Training Archive: ToomsIn the 31 days ending 2008-01-31:
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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 Jan 31 | ||
| Road Bike (Red Rock) 2:02:00 [4] 61.7 km (1:59 / km) | |
| slept:7.5 shoes: Bike, Kestrel | ||
| Struggled to get out of bed this morning in the pitch blackness. Got to Claremont in time though and determined to not dig myself deeper into fatigue so told Boltboi I'd see him at the end of the ride. I hung near the back which sometimes is a bad move as it lacky-bands so much but the group was pretty even today and with the massive easterly blowing it was pretty much only the front 5 who did any work of any note so I hung in there ok. With the crosswind along Deepwater Pt the line staggered onto the wrong side of the rode as the softy roadies all hid in the draft. Weak. It was slow enough that I could keep up on the left and start my own line in parallel but halfway back!
My new seat came loose coming down the freeway in the pace-car zone where the group slows to low 30s. I stopped at the last overpass, fixed it and then set off in hot pursuit around 40ish kph and hoping I'd be able to intercept them at the narrows, as it was I saw them going under the bridge on the path so kept after them and got about 2mins recovery before the Mts Bay Rd surge. From Brewery to Boatshed I did my only real work of the day and held 48 - 51kph with the aid of the tailwind. 4 people only went past in the sprint at the end, tee-hee. | ||
| Road Bike (slow commute) 37:00 [1] 11 km (3:22 / km) | |
| slept:1.5 shoes: Bike, Gary Fisher mtb | ||
| Veggie ride to work into the easterly. Didn't feel too bad generally, but the legs refused to back me up in that feeling! | ||
| Road Bike (Commute) 45:00 [2] 20 km (2:15 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Easy ride after work, dead still, pretty warm. Lots of tourists near Barrack Street taking photos of the city lights?!? | ||
Wednesday Jan 30 | ||
| Running long (amble tiredly) 1:41:59 [2] 15.4 km (6:37 / km) | |
| slept:8.0 shoes: Brooks Beast | ||
| Drove to work, can't get to training after work on time otherwise. Felt pretty good all day, comes from not being fresh enough to run hard at training I think. I should adopt the Fletch training philosophy and taper for every single session - that way I at least would get a benefit from running as hard as I ought to. But then the Keen race would be more purgatory-like than it's already going to be...
Started running with MTBjen and Wil, actually it was more of a slow jog that whenever the ground angled marginally upward pushed me into the red zone, even at 6.5min ks. We waffled around to home for Jen to do her hour, then did an extra hour or so without any change in pace, infact we were slower I think as the beach was a long section into the wind. First 6.44km in 44:28 @ 6.54/km Next 8.96km in 52.30 @6.31/km | ||
| C • Funny you should say that 4 | ||
Tuesday Jan 29 | ||
| Road Bike (Floreat ride) 1:36:40 [4] 49.7 km (1:57 / km) | |
| slept:7.0 shoes: Bike, Kestrel | ||
| Nice morning today, not much wind and a better (smaller) sized group than normal. I was feeling good and spent a bit of time near the front, was boxed in when the chase group came past but the main group still rode pretty strongly through the hills. I was 3rd up Rose's hill but easily first up Devil's Elbow. Eoin and two or three others were waiting at CCGS after going with the chase group. Saz rode well today, took a few turns at the front on the way down to Freo, and once again, cut infront of a ute at the 90 degree turn at Port Beach! MTBjen suffered a flat on WC Hwy, rumour has it after aiming for every drain and piece of glass on the road up till there, so was nowhere to be seen. Boltboi went to the front down the hill to Steve's and after the group was split into 4 and the rest, going onto Hacket Drive, we waited until he got on and then picked it up. Not sure who won the sprint, about 10 of them came flying by with 200m or so to go. | ||
| Road Bike (Commute) 38:00 [1] 13 km (2:55 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Home from group ride, two bowls of cereal and a shave then off to work. Forgot to take the bin up so back to get that. Legs a bit tired. | ||
| Running intervals (McGilivray) 33:00 [4] 8 km (4:08 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| One of the toughest times I've had trying to complete a session, let alone remotely near the goal pace. I felt ok all day, not tired, but when I rode home from work my legs were sluggish but I failed to heed the warning signs and wasn't expecting the worst. Aiming for 3.48s I ran the first four x 1km with 2mins jog at
3.54 (awkward but hey, it's the first rep) 4.01 (legs pretty stuffed, will pick it up on the next) 4.16 (one word, ugly) 4.15 (worse) 0.33 (worserer and head spins) Pulled out, walked to the shade of a rubbish bin and lay on my back for about 5mins. Got up then determined to finish the distance, albeit slowly. 4.02 (felt heaps better) 4.04 (surprised to maintain) 4.04 (can hold this) 3.59.91 (really really wanna go sub-4) What a crap set of times, but very glad that (a) saw it through; (b) no back pain at all; (c) no hammy pain. Once I get a chance to freshen-up I should be all good again. Emotinally not happy with the session, but stupid cold hard logic says that if it were one of my athletes I'd say "you've had a big week of training after a month or so of shite, you're gonna be tired." I'll deal with it for a week or two and build up some resiliance for the Karri MTB which I want to be vaguely in contention for top 15 or so. | ||
| C • Stupid hard cold logic?? 1 | ||
| Running warm up/down 26:00 [1] 3 km (8:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Warm-up, recovery plods and run-throughs. Cool down not really happening. | ||
| Road Bike (Commute) 38:00 [1] 11 km (3:27 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Strong headwind all the way home, and even with 3 toasted sandwiches for lunch and a large Mocha cold milk drink I still felt like a plonker on the bike. I think it's partly because I realised how light MTBjen's "crap" bike is compared to this solid steel & lead jobby. | ||
Monday Jan 28 | ||
| Paddling (ocean) 1:40:00 [2] | |
| slept:8.0 shoes: Ski, Mako 6 | ||
| Met Boltboi, Evo and MTBjen for a paddle from Floreat beach at 730am. The ocean wasn't as flat as anticipated with a small wave on the edge. Both Boltboi and Evo lost their sunnies, but Evo luckily found his with a lucky dip grab into the sandy water. We paddled down to North Cott into the sou-easter then did a u-ey and headed back with the small swell. Lovely morning for a paddle and a few skates on the way back but not big enough to make it exciting. Good fun. | ||
| Swimming 8:00 [2] | |
| Swam out to the can and back with Evo and MTBjen. Water was so warm! | ||
| Road Bike (Commute) 45:00 [3] | |
| slept:1.5 shoes: Bike, Gary Fisher mtb | ||
| Rode quite hard with MTBjen into Leederville to watch the criterium. As we got there we saw them roll out for the start. Found Boltboi then watched the race. I found the bakery which was rewarding. Then we rode home a bit slower. It's nice around Herdsman on the km or so of trail. | ||
| Running warm up/down (Dog jog) 29:49 [2] 5.5 km (5:25 / km) | |
| shoes: Brooks Beast | ||
| Easy run down the hill, up the hill and down the hill to the beach with Haggles. Easy run u-p-p-p the hill, downthehill and u-p-p-p the hill home again. Dog pretty lazy today, reckon still tuckered out from yesterday's run. | ||
| Running intervals (Playtime) 3:20 [5] 1 km (3:20 / km) | |
| shoes: Barefoot | ||
| Absolutely magic down on the beach, sea breeze in of course but it was almost a warm breeze. Beach was pretty flat as it looks like overnight the waves wash over the little 1foot sand cliff and towards the dunes so I had a nice surface that tempted me to do some drills. Initally I was going to run up to Brighton but after a minute or so I looked back and Haggles had decided to lie down next to a girl in a yellow bikini and not run! I gave in and instead did 10 x 100m hardish with the wind with a jog back. Focusing on lengthening my stride and running properly, something that a few years of neuroma's and hammy pain has made but a distant memory. | ||
Sunday Jan 27 | ||
| Running long 1:50:43 [3] 20.34 km (5:27 / km) +577m 4:46 / km | |
| slept:8.5 shoes: Brooks Beast | ||
| A tale of two runs in a way. First part was the 'errand fulfilling' part of the run where I combined i) returning the overdue Transformers DVD; ii) taking the dog to the beach; iii) calling in at Mum & Dad's and iv) saying goodbye to my cousin and her family who are flying back to Sydney today. I don't think I can claim v) washing the dog as my parents pool didn't really have all that many bubbles in it! I then dropped the dog home and headed out again for the second half of the run around Herdsman Lake clockwise. It was getting damn hot by the end, around 10pm so I think the rest of the day is a write-off until 6pm-ish in terms of exercise.
On the second half of Herdsman I was feeling surprisingly good and even passed to centenarians on the push bikes. Yeah, I can pass ancient people pootling on their bikes. She had a cadence of about 5rpm, he looked like the Hunchback of Notre Dame. They didn't go for the re-pass! Coming up Hale I made two girls ride harder than they intended as they headed for the beach as I don't think they wanted the ignominy of being passed by a jogger! I had a 750ml bottle of sports drink with me today and also had a carboshot as I figured I need to not destroy myself with insufficient hydration/fuel. 5.5min ks off the beach. 6.5min ks on the beach. 7.17km around Herdsman at 4.57/km | ||
| Swimming (Ocean) 30:20 [3] 2 km (15:10 / km) | |
| Was going to do a 'paddleback" from Freo but couldn't get a lift down so drove to the beach and went for a swim instead. Not quite the same fun factor but was good in its own way. Swam from Floreat up to the groyne (14mins) then back to Floreat (8mins) then another 8mins to make it worthwhile. Very strong sou-wester blowing hence the speed differential! | ||
Saturday Jan 26 | ||
| MTB (Gungin) 2:40:00 [3] | |
| slept:6.0 shoes: Bike, Merida | ||
| Not sure how long it took today, but it took this long last time! We started about 720am as I got there a bit late, then had to muck around with my new seat post. It was pleasant temperature for an hour so and then it got HoT. Tracks were very dusty and in some places the pea-gravel was like a truck emergency arrester bed... or an Ikea coloured ball-pit, very hard to keep the front wheel pointing the right way. I was really happy with my riding today, was riding much more smoothly than normal, only downside was after the shop-stop my legs were rooted and I struggled on the climbs. tRicky made it all the way up 'the whore' - but Boltboi and I noticed a new wooden sign that said 'The whore no more!' - - - gives us a bit of single track to explore that presumably negates the need to climb this bugger of a hill. Fletch, Evo, MTBjen, Boltboi, tRicky and Wil came along, a good ride and now people are getting more familiar with the tracks fewer stops.
Boltboi rode from Helena Valley primary school, the idiot, for an additional hour beforehand and afterwards. Pretty gutsy in 36 degree heat! tRicky rode from Welshpool up Kalamunda hill to get there. I drove in comfort 'cos I'm soft. | ||
| Note | |
| Got an email from Boltboi today at 12:38pm asking if I'd ride "6am Helena Valley tomorrow?" Sh!t I thought, isn't he hard-core? Must've taken some of tRicky's drugs on the way home when they were together.
Then a few hours later I still couldn't believe it so checked 'properties' on his email and saw he'd sent it 23hours and 48minutes earlier!! His server is as slow as Wil on the downhills. Boltboi was probably walking his bike up a hill at 12:38pm today... The Natural Order is restored! | ||
| Road Bike (Commute) 33:20 [2] 11 km (3:02 / km) | |
| shoes: Bike, Merida | ||
| Rode home from work into a screaming westerly. Oddly my legs weren't too tired from this morning's MTB but the soft tyres didn't feel particularly swift on the bitumen! Had a near miss when a car came from the median strip on my right aiming for the slip lane on my left to turn left... the driver didn't see me and I heard the girl in the passenger seat yell "Look out, look out, look out!" and she swerved right then decided to go left nonetheless and fanged it across the front of me. White hatchback, P plates, 4 young blonde girls giggling away in it. Driver's attention less than completely on the task at hand. | ||
| Road Bike (Pootle) 20:00 [1] | |
| shoes: Bike, Gary Fisher mtb | ||
| Rode from MTBjen's parent's place up to Kings Park for some food, watched the fly-overs from the jets which were awesome and then the fireworks. Kings Park very empty compared to how I imagined it would be - there were people playing soccer, cricket and very friendly atmosphere. Fireworks were the same as fireworks always are, but the sandwiches and fruit salad were par excellent! | ||
Friday Jan 25 | ||
| Road Bike (Commute) 35:00 [2] 12.5 km (2:48 / km) | |
| slept:11.0 shoes: Bike, Gary Fisher mtb | ||
| Nice ride to work this morning, no headwind unusually and it was just a bit cooler today. Felt a bit more energetic this morning, wish I'd felt like this for Tues and Thurs rides - maybe there is hope! Wore my baggies and my fluoro safety shirt but alas no roadie types to draft off. | ||
| Core Stability/Stretching (Beach session) 30:00 [4] | |
| shoes: Barefoot | ||
| Usual exercises, only 4 of us tonight, Cherie, Ngaire, MTBjen and myself. Weather was pretty good, wind wasn't strong enough to cause the usual sand-blasting problems. My back was fine throughout the session but my legs were weary. 'Cardio' at the end was hard getting up the dune and I didn't make much time up on Jen, maybe only 15-20s. Handicap will alter next time!! | ||
| Running (Beach session) 25:00 [4] | |
| shoes: Barefoot | ||
| The hard runs between the exercises plus the easy warm-up. (Cool down was a great float in the ocean!). | ||
| Road Bike (Commute) 32:00 [3] 11 km (2:55 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Home from work the short(er) way. Other than the headwind it was fine and dandy. | ||
Thursday Jan 24 | ||
| Road Bike (Red Rock) 2:00:40 [4] 60.7 km (1:59 / km) | |
| shoes: Bike, Kestrel | ||
| Uneventful ride bar that once again I was off the back heading down to Freo, getting back on on the way through to the Highway. Stayed with the group fine after that as I think some of the guys tire more than I do. It was tough out to UWA as it was over 50kph the whole way with the easterly behind us. Boltboi was really strong today, up with the group all the time and contested the sprint.
Some idiot car nearly took us out as we rode (just the two of us) through the roundabout at Smythe road / Karakatta cemetery. he came from the left, saw us in the roundabout and carried on nonetheless. He was lucky about 90s later that the lights when green for him as we were thoroughly pissed off. Guess what? He was a P-plater. Legs rooted on the way home, watched the average fall from 30.9 to 30.1, silly hills. | ||
| Running (dog jog) 15:00 [1] | |
| shoes: Barefoot | ||
| Took the dog to the beach and whike down there for 40mins or so took doggo for a jog. Part motivation was to see if my back stopped aching - it's been achey this arvo. | ||
Wednesday Jan 23 | ||
| Road Bike (Commute) 47:55 [2] 20 km (2:24 / km) | |
| shoes: Bike, Kestrel | ||
| New seat has made me a bit tender after yesterday's ride. Commuted to work via Herdsman path, Fwy north path, said goodbye to mtbJen in the city then carried on railway path to Central ave. Strong easterly loaded with negative vibes this morning. Saw or passed 4 people on bikes who had their helmets with them but not done up, hanging from the handlebars, clipped to aero bars, banging against front forks etc. Weirdos. | ||
| Road Bike (commute) 42:20 [3] 19.65 km (2:09 / km) | |
| shoes: Bike, Kestrel | ||
| Left work in stinking hot conditions with a strong easterly. Decided to repeat this morning's route and do it quicker pretending it was me rather than the easterly wind that would make the difference. Had a E headwind to the railway, great tailwind down to Perth and then again out to Hale Road then as I went under Powis Street I smacked into a huge gust of the incoming Sou-Wester. Typical. Headwind from there home up the hill. | ||
| Running (long) 1:26:04 [2] 14 km (6:09 / km) +462m 5:17 / km | |
| ahr:126 max:152 shoes: Brooks Beast | ||
| Wasn't really up for this run but although slow it wasn't the disaster I was expecting. It was really hot, and particularly humid - it's been a long time since I've guzzled at almost every possible drink tap! MTBjen was with Wil and I till Floreat Surf club, then we went our separate ways meeting up back at the pool. Wil and I continued along the sand till City Beach where we suddenly needed a drink stop at the tap. While drinking we happened to notice 24 female beach volleyball players training 10m away. Then we carried on a bit further south and back up Oceanic drive. Wil changed to a walk there and I did the last 15mins alone. Legs particularly heavy, but mentally a bit better tonight. Have drunk about 3L of coke, milkshake, cordial and water since the run. | ||
| C • Volleyballers 3 | ||
Tuesday Jan 22 | ||
| Road Bike (Floreat Ride) 1:39:06 [3] 49.7 km (2:00 / km) | |
| shoes: Bike, Kestrel | ||
| Rode at the back of the 'slow' group today with Saz but I was the only one dropped along Freo as the 'chase' group came through, replete with Sean O' on his MTB and knobblies. Thankfully the fast group had just dropped him at that point. Saz chased, I chased too but didn't cut infront of a taxi on the 90 degree right at Leighton and I came by her as we got onto Stirling Hwy. Cruisyish after that as I attached myself to the back of what was now the 3rd/4th pack and rode with Eb up the hills in Mossie Park. Didn't do Kings Park, very wary of my back 'going' again, but other than a warm feeling of heat on the spot it was ok and seems 98% now at work. Very weary today. | ||
| Running intervals (McGillivray) 30:00 [4] 7.7 km (3:54 / km) | |
| shoes: Brooks Beast | ||
| 5x1500 with 2mins recovery jog trying to run at 5:40s to match the pace from 5k timetrial the other week. I really felt the lack of any serious run training recently, and the lack of enough sleep, and the lack of good lower back! Did the first one a few metres behind Fletch and consequently was up on required pace, struggled a bit in the last 500m of the 2nd rep. Couldn't maintain pace in the 3rd, had to ration my effort in the last two just to keep a steady pace. Searching for any positives, my back didn't hurt much, just a few twinges in the last two reps, and no hamstring pain at all during, and surprisingly after. Maybe if I actually run as fast as I ought to I'd pull up sorer, probably like Fletch. I'll have to look at his log as he was running fast and strong. Jess, Jen and Wil too. In fact, everyone bar me tonight! Sigh.
5.33 5.40 6.00 6.16 6.06 | ||
| Running warm up/down 25:00 [3] 4 km (6:15 / km) | |
| shoes: Brooks Beast | ||
| Easy jogging, recoveries, run thrus. | ||
Monday Jan 21 | ||
| Note | |
| (rest day) | ||
| Had a look at the tri calendar after yesterday's motivation and raw emotion of watching Saz and MTBjen smash the women's field while keeping Fletch, tRicky and Boltboi honest. But the tri season is effectively over - 6 of the series events are gone, and the rest are pretty much far-flung country events or clash with my trip east. And this weekend would cost me $80 for a race less than 1hour long... stick that!
So I'm going to have to find a different way to get some race intensity in this latter half of summer or I'll be in the unusual position of being less fit at the end of summer than the beginning! | ||
| C • Summer racing 9 | ||
Sunday Jan 20 | ||
| Swimming 15:00 [2] | |
| (injured) | ||
| Spent the morning watching Craig, Fletch, MTBjen, Saz, tRicky, Boltboi, Brian & Dawn, Andrew, and others race in the off-road tri. My back although improved was sensibly not racing. I went for a swim after they'd all finished. | ||
Saturday Jan 19 | ||
| Note | |
| (injured) | ||
| Couldn't function Tuesday, had to stay home and mostly lie down. Wednesday went to work but not really able to sit for long periods. Had well and truly had enough by the end of the day. No improvement. Physio on Thurs a.m. helped loosen up a pretty much locked lumbar region and I was able to stand straight for the first time today. Physio reckons maybe irritated disc bulge. Saw physio again Friday, marked improvement today, could get out of bed without crawling to the chest of drawers and using it as a ladder! Physio reckons not a disc bulge irritation as flexion is asymptomatic. Instead a minor shift of one lumbar vertebrae due to my inflexibility in that area and the intensity of the Tues ride where I never got the chance to change posture. Probably going to be ok to exercise lightly this weekend. | ||
| Orienteering (MetrO) 25:27 [3] 5 km (5:05 / km) | |
| shoes: Brooks Beast | ||
| Took Haggles for a jog/ easy run around the medium course. It was well-set so that you coul;dn't just run and get the nearest 15 controls, you had to climb into Reabold at some point. I didn't go fast but had a completely unique route choice through the first 4 flat controls which set me up for a good loop in the trails. Hardly saw anybody and came in 5th in front of people who, if they'd jagged the same route, would've thrashed the dog and I. Smugness factor pretty high after this one!
Back was good, except for coming down Camel Lake trail. Afterwards poor Haggles was a bit hot, stood under the tap for a while then panted for about 30mins! | ||
Tuesday Jan 15 | ||
| Road Bike (Floreat ride) 1:44:00 [4] 56 km (1:51 / km) | |
| shoes: Bike, Kestrel | ||
| Eoin made me go with the chase group and Evo of course came along to show us up. Hard, hard, hard with Daws and Sean driving the pace the whole way. I was nearly left behind on Hale Rd but fortunately there were a few stronger riders (they were all stronger riders) behind me who closed the gap and I hung on. Once we got onto West Coast Hwy I was able to get my breathing and HR back into a controllable zone but there was no real let-up and I got dropped the moment we turned onto McCabe st and went uphill. A bit later I noticed Eoin had also been dropped and was 40s ahead at the golf course. At Devil's Elbow it was back to 27s but that was it. After the break at CCGS I felt better (and the road was flat!) and the fast guys had gone on without a break, even so the pace went up pretty high and when the pack came by along Hackett Drive I just floated along behind trying to breathe. Never saw if Eoin or Evo had a go or not at the sprint?
MTBjen did some work along Jutland Pde and Hackett Drive, Boltboi was up there too and even Saz came along, in her midrift XXS cycling top. MTBjen bailed out of Kings Park for food, Saz tried to do it though ignorance but then bailed and I grovelled up the hills and then crusied home with Boltboi. Got a bad back spasm on the way home, enough to stop me standing and keep me in discomfort all day, the prospects of running tonight look poor. | ||
Monday Jan 14 | ||
| Paddling (Ocean) 54:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Was planning a long slow paddle but after 2mins on the water I felt really unstable, tippy and rapidly lost enthusiasm to go far from home. I turned around at the groyne (600m paddling) and then did 5 hard reps between groyne and drain, about 1100m. 6.15, 7.00, 6.10, 6.55, 6.10. Sea-breeze was already in hence the difference paddling south. Lots of backwash from the beach I later noticed, probably explains the early tippyness. | ||
| Running 48:00 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Dog jog to the beach immediately after getting home from the paddle. Legs felt like they'd done a tri the day before but not as bad as I was expecting. Took the shoes off on the sand and did two sets of 6x50 run throughs and a set of drills before heading up the hill home. | ||
Sunday Jan 13 | ||
| Multisport race (Wakiki Enduro Tri) 1:39:17 [5] 32 km (3:06 / km) | |
| Huge field of 500 punters at this event, second sell-out race for the season. What's got into people, this event used to struggle to get over 150 racing ten years ago?
I was weary and none to motivated before the event, planning to make this my last tri. Then things started improving - a non wetsuit swim as the water was 24 degrees. Then a beach start - great to be able to run halfway to the first can! I made it through the first 20k ride in none too exciting fashion and got passed by about 10 people, although on the 5k run I overhauled 5 or 6 of them. By the end I was hanging out for the next 250m swim as it was pretty warm. As I ran along the beach to the water I suddenly began to enjoy myself and felt good so I raced harder and enjoyed the last time through. On the 3k run I noticed at the turnaround that some people were getting closer so I picked it up on the way back and have to admit I even hit a genuine "race pace" for the first time in a few years, probably 3 years I think. It's great to feel like things are coming together again, don't tell anyone, but I enjoyed that tri and willactually probably do another one this season.... (And in retrospect my splits were awful so the "probably" is themost important part of that last sentence, ie. it's not definite!) | ||
Saturday Jan 12 | ||
| Road Bike 2:16:30 [2] 61 km (2:14 / km) | |
| shoes: Bike, Kestrel | ||
| Nice ride with Lison and MTBjen - although Lison had to get to work so we met her at 5.30am at UWA. I didn't really wake up till about an hour later when the first bits of sunshine caressed me. Lison was on a single-speed Cannondale and consequently smashed every hill out of necessity. I didin't feel bad, nor did I feel good and hung in there with them until Swanny where Lison turned off. Another lovely sunny morning. After the ride Dr Jen *finally* consented to getting the recalcitrant grain of sand out of each eyelid, thank Christ. I had a leisurely breakfast and then had an intense sleep for 2hours before the hustle and bustle of organising the MetrO event. Not exactly the ideal relax before an early start Sunday. | ||
| C • all you had to do was ask... 1 | ||
Friday Jan 11 | ||
| Road Bike (Commute) 1:02:30 [2] 26.7 km (2:20 / km) | |
| shoes: Bike, Kestrel | ||
| Cruisy, and combined with the headwind the whole way made for a slow ride. | ||
| Road Bike (Commute) 35:00 [2] | |
| shoes: Bike, Kestrel | ||
| Ride home. Had a panic at work before I left -suddenly realised I hadn't organised the toilet key for the MetrO event, nor collected the maps! Fortunately my parents were home and could go and get them. Phew. Strong headwind (again) today on the way home. Mind you, sea breeze was much stronger than the easterly was this morning. | ||
| Swimming (Ocean) 15:00 [2] | |
| Got to the beach session early with the plan to run up to the groyne and swim back with the swell and wind. However, too many kitesurfers in the break which made me feel mortal so I just jogged up the shop (200m) and swam back 3 times. With the waves and swell my arms certainly felt the lack of any swimming over the last month. Lost my goggles too on the way out to sea. | ||
| Core Stability/Stretching (Beach session) 25:00 [3] | |
| shoes: Barefoot | ||
| Usual exercises, two new people today plus Wil, Jen, Screaming Wild Pig and myself. Enjoyed tonight's session. | ||
| Running (Beach Session) 25:00 [4] | |
| shoes: Barefoot | ||
| Included a few zig zags in today's loop and a nasty little bit where we went over the 2 foot cliffy bit to the damp sand and back up again 3m later! Tough when tired from burpees and lunges etc! Cool down swim afterwards was great - except I managed to get both eyelids full of sand and it was very hard to get the sand out. | ||
Thursday Jan 10 | ||
| Road Bike (Red Rock) 1:55:30 [4] 60.5 km (1:55 / km) | |
| shoes: Bike, Kestrel | ||
| It took me 2mins longer to get there from home this morning, and it was fully dark pretty much. Only got there moments before they rolled out. Pace was nice and consistent today and I enjoyed the ride once we'd got to Freo and the unfit people had done their dash and the pace settled. Evo, Eoin and Boltboi all came along today, Evo saying before the ride he was a bit overdone and wanted an easy ride. I can remember seeing him 50m off the front along Preston Point Road doing it 'Evo-easy'. The sou-wester meant more people than usual did the roadie-thing and hid while the three of us and a couple of other keen blokes did the useful fitness-improving packhorse work.
Overheard one guy saying after Mounts Bay road that "everytime I came to the front the road turned into the wind and it was tougher, what bad timing". Tool. What he meant was "Each of the two times along the entire stretch of road that I got to the front for 5s before I peeled-off it got harder." | ||
Wednesday Jan 9 | ||
| Running (Dribble) 1:07:09 [1] 10.72 km (6:16 / km) | |
| shoes: Brooks Beast | ||
| So much for not being sore from yesterday's run. Just "MTBjen" and I today, and haggles. Slowly jogged to the beach, up to Brighton on the soft sand then up the hills home. Not a particularly fun run but the dog enjoyed it. Very tired. | ||
Tuesday Jan 8 | ||
| Road Bike (Floreat ride) 1:38:30 [4] 49.85 km (1:59 / km) | |
| shoes: Bike, Kestrel | ||
| Warm and humid this morning at 6am, no real wind so a nice day for a ride. Consequently 45,000 punters turned up for the ride complete with the obligatory old men who cannot ride safely in a group and keep pushing forward 3-abreast. Same twits who ruin a couple of other rides when they get bigger. Sometimes it'd be nice if the pace picked up early to get rid of them! The whole crew were there today, Eoin wasn't on the subcontinent, Botlboi turned up after an inconsistent period, Jen couldn't find another excuse, Beno was there on his gleaming 'hobby' bike. The pace was steady but faster than normal because Evo was there riding off the front as normal. I think he really ought to try the "chase" group rather than smashing the "social" group! For that matter, I should probably pluck up the courage one day, but I'm not all that keen for 90mins of maximum effort and Eoin wouldn't come and keep me company I suspect.
Thought we screamed past Fletch at one point, but it was just some tramp out looking for beer cans on his bike. | ||
| C • Chase Group next week? 2 | ||
| Running (5k Hcp) 19:10 [5] 4.89 km (3:55 / km) | |
| ahr:159 max:165 shoes: Asics Orient | ||
| Had a good turn-out of 11 people tonight and pretty perfect conditions to run. I ran at probably 95%, still a bit scared about flaring up the neural hammy pain by sustained hard running. Enjoyed the run as nothing was sore, just the discomfort from pushing hard cardiovascularly. The handicap was pretty good, Fletch caught the 40s on me 50m before the finish and we ran past everybody bar two new handicappers on the last hill and downhill. I'm looking forward to almost certainly going faster next time, more specific training coming up plus I'll keep the neural hammy stretching regime up as it seems to be doing the job! | ||
| Running warm up/down 24:00 [3] 4 km (6:00 / km) | |
| ahr:117 max:136 shoes: Asics Orient | ||
| And run throughs and wandering. | ||
Monday Jan 7 | ||
| Road Bike (Commute) 32:00 [2] 13 km (2:28 / km) | |
| shoes: Bike, Kestrel | ||
| Rode with Jen from home down Grantham into the City to her workplace then I went through to Barrack St before stopping for a few moments. | ||
| C • Offroad Tri 3 | ||
| Road Bike (River) 1:25:50 [4] 42.4 km (2:01 / km) | |
| shoes: Bike, Kestrel | ||
| Barack St to Canning Bridge to Stirling Bridge up coast, Marine Parade, WC Hwy then up the hills to home which loses 0.5kph off the average speed! Felt good today and rode harder than I normally do when alone. Imagined I was speeding along and riding superfast Fletch off the back of my wheel. | ||
| C • Keep dreaming... 1 | ||
Sunday Jan 6 | ||
| Running 26:00 [1] | |
| shoes: Pearl Izumi meshy ones | ||
| Very very easy jog with dad to the beach with Haggles, walked along the beach then very very easy jog home again. Haggles went up to a baby that was sitting on a rug holding some food. Not for long. Luckily the Mum found it funny! My hammies are a bit tight after yesterday's run. | ||
| Paddling (Paddleback) 1:15:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Probably the most fun training session I've had for a-ges. Jen and I got a lift to Port Beach with our skis and then paddled back on the stonking southerly, absolutely exhilerating! Jen hadn't paddled on rough ocean before but I was confident she'd have the balance and she was fine. Fortunately the swells didn't get too large till near Cottesloe and by that time she was getting the hang of when to paddle hard to pick up the runs. By South City Beach some of the swells were breaking as the white caps coincided with us paddling NW to pick up a better angle for the SW swell and I had two anxious moments as the whitecaps flooded the boat and buried me chest deep, no falls though and some awesome drops! Arriving at Floreat I just kept paddling as it was too messy to stop and wait, fortunately had a small lump to ride in but broadsided about 10m off the beach and before I could straighten up the next wall of whitewater came through and washed me sideways to the sand.
Jen had a slightly different experience on the way in with the ski almost catching two waves before the third wrapped it up and sent it scudding towards shore. Earlier to this Jen had been hit by a wave that sneaked up behind and broke over her and she was floating sans ski trying to swim in - which was difficult with the current and the rough waves. I managed to grab the ski, haul it up the beach and then turn in time to see Jen go over the falls on a sizeable lump of water and surface a worrying while later without her paddle, cap or sunnies. Paddle was ok, Jen spent a few hours draining salt water out of her sinuses at inopportune moments through the rest of the evening! | ||
Saturday Jan 5 | ||
| Orienteering race (Warnbro MetrO) 44:57 [5] 9.05 km (4:58 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| My first MetrO series event for a couple of summers I think. Tried to avoid them last year as running through the streets when you are relatively slow, and pretty sore is just no fun. Today I was not fast but not sore and I gave it pretty much a 90%+ effort. At the start I had predetermined to run to the NW corner of the map, only some 500m or so away. After getting the first control I realised that that had cost me some distance already! D'oh. Particularly when I saw that Grilla had popped out infront of me after going much more sensibly to #4 first. After that I just ran down the coastal strip where the controls were really tightly clustered figuring when I got to the bottom of the map I'd pick a nice straight line on the way back through the streets. Trouble was I already had enough controls to have to miss a few on the way back and it felt inefficient. In retrospect it wasn't so bad, bar two controls I did exactly what Robbie J did but he just did it 5mins faster on his "easy" effort. Ricky was next but by God he started fast, I just can't do that unwarmed up! | ||
| Road Bike 2:08:00 [2] 63 km (2:02 / km) | |
| shoes: Bike, Kestrel | ||
| I managed to get Carol Brownlie to drive my car home and so Jen and I rode back from the event with the sea-breeze behind us. First 18mins was on the road but the rest of the ride was on the freeway cyclepath and pretty easy. All big chain, but wind assisted. I was fine on the flats and downs but leg tired on the small gentle upslopes.
Saw two snakes on the cycle path down near Thomas road, about 1km apart, first snake sighting for this year. | ||
Friday Jan 4 | ||
| Note | |
| Went to Dwellingup to add to the bush map of Scotch College's camp. Map was much changed in 7 years and so just the re-map took most of the day and I only got a cursorary look at the extra bit, that'll have to wait till my next Friday off work. Long wearying day. | ||
Thursday Jan 3 | ||
| Road Bike (Red Rock) 1:58:00 [4] 61.5 km (1:55 / km) | |
| shoes: Bike, Kestrel | ||
| Wasn't sure if this was a good idea or not, but I enjoyed last night's run which meant I must have been beginning to recover. It was so hot last night I think it made it an easy decision to get up and ride - hot, still, and dark.(27.9 degrees at 6am when the ride proper started!).
Quite a large group of about 25 in the "slow" group and yet I still managed an average of 32.4km/hr including the 40mins of blob in and cruise home. Pete was there, and destroyed the concept of riding side-by-side as only he can! Burke Drive and Mounts Bay were the two occasions that spring to mind where it meant going 45kph to get infront for a bit. | ||
| Paddling (Ocean) 40:00 [2] | |
| shoes: Ski, Mako 6 | ||
| Nice cruisy paddle with Jen between the bike ride and heading to work. Stinking hot already (9am) so the moist air on the water was a bonus. Felt much more human in the last 15mins of the paddle than I did for the first bit where I was a bit tired and uninspired. | ||
Wednesday Jan 2 | ||
| Running long 1:18:32 [3] 14.45 km (5:26 / km) | |
| shoes: Brooks | ||
| Thought I'd struggle a lot just to complete this run but actually found I enjoyed it. Ngaire, Liz and Jen tonight. We stayed pretty much on flat ground as it was about 38 degrees and overcast, Jen and I had tired legs and Ngaire is not so fit. Liz and I did an extra bit around the golf course and then I ran home from there. My quads still a bit tender on teh downhills and devoid of energy on uphills. First 8km at 5.33/km, next 4.2km at 5.28/km with Liz, then last 2.26k at 5.04/km. Got home having drunk over 750ml on the run and proceeded to drink about another 2L. I didn't quite do a Haggles and drain the fishpond though. | ||
Tuesday Jan 1 | ||
| Road Bike (Floreat ride) 1:40:00 [3] 53 km (1:53 / km) | |
| shoes: Bike, Kestrel | ||
| A bit breezy this morning for the group ride, Boltboi was strong, Jen rode with us to Freo then carried on to work in Rockers, Pete was Pete and some other guy showed up and hung on. I got tired before Udub, badly so, and struggled through Kings Park and home. Legs still empty and a bit tired-sore. | ||
| Paddling (Ocean) 1:01:00 [3] 9.7 km (6:17 / km) | |
| shoes: Ski, Mako 6 | ||
| Steady paddle up to nearly Trigg and back straight after the ride. Funny weather, bleak and overcast but heading for 36 degrees. Boltboi did well on Jen's XT. Coming back felt slow and hard work but was only 90s slower. Odd. | ||
| Running hills (6-up) 16:00 [4] | |
| max:164 shoes: Pearl Izumi meshy ones | ||
| Will get the times right later, but this was an appallingly bad run for me. Legs were totally empty and even my weeny quads were sore which is unusual - too much riding I think, knocked me about a bit. Almost reduced to a walk on the steeper hill.
1.52, 3.10 1.50, 3.06 2.00, 3.30 Tried manfully to lift the pace on the second set and succeeded to a mediocre time, but that finished me off. Fletch came along tonight and smoked up the hills, proving that the times I see in the log from 10 years ago were actually feasible and not misprints! | ||
| Running warm up/down 50:20 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Will correct times later, warm-up, cool-down and recovery blobs. | ||
| Note | |
| Last year's training, 1 Jan to 31 Dec '07:
Roadie 153hours Running 149 hours MTB 104 hours Paddling 71 hours Swim 70 hours Rogaine 53 hours (sad really) AR 30 hours Multisport 26 hours Core/stretch 25 hours Orienteering 23 hours (better lift that in 2008!!) Nothing else of any consequence Total 753 hours. I look as my major accomplishment as recovering from my punctured lung in late '06 and getting a full year of training done with no particular injury concerns, first time in a while. Now I should try and maintain the base and summon up some direction for this season, what focus shall this year take I wonder. I'll play it by ear for a bit, except that there'll be fewer triathlons than last summer the $70 entry fee is just a bit steep to do regularly! | ||