Training Archive: ToomsIn the 30 days ending 2007-06-30:
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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 | S | |||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30 | ||
| Paddling 45:00 [2] | |
| Practiced in the boat we will be using next weekend with Jen - inflatable canoe. Much easier to manoevre than the XRaid boats, wasn't really any real need to practice, they go where you want them to. Will have another go with Evo this arvo which could be more useful. Can see my hip flexors getting really sore as the bottom of the boats is flat, may have to try sitting on something during the race... my bag maybe!! | ||
| Paddling 25:00 [1] | |
| Another practice paddle in the blow-up boat, this time mainly for Evo's benefit. No worries at all - Evo was fine in front or back of boat and very strong. | ||
| Core Stability/Stretching 10:00 [0] | |
| Used the time I wasn't paddling to stretch major leg muscles. Don't laugh - muscle size is all relative... | ||
Friday Jun 29 | ||
| Swimming 15:00 [5] 1 km (15:00 / km) | |
| shoes: Barefoot | ||
| 20 x 50m flatout in a 25m pool as part of my team of 3 from work against the other work areas in the 45min SIDS fundraising relay. We were one team-member short. First two 50s were great, then the next few were prettty ugly, then it got good again. Had over 2-monhts out of the pool so was actually quite a good feeling to swim again! | ||
| Core Stability/Stretching (Beach session) 20:00 [3] | |
| shoes: Barefoot | ||
| Was fine all day and the promised front came through late... at 5:29:47 - consequently only the two dedicated (dopey?) athletes at training tonight, Saz and myself. Wasn't too bad, cruisy pace but did exercises properly. | ||
| Running (beach session) 20:00 [3] 3 km (6:40 / km) | |
| shoes: Barefoot | ||
| Warm up, cool down and 5 x 250m or so in the set. | ||
Thursday Jun 28 | ||
| Note | |
| slept:9.5 (sick) | ||
| Very tired today, but feeling I'm on the road to recovery now. Will basically do stuff-all till Sunday morning now to make sure I shake the bug so I can focus on doing bugger all next week in preparation for a hefty weekend! | ||
Wednesday Jun 27 | ||
| Running long 1:35:03 [2] 16.83 km (5:39 / km) | |
| (sick) shoes: Brooks | ||
| Enjoyable run tonight, despite the weather - 13 degrees windy and rainy. Just Saz and I running - it's actually quite motivating for me to finally have someone else who doesn't give a toss about the weather rock-up to training regularly. We ran a lap of Herdsman Lake. It was quite funny at one point where the following exchange occurred:
Tooms: (veering away from road edge) "Watch out for that puddle in the road ahead.." (points to veritable inland sea where a blocked drain has filled the outside lane) Saz: "Mmm" ( moves a few feet away) Then, with impeccable timing a removal van rushed around the bend and through the puddle at about 80kmph. Once the tsunami was over we were coughing, spluttering and completely drenched with great comb-overs happening! Legs felt ok at tonight's steady pace, although afterwards my adductors were like steel cables. I'm certain there's still something wrong with my pelvis function after the bike crash a while back and all the wrong muscles are trying to stabilise the pelvis - consequently they fatigue and transfer the load to other inappropriate muscles eg. adductors to hammies to quads. And for the record, age and guile (read cheating!) conquered youth and superior ability as I won the 60m finish sprint back to the cars with the oldest ploy in the book "Hey, look at the cat over there- - -" Saz looked, I bolted, game over. Tee-hee. That'd be 2 - ZIP! | ||
| C • Finish sprint 2 | ||
Tuesday Jun 26 | ||
| Note | |
| slept:9.5 (sick) | ||
| Blah. | ||
| Running warm up/down 25:00 [3] 5.4 km (4:38 / km) | |
| (sick) shoes: Brooks | ||
| Wazsn't going to run today as still sick and was going to drive from meeting pt to beach but only one guy turned up so decided I'd just do the warm-up and cool-down with him and he'd run with the others at the beach. Then I piked on my pike and did half his reps with him! | ||
| Running intervals 9:00 [4] 2.4 km (3:45 / km) | |
| (sick) shoes: Barefoot | ||
| 4 x 400 with 5mins rest at 3/4 pace and then 4 x 200m flat out. All super-soft sand. Throat sore afterwards but feel really good. | ||
Monday Jun 25 | ||
| Note | |
| (sick) | ||
| Head cold and sore throat. Better now than in a fortnight's time I guess. This is officially the year I have been sick most frequently, normally a cold every 18months or so. Dunno why this year is so different. | ||
| C • Good timing 2 | ||
Sunday Jun 24 | ||
| Orienteering tempo (Badge) 1:00:15 [4] 12.8 km (4:42 / km) | |
| ahr:134 max:168 slept:5.0 (sick) shoes: Asics Trabuco | ||
| Woke up feeling pretty ordinary this morning, but it was clear weather which made a pleasant change after yesterday's wind and lots of rain. 7 degrees at the event over on the next spur from where we camped. I planned to run the course at long slow distance pace and try and do it cleanly. I found I was very tired on the hills - probably due to my cold - but thoroughly enjoyed the run on this great map. Two of the controls were only just in the circle and another couple were not quite right either - and one description (that I noticed) was completely wrong. Still, when running slowly it doesn't really matter, just caused some puzzlement for me... | ||
| MTB 1:06:00 [3] 20.6 km (3:12 / km) | |
| shoes: Bike, Merida | ||
| Out and back ride with Boltboi and Jen South on the munda biddi mtb touring trail where it crosses Brookton Hwy. Felt much better riding than I did running and it was fun - except for when 2 trailbikers overtook us, the first guy under full throttle spraying gravel and sh!t everywhere. Cretins. | ||
Saturday Jun 23 | ||
| Note | |
| slept:9.0 | ||
| Had slim plans to ride today if it wasn't too horrible in the morning - but it was, and so I didn't. If I wasn't spending the afternoon at the junior orienteering camp I'd've ridden but then got warm and slept for a bit - but getting frozen twice in one day is tempting fate. | ||
| Running 28:00 [1] 5 km (5:36 / km) | |
| shoes: Barefoot | ||
| Horrible wet and windy morning so gave the ride a miss and went for a jog instead with the dog on the beach. | ||
| Orienteering (Junior Camp) 1:00:00 [1] | |
| shoes: Asics Trabuco | ||
| Put out tapes, collected in tapes. Beginning to feel sore throat and sniffley. Probably a good thing I skipped the ride. | ||
Friday Jun 22 | ||
| MTB 1:41:00 [2] | |
| shoes: Bike, Merida | ||
| Was really looking forward to getting out on the mtb on my day off, but it was terrible. My legs were flat, I felt awkward and generally a less-than-brilliant day. GPS'd a few single tracks for the existing Gungin MTBO map. | ||
| Paddling 50:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Screaming northerly wind blowing this arvo and I got home from MTB, loaded the ski on and drove up to the marina for a paddle. On the way it started raining. Paddled 30mins into the wind, which was pretty much straight up the coast - the other side of the tiny sandy Pineroo Pt the swell was bigger and I was happy how I was going on the ski as it dropped over the back of oncoming swells. Coming back took 20mins and was pretty good fun when stringing a few runs together. The main front hit just before the beach and by the time I had the ski on the car again and heater on full-bore it had dropped to 11 degrees and it was pissing down. | ||
| Running (Beach Session) 30:00 [3] 3.5 km (8:34 / km) | |
| shoes: Barefoot | ||
| Not the best weather for the beach session (!) - cold, dark, windy and rainy but three hardy souls fronted - Jen, Saz, Dawn plus me. All of us bedecked in rainjackets and two tops. After the warm-up, plank and part of the first set the rain eased and by the second set I think we'd all abandoned the raincoats and it was quite bearable. | ||
| Core Stability/Stretching 20:00 [3] | |
| shoes: Barefoot | ||
| Plank, sit-ups, push-ups, jumps, hops, crunches etc etc usual deal. | ||
Thursday Jun 21 | ||
| Core Stability/Stretching 30:00 [0] | |
| slept:8.0 shoes: Barefoot | ||
| Mainly stretches as too wobbly on my pins to do any meaningful core exercises. Don't feel too bad after the harder-than-usual run last night. | ||
| Road Bike (Commute) 49:13 [2] 27.6 km (1:47 / km) | |
| shoes: Bike, Kestrel | ||
| Ride from 4WD place to work up Wanneroo Rd, Gnagara Rd and back down Alexander Drive. Lots of cars, glass and traffic. Chilly. Legs a bit tired from yesterday. | ||
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot | ||
| Foam rollering and hammy stretches once I got to work. Foam roller was a bit ugly, but they seemed to let go a bit. | ||
| Weird Stuff (Wheelchair Basketball) 1:00:00 [1] | |
| Three 20minute games over at the council's other rec centre which now is the state centre for the Wheelies - basketball, tennis and rugby. They're very very good. Them and a wheelchair is like Craig and an orienteering map - awesome...
I'm going to have absolutely ruined hand and forearm muscles tomorrow - pretty intense workout of lots of sprints up and down the court, fortunately we only played other able-bodied gumbies and not the wheelies who ran rings around us. I'm surprisingly stuffed now. | ||
Wednesday Jun 20 | ||
| Running long 1:30:22 [3] 16.92 km (5:20 / km) | |
| ahr:136 max:162 slept:10.0 weight:76kg shoes: Brooks | ||
| It was with some trepidation I embarked on tonight's run having had pretty awful experiences the last few Weds long runs (and I use the term "run" loosely for the last fortnight). However I was ok after last night's pissy little session and turned out to be ok for first 70mins tonight. Saz and Brian were out to humiliate me (properly this time) but their cunning team-work plan was foiled by my unpredictable ability to keep up today. We ran the first 5k at 5:19pace with Saz pushing ahead and looping back. Then the 5 of us (Wil, Jen) picked Boltboi up at 6pm and did a further hour with bursts of faster running and regroups. Brian was hammering and I made it my goal (sand/grass) to match him (grass/bitumen) on the two faster bits along WCHwy. We managed 4:30pace for one 2k section. Dammit, not quite as quick as Evo's solitary LSD runs... Just when I'd had enough Saz abandoned us and gunned it up Reabold, I went with the others and then duty-of-care kicked-in and I went after - climbed hill in 1.58, bet you she was quicker. Bit sore in the hams on the way back over Kalinda, but generally very happy to actually be able to "run" tonight. Much faster pace for everyone tonight, even with really cold air temp.
Oh, and Saz (since I know you are "studying" at the moment)... that's 1-Nil in finish sprints! Mwah-ha-ha sucker! And I think Boltboi was throwing his weight around running too this time, being pipped in the peleton's earlier sprint by Jen... | ||
Tuesday Jun 19 | ||
| Road Bike 1:40:00 [4] 46 km (2:10 / km) | |
| shoes: Bike, Kestrel | ||
| Very cold morning today, consequently only about 10 people at Floreat although it built to about 25. I was wearing 17 pieces of apparel including shoes and helmet, event went for Saz's double-glove technique and my shoe covers! It seemed to get coldest just after sunrise on the way home.
The ride was at a solid pace today, Boltboi was riding hard and we and another bloke broke away from Swanny to McCabe St where the lights enabled the pack to catch-up. I won the two hill climbs (barely) today and did an extra-long leadout along UWA to try and pay-back 2Speed who had attacked very aggressively at the tennis courts. Even without Eoin I was pipped at the end by a corrugated sprinter on a Cervelo, daylight to third. Felt strong today and was irritated with myself for nearly caving-in and sleeping-in!! | ||
| C • is saz coming to dubbo? 11 | ||
| Running (Durston) 35:00 [3] 5.3 km (6:36 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| W-up c-d and recoveries | ||
| Running hills 11:30 [5] 2.56 mi (4:28 / mi) | |
| ahr:150 max:167 shoes: Pearl Izumi meshy ones | ||
| A new session on the sand/occasional tufts of grass beside Durston Rd, a gradual hill steepening towards the end. There are 10 light poles and we started with long rep and each recovery dropped two light poles off. Was surprised and pleased to find my legs felt ok after this morning's smash-fest. The reps were 556m, 423m, 305m, 200m and 99m. Times two with a jog back recovery. Pleasingly too the second set was faster and hurt more and higher heart-rate. Obviously have the fitness to keep on keeping on - also helped to have the clubbies racing me on the shorter reps. | ||
| C • reitirement (again) 3 | ||
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot | ||
| 15mins much needed stretching in front of the heater with Molly the cat trying to assist! | ||
Monday Jun 18 | ||
| Core Stability/Stretching 25:00 [0] | |
| shoes: Barefoot | ||
| Some much neglected stretching. | ||
Sunday Jun 17 | ||
| MTB (The Dell) 2:15:18 [3] 38.71 km (3:30 / km) | |
| shoes: Bike, Merida | ||
| A great ride today, probably the best one I've done I think as we had a collection of good things - perfect sunny day, a group of 5 pretty similar riders, tracks in great condition and a really good pace set. Boltboi showed some athletic potential and an advanced MTB skillset today, Jen got stronger as we went (or we got tired!), Saz fell off at least 8 times, Evo made us all feel inferior with his amazing hill climbing strength and extra speed. I was surprised not to be more tired after yesterday's ride. | ||
| Hiking (The Dell) 3:31:11 [2] 23.12 km (9:08 / km) | |
| shoes: Asics Trabuco | ||
| About 20mins after we finished riding Jen and I met up with Wil to go for a long jog/walk to prepare a bit more specifically for (a) Wil's rogaine and (b) our adventure race. We ran the Bibbulman flats and downhills over to Kalamunda O map and then walked up the two longest highest hills we could find. One I remember from long runs with Mufti back in the old days. Wil was very focussed, as only Wil can be, Jen found the going easy and I had a ibuprofen-relieved bad patch for about an hour in the middle where my feet and hammies started aching. I think I retired again for a bit of that jog/walk. I'll see the year out as best I can. And probably the next. And the next. Soon I'll be like Eoin...
| ||
| C • retirement 5 | ||
Saturday Jun 16 | ||
| Road Bike (Rider's Choice) 2:40:40 [4] 85 km (1:53 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| Forgot three important rules this morning. 1) When you haven't ridden with group of cyclists for a few months the ride seems harder than you remember. 2) Given the above it is usually a good idea to eat before the ride. 3) Training with cyclists and generally fitter people who are faster than you is more beneficial than, say, body surfing for swim training or social moutain bike riding for bike training.
Nonetheless, a fun ride although I was in dire danger of being dropped for much of the ride until Shelley where I was dropped. After a k or so in my small ring a group of misfits,stragglers, dropees and random others came by and I sped-up and stayed with them. Ironically we caught the main group twice at traffic lights and it all becamce one monster group again. 85km, 31kph door-door. | ||
| C • Didn't catch me though! 3 | ||
| Paddling 42:00 [3] 6 km (7:00 / km) | |
| ahr:100 max:110 shoes: Ski, Mako 6 | ||
| 6ks of steady paddling off south beach. | ||
| Paddling 16:30 [5] 2.41 km (6:51 / km) | |
| ahr:130 max:138 shoes: Ski, Mako 6 | ||
| 4 efforts while paddling.
6:15 1.09km 3.59 760m 1.45 350m 4.08 740m 5 to 5.5min ks, HRs all same, av 130, max 138. | ||
| Note | |
| And just when I don't need to spend big $$ some thief made off with my lycra tights which I accidentally left in the dark carpark with my paddling neoprene shorts. The shorts were there in the morning, but not the tights. So if anyone sees someone wearing a pair of gray and black LineBreak tights with a Paddy Pallin logo and Carboshotz logo on them - smack 'em one for me please. | ||
Friday Jun 15 | ||
| Running warm up/down 18:00 [2] 2.4 km (7:30 / km) | |
| slept:10.5 weight:34.2kg shoes: Barefoot | ||
| Running (Beach circuit) 8:00 [4] 2 km (4:00 / km) | |
| shoes: Barefoot | ||
| Hard 300m runs between exercises - included some zig-zags today to make it harder. | ||
| Core Stability/Stretching 43:00 [4] | |
| shoes: Barefoot | ||
| Having not trained for a bit, or maybe having slept a lot, or a combination of those and alignment of celestial bodies, was able to out-plank Wil and Saz comfortably and continue past the point where it was worth baiting Saz to offer a prize for doubling the effort! Perfect evening, no wind, flat beach for 2/3 of the loop, not too cold. | ||
Wednesday Jun 13 | ||
| Running long 1:22:06 [3] 12.7 km (6:28 / km) | |
| ahr:129 max:161 slept:7.5 shoes: Brooks | ||
| A pleasant enough slow run for the first half hour with Boltboi, Jen, Saz and Brian then the pace picked up a bit along the road as we headed north to Brighton, and picked-up again on the soft sand coming back. Regrouped at the drain and then I suffered a bit heading home, feet were feeling bruised, L hip flexor tight and both hammies sore every stride. I think my running days are well and truly numbered now, it's just not fun any more. K rate is particularly slow due to (a) too dark to run one section of limestone in the first 20min veggie loop (b) strong headwind on the beach and (c) I got dropped on the way back to the pool. Yep, by Boltboi, Brian and Saz.
| ||
| C • tightness 2 | ||
Tuesday Jun 12 | ||
| Road Bike (Floreat group) 1:40:00 [3] | |
| ahr:132 max:171 slept:8.0 shoes: Bike, Kestrel | ||
| Actually woke up feeling rested and took advantage of that moment of stupidity to jump into my tights, lycra top, arm warmers and the rest of the normal cycling gear. Better to be slightly baking than miserably cold! Seemed to be a pretty slow ride today but I was happy with that as my legs were a bit tired on the way home. Apparently there was a crash at the back of the group when Georgie's light fell off his bike and he braked to pick it up. I was right behind him but others further back must have either hit the light and fallen or hit a slowing rider. Boltboi was up the front of the group for much of today... | ||
| Running warm up/down 45:00 [3] 6.15 km (7:19 / km) | |
| ahr:126 max:149 shoes: Pearl Izumi meshy ones | ||
| Easy jog from pool thru to McGillivray with the 4 punters who'd rocked-up. And the easy run back with the 7 punters who did the session. | ||
| Running tempo (McGiillivray) 7:06 [5] 2.01 km (3:32 / km) | |
| ahr:164 max:171 shoes: Pearl Izumi meshy ones | ||
| Had about ten people running tonight, made up a rough handicap to span the anticipated 5min differential between slowest and fastest runners and it was pretty good, kinda came together in last 600m. Fellow called Ian ran first 800m with me then only faded 20s back, just as he dropped-off I started having designs on catching Saz by the end so the combination of the two helped me run much faster than I anticipated. Saz ran another PB. I was exactly the same time as back in January (when it felt far faster and harder). Still over a minute slower than my old pb... | ||
Sunday Jun 10 | ||
| Hiking (Kalbarri Gorge) 5:00:00 [2] 26 km (11:32 / km) | |
| shoes: Asics Trabuco | ||
| 930 started from nature's window and headed upstream to 4-ways. The gorge is far sandier than I remembered, mainly due to the record flooding from last year's 4 cyclones through its 80,000 sq km catchment area. Lots and lots of river rocks made for slow going. We jogged/walked most of the first hour, then stopped for lunch, then pretty much brisk walked from there as the gorge walls get a bit steeper. Stopped again at 4-ways for a swim in the icy water then started the awful return trip - up out of the gorge for 40mins or so and then 12km back on the access roads. I was very glad to get back to the car and had decided to retire from (a) running and (b) training and (c) racing by the time I walked into the car-park.
Then bought an ice-cream and some juice in Kalbarri and drove to Geraldton to say "hi" to Fletch and his brood (and ingest some much needed tea and choccy bikkies!) then drove on to perth getting back about 1130pm. | ||
Saturday Jun 9 | ||
| MTB 49:00 [3] | |
| shoes: Bike, Merida | ||
| Average speed of 9km/hr but it was very very sandy. Managed a top speed of 32kph down a sandhill I would have struggled to run up! Tyre pressure very very low. Had the joy of riding on a surface where the threat of injury is very low ie. soft sand. But then managed to fall off and hit the only hard object in 20km... forearm onto handlebars of Jen's bike as I jack-knifed. Ouch. We left the coast track as it was too soft and rode vaguely back to home on inland sand tracks and by pure chance popped over a ridge and found the tent and car. Fat chance of doing a different loop for more riding so we stopped.
Then drove to Kalbarri. | ||
Friday Jun 8 | ||
| Swimming 10:00 [1] | |
| Went on a snorkelling trip to swim with manta rays. Found two of them that were indulging in courtship behaviour and not at all afraid of 6 snorkellers floating around. Incredible experience! Really clear water and the rays were as interested in us as we were in them. A bit later on same trip did another 40mins or so of snorkelling around a gap in the reef, saw lots of colourful fish, coral and a few small black tip reef sharks trying to look ominous.
Then drove down to Canarvon with Jen. | ||
Thursday Jun 7 | ||
| Note | |
| slept:3.0 (rest day) | ||
| Had an hour's sleep last night and two naps this afternoon. No exercise other than a bit of a swim in the bay looking for colourful fish. | ||
Wednesday Jun 6 | ||
| Running long 1:22:00 [2] 14 km (5:51 / km) | |
| shoes: Brooks | ||
| Terrible run. Sore from the start and legs heavy and tired from the start. Just Brian and Saz tonight, and both were remarkably restrained when they waited, looped back, asked how I was feeling and finally left me to bail home early. | ||
| Note | |
| Went to my folks for dinner then left about 9pm and drove to Coral Bay, arriving around 10am in the morning. Stopped at 4am and had about an hours sleep before continuing. Was weird to go almost 3hrs without having to touch either brake or accelerator pedal... the wonders of crusie control and an empty road! | ||
Tuesday Jun 5 | ||
| MTB (Commute) 20:00 [1] | |
| shoes: Bike, Merida | ||
| Had to take car in for a service early, rode from there to work slowly. What's with the cold easterly wind - it's supposed to be winter and a headwind *home* from work! | ||
| Running warm up/down 38:46 [3] 6.04 km (6:25 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| One of those unique-ish sessions which promised so little but delivered bountifully! I felt a bit like not running hard today, it was windy and pretty cold but when I rocked-up at the car-park there were a bunch of clubbies and a couple of Anaconda-types who'd fronted. None of the slower people had come along so the w-up and c-down were at a decent pace. Bold Park Pool to Floreat groyne was the route. By the time we got to the beach I was raring to go. | ||
| Running intervals (City Beach) 14:45 [5] 3.68 km (4:00 / km) | |
| shoes: Barefoot | ||
| Under lights on the soft soft powdery sand. Used the gps to measure out 200m. Session was 2x600 with 60s recovery, 4x400with 60s rec, then a regroup followed by 4x200m with 30s rec. Forgot to wear HR monitor but I know it was up there as I was racing a few of the clubbies, a different one seemed to try and win each 200m rep, was great for me as I was recovering faster than them and was ready to go each time!! The 600s were up to 640m with hte turns at each end and drifts across to find unsullied sand or footprints, 4s and 2s were pretty right.
600s: 2.39 2.34 400s: 1.39 1.41 1.42 1.41 200s: 42 41 42 43 (carried my shoes on last one as they were the turn-around!). Funny looking at gps afterwards and seeing htat in the recoveries from the 6s I wandered about 40m each time, but in the 400s only wandered 25m, same for the 200s. What a non-useful stat. Great to finally knock-out a session where I could run flat-out and feel like I attacked the session and got something from it. Total contrast to the weekend's painful and disappointing running. | ||
Monday Jun 4 | ||
| MTB Orienteering race (Dryandra) 1:38:42 [5]* | |
| ahr:139 max:162 spiked:16/17c slept:9.5 shoes: Bike, Merida | ||
| Had another brilliant deep sleep in the hut, another very cold night but Duncan woke us up about 830 and it was definitely time to get up and race. Lots of non-orienteers came down for the event today, caught the organisers by surprise. Great to see fit-looking people at orienteering.
I started about a minute behind Fletch and caught him at number one then lead him a merry dance for the next 14 controls. I threatened to pull-away a few times but never got more than about 100m ahead before over-shooting very ill-defined track junctions would bring us back together again. I had a good ride, no leg pain like running and didn't blow-up for a change. Only nav issue was with number 12 that we felt was on the wrong track but on checking turned out there was a parallel unmapped track about 50m before the correct one. Lost a couple of minutes here. Pulled away from Fletch a bit on the way to 13, regrouped at 14 when overshot track junction but pulled away properly through the rocky singletrack to 15. Somehow put about 2mins into him from 16 through 17 to the finish. For someone who has never been a cyclist the lad can ride, and ride hard! Looking at my HR graph and gps plot I was working hard most of the way bar the slower paced tracks around 8 and 9. Poor Eoin snatched defeat from the jaws of victory by coming in in an awesome time of 86mins - but then noting he'd missed the last control, which he hammered out to and back unfortunatley finishing 2nd. 6 riders within 5 or 6 mins of the win - great racing!! | ||
| Running 32:00 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Easy jog with dog to beach from home 15mins, and harder uphill run from beach to home 17mins. Pretty sore to start with, better on way home. Dog was happy. | ||
| Running 27:00 [3] | |
| shoes: Barefoot | ||
| Abandoned the shoes and dog's lead and ran down to drain up to Brighton and back, couple of stops to chat to people who were admiring the dog - it's never me, always the bloody dog! And caught up with James and Alison O'Toole out jogging with their dog. Must be the evening for it - sunny clear-skied 20 degree afternoon, perfect on the beach. Found also that my groin and adductors don't hurt when I run on soft sand.
I like soft sand! | ||
| Note | |
| Was hoping to get some good running and riding in this weekend with Fletch journeying down from Geraldton to train with myself and Evo, 3/4 of our AR team. Evo never showed though...
Boltboi sent through the OTrack file with his track and mine from the MTBO today, fascinating as we chop and change the lead and go quite different ways. Seems certain Eoin would've won if he'd spotted control 17, even with my stoppage time at the "extra" track near number 12. Boltboi will get the track on the web sometime, worth a look. | ||
Sunday Jun 3 | ||
| Orienteering race (Dryandra) 1:40:17 [5]*** 16.27 km (6:10 / km) | |
| ahr:143 max:159 spiked:19/21c slept:11.0 shoes: Asics Trabuco | ||
| Was sore on standing-up out of bed in the morning, adductors on both legs and hammies a bit. Must've been the first half of yesterday's race! Or Friday's half-hearted beach session. Was hurting warming-up but figured it'd go once racing. Wrong. After the first control I was struggling, particulary stepping over logs and making micro-detours around obstacles. By number 6 I decided to take a track option so I could just jog and see if it hurt less on a track. Not really. Then I caught Steve. But actually he'd "caught" me after losing a heap of time and 1 and 2. I tried to stay with him for a couple of controls and then found Brian Dunnage who'd hung on to Fletch for a couple of controls too. Then I found my HR had jumped from 130ish (not trying, legs hurting) to 150ish (trying, legs hurting) so I just figured I could tough it out and hang on to Fletch.
We went different ways a couple of times, particularly into 18?? but were within 10s at the control and jogged it back from there to the second last control where Fletch upped the pace and hammered home. I couldn't go as it was (a) downhill and (b) I'd had enough of the pain so trundled along helping Jane Hardy up the hill. Then I thought, hey, if I can finish within 2mins of Fletch I'll beat him over the two days, so I started jogging again. Very sore afterwards, and the cold air didn't help. Went back to hut and lay down for an hour, 20mins of sleep in their too. Craig is a machine!!! Flogged us by over 20mins. Probably ran less distance than me today again too! Course was 14.4km straight line. | ||
| MTB 1:48:35 [3] | |
| slept:0.3 shoes: Bike, Merida | ||
| Got up and dressed into bike gear about 200pm. Still cold - needed tights and two shirts. By 3pm we'd added Duncan, Rhys, Ray, Saz, Brian to our twosome and went for a ride to the south so Duncan could check-out a potential new MTB area. It actually looked like a good Foot-O area - much better gullies than on Dryandra map! Probably a bit small. For an easy ride had the usual KOM sprints as Rhys and Saz were feeling a bit young and fit. Saw a large echidna on the track on one bit. An enjoyable ride with fun people. | ||
| MTB Orienteering (Night) 29:00 [3] | |
| shoes: Bike, Merida | ||
| 6pmish start to ride the next days "short course" for fun. C-c-cold before the start, needed tights, long gloves and two shirts although after one hill I was comfortably warm. A good test of the lights too for the upcoming AR. Rode with Fletch who had no map, and I had the map in my hand. A steady ride, we found we could stay warm. Had a few light issues though - mine died after 10mins (hadn't charged it or used it for a year or so), then my back light broke in half and half fell off. Retrieved red bit but not batteries. Then later as we finished noticed Fletch had lost his back light!
(Add to that his pump which fell off the roof of the car on the freeway when we were driving back Monday arvo!!!). | ||
| Running warm up/down 9:00 [1] | |
| shoes: Asics Trabuco | ||
Saturday Jun 2 | ||
| Orienteering race (Dryandra) 1:02:02 [5]*** 10.95 km (5:40 / km) | |
| ahr:146 max:159 spiked:8/11c slept:8.5 shoes: Asics Trabuco | ||
| A pretty bland compass-course on the featureless map used on day 1 of the NOL years ago. I felt quite good to start with but inexplicably faded at about 5.5km, tried to pick it up but went from HR of mid 150s to mid 140s. In retrospect, I noticed I began to get sore here to - maybe I tripped on something and aggravated my groin? Was fun to run fast in the forest. | ||
| MTB 58:00 [3] | |
| shoes: Bike, Merida | ||
| Moderate ride with Fletch, Karen, Kim and super-strong Deb Dowson. Just before sunset so colours on tree trunks magnificent. | ||
| Core Stability/Stretching 15:00 [0] | |
| Stretching in front of the fire. Pretty sore. | ||
| Running warm up/down 10:00 [3] | |
| shoes: Asics Trabuco | ||
Friday Jun 1 | ||
| Paddling 55:00 [3] | |
| slept:8.75 shoes: Ski, Mako 6 | ||
| Perfect sunny day for first day of winter, cold in the morning but nice at 4pm down on the beach for a paddle, no wettie or long sleeves required. Ocean flat as a mill-pond and a glorious sunset. Paddled with Fletch (who'd borrowed a Spirit Plastic for his first ocean paddle). Fletch went pretty quick once he stayed upright, turned into a useful paddle for 3 or 4km. | ||
| Core Stability/Stretching (Beach session) 30:00 [3] | |
| shoes: Barefoot | ||
| Straight after paddling joined up with Saz, Wil and a few anaconda-generated people for exercises on beach. Definitely a bit less spark in the body after paddling beforehand, made the arms a bit tireder and groin a little sore - still a hangover from MTB crash last year.
Fletch sat and stretched. Actually, I think he did some push-ups at one point. He's saving himself for the weekend. | ||
| Running warm up/down 25:00 [3] 3 km (8:20 / km) | |
| shoes: Barefoot | ||
| Warm-up, cool-down and hard efforts betwween core exercises. | ||