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Training Log Archive: fletch

In the 7 days ending Apr 26, 2009:

activity # timemileskm+m
  MTB1 2:45:00 22.99(7:11) 37.0(4:28)
  cycle1 2:25:00 41.63(3:29) 67.0(2:10)
  paddle2 1:29:31
  Windtrainer2 1:20:00
  run1 20:00 2.17(9:12) 3.5(5:43)
  Orienteering1 16:4311 /17c64%
  Total5 8:36:14 66.8 107.511 /17c64%

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Sunday Apr 26, 2009 #

Windtrainer 1:05:00 [4]
shoes: Avanti Blade

10 minute warm-up
4 x 10 minute 'threshold' efforts, 3 minte recovery
Cooldown.

Efforts were probably a bit weak. Quads felt pretty tired and sore fro other riding this week. Should really have been a run, but still not keen on running in the dark, as I tend to pussy foot around and run with woeful technique, which doesn't help my knees (Also restricts me to running mre on flat hard surfaces)

Saturday Apr 25, 2009 #

paddle (ocean) 5 [3]
shoes: Spirit PRS plastic

Headed out to Floreat for a morning paddle with Tooms. Should have known soething was going to happen when I forgot my paddle and had to turn around half way there (wasn't laughing at Danger any more).

Virtually no wind, bt it little bit of swell and a little shore dump to negotiate. As you can guess from the paddling time, I wasn't very successful. Waited and waited, then didn't quite pick the right time. Got knocked off, and as I was getting ready to have another crack at it, the ski got turned sidewards enough for me to notice I only had the top third of my rudder left. Bugger.

Watched Tooms go out through the break for a second time and went home in a grump.

Orienteering race (Hale Navdash) 16:43 [5] ***
spiked:11/17c shoes: Salamon XT Wings

Started physically warmed up, but agian had trouble reading the map for the first two controls. Made a stupid little error heading into the first one, then left it in the wrong direction and was consequently slow as I figured out where I had gone on the way to 2. Fast thru to 6 across the ovals, but then stood next to 6 for 10 seconds not seeing it. Directional wobbles leaving 8 and 11 and left 15 totally the wrong way. Nothing major, but far too many minor issues. Left me feeling annoyed with myself.
Craig in front by 48 seconds, Oscar about 30 and Sten 11 (Both Sten and Craig had 25 seconds by the second control) which left me 4th when I left. Dunno if it got worse.

run warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Salamon XT Wings

Good proper warm up to try to get rid of the heavy feeling in the quads from the last 2 days. Partially successful. Token 1km cooldown waiting for others to finish to se how far down the list I would slide.

2 weeks off running may not have helped anything... although running in my new shoes without orthotics was totally pain free, so maybe it was worth it. Will know in a week or so.

Friday Apr 24, 2009 #

cycle 2:25:00 [3] 67.0 km (2:10 / km)
shoes: Avanti Blade

Ride round the river with Tooms, Boltboi and RoadieJen. Legs felt a bit weary from yesterday, particularly uphills. Was either feeling yesterday's effort or my distinct lack of lonf rides in the last couple of months by the time we struggled up the hill back to Tooms' place.

Thursday Apr 23, 2009 #

MTB 2:45:00 [3] 37.0 km (4:28 / km)
shoes: Diamondback Vectra Sport


Headed out to fieldcheck the rest of the Turner Hill map. Lots more map corrections. I cansee why some tracks were left off the map, but some others were massive, so lots more changes and didn't really get the whole map done. Still enough that I am confident that I can now set my courses properly.
Was good to have Evo for company, although he didn't have the best of days, bendng his derailleur and snapping his map board mount...

The rattling grindy noise that I had assumed was my front derailleur rubbing on the chain ring isn't. I am now quite confident that my bottom bracket need srather urgent attention. Bugger. Also have very little left in the way of rear brakes. Almost brought me unstuck in the first 5 minutes of the day.

Wednesday Apr 22, 2009 #

Note

Intended to run in the evening, but got a weird headache inthe afternoon. Hit just after leaving the zoo. So, fun day out, but no training... goodbye running fitness.

Tuesday Apr 21, 2009 #

paddle 1:29:26 [3]
shoes: Spirit PRS plastic

Banks to Narrows and return. Out on the south side, about 50 minutes. Back on the north side with a tailwind in about 40. Basically the same paddle as the last one with Danger without the loop in the Caisebrook inlet. Should have headed to the beach...

What started as a day off because of other things getting in the way ended up as nearly a week off. Partly coz I thought I could use it and partly because I thought I should try to enjoy a holiday without training. By Sunday night I wasn't doing too well. My legs were twitching like crazy and I ended up watching TV till 1:30am whilst stretching. Would have been better off doing at least a couple of runs I suspect. Still haven't tried out hte new shoes I bought last Thursday.

Windtrainer 15:00 [3]
shoes: Avanti Blade

Aborted effort at an evening windtrainer session. Got thru the 10 minute warm-up but then had to stop twice in the first five minutes of the first hard effort to deal with a sick girl. Gave up. Stretched instead. At least I was warm.

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