Sunday Jan 14 |
 | Note | |
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| Raced an "enduro" tri this morning. 700/20/5/300/10/3. Perfect conditions, well maybe a bit hot but there was no wind and it's a great course. Felt good in the second part of the race for both the second bike and run - first time for a while I have hit a proper pace on a run. |
| Swimming race 15:00 [4] | |
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| 700m wetsuit swim then 300m non-wettie swim. Calm, clear, two big dolphins hanging around the start - COOL! |
| Road Bike race 43:17 [5] | |
| shoes: Bike, Kestrel |
| 20k first ride, 10k second ride - pretty sparse on the loop for a change, nice to see minimal drafting. Was keeping a good cadence up, only lost 3 spots on the ride. |
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| C • Bike split 6 |
| Running race 35:35 [5] 8 km (4:27 / km) vdot: 45.2 | |
| shoes: Adidas somethings |
| Ran like a plodder on first 5k - never got going and never felt like I would. Lost 2 spots but caught two juniors who were superfish, towards the end. By the second run I had decided I had to hammer out as the age-group leaders jerseys were around me at the end of the bike. A quick transition and I was out in front and flying - but only for 500m. Winner of 40-45 passed me (3mins up) but I came good on second part of run and held off the guy who won my age group a month ago. First in 30-34, 20th all up. |
| Running warm up/down 15:00 [1] 2 km (7:30 / km) | |
| shoes: Barefoot |
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| Paddling (Ocean) 32:00 [4] | |
| shoes: Ski, Spirit plastic |
| Borrowed the plastic fantastic again and paddled on the ocean for the first time in months. Moderate sea breeze blowing so some nice swells running and a bit of a shorebreak. Plan was an easy half hour to loosen-up from the tri but a wave reared-up as I went out through the break and ripped my cap and sunnies off as I went through it. That pissed me off so I did 3 x 6mins straight into wind and then u-turn and back, all pretty hard. Awesome fun! |
Saturday Jan 13 |
| MTB (The Dell) 1:45:00 [3] | |
| shoes: Bike, Merida |
| Going to be 37 today so Boltboi, Saz and I met at 7am. Did a couple of laps of a new piece of single track over first hour then headed clockwise around Gungin and down the single track to the Dell. 1 fall over the bars to Saz, 2 sideways falls to me - one on each side and my lung stayed inflated!!! Woo-hoo!! Bakery for the compulsory jam and cream doughnut (yay) then into work (boo). |
| Paddling (Matilda Bay) 57:00 [2] | |
| shoes: Ski, Spirit plastic |
| Easy-steady 7.6km paddle across to the other side of the river and back. Light sea-breeze in, changed to easterly then back again. Effectively flat water other than the wake from all the boats. |
Friday Jan 12 |
| Swimming (Squad) 1:00:00 [3] | |
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| 3.2k all up. Main set 7 x 250 with first and last 50 flat out, threshold between. A fun morning swim today. |
| Running warm up/down 22:30 [1] 3.6 km (6:15 / km) | |
| shoes: Pearl Izumi meshy ones |
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| Running hills (SAS Sandhill) 30:40 [5] 3.2 km (9:35 / km) | |
| shoes: Pearl Izumi meshy ones |
| 2 x double lap, jog backs with 3mins break between pairs, then two single laps with 3 mins break. Max effort. Sand very very soft but a nice breeze blowing off the ocean. Valentin, Sarah, GaryO, PostyMJ came along, Posty lead single lappers but I found some burst of energy to dig out of his footsteps and get round on the last one. I must be getting some strength back from the riding as I was capable of running the whole session properly today. Minimal stomach pain with the short stride and soft surface.
time - mHR
1.37/1.37 (167)
1.33/1.39 (162)
1.31 (162)
1.24 (167) |
Thursday Jan 11 |
| Road Bike (Claremont Group) 2:02:20 [3] | |
| shoes: Bike, Kestrel |
| 63k. 30.4kph. A gray sky in Perth means no-one gets up to ride just in case it rains - only about 18 riding today and it was perfect conditions - dry and STILL. Felt surprisingly good and did more than my share of roll-thrus. Even got up the two hills on my solitary cruise home without granny gearing it. |
| Core Stability/Stretching (Beach) 25:00 [0] | |
| shoes: Barefoot |
| Stomach/groin still sore from Wednesday's run. |
Wednesday Jan 10 |
| Swimming (Squad) 1:10:00 [3] | |
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| 3.6km, main set 3 x 1km. Felt great today. Forgot to get a muffin afterwards so will remedy that later on. |
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| C • hardcore 2 |
| Running long 1:42:30 [1] 17 km (6:02 / km) | |
| shoes: Brooks |
| It was my first run in the rain for months, quite odd having wet socks when the front came through down on Swanny beach. Just Wil and I and the bugger found $10 on the beach. I pulled-up really sore in my lower abs, so sore I had to lift my leg into and out of the car using my hands. Not good. Definitely finding my limits now - no easy runs over 70mins, no running more than 2 days in a row, sigh. |
Tuesday Jan 9 |
| Road Bike (Floreat group) 1:51:11 [3] | |
| shoes: Bike, Kestrel |
| Getting dark for the 6am start now, grr. Very slow for first half today, irritatingly slow. Will probably follow Pete and Eoin's lead and jump on fast group when they come past (since I can't hang on to them to start with!). Eoin sprinted early, very very early, before UWA and caused confusion in the ranks until Pete went after him dragging about 10 of us with him. Then Pete figured catching Eoin was more important than his life and dropped us a car came across the T junction. Then it got really hard to make up the distance! Not shattered on way home today for a change. |
| Running warm up/down (Beach sand) 16:20 [2] 2.3 km (7:06 / km) | |
| shoes: Asics goretex |
| 2.3km HR av 135 max 142. |
| Running (Floreat Dunes) 39:26 [4] | |
| ahr:144 max:155 shoes: Asics goretex |
| Howling westerly today which meant only a headwind running towards the beach on the tracks. Fartlek, 3min/2min x 8. Soft soft sand along the beach, then over the sand track to the bitumen, along the bitumen to the next track etc. Dan Hewitt and Ron came along and were up with Pete, although they looped back for me in the recoveries, I'm still running like I'm in slow-mo. Sigh. |
Monday Jan 8 |
| Core Stability/Stretching 30:00 [0] | |
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| Deliberately slept in this morning to make sure I recovered from last week. Took dog down to the beach about 8am, had a swim and did session down there with just the ones I need mirror for back at home. |
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| C • Big week 5 |
| Swimming (Squad) 50:00 [3] | |
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| Mickey-mouse set this evening, only 2.6k but a good way to loosen up in the end, I was a bit flat for the first Km but felt good at the end in a little set of 10x50m with 10s break, stayed strong for all of them. |