Training Archive: ToomsIn the 7 days ending 2007-04-01:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Apr 1 | ||
| Event: Bridges Fun Run | ||
| MTB (Wellington Forest) 1:40:00 [3] | |
| shoes: Bike, Merida | ||
| Rode from campsite along Collie River for about 25mins then up a big firetrail hill to join onto the Wellington MTB trails - there are heaps! Found the trailhead and then headed back down a good fun downhill without too many rocks (but a couple of foot-deep parallel washaways made things interesting - go the consecutive crashes from Jen and John within 3s of each other!! No harm done).
Nice nap and then drove to Dam for a run. | ||
| Running (Wellington Dam) 1:05:00 [3] | |
| shoes: Brooks | ||
| A lovely run on vehicle track through the jarrah forest from the cafe, marked with trail markers. Had a brief swim in the very low dam before last 5mins of uphill running. Nice undulating run, legs felt a million dollars. Lost the spotting competition though... | ||
Saturday Mar 31 | ||
| Road Bike 3:41:00 [3] | |
| shoes: Bike, Kestrel | ||
| Met Pete at the Narrows and then rode down to the Caltex at teh bottom of the freeway, brief break to stretch our backs then headed back into a slight nor-easter. average of 28.3 on way down, came back much more solidly and was 15mins quicker on way home. Pete was as strong as ever but for a change I wasn't being dropped. After 90k I got tired and the last 10 home from the city couldn't hold ave up at 30 after leaving Pete, finally ended up at 28.8 - had to sprint last 200m on flat to get it off 27.7 which just dropped to. Stuffed now... | ||
| MTB (Langford Park) 1:08:00 [2] | |
| shoes: Bike, Merida | ||
| Bit leg tired (!) but damn good fun. Rode with Susan and Jen on our way down south. | ||
Friday Mar 30 | ||
| Swimming (Squad) 1:00:00 [4] | |
| Hard 100s and 50s today with lots of rest. Felt good but as is the way with these sort of sessions,w ehn the arms blow they do in a big way...
No Jazz again. | ||
| Paddling (South Beach) 1:04:00 [2] | |
| Easy paddle mid-morning up to fishing boat harbour then down to the new marina and back. Flat, strong easterly blowing, crystal clear water. | ||
| Running warm up/down 33:30 [2] 4.7 km (7:08 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| And 10 recoveries of about 220m. | ||
| Running (McGillivray) 10:00 [5] 3 km (3:20 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| 10 x 300 hard but not flat out with every 3rd one to be a couple of seconds faster. Felt good on the first rep tonight, probably due to the day off yesterday and leg rest today, thoroughly enjoyed session.
59.74 60.52 57.90 61.07 60.25 59.15 59.78 60.97 57.59 61.99 | ||
Thursday Mar 29 | ||
| Road Bike 1:07:49 [3] | |
| shoes: Bike, Kestrel | ||
| Was planning on a 50ish k ride into work but the wind was a headwind so I took a shorter option of 30ish km. Strong easterly headwind for 25k of that, not all that much fun. I bet Craig would've had a positive comment if he rode today... | ||
| C • Wish I had 1 | ||
| Road Bike 28:00 [3] | |
| shoes: Bike, Kestrel | ||
| Ride home (short way) with a light tail wind :-) | ||
Wednesday Mar 28 | ||
| Swimming (Squad) 1:05:00 [4] | |
| Wow, Jazz actually turned-up today ;-)
Was a cold morning outside the pool, 8 degrees on Wordsworth but around 11 at home near the coast. Pool was nice and warm. Main set was 6 x 350m with the odd sets including 100medley and the even sets 250 'firm' pace. First and last 50m flat out on every rep. Never felt super strong but never faded either so in the end came out feeling positive. And straight to the blueberry muffin... mmmm. | ||
| C • Weekend racing?? 3 | ||
| Running long 1:36:00 [3] 16 km (6:00 / km) | |
| shoes: Brooks | ||
| 20 v slow minutes to meet Wil then back the same way to the pool in 16mins, met up with Saz, Brian and Valentin and did another 60 pathetic tired slow minutes with a nice detour for 3k on the beach so that time would get chewed up for less distance. | ||
Tuesday Mar 27 | ||
| Road Bike (Floreat group) 1:38:00 [4] | |
| shoes: Bike, Kestrel | ||
| First chilly morning for a while today, arm warmers needed and my fingers and ears were cold for a bit. Luckily it was light after only 20mins or so! The pace was on more today than it has been in weeks, just my luck when I wanted an easy ride... going down past Cottesloe the chase group went by and many of the main group attempted to hang-on. This turned the group of 30+ into one long line snaking down to Freo at 50kph which then broke in a couple of places, one unfortunately being in front of me. Then the lights split us once we'd regrouped and the last thing I needed was to be on the front along McCabe St into the wind trying to minimise the break. Of course as we hit the Mossie Park hill my legs gave up and the rest went by. After the regroup at CCGS it was pretty cruisy but the UWA sprint was messy as there was no real lead-out, Eoin had a clear win over Oscar, my only contribution being a short effort to stir someone into going too early! | ||
| Running warm up/down 15:00 [1] 2 km (7:30 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Running intervals (Terrain Loop) 22:15 [5] 3.0 mi (7:25 / mi) | |
| shoes: Pearl Izumi meshy ones | ||
| 3 x usual terrain loop, hard, with 4mins recovery. Council had thoughtfully dumped sand piles across the flat bit of grass to make it more orienteering-like.
It was with some trepidation I started the warm-up as I'd felt a bit washed-out today, but the legs were good for the session although I wasn't quite as zippy as if I'd been fresh. The two rides took the edge off me a bit. 7:29 7:21 7:24 With a touch more daylight the last one would've been around 7:15 but I was a bit proppy on the limestoney bits in the dusk. Rhys ran a 6.35 to get a 1s PB for him! Ouch. And match Pete or Steve's fastest ever circumnavigation of the course. I've never been under about 6.44. | ||
Monday Mar 26 | ||
| Road Bike 3:30:00 [3] | |
| shoes: Bike, Kestrel | ||
| Left Melville about 620am and we rode along the river to Freo then down the coast to Rockingham into a slight southerly. Flat and lots of traffic but I felt pretty good so rode solidly rather than giving into the wind. Then across to the bottom of the freeway and back up to Canning Bridge on teh cycle path. I haven't ridden along the south part of the freeway before and it was nice to have 23km or so of uninterrupted good quality bike path. Jen was a bit flat after yesterday so I did 3 x 5min hard efforts with a little loop back or stop as we came North with the breeze behind us. Average was up to 30.3 at one point but the headwind for the last half hour or so dropped it to 28 something by the end, still pretty good for me over 101km.
Second breakfast was nice, as were the hot cross buns. Then off to work. Strangely, lunchtime now and I am still wide awake, alert and wishing I could go for a paddle or something tonight instead of working. Work.... | ||
| C • Well Done. 5 | ||
| Swimming (Squad) 1:05:00 [4] | |
| shoes: Barefoot | ||
| Was feeling energetic and it was raining and windy so I could see the pool was pretty empty so thought I'd dial-up a rare squad swim session and just work later tonight. 700 warm-up stuff (cold, brrr!) then 4/3/2/1 with 30s rest x2. Swam 2.40 for the last 200. Not so cold any more! Only 2.9k, but went in a flash and I enjoyed it. | ||