Training Archive: ToomsIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Running warm up/down 12:00 [2] | |
| (rest day) shoes: Barefoot | ||
| Core Stability/Stretching 15:00 [1] | |
| shoes: Barefoot | ||
| Assumed the role of creche attendant while Mummy Jessica and Mummy Sophie completed their versions of the beach session. Son Jasper is 3 and loud, piercing even. Son Hunter is 1 and cries a lot, although less than last week. I managed my hammy stretches, quads and some other useful stuff in the process finding out I am still stiff from Tuesdays attempts to keep Fletch in sight. I really ought to get back into the pool once more. | ||
Thursday Feb 28 | ||
| Road Bike (Commute) 27:00 [4] 11 km (2:27 / km) | |
| shoes: Bike, Kestrel | ||
| was going to ride the 'long' way today, altered that to middle as I ran out of time mid-morning then finally opted for 'short' - then left late anyway as I went to give the goldfish some flakes and noticed that instead of 4 goldfish and a muntedfish and 2 koi there were an additional 3 mini muntedfish and 1 miniminimunted fish. One of them must've been pregnant when I got them! Felt sorry for the teeny babies as the Koi looked hungry - hopefully they'll still be there when I get home! I'll feed the little ones specially so they grow big enough to not be swallowed qucikly...
Rode 6 x 1min hard on the way into work in a vain attempt to arrive on time. Almost did. Funny how a 60s effort changes my ride pace from 27ish (normal commute pace) to 35ish - without being markedly onerous. Looking forward to the cooler weather tonight! | ||
| C • Racial tolerance 1 | ||
| Road Bike (Commute) 35:00 [3] 16.5 km (2:07 / km) | |
| shoes: Bike, Kestrel | ||
| Left work at 830pm and it was still damn hot outside, around 32 I think and even hotter when stopped at traffic lights with the heat coming off the hot bitumen. It was a real relief to reach the river at East Perth where, although dead calm, the air was cooler. | ||
Wednesday Feb 27 | ||
| Orienteering 25:00 [3] 4 km (6:15 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Pretty boring run around North Freo. Nice to run in a different area but the b/w map doesn't do it for me, and combined with sore legs from Tues intervals I just couldn't be arsed heading out on the "scatter" part of the event so I stopped back at the start. | ||
| Running 25:00 [2] 4 km (6:15 / km) | |
| shoes: Barefoot | ||
| Headed home from pseudO event and took dog for a run on the beach which was much more fun. Right at the end saw a 16week old version of haggles. Priceless to see the expression on the new owners' faces when they saw the lolloping slobbering giant of a dog their kitten-like toy is going to grow into! | ||
Tuesday Feb 26 | ||
| Road Bike warm up/down 20:00 [3] 8 km (2:30 / km) | |
| shoes: Bike, Kestrel | ||
| Road Bike intervals 17:10 [5] 10 km (1:43 / km) | |
| shoes: Bike, Kestrel | ||
| 5 x flat out-n-back 2km down at Floreat beach. It's been 6 years since I've done any attempt at speed work on the bike so it was a bit of a learning curve.
3.41 3.32 3.28 3.21 3.16 Full recovery - which turned out randomly to be between 2mins 10 and 2mins 30 recovery each time, much quicker to recover on the bike than running! Gave the GT 20s headstart for the first 3, then 10s on last two and only caught her on the last rep where I well and truly smashed the first 1km. (I think I gained most of the time by doing a tighter turn within the confines of the narrow road whereas she used the narrow road, the join to WC Hwy and I think at least one lane of WC Hwy to do a counter clockwise (!?!) turn. i think her tactic was to head-on me as I did the normal keep left thing. Maybe it's because she's left-handed? Or maybe just dazed from riding so hard? I'm sure I'll get a dodgey explanation sometime). A fun session, will try and do more of this sort of painful stuff! | ||
| C • dodgy explanation... 1 | ||
| Running warm up/down 18:00 [2] 2.5 km (7:12 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Bumped into Richie Baron-Hay... haven't seen him in years. | ||
| Running intervals 27:30 [5] 8 km (3:26 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 8 x 1km with 3mins 50 rest (left with Fletch so a bit early).
Perfect evening for a run, light sea-breeze, only around 32ish degrees, no footy players blocking the 1k track. 3.35 3.33 3.30 3.27 3.25 3.30 3.29 3.26 Happy to turn those times, the 6th hurt but I felt strong enough to keep an honest effort up in 7 and 8. I feel that there's still capacity to go to around 3.20s in say 8 weeks time as long as things keep progressing as they are. Fletch was mighty, ran strong and dropped time all the way through, very impressive. | ||
Monday Feb 25 | ||
| Road Bike (Commute) 32:00 [2] 11 km (2:55 / km) | |
| slept:10.0 shoes: Bike, Gary Fisher mtb | ||
| Road Bike (Commute) 55:00 [2] 18 km (3:03 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Left later than I thought but it was a nice but somewhat warm evening. After 10mins of going the 'medium' way home I got disinterested in riding but was committed. Then I had to avoid two drunken aboriginees who were blocking the east perth overpass so that made it a bit longer. At Selby st I helped two women push their powerless car out of the intersection - only to see them roll to a stop still in the road at the bottom of the slope. What was so hard about bumping it up onto the low kerb? Women. Waffled home observing the insides of people's houses with the warm weather, lack of any wind (therefore curtains open) and internal lighting displaying peoples furnishings, computers and tvs clearly. | ||
Sunday Feb 24 | ||
| Orienteering 30:24 [4]*** 4.2 km (7:14 / km) +145m 6:10 / km | |
| spiked:14/15c slept:7.0 shoes: Asics Trabuco | ||
| Ran the 'hard' course for a course I drew for Scotch College on their bush property at Dwellingup. Sod's Law was in full effect as a hillside I was never going to map as it was way too thick and featureless turned out to be mostly open with a couple of gullies and a couple of granite things. Silly master in charge specifically asked for a leg for the boys "through the unmapped area"! We started running about 720am so it was lovely and cool. The map was even mostly accurate which pleased me a bit. Steep though, being on the banks of the Murray River. Good place for a winter training camp... paddling, running, riding. | ||
| Orienteering 12:15 [4]*** 2.02 km (6:04 / km) +55m 5:20 / km | |
| spiked:10/10c shoes: Asics Trabuco | ||
| Ran the short course pretty hard as I'd given the GT a 3min head-start. Was following her multitudinous and frequent footprints along the gravel access road to #6, headed high-kneed through the bracken to #7 and never saw her. Arriving at the finish I figured she was hiding behind the shed but wasn't. I began to get a little worried as the course was rather simple and even if I hadn't seen her as the bracken might have been over her head she really ought to have been back by now. Turned out she had turned left in stead of right at a forest edge and in that particular moment I must have come bursting out of the forest, found the MMO and dashed gazelle-like up the hill at 8min ks. Was surprised how much fun this was, and didn't take long to get some semblance of terrain running adaptation back. | ||
| MTB (Turner Hill) 1:46:19 [1] 17 km (6:15 / km) +230m 5:51 / km | |
| shoes: Bike, Merida | ||
| Haven't ridden the single track before at this place so we stopped on the way home from Dwellingup, rode 20mins in along the soft, dusty and slippery pea-gravel before starting on some really nice single track. I was shattered and couldn't make the most of it but in a fresher body it'd be really good fun - lots of track has been recently improved and realigned and some good doable obstacles created. Some of the forest was lovely sheoak and I don't think I've seen many places in WA with larger jarrah tree stumps - there must have been some towering giants here back before the logging turned the forest into a scrappy woodland. | ||
| C • gazelle? 4 | ||
Saturday Feb 23 | ||
| Orienteering race 35:39 [4]* 7.5 km (4:45 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Didn't gps this one as I leant the unit to Henry. I struggled physically and with motivation from 2nd control to 4th control, especially when Dan ran straight past me up the hill. I felt better up near the reservoir when we met up again,him a control ahead. Still didn't feel fast but there was no-one around to compare with. He dropped me again but we came into 17 (3rd last) about 5s apart and it was only up the road to the finish that I had a thought that I'd hold him off and surprisingly managed to do so, kept expecting to blow but didn't. Managed to run 2 sides of a triangle early on inadvertently adding 400m to the loop. | ||
| C • leaning GPS units 1 | ||
| Road Bike (Commute) 40:00 [2] 18 km (2:13 / km) | |
| shoes: Bike, Kestrel | ||
| Home to Kings Park and back. Had a car come out of a side street on my right onto Rokeby road without seeing me and the wife in his passenger seat had a go at him as he squeaked to a stop on the middle of my road. HR as high as it's been for a while. | ||
Friday Feb 22 | ||
| Running (Beach Session) 25:00 [2] | |
| shoes: Barefoot | ||
| Flat tonight. Lovely warm evening though and the short float in the ocean afterwards was great. | ||
| Core Stability/Stretching (Beach Session) 20:00 [2] | |
| shoes: Barefoot | ||
| The usual. Just 'the GT', SteveM and I there, with a cameo appearance from the lovely Sophie who was sharing babysitting duties with Evo. I went slowly tonight, trying to focus on correct technique and muscle recruitment. Couldn't stop yawning! | ||
Thursday Feb 21 | ||
| Road Bike (Red Rock) 2:03:00 [3] 63.5 km (1:56 / km) | |
| slept:6.0 shoes: Bike, Kestrel | ||
| Cool leaving the house today but nice riding temperature once I'd got the first 2km from home out of the way - it's a downhill roll pretty much and the low point next to Newman College and the Wembley Golf Course is rivalled only by Bold Park Drive for early morning icyness! MTBjen came along for the warm-up drudge to Claremont before bailing for more orienteering training! (I reckon coffee at her parent's might've won out). Eoin rocked up at 6:04 as we belatedly rolled out. Pretty cruisy ride today, I know I'm not getting fitter so either the ride was slower or my my legs weren't as rooted as normal since I didn't run Weds night. On Mounts Bay Road there was a bit of a sidewind / headwind in some spots and so I rode up to the front to help the poor fellas out but since nobody accompanied me I was lacking 'roadie cred' and they pretended i wasn't part of the group and I think did their own sprint later on, I couldn't really see back there clearly though. | ||
Tuesday Feb 19 | ||
| Road Bike (Floreat) 1:37:20 [3] 49.7 km (1:58 / km) | |
| slept:6.0 shoes: Bike, Kestrel | ||
| Chilly this morning - wore the arm warmers all ride! Nice though after first 20mins or so, hardly touched my water, bit of a change from last couple of weeks. After another week of less training than was normal my legs were feeling ok and the ride seemed pretty comfortable. Some twit rode up next to me after MTBjen and I were on the front for a minute or so before Eric St and said "Hey Buddy, keep the pace comfortable eh?". The same prat a few mins later lifted the pace with his mate in red to low 40s as we headed for Freo. Obviously the group can only go over 40 if he's on the front. No problems with traffic lights this week for me and McCable St was cruisy as the customary 'energy save' occurred from most of the group. My seat went loose all of a sudden up near Rose's old place so I stopped and tightened it up and rode hard to catch the stagglers, including Saz who was near the back after the nasty undulations. Did a lot of work from CCGS to the tennis courts as all but the front 8 or 9 people had to stop for around a minute at the roundabout - normally I wouldn't bother but MTBjen, Eoin, Boltboi and Saz had all left at the front!
Tired now. | ||
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) | |
| shoes: Brooks | ||
| Running intervals 27:34 [5] 7.5 km (3:41 / km) | |
| shoes: Brooks | ||
| 5 x 1500m with 5mins recovery.
5.39 (3.46/1.53) 5.40 (3.42/1.58) 5.36 (3.45/1.51) 5.35 (3.42/1.53) 5.29 (3.38/1.51) Kwads heavy on the warm-up, never a good sign and I went through the first km 11s slower than last week which was a surprise as I ran fairly hard so I resigned myself to another "get through it" session. As it happened the session was fairly positive, I put a pretty hard effort in the 4th one to try and stay consistent figuring well we'll see what happens in the 5th as slong as I do it. Then Jess, who'd been showing signs of her former running days, said she'd run the first 500m with me. Damn, no bludging now. She held my pace for 400m into the wind and I pushed along from there. | ||
Sunday Feb 17 | ||
| Orienteering (UWA) 21:00 [4] 4.3 km (4:53 / km) | |
| shoes: Brooks | ||
| We decided this morning to do some exercise today so combined some map training for Jen with a dog jog with Jen's Grandma's birthday lunch and Jen's Dad's weekly exercise. 15 controls through UWA campus and I headed off a couple of minutes in front armed with a green tradies crayon and a few code words. "Psycho dogs n fish". Made more difficult by a building that has gone, and another that is now on top of control 11. Managed to run about 5s a k faster than at yesterday's metro Event even with stopping to graffiti the campus every minute or so. This get-them-in-order stuff is heaps more fun, thoroughly enjoyed it, want to do lots more now. | ||
Saturday Feb 16 | ||
| MTB (Gungin) 4:47:00 [3] 70 km (4:06 / km) | |
| slept:6.5 shoes: Bike, Merida | ||
| Another early start. Although after Wil discovered a bolt missing from his shoe it turned into a 635 departure instead of 615. What's so hard about checking your equipment before you ride? Perfect morning, no wind at all but it soon became pretty humid, just the 3 of us riding - Wil, Boltboi and I. Lots of stops to wait for Wil who although riding better is very very careful on any downhills. He got tired and after walking up the loong climb after Pickering Brook he bailed home on the bitumen and Boltboi and I rode home with only two brief stops.
I felt really bad for the first 90mins but then after that came good and was strong all the rest of the way this weekend, which was a good feeling. Boltboi was riding much stronger than he has been and we had a good tussle through the Blue tag and up Lockwood rd hill. | ||
| C • Pot calls kettle 2 | ||
| Orienteering (MetrO Swanbourne) 34:13 [4] 6.92 km (4:57 / km) | |
| ahr:145 max:160 shoes: Brooks | ||
| Felt better than last week's event, but still faded at about the 15min mark probably just leg tiredness again as my HR was in the 140s pretty much all the time which is a bit low given the effort I was putting in. The 160 max was somehow in the last 200m on a gradual downhill to the finish - probably the only time I got a good cadence up. My route was a bit better this week but still marred by getting 3 controls that partway through I realised I should have dropped and saved around 500m. A fair way off the pace again today, less than a minute a km this time though. Maybe I'll run fresh next week and see what difference it makes? | ||
Friday Feb 15 | ||
| Core Stability/Stretching (Beach Session) 40:00 [3] | |
| shoes: Barefoot | ||
Thursday Feb 14 | ||
| Road Bike (Red Rock) 1:58:30 [4] 62.7 km (1:53 / km) | |
| slept:8.0 shoes: Bike, Kestrel | ||
| Had drunk 1/4 of my bottle on the way to the group this morning - it was pretty warm and dry early, need two bottles if it's this warm again, especially when probably not fully hydrated from last night's run. Bludge pace to Freo but it really cranked up from Pt Walter through to Mt Henry Bridge where Eoin, following physio's orders to the letter, just kept riding really steady while the rest of the pack braked, rolled and generally slowed right down for the sprint so they all lost. Or not. Mts Bay road was solid again, but only high forties today, not so much of a tailwind. In fact, no tailwind. Boltboi rode strong, stayed with the faster 2/3 of the group which ejected 10 or so riders off the back at Burke Drive when we were doing 50+ for most of it.
Funny how the start of the ride is different now - a year ago the fast group of about 30 rolled out followed by 8-12 in the 'slow' group and we (the slow group) would roll-through for the whole ride. Now it's completely flipped about and the slow group's become really big. Realised on my way home that it must've been a faster ride as (a) my legs didn't want to stay seated on the hills and (b) I had an average of 32.9kph still showing while the fire engines took on the buses on the railway overpass. | ||
| C • Sirens 2 | ||
Wednesday Feb 13 | ||
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Very hot, 37, short warm-up, wander-type cool down. | ||
| Running long 1:00:00 [3] 10.62 km (5:39 / km) | |
| shoes: Brooks | ||
| Was a bit worried how my legs would pull up from Tues night but needn't have worried too much. They were tender, but just generally and didn't slow me down too much. Saz came along for the first time in weeks and Wil piked. MTBjen was on a mission i) to complain about her legs being tired at every opportunity and ii) to run fast nonetheless! It was quite brisk (for our usual LSD) and we picked Richard Matthews up down at City Beach for a few kilometres. Nice to know we were only doing an hour. | ||
Tuesday Feb 12 | ||
| Road Bike (Floreat Group) 1:42:00 [3] 50 km (2:02 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| Gusty easterlies this morning which made it less than pleasant, especially for lightweight windcatcher like me. Seemed quite a bit darker this morning too, only turned my lights off near 7am. I was near the back most of the time watching a few poor souls drop off along Challenger, another two on West Coast but then the group stayed together all the way down to Freo at a sedate pace only to be split by a red light. About 10 twits rode through it leaving about 10 of us waiting. And then we got another red light. And then red at McCabe St. I headed off in pursuit into the easterly up the hill and a gust pushed me into the kerb, just glanced it luckily, and then the chase group came through. I jumped onto 3rd wheel then when it slowed to 34kph went past and hammered to the bricked corner where we caught the pack. Legs rooted I then got dropped by everyone up the hill!
Rest of the ride was pretty sedate. | ||
| Running intervals 31:00 [4] 8 km (3:52 / km) | |
| slept:9.0 shoes: Pearl Izumi meshy ones | ||
| 4 x 2k a bit quicker than the last block of training. 6mins rest.
7.25 (3.37/3.47) 7.24 (3.35/3.48) 7.34 (3.40/3.53) 7.35 (3.45/3.50) Body ran ok tonight, had to stop at 1500 mark of last one but was through the 500 into the wind in 1:50 so was probably going to go a touch quciker than my estimate. | ||
| C • Good Stuff 1 | ||
Monday Feb 11 | ||
| Note | |
| slept:11.0 (rest day) | ||
| One felt good, a second rest day might even be better. Check out the crap training conditions for the rest of this week...
Wednesday Windy morning. Mainly fine. Min 22 Max 37 Thursday Fine. Very hot. Min 23 Max 38 Friday Fine. Hot. Min 24 Max 36 Saturday Fine. Very hot. Min 22 Max 38 Sunday Fine. Very hot. Min 23 Max 39 Monday Fine. Min 23 Max 37 At least the swim to Rottnest will go ahead this year with flat water, tailwind and mega-sunburn. I might start training at night to avoid the worst of the heat!! | ||
Sunday Feb 10 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Slept pretty well but still feel sleepy. Have to spend half the day at work and then finish a few hours of OCADing by tomorrow morning so will just concentrate on eating and working. Quads and hams a bit tender, otherwise ok. Happy with that given the 3 hard runs and the long run this week. | ||
Saturday Feb 9 | ||
| MTB 5:20:00 [3] 67 km (4:47 / km) | |
| shoes: Bike, Merida | ||
| Early dark start to avoid the heat and get some time later in the day. Started off a bit tired and leg sore and then got mega-hungry by about 1hr mark. Needed to catch up with MTBjen who had the sandwiches but she was on a mission and was leading tRicky and Boltboi at a determined pace ever onwards and I rode the whole Blue tag trail on my own pining for a sandwich. I eventually grabbed a sandwich when they stopped at the start of the white tag trail, then about 20mins later I came good and although tired got through the rest of the ride slowly but ok. Had a couple of stops near Pickering Brook and then rode up the new single track from the creek crossing to top of the mega-hill. Will be a great track in a few more weeks when it's ridden in. Coming down off Gungin was great fun with no loose gravel after Thurs rain. | ||
| Orienteering race (MetrO) 38:45 [4] 8.09 km (4:47 / km) | |
| shoes: Brooks Beast | ||
| Really struggled between the end of the MTB ride and start of this run, very very tired from not quite enough sleep followed by a bit too much riding and simply unable to get enough recharge into the body. Consequently started the MetrO expecting to feel crap and go very slowly. I spent 30s scanning the course and then headed out with a plan for the first 6 controls - normally I just go to the nearest in whatever direction. Felt ok in the first 100m and was pleasantly surprised. Discovered I was going the same way as Tapscott and Evo (both on the medium). I was running exactly at Tappy's speed but Evo caught me at my 4th after getting an extra control, one of the ones which normal people don't deviate for but which Pete makes a habit of getting, I think primarily so he can just win each week, but with several kilometres more than the next person! In one leg he gained about 80m, he goes so fast. I'd pretty much decided what I was doing by halfway round and then butchered the micro-route choice between 5 controls and added about 1/2km. Bugger. Soldier on, put it out of your mind! Ran pretty solidly, even after my 14min blow-up spot and was a bit dismayed to see Wil finish just infront of me and tRicky already giving his post-race interviews. GPS said 8km for me, Curryman who did what Wil did ran 7.1, Simmo 7.05 so I essentially ran a very poor choice. Very glad MTBjen didn't do the long course as she beat Tappy who was running my speed... | ||
Friday Feb 8 | ||
| Core Stability/Stretching 10:00 [0] | |
| Took the dog for a short walk on the pristine beach - the tide must've been high last night as the water had been running down to the dunes and pooling. We were the first down there as it was just on sunrise and dog loved it as the ball bounced on the sand for him. I did my neural hammy stretches and some quad/hip flexor stretching. Bit stiff from the last few days. | ||
| Swimming (ocean) 13:00 [2] 0.85 km (15:18 / km) | |
| Ocean was super super flat - the reflected waves off the beach were almost big enough to body surf. Swam up towards the groyne and back straight before beach training. Forgot my goggles for the thrird time in a row but other than not being able to see much it doesn't bother my eyes all that much. | ||
| Core Stability/Stretching (Beach session) 30:00 [3] | |
| shoes: Barefoot | ||
| Lovely easterly blowing tonight, very warm but not unpleasantly so. Beach virtually deserted which was strange. Vera, Dawn, Wil, Jen, Ngaire and I tonight. Legs took a bit to get going but it was actually the first session in a couple of months that I was able to attack rather than survive. Did 'cardio' afterwards hence extra 5mins. Fantastic float in the big salty swimming pool afterwards. | ||
| Running (Beach session) 15:00 [4] | |
| shoes: Barefoot | ||
| Running bits. Sand a bit firmer today after the water wash overnight and 48mm of rain yesterday... If only the 5ktt had been last night!! | ||
Thursday Feb 7 | ||
| Running long 2:00:20 [3] 20.3 km (5:56 / km) | |
| rhr:40 slept:6.0 shoes: Brooks Beast | ||
| After no rain for something like 40 days we got over 50mm today - made for a great Wednesday long run, but on a Thursday. While waiting for Wil I was nodding off a bit but my HR went from high sixties to 40 - 43 really quickly as I sat in the back of the wagon. It's been years since I've measured a true rHR in the morning, I might have to try it one day and see if it's got a 3 as a first digit at the moment!
With just the two of us we did a minimal bitumen single loop effort - Rebold hill, CCGS playing fields, Cott golf course, Swanbourne primary, Cresswell oval, Scotch playing fields, Allen Park, Swanbourne SLSC then a long haul up the beach to Floreat SLSC and back up the Boulevard. I was fine till about 105mins, then got really hungry and flatter. Wasn't planning on a long run so had no water or food with me which was a bit silly but the cooler conditions and Wil's enthusiasm to go long forced us extra - and he paid for it, struggling along the beach and walking the last couple of kilometres. I looped back for him on the deserted beach twice and ran on an extra k past the pool to hit the 2hr mark. Hammies a little achey, but only to be expected after racing two nights in a row. | ||
| C • rhr 5 | ||
Wednesday Feb 6 | ||
| Road Bike (Commute) 15:00 [3] | |
| shoes: Bike, Merida | ||
| Struggled from Nedlands to Causeway aiming to hang onto MTBjen's slip-stream as she went 'aero' on the roadie into the screaming easterly. hot. | ||
| Orienteering race (Midweek sprint) 25:00 [5]* 5.4 km (4:38 / km) | |
| spiked:17/18c slept:8.0 shoes: Asics Orient | ||
| No warm up other than some cursory bum kicks, dynamic stretches as it was stinking hot. Was surprised on the way to #1 that my legs were still ok after last night's TT so I ran as hard as I could in a valiant attempt to beat tRicky, minimise the damage to Evo and show Craig that I am not a totally spent force yet - he was 2mins behind on the start grid so I was hoping he was having a half-hearted day. Heirisson Island is a pretty bland place but it was fun to run fast through it from bench to thicket. One real error as I left #7 in a funny direction and was hesitant in the more detailed stuff at the end. tRicky got confused by some thickets, a guy in a boat yelling at him to say where the control was and the kangaroos hiding the controls. haven't seen any results yet but I managed to run a few hundred metres further than Craig and Boltboi. MTBjen had a 3min head start and I nearly had her at 7, then conceded ground to her on the way to 8, before overhauling her. | ||
| Road Bike (Commute) 13:00 [4] | |
| shoes: Bike, Merida | ||
| Rode back to Nedlands with Evo and MTBjen. Somewhat hard due to Jen on the roadie picking up the pace and then Pete unable to resist on his MTB flying off the front. We were doing 46kph when I went past Jen to chase him over the last k or two to UWA. Ouch, very fast!! | ||
Tuesday Feb 5 | ||
| Road Bike (Floreat Ride) 1:38:00 [4] 49.55 km (1:59 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| I left home a minute or two after MTBjen as I was mucking around attaching my lights and filling her drinkbottle for her. Then I rode fast to Floreat for the ride, mega humid and hot this morning, Boltboi said City thermometer was showing 30 degrees as he drove past at 5:40am. Met the group and went to have a long draught of sweet cool H2O elixir only to find I'd left my bottle at home. D'oh, not a good day to ride without water. Oh well. No Saz but we figured she was tired from the tri on the weekend. Cruisy start (which was good as today I was saving myself to minimise the embarassment of being slaughtered by Fletch in the 5k TT tonight) until we hit WCHwy and then it got a bit faster, until all 4/4 red lights. Saz appeared too, was very late rocking-up this morning!
Chase group came by (fast) just before the red light at Eric St. Carlo went after them. Then we stopped at Cott lights too where the chase group were similarly becalmed. This time me and a couple of others went after them and I managed to stay with them until Carlo went for the sprint win at Port when the pace was too much. Two red lights on Stirling Hwy enabled me to catch-up again but was promptly dropped going up the hill to McCabe st - a rubbish truck enabled the group speed to go stupidly high and back out of the draft zone it was game over for me. I dribbled through to the hills when the main group caught up and I stayed with the front 4 of them through to CCGS where, lo behold, it looked like either we were riding really slow or MTBjen had managed to get out of 2nd gear as she rolled in at the front of the rest. Through to UWA was steady, had to put up with both Boltboi and MTBjen showing off their nosebleeds before the Hacket Drive effort where I said to Boltboi that I'd lead him out. Worked a treat, hit 53.5kph as we went past the Tav then faded badly from there but no-one came past, so my first pseudo-sprint win ever, Boltboi 2nd, MTBjen doing the "embarass as many as I can as I'm a chick" thing very close behind in 4th or 5th, who cares... Cruising home was surprised to see Saz still in the same timezone as us and then MTBjen tried to total 17 riders in one emotional braking manoeuvre as she braked heavily to go up the kerb on the left whilst fluttering her right fingers at me? After leaving Boltboi and Saz at Floreat I was just starting the climb up Mont Wembley Downs and I saw a blue drink bottle on the kerb on the left. "funny" i thought, silly place to put a drink bottle. Then I saw the Be Active logo and thought "I had a bottle like... you dick, that's your bottle!" I didn't forget it, it just fell out when I hit the speed hump in the dark coming down the hill at 45kph or so and never noticed!! Drank 750ml in 3.2s riding up the hill ala 'Solo Man' advert. Light on the fizz so you can slam it down fast! | ||
| Running warm up/down 15:30 [3] 2.1 km (7:23 / km) | |
| shoes: Asics Orient | ||
| Running race (Golf Course Hcp) 19:21 [5] 4.95 km (3:55 / km) +160m 3:22 / km | |
| ahr:158 max:164 slept:0.5 shoes: Asics Orient | ||
| 35 degrees and 30% humidity, not the nicest conditions - but at least it ws overcast. I was looking forward to this hard effort but not anticipating a fast time. I planned to go out hard as last time I held back a bit and had no ill effects on my hammies. So I did and was feeling fast too until the halfway hill where I became heavy and sluggish. That meant Durston Rd was a plod but with the added bonus of a red-lining HR. Fletch passed me just before the top and I just got Wil to hold off inverse line honours. Saz ran well, Steve Mansfield took out line honours, Lisa and Cherie chalked up their first run, Brian and Dawn ran earlier.
I thnk I can take a positive out that I was able to engage my old fast speed for the first half of the run - it feels like at some point it wil lkick-in again, bring it on. Looking back on the GPS: 1k:3:23 2k:7.28 (4.05) hill climb 2.5k:9.29 3k: 11.25 (3.57) 4k:16:04 (4.39) sandly long hill climb 5k:19.21 (3.17) | ||
| C • Average!! 1 | ||
Monday Feb 4 | ||
| Note | |
| slept:10.5 (rest day) | ||
Sunday Feb 3 | ||
| MTB 1:30:00 [1] | |
| slept:7.0 shoes: Bike, Merida | ||
| My bike really needs a clean I noticed before this ride. This ride was an opoportunity for my sister Caitlin to redeem her birthday voucher for an MTB ride and snacks afterwards. She'd never ridden an MTB before, never ridden offroad and doesn't ride much. However, she proved that ignorance is bliss and proceded to negotiate drops, roll-overs and sundry obstacles with the right idea and pretty good success - - - I found it amazing what just came naturally to her! She was pretty unfit and the soft gravel challenged her at times but if she were to ride regularly she'd be amazing. Me Dad came along too on his brand-new MTB that he's ridden twice on the bitumen. He fell off a couple of times, probably slept for the rest of the day afterwards but seemed to genuinely enjoy it too. MTBjen took Caitlin for an extra 500m loop and tried to break her. "It's much more fun this way..." were her words just before Cait did her ankle... | ||
| C • not my fault... 1 | ||
| MTB 26:00 [2] | |
| shoes: Bike, Merida | ||
| Drove from Jarrahdale to Dwellingup to map some of Scotch College's bush area. They'd left the gate locked so I 4wd up to a more isolated parking area then rode my bike in to the bit I had to map. Not only was the gate locked and the temperature about 36 degrees and it was midday but I realised I'd left my shoes at home - consequently spent 3.5hrs walking around on the side of a steep hill in my MTB shoes! | ||
Saturday Feb 2 | ||
| Road Bike (Commute) 35:00 [3] | |
| shoes: Bike, Kestrel | ||
| Dribbled up to Trigg with MTBjen but then had a middle-aged guy blast past us at an impressive speed. A few minutes later he was still 200m ahead so I asked Jen if she wanted to do the "humilated by a chick" manoeuvre? She agreed so I ramped it up to around 50kph (wind assisted) with her on my wheel and then just before we reached him I peeled-off and sat on her wheel as we went past and humilated him via chick pass! Continued on solidly to MetrO event. | ||
| Orienteering (Hillarys MetrO) 54:00 [2] 9 km (6:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| What an awful run. The course was pretty well-set but it was one of my least enjoyable runs ever. And somehow Wil managed to almost be beated by me. On the way to my first control I found the correct minor track but then it split into 3 unmapped minor tracks. Not so good. On the way to 2 it was really really hot. My third was hung 20m away from where it should have been on a different feature, cost me time. It got hotter on the new black tar in the subdivision of McMansions. I sweated a bit. I felt really lethargic. No-one else had come my way and I was lonely. Must've been doing it all wrong. Still tired from the week before. Sweated some more. Saw Boltboi. Sweated more. Saw Fletch. Then the sweat-soaked jocks fell down, being held up by the crutch of my shorts. Not a good look in suburban swanky Hillarys to be jogging along reaching your hand down the inside of your shorts and out the bottom of them to grab your sweat-socked jocks and pulling them up. Two attempts later I pulled the sides so high up they hung out the top of my shorts. Again, not a good look. But they stayed up from there on although my rasping breathing became a little higher pitched. After the 87th revision of my loop I missed out all the sensible ones and instead walked up and down the dead-ends in the sand dunes to complete quite definitely my worst metrO event ever.
| ||
| Road Bike (Commute) 45:00 [2] | |
| shoes: Bike, Kestrel | ||
| Legs were knackered into the wind, not from the run or the ride but still from lack of sleep and lots of training in preceding fortnight. Really struggled slowly home, MTBjen disappeared wayy ahead and I had to stand up on the undulations through the dunes. Was going slowly enough to not present as a hazard to the girls in bikinis showering next to the path at Scarboro Beach. Glad I forgot to reset the computer and couldn't see it hit single figures up Col du Glenelg. | ||
Friday Feb 1 | ||
| Core Stability/Stretching (Beach session) 25:00 [3] | |
| slept:10.5 (rest day) shoes: Barefoot | ||
| Soft all round tonight. Soft sand, hardly any punters, Wil softly bailed early, my muscles were soft, Cherie was softly late. We all softly bailed from cardio. | ||
| Running (Beachsession) 18:00 [3] 2 km (9:00 / km) | |
| shoes: Barefoot | ||