Training Archive: BazorakcommaJIn the 31 days ending 2006-08-31:
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| 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 | T | W | H | ||||||||||||||||||||||||||||||||||||||||
Thursday Aug 31 | ||
| Cycling 20:00 [3]9 km (2:13 / km) +20m 2:12 / km | |
| Ride to work | ||
| Car battery 20:00 [2]6 km (3:20 / km) +20m 3:17 / km | |
| Car battery | ||
| Cycling intervals 1:25:00 [5]31 km (2:45 / km) +0m 2:45 / km | |
| 2km intervals at Dairy Flat. Gears 53/19,17,16 Beautiful times 305,303,257. My equivalent 301,259,253. | ||
Wednesday Aug 30 | ||
| Disaster 35:00 [1]13 km (2:42 / km) +50m 2:38 / km | |
| No energy for riding, left car lights on flat battery, lift home, left bags in back of car, return to car, petrol everywhere at service station, smell like BP, return home, no time, punish myself no dinner confined to room, wake up, hot water service broken, no hot shower, ride work, battery dead. Start again with a smile, hope things can only get better. | ||
| C • One Day 2 | ||
Tuesday Aug 29 | ||
| Cycling intervals 1:37:00 [5]40.3 km (2:24 / km) +0m 2:24 / km | |
| Dairy Flat incl 4*2km 40-43kph,1km 40kph
Beautiful sunset warm down to Carillion and return. | ||
Monday Aug 28 | ||
| Cycling (Wind training) 37:00 [3]26 km (1:25 / km) +0m 1:25 / km | |
| Included 5km @ 53kph | ||
Sunday Aug 27 | ||
| Cycling 3:10:00 [3]74 km (2:34 / km) +0m 2:34 / km | |
| Cook/Weston Ck/Stromlo/Coppins/Mawson/Cook...sausages...babbling | ||
Saturday Aug 26 | ||
| Note | |
| (rest day) | ||
| Melbourne for coffee, shopping, babbling:-) | ||
| C • melbourne 2 | ||
Friday Aug 25 | ||
| Cycling tempo (Wind training) 13:00 [5]12 km (1:05 / km) +0m 1:05 / km | |
| 2km warm up 10km @ 53-60kph | ||
Thursday Aug 24 | ||
| Cycling (Wind training) 53:00 [3]31 km (1:43 / km) +0m 1:43 / km | |
| C • thats a long session 2 | ||
Wednesday Aug 23 | ||
| Cycling hills (Black Mountain) 1:15:00 [3]32 km (2:21 / km) +200m 2:16 / km | |
| 20km warm up Black Mtn 14:12 back down in the dark, long hot shower to warm up in the warm down. | ||
Tuesday Aug 22 | ||
| Cycling intervals 50:00 [3]20 km (2:30 / km) +0m 2:30 / km | |
| 5 * 1km 37-43kph, 1km recovery | ||
| Ronning intervals (Recovery intervals) 15:00 [1]3 km (5:00 / km) +20m 4:50 / km | |
| Recovery intervals specifically designed where the average heart rate for the recovery is greater than the interval itself. 5 X 500m intervals with 3-10 minutes recovery. Heart rate during interval 90bpm. Heart rate during recovery 165bpm. | ||
| C • New Training 2 | ||
Monday Aug 21 | ||
| Cycling (Wind training) 20:00 [3]10 km (2:00 / km) +0m 2:00 / km | |
| Recovery from a big, happy weekend. Back to normal training tomorrow. | ||
Sunday Aug 20 | ||
| Cycling 2:40:00 [3]58 km (2:46 / km) +150m 2:43 / km | |
| Cook/Yarralumla/Chairsnotable/Chisholm/Seatbylake/Cook | ||
Saturday Aug 19 | ||
| Cycling (Wind training) 15:00 [3]11 km (1:22 / km) +0m 1:22 / km | |
| Included 30 seconds@60kph | ||
Friday Aug 18 | ||
| Note | |
| (rest day) | ||
| Cold | ||
Thursday Aug 17 | ||
| Note | |
| (rest day) | ||
| Cold | ||
Wednesday Aug 16 | ||
| Cycling (Cruise) 30:00 [2]11 km (2:44 / km) +0m 2:44 / km | |
| 11km at Dairy Flat | ||
Tuesday Aug 15 | ||
| Cycling hills (Black Mountain) 43:00 [3]13 km (3:18 / km) +200m 3:04 / km | |
| Beautiful to get out there in the cold, wake up the body. Happy and alive.
Black Mountain 13.53 | ||
| Swimming 19:00 [3]1 km (19:00 / km) +0m 19:00 / km | |
| 1km 19minutes. Tried a lap of backstroke but couldn't make it off the wall. Feet stuck. | ||
| Cycling tempo (Wind training) 35:00 [4]27 km (1:18 / km) +0m 1:18 / km | |
| Included 10km @ 54kph average speed
Total session average 48kph | ||
| Fast Food (McDonalds) 40:00 [1]0 km ( / km) | |
| Great way to wind down from playing tow truck driver. Stay McDonalds until closing, babbling. | ||
| C • Heart Rate 2 | ||
Monday Aug 14 | ||
| Cycling hills (Black Mountain) 30:00 [5]10 km (3:00 / km) +200m 2:44 / km | |
| Black Mountain Gears 39/21,19,18,17
9:32 PB Should I be happy for a 2 second PB or sad only taking off 2 seconds each week? | ||
| C • PB Bonus 5 | ||
| Ronning (Cook Blob run) 35:00 [2]7 km (5:00 / km) +20m 4:56 / km | |
| Elite group this week with Pippa, Nat, Jase and me. Andy sat it out on the couch.
Think I revved up Pippa too much pre-run with some tummy rubbing, teddy munching and tug-o-war. Pippa out of control early, then did an extra 3km to boot. Cheat!! PS Forgot to mention a fair amount of bum sniffing going on in the Aranda parklands. Black dog, brown dog. | ||
Sunday Aug 13 | ||
| Cycling 2:00:00 [3]48 km (2:30 / km) +0m 2:30 / km | |
| Cook/Weston/Cook/Photos/Cook/Braddon/Brunch/Cook | ||
Saturday Aug 12 | ||
| Cycling race 2:00:00 [3]68 km (1:46 / km) +150m 1:45 / km | |
| Handicap Gunning plus 18km warm up
Frustrating day. Started with Nick, David and Sluggo in scratch. Out of the blocks quick, working well together. First cracks appeared at 5km. I did most of the work from that point on to get us to block @1minute. Caught them at 10km. Next job was B- @3minutes. Caught them at 20km. Bunch worked well to get there, but virtually sat up when we caught them. Yelling. Group was too big by this stage, no organisation. Dangerous. I went to the front and strung them all out before and after the turn. Worked really hard for 10km with a couple of others coming to the front to help. At one point was doing 40+ solo for 3km, no one came to the front to help, so attacked the bunch. There were swear words, pace slowed, everybody came to the front but speed slowed to 33kph. I said some more words, couldn't possibly catch leaders at 33kph. Then I had a few helpers and pace picked up again. Nick, Mark, Sluggo occassionally, others working well driving hard. Started to make in roads again. Last 5km was a bit too cruisy. Everyone saving themselves for the finish to sprint for 61st place. Ridiculous. All the people who did next to no work finished in the front of the bunch sprint. Except Mark Gillett who did some good work. Strong ride. Average speed 40.2KPH. | ||
Friday Aug 11 | ||
| Ronning 12:10 [3]2.7 km (4:30 / km) +20m 4:21 / km | |
| Tuna and avocado | ||
| C • Distance? 4 | ||
| Cycling (wind training) 15:00 [4]10 km (1:30 / km) +0m 1:30 / km | |
| Average speed 57.1kph | ||
Thursday Aug 10 | ||
| Cycling 1:11:00 [3]30 km (2:22 / km) +50m 2:21 / km | |
| Cruising at Dairy Flat. Enjoyed the ride, watching the sun set, the moon rise. | ||
Wednesday Aug 9 | ||
| Cycling hills (Black Mountain) 30:00 [5]10 km (3:00 / km) +200m 2:44 / km | |
| Black Mountain 39/21,19,18,17 9:34 PB
Can't believe I did a PB into a 40kph westerly wind!! Must be my lucky day. Left car keys and gloves on bonnet. Still there when I got back!!! | ||
| C • Amazing 2 | ||
| C • Amazing 1 | ||
| Cycling (wind training) 30:00 [3]21 km (1:26 / km) +0m 1:26 / km | |
| Felt like I was at the hair dressers. Does that make sense?? | ||
Tuesday Aug 8 | ||
| Ronning 5:00 [3]1 km (5:00 / km) +0m 5:00 / km | |
| jog to shops | ||
| Swimming (Medley) 10:00 [4]0.25 km (40:00 / km) +0m 40:00 / km | |
| Practiced all strokes except butterfly. Bi-lateral breathing. Breathing was heavy. | ||
| Cycling intervals 51:00 [4]40 km (1:16 / km) +0m 1:16 / km | |
| Included 2*5km intervals @ 52kph | ||
| Nothing warm up/down (Nothing) 2:00:00 [3]0 km ( / km) +0m / km | |
| Sometimes good to do nothing. This time was really good. Also looks good on the stats. Even when you do nothing it usually is something. But this was something else. | ||
| C • Nothing 2 | ||
Monday Aug 7 | ||
| Cycling (Wind training) 50:00 [3]31 km (1:37 / km) +0m 1:37 / km | |
| Just cruising. | ||
| Ronning (Cook Blob Run) 35:00 [3]7 km (5:00 / km) +50m 4:50 / km | |
| Pippa's family vs Western Bulldogs. Pippa every card possible. Yellow card for not obeying the whistle, red card for taking a dive after Andy trod on paw, birthday card for anyone whose birthday on Saturday 12th August, master card for those who didn't turn up due to fatigue, work duties or afraid of a Pippa head butt in the crotch. | ||
Sunday Aug 6 | ||
| Cycling 2:10:00 [3]58.8 km (2:13 / km) +100m 2:12 / km | |
| Weston, Cook, Mawson, Cook with coffee stops, run, massage, etc. Fun recovery ride. | ||
| Ronning 30:00 [3]6 km (5:00 / km) +150m 4:27 / km | |
| Mt Painter. Beautiful view, perfect day. | ||
| C • Fast Shoes 2 | ||
| Ronning (Shops) 10:00 [3]2 km (5:00 / km) +0m 5:00 / km | |
| Shop jog | ||
Saturday Aug 5 | ||
| Cycling race 1:00:00 [5]40 km (1:30 / km) +100m 1:29 / km | |
| What can I say except I felt great the whole way, probably only left 20 seconds in the tank.
I had my best bike setup for a time trial, managed to get lots of repeatable power delivered out of my core muscles. All I need is a disc wheel and I will have no excuses. What did I say about happy heart and love inside!? POINT HUT LOOKOUT 20km Time Trial MEN NAME ACTUAL TIME GRAHAM Bruce 29.29 DICKSON David 31.13 BOYLAN Nick 31.41 SEELEY Robin 31.58 DUKES John 32.01 SHAW Greg 32.22 McVAY Ian 32.52 DIAMOND Rob 32.54 BLYTH Michael 32.56 McNAMARA Patrick 33.00 McGUINNESS David 33.04 CRAIG John 33.10 CHILVER Alwyn 33.16 BARRETT Damian 33.25 LOVETT Terry 33.29 CULNANE Jeffrey 33.32 NORRIS Richard 33.33 SINCLAIR Andrew 33.35 STEVENSON Mark 34.11 CLARKE Damien 34.20 PARKES Jason 34.26 MILNES Simon 34.33 METCALFE Peter 34.33 ROSE Stephen 34.40 McDONALD Bob 34.47 COLEMAN John 34.57 MAUCH Reinhard 35.10 SOMMARIVA Alex 35.13 SMITH Terry 35.16 ANDERSON Phil 35.27 JONES Brad 35.32 O'SHEA Alex 35.35 FROST Bill 35.36 HENNESSY Kevin 36.20 SHAW Bernie 36.48 TUTTY Peter 36.51 KENT Bob 37.20 LAMONT Richard 37.27 ROBINSON Ross (visitor) 37.30 CRUDEN James 37.30 GOULD David 38.00 EGAN Bob 38.19 ACKERMAN Gunter 38.32 SWENSON Andre 38.53 WEIR Tony 39.05 LEACH Peter 39.25 I'ONS John 39.35 JONES Bruce 39.58 GRIFFIN Bruce 40.49 WILLIAMS Billy 42.00 BIURRA Aurelio 44.02 WOMEN NAME ACTUAL TIME KNOWLER Kerry 33.11 STEVENSON Carol 34.38 McDONALD Elizabeth 36.10 McVAY Kirsti 36.17 LOVETT Mary 36.37 EVANS Alison 37.01 FROST Sue 37.08 ROBINSON Rosemary (visi 39.12 STALS Linda 41.55 MAUCH Angelika 43.48 | ||
| C • Proud Again 2 | ||
| Ronning warm up/down 10:00 [2]2 km (5:00 / km) +0m 5:00 / km | |
| Jog in the city | ||
Friday Aug 4 | ||
| Note | |
| (rest day) | ||
Thursday Aug 3 | ||
| Cycling tempo (TT) 20:00 [5]12.5 km (1:36 / km) +0m 1:36 / km | |
| 10km TT Dairy Flat Gears 53/17,15 16.04 37.3kph ave | ||
| Cycling (Wind training) 30:00 [3]17.5 km (1:43 / km) +0m 1:43 / km | |
| Just cruising | ||
Wednesday Aug 2 | ||
| Cycling tempo (Wind training) 50:00 [4]31 km (1:37 / km) +0m 1:37 / km | |
| Warm up on road bike/rollers. Then 10km @ 56.3kph track bike/rollers gear 48/13. | ||
Tuesday Aug 1 | ||
| Cycling intervals 25:00 [3]11 km (2:16 / km) +0m 2:16 / km | |
| 5 x 1km, 1km recovery 40-45.5kph max | ||
| Cycling (Wind training) 25:00 [3]11 km (2:16 / km) +0m 2:16 / km | |
| Just a cruise in the tt position on the road bike. 53/17 Getting ready for Saturday | ||
| Ronning (Jog to shops) 10:00 [2]2 km (5:00 / km) +0m 5:00 / km | |
| Weight training on way back, holding waifer thin biscuits, tomato puree and baked beans. | ||