Sunday Jan 21 |
 | Swimming race (Off Road Tri) 9:41 [5] | |
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| 750m swim in a lake, swam really well was out in 3rd posi. |
| MTB race (Off Road Tri) 59:58 [5] | |
| shoes: Bike, Merida |
| 22km but rode like a dog, legs rooted right from the start, quite demoralising when I felt ready to race but the legs wouldn't let me. Tried spinning, tried standing, in the end just rode. 10th on bike leg. |
| Running race (Off road Tri) 19:14 [5] 4.6 km (4:11 / km) vdot: 47.0 | |
| shoes: Asics Orient |
| Ran pretty well - the run included 3 picnic tables to negotiate, a pipe to crawl through, a railing to jump over, a very rocky gully and several logs to jump - oh, and 3 x 25m wades, great fun! Ended up 5th overall. |
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| C • Long legs 2 |
| MTB warm up/down 15:00 [2] | |
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| Paddling (Floreat beach) 52:00 [3] | |
| shoes: Ski, Spirit plastic |
| Paddled 30mins into the sou-wester in the evening and then roared back in 20mins. Exhillerating! |
Saturday Jan 20 |
| Road Bike 2:37:00 [2] | |
| shoes: Bike, Kestrel |
| Cruise around the river with a number of efforts up the hills to keep Boltboi honest. 67km. |
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| C • Honesty??? 2 |
Friday Jan 19 |
| Swimming (Squad) 1:10:00 [4] | |
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| Sprint session today. 50s, 25s, a few 100s and some dive starts. Felt really tired before the session so couldn't make themost of it, but it was better than fronting up to a threshold session. 2600m. |
| MTB (Carinyah) 1:15:00 [2] | |
| shoes: Bike, Merida |
| Checked out an area I'd never ridden before. 20k loop that was just old gravel roads, pretty uninspiring but the weather was coolish so not too bad. Tired today. |
| Running intervals (McGillivray) 24:00 [4] 6 km (4:00 / km) | |
| shoes: Brooks |
| 3 x 2km comfortably hard with 2mins jog recovery on the 1km grass track. Howling sou-wester made it awkward at times as it gusted directly across the straights, would've been much nicer to run in the morning! Felt ungainly, but not unduly wrecked.
3.50/4.03 (7.53) 4.05/4.04 (8.09) 4.02/4.00 (8.02). I decided prior to the session that I leave it at 3 reps since I have another race this weekend. |
| Running warm up/down 35:00 [2] 4 km (8:45 / km) | |
| shoes: Brooks |
| Steady jogging plus some run-throughs, bit of stretching to delay the inevitable... |
| Core Stability/Stretching 25:00 [0] | |
| shoes: Barefoot |
| I found it on the telly tonight and since I didn't hear the cricket today I settled in to watch - perfect opportunity to go through all the exercises, and a good thing with the race on Sunday... |
Thursday Jan 18 |
| Road Bike (Claremont Group) 2:01:00 [4] | |
| shoes: Bike, Kestrel |
| Went with the faster group today with Eoin and Pete, basically just hung on the back with a couple of all-out efforts to get back on to the sanctuary of the draft. 62km, 31.7kph door to door. Had a brief unscheduled stop when a motorcyclist fell off his bike while riding under the narrows bridge after clipping a kerb. |
| Core Stability/Stretching 22:00 [0] | |
| shoes: Barefoot |
| Just the usual, tight after riding earlier today. |
Wednesday Jan 17 |
| Swimming (Squad) 1:05:00 [3] | |
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| 3.3km today, a good set but arms heavy for some reason. Maybe I'm bulking up too much... |
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| C • Yeah, i noticed you starting t... 4 |
| Running long (Coastal green strips) 1:15:00 [2] 13.5 km (5:33 / km) | |
| shoes: Brooks |
| Shorter run this week, slightly quicker than normal, virtually no bitumen/concrete. No groin pain during run but a little sore when I got home later. |
Tuesday Jan 16 |
| Road Bike (Floreat group) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Nice & cool today, legs were good after Monday's rest and I jumped onto the fast group as they came past before Freo. Was dropped through Mosman park hills but finished strongly at UWA leading Pete and Eoin out to go for the sprint! 53km, av 31kph. |
| Running warm up/down (Beach dunes) 23:30 [1] 3 km (7:50 / km) | |
| shoes: Pearl Izumi meshy ones |
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| Running (Fartlek) 35:00 [4] 6 km (5:50 / km) | |
| shoes: Pearl Izumi meshy ones |
| Was shattered all day after hard ride this morning and didn't want to run. Then it was one of those odd sessions where I ended-up feeling good and running pretty well... howling sou-wester made it tough up the dunes towards the beach and the second half of the run. PostyMJ and I were pretty close together, Saz and Wil a bit behind. I get more sore from this run than I did from the tri... slippy sand obviously much more demanding on the pelvis etc. |
Monday Jan 15 |
| Swimming (Squad) 1:05:00 [3] | |
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| 3.1k. Arms a little tired today but was a good recovery session. |
| Core Stability/Stretching 40:00 [1] | |
| shoes: Barefoot |
| Did all stretches and strengthening in the gym before work. Used the relevant toys and mirrors as I should more often. |