Training Log Archive: BoltboiIn the 7 days ending Jul 7, 2012:
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Saturday Jul 7, 2012 #
10 AM
MTB (Langford Park) 43:00 [3] 11.5 mi (3:44 / mi)
shoes: Specialized Epic Marathon Car
Friday Jul 6, 2012 #
9 AM
Gym (PT + Treadmill) 1:30:00 [3]
shoes: Asics Kayano 18
10 Xtrainer
30min PT session working on upper body and some lower leg strength
30 min treadmill consisting 5min walk 20min run @10km/hr and 5min walk.
Foot felt good for the run and no calf issue. Left knee had some pain for a few min but that may be due to the cross over with the new orthotics. Wore the old ones for gym work but am wearing the new ones for everything else to help the feet adjust.
30min PT session working on upper body and some lower leg strength
30 min treadmill consisting 5min walk 20min run @10km/hr and 5min walk.
Foot felt good for the run and no calf issue. Left knee had some pain for a few min but that may be due to the cross over with the new orthotics. Wore the old ones for gym work but am wearing the new ones for everything else to help the feet adjust.
Thursday Jul 5, 2012 #
6 AM
Road Cycling (red rock return) 1:21:00 [4] 45.5 km (1:47 / km)
shoes: Giant TCR Advanced
This morning i thought i would make a short lived return to red rock before i head overseas as an australian representative!!
Met up with tricky and shanel at claremont which was probably the only time i saw shanel. Watched ricky early on move to the front and take a turn because he was so fresh and injury free. It didnt last long before he was back in the pack and doing the sensible thing.
Got to burke dve and a gap developed as token chick had lost a wheel from shit cornering up on the hill. Ricky jumped to the front to try and pull us up to the lead group but he wasnt making ground quickly enough so i moved ahead and provided a tow until someone quicker went by and i upped the pace to stay on his wheel. Was on the limit getting across the gap and had to work hard to recover and not get dropped.
Hung on all the way to Mt Henry bridge and then lead the group from canning bridge upto mts bay road. it was somewhere around the narrows that ricky reintroduced himself.
Uneventful ride back until a commodore tried to race us to a driveway. He came in so hot that he couldnt pull up in time and mounted the footpath as he couldnt make the ninety degree turn without us going through his rear screen.
On a good note, i have just picked up my 29er frame Yah!!
Met up with tricky and shanel at claremont which was probably the only time i saw shanel. Watched ricky early on move to the front and take a turn because he was so fresh and injury free. It didnt last long before he was back in the pack and doing the sensible thing.
Got to burke dve and a gap developed as token chick had lost a wheel from shit cornering up on the hill. Ricky jumped to the front to try and pull us up to the lead group but he wasnt making ground quickly enough so i moved ahead and provided a tow until someone quicker went by and i upped the pace to stay on his wheel. Was on the limit getting across the gap and had to work hard to recover and not get dropped.
Hung on all the way to Mt Henry bridge and then lead the group from canning bridge upto mts bay road. it was somewhere around the narrows that ricky reintroduced himself.
Uneventful ride back until a commodore tried to race us to a driveway. He came in so hot that he couldnt pull up in time and mounted the footpath as he couldnt make the ninety degree turn without us going through his rear screen.
On a good note, i have just picked up my 29er frame Yah!!
C • RRFR 6
Tuesday Jul 3, 2012 #
6 AM
Road Cycling (floreat renegade) 1:33:00 [4] 46.0 km (2:01 / km)
shoes: Giant TCR Advanced
Very cold morning with the phone saying 3.5 degrees outside. Led the group out this morning and pushed hard through to WC Hwy where i continued to set the pace through to freo. Copped a few red lights near freo so had the opportunity to recovery so lifted the pace after that and led all the way through to CC. Won both KOM and even overtook a few stragglers from other groups.
Lonely ride back to floreat!!
Lonely ride back to floreat!!
Sunday Jul 1, 2012 #
11 AM
Road Cycling (gosnells to clarkson) 2:20:00 [3] 65.0 km (2:09 / km)
shoes: Giant TCR Advanced
great day for riding. Slight northerly but warm and cloudless. Got sunburnt on a winters day. Go figure. Punctured 4km from my destination but didnt want to damage the tyre by avoiding changing the tube so spent the 5min replacing the tube and half arsing the inflation!