card for Pippa, so Italians (Nat, dddddddddd, Jase aka bend it, baz) run around the park with gay abandon, scoring goals at will.
Pippa Zidane gains revenge on the killer hill, drags ddddddd up hill in a penalty shoutout against Baz dragging Bend it up hill. Finally score in normal time Italians 103-NIL, but in some strange cruel twist of fate (referee has Zidane on a leash, gimp???), French win penalty shoutout. Pippa Zidane named player of the tournament. | ||
Sunday Jul 9 | ||
| Note | |
| (rest day) | ||
| Rest day. | ||
Saturday Jul 8 | ||
| Cycling (Cruise then bakery) 50:00 [2]20 km (2:30 / km) +50m 2:28 / km | |
| Cruise from Phillip Ave out along the Federal and back. Met most of the SG Graphics crit team for this summer.
Met for coffee after in Civic. Geez those guys can put down toast and jam. | ||
| Cycling race (Bungendore) 2:00:00 [5]62 km (1:56 / km) +200m 1:54 / km | |
| Swore I wouldn't do this race. Had planned a time trial in it's place.
Got my time trial practice in the race itself. I have to laugh now, but almost looked like a total fool. Did the first 5km on the front at 42kph. Think Steve did 2 short turns. Then some gasbagging in the bunch about how boring it was riding at 28kph. I attacked and was countered immediately. Attacked again on the first climb. Bunch down to four. Second climb attacked from the bottom, turned off the gass just before the top. Two rolled over me, saw a gap open up between Sluggo and Mark/Steve. Let it fester for 15 seconds, forcing Sluggo to close it. He didn't. I tried to jump across solo. The two up front were working well together maybe 100m in front. Closed it to withing 30 metres and turned off the gas again when I saw Sluggo on my wheel. 'Don't play games', he said. He managed to jump me for the last 30 metres. I was in difficulty. That was only 10km into the race. I tt'd for the next 32km solo, while the other three worked together. They were always looking back and whenever I managed to get within 30 metres they shut me out. Finally about 3km from the finish they started looking at each other. I shut my eyes and bled up a false flat in a huge gear. Finally made their wheels on the run in. I sat at the back and waited. Legs recovered just in time for the bunch sprint. Ended up 3rd or 4th, too close to call. So I got in 37km of tt practice in a 44km race. Almost looked like a fool, but worth it in the end. | ||
Friday Jul 7 | ||
| Cycling (Wind training) 1:30:00 [3]40 km (2:15 / km) +0m 2:15 / km | |
| Wind training
Better sleep last night. Managed to watch the whole tour without falling asleep. Missed the Lance thing on SBS though with a pre-tour sleep. Damn it!! How does it end? Does he really win 7 tours? | ||
Thursday Jul 6 | ||
| Cycling (Wind training) 1:00:00 [3]40 km (1:30 / km) +0m 1:30 / km | |
| Just wind training. Go Robbie. | ||
| C • Groin 11 | ||
Wednesday Jul 5 | ||
| Cycling tempo (10km time trial) 1:30:00 [5]30 km (3:00 / km) +0m 3:00 / km | |
| 10km tt Dairy Flat at lunch 16:10 [37.0ave]
Body clock has gone haywire. Stayed up all night to watch the tour, head slipping in and out of slumber. Saw most of the action, just about everything except the finish...nodded off. Damn it!! Have to wait until 6 for the highlights.Then woke to watch the soccer, saw first half. Showered at half time, pea souper this morning (no ride), left for work, no sun, hour early, damn it!!. | ||
| C • ?? 3 | ||
| Note | |
| Ten weeks until I head over to Adelaide for the AVCC races. Time to focus on training, goals.
Big agenda: Fri: Track 750m tt ; 3000m pursuit Sat: TT 25km Sun: RR 105km Mon: Crit 45min +2laps Need a disc wheel by then. Need to do a few very long rides. Need to focus on tt more. Will keep the same basic structure as now. Remember to stay positive in races, solo attacks to build up speed endurance. Goals: 1. Be competitive (medal chance) in tt. To be competitive in tt/pursuit need a disc wheel. Will never know how good I am until then. That gives me 3 chances for the weekend. 2. Race to a plan in the crit and rr. Plan will be not to leave it to the sprint and attack when others are vulnerable. Create my own chances. Unlikely to win this way, but better chance of a place. Playing to my strengths. | ||
| Note | |
| From Ric Stern on the Tour:
What's a good training session for breakaways? Apart from the MAP type intervals mentioned in the prologue stage, I like to simulate breakaways in training by attacking hard (but not all out, around zone 6 7) for 30-seconds, then ~5-minutes at TT effort, ride easy for a minute and rinse and repeat several times. Of course, there are other sessions that will help you (and maybe increase your fitness more), but this one sure is fun. I practice this, starting the 30-sec effort coming out of a corner or over the top of a climb, as this is where you may attack in a race. Now, go attack! | ||
| Cycling (Wind training) 20:00 [1]10 km (2:00 / km) +0m 2:00 / km | |
| Wind training | ||
| Ronning (Jogging) 25:00 [3]5 km (5:00 / km) +50m 4:46 / km | |
| Jogged up to Hawker hungry and sober. Jogged back down fat and tipsy. How many stars were out there last night? Needed every one to guide me home to bed. | ||
| C • big day 2 | ||
Tuesday Jul 4 | ||
| Cycling hills (Black Mountain) 40:00 [5]15 km (2:40 / km) +200m 2:30 / km | |
| Black Mtn 39/21,19,17 10:02 Came out of the blocks too hot, built up too much lactate over threshhold, paid for it at the top leaking time badly. Legs felt strong. Tempted to ride up again at lunch. | ||
| C • Think I remember something abo... 4 | ||
| C • knee 1 | ||
| Cycling hills (Black Mtn) 30:00 [5]12 km (2:30 / km) +200m 2:18 / km | |
| Black Mtn 2nd attempt for the day. Almost the perfect ride. Perfect conditions, perfect focus, improved pedalling technique, effort, effort, effort.
Gears: 39/21,19,17 9:38 PB by 5 seconds, inching closer to a sub-9 24 seconds faster than this morning. Might try again after work...just kidding | ||
| C • Beautiful session 4 | ||
| Cycling (Wind training) 25:00 [2]13 km (1:55 / km) +0m 1:55 / km | |
| Started watching 'Being John Malkovich' for the second time. Classic. | ||
Monday Jul 3 | ||
| Cycling (Wind training) 40:00 [3]20 km (2:00 / km) +0m 2:00 / km | |
| Wind training, watching the tour with Ray. Who'd have thought a big green hand could cause such a gash to a viking man?! Half a session due to knee pain. | ||
Sunday Jul 2 | ||
| Cycling race (Airport Runway TT) 45:00 [5]15 km (3:00 / km) +0m 3:00 / km | |
| "I heard the screaming jets". Who sang that? 4:06, 3 seconds off a podium. Happy with that. Had good speed on the straights but washed away a fair amount of speed on the slippery corners. Didn't win an airfare with Virgin Blue. Sad:-(
Pl No Last Name First Name Gender D.O.B Estimated Time Actual Time Time Difference (secs) Rank Based on Guess 1 61 Gough Lewis M 16/11/1988 0:03:58 0:03:53 5 5 2 67 Hodge Stephen M 18/07/1961 0:03:40 0:04:01 21 29 3 70 Moran Sean M 27/07/1974 0:03:36 0:04:03 27 38 4 74 Stewart Kial M 26/07/1983 0:03:49 0:04:04 15 19 5 91 Eustace Victoria F 2/01/1977 0:04:26 0:04:05 21 29 6 56 Graham Bruce M 27/01/1962 0:04:01 0:04:06 5 5 7 94 Gaudry Tony M 17/06/1970 0:03:40 0:04:06 26 37 8 1 Sullivan Mark M 0:04:15 0:04:07 8 9 9 62 Walter Tom M 27/10/1977 0:03:50 0:04:10 20 28 10 58 Tooley Simon M 22/06/1976 0:04:00 0:04:11 11 11 11 48 Wilkins Daniel M 3/11/1978 0:04:30 0:04:13 17 25 12 53 Vagg Chris M 19/08/1985 0:04:15 0:04:14 1 1 13 60 Garrett Wes M 2/12/1972 0:03:59 0:04:14 15 19 14 38 Magnusson James M 28/08/1984 0:04:40 0:04:16 24 35 15 57 Rickerby Nathan M 10/11/1980 0:04:00 0:04:16 16 21 16 33 Whitelaw David M 22/02/1977 0:04:56 0:04:17 39 45 17 43 Gillett Mark M 30/05/1958 0:04:35 0:04:17 18 27 18 64 McGuinness David M 22/01/1970 0:03:45 0:04:17 32 42 19 45 Cowie Andrew M 31/03/1977 0:04:32 0:04:18 14 18 20 55 Sparkman Scott M 4/08/1988 0:04:09 0:04:19 10 10 | ||
| C • pipped 2 | ||
| Cycling (Track Qbn) 45:00 [3]15 km (3:00 / km) +0m 3:00 / km | |
| Track training at Queanbeyan with Ray. A few hot laps, but really a dud session. Kids, footies, bikes, mossy slime don't mix that well. Followed the session up with Kingston cafe food. | ||
| Nothing (Bulldogs) 1 [1] | |
| Did I say how good the dogs were in Subiaco? Magnificent. The new Maurice couch position is working a treat even if he does bark up furball bile into the gas heating ducts.
BA provided sumptuous vege pizza for post race/tdf snacks. | ||
Saturday Jul 1 | ||
| Cycling race (Gundaroo Secret Handicap) 2:00:00 [5]50 km (2:24 / km) +0m 2:24 / km | |
| Secret handicap means start fast, attack all the hills, drop the following bunches as quickly as possible. I was the main aggressor, managed to get the bunch down to seven on the first climb, five by the second. Exposed myself a bit too much on the third. Dropped David and Bruce Cameron, but also dropped myself. Steve and Mark worked well together doing short turns. David started helping me get back there, but faded. I did a massive 5km tt pull to latch back on, but dragged the other two sitters with me. Attacked the next hill again, dropped David left 4. Bruce Cameron still doing nothing. At the turn, not feeling that good. Not much carbo left. Screaming home at 50kph in places with a tail/cross wind. Mark could sense I was struggling, put in a huge power burst on a rise. I lost 15metres, but Bruce Cameron dropped off completely. I latched back on. Played cat and mouse to the line. Bunch sprint, didn't get out of the saddle. Third over the line, 9th on handicap.
Knee was sore for last 10km (reason for not getting out of saddle). Place Grade LastName FirstName Actual Time OverTheLine Handicap Adjusted Time Comments Points 1 E2 Stevenson Carol 01:20:52 38 0:09:30 1:11:22 10 2 D1 Widdup Douglas 01:16:58 15 0:05:30 1:11:28 9 3 D2 Chilver Alwyn 01:18:01 21 0:06:30 1:11:31 8 4 D2 Roche Ally 01:18:08 23 0:06:30 1:11:38 7 5 B2 Cameron Bruce 01:13:12 4 0:01:30 1:11:42 6 6 Blk Jones Steve 01:12:18 2 0:00:30 1:11:48 5 7 C1 Buchanan Guy 01:15:47 6 0:03:30 1:12:17 4 8 Scr Harris Mark 01:12:18 1 0:00:00 1:12:18 Fastest time 5 9 Scr Graham Bruce 01:12:18 3 0:00:00 1:12:18 2 | ||
| C • Beautiful 5 | ||