Sunday Jan 28 |
 | MTB (JFNP) 1:45:00 [2] | |
| shoes: Bike, Merida |
| Rode in John Forrest up to the Eagle Trail, 2nd half entirely single track and mostly down hill, lots of fractured granite, little drops and pretty tough on the arms and hands - great fun though! Was slightly faster than my comfort zone but following Jen's lines as best I could with the exception of the bigger drops that I piked from. |
| Running intervals (McGillivray) 24:00 [4] 6 km (4:00 / km) | |
| shoes: Brooks |
| 4 x 1500m with 200m jog. A bit cooler this evening, had dropped to about 34ish but still planned it as a "just get through it" session that I missed on Friday. 6.01, 6.10, 6.07, 5.58. No groin/ab pain so hopefully still on the improve... |
| Running warm up/down 23:00 [1] 2 km (11:30 / km) | |
| shoes: Brooks |
| W-up, cool-d and recoveries |
| Core Stability/Stretching 30:00 [0] | |
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| Again the cricket on telly provided a perfect time to properly stretch. |
| Note | |
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| Probably a bit silly to run 3-days in a row, but Karen suggested taking 2 weeks off to let things heal properly and, Sod's Law in full effect, I seem to have lost a few niggles!
I plan to take this week a bit easier as I can't tempt fate for too many weeks and there is an olympic disatnce tri this coming weekend which I'll suffer horribly in unless I back-off a bit. |
| Note | |
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| I notice that much of Julimar Forest has been burnt in an out of control fire... could be a few more changes yet to our calendar! And more fire control tracks added I would guess. |
Saturday Jan 27 |
| Road Bike (Round RIver) 2:34:00 [2] | |
| shoes: Bike, Kestrel |
| Didn't really want to play today, but at least it was only around 30 this morning. Just me and Boltboi and Karen and I was the weakest. |
| Orienteering (MetrO series) 36:00 [4] 6.99 km (5:09 / km) | |
| shoes: Brooks |
| Hot, damn hot for my first orienteering of any sort since July. 42 degrees but at least the clouds were out, wasn't as hard on the body as yesterday's mickey-mouse aquathlon. Took me about 12 controls to get sorted as to how I was going to finish-up. Importantly I denied Wil his water bottle but got thrashed by Ricky the rogainer. Only about 60 people there today oddly enough. |
| Paddling (Canning River) 1:42:00 [1] | |
| shoes: Ski, Spirit plastic |
| Very cruisy paddle with Boltboi and Jen about 1/2 hour after the MetrO event finished. Very hot and humid - and that was just the sluggish river! Not as nice as the crystal clear ocean, but better than running! Plenty of local tribesmen fishing from the backs, fortunately they didn't find the cars! |
Friday Jan 26 |
| MTB (The Dell) 2:35:00 [3] | |
| shoes: Bike, Merida |
| Met up with Boltboi, Jen Guru-Taylor, Karen and some guy called Graham from Perth MTB club. Rode a biggish lap of mostly single track including all the way up the 'down' bit of Mt Gungin then went exploring on an unfamiliar bit of track back to south ledge. Then single tracked it on Blue track back to Gungin, group split there, Jen and I climbed Gungin again, single tracked it back to The Dell and then we all headed to the bakery for some much needed cold drinks and doughnuts. Gonna be 39 today, thankfully with the strong easterlies it made the 32 feel cooler than that. |
| Road Bike 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very very slow ride from home into the city for the aquathon. No point driving with the heaps of people heading in for fireworks. Very, very hot, over 40 degrees apparantly. |
| Swimming race (Aquathlon) 4:30 [5] | |
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| 300m triangular swim course at Barrack St in the river. 25 invited athletes racing. Somehow I got a guernsey on fading memories... came out middle of the pack. That was the nice refreshing bit over with. |
| Running race (Aquathlon) 11:00 [5] 3 km (3:40 / km) vdot: 52.8 | |
| shoes: Adidas somethings |
| 5 x 600m laps in 41 degree baking heat at 6pm in front of hundreds of young people on the river foreshore who had been there drinking most of the day! Ran strongly but not able to be aggressive or fast and lost a couple of spots. Beat Mark Batten though who has been ahead of me in the last two tris. 3 laps was ok, then even with a mouthful of water each lap it was hard on the throat with the hot dry air running that hard. |
| Road Bike 35:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Easy ride home again after the race. Wind assisted, hence the quicker speed. |
| Paddling (Floreat drain) 31:00 [2] | |
| shoes: Ski, Spirit plastic |
| Took dog and ski down to beach to cool off about 730pm, still 40 frigging degrees. Finished my paddle at sunset on completely flat ocean with what seemed like most of the local population hanging out trying to cool off. Took about 5 nanoseconds to dry off in the strong hot easterly wind - was like standing under a massive hot air hand dryer! |
| Note | |
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| I think this afternoon was about the hottest temperature I have ever tried to race in, at least at that intensity. The Xraid earlier this year was up around 36 degrees but this was so frigging intense. Coming home from the beach after sunset it was still 38 degrees, gonna be tough to sleep tonight. There is a big thunderstorn on the whole northern horizon with some speccy lightning, so that might cool things for a bit before it gets humid! |
Thursday Jan 25 |
| Core Stability/Stretching 30:00 [1] | |
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| Didn't get up for the ride this morning, last night's run took a bit more out of me than normal, groin and adductor pretty sore. Woke up about 6am instead and still had time to do my exercises and stretches. Damn, and I've had such a good run getting-up since start of Jan, first sleep in. |
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| C • Sleep In 3 |
| Paddling (Floreat Beach) 1:07:00 [3] | |
| shoes: Ski, Spirit plastic |
| 39 it got to today so was glad to be paddling instead of running tonight - nice sea breeze in on the coast. Paddled south into it to Swanny for about 40mins, came back in 25 and even had one fall off when the stupid heavy plastic ski with the $hit rudder went sideways on a decent swell and I got swamped - right in front of City surf club... the shame! Caught a nice little wave into the beach though and kept it straight. |
Wednesday Jan 24 |
| Swimming (Squad) 1:05:00 [3] | |
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| 3.2k. Struggled to get out of bed but swam pretty well. Main set 12 x 200m with 20s rest. 3 mod, 3 solid, 6 hard. Last 4 were 2.58, 2.57, 2.55, 2.53. |
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| C • 200s 4 |
| Running long 36:19 [2] 5.99 km (6:04 / km) | |
| ahr:124 max:145 shoes: Brooks |
| 900m warm-up jog before Saz's hard effort, then 5k easy jog around the golf course with Wil. Fortunately he didn't find any money today! Hip flexors getting pretty dead by end of run, groin not as sore as anticipated... |
| Running tempo 44:05 [4] 9.12 km (4:50 / km) | |
| ahr:139 max:154 shoes: Brooks |
| Saz's programme had a 9km effort called for so I ran mostly 5-10m behind the whole way and found the pace uncomfortable but maintainable, Wil and Brian were taking short cuts. No real soreness but a definite feeling of foreboding that if she surged at all I'd be hard-pressed to stay with her, thankfully we finished on a couple of small hills. |
Tuesday Jan 23 |
| Road Bike (Group Ride) 1:44:00 [4] | |
| shoes: Bike, Kestrel |
| If only I'd felt this good on Sunday! 54km. Grr. Big group but the pace was faster than normal early and the chase group never went past, just kind of got absorbed along the way. Eoin once again won the final sprint launching from 5th wheel and Pete who was on my wheel left it too late and couldn't get him as he came past. Have felt much less tired than normal this last couple of days. |
| Running warm up/down (soft sand) 16:41 [1] 2.5 km (6:40 / km) | |
| ahr:121 max:130 shoes: Pearl Izumi meshy ones |
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| Running (Sand-dunes) 40:00 [4] 6.63 km (6:02 / km) | |
| ahr:141 max:153 shoes: Pearl Izumi meshy ones |
| 2mins hard, 1min recovery x 13. Legs very heavy tonight, didn't feel like I ever hit a decent speed but poor old heart still laboured along, trace showed each 'recovery' it didn't drop as much as the one before, dropping to about 133 depending on how steep the path through the dunes was at the time. Glad to get the last one of these sessions completed, sand is very deep, dry and soft at moment, pretty hot tonight too. |
| Core Stability/Stretching 20:00 [0] | |
| shoes: Barefoot |
| Not particularly tight, just tired-achey. Gave strength ex's a miss, legs too wobbly, did extra round of appropriate stretches/abs/back stuff. |
Monday Jan 22 |
| Swimming (Squad) 1:05:00 [3] | |
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| A good session today, felt strong. 3x300, 3x200, 5x100 was main set. |
| Paddling (Floreat beach) 40:00 [2] | |
| shoes: Ski, Spirit plastic |
| Easy paddle up to Brighton and back, light easterly wind, hardly any swell. Arms took 30mins to get heaviness from swimming out of them. Hardest part was getting the frigging ski back up the beach to the car-park. |
| Running warm up/down 10:00 [1] | |
| shoes: Barefoot |
| Easy jog to the groyne and back immediately after the paddle. |