Training Archive: ToomsIn the 31 days ending 2007-05-31:
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| 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 | S | M | T | W | H | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday May 31 | ||
| Road Bike (Commute) 38:00 [1] | |
| slept:10.0 shoes: Bike, Kestrel | ||
| Tired and negative today. | ||
| C • Tired... 1 | ||
| Road Bike (Commute) 34:00 [2] | |
| shoes: Bike, Kestrel | ||
| SLight tailwind. Tired and need to sleep as I am volatile and grumpy. | ||
Wednesday May 30 | ||
| Paddling 45:00 [2] | |
| slept:8.0 shoes: Ski, Mako 6 | ||
| Cruisy paddle with Saz on the river before work. Feet stayed numb for a couple of hours after the paddle, was chilly today. 3 dolphins in the (very) shallows at Matilda Bay - was nice way to make-up for getting out of bed early... | ||
| Running long 1:29:45 [3] 14.77 km (6:05 / km) | |
| ahr:130 max:153 shoes: Asics Trabuco | ||
| Long run with Saz, Wil a new guy Ian, Renan. No Boltboi this week. I felt weary from yesterday's session but was ok until the 3ks on the beach sand where my left hip flexor (stupid rogaine) got stiff. Was glad to finish 15s early. | ||
Tuesday May 29 | ||
| Running warm up/down 17:34 [2] 2.78 km (6:19 / km) | |
| ahr:126 max:151 slept:10.5 weight:34kg shoes: Brooks | ||
| Jog to and from Reabold hill with Tues group. 9 participants tonight. Neil O'Leary runs well for a veteran paddler... | ||
| Running (Reabold) 17:32 [5] 3.9 km (4:30 / km) | |
| ahr:153 max:169 shoes: Brooks | ||
| 2 sets of 5 reps up short side of Reabold, jog back recovery +3mins between sets. First set thresholdy, second set hard. Wil blew himself up on third rep (1.37) then held 1.49s in second set. Still pretty good.
Time aHR mHR 1.51 139 158 1.51 146 160 1.52 149 162 1.52 150 162 1.54 150 161 1.34 149 166 1.35 157 169 1.39 156 169 1.42 155 168 1.42 156 169 Distinctly "blew" in 3rd rep of second set and felt heavy and slow for last two, very surprised to upload log and see only out to 1.42. | ||
| Running hills (recoveries) 24:54 [3] 4 km (6:14 / km) | |
| shoes: Brooks | ||
Monday May 28 | ||
| Note | |
| slept:10.0 | ||
| Still tired this morning, will just drive to work and if I feel motivated and un-hungry enough after work tonight will go through some gym-core stuff. | ||
Sunday May 27 | ||
| MTB (fieldcheck) 4:00:00 [2] | |
| slept:5.0 shoes: Bike, Merida | ||
| A long morning of riding all around the Gungin map with Dalto and Jen looking for changes to the MTB map that I originally created several years ago. A few new tracks, a few tracks I avoided in the heat of summer and some new single track were about it. Useful to have two of us with GPS units, much faster that way. Pretty hilly area, showers on and off all morning and I was very tired by the end. As we were riding from the foot o-event to the MTB map on the bitumen we overtook a slow old man "racing" in the road race that was on! | ||
| C • Poetic License 2 | ||
Saturday May 26 | ||
| Event: Western Australian Sprint Champs | ||
| Paddling 1:15:00 [3] | |
| slept:7.0 shoes: Ski, Mako 6 | ||
| Very lumpy messy ocean with reasonable swell but in all sorts of directions. Paddled out at Port Beach where the surf is smaller then headed north to near Cott. Turned for home just as another front came through, stinging rain and significant increase in wind and waves. Made for a challenging paddle home. Was really pleased how stable I was in the rough stuff, first time I've paddled this ski on the ocean on other than a flat day. Was tough bracing when broaching on some skates, have a few blisters on my hands and fingers from the paddle - not used to having to hang on so hard. Managed a wave into the beach, broadsided, held it as it broke and ended up facing out to sea so went out again and came in straight second time! | ||
| Orienteering race (Sprint champs) 17:20 [5]** 3.65 km (4:45 / km) | |
| ahr:156 max:166 spiked:17/21c shoes: Asics Orient | ||
| A run where I worked hard but felt (and went) slow. Evo caught a minute on me on the way to #4 after getting the bonus cut-thru the scrub seeing me punching 3. After that he pulled away for 4 controls before we were back together pretty much for the rest of the course - little errors in the circle were the only thing preventing Evo beating me by over 2 minutes. 4th behind Mufti, Sten and Evo. Next year...
The map was flat playing fields with virtually no route choice at all. The only challenge was spotting the flat metro series controls that were impossible to see from a distance on occasion - very helpful to be 20m behind someone else punching! Would've been a touch quicker if I'd realised that running through green was allowed on this map, wasn't mentioned at pre-start and I never considered it when looking at the blank map beforehand. | ||
| Road Bike (Commuting (quickly!)) 1:46:00 [3] | |
| shoes: Bike, Kestrel | ||
| Home to work (12k), 4hr break then Work to Orienteering (15k), then Orienteering to home (19k).
Into the wind heading west from work and all the way home. Something has locked-up my left cleat, almost fell off sevearl times at traffic lights as that is my clicky-out foot, had to click inwards instead. Cleat seems fine, will have to check pedal tomorrow. | ||
| C • Clicking out 3 | ||
Friday May 25 | ||
| Road Bike (Windtrainer) 30:00 [4] | |
| shoes: Bike, Kestrel | ||
| Woke up a bit late and with lots on my mind so dragged out the windtrainer and rode hard in small ring, 5mins in successively harder gears for 30mins. HR up around 150 by the end. Better than nothing. | ||
| Road Bike warm up/down 3 [2] | |
| shoes: Bike, Kestrel | ||
| 2min pseudo-warm-up and 1min wind-down. | ||
| Swimming 45:00 [3] | |
| shoes: Barefoot | ||
| Felt tired all day after a poor sleep last night and was pretty uninspired about going swimming. Then, after about 10 strokes I realised that my body wanted/needed to swim and I enjoyed it. Swam a 2k all up broken into 300, 2 easy 400s, a hard 400 [6.14 :-( a hard 200 (3.00) and 100 backstroke. | ||
| Running warm up/down 17:00 [2] 2.4 km (7:05 / km) | |
| shoes: Barefoot | ||
| Groyne and back from kiosk. | ||
| Core Stability/Stretching 31:00 [4] 1.4 km (22:09 / km) | |
| shoes: Barefoot | ||
| A revival of the old Friday night strength session down on the beach. Tonight we were greeted with a nor-wester (unusual) and a two-level beach. First set was steady showing the newies the exercises properly and second set more continuous. Saz set the tone by bolting the first lap of the first 300m run and I only overhauled her on the last hill up from the lower tier to upper tier. Fortunately this killed her for the rest of the session.
Awesome fun on the beach under lights, exhillerating stuff. | ||
Thursday May 24 | ||
| Road Bike 1:48:00 [2] | |
| slept:9.5 shoes: Bike, Kestrel | ||
| Easy ride along the river to Freo, then out to North Mole to find a nor-wester blowing for the ride home but felt ok nonetheless. Pretty leg sore afterwards from yesterday, well actually it makes more sense to be Tuesday's, run. | ||
| Core Stability/Stretching (Workstuff) 1:00:00 [3] | |
| shoes: Brooks | ||
| 3 x 20min PT sessions with staff at work who want to start Personal Training for us. I should have massive shoulders and quads after these 3 sessions... or merely very sore ones tomorrow. Did plenty of core work too. | ||
Wednesday May 23 | ||
| Running long 1:30:18 [3] 15.12 km (5:58 / km) | |
| ahr:130 max:168 slept:9.0 shoes: Brooks | ||
| Was on my feet all day at Scotch teaching orienteering, no rain but windy and a bit chilly. Came home, got 45mins sleep then met up with Saz, Wil, Jen and then Boltboi for the last 60mins. Ran a lap of the golf course and then a lap of the perimeter of Reabold, including a section along Stevenson on the Bridle trail, just for Boltboi.
Felt ok given yesterday's hills, ankle still sore a bit. | ||
| C • How do we enter? 1 | ||
Tuesday May 22 | ||
| Running warm up/down 40:25 [3] 6.36 km (6:21 / km) | |
| slept:9.0 shoes: Brooks | ||
| Slept through my alarm in the morning but felt good this afternoon and ready to run. Warm-up, recoveries and cool down. | ||
| Running hills (Reabold (west)) 14:24 [4] 3 km (4:48 / km) | |
| shoes: Brooks | ||
| 2x4xhill reps, jog back recovery. 14 people came along tonight, mostly people wanting to do some run training for Nov Anaconda. All slotted in roughly between Dawn's pace and a bit behind Sarah and Wil. I felt ok, started safely as I am old and slow but found I could maintain a faster pace and so did. HR higher than it used to get in the old days doing this session.
Time Av HR Max HR 1:57 144 162 1:50 149 165 1:48 152 167 1:46 154 167 1:40 151 168 1:47 155 169 1:47 158 171 1:49 159 170 | ||
Monday May 21 | ||
| Running 20:00 [1] 3 km (6:40 / km) | |
| slept:8.5 shoes: Barefoot | ||
| Easy jog on the beach. | ||
| Core Stability/Stretching 20:00 [1] | |
| shoes: Barefoot | ||
| SL squats, plank, running man, side-lying glutes, push-ups, LBE, SL squats again, crunches. | ||
Sunday May 20 | ||
| Running 56:30 [3] 9.5 km (5:57 / km) | |
| slept:8.5 shoes: Asics Trabuco | ||
| Very slow early morning run along the bibbulmun towards Northcliffe. Legs very stiff from yesterday's effort. Was going to be 30mins easy but I only really started "running" at about 20mins so kept heading outbound, stopped and stretched and then blobbed back - and was quicker on the way back. | ||
| C • down south 3 | ||
| MTB race (Boorara Circuit) 2:15:00 [5] | |
| shoes: Bike, Merida | ||
| Entered my first MTB XC race. Entered "Expert" as I figured Elite would be too long and fast for me and Sport was too short for the length of the drive. It was 4.5laps and after the 1/2 a lap to start with I began to worry about making the distance as it was slow and very physical. I got better technically over laps 1-2.5 but then blew-up in a big way with just over a lap to go (6km per lap). Last lap was small ring the whole way and with wobbley legs, couldn't stand up on the pedals at all as the legs buckled. Glad I did it, body needs to be smashed to bits like that every now and then. I was 2nd last, just holding out Boltboi by 1/2 a lap. | ||
Saturday May 19 | ||
| Running 2:00:34 [2] 17.8 km (6:46 / km) | |
| slept:9.0 shoes: Asics Trabuco | ||
| Long morning run with Boltboi and Jen north along the Bibbulmun from the Watermark Kilns. Boltboi turned around after 30mins and we carried on for another 30mins. Beautiful conditions for running - wet forest, fungi everywhere but no rain. Several big hills. Legs and feet got pretty sore by the end and my ankle I rolled just before the Busso Tri still aches every step. First long training run for several months. | ||
| MTB 1:05:00 [2] | |
| slept:2.0 shoes: Bike, Merida | ||
| After a 2hr nap I was carefully woken for a practice ride over the course for Sunday. And promptly petrified. It was muddy, slippery, hilly and way beyond my ability to ride confidently. Boltboi and Jen lapped about 30mins a lap and I was about 32mins (of riding time...). Only fell off once, but landed on a branch in the undergrowth instead of on soft mud. Not much fun. I hate being imcommpettint. And it rained. | ||
Friday May 18 | ||
| Note | |
| slept:8.5 (rest day) | ||
| Early meeting at work, then driving down south this afternoon. | ||
Thursday May 17 | ||
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot | ||
| To borrow Acejase's phrasology, "life got in the way of training today". Over my cold, chose to have the morning off, and now resolve to do some exercise this weekend since Friday is going to be a write-off too. | ||
Wednesday May 16 | ||
| Note | |
| slept:9.0 (sick) | ||
| Just a blocked nose and headspins now, should be okay by tomorrow afternoon. | ||
| Running 30:00 [1] 4 km (7:30 / km) | |
| shoes: Barefoot | ||
| Very easy jog on the dog beach. Calves felt fine! I know, *next* week I'll start training properly again. | ||
Tuesday May 15 | ||
| Note | |
| slept:9.5 (sick) | ||
| Running warm up/down (beach) 16:00 [1] | |
| shoes: Barefoot | ||
| Saz's last training session before JWOC selection trials. I still felt sick but it was too cold to stand around on the beach so I ran with her. | ||
| Running (beach) 7:00 [5] 3.8 km (1:51 / km) | |
| shoes: Barefoot | ||
| 2x400
4x200 2x100 Full recovery. And some drills and run-thrus. Legs felt fine, nose blocked and runny and pretty head spinny after each rep, but, better than standing around feeling sorry for myself. Lovely crisp chilly still evening. | ||
| C • head felt spinny 3 | ||
Monday May 14 | ||
| Paddling 46:51 [1] | |
| shoes: Ski, Mako 6 | ||
| Warm-up, recoveries, back to beach. | ||
| C • mako6 4 | ||
| Paddling 20:00 [4] | |
| shoes: Ski, Mako 6 | ||
| 5 x 2min efforts, 10 x 1min efforts. On the ocean from Port Beach up to Cott and back. Was chilly to start with and got colder when I fell in when Jen rammed me at the Cott turn-around. What a team-mate. Then instead of helping me back in she sat back and giggled while I clambered on, tried to sit, thenn fell off the other side. Several times. But I did it. Great for the shin I peeled on a rock-surface yesterday. C-c-c-cold for the second set. | ||
Sunday May 13 | ||
| Orienteering (Coaching) 1:13:57 [3] 7 km (10:34 / km) | |
| shoes: Asics Trabuco | ||
| Put out tapes for Rhys so he could do some specific granite training. Trabuco's were really good in the terrain - except when I got over confident and tried to run up a wet granite slab while thinking "That looks a bit slippery." Needless to say I slipped and used my shin to break my fall on the granite. Promptly put the next tape 100m away from where it should have been. Can't have these youngsters getting too cocky! | ||
| Paddling 1:00:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Mildly choppy water than flattened out while we were paddling. Headed from south beach down to some derelict jetty south of south beach! Then back. Did 2 x 6min efforts on the way out and can't remember doing any on the way back. Trying to get used to my glute pain still, it's down to just one side now. Sounded like the Lord Forrest statue of a rooster was barking today! | ||
Saturday May 12 | ||
| Paddling (River) 1:22:36 [3] | |
| shoes: Ski, Mako 6 | ||
| Magic morning on the river today, started at 7am and it was mirror-like. Threw in a few hard efforts and PWPs with Jen and felt like I was actually "training" on the ski rather than simply tolerating bum pain. Speaking of which, got to 40mins before it became unbearable and I had to get out and stand up in a shallowish bit of river. Calves feel better today though! | ||
| MTB (Langford Park) 1:20:00 [3] | |
| shoes: Bike, Merida | ||
| Rode with Boltboi for the second half of the ride and Jen for the first half of the ride. They alternated keeping up. Meandered around Langford for first part of the ride then did a full lap of the 12hr loop for the second part of the ride. Not sure how long we rode for? Guessing about 50mins for the lap plus 30mins of stuff beforehand. Confidence seems to be mostly back now. | ||
Friday May 11 | ||
| Swimming (Squad!) 59:00 [3] | |
| shoes: Barefoot | ||
| Long time since I swam with the squad, I think almost 6-weeks and definitely have slowed a lot, was off the back of my usual lane even though I felt good and had no trouble with the distance - just couldn't keep up the pace! 2.5km-ish all-up. | ||
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot | ||
| Used the foam roller at work to see how tight everthing was... back fine, hammies ok, TFL ok, quads a bit agitated and calves... they recoiled in terror as the roller came close to them, let alone trying to use it. I think lying a standard pencil on my calves hurts too much, let alone resting them on a real roller!!! Stupid rogaine. | ||
| Running 30:13 [1] 4.5 km (6:43 / km) | |
| shoes: Asics Trabuco | ||
| PLan was to do an easy hour. Calves too sore and had to stop at 11mins, again at 20mins, sore afterwards. Stupid triathlon. | ||
Thursday May 10 | ||
| Road Bike (Commute) 27:44 [4] | |
| shoes: Bike, Kestrel | ||
| This started out supposed to be the 30k ride to work but time got away from me so I amended it to the 18k ride to work but as I headed off extremely leisurely I got a call from work reminding me of a resus. requal. I'd forgotten about... Amended the ride again to a 13k hard effort to get there some 20mins late!! Felt good though, calves only tight on the bike rather than painful. | ||
| Core Stability/Stretching 20:00 [1] | |
| shoes: Barefoot | ||
| Fitball h/t/c s, leg lifts, running man, glute and hammy stretches, not game to try foam roller yet! Single leg squats. | ||
| Road Bike (Commute) 39:40 [4] | |
| shoes: Bike, Kestrel | ||
| Perfect night for a ride home - completely still, nice and mild and oddly enough I felt good so pushed it along. Made it AR training by (a) riding in the dark; and (b) using my MTB lights on the roadie! | ||
| C • AR training 1 | ||
Wednesday May 9 | ||
| Paddling (River) 1:42:31 [2] | |
| shoes: Ski, Mako 6 | ||
| Met Jen and another guy at a run-down part of the world frequented by a fellow with the longest AP alias ever. I had a day off work today to teach orienteering to Scotch College boys so was back onto slack school teacher hours :-) and consequently we paddled from 430pm. I jury-rigged some foam padding for my ski as I have determined that my bony backside doesn't enjoy the hard fibreglass seat much and I get so much gluteal pain that my jaw muscles cramp-up and my brow starts to resemble a piece of rusty corrugated iron. (I've had the foam padding hoarded ever since I bought a Thermarest back in about 1994 - finally it saved me 37c at Clarke Rubber!).
Paddled from the coombe down to Freo bridges then back up towards Devil's elbow. Slow comfortable pace except for a couple of surges where I was testing out the seat and my leg pain. I figure I need a few more long slow paddles to build up some tolerance again before I start doing real training and fine-tuning my seat. River was completely glassy and there were a fair few other paddlers out. Maybe I'll do this instead of long runs on future Wednesdays... nah, just kidding, Weds runs are much more painful. | ||
| C • D&T Skills 2 | ||
Tuesday May 8 | ||
| Note | |
| Thanks to Jen for this very funny reply to my wallowing!
Toom's Training Advice... Q: How should I best prepare myself emotionally and physically for the challenge of a long distance triathlon? A: Well son, after you feel you've put in enough hours in the kayak and perfected your double bunny-hop crankflip on the mountain bike, spend some time on aeroplanes. Do a couple of short orienteering races and play some golf. Cleanse your system with a good dose of diarrhoea and fly across the country a few more times. By now you will be two weeks pre-race, and it is important at this stage to include some specific half-ironman training. Make sure you balance your disciplines appropriately - I find that a twelve hour run followed by a hard two hour effort on the mountain bike should do it. Don't allow yourself to recover in between, or you will lose all the endurance benefit. Throw in a brick session. For example, a ten minute swim with someone much slower than you and a few squats. Then taper to nothing, as quickly as you can. Overnight is perfect. Try not to walk around the office too much, or even expend any of your precious triathlon energy sleeping or eating - you'll need it all for the race. If you followed this golden advice you have now finished your triathlon, and probably won. If you did not, scowl a bit. Blame your bike first, and if that fails blame your kayak, your bottom, your mother, and anything else at hand. Don't take it too hard though. The best way to judge your success is to ride up some hills as soon as you can after the race - that afternoon is best but the next morning will do. If you are not as fast as usual or your leg hurts, you are probably a rubbish athlete and it is time to scowl some more and blame your advancing age. If you can stick to this programme you will always such be a shining example to others that you should probably find a career in the health and fitness industry - it would only be selfish to keep all the success for yourself. | ||
| C • Classic 3 | ||
| Running 30:00 [2] 4 km (7:30 / km) | |
| shoes: Barefoot | ||
| Beach sand. 9mins warm-up with very sore calves then 6 by about 300m jogs while Saz ran her 400s. Loosened up a bit by the end, but calves still too sore to press on and unable to run up or down the track to the beach. Sand was perfect, damp but about 2 inches of give in it. Nothing much else hurt during the day, just calves and distal hammies, should be right around the weekend. | ||
Monday May 7 | ||
| Paddling (Hillarys) 1:00:00 [1] | |
| shoes: Ski, Mako 6 | ||
| Lovely morning but definitely a "not-fun" paddle. Bum got really really sore to the point where I couldn't sit and paddle properly and then when I was anticipating a break out at Little Island... all the sand had been washed away so I can to paddle another 20mins back to the coast to fall off with a numb leg and drag myself onto the sand like an old piece of rotten driftwood to sort the bum out. Was good for another 11 mins after that. Logic says that the rogaine, tri, tiredness and lots of hours sitting in the car doesn't help my glutes. | ||
Sunday May 6 | ||
| Note | |
| Busso Half was good... and bad. Good in that I quite enjoyed being able to do it, and good in that I managed to push for a good portion of the run. Good too in that I managed to hold Jazz off (3mins/3mins/13s - sheesh she was fast!). Bad in that I have pulled up sorer than the rogaine and am having trouble walking today - calves sore, hammies cramping. Bad in that I was so so far off the pace from being remotely competitive. If I'm going to race Anaconda later in the year I really am going to have to do a few real training sessions on top of the fun stuff, it's much more fun to be able to "race" than "finish solidly". | ||
| Road Bike 1:05:00 [3] | |
| shoes: Bike, Kestrel | ||
| Dunsborough to Cape Naturaliste and back. Was pathetically slow and sore on the way out, had to stand-up on *all* the hills while Power-Jen rode (seated) strongly away from me. I eventually made it the 13k to the lighthouse at 22kph, had a cry, and then we headed back. On the way I got frustrated-angry with myself and attacked the long hill by standing up in big chain the whole way. Stupid, but made me feel better. Average up to 25.3kph by the time we got back. Legs still sore. | ||
| C • Legs still sore 2 | ||
Saturday May 5 | ||
| Event: busselton half ironman | ||
| Swimming race (Busso Tri) 27:32 [5] | |
| 1.9km Lovely swim, basically straight out to sea then left turn, 50m, then straight back. Water was a cool 17 degrees but flat and crystal clear. No pushing and shoving and had a pretty comfortable swim. Sped up a couple of times to leave a group that was getting "friendly" and catch up to one ahead. Saw a couple of blue-hatted 'open' competitors cut the second buoy as I rounded it. Why??? Amazing really, it was hardly congested. One girl, one guy. Was 47th in the swim, which was easily my best leg for the day, super comfy too. | ||
| Road Bike race (Busso Tri) 2:24:08 [5] | |
| shoes: Bike, Kestrel | ||
| 90km. Perfect conditions for the 3-lap ride that wouldn't have crossed a contour line, no wind, cloudy and a bit of rain. I started off with very sore hammies for some reason, maybe cold from the swim, but I just sat up and rode on the hoods for the first 15k till it dissapated, figured over 90k I may as well be comfortable. Ebony came by near the end of lap 1 and we stayed pretty much within 100m of each other for the whole ride. There was a loose group of about 10 riders going a similar speed, occasionally a couple would jump on a faster trio or so of riders that would come by and occasionally a rider up ahead would drop back. 3 yellow cards given to the group (ie. 5 min penalty). I managed to stay out of trouble by spending 80% of my time 4 or 5 bikelengths back with this other guy who had also tried to get away but given it up as a bad joke! By sitting back we were draft legal and had a more easy ride.
By 70k I began to feel the lack of road-riding and more people began passing me, my low back had got pretty bad from about 40k but a couple of Nurofen held it uncomfortably at bay! Got off the bike and had a leisurely transition to change shirts (and un-pin my number), change socks, and head off. | ||
| Running race (Busso Tri) 1:34:02 [5] 21 km (4:29 / km) vdot: 48.2 | |
| shoes: Asics Orient | ||
| 21k Found it hard to get going, hammies, calves very tight. Stopped at the first toilet block for a much needed pee-stop - - - and found 5 other guys in there in similar pose! Got moving again and really felt bad, ankle was stiff from spraining it Wednesday and all my legs just hurt to run, it wasn't looking good. At the first turnaround (3.5k out) I found Wayne Eliot and ran with him for a couple of k before I began to feel better. Then I enjoyed the next lap of the run, really only my achillies that were hurting. As I started the 3rd lap the leaders had already finished and I began to feel tired for the first time today. My goal was to make it to the turn-around any old way and then try and run solidly on the homeward section. I painstakingly lapped Jen just before the turnaround and then I held it together to the end, very glad to stop running. | ||
| C • Well done 4 | ||
Friday May 4 | ||
| Note | |
| (rest day) | ||
| Enforced rest day - into work early as I'm leaving early to drive down to Busselton early afternoon. Might get a loosener in later today, but doubt it. | ||
| C • You cant count that towards training:-) 4 | ||
Thursday May 3 | ||
| Core Stability/Stretching 25:00 [1] | |
| shoes: Barefoot | ||
| On the wintery beach with the dog - lots of seaweed, bluebottles and helicopters searching for the bloke that fell of the Rotto ferry last night. Did low back stuff, single leg squats, running man, squats, clams, donkeys and a few push ups.
Got bitten by a big sea-bird (that I think was a young Giant Petrel) a Swedish girl was trying to rescue - I think it was very tired as it couldn't fly or move to well but looked uninjured. A dog beach is not the best place to wash-up! In the end we put it in her fleecy jumper and zipped the jumper up and that held it in place (and probably kept it warm!) while she got it to her car. Big sooty-gray coloured bird with a bastard big beak with a hook point on the end. Ouch! | ||
Wednesday May 2 | ||
| Road Bike (Windtrainer) 40:00 [3] | |
| shoes: Bike, Kestrel | ||
| Decided to get my new windtrainer of 3 weeks ago out of its box so I could genuinely say I'd used it to train for Busso as planned, you know, heaps of flat boring aerobar type sessions to get me used to 90ks of boredom at Busso. Now, it's been a great number of years since I had the excessive motivation required to train on a stationary trainer so I was kind of surprised today that I thought about the unopened box in the bike room! My body is having withdrawal systems from too many days without its normal amount of training!! I'll be glad when next week rolls around and I can forget about the rogaine recovery and Busso taper and get on with actually Doing Stuff again!
Oh, the session, 10mins on my aerobars (that felt like eternity as I warmed up), small chainring pyramid, big chain pyramid (30s in each gear down and back up), then (super-motivated Tooms now) 5 x 60s hard and 60s easy. Then 2 x 1min single leg pedalling. Bit of a cool down. Voila! Ready for Busso. | ||
| Core Stability/Stretching 12:00 [3] | |
| shoes: Barefoot | ||
| Single leg glute raises, med ball cobra, single leg 'running man', ham and glute stretches. Will do more properly tomorrow morning before work, getting antsy not training and can't do anything tomorrow evening as I'm catching up with my sister and her new baby. | ||
Tuesday May 1 | ||
| Running 30:00 [3] 5 km (6:00 / km) | |
| shoes: Asics Trabuco | ||
| Met Saz for her session on the terrain loop at Bold Park pool. I decided to take it super easy and just jog a bit while she did her efforts. Then after the first rep where I could barely move I noticed her effort wasn't all that much quicker than me trundling along so I ran 1/3s of the loop hard with her. She ran a PB for the first loop (7.50) which was pretty good. Wil rocked-up and ran two single laps hard (830, 835) so he's not too sore obviously from the rogaine. I ran first 1/3 hard jogged back, then 3rd rep just jogged first and last 1/3 then on last rep ran the last 1/3 flat-out with Saz and managed to roll my ankle on the last down slope when I middled a rock on the sandhill down onto the oval. Ouch. Went over forwards more than sideways, had to hobble immediately but fortunately car, drugs and home were only moments away. Feels tender but I can weight-bear this morning. More reason to take it easy this week for the dopey triathlon this weekend... | ||
| C • Sore 5 | ||