Training Archive: ToomsIn the 31 days ending 2007-03-31:
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| H | 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 Mar 31 | ||
| Road Bike 3:41:00 [3] | |
| shoes: Bike, Kestrel | ||
| Met Pete at the Narrows and then rode down to the Caltex at teh bottom of the freeway, brief break to stretch our backs then headed back into a slight nor-easter. average of 28.3 on way down, came back much more solidly and was 15mins quicker on way home. Pete was as strong as ever but for a change I wasn't being dropped. After 90k I got tired and the last 10 home from the city couldn't hold ave up at 30 after leaving Pete, finally ended up at 28.8 - had to sprint last 200m on flat to get it off 27.7 which just dropped to. Stuffed now... | ||
| MTB (Langford Park) 1:08:00 [2] | |
| shoes: Bike, Merida | ||
| Bit leg tired (!) but damn good fun. Rode with Susan and Jen on our way down south. | ||
Friday Mar 30 | ||
| Swimming (Squad) 1:00:00 [4] | |
| Hard 100s and 50s today with lots of rest. Felt good but as is the way with these sort of sessions,w ehn the arms blow they do in a big way...
No Jazz again. | ||
| Paddling (South Beach) 1:04:00 [2] | |
| Easy paddle mid-morning up to fishing boat harbour then down to the new marina and back. Flat, strong easterly blowing, crystal clear water. | ||
| Running warm up/down 33:30 [2]4.7 km (7:08 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| And 10 recoveries of about 220m. | ||
| Running (McGillivray) 10:00 [5]3 km (3:20 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 10 x 300 hard but not flat out with every 3rd one to be a couple of seconds faster. Felt good on the first rep tonight, probably due to the day off yesterday and leg rest today, thoroughly enjoyed session.
59.74 60.52 57.90 61.07 60.25 59.15 59.78 60.97 57.59 61.99 | ||
Thursday Mar 29 | ||
| Road Bike 1:07:49 [3] | |
| shoes: Bike, Kestrel | ||
| Was planning on a 50ish k ride into work but the wind was a headwind so I took a shorter option of 30ish km. Strong easterly headwind for 25k of that, not all that much fun. I bet Craig would've had a positive comment if he rode today... | ||
| C • Wish I had 1 | ||
| Road Bike 28:00 [3] | |
| shoes: Bike, Kestrel | ||
| Ride home (short way) with a light tail wind :-) | ||
Wednesday Mar 28 | ||
| Swimming (Squad) 1:05:00 [4] | |
| Wow, Jazz actually turned-up today ;-)
Was a cold morning outside the pool, 8 degrees on Wordsworth but around 11 at home near the coast. Pool was nice and warm. Main set was 6 x 350m with the odd sets including 100medley and the even sets 250 'firm' pace. First and last 50m flat out on every rep. Never felt super strong but never faded either so in the end came out feeling positive. And straight to the blueberry muffin... mmmm. | ||
| C • Weekend racing?? 3 | ||
| Running long 1:36:00 [3]16 km (6:00 / km) | |
| shoes: Brooks | ||
| 20 v slow minutes to meet Wil then back the same way to the pool in 16mins, met up with Saz, Brian and Valentin and did another 60 pathetic tired slow minutes with a nice detour for 3k on the beach so that time would get chewed up for less distance. | ||
Tuesday Mar 27 | ||
| Road Bike (Floreat group) 1:38:00 [4] | |
| shoes: Bike, Kestrel | ||
| First chilly morning for a while today, arm warmers needed and my fingers and ears were cold for a bit. Luckily it was light after only 20mins or so! The pace was on more today than it has been in weeks, just my luck when I wanted an easy ride... going down past Cottesloe the chase group went by and many of the main group attempted to hang-on. This turned the group of 30+ into one long line snaking down to Freo at 50kph which then broke in a couple of places, one unfortunately being in front of me. Then the lights split us once we'd regrouped and the last thing I needed was to be on the front along McCabe St into the wind trying to minimise the break. Of course as we hit the Mossie Park hill my legs gave up and the rest went by. After the regroup at CCGS it was pretty cruisy but the UWA sprint was messy as there was no real lead-out, Eoin had a clear win over Oscar, my only contribution being a short effort to stir someone into going too early! | ||
| Running warm up/down 15:00 [1]2 km (7:30 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Running intervals (Terrain Loop) 22:15 [5]3.0 mi (7:25 / mi) | |
| shoes: Pearl Izumi meshy ones | ||
| 3 x usual terrain loop, hard, with 4mins recovery. Council had thoughtfully dumped sand piles across the flat bit of grass to make it more orienteering-like.
It was with some trepidation I started the warm-up as I'd felt a bit washed-out today, but the legs were good for the session although I wasn't quite as zippy as if I'd been fresh. The two rides took the edge off me a bit. 7:29 7:21 7:24 With a touch more daylight the last one would've been around 7:15 but I was a bit proppy on the limestoney bits in the dusk. Rhys ran a 6.35 to get a 1s PB for him! Ouch. And match Pete or Steve's fastest ever circumnavigation of the course. I've never been under about 6.44. | ||
Monday Mar 26 | ||
| Road Bike 3:30:00 [3] | |
| shoes: Bike, Kestrel | ||
| Left Melville about 620am and we rode along the river to Freo then down the coast to Rockingham into a slight southerly. Flat and lots of traffic but I felt pretty good so rode solidly rather than giving into the wind. Then across to the bottom of the freeway and back up to Canning Bridge on teh cycle path. I haven't ridden along the south part of the freeway before and it was nice to have 23km or so of uninterrupted good quality bike path. Jen was a bit flat after yesterday so I did 3 x 5min hard efforts with a little loop back or stop as we came North with the breeze behind us. Average was up to 30.3 at one point but the headwind for the last half hour or so dropped it to 28 something by the end, still pretty good for me over 101km.
Second breakfast was nice, as were the hot cross buns. Then off to work. Strangely, lunchtime now and I am still wide awake, alert and wishing I could go for a paddle or something tonight instead of working. Work.... | ||
| C • Well Done. 5 | ||
| Swimming (Squad) 1:05:00 [4] | |
| shoes: Barefoot | ||
| Was feeling energetic and it was raining and windy so I could see the pool was pretty empty so thought I'd dial-up a rare squad swim session and just work later tonight. 700 warm-up stuff (cold, brrr!) then 4/3/2/1 with 30s rest x2. Swam 2.40 for the last 200. Not so cold any more! Only 2.9k, but went in a flash and I enjoyed it. | ||
Sunday Mar 25 | ||
| MTB 35:00 [4] | |
| shoes: Bike, Merida | ||
| Hard ride from Melville into Freo trying to keep up with Jen on her road bike. Watched the Corporate Teams Tri that she was racing in, took a few photos, did a bit of marshalling at the dismount - 900 bikes into 3 x 3km laps = chaos!!! Then headed home, got dropped on the way home... | ||
| MTB (The Dell) 2:53:00 [3] | |
| shoes: Bike, Merida | ||
| After a second breakfast we drove out to Kalamunda (this time I brought my shoes!). Nice and cool today, did a lap of the Blue Tag then up White Tag, down to Link then up Gungin then Munda Biddi through to Pickering Brook. My riding was getting better and better and it was thoroughly enjoyable. After coke and ice-creams we headed back to The Dell, no falls for me today, then to the bakery for doughnuts. | ||
| Running 1:18:09 [3]14 km (5:35 / km) | |
| shoes: Brooks | ||
| After Grandma's tea, cake and biscuits I raided home for more training gear so the car was totally shambolic then we headed for the beach at Leighton for a dip in the salty brine after a short 10min barefoot jog on the sand. Jen suggested is was 6km home by the direct route or "a bit longer" via Pt Walter. She drove my car home and I ran. A bit longer turned into 68mins but it was a nice evening and I was feeling good, probably the Hot Cross bun I ate over the first couple of mins of the run. Dodged a trail bike with no lights that was on the gravel at Pt Walter which got the HR up and then later on Stock Rd I had to quickly get out of the cycle lane when an oncoming card decided to swerve (at me?) into it. Nice run, bit more concrete and bitumen than I'm used to. Worst bit was the strong smell of chicken stock or soup at about the 45min mark! | ||
Saturday Mar 24 | ||
| MTB (Langford Park) 30:00 [1] | |
| shoes: Bike, Merida | ||
| Not a good morning.
Got up earlyish and we picked Fletch up and headed down. On arriving I found my bike shoes were still sleeping at home. Sh*t. Rode for a bit with sneakers but was ineffective so suggested that Jen and Fletch carry-on and I'd meet them back at the car and I'd just ride the 13km loop slowly. Then, 10mins later at the 7k mark I got a flat - pump was with them. Started walking back, figuring I could walk 5k in an hour if I jogged bits.... | ||
| Running (idiot) 1:30:00 [2]10 km (9:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| After walking for a bit on the single track I found a vehicle track I recognised from MTBO so headed down that instead of winding all around the convoluted single track. Figured it'd be much faster so I happily wandered onwards absorbing the pleasant forest environment and cheerful birdcalls. The track went on for a while, quite a while, and I still wasn't sure exactly where I was in relation to the car-park although I was sure I must've been getting closer. Came across a big junction that usually has a big puddle in it. Now was certain where I was - but had no idea where that particular spot was in relation to the car-park! Trouble brewing. The bush was becoming a little less pretty and matching my temper perfectly. I composed myself, figured I'd make a 90 degree turn and head down the hill back home. Started jogging.
After a lot of jogging I came across the markers for the single track - woo-hoo! Nearly home. Turned left as I must've overshot the parking area and this last bit of track heads that way back to the car-park. With renewed vigour jogged onwards. Funny though, wasn't quite how I remembered the last part of the track... must be different when flying along on a bike. Getting hot and sweaty now, should be just on time. Ran up a long hill and then had a big deja vu feeling, kept jogging then saw the corner where I'd stopped and suggested Jen and Fletch carry on alone. Phuck, phuck, phuck! *Knew* where I was now so took an unlabelled single track back where I needed to be, running harder now as they'd be getting worried. Picked up the 12hr loop again, found the 12km marker - Yes, 1km to go!! Run, run, run, then hit the sodding 10km marker?!? Somehow run 2ks the wrong way. NOOOOOOOOOOOO! Stupid prickly dry unappealing forest, and what is it with those horrid harsh birdcalls! Why/how can I screw things up this badly?? Jen'll be getting worried I've done a frigging lung or something stupid again. Bugger. U-turn. Running hard-hard now, back the way I came, still no other stupid bloody mtbers out there. Found a spaghetti junction of single track. Some arrows, no idea which way I should go. Camelback getting lower, stomach STARVING. Dry prickly bush looking appetising. Stood still for a while, frustratingly bewildered as to where to go, I had absolutely no fricking idea other than I *had* been within a kilometre of home, and if I *had* just stayed on the original track I'd been back ages ago. Then I heard a car going fast... that meant Nettleton Rd wasn't too far away - so off I jogged pushing the bike, wearing the helmet and (fortunately!!!) in my running shoes. Hit the bitumen turned right and ran towards the anticipated junction 5mins or so away. 15mins later I finally got to the entry point, and ran the last half a k or so into the parking area. Luckily they were at the car (I had the keys!). They'd done half a lap in reverse looking for me then waited out. What a debacle! And to top it off my back tyre was flat when I got back too. | ||
| C • memories 1 | ||
| Orienteering race (Murdoch Uni Spring) 16:00 [5]3 km (5:20 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 13 controls, interesting course as always when set by Craig and Rachel. Was really pleased with how hard I ran, feel like I've turned a corner with my fitness finally. Still not super-fast but I was able to actually *race* for the first time in ages an ages. Evo was 4s faster, Sten faster again, don't know how many others slotted-in. | ||
| Paddling (River) 1:13:34 [2] | |
| shoes: Ski, Spirit plastic | ||
| Nice evening paddle with Jen from Pt Walter to Pelican Pt and return, light easterly blowing so faster on the way back. Lovely out on the water, lots of boat wakes around to provide a bit of motivation to do a bit of work for the ride, albeit briefly! | ||
| MTB 35:00 [4] | |
| shoes: Bike, Merida | ||
| Rode hard from Melville into Freo trying to keepup iwth Jen on her race bike. Corporate teams Tri was on and I was just spectating for the 200/10/2.5 sprint-fest. 1200 people down there and was busy-busy-busy. Took a few photos for the team, carried bags, helped marshall the chaotic dismount area for a bit then bailed home with Jen (got dropped this time into the easterly). | ||
Friday Mar 23 | ||
| Swimming (Squad) 1:10:00 [4] | |
| shoes: Barefoot | ||
| Finally made it to swimming training!! Tried everything to not make it... not enough sleep, snooze button, then had to feed the dog so thought "oh well I'll be late and miss some of the session, good" then once I got driving remembered my goggles are still in my tri race bag from the weekend, bugger, spare goggles in my swim bag though - the sandy scratched horrible ones. Then got every green light on the way and got to the pool almost on time..... to be greeted by Coach saying "This set'll suit you" Warning Bells... must be long and boring... did about 400 warm-up (negatively as I was cold) then the main set.... 50 x 50 on 50s. Yawn. After 20 or so I'd got warmer and it was pretty easy really to complete, swam between 42 and 45s for all of them. 200 cool down and straight to my 6-pack of fruit scrolls and icing! | ||
| Note | |
| Hmm, 73.0kg today. That's 10kg lighter than in October/November after haemopneumothorax. That's back to race weight from '96 and '97 - I never thought I'd see that again and I think it's too low given my age now. Must eat more... somehow??? | ||
| Paddling 45:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Met Fletch and Jen for a brief paddle at matilda bay, mainly for Fletch to try paddling out on a narrow ski (spirit plastic). After a few swims he was fine. I did about 6 or 8 maybe 400m sprints between some sets of buoys, giving Jen a headstart. Honours were even. Had to use a left-handled paddle which made things interesting as soon as I wasn't concentrating, massive slices and one fall in. | ||
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| And recoveries, all recoveries around 1.30. Course was 200m then 90degree left, 200m with the recovery jog back to the start. Measured it accurately this week with the gps and we were running 405m last week (not a bad pace count/guesstimate). | ||
| Running 17:19 [5]4.8 km (3:36 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 12 x 400m with roooughly 200 jog back, every 3rd rep faster. Fletch was there, Wil and Saz. Was good for me to have Fletch to chase, I seemed to handle it ok.
1:31 1:28 1:23 1:29 1:30 1:24 1:28 1:28 1:20 1:30 1:27 1:21 Nicely motivated, hoping I'd pull up ok tomorrow... | ||
Thursday Mar 22 | ||
| Running (Dog jog) 38:40 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| A lap of the golf course from home with the dog at 6am this morning. | ||
| Road Bike (Commute) 39:50 [3] | |
| shoes: Bike, Kestrel | ||
| Had enough time spare to ride the 'middle' way to work down the Subi line to the city and back out the Midland line to Inglewood. Felt great, pushed it along once clear of people walking to work. 28kph | ||
| Paddling (South Beach) 55:00 [3] | |
| shoes: Ski, Spirit plastic | ||
| Very windy tonight, WSW, windy enough to catch the follow-thru paddle blade! Paddle 20mins towards Cockburn to the new marina thingo, then 10mins directly out to sea, then 20mins or so mostly with the swell to finish. Very lumpy with waves at all sorts of different angles, some breaking and swamping the skis, awesome fun just almost subconsciously letting the boat move under you, bit like MTBing on fast lumpy tracks! No swims for me tonight, less than 4 for Jen... | ||
Wednesday Mar 21 | ||
| Note | |
| Slept 9 hours last night, woke up tired and stayed tired all through the day. Can't believe I missed swimming again. Stupid running! | ||
| Running long 1:02:26 [2]11 km (5:41 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Felt very poorly, ran to meet Wil, then back to meet Saz and Valentin at 6pm, did 15mins with them and then abandoned. | ||
| Paddling (Leighton) 56:00 [2] | |
| shoes: Ski, Spirit plastic | ||
| Strong sea-breeze in but ocean really warm. Much more doable than the long run, must just be the legs that are stuffed. Paddled with Jen, when she wasn't practising her dismounts, up to Sth Cott and back to Port beach. Pretty nice way to end the day, paddling into the sea-breeze getting regular splashes of waves into your face! | ||
Tuesday Mar 20 | ||
| Road Bike (Floreat ride) 1:44:00 [4] | |
| shoes: Bike, Kestrel | ||
| Dark for most of the ride today, thankfully clocks will change next week, might get some of the people back again who have left over the last couple of months. Only about 30 riding today and it was too slow to start with, no rolling, no-one willing to lift the pace, and when I did slightly no-one came along and I ended up 30m in front matching the pack's speed. I think if I had shaved legs and some Team Jersey on they might feel inclined to join in. Did get to work hard in the short hills though, and again on the way through to UWA after Jen and then Boltboi came up to the front to push the pace.
UWA sprint was a different affair today - two guys I didn't know came from behind very early and I managed to leave the pack and get on their wheels, the speed was dropping to mid 40s so I pulled out and sprinted again and they didn't come. First every (hollow) victory! Tooms 1 Eoin 364. | ||
| Running warm up/down 17:30 [2]2.5 km (7:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Felt tired and flat before the warm-up and on running up a gradual hill on the bitumen was almost reduced to tears of frustration and lactic acid! Not a good sign for the upcoming work... | ||
| Running intervals (Terrain Loops) 40:38 [5]8 km (5:05 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Double-lap neg. split + 3 single laps with 4mins recovery.
8.16/8.25 8.10 7.53 7.44 Nearly gave up part-way through the first double-lapper, legs almost stiff-legged from fatigue and inability to get up the first sandy incline, decided to guts it out and go for the neg split, failed miserably. Major thoughts of bailing but stubborness kicked-in, aka stupidity. After a glorious 4mins of rest headed off for the single and legs felt a touch better, and did so for each subsequent rep. Never felt fresh but by 4 and 5 was feeling like I had got the legs moving well again. In retrospect the legs must've been tired from the tri on the weekend and dune runs Sunday with the icing on the cake being the morning ride. Probably should've bailed as I feel *really* crap and flat today (Weds). | ||
Monday Mar 19 | ||
| Road Bike 30:00 [4] | |
| shoes: Bike, Merida | ||
| Got home just in enough time to shave, get my crap together and ride into work for midday start! No time to change bikes as I (a) couldn't find the pedal spanner for MTB with slicks on and (b) didn'thave time to inflate and swap race wheels on Kestrel so grabbed the dirty Merida and did a "Wil Hero ride" to work (had an apptmnt at noon!). | ||
| Road Bike 40:00 [2] | |
| shoes: Bike, Merida | ||
| Rode home. | ||
Sunday Mar 18 | ||
| MTB 1:00:00 [3] | |
| shoes: Bike, Merida | ||
| Probably about 10k or so - but a lot of very soft sand! Jen and I rode from where we were camped next to the Warren River through the river at a crossing (wet feet after 50m of riding) up a long sand track (walking) then along gravel to Yeargarup Lake. After that half and hour or so's walk, spin, lose it, trudge through soft sand to the dunes.
Repeated a bit later to get home but best thing was seeing the disbelief on the fat 4wd drivers as they churned along the track to see us fools on bikes! | ||
| Running 30:00 [3]3 km (10:00 / km) | |
| shoes: Barefoot | ||
| Locked the bikes to a tree and went for an exploratory jog/walk/slog around the massive mobile inland dunes. Sand was fairly soft on the flattish bits and obsenely soft on the uphills on the lee slope! One monstrous dune took over 100 double strides (of about 20cm length each) to get up. Hot and windy and dry but fun in that odd sort of way that so many of us like... | ||
| Swimming 5 [2] | |
| Lovely float in the lake after a few hours of sand and dirt! Did 2 x about 40m of fly just because I could! Lake was really really tea-coloured from tannin stain, made skin look deep red through the water and no light about 3 or 4 foot down. Then rode the last few km back to the campsite including a mostly-uncontrolled BLAST down the long sand track we walked up to start with. Across the river to get wet bike shoes again and then another cool down swim in the Warren River.
Another tough day in horrible surrounds... | ||
| Running (Collie River) 19:38 [3]4 km (4:54 / km) | |
| shoes: Brooks | ||
| After a 2 and a half hour drive up to Honeymoon Pool on the Collie river I was feeling tired and decided I'd tag along on an easy 20min jog out and back along the river. Felt great after that and had 4th swim of the day in 3rd body of water to finish the day off. Funny the temperature changes in the lakes, Yeargarup Lake was warmest (no flow, tannin), Warren River was coldest - hardly anyflow, murky, Collie was in the middle - fast flow, crystal clear. | ||
Saturday Mar 17 | ||
| Swimming race (Karri Tri) 14:45 [5] | |
| shoes: Barefoot | ||
| Wetsuit swim in a beautiful freshwater lake. 2 laps and about a 500m run along bitumen and then a paddock to transition! Wasn't sensible enough to get on the front line at the start and copped a beating for the first 200m or so until people started fading. By lap two of the triangular course I felt good and started picking people off, exiting the water in 4th but being overtaken on the long haul running to transition by a few others. Oh, and the open category had to swim without wetties!!! :-) 7th overall in swim by the time I hit transition (and timing mat). I'll have to keep up the high-volume swim training regimen. | ||
| C • Great race 5 | ||
| Road Bike race (karri Tri) 55:08 [5] | |
| shoes: Bike, Kestrel | ||
| 30.5km ride with time including both transitions. Pretty tough ride for a WA triathlon ie. it wasn't pancake flat! Straight down the Vasse Hwy for 7.5km towards Pemberton which meant a long climb out of transition for about 10mins or so then an "undulate" to turnaround. 2 laps. Went from 9th to 4th on the first hill by staying in my big chain ring and riding past everyone! Caught by 2 on the way back then repeated the dose on lap two. Caught by them again on the way back and by one other!!! Legs kinda rooted I suppose after the heroics.
Seemed a bit like I should've been going flat-out at the time, I mean there were Karri trees and hills and I was on a bike, it's just that it was a tri bike instead of an MTB and there was a run afterwards rather than a rest... but I can run... | ||
| Running race (Karri Tri) 36:45 [4]8 km (4:36 / km) vdot: 43.5 | |
| shoes: Adidas somethings | ||
| Or could once. Got off the bike, put socks (!!!) on for the first time ever in a triathlon of any length (my toes are a bit gnarled for sockless stuff these days) and then proceeded to painfully jog off onto the run course watching Mark Batten pull away like a Subaru beating a Landcruiser off at the lights. The first Y-shaped lap of 4km had gravel, trees, hills and lots of people passing me. I felt like my legs were lead and couldn't get going.
Sulked for a bit but then found towards the end of the lap that I was loosening-up a bit and managed to hold my position for the second lap. How crap is 36mins for 8k though, (relatively), I should be able to go at least 32 - 33 even in a tri. Sigh. Maybe legs a bit tired from Friday session (where I ran harder than planned but was enjoying myself) and from big chain-ringing the whole bike course - maybe my thighs will get bigger now? :-) | ||
| Note | |
| Enjoyed the swim immensely, not fair really given lack of swim training, but them's the breaks. Bike was great too but I had a lot of muscle spasm pain in my right mfd/es probably from the bloody long drive down there, had to stand a lot and roll and stretch where I could. Run blew chunks. Now to analyse goals that I set...
1) Eat properly... Yes! 2) Easy training day... Almost, ran harder than I could've - - but it was fun! 3) Sleep... Yes! 4) Proper meal... Yes! Stopped in Bridgtown for sandwiches by the river. 5) Turn-up early to warm-up... Almost, rode about 500m and back to the resort toilet, walked to swim start, swam about 70m before the start. I guess that's a big 'No' really. (but best effort for the season!). 6) Swim hard... No. Sat back when shouldn't have, must be more confident or more enthused I suspect. 7) Maintain motivation on run... No, failed again. | ||
Friday Mar 16 | ||
| Swimming 40:00 [3] | |
| Woke up and realised I'd done the alarm-off thing AGAIN. Grrr. What was worse was my swimming stuff was all at work waiting for me 2hrs earlier... so I had to drive over anyway. Did1.7km of drills, mod swimming and some 25m flat-out efforts. I've been really crap off the mark in the tri swims I've done so I figured 20 25s max will fix it for tomorrow's event :-) | ||
| MTB (JFNP) 1:50:00 [2] | |
| shoes: Bike, Merida | ||
| Very cruisy explore around south side of JFNP with Jen then towards Eagle trail and down to Taaffe Rd. Had a break at Hovea falls, very scenic, lovely morning, not too hot. | ||
| Running warm up/down 26:00 [2]4.5 km (5:47 / km) | |
| shoes: Brooks | ||
| Includes 10 x 250m recovery jogs. | ||
| Running intervals (McGillivray) 15:00 [4]4.2 km (3:34 / km) | |
| shoes: Brooks | ||
| 10 x 400m with 250m jog recovery, reps 3,6,9 to be faster. Rep was a bit long when I measured it out. Legs were a bit tight from the two faster runs this week but after the first reps I was in a good rhythm and could've done more at that pace. A lovely evening at McGillivray on the lower oval, the sun was about to set, the grass is in excellent nick and it wasn't windy, pretty humid though. Nice way to end the day.
1.31 1.29 1.28 1.31 1:31 1:26 1:31 1:31 1:25 1:35 | ||
| Note | |
| Goals for Karri Valley Tri tomorrow: (aka things to do differently for the last tri for the season!)
1) eat properly the day before. 2) have an easy day of training the day before. 3) get a good night's sleep. 4) eat a proper meal at least 2 hours before the race. 5) turn-up early enough to register and do a warm-up in each discipline. 6) start the swim flat-out. 7) maintain motivation on the run. I haven't done any of those things yet this season, so this makes me accountable and hopefully I can continue to the one thing I have done well this season (throughly enjoying the races!) plus actually "racing"!!! | ||
| C • Accountability 2 | ||
Thursday Mar 15 | ||
| Core Stability/Stretching 25:00 [1] | |
| shoes: Barefoot | ||
| Didn't go riding, didn't need to get smashed in the dark by the fast guys after last 2 nights of hard running and weekend's last tri for the season! (sounded a persuasive argument at 515am...). Stretched lots (v. tight hams/quads) and did some glute/ham work. | ||
| Swimming 35:00 [4] | |
| shoes: Barefoot | ||
| Decided to swim before work as I haven't been doing enough swimming really but when I got to the pool it was all reserved for school swimming lessons but for 1 walking lane and 1 "fast" freestyle lane. I think it was being interpreted as freestyle in "you are free to do anything you want"-style with 8 people in there doing breastroke, walking, bad freestyle, loitering at the end, fatstroke etc etc.
That was the end of my plan to do 10 x200m and I ended up swimming a zig-zaggy 2km hard continuous swapping from that lane under the lane rope mid-stroke to the (of course) vacant reserved lane next door whenever it was free. Funnily enough I felt Great (and Hun-gry!) for most of the rest of the morning. Must swim more often... | ||
| Core Stability/Stretching 23:00 [3] | |
| shoes: Brooks | ||
| Jogged down to local park with dog at about 9pm to get him out and took the opportunity to do more stretches after the last couple of fast-running days. Was an interested spectator of the speed camera across the road and some fairly drastic braking manouevres! I reckon over half the cars were blatantly speeding, but of those all braked heavily apart from 3 who got flashed! | ||
Wednesday Mar 14 | ||
| Note | |
| No groin pain after a very tough rough ground run last night. Hopefully not putting the mocker on myself I'll now say I've recovered from the injury.
I still notice a bit of tightness after paddling on a rough day but I think my adductors work a heap stabilising when the craft is all over the place when running with the swell. However, I seem ok to run now which is a great relief some 7 months post-injury. | ||
| Note | |
| Wow! The crap kiosk at work has a new muffin supplier - the chocolate one was great. Now I'm going to have to work my way through all the flavours again... | ||
| Running warm up/down 31:00 [2]5 km (6:12 / km) | |
| shoes: Asics Orient | ||
| Running (5k TT) 18:40 [5]5 km (3:44 / km) | |
| shoes: Asics Orient | ||
| I felt like running today after being a bit irritated all day from sleeping-in and missing swimming. Feeling better helped by chocolate muffin / mocha chill combo at work mid-arvo and a motivational email/phone call!
It is always a handicap this run and I had Rhys 60s behind me and Saz 90s in front (based on best times in last 12 months). I felt capable of catching Saz and holding Rhys off, but not so sure about out running him. In the end I started solidly down the first gradual hill, picked it to top speed along the woodchips and could see I'd halved the gap to Saz by the bottom of Newman hill. Stayed strong up the hill then surged to get past Saz at the tennis courts bang on half way round. Wil was just ahead and he swore as I went past. Passed Dawn, Mike and Raz up the long sand-hill and could see Brian ahead, far enough ahead that contemplating running him down was soon dismissed as he surely was running a big PB! Colette was first over the line after a 17min headstart over Rhys, Brian with a new 60s PB, me, Saz then the others. Rhys ran minute slower than me which means we start 10s apart next time - that's bound to hurt!!! My fastest run in about 18months over this standard course, but still 90s off my all-time PB, there is definitely going to be some time coming off when I hit this again in winter with the firmer ground. | ||
| C • nice run 7 | ||
| Running (Beach) 30:37 [2]5 km (6:07 / km) | |
| shoes: Barefoot | ||
| Easy run in the dark on the beach with the dog after training. | ||
| C • bare feet 2 | ||
| C • bare feet 1 | ||
| Swimming 5 [1] | |
| Dived in the ocean to cool-off and catch a couple of broken messy waves! Yay! | ||
Tuesday Mar 13 | ||
| Road Bike (Floreat group) 1:40:00 [4] | |
| shoes: Bike, Kestrel | ||
| No Eoin or Boltboi today and a small group of about 30 riders which became fragmented in the dark heading down to Freo and I had to chase hard to get back on the front 7. After that was ok, won both the hill climbs. No Eoin at U-dub, 2speed tried to go at the tennis courts and failed, two others had a go before Steve's but all together for the final push. I went very very hard very early and only Eoin's sprint mate hung on and of course rode around me to win.
It'll be so good when the clocks change in a couple of weeks, sick of not being able to see the road clearly. | ||
| C • No show 2 | ||
| Running warm up/down 15:00 [2]2.25 km (6:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Running (Terrain Loops) 28:45 [5]6.4 km (4:30 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Didn't feel like tonight was going to be a good session but ended up surprising myself and maintaining hard effort all the way through. 4 x terrain loop of 1.6km with 4mins recovery. ie. hard.
Rhys matched me on rep 1, beat me by 10 on rep 2, then I got him by 5s and 7s on the last two reps. time avHR maxHR 7:22 146 159 7:18 148 157 7:05 153 166 6:59:97 156 170 | ||
Monday Mar 12 | ||
| Paddling (Ocean) 40:00 [4] | |
| shoes: Ski, Spirit plastic | ||
| Time got away this morning so ended-up only doing a short paddle. We did a 5min warm-up and then 2 pyramids so that we got some value for time! 1-2-3-2-1 with 60s recovery twice through. Then a mad rush to get to work!! | ||
| Core Stability/Stretching 8:00 [0] | |
| hammies, glutes, stretches. | ||
Sunday Mar 11 | ||
| Orienteering (Malmalling) 58:00 [3]*** 8 km (7:15 / km) | |
| shoes: Asics goretex | ||
| Ran a moderate course and with Nick, Jen and Simon tagging along then ran the hard course with Nick along for the ride. First real bush run at pace since July and it was fun. 28mins for 4 and a halfish km. | ||
| MTB (Gorrie Rd) 1:00:00 [4] | |
| shoes: Bike, Merida | ||
| Nice 5km loop at Gorrie Rd straight after the orienteering. Boltboi came along for this as well and rode very well, dropping the lot of us on lap 3! I headed out foolishly for a 4th lap as I wasn't totally wrecked after 3 - - but 10mins into the 4th m y body gave up and I started struggling to stay on the track.
An infusion of soft drink and ice cream on the way home worked wonders, as did some home-made fruit cake courtesy of a Grandma! | ||
| Paddling (Ocean) 1:00:00 [2] | |
| shoes: Ski, Spirit plastic | ||
| Beautiful sunset paddle up to Scarborough and back with Jen, nice and cruisy. | ||
Saturday Mar 10 | ||
| Road Bike (Hills ride) 4:40:00 [3] | |
| shoes: Bike, Kestrel | ||
| Lovely morning for my first long road bike ride for the year. Rode with Jen from Melville to Pt Walter, along river to Mt Henry, down Fwy cyclepath to Roe Hwy, out through Boltboi's neck of the woods to Welshpool Rd (Great section of bike path - no pedestrians or junctions for ages!), up to Kalamunda, round the weir to Mundaring then down through Craig and Rachel's neck of the woods on Ryecroft / Coulston, Helena Valley road past the still smouldering bush then down the railway cyclepath to the city. Jen carried on to Nedlands and I did a u-ey and headed into work. 125km, 27kph.
Felt fantastic today - no tiredness, could've kept riding for at least another hour, sooo much easier than riding up steep slippery hills on a MTB!!! I can't ever recall being so positive during a long ride, scary. | ||
| C • Road ride 4 | ||
| Orienteering race (ECU Sprint) 18:30 [4]*** 3.8 km (4:52 / km) | |
| shoes: Brooks | ||
| Thoroughly enjoyed the map-reading on the run again. Was a bit off the pace, mostly through not running fast enough I guess but had to wait for a young boy to carefully punch his card at one control and I couldn't see another control while I was standing within 10m of it!! Beat Saz though... | ||
| Road Bike 30:00 [3] | |
| shoes: Bike, Kestrel | ||
| Home from work via the orienteering event. Easterly still in, nice! | ||
Friday Mar 9 | ||
| Swimming (Squad) 1:20:00 [3] | |
| shoes: Barefoot | ||
| Woke up at 510 this morning, before the alarm so figured I had no excuse really not to go swimming, even had time for 4 bits of toast to eat on the way to the pool! It was a good session for the way my shoulders were feeling a bit tired, 6x500m with 30s rest with some being intervals, one of them build and two of them had some medley. Stayed in afterwards to take distance up to 4k. Did 10x50 pull then a couple of hundred of full-catch and some backstroke. | ||
| Note | |
| Poor old road bike seems to have been neglected of late... better fix that! | ||
| Running warm up/down 20:00 [1]3 km (6:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Dunno why but legs felt a bit heavy today - maybe the two paddles, prticulrly last nights rough one worked them in an unusual manner. | ||
| Running intervals (McGillivray) 22:49 [5]6 km (3:48 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Very very blustery southerly tonight, was cool but the gusts across the open expanse of the playing fields knocked me about a bit - it could be the massive lats I'm developing from my 2 paddles... then again, maybe it's because I'm built like a pipecleaner!
Struggled tonight, 6 x 1km 3mins rest. 3.51 3.47 3.46 3.49 3.51 3.46 Consistent though, so get rid of the wind and the heavy legs, shorten the track a bit and stop the watch early and voila, I should improve!! | ||
Thursday Mar 8 | ||
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot | ||
| Back and leg stretches only this morning. Didn't go riding, all seemed too hard after the hot night and lateish bedtime. | ||
| C • No Comment :-) sleepy head 2 | ||
| Paddling (Port Beach) 58:00 [3] | |
| shoes: Ski, Spirit plastic | ||
| Picked Jen up then since the sea-breeze was in pretty strong headed for the ocean rather than the river. The sts Leuwin was anchored about 15mins paddle offshore so we paddled out to it and then angled from there towards Marine Parade directly with the swells - exhillarating stuff, even on the plastic. (No glute soreness on this boat, will have to tweak the new ski to match it as much as possible.) Headed home the same way, a long stretch into the wind then homeward bound. | ||
Wednesday Mar 7 | ||
| Paddling (Ocean) 1:34:05 [3] | |
| shoes: Ski, Mako 6 | ||
| Too hot for long run today, low 40s, and I figured it wouldn't hurt to have a week without much running so I took the new toy down to the beach for a paddle. The sea-breeze was weakly in which made it very pleasant. I paddled south to Cottesloe (50mins - the ski FLIES!!) and then back in 44mins. Glutes very sore and I got off twice to stretch the legs out, the second time I had more than a bit of trouble getting back in the boat. Picture a daddy-longlegs spider trying to climb onto the skinny side of a piece of wet soap! | ||
| Running (sand) 44:23 [3]8 km (5:33 / km) | |
| shoes: Barefoot | ||
| Was still pretty hot after my paddle so I put the ski on the roof and rather than go home I went for a run up to Scarborough and back, 23mins out with the and 21 back into the very weak by now sea-breeze. Magic. But very sweaty. Had yet another dip in the ocean before heading home around 9 o'clock! | ||
Tuesday Mar 6 | ||
| Running (Drills and run throughs) 45:00 [2]4 km (11:15 / km) | |
| shoes: Brooks | ||
Monday Mar 5 | ||
| MTB (Langford Park) 1:15:00 [3] | |
| shoes: Bike, Merida | ||
| A lap of the 12-hr loop and some other single track sections with Nick and Jen. Felt a bit light-headed and unco-ordinated (understandably I guess) after the previous day and then the 3hrs driving. It was 39 degrees when we finished too, that didn't help. Felt like the rat that the cat caught last night and was still chewing this morning. | ||
| Running (Langford park) 32:00 [2]5 km (6:24 / km) | |
| shoes: Brooks | ||
| Got their early for the MTB ride so went for a very easy run around some single track to try and wake-up and get the blood flowing. They were late and there was no phone reception so I figured I had the meeting place wrong and searched Jarrahdale for 30mins before heading back to L-ford park and finding them. Irritated? Me? Never. | ||
| Running (South Beach) 35:35 [3]6 km (5:56 / km) | |
| shoes: Barefoot | ||
| Sea breeze had come in and Jen's spin class was cancelled due to the public holiday so we headed to the beach to make her exercise anyway. Felt really good after about 5mins, the soft-sand was much better on the body than hard surfaces. Fell in the ocean afterwards to cool off. Stayed vaguely human for about an hour or so then body started shutting down over the course of the evening. | ||
Sunday Mar 4 | ||
| MTB race (Karri Ride) 3:30:00 [5] | |
| shoes: Bike, Merida | ||
| Stages 1, 3 and 5 (timed stages). Weather was nice and cool, cold even to start with but warmed-up to mid 20s down in Pemberton. Stage 1: 15km of gravel vehicle tracks and firetrails some short sharp steep climbs and lots of sticks and debris on the ground - lots of people had to stop to clear their wheels/derailleurs etc, me included. Finished with a long steep bitumen climb back up to Pemberton. 17th on stage 1. Boltboi had a max of 56.3kph and me 56.2kph - and he smacked his head into the treebranch at about the fastest point!
Stage 3 was 27km and half of which was on very fast gravel roads - again Boltboi's max speed was 0.1kph faster than mine near 60kph, bugger! I was 4th on this stage - but a group somewhere up ahead were stupid and went the wrong way somehow and lost time! Their loss. Rode at my limit physically on the long climbs on this one. Stage 5 was 3km hammerfest to the Round Tu-it single track loop (7km) then 3km on sandy trails back to Northcliffe. Was a bit more leg tired here but again rode very very hard and was happy with my effort, not sure what I was on this stage, about 15th I think. Handled the twisty turney lumpy single track really well for a change. Gave me 8th overall. Happy with that as the field was strong this year. Unlike last year's event was able to race every stage hard and was happy with my fitness. 88 guys in open male! | ||
| MTB (Karri Ride Cruise stages) 2:00:00 [3] | |
| shoes: Bike, Merida | ||
| Didn't time these so will update time later. Stages 2 and 4 which would be around 40k I guess combined. These were actually quite pleasant this year as it was so much cooler than the last two hot years. Plenty of snacking and drinking able to be done.
Rhys managed 14th overall I think, Sarah was 3rd open female, Tim Bennet and Jo Bennet won comfortably. Boltboi 24th and strong all the way through. Karen 4th open female, Kim not far behind. | ||
Saturday Mar 3 | ||
| Event: Great Karri Ride | ||
| MTB warm up/down (Karri Ride) 20:00 [2] | |
| shoes: Bike, Merida | ||
| 8ks of riding trying to stay warm before the prologue on the tight 800m or so track. The system was 10mins plus one lap - but with some 60+ riders it was always going to be chaotic and I had two chances of not being lapped. I rode solidly but started 2/3 back in the pack, avoided the crashes and was pulled-out at the end of the second lap. Perfect minimum distance effort given that only around 10 guys were left at the end - everyone else is given "2mins down". 3mins exactly of racing! | ||
| MTB race (Karri Ride) 3:00 [4] | |
| shoes: Bike, Merida | ||
Friday Mar 2 | ||
| Swimming (Squad) 1:20:00 [3] | |
| shoes: Barefoot | ||
| Did 300m before the session in an attempt to see if a longer warm-up helps. It didn't. Did 5 x 100 hard after the session to see if I could push myself at the end. I could. All 1.25 with 20s rest. Not super fast but a more solid workout than the bitsy session today. 3.8k. | ||
| Paddling (Pt Walter) 1:59:00 [2] | |
| shoes: Ski, Mako 6 | ||
| Inaugural paddle on my virgin brand-new Mako-6 ocean racing ski. Really stable on the river even when chasing boat-wakes. Unlike the plastic fantastics when you put more effort in it goes much faster - an unsustainable pace at the moment! Can't wait to get it out on the ocean on a rough day. Paddled from Pt Walter over to Dalkeith around the right bank of the river to the Left Bank and then back along the left bank of the river. Beautiful day. | ||
| Running 43:00 [3] | |
| shoes: Brooks | ||
| Easy run with Jen and her friend from Nth Freo to Chidley Pt back along McCabe st to the beach, along the beach to Freo SLSC then back up the hill to Nth Freo. | ||
| Swimming (Claremont) 25:00 [1] | |
| shoes: Barefoot | ||
| A few hundred metres of drills and loosening stuff. | ||
| Running warm up/down 33:00 [2]4 km (8:15 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Flat grass running plus some drills and run-thrus. | ||
| Running race (McGillivray) 7:00 [5]2 km (3:30 / km) vdot: 53.3 | |
| shoes: Pearl Izumi meshy ones | ||
| 2k timetrial. Moderate sea-breeze in but not a big issue. Colette went off zero, GaryO off 4mins and me 445 - we finished all within 25m which was cool. Surprisingly I felt ready to run today and was hoping for three thirty-something for the first km and then take whatever I could hold for the second. I glanced at my watch and it was 3:31 which gave me a little elated surge of energy and I managed 3.29 for the second km for 7:00 flat. Very happy with another improvement - most importantly, didn't even think about my injury for the whole run. | ||
Thursday Mar 1 | ||
| Core Stability/Stretching 35:00 [0] | |
| shoes: Barefoot | ||
| 11hours sleep and very stiff and sore today. Stupid body. Foam roller and stretching today. | ||
| C • Stupid?? 1 | ||