Sunday Feb 25 |
 | Running 41:30 [2] 7.5 km (5:32 / km) | |
| shoes: Pearl Izumi meshy ones |
| Skipped the run on the beach where we were camped as it was too hot and exposed so we ran from nearby Boranup campground downhill for 10mins on the road then onto a firetrail for some uphill through the karri trees, back onto road and 5mins downhill home. Humid and hot but shady in the trees. Legs a bit heavy and sore from tri but Jen starts out strong so I pretended I wasn't hurting lots. |
| MTB (Trig Rd) 1:50:00 [4] | |
| shoes: Bike, Merida |
| Nick drove down from Margs and met us at Boranup campground about 1/2hr after our run. We ended-up pretty much repeating the penultimate stage of the X-Raid - sandy undulating tracks in unrelenting heat with steep limestone ridges every now and then. Very very hard work but awesome high-cadence workout hitting patches of soft sand at speed and trying to stay on! Out and back and pretty leg-tired afterwards, felt stronger than in the tri though, probably because there seemed to be more point to the mtb ride - ride hard or sink and walk!!! 31km. |
| Running 34:00 [3] 7 km (4:51 / km) | |
| shoes: Pearl Izumi meshy ones |
| Body still felt bouncy this evening (?!?) after driving from Boranup up to Honeymoon Pool so I went for an out-and-back run on the gravel road in the evening - I realised on the way back it had been mostly uphill on the way out so a bit shorter than I intended. Freezing cold swim / bath in the river afterwards was brief but great! |
Saturday Feb 24 |
| Swimming race (Meelup Tri) 15:00 [4] | |
| shoes: Barefoot |
| Drove via Dunsborough to Meelup - got there a bit late and it took a while to unpack the MTBs off the back and swap them for the tri bikes inside the vehicle. Sort of missed lunch but made the 1pm start ok. Very choppy and very short (!) 2-lap one kilometre swim, hard to see the buoys. Second lap was much better. Probably should've done a warm-up as Saz was only a minute slower than me! |
| Road Bike race (Meelup Tri) 59:00 [5] | |
| shoes: Bike, Kestrel |
| Great 3-lap bike ride with a significant climb from Meelup up to the main road and a ripper 65kph+ descent on the way down. Only passed by two bikes. (estimated time as timing system failed and bike computer on MTB). |
| Running tempo (Meelup Tri) 32:00 [4] 8 km (4:00 / km) | |
| shoes: Adidas somethings |
| 2 lap run course, very hot out there at 2pm and a couple of steep climbs. Found it slow going and was very heavy legged. Halfway through the second lap got motivated by seeing Jen's gutsy run (compared to my sorrowful tempo) and I broke into a decent stride and found I could actually sustain some discomfort - took some strange petty joy in running past some 5 or so people who had passed me from ks 4 to 6.5. Pathetic really, I just didn't have the mindset for the run today, just for the ride! Estimated time again... |
Friday Feb 23 |
| MTB (Wellington Mills) 1:30:00 [3] | |
| shoes: Bike, Merida |
| Starting packing very early then left home early to get to Mandurah for 830ish (late), transferred all gear into Jen's big 4WD (4 bikes and camping gear made gear transfer interesting!) then headed down to Pinjarra to meet-up with 4 real MTBers. Then on to Pile Rd - predominantly single track ride, enjoyable flowing track but I found it pretty hard going physically, trying to keep up with superior riders on an unfamiliar track. Stuffed afterwards. Then another drive via Busso to Canebreak Pool where we camped, lovely spot with a great river pool to freez... I mean, swim in. |
Thursday Feb 22 |
| Core Stability/Stretching 46:00 [1] | |
| shoes: Barefoot |
| Easy 10min jog on the beach around sunrise followed by plenty of good solid stretching occasionally assisted by the crazy dog who had a surfeit of doggy endorphins today... will ride later tonight, legs in no state to be smashed in a fast group ride! |
| Road Bike 2:10:00 [2] | |
| shoes: Bike, Kestrel |
| Did something wildly different today, the river the round ride, sun was going down instead of up, went clockwise instead of anticlockwise and even managed to stay in the small ring for 40km - mainly due to the persistant sea-breeze. Coming home up the coast was much faster. A spoke on front wheel broke with a loud twang with only a couple of k to go. |
Wednesday Feb 21 |
| Running long (Herdsman) 1:55:32 [3] 21.35 km (5:25 / km) | |
| ahr:130 max:153 shoes: Pearl Izumi meshy ones |
| Everything was gioing swimmingly until the 6k mark when Saz, who had been 50m behind with Mike came storming by muttering "If I'm going to hurt so are all the rest of you!" and took off down the path. I went to let her go but Aurilee lifted the pace to chase so I went along too with Wil a bit behind. When we caught her a bit later Aurilee kept it going right through to 10km mark where I played the "we'd better turn round for the others here card"! Phew. Silly girl, we were doing near 4-min ks for 4k straight which really screwed with the rest of my run. It did though give me my longest run and fastest pace (work that out!) since August crash. |
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| C • Long Runs 3 |
| Note | |
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| Was shattered after training Tues night, crashed in a heap at home, managed beans on toast and fell into bed by 9pm, slept thru alarm, missed swimming and just made it to work in time at 730. Slept another 90mins this arvo (instead of making-up swim set). Body's playing catch-up I think, oh well, will take it easy next week to be fresh for the long race on weekend. Will be pleasantly surprised if I make to the ride tomorrow morning...... |
Tuesday Feb 20 |
| Road Bike (Floreat Group) 1:48:00 [4] | |
| shoes: Bike, Kestrel |
| Moderate sized group today but no wind which was cool. I felt pretty good after yesterday's rest and worked very hard from McCabe street through to CCGS, managed to catch and pass all those who had jumped onto the back of the chase group and then been dropped. No Eoin today so my long leadout (which almost made it all the way today!) was used well by the two sprinter-types who hung on.
Sunday while riding with Boltboi I realised that the Karri Ride is only two weekends away and I realised I'd better hurt lots on the remaining few group rides so that I stand some sort of chance of being one of the first "non MTBers" on the day!
Jazz kept up well today :-) was leading from CCGS to the tennis courts... |
| Running (Grass Farm reps) 30:10 [4] 6.68 km (4:31 / km) | |
| ahr:145 max:156 shoes: Brooks |
| 3 x 2.25km laps, matched my PWs from last week. Legs empty, had to chase Wil down on the first rep, then Saz on the second. Not a normal occurrence. Consistently crap though. 10.05, 10.04, 10.01 - spot on last week's mediocrity. |
| Running warm up/down 26:20 [1] 4.05 km (6:30 / km) | |
| ahr:120 max:132 shoes: Brooks |
| W-up/down & recoveries. |
Monday Feb 19 |
| Note | |
| (rest day) |
| Skipped swimming this morning as I was a bit tired. Ended up bodysurfing for half an hour or so at the beach anyway since the swell was cranking from Saturday's cancelled Rotto Swim!! Particularly lovely morning on the beach, Haggles found lots of people to throw his ball for him. |