Sunday Mar 4 |
 | MTB race (Karri Ride) 3:30:00 [5] | |
| shoes: Bike, Merida |
| Stages 1, 3 and 5 (timed stages). Weather was nice and cool, cold even to start with but warmed-up to mid 20s down in Pemberton. Stage 1: 15km of gravel vehicle tracks and firetrails some short sharp steep climbs and lots of sticks and debris on the ground - lots of people had to stop to clear their wheels/derailleurs etc, me included. Finished with a long steep bitumen climb back up to Pemberton. 17th on stage 1. Boltboi had a max of 56.3kph and me 56.2kph - and he smacked his head into the treebranch at about the fastest point!
Stage 3 was 27km and half of which was on very fast gravel roads - again Boltboi's max speed was 0.1kph faster than mine near 60kph, bugger! I was 4th on this stage - but a group somewhere up ahead were stupid and went the wrong way somehow and lost time! Their loss. Rode at my limit physically on the long climbs on this one.
Stage 5 was 3km hammerfest to the Round Tu-it single track loop (7km) then 3km on sandy trails back to Northcliffe. Was a bit more leg tired here but again rode very very hard and was happy with my effort, not sure what I was on this stage, about 15th I think. Handled the twisty turney lumpy single track really well for a change.
Gave me 8th overall. Happy with that as the field was strong this year. Unlike last year's event was able to race every stage hard and was happy with my fitness. 88 guys in open male! |
| MTB (Karri Ride Cruise stages) 2:00:00 [3] | |
| shoes: Bike, Merida |
| Didn't time these so will update time later. Stages 2 and 4 which would be around 40k I guess combined. These were actually quite pleasant this year as it was so much cooler than the last two hot years. Plenty of snacking and drinking able to be done.
Rhys managed 14th overall I think, Sarah was 3rd open female, Tim Bennet and Jo Bennet won comfortably. Boltboi 24th and strong all the way through. Karen 4th open female, Kim not far behind. |
Saturday Mar 3 |
| |
| Event: Great Karri Ride
|
| MTB warm up/down (Karri Ride) 20:00 [2] | |
| shoes: Bike, Merida |
| 8ks of riding trying to stay warm before the prologue on the tight 800m or so track. The system was 10mins plus one lap - but with some 60+ riders it was always going to be chaotic and I had two chances of not being lapped. I rode solidly but started 2/3 back in the pack, avoided the crashes and was pulled-out at the end of the second lap. Perfect minimum distance effort given that only around 10 guys were left at the end - everyone else is given "2mins down". 3mins exactly of racing! |
| MTB race (Karri Ride) 3:00 [4] | |
| shoes: Bike, Merida |
| |
Friday Mar 2 |
| Swimming (Squad) 1:20:00 [3] | |
| shoes: Barefoot |
| Did 300m before the session in an attempt to see if a longer warm-up helps. It didn't. Did 5 x 100 hard after the session to see if I could push myself at the end. I could. All 1.25 with 20s rest. Not super fast but a more solid workout than the bitsy session today. 3.8k. |
| Paddling (Pt Walter) 1:59:00 [2] | |
| shoes: Ski, Mako 6 |
| Inaugural paddle on my virgin brand-new Mako-6 ocean racing ski. Really stable on the river even when chasing boat-wakes. Unlike the plastic fantastics when you put more effort in it goes much faster - an unsustainable pace at the moment! Can't wait to get it out on the ocean on a rough day. Paddled from Pt Walter over to Dalkeith around the right bank of the river to the Left Bank and then back along the left bank of the river. Beautiful day. |
| Running 43:00 [3] | |
| shoes: Brooks |
| Easy run with Jen and her friend from Nth Freo to Chidley Pt back along McCabe st to the beach, along the beach to Freo SLSC then back up the hill to Nth Freo. |
| Swimming (Claremont) 25:00 [1] | |
| shoes: Barefoot |
| A few hundred metres of drills and loosening stuff. |
| Running warm up/down 33:00 [2] 4 km (8:15 / km) | |
| shoes: Pearl Izumi meshy ones |
| Flat grass running plus some drills and run-thrus. |
| Running race (McGillivray) 7:00 [5] 2 km (3:30 / km) vdot: 53.3 | |
| shoes: Pearl Izumi meshy ones |
| 2k timetrial. Moderate sea-breeze in but not a big issue. Colette went off zero, GaryO off 4mins and me 445 - we finished all within 25m which was cool. Surprisingly I felt ready to run today and was hoping for three thirty-something for the first km and then take whatever I could hold for the second. I glanced at my watch and it was 3:31 which gave me a little elated surge of energy and I managed 3.29 for the second km for 7:00 flat. Very happy with another improvement - most importantly, didn't even think about my injury for the whole run. |
Thursday Mar 1 |
| Core Stability/Stretching 35:00 [0] | |
| shoes: Barefoot |
| 11hours sleep and very stiff and sore today. Stupid body. Foam roller and stretching today. |
| |
| C • Stupid?? 1 |
Wednesday Feb 28 |
| Swimming (Squad) 1:05:00 [4] | |
| shoes: Barefoot |
| 3.3k. Couldn't swijm fast but worked well. Need to swim more regularly! |
| Running long 1:58:59 [3] 21 km (5:40 / km) | |
| shoes: Pearl Izumi meshy ones |
| Much much cooler day today, perfect for running. Linked every bit of sandtrack, bush trail, grass etc that I know of in the vicinity plus a few hills for good measure, probably only about 2.5k on bitumen. Felt bad for 10mins to start with then ok till about 70 when we started the climb up the bridle trail - Saz wasn't having a good day and bailed to the road, followed by Valentin, Mike was way back and Aurilee disappeared on the soft sand leaving her triathlete male friend and I soldiering on. Jazz, who turned up just to show us her grazes from her bike crash provided an impressive torrent of story-telling before pulling a pre-emptive pike with her 20mins before we started and early bail. Got back to the pool and no Aurilee. I headed out for my extra loop and after ten mins spotted her, shouted out and she said she was heading back to the pool. The wrong way! I lead her mostly back and then proceeded to fall in a particularly bad heap, one of those days where the legs hurt heaps but you're hardly moving or breathing. Even had one of those "count to 3 and then start running again" moments... I really must try and eat better in the evening when my whole body is screaming to sleep. Last night I had the remnants of a can of fruit, some yoghurt and a very dry baked potato half. Bad, bad, bad. |
| |
| C • Bold Park run 2 |
Tuesday Feb 27 |
| Road Bike (Floreat ride) 1:50:00 [3] | |
| shoes: Bike, Kestrel |
| Humid ride today, very sweaty and still, lightning flashing off in the distance but no rain till a k from home of course. Promised myself I'd take it easy today and I managed to until McCabe st where the pace lifted a fair bit. Tried to give Eoin a good lead-out later at UWA but legs were a bit heavy and he had to really work against one other for the glory. Boltboi rode well today, was still with the main group at the CCGS regroup with much of the rest of the group not appearing before we headed off again. 53km, 29kph by the time I got home. Going to be a loong sleepy day. |
| Running warm up/down 26:36 [1] 3.75 km (7:06 / km) | |
| shoes: Brooks |
| Includes veggie jog recoveries. |
| Running (Grass Farm) 29:36 [4] 6.75 km (4:23 / km) | |
| shoes: Brooks |
| 3 x Grass Farm loops with 2min jog recovery. Rhys came along tonight so it was nice (sort of) to see a set of heels disappearing up ahead.
9.48, 10.14, 9.34.
Compares favourably with the last two week's efforts, particulalry the last one where I was going noticeably faster and stronger without much extra effort, seemingly more spring. Still a tough session with the gentle ups and downs throughout. |
Monday Feb 26 |
| Note | |
| (rest day) |
| Drove back from Collie trying to get home and bounce off to work on time (noon). Massive thunderstorm downpour along freeway from South St to Canning Hwy - fortunately I was in the car alone so went a bit quicker than prudent. Into work at 12.04, phew. |