Sunday Feb 18 |
 | MTB (Gungin) 4:38:00 [3] | |
| shoes: Bike, Merida |
| Repeated last weekend's ride (minus JFNP trail) but just Dalto and myself. Left at 830 and were back at the cars at 230 with 78ks under our belts. Felt shattered for the first 90mins and Boltboi was pulling ahead and waiting for me but began coming good just before the stop at Pickering Brook. The pie, chocolate bar and coke must've helped (who needs Carboshotz? :-) as I was feeling fantastic for the second part of the ride. Even managed to pull out the phone and get some footage of Boltboi up ahead on the twisty bitumen descent into Mundaring Weir at 63kph!! Probably won't show Mum that little video!!
Caught up with some other riders on the long railway reserve descent and were flying down there for quite a while, bar when we shat ourselves by finding the track narrow just a bit too much for side-by-side riding on a little bend - one tree on each side of the track suddenly took on strong magnetic capacities as the bikes started drifting on the loose gravel!!! I missed mine somehow, Boltboi went bush but stayed upright, minor grazes. Ahh, adrenaline wash! :-) |
| Note | |
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| Back at the end of September, 6 weeks after my collapsed lung I was tipping the work scales at 83.0kg, my heaviest ever. Today, admittedly post-ride, same scales were showing 74.0kg. Should stabilise now that I'm back into a training routine. |
| Running 23:51 [2] 4.5 km (5:18 / km) | |
| shoes: Barefoot |
| Loosener run up and down the dog beach with dog abnout an hour before sunset. Felt great and the beach was lovely, was striding comfortably back on the soft sand. |
| Core Stability/Stretching 25:00 [0] | |
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| Stretches on the beach then SMR on the roller at home for 15mins. Legs don't feel too bad given the last two days. |
Saturday Feb 17 |
| Orienteering (Malmalling) 1:07:00 [4] 8.95 km (7:29 / km) | |
| shoes: Asics goretex |
| Training session with Sarah - lovely day today, gray, little bit of drizzle, magic for running thru the bush, so much better than hot and sunny. Terrain really nice and relatively open, mostly grass trees and granite. Warmed-up with a follow the line and then 3 surges to big features. Then Saz verbally guided me along a line course. Then 7 pairs of legs with a break between each pair which she did by memory with the purpose being to run fast and confidently and look ahead. Worked well and she did well, finished with a follow the line at cool-down pace. Saw no kangaroos but 3 emus! Stopped the gps every break between control pairs - hence the decent k rate - but kept it going for everything else, Saz is running very well. |
| MTB (Gorrie Rd) 1:20:00 [4] | |
| shoes: Bike, Merida |
| A 5km single track loop that I've never ridden before. Went straight from O-training 10mins back towards Perth and met up with Jen for this one, very convenient piece of track for O-season I can just see! Legs heavy to start with and body unco but by lap 2 was warming-up. Practiced on a few little obstacles watching to see how Jen negotiates them (she unlike me knows what she is doing!). Rode the last lap pretty hard and managed to stay ahead of her. Enjoyable loop, no major hills, lots of twists and turns and enough lumpy stuff to make it interesting. 15.8km. |
| Orienteering (Metro (Manning)) 35:14 [5] 7.75 km (4:33 / km) | |
| shoes: Brooks |
| Ran as hard as I could, even went the same way as Mufti bar a couple of controls, his way was 80m shorter but tricky Ricky the rogainer managed to beat him in! I'm sure Mufti had had a word to the local bus driver as twice just as I was about to cross a road the stupid bus was approaching and I had to stop and wait while Mufti scooted off. The others are definitely maintaining a faster speed than I am, still confident I'm getting better though... |
| Paddling (Canning River) 1:14:00 [3] | |
| shoes: Ski, Spirit plastic |
| Straight after MetrO Dalto, Jen and I paddled 10ks. Howling sea-breeze so we went up the Canning River and back, pretty solid workout with the headwind for most of the way back. |
Friday Feb 16 |
| Swimming (Squad) 1:00:00 [3] | |
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| Still not swimming freely but at least I did the whole set roughly where I should be in the lane. Took ages to warm-up and for my arms to stop acheing - and then 200m later I got tired! 2.8km. |
| Core Stability/Stretching 30:00 [1] | |
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| Went into group fitness room after swimming and did the more dynamic exercises I ought to do more often. |
| Paddling (Ocean) 1:30:00 [3] | |
| shoes: Spectrum Ski |
| An eventful paddle with Supa Jen. Took the Spectrum ski as I knew the ocean was a bit rough and it's more fun on a real ski. Swell was big but wind not too bad - enough to make it a lumpy paddle. After an hour we turned down near Swanbourne to come back and I went in to empty the ski (it leaks badly!). The waves had got bigger and I got knocked off a couple of times heading out to where Jen was waiting. After 25mins the ski was wallowing and then there was a cracking noise so I headed for shore. Re-emptied boat, got smashed 3 times trying to get out, not a heap of fun, eventually made it only to find rudder broken and pedals jammed. Couldn't steer it so bailed for shore and swam in. Hid my paddle then ran back to Floreat. We drove back down to my ski but unfortunately I'd chosen the middle of the seedy nude beach to sink and we had to walk past a spreadeagled sunbathing old man and other leathery loiterers to get to the ski! Time for a new ski.....
Saw an awesome flying fish, would've gone 30m+ about a metre above the swells, amazing. |
| Running (sand) 14:00 [2] 2.3 km (6:05 / km) | |
| shoes: Barefoot |
| From swanny blockhouse to floreat to finish my paddle! |
| Running (McGillivray) 26:21 [4] 7 km (3:46 / km) | |
| shoes: Pearl Izumi meshy ones |
| 4 x 1500m at 5k pace-ish, 5 mins recovery.
6.02, 5.42, 5.34, 5.37
Then did a bonus 1k with GaryO and Saz
3.26
Pushed from 500 to 900 and it felt odd but good to hit a decent stride length. I have a feeling my confidence in striding out at intensity is returning, if I can keep training uninterrupted for another 6 months or so I think I'll improve a fair bit. |
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| C • 26 2 |
| Running warm up/down 25:30 [1] 3.2 km (7:58 / km) | |
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Thursday Feb 15 |
| Road Bike (Red Rock group) 1:52:10 [4] | |
| shoes: Bike, Kestrel |
| Decided I'd hang on to the fast group for as long as possible today, geez it was quick! Got properly dropped coming into Canning Bridge but unfortunately(!) got back on as they slowed on the cyclepath at boatshed. Last effort out from Narrows to UWA I couldn't hang on either, 50kph plus is too much for me, even on the back of 18 riders. All up 61ks, 32.4kph door to door. Those who started at Red Rock had over 40 as an average at Mt Henry! |
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| C • Top of the class 2 |
| Note | |
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| Seem to have pulled up 'not sore' from the run last night, groin only sore with resisted adduction. And sneezing! |
| Core Stability/Stretching 15:00 [0] | |
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| Just stretches, waves of tiredness hitting me as the little hand starts the upward climb towards the ten. |
Wednesday Feb 14 |
| Swimming (Squad) 50:00 [2] | |
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| Another weary session. Got up on time but then suddenly was way late and managed to miss most of the warm-up. Session was 10 x 200 at various intensities. I did 9 of them and cut the 7th one short to recompose myself. Back of the lane today, all moderate pace but arms heavy and right one still sore from fall on Sunday. |
| Running long 1:46:58 [3] 19.15 km (5:35 / km) | |
| ahr:128 max:152 shoes: Pearl Izumi meshy ones |
| One of the more enjoyable long runs of late, somehow my body had recovered between the morning and the afternoon - coulda been the big lunch and 90min nap before training! HEaded thru Reabold, CCGS playing fields, Cott Golf course, SAS barracks track, then cycle path home. Valentin decided he'd actually try today, being his special day and all I s'pose, and the pace was down around 4.20s from 10k -14k along the coast bike path. Aurilee hung on well with Mike and Fog dropping off a bit over the last couple of k back up to the pool. We had the Saz of old today, 60s straight spiel of negativity and complaining before the run and she ran behind us then did her own thing! After the first 80mins I went on alone and did a slower 5k around Wembley golf course.
Stomach/groin a bit sore (still coughing in a posture akin to a giraffe bending down to drink) but certainly no worse than what a 60min run used to do to me a month ago. |
Tuesday Feb 13 |
| Road Bike (Floreat group) 1:40:00 [3] | |
| shoes: Bike, Kestrel |
| Thankfully it was a sluggish group today and I was quite content to just sit on the back as I'm still feeling a bit weary from Sunday. Jazz & Boltboi stayed with the group today which was nice. |
| Running intervals (Grass Farm) 22:35 [4] 6.75 km (3:21 / km) | |
| ahr:144 max:152 shoes: Brooks |
| Racked-up some new PW's for tonight's session. I think Brian was similarly stuffed from the weekend too. 2 x 2.25k loops on undulating limestone trail with 2mins jog recovery + 60s break. Was breathing like a steam train but HR very low and legs hurt the whole time. 10.04, 10.03 and then ran the 3rd one with Mike just so I got the extra loop in 12.30. |
| Running warm up/down 37:00 [3] 4.5 km (8:13 / km) | |
| shoes: Brooks |
| W-up, c-d and recoveries. |
| Note | |
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| Got home from training tonight and just sat in the car for about 15mins - almost catatonic. No energy, all a bit emotional. Eventually stumbled to shower, food, bed. |
Monday Feb 12 |
| Core Stability/Stretching 21:00 [1] | |
| shoes: Barefoot |
| Wasn't up to waking-up and squad training this morning, so went down to beach about 8am and did some leisurely but effective stretching. Big surf rolling in, nice and warm. Very therapeutic after a hot, dusty, prickly day in the scrub yesterday. |
| Swimming (Squad) 50:00 [2] | |
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| 2.1km. My mind was willing but the body most definitely wasn't. Shoulders were sore from the ride - lats to start with and then my delts but they never loosened-up. Session included a 400TT straight after the warm-up and I swam 6.05 - thought it'd be worse! It was probably the most painful 400 I've done! After that I just went slowly, swam a bit, stood around for a bit, got out early. |
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| C • 400 TT 4 |