Training Log Archive: Boltboi

10 min warm up and cool down with 10min run. Left foot still tender underfoot from yesterday running in wrong orthotics. Felt slightly lethargic but more tired from lack of proper sleep. Must plan rendezvous better as 20min between arriving home from training is probably not enough recovery.

Did some weights and then finished off with my core set to keep suelin happy.

Event: Mt Dale West
 

Before the commencement of my ride this morning i went outside to check conditions. Lawn was covered in frost yet again so on went the double gloves, kneewarmers and tights as an extra precaution to the cold.

Was at the base of Mills rd east in 9.30min and so the ascent began. In no time i was toasty warm but that didnt last long with a couple of descents on chevon rd.

Riding through Kangaroo Gully was certainly cold but still enjoyable. Dale rd was tough going with the corregations chopping off the speed at times.

Forgot my orthotics and also my control description holder. Had to make do with my mtb orthotics which are so not designed to run in!!

Took off on my course and forgot to take some food beforehand and also to pack some shots on my run.

Clean run with my orienteering but that was probably becasue i was slower going today but also becasue of the bush. Luckily there was a crossover point near the end that wnet past my bike so i grabbed my shotz and hoped to cross the creek but that as aborted by the inaccuray of the map. Had to detour right to go left.

Happy with my run considering the bad luck with my packing duties last night.

Wasnt looking forward to ride home because of my lack of food on course but i managed to smash down 2 pieces of cake and 2 solos after the run to help with my recovery!

Ride down dale rd was quicker as it was generally downhill. Lots of females picking up firewood on the side of the road which provided add distraction from the corregations. Rode through kangaroo gully and saw 2 big emus in the middle of a track. quite a sight. took a different route back through the map to avoid the brookton hwy climb. Worked out quite well.

got onto Brookton hwy and i could feel the start of cramping in my quads so i tried to ride most of the way home seated to avoid any attacks. Chevon rd was less worse than i had anticipared and throughly enjoyed the descent down mills rd east.

Kept pushing all the way home trying to keep close to the 1hr30m ark but only missed it by 3min.

H2 - Splits

good solid pace this morning up and to the Mt Henry Bridge. Looked down at watch at that stage and it said i had covered 34km in the hour so we were moving along. Slowe along footpath but then we picked it up alon the brewery. One stage we were doing 53km/hr.

Good morning for a ride as there was no danger out there. Clear skies made it a cool morning but nothing like fri or sat. Usual argument over who was not going to lead out so we were 5min late departing but iresisted and sat mid pack. Best decision made as i was able to hold pace and enjoy mosman park. Fourth past the water tower and fourth over devils elbow made it a good strong ride.

C • Sorry! 3

Joined Dad for a light jog around the bridges.

worked on my pelvic floor stimulation whilst watching NCIS. The physio has set me a heap of exercises to strengthen my left deep abdominal muscles and also my pelvic floor as its not functioning as it should!!

C • Pelvic floor exercises 3