Training Archive: ToomsIn the 7 days ending 2007-03-25:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Mar 25 | ||
| MTB 35:00 [4] | |
| shoes: Bike, Merida | ||
| Hard ride from Melville into Freo trying to keep up with Jen on her road bike. Watched the Corporate Teams Tri that she was racing in, took a few photos, did a bit of marshalling at the dismount - 900 bikes into 3 x 3km laps = chaos!!! Then headed home, got dropped on the way home... | ||
| MTB (The Dell) 2:53:00 [3] | |
| shoes: Bike, Merida | ||
| After a second breakfast we drove out to Kalamunda (this time I brought my shoes!). Nice and cool today, did a lap of the Blue Tag then up White Tag, down to Link then up Gungin then Munda Biddi through to Pickering Brook. My riding was getting better and better and it was thoroughly enjoyable. After coke and ice-creams we headed back to The Dell, no falls for me today, then to the bakery for doughnuts. | ||
| Running 1:18:09 [3] 14 km (5:35 / km) | |
| shoes: Brooks | ||
| After Grandma's tea, cake and biscuits I raided home for more training gear so the car was totally shambolic then we headed for the beach at Leighton for a dip in the salty brine after a short 10min barefoot jog on the sand. Jen suggested is was 6km home by the direct route or "a bit longer" via Pt Walter. She drove my car home and I ran. A bit longer turned into 68mins but it was a nice evening and I was feeling good, probably the Hot Cross bun I ate over the first couple of mins of the run. Dodged a trail bike with no lights that was on the gravel at Pt Walter which got the HR up and then later on Stock Rd I had to quickly get out of the cycle lane when an oncoming card decided to swerve (at me?) into it. Nice run, bit more concrete and bitumen than I'm used to. Worst bit was the strong smell of chicken stock or soup at about the 45min mark! | ||
Saturday Mar 24 | ||
| MTB (Langford Park) 30:00 [1] | |
| shoes: Bike, Merida | ||
| Not a good morning.
Got up earlyish and we picked Fletch up and headed down. On arriving I found my bike shoes were still sleeping at home. Sh*t. Rode for a bit with sneakers but was ineffective so suggested that Jen and Fletch carry-on and I'd meet them back at the car and I'd just ride the 13km loop slowly. Then, 10mins later at the 7k mark I got a flat - pump was with them. Started walking back, figuring I could walk 5k in an hour if I jogged bits.... | ||
| Running (idiot) 1:30:00 [2] 10 km (9:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| After walking for a bit on the single track I found a vehicle track I recognised from MTBO so headed down that instead of winding all around the convoluted single track. Figured it'd be much faster so I happily wandered onwards absorbing the pleasant forest environment and cheerful birdcalls. The track went on for a while, quite a while, and I still wasn't sure exactly where I was in relation to the car-park although I was sure I must've been getting closer. Came across a big junction that usually has a big puddle in it. Now was certain where I was - but had no idea where that particular spot was in relation to the car-park! Trouble brewing. The bush was becoming a little less pretty and matching my temper perfectly. I composed myself, figured I'd make a 90 degree turn and head down the hill back home. Started jogging.
After a lot of jogging I came across the markers for the single track - woo-hoo! Nearly home. Turned left as I must've overshot the parking area and this last bit of track heads that way back to the car-park. With renewed vigour jogged onwards. Funny though, wasn't quite how I remembered the last part of the track... must be different when flying along on a bike. Getting hot and sweaty now, should be just on time. Ran up a long hill and then had a big deja vu feeling, kept jogging then saw the corner where I'd stopped and suggested Jen and Fletch carry on alone. Phuck, phuck, phuck! *Knew* where I was now so took an unlabelled single track back where I needed to be, running harder now as they'd be getting worried. Picked up the 12hr loop again, found the 12km marker - Yes, 1km to go!! Run, run, run, then hit the sodding 10km marker?!? Somehow run 2ks the wrong way. NOOOOOOOOOOOO! Stupid prickly dry unappealing forest, and what is it with those horrid harsh birdcalls! Why/how can I screw things up this badly?? Jen'll be getting worried I've done a frigging lung or something stupid again. Bugger. U-turn. Running hard-hard now, back the way I came, still no other stupid bloody mtbers out there. Found a spaghetti junction of single track. Some arrows, no idea which way I should go. Camelback getting lower, stomach STARVING. Dry prickly bush looking appetising. Stood still for a while, frustratingly bewildered as to where to go, I had absolutely no fricking idea other than I *had* been within a kilometre of home, and if I *had* just stayed on the original track I'd been back ages ago. Then I heard a car going fast... that meant Nettleton Rd wasn't too far away - so off I jogged pushing the bike, wearing the helmet and (fortunately!!!) in my running shoes. Hit the bitumen turned right and ran towards the anticipated junction 5mins or so away. 15mins later I finally got to the entry point, and ran the last half a k or so into the parking area. Luckily they were at the car (I had the keys!). They'd done half a lap in reverse looking for me then waited out. What a debacle! And to top it off my back tyre was flat when I got back too. | ||
| C • memories 1 | ||
| Orienteering race (Murdoch Uni Spring) 16:00 [5] 3 km (5:20 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 13 controls, interesting course as always when set by Craig and Rachel. Was really pleased with how hard I ran, feel like I've turned a corner with my fitness finally. Still not super-fast but I was able to actually *race* for the first time in ages an ages. Evo was 4s faster, Sten faster again, don't know how many others slotted-in. | ||
| Paddling (River) 1:13:34 [2] | |
| shoes: Ski, Spirit plastic | ||
| Nice evening paddle with Jen from Pt Walter to Pelican Pt and return, light easterly blowing so faster on the way back. Lovely out on the water, lots of boat wakes around to provide a bit of motivation to do a bit of work for the ride, albeit briefly! | ||
| MTB 35:00 [4] | |
| shoes: Bike, Merida | ||
| Rode hard from Melville into Freo trying to keepup iwth Jen on her race bike. Corporate teams Tri was on and I was just spectating for the 200/10/2.5 sprint-fest. 1200 people down there and was busy-busy-busy. Took a few photos for the team, carried bags, helped marshall the chaotic dismount area for a bit then bailed home with Jen (got dropped this time into the easterly). | ||
Friday Mar 23 | ||
| Swimming (Squad) 1:10:00 [4] | |
| shoes: Barefoot | ||
| Finally made it to swimming training!! Tried everything to not make it... not enough sleep, snooze button, then had to feed the dog so thought "oh well I'll be late and miss some of the session, good" then once I got driving remembered my goggles are still in my tri race bag from the weekend, bugger, spare goggles in my swim bag though - the sandy scratched horrible ones. Then got every green light on the way and got to the pool almost on time..... to be greeted by Coach saying "This set'll suit you" Warning Bells... must be long and boring... did about 400 warm-up (negatively as I was cold) then the main set.... 50 x 50 on 50s. Yawn. After 20 or so I'd got warmer and it was pretty easy really to complete, swam between 42 and 45s for all of them. 200 cool down and straight to my 6-pack of fruit scrolls and icing! | ||
| Note | |
| Hmm, 73.0kg today. That's 10kg lighter than in October/November after haemopneumothorax. That's back to race weight from '96 and '97 - I never thought I'd see that again and I think it's too low given my age now. Must eat more... somehow??? | ||
| Paddling 45:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Met Fletch and Jen for a brief paddle at matilda bay, mainly for Fletch to try paddling out on a narrow ski (spirit plastic). After a few swims he was fine. I did about 6 or 8 maybe 400m sprints between some sets of buoys, giving Jen a headstart. Honours were even. Had to use a left-handled paddle which made things interesting as soon as I wasn't concentrating, massive slices and one fall in. | ||
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| And recoveries, all recoveries around 1.30. Course was 200m then 90degree left, 200m with the recovery jog back to the start. Measured it accurately this week with the gps and we were running 405m last week (not a bad pace count/guesstimate). | ||
| Running 17:19 [5] 4.8 km (3:36 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 12 x 400m with roooughly 200 jog back, every 3rd rep faster. Fletch was there, Wil and Saz. Was good for me to have Fletch to chase, I seemed to handle it ok.
1:31 1:28 1:23 1:29 1:30 1:24 1:28 1:28 1:20 1:30 1:27 1:21 Nicely motivated, hoping I'd pull up ok tomorrow... | ||
Thursday Mar 22 | ||
| Running (Dog jog) 38:40 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| A lap of the golf course from home with the dog at 6am this morning. | ||
| Road Bike (Commute) 39:50 [3] | |
| shoes: Bike, Kestrel | ||
| Had enough time spare to ride the 'middle' way to work down the Subi line to the city and back out the Midland line to Inglewood. Felt great, pushed it along once clear of people walking to work. 28kph | ||
| Paddling (South Beach) 55:00 [3] | |
| shoes: Ski, Spirit plastic | ||
| Very windy tonight, WSW, windy enough to catch the follow-thru paddle blade! Paddle 20mins towards Cockburn to the new marina thingo, then 10mins directly out to sea, then 20mins or so mostly with the swell to finish. Very lumpy with waves at all sorts of different angles, some breaking and swamping the skis, awesome fun just almost subconsciously letting the boat move under you, bit like MTBing on fast lumpy tracks! No swims for me tonight, less than 4 for Jen... | ||
Wednesday Mar 21 | ||
| Note | |
| Slept 9 hours last night, woke up tired and stayed tired all through the day. Can't believe I missed swimming again. Stupid running! | ||
| Running long 1:02:26 [2] 11 km (5:41 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Felt very poorly, ran to meet Wil, then back to meet Saz and Valentin at 6pm, did 15mins with them and then abandoned. | ||
| Paddling (Leighton) 56:00 [2] | |
| shoes: Ski, Spirit plastic | ||
| Strong sea-breeze in but ocean really warm. Much more doable than the long run, must just be the legs that are stuffed. Paddled with Jen, when she wasn't practising her dismounts, up to Sth Cott and back to Port beach. Pretty nice way to end the day, paddling into the sea-breeze getting regular splashes of waves into your face! | ||
Tuesday Mar 20 | ||
| Road Bike (Floreat ride) 1:44:00 [4] | |
| shoes: Bike, Kestrel | ||
| Dark for most of the ride today, thankfully clocks will change next week, might get some of the people back again who have left over the last couple of months. Only about 30 riding today and it was too slow to start with, no rolling, no-one willing to lift the pace, and when I did slightly no-one came along and I ended up 30m in front matching the pack's speed. I think if I had shaved legs and some Team Jersey on they might feel inclined to join in. Did get to work hard in the short hills though, and again on the way through to UWA after Jen and then Boltboi came up to the front to push the pace.
UWA sprint was a different affair today - two guys I didn't know came from behind very early and I managed to leave the pack and get on their wheels, the speed was dropping to mid 40s so I pulled out and sprinted again and they didn't come. First every (hollow) victory! Tooms 1 Eoin 364. | ||
| Running warm up/down 17:30 [2] 2.5 km (7:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Felt tired and flat before the warm-up and on running up a gradual hill on the bitumen was almost reduced to tears of frustration and lactic acid! Not a good sign for the upcoming work... | ||
| Running intervals (Terrain Loops) 40:38 [5] 8 km (5:05 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Double-lap neg. split + 3 single laps with 4mins recovery.
8.16/8.25 8.10 7.53 7.44 Nearly gave up part-way through the first double-lapper, legs almost stiff-legged from fatigue and inability to get up the first sandy incline, decided to guts it out and go for the neg split, failed miserably. Major thoughts of bailing but stubborness kicked-in, aka stupidity. After a glorious 4mins of rest headed off for the single and legs felt a touch better, and did so for each subsequent rep. Never felt fresh but by 4 and 5 was feeling like I had got the legs moving well again. In retrospect the legs must've been tired from the tri on the weekend and dune runs Sunday with the icing on the cake being the morning ride. Probably should've bailed as I feel *really* crap and flat today (Weds). | ||
Monday Mar 19 | ||
| Road Bike 30:00 [4] | |
| shoes: Bike, Merida | ||
| Got home just in enough time to shave, get my crap together and ride into work for midday start! No time to change bikes as I (a) couldn't find the pedal spanner for MTB with slicks on and (b) didn'thave time to inflate and swap race wheels on Kestrel so grabbed the dirty Merida and did a "Wil Hero ride" to work (had an apptmnt at noon!). | ||
| Road Bike 40:00 [2] | |
| shoes: Bike, Merida | ||
| Rode home. | ||