Sunday Feb 11 |
 | MTB 7:20:00 [2] | |
| shoes: Bike, Merida |
| A big day today - met up with an ecclectic group of people at 730am and got back to the car at 7pm after a tour of the local hills trails, linking in bits various of us were familiar with. Slow going due to the twisty tracks, lots of hills but wasn't too hot. Group split after about 3.5hrs (of ride time) with some having to head home, (Eoin, Boltboi, Meg, Neil, Ian) split again at Mundaring which we got to about 4pm (Bill, Nick, Karen, Brian D) and just Jen and I carried on for a tired climb and descent around Red Hill. I found the long single track hard up there as it is very granitey and lumpy and being exhausted made it hard to go point the bike where I wanted it to go, my only two falls here. Legs knackered now, but mentally feel alert and pretty good. Good prep for the Great Karri Ride in a few weeks time - and a fun day all in all. |
Saturday Feb 10 |
| Road Bike 1:52:00 [2] | |
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| Riding to and from Red HIill for Saz's training. Had to get up at 530 for this one since I figured driving to Red Hill was pretty soft. It took me longer than I thought to find all my o-stuff - shoulda done it last night but was too smacked from running, so smacked I even forgot to go to Mum&Dad's for pre-arranged dinner! That's NEVER happened before. First I remembered was after O-training when I got the "where were you?" sms!! In the end couldn't fit o-stuff and work stuff in my bag so drove to work and rode from there. Into a weak easterly. Averaged 23.8kph but that did include going up Red Hill at the end.
Of course, Sod's Law ensured that a nasty nor-wester came in by 11am for my ride home. Went through the motions. |
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| C • river rides. 5 |
| Orienteering (Red Hill) 1:09:00 [2]**** 6 km (11:30 / km) | |
| spiked:16/18c shoes: Asics goretex |
| Welcome back to my first forest run since July 2006! Two loops of about 3km with 9 controls each in (what used to be) the nice yellow area of the map with lots of granite and a few bits of green stripe. Riding up the hill got my hopes up as a recent fire had burnt both sides of the road and all of the top of the hill on the nth side of Toodyay Road. Alas, the fireys had done a bad job and prevented it burning the map and all the yellow was now green stripe, and all the green stripe was shitter. I think the rocks have multiplied too. And then Saz wanted to do the frigging second loop as well. Sigh. I left in front of her and put tapes out. Had trouble with the second last control on second loop, found a nice kangaroo track sort-of in vaguely the right direction which ended-up at a likely-looking attack point - alas 150m up the gully. Just managed to keep my buffer over tape-collector.
Went for 6 twice - once (typically!) 3m into the forest after leaving the car-park, no damage done, and once a trip followed by out-of-control long striding and culminating in frontal fall on ever-present granite slabs and prickles. Grazed my hand and arm and bruised the outside of my left foot on the offending rock, pretty sore by the end.
Promised Saz we'd train in more speedy areas in future and this session was just to make her appreciate all the rest of them more!! |
| Orienteering warm up/down (Red Hill) 35:00 [1] 3 km (11:40 / km) | |
| shoes: Asics goretex |
| Follow-the-line warm-up through terrain.
Path-of-least-resistance to Toodyay Rd and back on the bitumen for cool down! |
| Orienteering (Metro- Lake Monger) 47:11 [3]* 8.51 km (5:33 / km) | |
| ahr:138 max:178 shoes: Pearl Izumi meshy ones |
| Decided to run the Metro event as (a) it was on a new map (b) very close to home (c)flat as a pancake and (d) promised Jazz I'd run with her around her first O event - now she can feel less guilty about using AP! Unfortunately my route guesstinav was 'semioptimal' so we ran a bit further than anticipated. Note the slow k rate due primarily to the strictly "walk" zone along one bit of lakeside path. Ignored by a number of orienteers who should know better...
HR trace very odd - weird rises here and there, normally it takes a hard run to get over 165 and I wasn' t running hard today. Felt really good surprisingly, but the 178 wasn't a spike - - just the top of a curve on the graph...
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| C • Honesty 8 |
| Paddling (Matilda Bay) 1:11:23 [3] | |
| shoes: Spectrum Ski |
| 10.5k with Boltboi and Karen. Sort of with Karen! Highlight was feeling great *and* catching a fish - it just jumped into my foot chocks and made me jump!! While I stopped to get it out Boltboi bolted - wanker. That meant time for revenge on the way home and effort was up near a '4' on the way back. Felt really strong and we were heaps quicker than last weekend for the same paddle. Left glute pretty achey by the end, but that's normal on that ski.
Then I remembered this time to get to Mum&Dad's for yesterday's dinner!!! What planet was I on yesterday?? |
Friday Feb 9 |
| Swimming (Squad) 1:05:00 [3] | |
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| Sprint session today and I was fresher than usual given no hard training yesterday so that worked out well. 2.9k all up with main set of flat-out 25s into moderate swimming. Finished with 8 x 50 max with 15s rest. Managed all under 40s, quickest 34, last two 35, 36. |
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| C • squad 4 |
| Running intervals (McGillivray) 32:00 [4] 8 km (4:00 / km) | |
| shoes: Brooks |
| 3 x 2km at 5k pace with 5mins recovery - e3nough time to stretch and massage calves!. Felt as terrible as I ever have done before a session but made myself start. Ran 8.30, 7.40, 7.39. Then I was pretty annoyed at how crap my first one was so I did another in 7.41. Given my supposed 10k pace a few weeks back was around 4min ks for the same session this speed is about right. Calves still sore from triathlon a bit. |
| Running warm up/down 25:00 [1] 3 km (8:20 / km) | |
| shoes: Brooks |
| Very slow warm-up and cool down around the perimeter of the ovals, and roughly 2mins recovery jog per rep within the 5 recovery interval.
My records show in 2000 I ran these all under 6:27! |
Thursday Feb 8 |
| Note | |
| (rest day) |
| Long run last night was at a faster pace that last week, but didn't feel like it. Also second week in a row where I have been relatively pain free the next morning - pelvis inflammation must finally be settling down, at long last. Ankle was pretty sore yesterday evening but all good this morning. Unfortunately I slept in and missed the ride - the tri on the weekend still trying to get out of my system I think. |
| Core Stability/Stretching (Dog beach) 40:00 [2] | |
| shoes: Barefoot |
| Took the dog down to the beach this evening, strong sea-breeze in so beach was empty. Got kinda edgy after not training today so gave in and did heaps of stretching interspersed with several sets of squat jumps from the wet sand up to the sand-dunes (about 20 jumps), glute strengthening, hopping, plank, push-ups etc.
Felt much better for it. The dog did about 20 x 40m efforts hard out, recovery back. |
Wednesday Feb 7 |
| Swimming (Squad) 1:10:00 [3] | |
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| Struggled to get out of bed today and took the first 2/3 of the session to get properly warmed-up. Just in time to lead the last two 500s. Feel good now... bet it doesn't last long. Did 3200m, only short sessions with this squad, but these days that's fine since I'm just using swimming as a way to stay loose and not run so much. |
| Running long 1:19:42 [2] 14.33 km (5:34 / km) | |
| ahr:129 max:152 shoes: Brooks |
| Went north through the green strips in City Beach today then back to the pool in about 50mins to drop off Saz, Valentin. Then carried on around the golf course with the remaining 3. Wil walked again, Jas was very good and turned back for a 60min run as prescribed! |
Tuesday Feb 6 |
| Road Bike (Floreat Group) 1:32:00 [3] | |
| shoes: Bike, Kestrel |
| 50ks today, piked out of the Kings Park extra couple of K as I figured it'd be prudent to give my legs a bit of a rest today. Pace was good today, first 3 of the chase group didn't go past till Devil's Elbow hill and I managed to reel them in about a k later. Eoin won the UWA sprint, only 2 of them went for it as it was a bit strung out :-) |
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| C • Lead Out 2 |
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| C • Easy week 1 |
| Running 45:00 [2] 6 km (7:30 / km) | |
| shoes: Brooks |
| Drills and run throughs on nearby school oval. Had 10 people tonight which always makes it more fun. My calves are really really tight from Sunday's tri - not used to running hard on bitumen,nothing else sore. |
Monday Feb 5 |
| Swimming (Squad) 1:10:00 [3] | |
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| Just went through the motions today, ok till about halfway in then didn't really want to be there. Fortunately a long slow set but a bit too much fly for my tired arms. Disconcertingly my chest (lung) was a bit sore for first 15mins or so, must've gone away as I forgot about it. Probably the 2hours of hard breathing yesterday. |
| Paddling (Floreat Beach) 50:00 [3] | |
| shoes: Spectrum Ski |
| Chilly south-easter blowing, ocean pretty flat. Headed up to Scarborough with Karen then slogged back into blustery headwind. Less than inspired when I finally got back. Had trouble getting ski up the beach and was very glad to have enough time to get a nap in before work. Not that it appears to have helped... yawn. |
| Road Bike (Commute) 40:00 [1] | |
| shoes: Bike, Gary Fisher mtb |
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