Sunday Mar 11 |
 | Orienteering (Malmalling) 58:00 [3]*** 8 km (7:15 / km) | |
| shoes: Asics goretex |
| Ran a moderate course and with Nick, Jen and Simon tagging along then ran the hard course with Nick along for the ride. First real bush run at pace since July and it was fun. 28mins for 4 and a halfish km. |
| MTB (Gorrie Rd) 1:00:00 [4] | |
| shoes: Bike, Merida |
| Nice 5km loop at Gorrie Rd straight after the orienteering. Boltboi came along for this as well and rode very well, dropping the lot of us on lap 3! I headed out foolishly for a 4th lap as I wasn't totally wrecked after 3 - - but 10mins into the 4th m y body gave up and I started struggling to stay on the track.
An infusion of soft drink and ice cream on the way home worked wonders, as did some home-made fruit cake courtesy of a Grandma! |
| Paddling (Ocean) 1:00:00 [2] | |
| shoes: Ski, Spirit plastic |
| Beautiful sunset paddle up to Scarborough and back with Jen, nice and cruisy. |
Saturday Mar 10 |
| Road Bike (Hills ride) 4:40:00 [3] | |
| shoes: Bike, Kestrel |
| Lovely morning for my first long road bike ride for the year. Rode with Jen from Melville to Pt Walter, along river to Mt Henry, down Fwy cyclepath to Roe Hwy, out through Boltboi's neck of the woods to Welshpool Rd (Great section of bike path - no pedestrians or junctions for ages!), up to Kalamunda, round the weir to Mundaring then down through Craig and Rachel's neck of the woods on Ryecroft / Coulston, Helena Valley road past the still smouldering bush then down the railway cyclepath to the city. Jen carried on to Nedlands and I did a u-ey and headed into work. 125km, 27kph.
Felt fantastic today - no tiredness, could've kept riding for at least another hour, sooo much easier than riding up steep slippery hills on a MTB!!! I can't ever recall being so positive during a long ride, scary. |
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| C • Road ride 4 |
| Orienteering race (ECU Sprint) 18:30 [4]*** 3.8 km (4:52 / km) | |
| shoes: Brooks |
| Thoroughly enjoyed the map-reading on the run again. Was a bit off the pace, mostly through not running fast enough I guess but had to wait for a young boy to carefully punch his card at one control and I couldn't see another control while I was standing within 10m of it!! Beat Saz though... |
| Road Bike 30:00 [3] | |
| shoes: Bike, Kestrel |
| Home from work via the orienteering event. Easterly still in, nice! |
Friday Mar 9 |
| Swimming (Squad) 1:20:00 [3] | |
| shoes: Barefoot |
| Woke up at 510 this morning, before the alarm so figured I had no excuse really not to go swimming, even had time for 4 bits of toast to eat on the way to the pool! It was a good session for the way my shoulders were feeling a bit tired, 6x500m with 30s rest with some being intervals, one of them build and two of them had some medley. Stayed in afterwards to take distance up to 4k. Did 10x50 pull then a couple of hundred of full-catch and some backstroke. |
| Note | |
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| Poor old road bike seems to have been neglected of late... better fix that! |
| Running warm up/down 20:00 [1] 3 km (6:40 / km) | |
| shoes: Pearl Izumi meshy ones |
| Dunno why but legs felt a bit heavy today - maybe the two paddles, prticulrly last nights rough one worked them in an unusual manner. |
| Running intervals (McGillivray) 22:49 [5] 6 km (3:48 / km) | |
| shoes: Pearl Izumi meshy ones |
| Very very blustery southerly tonight, was cool but the gusts across the open expanse of the playing fields knocked me about a bit - it could be the massive lats I'm developing from my 2 paddles... then again, maybe it's because I'm built like a pipecleaner!
Struggled tonight, 6 x 1km 3mins rest.
3.51 3.47 3.46 3.49 3.51 3.46
Consistent though, so get rid of the wind and the heavy legs, shorten the track a bit and stop the watch early and voila, I should improve!! |
Thursday Mar 8 |
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot |
| Back and leg stretches only this morning. Didn't go riding, all seemed too hard after the hot night and lateish bedtime. |
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| C • No Comment :-) sleepy head 2 |
| Paddling (Port Beach) 58:00 [3] | |
| shoes: Ski, Spirit plastic |
| Picked Jen up then since the sea-breeze was in pretty strong headed for the ocean rather than the river. The sts Leuwin was anchored about 15mins paddle offshore so we paddled out to it and then angled from there towards Marine Parade directly with the swells - exhillarating stuff, even on the plastic. (No glute soreness on this boat, will have to tweak the new ski to match it as much as possible.) Headed home the same way, a long stretch into the wind then homeward bound. |
Wednesday Mar 7 |
| Paddling (Ocean) 1:34:05 [3] | |
| shoes: Ski, Mako 6 |
| Too hot for long run today, low 40s, and I figured it wouldn't hurt to have a week without much running so I took the new toy down to the beach for a paddle. The sea-breeze was weakly in which made it very pleasant. I paddled south to Cottesloe (50mins - the ski FLIES!!) and then back in 44mins. Glutes very sore and I got off twice to stretch the legs out, the second time I had more than a bit of trouble getting back in the boat. Picture a daddy-longlegs spider trying to climb onto the skinny side of a piece of wet soap! |
| Running (sand) 44:23 [3] 8 km (5:33 / km) | |
| shoes: Barefoot |
| Was still pretty hot after my paddle so I put the ski on the roof and rather than go home I went for a run up to Scarborough and back, 23mins out with the and 21 back into the very weak by now sea-breeze. Magic. But very sweaty. Had yet another dip in the ocean before heading home around 9 o'clock! |
Tuesday Mar 6 |
| Running (Drills and run throughs) 45:00 [2] 4 km (11:15 / km) | |
| shoes: Brooks |
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Monday Mar 5 |
| MTB (Langford Park) 1:15:00 [3] | |
| shoes: Bike, Merida |
| A lap of the 12-hr loop and some other single track sections with Nick and Jen. Felt a bit light-headed and unco-ordinated (understandably I guess) after the previous day and then the 3hrs driving. It was 39 degrees when we finished too, that didn't help. Felt like the rat that the cat caught last night and was still chewing this morning. |
| Running (Langford park) 32:00 [2] 5 km (6:24 / km) | |
| shoes: Brooks |
| Got their early for the MTB ride so went for a very easy run around some single track to try and wake-up and get the blood flowing. They were late and there was no phone reception so I figured I had the meeting place wrong and searched Jarrahdale for 30mins before heading back to L-ford park and finding them. Irritated? Me? Never. |
| Running (South Beach) 35:35 [3] 6 km (5:56 / km) | |
| shoes: Barefoot |
| Sea breeze had come in and Jen's spin class was cancelled due to the public holiday so we headed to the beach to make her exercise anyway. Felt really good after about 5mins, the soft-sand was much better on the body than hard surfaces. Fell in the ocean afterwards to cool off. Stayed vaguely human for about an hour or so then body started shutting down over the course of the evening. |