Training Log Archive: fletchIn the 7 days ending Jul 15, 2012:
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Sunday Jul 15, 2012 #
9 AM
MTBO race (Kangaroo Gully Long Cours) 2:10:11 [4] 34.75 km (3:45 / km)
shoes: Diamondback Vectra Sport
Not as crap as last time, but apparently i'm still pretty darn slow.
Managed to ride into a dead-end on the way to #1 on a track that I just didn't see on the map on the wrong side of a big rock surface. Hardly surprising given that I did no warm-up and wasn't really focused.
#2 I spent a long time deciding which way to go, probably picked a slow way anyway, and also managed to get some old wire wrapped through my front wheel which took quite a while to extricate.
#3 I overshot and went down to the watertank as I just didn't see the small trail up to the control (or the one after it). Also a bit slow dropping down the hill to the main road on the way to #4.
Got better after that, and was pretty happy with things through to #14, where I came out of #13 at a slightly different junction to what I thought, didn't check my direction and took a massive detour, with a big stop to figure out where I was. Apparently lost about 6 minutes there. Would have almost looked respectable without that.
Physically felt much better than last time. Who would have thought that a little bit of riding helps you ride better? Still a bit too stop-start on the nav, but I seem to screw up too much if I worry too much about flow :(
Didn't see a single person out there until I was approaching #15.
Managed to ride into a dead-end on the way to #1 on a track that I just didn't see on the map on the wrong side of a big rock surface. Hardly surprising given that I did no warm-up and wasn't really focused.
#2 I spent a long time deciding which way to go, probably picked a slow way anyway, and also managed to get some old wire wrapped through my front wheel which took quite a while to extricate.
#3 I overshot and went down to the watertank as I just didn't see the small trail up to the control (or the one after it). Also a bit slow dropping down the hill to the main road on the way to #4.
Got better after that, and was pretty happy with things through to #14, where I came out of #13 at a slightly different junction to what I thought, didn't check my direction and took a massive detour, with a big stop to figure out where I was. Apparently lost about 6 minutes there. Would have almost looked respectable without that.
Physically felt much better than last time. Who would have thought that a little bit of riding helps you ride better? Still a bit too stop-start on the nav, but I seem to screw up too much if I worry too much about flow :(
Didn't see a single person out there until I was approaching #15.
Saturday Jul 14, 2012 #
7 AM
run long 1:38:45 20.8 km (4:45 / km) +114m 4:37 / km
ahr:141 max:170 shoes: Saucony Cortana
Yay. A 20km training run. That's been a while coming. Home to coast, up to Sorrento SLSC and return.
Not quite as spritely as the last couple of weeks, but I've had a cold, so I'll blame that. Still pretty good, second half a fair bit faster than the first.
A few minor little niggles surfaced, particularly in the last half hour, (right hip flexor and calf) but nothing worrying. Hill on the way home was a bit of a struggle.
Tempted to add a hard 300m at the end just to get Shanel's elusive 100 minute half marathon, but thought better of it.
Not quite as spritely as the last couple of weeks, but I've had a cold, so I'll blame that. Still pretty good, second half a fair bit faster than the first.
A few minor little niggles surfaced, particularly in the last half hour, (right hip flexor and calf) but nothing worrying. Hill on the way home was a bit of a struggle.
Tempted to add a hard 300m at the end just to get Shanel's elusive 100 minute half marathon, but thought better of it.
5 PM
paddle 1:28:06 [3] 13.3 km (6:37 / km)
shoes: Spirit PRS plastic
Tide a fair bit lower tonight. Significantly faster on the way out, but slower on the way back, so probably more to do with river conditions than paddling ability suddenly improving for the first 45 minutes.
Hit one patch right near the end that felt like a real struggle. Wasn't real close to the bank, but the slowness made sense when I hit the bottom with two consecutive paddle strokes. Headed out to deeper water after that.
Hit one patch right near the end that felt like a real struggle. Wasn't real close to the bank, but the slowness made sense when I hit the bottom with two consecutive paddle strokes. Headed out to deeper water after that.
Friday Jul 13, 2012 #
Note
(sick)
Meant to paddle today, but still feeling a bit sick and a morning of shovelling left my back and forearms a little sore, so lost motivation and did nothing.
Thursday Jul 12, 2012 #
5 PM
run 1:02:51 [3] 11.41 km (5:31 / km) +74m 5:20 / km
(sick) shoes: Saucony Cortana
Bit annoyed with myself for taking my easy day on Tuesday a bit too easy... the cold I'd been fighting off for a week or so finally struck, so did nothing yesterday.
Wasn't sure how I would run, so pre-emptively decided to take it a little easy and run with Shane (even though tRicky made an appearance, which nearly changed my mind). Also had Andre, Clare and Valli.
Long last recovery as I had a walk and a chat to Clare whose ITB issues had flared up again. She's doing more of the right things than i ever have with an injury, so must be pretty frustrated.
Wasn't sure how I would run, so pre-emptively decided to take it a little easy and run with Shane (even though tRicky made an appearance, which nearly changed my mind). Also had Andre, Clare and Valli.
Long last recovery as I had a walk and a chat to Clare whose ITB issues had flared up again. She's doing more of the right things than i ever have with an injury, so must be pretty frustrated.
Tuesday Jul 10, 2012 #
9 AM
run 34:01 7.11 km (4:47 / km) +56m 4:36 / km
ahr:136 max:155 shoes: Saucony Cortana
Easy loosener. Legs felt better tahn expected, but quads and hip flexors were a little weary on anything resembling an uphill.
Monday Jul 9, 2012 #
9 PM
Windtrainer 2:45:00 [3]
shoes: Avanti Blade
Watching Team Sky demolish the individual time trial.
20 min easy
40 min steady
5 min hard
5 min recovery
50 min steady
5 min hard
5 min recovery
30 min steady
5 min cooldown
Probably need to go for a long ride and do something higher intensity on the windtrainer. at least I'm riding I guess. For 4 more weeks or so...
20 min easy
40 min steady
5 min hard
5 min recovery
50 min steady
5 min hard
5 min recovery
30 min steady
5 min cooldown
Probably need to go for a long ride and do something higher intensity on the windtrainer. at least I'm riding I guess. For 4 more weeks or so...