Wednesday Feb 28 |
 | Swimming (Squad) 1:05:00 [4] | |
| shoes: Barefoot |
| 3.3k. Couldn't swijm fast but worked well. Need to swim more regularly! |
| Running long 1:58:59 [3] 21 km (5:40 / km) | |
| shoes: Pearl Izumi meshy ones |
| Much much cooler day today, perfect for running. Linked every bit of sandtrack, bush trail, grass etc that I know of in the vicinity plus a few hills for good measure, probably only about 2.5k on bitumen. Felt bad for 10mins to start with then ok till about 70 when we started the climb up the bridle trail - Saz wasn't having a good day and bailed to the road, followed by Valentin, Mike was way back and Aurilee disappeared on the soft sand leaving her triathlete male friend and I soldiering on. Jazz, who turned up just to show us her grazes from her bike crash provided an impressive torrent of story-telling before pulling a pre-emptive pike with her 20mins before we started and early bail. Got back to the pool and no Aurilee. I headed out for my extra loop and after ten mins spotted her, shouted out and she said she was heading back to the pool. The wrong way! I lead her mostly back and then proceeded to fall in a particularly bad heap, one of those days where the legs hurt heaps but you're hardly moving or breathing. Even had one of those "count to 3 and then start running again" moments... I really must try and eat better in the evening when my whole body is screaming to sleep. Last night I had the remnants of a can of fruit, some yoghurt and a very dry baked potato half. Bad, bad, bad. |
| |
| C • Bold Park run 2 |
Tuesday Feb 27 |
| Road Bike (Floreat ride) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Humid ride today, very sweaty and still, lightning flashing off in the distance but no rain till a k from home of course. Promised myself I'd take it easy today and I managed to until McCabe st where the pace lifted a fair bit. Tried to give Eoin a good lead-out later at UWA but legs were a bit heavy and he had to really work against one other for the glory. Boltboi rode well today, was still with the main group at the CCGS regroup with much of the rest of the group not appearing before we headed off again. 53km, 29kph by the time I got home. Going to be a loong sleepy day. |
| Running warm up/down 26:36 [1] 3.75 km (7:06 / km) | |
| shoes: Brooks |
| Includes veggie jog recoveries. |
| Running (Grass Farm) 29:36 [4] 6.75 km (4:23 / km) | |
| shoes: Brooks |
| 3 x Grass Farm loops with 2min jog recovery. Rhys came along tonight so it was nice (sort of) to see a set of heels disappearing up ahead.
9.48, 10.14, 9.34.
Compares favourably with the last two week's efforts, particulalry the last one where I was going noticeably faster and stronger without much extra effort, seemingly more spring. Still a tough session with the gentle ups and downs throughout. |
Monday Feb 26 |
| Note | |
| (rest day) |
| Drove back from Collie trying to get home and bounce off to work on time (noon). Massive thunderstorm downpour along freeway from South St to Canning Hwy - fortunately I was in the car alone so went a bit quicker than prudent. Into work at 12.04, phew. |
Sunday Feb 25 |
| Running 41:30 [2] 7.5 km (5:32 / km) | |
| shoes: Pearl Izumi meshy ones |
| Skipped the run on the beach where we were camped as it was too hot and exposed so we ran from nearby Boranup campground downhill for 10mins on the road then onto a firetrail for some uphill through the karri trees, back onto road and 5mins downhill home. Humid and hot but shady in the trees. Legs a bit heavy and sore from tri but Jen starts out strong so I pretended I wasn't hurting lots. |
| MTB (Trig Rd) 1:50:00 [4] | |
| shoes: Bike, Merida |
| Nick drove down from Margs and met us at Boranup campground about 1/2hr after our run. We ended-up pretty much repeating the penultimate stage of the X-Raid - sandy undulating tracks in unrelenting heat with steep limestone ridges every now and then. Very very hard work but awesome high-cadence workout hitting patches of soft sand at speed and trying to stay on! Out and back and pretty leg-tired afterwards, felt stronger than in the tri though, probably because there seemed to be more point to the mtb ride - ride hard or sink and walk!!! 31km. |
| Running 34:00 [3] 7 km (4:51 / km) | |
| shoes: Pearl Izumi meshy ones |
| Body still felt bouncy this evening (?!?) after driving from Boranup up to Honeymoon Pool so I went for an out-and-back run on the gravel road in the evening - I realised on the way back it had been mostly uphill on the way out so a bit shorter than I intended. Freezing cold swim / bath in the river afterwards was brief but great! |
Saturday Feb 24 |
| Swimming race (Meelup Tri) 15:00 [4] | |
| shoes: Barefoot |
| Drove via Dunsborough to Meelup - got there a bit late and it took a while to unpack the MTBs off the back and swap them for the tri bikes inside the vehicle. Sort of missed lunch but made the 1pm start ok. Very choppy and very short (!) 2-lap one kilometre swim, hard to see the buoys. Second lap was much better. Probably should've done a warm-up as Saz was only a minute slower than me! |
| Road Bike race (Meelup Tri) 59:00 [5] | |
| shoes: Bike, Kestrel |
| Great 3-lap bike ride with a significant climb from Meelup up to the main road and a ripper 65kph+ descent on the way down. Only passed by two bikes. (estimated time as timing system failed and bike computer on MTB). |
| Running tempo (Meelup Tri) 32:00 [4] 8 km (4:00 / km) | |
| shoes: Adidas somethings |
| 2 lap run course, very hot out there at 2pm and a couple of steep climbs. Found it slow going and was very heavy legged. Halfway through the second lap got motivated by seeing Jen's gutsy run (compared to my sorrowful tempo) and I broke into a decent stride and found I could actually sustain some discomfort - took some strange petty joy in running past some 5 or so people who had passed me from ks 4 to 6.5. Pathetic really, I just didn't have the mindset for the run today, just for the ride! Estimated time again... |
Friday Feb 23 |
| MTB (Wellington Mills) 1:30:00 [3] | |
| shoes: Bike, Merida |
| Starting packing very early then left home early to get to Mandurah for 830ish (late), transferred all gear into Jen's big 4WD (4 bikes and camping gear made gear transfer interesting!) then headed down to Pinjarra to meet-up with 4 real MTBers. Then on to Pile Rd - predominantly single track ride, enjoyable flowing track but I found it pretty hard going physically, trying to keep up with superior riders on an unfamiliar track. Stuffed afterwards. Then another drive via Busso to Canebreak Pool where we camped, lovely spot with a great river pool to freez... I mean, swim in. |
Thursday Feb 22 |
| Core Stability/Stretching 46:00 [1] | |
| shoes: Barefoot |
| Easy 10min jog on the beach around sunrise followed by plenty of good solid stretching occasionally assisted by the crazy dog who had a surfeit of doggy endorphins today... will ride later tonight, legs in no state to be smashed in a fast group ride! |
| Road Bike 2:10:00 [2] | |
| shoes: Bike, Kestrel |
| Did something wildly different today, the river the round ride, sun was going down instead of up, went clockwise instead of anticlockwise and even managed to stay in the small ring for 40km - mainly due to the persistant sea-breeze. Coming home up the coast was much faster. A spoke on front wheel broke with a loud twang with only a couple of k to go. |
Wednesday Feb 21 |
| Running long (Herdsman) 1:55:32 [3] 21.35 km (5:25 / km) | |
| ahr:130 max:153 shoes: Pearl Izumi meshy ones |
| Everything was gioing swimmingly until the 6k mark when Saz, who had been 50m behind with Mike came storming by muttering "If I'm going to hurt so are all the rest of you!" and took off down the path. I went to let her go but Aurilee lifted the pace to chase so I went along too with Wil a bit behind. When we caught her a bit later Aurilee kept it going right through to 10km mark where I played the "we'd better turn round for the others here card"! Phew. Silly girl, we were doing near 4-min ks for 4k straight which really screwed with the rest of my run. It did though give me my longest run and fastest pace (work that out!) since August crash. |
| |
| C • Long Runs 3 |
| Note | |
| |
| Was shattered after training Tues night, crashed in a heap at home, managed beans on toast and fell into bed by 9pm, slept thru alarm, missed swimming and just made it to work in time at 730. Slept another 90mins this arvo (instead of making-up swim set). Body's playing catch-up I think, oh well, will take it easy next week to be fresh for the long race on weekend. Will be pleasantly surprised if I make to the ride tomorrow morning...... |
Tuesday Feb 20 |
| Road Bike (Floreat Group) 1:48:00 [4] | |
| shoes: Bike, Kestrel |
| Moderate sized group today but no wind which was cool. I felt pretty good after yesterday's rest and worked very hard from McCabe street through to CCGS, managed to catch and pass all those who had jumped onto the back of the chase group and then been dropped. No Eoin today so my long leadout (which almost made it all the way today!) was used well by the two sprinter-types who hung on.
Sunday while riding with Boltboi I realised that the Karri Ride is only two weekends away and I realised I'd better hurt lots on the remaining few group rides so that I stand some sort of chance of being one of the first "non MTBers" on the day!
Jazz kept up well today :-) was leading from CCGS to the tennis courts... |
| Running (Grass Farm reps) 30:10 [4] 6.68 km (4:31 / km) | |
| ahr:145 max:156 shoes: Brooks |
| 3 x 2.25km laps, matched my PWs from last week. Legs empty, had to chase Wil down on the first rep, then Saz on the second. Not a normal occurrence. Consistently crap though. 10.05, 10.04, 10.01 - spot on last week's mediocrity. |
| Running warm up/down 26:20 [1] 4.05 km (6:30 / km) | |
| ahr:120 max:132 shoes: Brooks |
| W-up/down & recoveries. |
Monday Feb 19 |
| Note | |
| (rest day) |
| Skipped swimming this morning as I was a bit tired. Ended up bodysurfing for half an hour or so at the beach anyway since the swell was cranking from Saturday's cancelled Rotto Swim!! Particularly lovely morning on the beach, Haggles found lots of people to throw his ball for him. |
Sunday Feb 18 |
| MTB (Gungin) 4:38:00 [3] | |
| shoes: Bike, Merida |
| Repeated last weekend's ride (minus JFNP trail) but just Dalto and myself. Left at 830 and were back at the cars at 230 with 78ks under our belts. Felt shattered for the first 90mins and Boltboi was pulling ahead and waiting for me but began coming good just before the stop at Pickering Brook. The pie, chocolate bar and coke must've helped (who needs Carboshotz? :-) as I was feeling fantastic for the second part of the ride. Even managed to pull out the phone and get some footage of Boltboi up ahead on the twisty bitumen descent into Mundaring Weir at 63kph!! Probably won't show Mum that little video!!
Caught up with some other riders on the long railway reserve descent and were flying down there for quite a while, bar when we shat ourselves by finding the track narrow just a bit too much for side-by-side riding on a little bend - one tree on each side of the track suddenly took on strong magnetic capacities as the bikes started drifting on the loose gravel!!! I missed mine somehow, Boltboi went bush but stayed upright, minor grazes. Ahh, adrenaline wash! :-) |
| Note | |
| |
| Back at the end of September, 6 weeks after my collapsed lung I was tipping the work scales at 83.0kg, my heaviest ever. Today, admittedly post-ride, same scales were showing 74.0kg. Should stabilise now that I'm back into a training routine. |
| Running 23:51 [2] 4.5 km (5:18 / km) | |
| shoes: Barefoot |
| Loosener run up and down the dog beach with dog abnout an hour before sunset. Felt great and the beach was lovely, was striding comfortably back on the soft sand. |
| Core Stability/Stretching 25:00 [0] | |
| |
| Stretches on the beach then SMR on the roller at home for 15mins. Legs don't feel too bad given the last two days. |
Saturday Feb 17 |
| Orienteering (Malmalling) 1:07:00 [4] 8.95 km (7:29 / km) | |
| shoes: Asics goretex |
| Training session with Sarah - lovely day today, gray, little bit of drizzle, magic for running thru the bush, so much better than hot and sunny. Terrain really nice and relatively open, mostly grass trees and granite. Warmed-up with a follow the line and then 3 surges to big features. Then Saz verbally guided me along a line course. Then 7 pairs of legs with a break between each pair which she did by memory with the purpose being to run fast and confidently and look ahead. Worked well and she did well, finished with a follow the line at cool-down pace. Saw no kangaroos but 3 emus! Stopped the gps every break between control pairs - hence the decent k rate - but kept it going for everything else, Saz is running very well. |
| MTB (Gorrie Rd) 1:20:00 [4] | |
| shoes: Bike, Merida |
| A 5km single track loop that I've never ridden before. Went straight from O-training 10mins back towards Perth and met up with Jen for this one, very convenient piece of track for O-season I can just see! Legs heavy to start with and body unco but by lap 2 was warming-up. Practiced on a few little obstacles watching to see how Jen negotiates them (she unlike me knows what she is doing!). Rode the last lap pretty hard and managed to stay ahead of her. Enjoyable loop, no major hills, lots of twists and turns and enough lumpy stuff to make it interesting. 15.8km. |
| Orienteering (Metro (Manning)) 35:14 [5] 7.75 km (4:33 / km) | |
| shoes: Brooks |
| Ran as hard as I could, even went the same way as Mufti bar a couple of controls, his way was 80m shorter but tricky Ricky the rogainer managed to beat him in! I'm sure Mufti had had a word to the local bus driver as twice just as I was about to cross a road the stupid bus was approaching and I had to stop and wait while Mufti scooted off. The others are definitely maintaining a faster speed than I am, still confident I'm getting better though... |
| Paddling (Canning River) 1:14:00 [3] | |
| shoes: Ski, Spirit plastic |
| Straight after MetrO Dalto, Jen and I paddled 10ks. Howling sea-breeze so we went up the Canning River and back, pretty solid workout with the headwind for most of the way back. |
Friday Feb 16 |
| Swimming (Squad) 1:00:00 [3] | |
| |
| Still not swimming freely but at least I did the whole set roughly where I should be in the lane. Took ages to warm-up and for my arms to stop acheing - and then 200m later I got tired! 2.8km. |
| Core Stability/Stretching 30:00 [1] | |
| |
| Went into group fitness room after swimming and did the more dynamic exercises I ought to do more often. |
| Paddling (Ocean) 1:30:00 [3] | |
| shoes: Spectrum Ski |
| An eventful paddle with Supa Jen. Took the Spectrum ski as I knew the ocean was a bit rough and it's more fun on a real ski. Swell was big but wind not too bad - enough to make it a lumpy paddle. After an hour we turned down near Swanbourne to come back and I went in to empty the ski (it leaks badly!). The waves had got bigger and I got knocked off a couple of times heading out to where Jen was waiting. After 25mins the ski was wallowing and then there was a cracking noise so I headed for shore. Re-emptied boat, got smashed 3 times trying to get out, not a heap of fun, eventually made it only to find rudder broken and pedals jammed. Couldn't steer it so bailed for shore and swam in. Hid my paddle then ran back to Floreat. We drove back down to my ski but unfortunately I'd chosen the middle of the seedy nude beach to sink and we had to walk past a spreadeagled sunbathing old man and other leathery loiterers to get to the ski! Time for a new ski.....
Saw an awesome flying fish, would've gone 30m+ about a metre above the swells, amazing. |
| Running (sand) 14:00 [2] 2.3 km (6:05 / km) | |
| shoes: Barefoot |
| From swanny blockhouse to floreat to finish my paddle! |
| Running (McGillivray) 26:21 [4] 7 km (3:46 / km) | |
| shoes: Pearl Izumi meshy ones |
| 4 x 1500m at 5k pace-ish, 5 mins recovery.
6.02, 5.42, 5.34, 5.37
Then did a bonus 1k with GaryO and Saz
3.26
Pushed from 500 to 900 and it felt odd but good to hit a decent stride length. I have a feeling my confidence in striding out at intensity is returning, if I can keep training uninterrupted for another 6 months or so I think I'll improve a fair bit. |
| |
| C • 26 2 |
| Running warm up/down 25:30 [1] 3.2 km (7:58 / km) | |
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| |
Thursday Feb 15 |
| Road Bike (Red Rock group) 1:52:10 [4] | |
| shoes: Bike, Kestrel |
| Decided I'd hang on to the fast group for as long as possible today, geez it was quick! Got properly dropped coming into Canning Bridge but unfortunately(!) got back on as they slowed on the cyclepath at boatshed. Last effort out from Narrows to UWA I couldn't hang on either, 50kph plus is too much for me, even on the back of 18 riders. All up 61ks, 32.4kph door to door. Those who started at Red Rock had over 40 as an average at Mt Henry! |
| |
| C • Top of the class 2 |
| Note | |
| |
| Seem to have pulled up 'not sore' from the run last night, groin only sore with resisted adduction. And sneezing! |
| Core Stability/Stretching 15:00 [0] | |
| |
| Just stretches, waves of tiredness hitting me as the little hand starts the upward climb towards the ten. |
Wednesday Feb 14 |
| Swimming (Squad) 50:00 [2] | |
| |
| Another weary session. Got up on time but then suddenly was way late and managed to miss most of the warm-up. Session was 10 x 200 at various intensities. I did 9 of them and cut the 7th one short to recompose myself. Back of the lane today, all moderate pace but arms heavy and right one still sore from fall on Sunday. |
| Running long 1:46:58 [3] 19.15 km (5:35 / km) | |
| ahr:128 max:152 shoes: Pearl Izumi meshy ones |
| One of the more enjoyable long runs of late, somehow my body had recovered between the morning and the afternoon - coulda been the big lunch and 90min nap before training! HEaded thru Reabold, CCGS playing fields, Cott Golf course, SAS barracks track, then cycle path home. Valentin decided he'd actually try today, being his special day and all I s'pose, and the pace was down around 4.20s from 10k -14k along the coast bike path. Aurilee hung on well with Mike and Fog dropping off a bit over the last couple of k back up to the pool. We had the Saz of old today, 60s straight spiel of negativity and complaining before the run and she ran behind us then did her own thing! After the first 80mins I went on alone and did a slower 5k around Wembley golf course.
Stomach/groin a bit sore (still coughing in a posture akin to a giraffe bending down to drink) but certainly no worse than what a 60min run used to do to me a month ago. |
Tuesday Feb 13 |
| Road Bike (Floreat group) 1:40:00 [3] | |
| shoes: Bike, Kestrel |
| Thankfully it was a sluggish group today and I was quite content to just sit on the back as I'm still feeling a bit weary from Sunday. Jazz & Boltboi stayed with the group today which was nice. |
| Running intervals (Grass Farm) 22:35 [4] 6.75 km (3:21 / km) | |
| ahr:144 max:152 shoes: Brooks |
| Racked-up some new PW's for tonight's session. I think Brian was similarly stuffed from the weekend too. 2 x 2.25k loops on undulating limestone trail with 2mins jog recovery + 60s break. Was breathing like a steam train but HR very low and legs hurt the whole time. 10.04, 10.03 and then ran the 3rd one with Mike just so I got the extra loop in 12.30. |
| Running warm up/down 37:00 [3] 4.5 km (8:13 / km) | |
| shoes: Brooks |
| W-up, c-d and recoveries. |
| Note | |
| |
| Got home from training tonight and just sat in the car for about 15mins - almost catatonic. No energy, all a bit emotional. Eventually stumbled to shower, food, bed. |
Monday Feb 12 |
| Core Stability/Stretching 21:00 [1] | |
| shoes: Barefoot |
| Wasn't up to waking-up and squad training this morning, so went down to beach about 8am and did some leisurely but effective stretching. Big surf rolling in, nice and warm. Very therapeutic after a hot, dusty, prickly day in the scrub yesterday. |
| Swimming (Squad) 50:00 [2] | |
| |
| 2.1km. My mind was willing but the body most definitely wasn't. Shoulders were sore from the ride - lats to start with and then my delts but they never loosened-up. Session included a 400TT straight after the warm-up and I swam 6.05 - thought it'd be worse! It was probably the most painful 400 I've done! After that I just went slowly, swam a bit, stood around for a bit, got out early. |
| |
| C • 400 TT 4 |
Sunday Feb 11 |
| MTB 7:20:00 [2] | |
| shoes: Bike, Merida |
| A big day today - met up with an ecclectic group of people at 730am and got back to the car at 7pm after a tour of the local hills trails, linking in bits various of us were familiar with. Slow going due to the twisty tracks, lots of hills but wasn't too hot. Group split after about 3.5hrs (of ride time) with some having to head home, (Eoin, Boltboi, Meg, Neil, Ian) split again at Mundaring which we got to about 4pm (Bill, Nick, Karen, Brian D) and just Jen and I carried on for a tired climb and descent around Red Hill. I found the long single track hard up there as it is very granitey and lumpy and being exhausted made it hard to go point the bike where I wanted it to go, my only two falls here. Legs knackered now, but mentally feel alert and pretty good. Good prep for the Great Karri Ride in a few weeks time - and a fun day all in all. |
Saturday Feb 10 |
| Road Bike 1:52:00 [2] | |
| |
| Riding to and from Red HIill for Saz's training. Had to get up at 530 for this one since I figured driving to Red Hill was pretty soft. It took me longer than I thought to find all my o-stuff - shoulda done it last night but was too smacked from running, so smacked I even forgot to go to Mum&Dad's for pre-arranged dinner! That's NEVER happened before. First I remembered was after O-training when I got the "where were you?" sms!! In the end couldn't fit o-stuff and work stuff in my bag so drove to work and rode from there. Into a weak easterly. Averaged 23.8kph but that did include going up Red Hill at the end.
Of course, Sod's Law ensured that a nasty nor-wester came in by 11am for my ride home. Went through the motions. |
| |
| C • river rides. 5 |
| Orienteering (Red Hill) 1:09:00 [2]**** 6 km (11:30 / km) | |
| spiked:16/18c shoes: Asics goretex |
| Welcome back to my first forest run since July 2006! Two loops of about 3km with 9 controls each in (what used to be) the nice yellow area of the map with lots of granite and a few bits of green stripe. Riding up the hill got my hopes up as a recent fire had burnt both sides of the road and all of the top of the hill on the nth side of Toodyay Road. Alas, the fireys had done a bad job and prevented it burning the map and all the yellow was now green stripe, and all the green stripe was shitter. I think the rocks have multiplied too. And then Saz wanted to do the frigging second loop as well. Sigh. I left in front of her and put tapes out. Had trouble with the second last control on second loop, found a nice kangaroo track sort-of in vaguely the right direction which ended-up at a likely-looking attack point - alas 150m up the gully. Just managed to keep my buffer over tape-collector.
Went for 6 twice - once (typically!) 3m into the forest after leaving the car-park, no damage done, and once a trip followed by out-of-control long striding and culminating in frontal fall on ever-present granite slabs and prickles. Grazed my hand and arm and bruised the outside of my left foot on the offending rock, pretty sore by the end.
Promised Saz we'd train in more speedy areas in future and this session was just to make her appreciate all the rest of them more!! |
| Orienteering warm up/down (Red Hill) 35:00 [1] 3 km (11:40 / km) | |
| shoes: Asics goretex |
| Follow-the-line warm-up through terrain.
Path-of-least-resistance to Toodyay Rd and back on the bitumen for cool down! |
| Orienteering (Metro- Lake Monger) 47:11 [3]* 8.51 km (5:33 / km) | |
| ahr:138 max:178 shoes: Pearl Izumi meshy ones |
| Decided to run the Metro event as (a) it was on a new map (b) very close to home (c)flat as a pancake and (d) promised Jazz I'd run with her around her first O event - now she can feel less guilty about using AP! Unfortunately my route guesstinav was 'semioptimal' so we ran a bit further than anticipated. Note the slow k rate due primarily to the strictly "walk" zone along one bit of lakeside path. Ignored by a number of orienteers who should know better...
HR trace very odd - weird rises here and there, normally it takes a hard run to get over 165 and I wasn' t running hard today. Felt really good surprisingly, but the 178 wasn't a spike - - just the top of a curve on the graph...
|
| |
| C • Honesty 8 |
| Paddling (Matilda Bay) 1:11:23 [3] | |
| shoes: Spectrum Ski |
| 10.5k with Boltboi and Karen. Sort of with Karen! Highlight was feeling great *and* catching a fish - it just jumped into my foot chocks and made me jump!! While I stopped to get it out Boltboi bolted - wanker. That meant time for revenge on the way home and effort was up near a '4' on the way back. Felt really strong and we were heaps quicker than last weekend for the same paddle. Left glute pretty achey by the end, but that's normal on that ski.
Then I remembered this time to get to Mum&Dad's for yesterday's dinner!!! What planet was I on yesterday?? |
Friday Feb 9 |
| Swimming (Squad) 1:05:00 [3] | |
| |
| Sprint session today and I was fresher than usual given no hard training yesterday so that worked out well. 2.9k all up with main set of flat-out 25s into moderate swimming. Finished with 8 x 50 max with 15s rest. Managed all under 40s, quickest 34, last two 35, 36. |
| |
| C • squad 4 |
| Running intervals (McGillivray) 32:00 [4] 8 km (4:00 / km) | |
| shoes: Brooks |
| 3 x 2km at 5k pace with 5mins recovery - e3nough time to stretch and massage calves!. Felt as terrible as I ever have done before a session but made myself start. Ran 8.30, 7.40, 7.39. Then I was pretty annoyed at how crap my first one was so I did another in 7.41. Given my supposed 10k pace a few weeks back was around 4min ks for the same session this speed is about right. Calves still sore from triathlon a bit. |
| Running warm up/down 25:00 [1] 3 km (8:20 / km) | |
| shoes: Brooks |
| Very slow warm-up and cool down around the perimeter of the ovals, and roughly 2mins recovery jog per rep within the 5 recovery interval.
My records show in 2000 I ran these all under 6:27! |
Thursday Feb 8 |
| Note | |
| (rest day) |
| Long run last night was at a faster pace that last week, but didn't feel like it. Also second week in a row where I have been relatively pain free the next morning - pelvis inflammation must finally be settling down, at long last. Ankle was pretty sore yesterday evening but all good this morning. Unfortunately I slept in and missed the ride - the tri on the weekend still trying to get out of my system I think. |
| Core Stability/Stretching (Dog beach) 40:00 [2] | |
| shoes: Barefoot |
| Took the dog down to the beach this evening, strong sea-breeze in so beach was empty. Got kinda edgy after not training today so gave in and did heaps of stretching interspersed with several sets of squat jumps from the wet sand up to the sand-dunes (about 20 jumps), glute strengthening, hopping, plank, push-ups etc.
Felt much better for it. The dog did about 20 x 40m efforts hard out, recovery back. |
Wednesday Feb 7 |
| Swimming (Squad) 1:10:00 [3] | |
| |
| Struggled to get out of bed today and took the first 2/3 of the session to get properly warmed-up. Just in time to lead the last two 500s. Feel good now... bet it doesn't last long. Did 3200m, only short sessions with this squad, but these days that's fine since I'm just using swimming as a way to stay loose and not run so much. |
| Running long 1:19:42 [2] 14.33 km (5:34 / km) | |
| ahr:129 max:152 shoes: Brooks |
| Went north through the green strips in City Beach today then back to the pool in about 50mins to drop off Saz, Valentin. Then carried on around the golf course with the remaining 3. Wil walked again, Jas was very good and turned back for a 60min run as prescribed! |
Tuesday Feb 6 |
| Road Bike (Floreat Group) 1:32:00 [3] | |
| shoes: Bike, Kestrel |
| 50ks today, piked out of the Kings Park extra couple of K as I figured it'd be prudent to give my legs a bit of a rest today. Pace was good today, first 3 of the chase group didn't go past till Devil's Elbow hill and I managed to reel them in about a k later. Eoin won the UWA sprint, only 2 of them went for it as it was a bit strung out :-) |
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| C • Lead Out 2 |
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| C • Easy week 1 |
| Running 45:00 [2] 6 km (7:30 / km) | |
| shoes: Brooks |
| Drills and run throughs on nearby school oval. Had 10 people tonight which always makes it more fun. My calves are really really tight from Sunday's tri - not used to running hard on bitumen,nothing else sore. |
Monday Feb 5 |
| Swimming (Squad) 1:10:00 [3] | |
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| Just went through the motions today, ok till about halfway in then didn't really want to be there. Fortunately a long slow set but a bit too much fly for my tired arms. Disconcertingly my chest (lung) was a bit sore for first 15mins or so, must've gone away as I forgot about it. Probably the 2hours of hard breathing yesterday. |
| Paddling (Floreat Beach) 50:00 [3] | |
| shoes: Spectrum Ski |
| Chilly south-easter blowing, ocean pretty flat. Headed up to Scarborough with Karen then slogged back into blustery headwind. Less than inspired when I finally got back. Had trouble getting ski up the beach and was very glad to have enough time to get a nap in before work. Not that it appears to have helped... yawn. |
| Road Bike (Commute) 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
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Sunday Feb 4 |
| Swimming race (Perth Tri) 21:17 [5] | |
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| 1500m swim. River 27 degrees and shallow enough to touch the bottom in places. Choppy. Swam strongly in second half but was not really into it for first 600m or so - and the horse has bolted by then.40th place. |
| Road Bike race (Perth Tri) 1:05:50 [5] | |
| shoes: Bike, Kestrel |
| 5 x 8km pancake flat out and back laps. Strong southerly ie. headwind on way out. Took first lap steady to let my glutes/hams warm-up properly and then found I felt good on the bike for the first time in years. Ended-up with 16th fastest overall time! |
| Running race (Perth Tri) 39:13 [5] 10 km (3:55 / km) vdot: 53.2 | |
| shoes: Adidas somethings |
| 3 x M-shaped laps. Legs very heavy after ride, came good for lap 2 and a bit of lap 3 before fading. Most happy with no groin pain and yet still not an abysmal run. 39th place. Gone are the days when the run was my strength!
Ironically my weak-as-sh*t times for my ks on Fri night were bang on the money for 10k pace!! |
| Note | |
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| First olympic distance tri for a long while, and last one till next next summer! Enjoyed it but found run tough. Pulled up tired but not sore but managed to beat the first girl for the first time this season! |
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| C • first girl 4 |
| Paddling (Matilda Bay) 1:20:00 [2] | |
| shoes: Spectrum Ski |
| Steady paddle with Boltboi to Canning Bridge and then back with a bit of a detour on the way back into the wind so we could have a tailwind from there home. |
Saturday Feb 3 |
| MTB (Mundaring) 2:46:05 [2] | |
| shoes: Bike, Merida |
| 41k starting in Mundaring down down down to North Ledge, down the downhill track (slowly!) then up Munda Biddi trail to The Dell, legs very very empty, up Gungin, down Gungin (began feeling better here after a sandwich) then Blue Trail to bitumen, then down past weir up to Mundaring loop again and long slow tired slog up the hill for last 30mins. Very very hot started around 8am but was midday as we finished and thermometer on the phone was showing low 40s. Too hot for this sort of stuff. Litre of cold Coke hardly even noticed. Stopped for a float in the river on the way home. Will do stuff all now for rest of day, just stretches if I have time after rego and shopping and beach with dog. |
Friday Feb 2 |
| Swimming (Squad) 55:00 [3] | |
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| Pool was too hot this morning, wouldn't have been surprised to swim into some potatoes and carrots slowly stewing. Pretty wishy-washy short session today, coach made it easier because of a race on Sunday. For crying out loud, that's 48hrs away and this is only low-impact swimming!!
Ankle surprisingly good, was able to push-off the wall, should even be able to run tonight as it's on the flat grass. |
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| C • Tapering?? 2 |
| Paddling (Rockingham) 1:30:00 [1] | |
| shoes: Ski, Spirit plastic |
| Cruisy paddle out around seal and penguin islands and then back with sea-breeze. Saw plenty of seals but pretty low training-benefit paddle. |
| Running intervals (Mcgillivray) 24:00 [4] | |
| shoes: Brooks |
| Felt generally flat tonight, and then the westerly wind stopped as we did our first couple of reps and the easterly came back in cranking the temperature back up to humid mid 30s. 6 x 1km at thresholdy pace. Ran hard but slow, no groin pain... fingers crossed that's about over now... and ankle sore for first 150-250m of each rep but generally ok. 4.01, 3.56, 3.55, 3.50, 3.55, 3.55, 2mins jog recovery. |
| Running warm up/down 33:00 [1] | |
| shoes: Brooks |
| Warm-up... bludged along trying not to think about how tired I felt.
Cool-down... bludged along trying to make sure I didn't walk. Then walked a brisk km with the rogainers Wil and Colette. What a silly mode of exercise. |
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| C • walking 2 |
Thursday Feb 1 |
| Road Bike (Commute) 55:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Wasn't game to group ride this morning with my ankle so just pseudo-slept, iced, then breakfast and a cruisy ride to work. Didn't have to unclick my foot till work which was just as well as I couldn't! Broke my record for the long 29k ride to work by 5mins - but only did the medium 18k!!!
Ankle improving rapidly, can walk on it now after a few sore steps |
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| C • Ipswich 2 |
| Road Bike (commute) 52:00 [2] | |
| shoes: Bike, Gary Fisher mtb |
| Ride home from work just after sunset. Hardly any wind and the air was thick with the various scents of aromatic plants - oleander, jasmine, honeysuckle but the best of all was the beef steak and onion shrub wafting its succulent aroma across the bikepath near Subiaco. Great for strengthening those all important inspiratory muscles! |