Training Log Archive: nickiIn the 7 days ending Jan 17, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jan 17, 2015 #
Road Biking 3:00:00 [3] 72.0 km (24.0 kph) +956m
Early morning hills ride with AndreM. Felt good despite the recovering body. Got dropped going up Lesmurdie Hill and the Mundairing Road Hill (as expected) but felt strong regardless. I'm just a biking slow-poke!
The easterly was BRUTAL on the way out. We were topping out at 12km/hr on the flats leading up to Lesmurdie Hill. Yikes!
Hardest part of the morning was trying to locate a coffee shop in Kalamunda.
The easterly was BRUTAL on the way out. We were topping out at 12km/hr on the flats leading up to Lesmurdie Hill. Yikes!
Hardest part of the morning was trying to locate a coffee shop in Kalamunda.
Orienteering (Quinn's Rocks METRO) 40:00 [3] 8.1 km (4:56 / km) +55m 4:47 / km
There was definitely a better route than the one I took, but at least I didn't blow it completely like the previous five METRO events! Had a pretty smooth run and stayed in contact with the map the whole time and always knew which way I was leaving a control when I got to it. I was merrily running and punching away around control #7 when I thought I should stop and check to see how many controls I had and was shocked to discover I already had 19. I recounted. Wasted some time doing that, but then was able to boot it back to the finish, downhill, at a full sprint. Nice to take the overall win finally, especially considering it will be my last METRO of the season.
It was very very hot out.
***Yes, I now see a route that was 700 m shorter than mine. That's a good 3 minute difference. Damn!
It was very very hot out.
***Yes, I now see a route that was 700 m shorter than mine. That's a good 3 minute difference. Damn!
Thursday Jan 15, 2015 #
Hill training/Scrambling/Hiking 13:00:00 [3] 75.0 km (10:24 / km) +2000m 9:11 / km
Bib Track - Brookton Hwy to Kalamunda. Map says 70 km but added on an extra 5 for out-and-backs to all the huts for water refill, plus a section we backtracked for 15 minutes because we hadn't seen any route markers for a long time. Also, I swear that Bibbulmum kilometers are longer than normal kilometers. Total elevation was taken from someones blog who GPS'd it. Although it seems a little insane.
Time included all the stoppage, which was about 10 minutes per hut (x 6) and other short breaks to fix packs and eat food....etc. Probably a solid hour, if not more of non-moving time.
Power-hiked most of it, especially the first couple of hours under the afternoon sun (started just before 5 pm). Had a really fast running section from Beraking Hut to Waaleigh Hut. John seemed rocket powered through there. Very hilly from Waaleigh to Helena and then really slow after that to Mundaring Weir as John's knee was bugging him. Ended up leaving John to hunker in the picnic area toilets in the pre-dawn while I smashed out the last 15 kilometers alone, trying to go as fast as possible. Went from the Weir to Kalamunda in 2.5 hrs, which I was pretty happy with. Then went to collect John, go home, shower the stink away, and get some much needed sleep.
No sleep monsters and felt good most of the night. Definitely suffered with some heat rash, big toenail blisters and some chaffing. I need new shoes. Hopefully I can do another epic like this in the next week....this time down on the Cape to Cape. Time on feet is good!
Time included all the stoppage, which was about 10 minutes per hut (x 6) and other short breaks to fix packs and eat food....etc. Probably a solid hour, if not more of non-moving time.
Power-hiked most of it, especially the first couple of hours under the afternoon sun (started just before 5 pm). Had a really fast running section from Beraking Hut to Waaleigh Hut. John seemed rocket powered through there. Very hilly from Waaleigh to Helena and then really slow after that to Mundaring Weir as John's knee was bugging him. Ended up leaving John to hunker in the picnic area toilets in the pre-dawn while I smashed out the last 15 kilometers alone, trying to go as fast as possible. Went from the Weir to Kalamunda in 2.5 hrs, which I was pretty happy with. Then went to collect John, go home, shower the stink away, and get some much needed sleep.
No sleep monsters and felt good most of the night. Definitely suffered with some heat rash, big toenail blisters and some chaffing. I need new shoes. Hopefully I can do another epic like this in the next week....this time down on the Cape to Cape. Time on feet is good!
Tuesday Jan 13, 2015 #
Paddling 1:30:00 [3] 13.0 km (6:55 / km)
Monday Jan 12, 2015 #
Road Biking 3:00:00 [3] 78.0 km (26.0 kph)
Sunday Jan 11, 2015 #
Stair repeats 1:25:00 [3]
10 x Kakoda (#1-5, 10 running)
1 x Jacobs ladder (just to remind me why I don't run on Jacobs ladder)
1 x Mount St
70 x push ups
100 x sit ups
power walk in between
Not exactly a 64 km mountain ultra, but you know.......
1 x Jacobs ladder (just to remind me why I don't run on Jacobs ladder)
1 x Mount St
70 x push ups
100 x sit ups
power walk in between
Not exactly a 64 km mountain ultra, but you know.......