Sunday Feb 4 |
 | Swimming race (Perth Tri) 21:17 [5] | |
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| 1500m swim. River 27 degrees and shallow enough to touch the bottom in places. Choppy. Swam strongly in second half but was not really into it for first 600m or so - and the horse has bolted by then.40th place. |
| Road Bike race (Perth Tri) 1:05:50 [5] | |
| shoes: Bike, Kestrel |
| 5 x 8km pancake flat out and back laps. Strong southerly ie. headwind on way out. Took first lap steady to let my glutes/hams warm-up properly and then found I felt good on the bike for the first time in years. Ended-up with 16th fastest overall time! |
| Running race (Perth Tri) 39:13 [5] 10 km (3:55 / km) vdot: 53.2 | |
| shoes: Adidas somethings |
| 3 x M-shaped laps. Legs very heavy after ride, came good for lap 2 and a bit of lap 3 before fading. Most happy with no groin pain and yet still not an abysmal run. 39th place. Gone are the days when the run was my strength!
Ironically my weak-as-sh*t times for my ks on Fri night were bang on the money for 10k pace!! |
| Note | |
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| First olympic distance tri for a long while, and last one till next next summer! Enjoyed it but found run tough. Pulled up tired but not sore but managed to beat the first girl for the first time this season! |
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| C • first girl 4 |
| Paddling (Matilda Bay) 1:20:00 [2] | |
| shoes: Spectrum Ski |
| Steady paddle with Boltboi to Canning Bridge and then back with a bit of a detour on the way back into the wind so we could have a tailwind from there home. |
Saturday Feb 3 |
| MTB (Mundaring) 2:46:05 [2] | |
| shoes: Bike, Merida |
| 41k starting in Mundaring down down down to North Ledge, down the downhill track (slowly!) then up Munda Biddi trail to The Dell, legs very very empty, up Gungin, down Gungin (began feeling better here after a sandwich) then Blue Trail to bitumen, then down past weir up to Mundaring loop again and long slow tired slog up the hill for last 30mins. Very very hot started around 8am but was midday as we finished and thermometer on the phone was showing low 40s. Too hot for this sort of stuff. Litre of cold Coke hardly even noticed. Stopped for a float in the river on the way home. Will do stuff all now for rest of day, just stretches if I have time after rego and shopping and beach with dog. |
Friday Feb 2 |
| Swimming (Squad) 55:00 [3] | |
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| Pool was too hot this morning, wouldn't have been surprised to swim into some potatoes and carrots slowly stewing. Pretty wishy-washy short session today, coach made it easier because of a race on Sunday. For crying out loud, that's 48hrs away and this is only low-impact swimming!!
Ankle surprisingly good, was able to push-off the wall, should even be able to run tonight as it's on the flat grass. |
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| C • Tapering?? 2 |
| Paddling (Rockingham) 1:30:00 [1] | |
| shoes: Ski, Spirit plastic |
| Cruisy paddle out around seal and penguin islands and then back with sea-breeze. Saw plenty of seals but pretty low training-benefit paddle. |
| Running intervals (Mcgillivray) 24:00 [4] | |
| shoes: Brooks |
| Felt generally flat tonight, and then the westerly wind stopped as we did our first couple of reps and the easterly came back in cranking the temperature back up to humid mid 30s. 6 x 1km at thresholdy pace. Ran hard but slow, no groin pain... fingers crossed that's about over now... and ankle sore for first 150-250m of each rep but generally ok. 4.01, 3.56, 3.55, 3.50, 3.55, 3.55, 2mins jog recovery. |
| Running warm up/down 33:00 [1] | |
| shoes: Brooks |
| Warm-up... bludged along trying not to think about how tired I felt.
Cool-down... bludged along trying to make sure I didn't walk. Then walked a brisk km with the rogainers Wil and Colette. What a silly mode of exercise. |
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| C • walking 2 |
Thursday Feb 1 |
| Road Bike (Commute) 55:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Wasn't game to group ride this morning with my ankle so just pseudo-slept, iced, then breakfast and a cruisy ride to work. Didn't have to unclick my foot till work which was just as well as I couldn't! Broke my record for the long 29k ride to work by 5mins - but only did the medium 18k!!!
Ankle improving rapidly, can walk on it now after a few sore steps |
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| C • Ipswich 2 |
| Road Bike (commute) 52:00 [2] | |
| shoes: Bike, Gary Fisher mtb |
| Ride home from work just after sunset. Hardly any wind and the air was thick with the various scents of aromatic plants - oleander, jasmine, honeysuckle but the best of all was the beef steak and onion shrub wafting its succulent aroma across the bikepath near Subiaco. Great for strengthening those all important inspiratory muscles! |
Wednesday Jan 31 |
| Swimming (Squad) 1:10:00 [3] | |
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| Felt crap today but swam well. One of those weird days. Main set 300 solid, 100 easy, 200 max three times through. 200s were 2.45, 2.42, 2.38. I haven't seen a '3' as the second digit for a few years... |
| Running 1:31:34 [3] 15.96 km (5:44 / km) | |
| shoes: Brooks |
| Undulating run around Bold Park and surrounds. A girl from swimming came along with her French friend, who looked like she could run. Then they proved that they were fitter and faster than the rest of us and even took the hills and sand in their stride. (Rachel, you know Jasmine?). Rolled my ankle badly on a green pine cone where the sodding cockatoos were breaking them off the trees. Can hardly weight-bear on it this evening, bugger, it's been a couple of years since I've rolled an ankle!
On the plus side of the equation, first long run (and I use the term 'long' loosely) where my abs/groin haven't had me doubled-over in pain when I cough or sneeze afterwards... BRILLIANT news! Must be those 3 days of anti-advice I followed... |
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| C • Jasmin 4 |
Tuesday Jan 30 |
| Road Bike 35:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Dribble into car service joint to collect car, now with a new clutch and welded-up exhaust. Felt better on the bike today. Might stay ahead of Saz and Wil at training later today... |
| Running warm up/down 52:29 [1] 7.52 km (6:59 / km) | |
| ahr:115 max:132 shoes: Asics Orient |
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| Running (McGillivray) 7:06 [5] 2.01 km (3:32 / km) | |
| ahr:158 max:166 shoes: Asics Orient |
| Much nicer conditions tonight, light westerly and the grass is in perfect nick around the 1k line. Was happy to improve my time, but still don't feel like I'm in full flight although I went as hard as I felt I could. I think I'm still wary of 'the pain' in my groin/inner thigh. Plus I'm beginning to forget how hard I have to run - should it always hurt like hell from the start or, like tonight, is it merely hardish?? Don't answer Craig!! |
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| C • MGillivray 5 |
Monday Jan 29 |
| Road Bike 20:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very slow ride from car service centre to work. |
| Road Bike 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
| Very slow ride home. Not tired, just taking it really easily. |