Sunday Jan 7 |
 | Running (Beach) 50:00 [2] 7 km (7:09 / km) | |
| shoes: Barefoot |
| Got up early for this jog as it was going to be a hot day and I was meeting Dalto for a ride at 9am. Cruised up to Trigg on the soft-sand then back on the slightly firmer sand at a faster pace aiming for a longer stride. A little sore in my low-low stomach afterwards, probably from trying to stride out. Was pretty nice that early, just a few fisherman, ski paddlers and a couple of early dog walkers about. 7k, barefoot. |
| Road Bike (Spin) 2:10:00 [1] | |
| shoes: Bike, Kestrel |
| Very slow ride, some of it trying to keep pace with Dalto, nice with the E wind behind but after an hour my legs had given up and I bailed from Freo, back through Mossie Park (to try and avoid the wind) and home from CCGS. 54km. Fortunately my sister rang me to say she'd got engaged so I had a valid excuse to stop in the shade for a few minutes about 3k from home! |
Saturday Jan 6 |
| Road Bike (The Perfect Storm) 3:04:00 [3] | |
| shoes: Bike, Kestrel |
| 91km, average 29.7kph. I'd thought (very briefly) about riding out to the hills for a long ride but then figured that if I decided to do that I'd probably just roll over and go back to sleep. So I headed in to do the Riders Choice ride at 630. It was a smaller group than last time I rode with them a month ago, about 30 all up, mostly cyclists, a couple of MTBers. Heading down the coast to Freo we passed a group of 10 and then about a minute later a (fast!) group of 40 passed us - we were doing about 45ks at that point and this other group motored by! Immediately there were now about 80 bikes screaming down the road - and up ahead was a group of 20 "intro to triathlon" chicks on their Sat morning ride who got the fright of their lives!
All these groups just happened to freakily coincide to form a mega-group, albeit briefly, as we sat-up and let it become a bit safer! I'm not quick enough to spend much time on the front, just a couple of roll-throughs but at the end of the ride I was still feeling good so I heading along the N side of the river to Freo and then back up the coast past Cott, City, and then up the hill home. Enjoyed a nice float at the beach about 1/2 an hour later to loosen up! |
| Paddling (Matilda Bay) 35:00 [2] | |
| shoes: Ski, Spirit plastic |
| 4.8km av HR 115, mHR 153. Borrowed a plastic ski for my first paddle since my bike crash - eventually I had to test out my pelvis with paddling. Just cruised out to the middle of the river, it was really warm with a moderate breeze blowing, enough to make it fun with little waves. Lots of boats out enjoying the evening so some wash to negotiate too. Thoroughly enjoyed it! |
Friday Jan 5 |
| Swimming (Squad) 1:05:00 [4] | |
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| Got up late and sped all the way to the pool - an effective way to get the HR up a bit! Was a longish set but managed my fastest 400m for this particular comeback attempt, 5:50 in the middle of an 8,6,4,2,1 hard set. Pretty happy with that as the feel for the water hasn't been easy coming. Then sampled a fresh blueberry muffin at the cafe.
Two swims for the week!! |
| MTB (Gungin) 1:38:00 [2] | |
| shoes: Bike, Merida |
| Went from swim training to Kalamunda via the bakery to meet Dalto for a ride. Surprising how tired my legs were from simply swimming beforehand, but after an hour I oddly began to enjoy it more and rode much harder. The recent rain has made the pea-gravel less dusty but it's still deep and slippery. Did 23ks or thereabouts then back to the bakery of course! |
| Running hills (Amphitheatre) 45:00 [4] 6 km (7:30 / km) | |
| shoes: Brooks |
| 5 reps up the short steep driveway to the amphitheatre, plus the 200m flattish bit at the top. Legs felt good today and was able to stay up on my toes in one of my least favourite sessions. Found the change in stride from grunt up the hill to lope through car-park easy to make today. 2.55, 2.29, 2.31, 2.34, 2.29. Pleased to get the last one back too. |
| Core Stability/Stretching 30:00 [0] | |
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| Half an hour of my stretches, posture and glute strengthening work. I figure if I record these sessions I'll more likely force myself to do them more regularly en masse rather than one or two of them every other day. Let's hope so, they seem to be paying off after the last 6-weeks. |
| Note | |
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| Just for the record, this is not a normal weekday's training - this is one of my regular Fridays off work. Gotta make the most of it in the cool weather as the alternate week is a 6-day work week. |
Thursday Jan 4 |
| Road Bike 2:02:00 [3] | |
| shoes: Bike, Kestrel |
| Very hard to get up this morning, groin sore from running two days in a row but cycling doesn't hurt it so I got up. (and it's my late start at work today, time for a nap!). To find a strong south easterly wind blowing. Met the group in Claremont and then tried to hang on the backside like an old pair of undies with the elastic failing. Felt tired but ok afterwards although will feel weary all day... I can just tell. |
Wednesday Jan 3 |
| Swimming 1:10:00 [3] | |
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| Squad session before work. 3.2km. Nice Mango and white chocolate muffin for second breakfast... mmm! |
| Running long 1:25:00 [1] 14.3 km (5:57 / km) | |
| shoes: Brooks |
| 14.4km HR 125 average. Only 4 of us tonight, Wil and I who were sore from Tuesday's pissy drills and Rhys who'd run 22k in the hills with Robbie J. Mike T came along as a "short" run! So we plodded painfully around Reabold Hill, Cat Haven and Dog Pound patches of bush. Almost ran for longer but then thought I'd best be sensible. |
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| C • Sensible? 4 |
Tuesday Jan 2 |
| Road Bike (Group Ride) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Usual group ride, pretty pacy today. 56km |
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| C • Tooms Attacking 8 |
| Running intervals 55:00 [2] 5 km (11:00 / km) | |
| shoes: Brooks |
| Drills, run throughs etc. Technique refresher. |
Monday Jan 1 |
| MTB 2:05:00 [2] | |
| shoes: Bike, Merida |
| Mt Gungin, 1 easy lap, then a faster lap with Dalto. 32km. |
| Running intervals 20:00 [4] 3.5 km (5:43 / km) | |
| shoes: Pearl Izumi meshy ones |
| 2k timetrial on the 1k track at McGillivray oval. 3:42/3:42. Av HR 155, Max 163 |
| Note | |
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| Chest a little tight at high intensity, but groin/stomach not sore next morning after the 2k. I feel pretty crap when I see such a (relatively) slow time for such a hard effort! Glory days long gone, 2007 is going to be about learning to run hard again. |
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| C • SLOW!!! 4 |