Wednesday Jan 31 |
 | Swimming (Squad) 1:10:00 [3] | |
| |
| Felt crap today but swam well. One of those weird days. Main set 300 solid, 100 easy, 200 max three times through. 200s were 2.45, 2.42, 2.38. I haven't seen a '3' as the second digit for a few years... |
| Running 1:31:34 [3] 15.96 km (5:44 / km) | |
| shoes: Brooks |
| Undulating run around Bold Park and surrounds. A girl from swimming came along with her French friend, who looked like she could run. Then they proved that they were fitter and faster than the rest of us and even took the hills and sand in their stride. (Rachel, you know Jasmine?). Rolled my ankle badly on a green pine cone where the sodding cockatoos were breaking them off the trees. Can hardly weight-bear on it this evening, bugger, it's been a couple of years since I've rolled an ankle!
On the plus side of the equation, first long run (and I use the term 'long' loosely) where my abs/groin haven't had me doubled-over in pain when I cough or sneeze afterwards... BRILLIANT news! Must be those 3 days of anti-advice I followed... |
| |
| C • Jasmin 4 |
Tuesday Jan 30 |
| Road Bike 35:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Dribble into car service joint to collect car, now with a new clutch and welded-up exhaust. Felt better on the bike today. Might stay ahead of Saz and Wil at training later today... |
| Running warm up/down 52:29 [1] 7.52 km (6:59 / km) | |
| ahr:115 max:132 shoes: Asics Orient |
| |
| Running (McGillivray) 7:06 [5] 2.01 km (3:32 / km) | |
| ahr:158 max:166 shoes: Asics Orient |
| Much nicer conditions tonight, light westerly and the grass is in perfect nick around the 1k line. Was happy to improve my time, but still don't feel like I'm in full flight although I went as hard as I felt I could. I think I'm still wary of 'the pain' in my groin/inner thigh. Plus I'm beginning to forget how hard I have to run - should it always hurt like hell from the start or, like tonight, is it merely hardish?? Don't answer Craig!! |
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| C • MGillivray 5 |
Monday Jan 29 |
| Road Bike 20:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very slow ride from car service centre to work. |
| Road Bike 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very slow ride home. Not tired, just taking it really easily. |
Sunday Jan 28 |
| MTB (JFNP) 1:45:00 [2] | |
| shoes: Bike, Merida |
| Rode in John Forrest up to the Eagle Trail, 2nd half entirely single track and mostly down hill, lots of fractured granite, little drops and pretty tough on the arms and hands - great fun though! Was slightly faster than my comfort zone but following Jen's lines as best I could with the exception of the bigger drops that I piked from. |
| Running intervals (McGillivray) 24:00 [4] 6 km (4:00 / km) | |
| shoes: Brooks |
| 4 x 1500m with 200m jog. A bit cooler this evening, had dropped to about 34ish but still planned it as a "just get through it" session that I missed on Friday. 6.01, 6.10, 6.07, 5.58. No groin/ab pain so hopefully still on the improve... |
| Running warm up/down 23:00 [1] 2 km (11:30 / km) | |
| shoes: Brooks |
| W-up, cool-d and recoveries |
| Core Stability/Stretching 30:00 [0] | |
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| Again the cricket on telly provided a perfect time to properly stretch. |
| Note | |
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| Probably a bit silly to run 3-days in a row, but Karen suggested taking 2 weeks off to let things heal properly and, Sod's Law in full effect, I seem to have lost a few niggles!
I plan to take this week a bit easier as I can't tempt fate for too many weeks and there is an olympic disatnce tri this coming weekend which I'll suffer horribly in unless I back-off a bit. |
| Note | |
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| I notice that much of Julimar Forest has been burnt in an out of control fire... could be a few more changes yet to our calendar! And more fire control tracks added I would guess. |
Saturday Jan 27 |
| Road Bike (Round RIver) 2:34:00 [2] | |
| shoes: Bike, Kestrel |
| Didn't really want to play today, but at least it was only around 30 this morning. Just me and Boltboi and Karen and I was the weakest. |
| Orienteering (MetrO series) 36:00 [4] 6.99 km (5:09 / km) | |
| shoes: Brooks |
| Hot, damn hot for my first orienteering of any sort since July. 42 degrees but at least the clouds were out, wasn't as hard on the body as yesterday's mickey-mouse aquathlon. Took me about 12 controls to get sorted as to how I was going to finish-up. Importantly I denied Wil his water bottle but got thrashed by Ricky the rogainer. Only about 60 people there today oddly enough. |
| Paddling (Canning River) 1:42:00 [1] | |
| shoes: Ski, Spirit plastic |
| Very cruisy paddle with Boltboi and Jen about 1/2 hour after the MetrO event finished. Very hot and humid - and that was just the sluggish river! Not as nice as the crystal clear ocean, but better than running! Plenty of local tribesmen fishing from the backs, fortunately they didn't find the cars! |
Friday Jan 26 |
| MTB (The Dell) 2:35:00 [3] | |
| shoes: Bike, Merida |
| Met up with Boltboi, Jen Guru-Taylor, Karen and some guy called Graham from Perth MTB club. Rode a biggish lap of mostly single track including all the way up the 'down' bit of Mt Gungin then went exploring on an unfamiliar bit of track back to south ledge. Then single tracked it on Blue track back to Gungin, group split there, Jen and I climbed Gungin again, single tracked it back to The Dell and then we all headed to the bakery for some much needed cold drinks and doughnuts. Gonna be 39 today, thankfully with the strong easterlies it made the 32 feel cooler than that. |
| Road Bike 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very very slow ride from home into the city for the aquathon. No point driving with the heaps of people heading in for fireworks. Very, very hot, over 40 degrees apparantly. |
| Swimming race (Aquathlon) 4:30 [5] | |
| |
| 300m triangular swim course at Barrack St in the river. 25 invited athletes racing. Somehow I got a guernsey on fading memories... came out middle of the pack. That was the nice refreshing bit over with. |
| Running race (Aquathlon) 11:00 [5] 3 km (3:40 / km) vdot: 52.8 | |
| shoes: Adidas somethings |
| 5 x 600m laps in 41 degree baking heat at 6pm in front of hundreds of young people on the river foreshore who had been there drinking most of the day! Ran strongly but not able to be aggressive or fast and lost a couple of spots. Beat Mark Batten though who has been ahead of me in the last two tris. 3 laps was ok, then even with a mouthful of water each lap it was hard on the throat with the hot dry air running that hard. |
| Road Bike 35:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Easy ride home again after the race. Wind assisted, hence the quicker speed. |
| Paddling (Floreat drain) 31:00 [2] | |
| shoes: Ski, Spirit plastic |
| Took dog and ski down to beach to cool off about 730pm, still 40 frigging degrees. Finished my paddle at sunset on completely flat ocean with what seemed like most of the local population hanging out trying to cool off. Took about 5 nanoseconds to dry off in the strong hot easterly wind - was like standing under a massive hot air hand dryer! |
| Note | |
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| I think this afternoon was about the hottest temperature I have ever tried to race in, at least at that intensity. The Xraid earlier this year was up around 36 degrees but this was so frigging intense. Coming home from the beach after sunset it was still 38 degrees, gonna be tough to sleep tonight. There is a big thunderstorn on the whole northern horizon with some speccy lightning, so that might cool things for a bit before it gets humid! |
Thursday Jan 25 |
| Core Stability/Stretching 30:00 [1] | |
| |
| Didn't get up for the ride this morning, last night's run took a bit more out of me than normal, groin and adductor pretty sore. Woke up about 6am instead and still had time to do my exercises and stretches. Damn, and I've had such a good run getting-up since start of Jan, first sleep in. |
| |
| C • Sleep In 3 |
| Paddling (Floreat Beach) 1:07:00 [3] | |
| shoes: Ski, Spirit plastic |
| 39 it got to today so was glad to be paddling instead of running tonight - nice sea breeze in on the coast. Paddled south into it to Swanny for about 40mins, came back in 25 and even had one fall off when the stupid heavy plastic ski with the $hit rudder went sideways on a decent swell and I got swamped - right in front of City surf club... the shame! Caught a nice little wave into the beach though and kept it straight. |
Wednesday Jan 24 |
| Swimming (Squad) 1:05:00 [3] | |
| |
| 3.2k. Struggled to get out of bed but swam pretty well. Main set 12 x 200m with 20s rest. 3 mod, 3 solid, 6 hard. Last 4 were 2.58, 2.57, 2.55, 2.53. |
| |
| C • 200s 4 |
| Running long 36:19 [2] 5.99 km (6:04 / km) | |
| ahr:124 max:145 shoes: Brooks |
| 900m warm-up jog before Saz's hard effort, then 5k easy jog around the golf course with Wil. Fortunately he didn't find any money today! Hip flexors getting pretty dead by end of run, groin not as sore as anticipated... |
| Running tempo 44:05 [4] 9.12 km (4:50 / km) | |
| ahr:139 max:154 shoes: Brooks |
| Saz's programme had a 9km effort called for so I ran mostly 5-10m behind the whole way and found the pace uncomfortable but maintainable, Wil and Brian were taking short cuts. No real soreness but a definite feeling of foreboding that if she surged at all I'd be hard-pressed to stay with her, thankfully we finished on a couple of small hills. |
Tuesday Jan 23 |
| Road Bike (Group Ride) 1:44:00 [4] | |
| shoes: Bike, Kestrel |
| If only I'd felt this good on Sunday! 54km. Grr. Big group but the pace was faster than normal early and the chase group never went past, just kind of got absorbed along the way. Eoin once again won the final sprint launching from 5th wheel and Pete who was on my wheel left it too late and couldn't get him as he came past. Have felt much less tired than normal this last couple of days. |
| Running warm up/down (soft sand) 16:41 [1] 2.5 km (6:40 / km) | |
| ahr:121 max:130 shoes: Pearl Izumi meshy ones |
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| Running (Sand-dunes) 40:00 [4] 6.63 km (6:02 / km) | |
| ahr:141 max:153 shoes: Pearl Izumi meshy ones |
| 2mins hard, 1min recovery x 13. Legs very heavy tonight, didn't feel like I ever hit a decent speed but poor old heart still laboured along, trace showed each 'recovery' it didn't drop as much as the one before, dropping to about 133 depending on how steep the path through the dunes was at the time. Glad to get the last one of these sessions completed, sand is very deep, dry and soft at moment, pretty hot tonight too. |
| Core Stability/Stretching 20:00 [0] | |
| shoes: Barefoot |
| Not particularly tight, just tired-achey. Gave strength ex's a miss, legs too wobbly, did extra round of appropriate stretches/abs/back stuff. |
Monday Jan 22 |
| Swimming (Squad) 1:05:00 [3] | |
| |
| A good session today, felt strong. 3x300, 3x200, 5x100 was main set. |
| Paddling (Floreat beach) 40:00 [2] | |
| shoes: Ski, Spirit plastic |
| Easy paddle up to Brighton and back, light easterly wind, hardly any swell. Arms took 30mins to get heaviness from swimming out of them. Hardest part was getting the frigging ski back up the beach to the car-park. |
| Running warm up/down 10:00 [1] | |
| shoes: Barefoot |
| Easy jog to the groyne and back immediately after the paddle. |
Sunday Jan 21 |
| Swimming race (Off Road Tri) 9:41 [5] | |
| |
| 750m swim in a lake, swam really well was out in 3rd posi. |
| MTB race (Off Road Tri) 59:58 [5] | |
| shoes: Bike, Merida |
| 22km but rode like a dog, legs rooted right from the start, quite demoralising when I felt ready to race but the legs wouldn't let me. Tried spinning, tried standing, in the end just rode. 10th on bike leg. |
| Running race (Off road Tri) 19:14 [5] 4.6 km (4:11 / km) vdot: 47.0 | |
| shoes: Asics Orient |
| Ran pretty well - the run included 3 picnic tables to negotiate, a pipe to crawl through, a railing to jump over, a very rocky gully and several logs to jump - oh, and 3 x 25m wades, great fun! Ended up 5th overall. |
| |
| C • Long legs 2 |
| MTB warm up/down 15:00 [2] | |
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| Paddling (Floreat beach) 52:00 [3] | |
| shoes: Ski, Spirit plastic |
| Paddled 30mins into the sou-wester in the evening and then roared back in 20mins. Exhillerating! |
Saturday Jan 20 |
| Road Bike 2:37:00 [2] | |
| shoes: Bike, Kestrel |
| Cruise around the river with a number of efforts up the hills to keep Boltboi honest. 67km. |
| |
| C • Honesty??? 2 |
Friday Jan 19 |
| Swimming (Squad) 1:10:00 [4] | |
| |
| Sprint session today. 50s, 25s, a few 100s and some dive starts. Felt really tired before the session so couldn't make themost of it, but it was better than fronting up to a threshold session. 2600m. |
| MTB (Carinyah) 1:15:00 [2] | |
| shoes: Bike, Merida |
| Checked out an area I'd never ridden before. 20k loop that was just old gravel roads, pretty uninspiring but the weather was coolish so not too bad. Tired today. |
| Running intervals (McGillivray) 24:00 [4] 6 km (4:00 / km) | |
| shoes: Brooks |
| 3 x 2km comfortably hard with 2mins jog recovery on the 1km grass track. Howling sou-wester made it awkward at times as it gusted directly across the straights, would've been much nicer to run in the morning! Felt ungainly, but not unduly wrecked.
3.50/4.03 (7.53) 4.05/4.04 (8.09) 4.02/4.00 (8.02). I decided prior to the session that I leave it at 3 reps since I have another race this weekend. |
| Running warm up/down 35:00 [2] 4 km (8:45 / km) | |
| shoes: Brooks |
| Steady jogging plus some run-throughs, bit of stretching to delay the inevitable... |
| Core Stability/Stretching 25:00 [0] | |
| shoes: Barefoot |
| I found it on the telly tonight and since I didn't hear the cricket today I settled in to watch - perfect opportunity to go through all the exercises, and a good thing with the race on Sunday... |
Thursday Jan 18 |
| Road Bike (Claremont Group) 2:01:00 [4] | |
| shoes: Bike, Kestrel |
| Went with the faster group today with Eoin and Pete, basically just hung on the back with a couple of all-out efforts to get back on to the sanctuary of the draft. 62km, 31.7kph door to door. Had a brief unscheduled stop when a motorcyclist fell off his bike while riding under the narrows bridge after clipping a kerb. |
| Core Stability/Stretching 22:00 [0] | |
| shoes: Barefoot |
| Just the usual, tight after riding earlier today. |
Wednesday Jan 17 |
| Swimming (Squad) 1:05:00 [3] | |
| |
| 3.3km today, a good set but arms heavy for some reason. Maybe I'm bulking up too much... |
| |
| C • Yeah, i noticed you starting t... 4 |
| Running long (Coastal green strips) 1:15:00 [2] 13.5 km (5:33 / km) | |
| shoes: Brooks |
| Shorter run this week, slightly quicker than normal, virtually no bitumen/concrete. No groin pain during run but a little sore when I got home later. |
Tuesday Jan 16 |
| Road Bike (Floreat group) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Nice & cool today, legs were good after Monday's rest and I jumped onto the fast group as they came past before Freo. Was dropped through Mosman park hills but finished strongly at UWA leading Pete and Eoin out to go for the sprint! 53km, av 31kph. |
| Running warm up/down (Beach dunes) 23:30 [1] 3 km (7:50 / km) | |
| shoes: Pearl Izumi meshy ones |
| |
| Running (Fartlek) 35:00 [4] 6 km (5:50 / km) | |
| shoes: Pearl Izumi meshy ones |
| Was shattered all day after hard ride this morning and didn't want to run. Then it was one of those odd sessions where I ended-up feeling good and running pretty well... howling sou-wester made it tough up the dunes towards the beach and the second half of the run. PostyMJ and I were pretty close together, Saz and Wil a bit behind. I get more sore from this run than I did from the tri... slippy sand obviously much more demanding on the pelvis etc. |
Monday Jan 15 |
| Swimming (Squad) 1:05:00 [3] | |
| |
| 3.1k. Arms a little tired today but was a good recovery session. |
| Core Stability/Stretching 40:00 [1] | |
| shoes: Barefoot |
| Did all stretches and strengthening in the gym before work. Used the relevant toys and mirrors as I should more often. |
Sunday Jan 14 |
| Note | |
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| Raced an "enduro" tri this morning. 700/20/5/300/10/3. Perfect conditions, well maybe a bit hot but there was no wind and it's a great course. Felt good in the second part of the race for both the second bike and run - first time for a while I have hit a proper pace on a run. |
| Swimming race 15:00 [4] | |
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| 700m wetsuit swim then 300m non-wettie swim. Calm, clear, two big dolphins hanging around the start - COOL! |
| Road Bike race 43:17 [5] | |
| shoes: Bike, Kestrel |
| 20k first ride, 10k second ride - pretty sparse on the loop for a change, nice to see minimal drafting. Was keeping a good cadence up, only lost 3 spots on the ride. |
| |
| C • Bike split 6 |
| Running race 35:35 [5] 8 km (4:27 / km) vdot: 45.2 | |
| shoes: Adidas somethings |
| Ran like a plodder on first 5k - never got going and never felt like I would. Lost 2 spots but caught two juniors who were superfish, towards the end. By the second run I had decided I had to hammer out as the age-group leaders jerseys were around me at the end of the bike. A quick transition and I was out in front and flying - but only for 500m. Winner of 40-45 passed me (3mins up) but I came good on second part of run and held off the guy who won my age group a month ago. First in 30-34, 20th all up. |
| Running warm up/down 15:00 [1] 2 km (7:30 / km) | |
| shoes: Barefoot |
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| Paddling (Ocean) 32:00 [4] | |
| shoes: Ski, Spirit plastic |
| Borrowed the plastic fantastic again and paddled on the ocean for the first time in months. Moderate sea breeze blowing so some nice swells running and a bit of a shorebreak. Plan was an easy half hour to loosen-up from the tri but a wave reared-up as I went out through the break and ripped my cap and sunnies off as I went through it. That pissed me off so I did 3 x 6mins straight into wind and then u-turn and back, all pretty hard. Awesome fun! |
Saturday Jan 13 |
| MTB (The Dell) 1:45:00 [3] | |
| shoes: Bike, Merida |
| Going to be 37 today so Boltboi, Saz and I met at 7am. Did a couple of laps of a new piece of single track over first hour then headed clockwise around Gungin and down the single track to the Dell. 1 fall over the bars to Saz, 2 sideways falls to me - one on each side and my lung stayed inflated!!! Woo-hoo!! Bakery for the compulsory jam and cream doughnut (yay) then into work (boo). |
| Paddling (Matilda Bay) 57:00 [2] | |
| shoes: Ski, Spirit plastic |
| Easy-steady 7.6km paddle across to the other side of the river and back. Light sea-breeze in, changed to easterly then back again. Effectively flat water other than the wake from all the boats. |
Friday Jan 12 |
| Swimming (Squad) 1:00:00 [3] | |
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| 3.2k all up. Main set 7 x 250 with first and last 50 flat out, threshold between. A fun morning swim today. |
| Running warm up/down 22:30 [1] 3.6 km (6:15 / km) | |
| shoes: Pearl Izumi meshy ones |
| |
| Running hills (SAS Sandhill) 30:40 [5] 3.2 km (9:35 / km) | |
| shoes: Pearl Izumi meshy ones |
| 2 x double lap, jog backs with 3mins break between pairs, then two single laps with 3 mins break. Max effort. Sand very very soft but a nice breeze blowing off the ocean. Valentin, Sarah, GaryO, PostyMJ came along, Posty lead single lappers but I found some burst of energy to dig out of his footsteps and get round on the last one. I must be getting some strength back from the riding as I was capable of running the whole session properly today. Minimal stomach pain with the short stride and soft surface.
time - mHR
1.37/1.37 (167)
1.33/1.39 (162)
1.31 (162)
1.24 (167) |
Thursday Jan 11 |
| Road Bike (Claremont Group) 2:02:20 [3] | |
| shoes: Bike, Kestrel |
| 63k. 30.4kph. A gray sky in Perth means no-one gets up to ride just in case it rains - only about 18 riding today and it was perfect conditions - dry and STILL. Felt surprisingly good and did more than my share of roll-thrus. Even got up the two hills on my solitary cruise home without granny gearing it. |
| Core Stability/Stretching (Beach) 25:00 [0] | |
| shoes: Barefoot |
| Stomach/groin still sore from Wednesday's run. |
Wednesday Jan 10 |
| Swimming (Squad) 1:10:00 [3] | |
| |
| 3.6km, main set 3 x 1km. Felt great today. Forgot to get a muffin afterwards so will remedy that later on. |
| |
| C • hardcore 2 |
| Running long 1:42:30 [1] 17 km (6:02 / km) | |
| shoes: Brooks |
| It was my first run in the rain for months, quite odd having wet socks when the front came through down on Swanny beach. Just Wil and I and the bugger found $10 on the beach. I pulled-up really sore in my lower abs, so sore I had to lift my leg into and out of the car using my hands. Not good. Definitely finding my limits now - no easy runs over 70mins, no running more than 2 days in a row, sigh. |
Tuesday Jan 9 |
| Road Bike (Floreat group) 1:51:11 [3] | |
| shoes: Bike, Kestrel |
| Getting dark for the 6am start now, grr. Very slow for first half today, irritatingly slow. Will probably follow Pete and Eoin's lead and jump on fast group when they come past (since I can't hang on to them to start with!). Eoin sprinted early, very very early, before UWA and caused confusion in the ranks until Pete went after him dragging about 10 of us with him. Then Pete figured catching Eoin was more important than his life and dropped us a car came across the T junction. Then it got really hard to make up the distance! Not shattered on way home today for a change. |
| Running warm up/down (Beach sand) 16:20 [2] 2.3 km (7:06 / km) | |
| shoes: Asics goretex |
| 2.3km HR av 135 max 142. |
| Running (Floreat Dunes) 39:26 [4] | |
| ahr:144 max:155 shoes: Asics goretex |
| Howling westerly today which meant only a headwind running towards the beach on the tracks. Fartlek, 3min/2min x 8. Soft soft sand along the beach, then over the sand track to the bitumen, along the bitumen to the next track etc. Dan Hewitt and Ron came along and were up with Pete, although they looped back for me in the recoveries, I'm still running like I'm in slow-mo. Sigh. |
Monday Jan 8 |
| Core Stability/Stretching 30:00 [0] | |
| |
| Deliberately slept in this morning to make sure I recovered from last week. Took dog down to the beach about 8am, had a swim and did session down there with just the ones I need mirror for back at home. |
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| C • Big week 5 |
| Swimming (Squad) 50:00 [3] | |
| |
| Mickey-mouse set this evening, only 2.6k but a good way to loosen up in the end, I was a bit flat for the first Km but felt good at the end in a little set of 10x50m with 10s break, stayed strong for all of them. |
Sunday Jan 7 |
| Running (Beach) 50:00 [2] 7 km (7:09 / km) | |
| shoes: Barefoot |
| Got up early for this jog as it was going to be a hot day and I was meeting Dalto for a ride at 9am. Cruised up to Trigg on the soft-sand then back on the slightly firmer sand at a faster pace aiming for a longer stride. A little sore in my low-low stomach afterwards, probably from trying to stride out. Was pretty nice that early, just a few fisherman, ski paddlers and a couple of early dog walkers about. 7k, barefoot. |
| Road Bike (Spin) 2:10:00 [1] | |
| shoes: Bike, Kestrel |
| Very slow ride, some of it trying to keep pace with Dalto, nice with the E wind behind but after an hour my legs had given up and I bailed from Freo, back through Mossie Park (to try and avoid the wind) and home from CCGS. 54km. Fortunately my sister rang me to say she'd got engaged so I had a valid excuse to stop in the shade for a few minutes about 3k from home! |
Saturday Jan 6 |
| Road Bike (The Perfect Storm) 3:04:00 [3] | |
| shoes: Bike, Kestrel |
| 91km, average 29.7kph. I'd thought (very briefly) about riding out to the hills for a long ride but then figured that if I decided to do that I'd probably just roll over and go back to sleep. So I headed in to do the Riders Choice ride at 630. It was a smaller group than last time I rode with them a month ago, about 30 all up, mostly cyclists, a couple of MTBers. Heading down the coast to Freo we passed a group of 10 and then about a minute later a (fast!) group of 40 passed us - we were doing about 45ks at that point and this other group motored by! Immediately there were now about 80 bikes screaming down the road - and up ahead was a group of 20 "intro to triathlon" chicks on their Sat morning ride who got the fright of their lives!
All these groups just happened to freakily coincide to form a mega-group, albeit briefly, as we sat-up and let it become a bit safer! I'm not quick enough to spend much time on the front, just a couple of roll-throughs but at the end of the ride I was still feeling good so I heading along the N side of the river to Freo and then back up the coast past Cott, City, and then up the hill home. Enjoyed a nice float at the beach about 1/2 an hour later to loosen up! |
| Paddling (Matilda Bay) 35:00 [2] | |
| shoes: Ski, Spirit plastic |
| 4.8km av HR 115, mHR 153. Borrowed a plastic ski for my first paddle since my bike crash - eventually I had to test out my pelvis with paddling. Just cruised out to the middle of the river, it was really warm with a moderate breeze blowing, enough to make it fun with little waves. Lots of boats out enjoying the evening so some wash to negotiate too. Thoroughly enjoyed it! |
Friday Jan 5 |
| Swimming (Squad) 1:05:00 [4] | |
| |
| Got up late and sped all the way to the pool - an effective way to get the HR up a bit! Was a longish set but managed my fastest 400m for this particular comeback attempt, 5:50 in the middle of an 8,6,4,2,1 hard set. Pretty happy with that as the feel for the water hasn't been easy coming. Then sampled a fresh blueberry muffin at the cafe.
Two swims for the week!! |
| MTB (Gungin) 1:38:00 [2] | |
| shoes: Bike, Merida |
| Went from swim training to Kalamunda via the bakery to meet Dalto for a ride. Surprising how tired my legs were from simply swimming beforehand, but after an hour I oddly began to enjoy it more and rode much harder. The recent rain has made the pea-gravel less dusty but it's still deep and slippery. Did 23ks or thereabouts then back to the bakery of course! |
| Running hills (Amphitheatre) 45:00 [4] 6 km (7:30 / km) | |
| shoes: Brooks |
| 5 reps up the short steep driveway to the amphitheatre, plus the 200m flattish bit at the top. Legs felt good today and was able to stay up on my toes in one of my least favourite sessions. Found the change in stride from grunt up the hill to lope through car-park easy to make today. 2.55, 2.29, 2.31, 2.34, 2.29. Pleased to get the last one back too. |
| Core Stability/Stretching 30:00 [0] | |
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| Half an hour of my stretches, posture and glute strengthening work. I figure if I record these sessions I'll more likely force myself to do them more regularly en masse rather than one or two of them every other day. Let's hope so, they seem to be paying off after the last 6-weeks. |
| Note | |
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| Just for the record, this is not a normal weekday's training - this is one of my regular Fridays off work. Gotta make the most of it in the cool weather as the alternate week is a 6-day work week. |
Thursday Jan 4 |
| Road Bike 2:02:00 [3] | |
| shoes: Bike, Kestrel |
| Very hard to get up this morning, groin sore from running two days in a row but cycling doesn't hurt it so I got up. (and it's my late start at work today, time for a nap!). To find a strong south easterly wind blowing. Met the group in Claremont and then tried to hang on the backside like an old pair of undies with the elastic failing. Felt tired but ok afterwards although will feel weary all day... I can just tell. |
Wednesday Jan 3 |
| Swimming 1:10:00 [3] | |
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| Squad session before work. 3.2km. Nice Mango and white chocolate muffin for second breakfast... mmm! |
| Running long 1:25:00 [1] 14.3 km (5:57 / km) | |
| shoes: Brooks |
| 14.4km HR 125 average. Only 4 of us tonight, Wil and I who were sore from Tuesday's pissy drills and Rhys who'd run 22k in the hills with Robbie J. Mike T came along as a "short" run! So we plodded painfully around Reabold Hill, Cat Haven and Dog Pound patches of bush. Almost ran for longer but then thought I'd best be sensible. |
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| C • Sensible? 4 |
Tuesday Jan 2 |
| Road Bike (Group Ride) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Usual group ride, pretty pacy today. 56km |
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| C • Tooms Attacking 8 |
| Running intervals 55:00 [2] 5 km (11:00 / km) | |
| shoes: Brooks |
| Drills, run throughs etc. Technique refresher. |
Monday Jan 1 |
| MTB 2:05:00 [2] | |
| shoes: Bike, Merida |
| Mt Gungin, 1 easy lap, then a faster lap with Dalto. 32km. |
| Running intervals 20:00 [4] 3.5 km (5:43 / km) | |
| shoes: Pearl Izumi meshy ones |
| 2k timetrial on the 1k track at McGillivray oval. 3:42/3:42. Av HR 155, Max 163 |
| Note | |
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| Chest a little tight at high intensity, but groin/stomach not sore next morning after the 2k. I feel pretty crap when I see such a (relatively) slow time for such a hard effort! Glory days long gone, 2007 is going to be about learning to run hard again. |
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| C • SLOW!!! 4 |