Training Archive: ToomsIn the 7 days ending 2007-04-29:
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| M | T | W | H | F | S | S | ||||||||
Sunday Apr 29 | ||
| MTB race (Langford Park) 1:18:12 [4] | |
| shoes: Bike, Merida | ||
| Left the rogaine after a solid 6hrs sleep, breakfast and then drove a bit over 2hrs up to the MTBO event. I wanted to see how the body was able to ride after trashing it on foot the day before. Walking and running was a bit uncomfortable, mainly a sore left hip-flexor from a trip at night and sore in the hammy insertions behind the knees.
Biking was fine though - felt really good for 50mins before I went tired. Still pushing hard but found I was in a gear one or two easier than normal so lots of effort but not a lot of forward movement. Managed to stuff up the first control in a right royal manner as I was still on rogaine scale (and just plain dopey) but after that was clean. Course was full of route choice but went back on itself several times which was a bit confusing at times working out which line was going to which control. Oh, and did I mention I managed to beat Boltboi, Jen and Evo... Lots of sleep planned now, time to taper for a half-ironman. | ||
Saturday Apr 28 | ||
| Event: 12 Hour Rogaine | ||
| Rogaining race 11:57:00 [2] 61 km (11:45 / km) | |
| One of my better efforts at the sport of trudging in straight lines through scrub in the dark. Enjoyed the event at all times and didn't ever hit a big flat patch. Thanks to Carboshotz I suspect for that - I don't think I've ever consumed enough carbs in the past to keep up with energy expended! Rogaining with Fletch was awesome - we just cruised along spiking controls and taking turns switching off totally for legs at a time confident in the other's nav, much less demanding.
We underplanned a bit as we were expecting a bush rogaine to be lots slower than the farmland ones we usually only do. It was slower, but not by as much as we thought. A strong walk in the scrub interspersed with running in the pines and on tracks got us 45mins up on schedule at the 40k mark, then we ran 5km on tracks in about 45mins to give us a big buffer to complete our plan and add in the whole of our "maybe possibly if we are Wayyyy ahead extra-loop" controls. Ended up with 61k straightline, not much more in reality as we were pretty clean. Will measure and update one day. Had 25mins to get from last control 1.5k to home but struck some rather unpleasant scrub in a creek in the pines. Some 15mins later after employing the "horizontal bodyweight full-length fall" technique to flatten the grass and ti-tree we emerged in the completely open pines and had to jog home to make it! Very happy with our nav, our focus, and our ability to still feel physically purposeful through the whole event. Not so sure we'd beat Wil and Ricky when we added our inefficient "extra" controls but fortunately were a stonking 70pts clear. A nice silver badge for them for their birthday(s). | ||
Friday Apr 27 | ||
| Swimming 20:00 [3] | |
| Thought I'd better do some training for the half ironman so Jen and I went for a wetsuit swim down at south beach. 400 up and 400 back plus a bit extra to keep superfish Jen company as she ploughed powerfully and purposefully like a playfull porpoise between the groynes. It was a lovely morning, and although the water was chilly it was a great way to feel a bit more energised. | ||
| Running 10 [2] 0.8 km (12 / km) | |
| shoes: Barefoot | ||
| 10min jog between the groynes, or as Jazz would have us believe, the groins. We weren't at Swanny though, so will stick with groynes. | ||
Thursday Apr 26 | ||
| Note | |
| (rest day) | ||
| Better freshen-up for the rogaine if we're to have any chance of beating Wil and Ricky - - and recover from my illness thingo. Oh how it hurts to admit I'm taking a rogaine "seriously" - don't tell anyone! | ||
| C • shhhhhh!!!! 3 | ||
Wednesday Apr 25 | ||
| MTB (Gungin) 2:46:00 [3] | |
| shoes: Bike, Merida | ||
| Nice semi-cloudy day. Slept in till 730 then met Evo and Boltboi at the Dell for a 40km MTB ride. We'd been going 6mins when I pinch flatted on a downhill (forgot to unlock forks!) but after that quick stop was all good. The recent rain had made the tracks much faster - and for some reason I was having a "confident" day on the bike! Even made it up the biggest hill after Pickering Brook- not sure what it's called, MTBers seem to have a deep-seated urge to label everything, their bikes, their tracks, every uphill, every downhill. I think this one is "mother" or "the whore" - probably depends if you're going up or down. I guess that lets them name twice as many things!
We rode from Dell to Farrell Grove, then blue tag trail (oh no, now I'm doing it!), up white tag trail, down memory lane, along link track to Gungin then Mundabiddi to PB then home the direct way via Gungin spur. While riding down memory lane at speed I saw Boltboi's bike lying on the side of the track but no Boltboi. Given he was about 10s in front of me this was a bit worrying, it was ok though, he was just having a nap embedded between 2 grass trees a little way off the track! No real damage done. Boltboi was okay too, just bruised! | ||
| Running 44:00 [3] 8.04 km (5:28 / km) | |
| shoes: Asics Trabuco | ||
| Ran with Jen from Freo along coast path for a bit, turned around and headed back. Was a more solid pace than I had expected and I felt quite good at the end. New shoes feel great, will use them for orienteering and adventury stuff probably. Still sore in my abs, glutes and proximal hammies from stupid core stability mini-session on Monday morning. That'll teach me! | ||
Tuesday Apr 24 | ||
| Running 40:00 [3] 6 km (6:40 / km) | |
| shoes: Asics goretex | ||
| Wasn't going to run today, just coach, but it was so wet and miserable that I thought it'd be warmer running. Only Saz turned-up so I ran the 3 terrain loop reps with her, each quicker than the previous and the last rep in the dark.
10.30, 8.34, 8.28. Felt pretty good physically but still not entirely attached to my body. | ||
Monday Apr 23 | ||
| Core Stability/Stretching (Beach) 16 [3] | |
| shoes: Barefoot | ||
| Slept about 8hrs which was good after the (late) night flight. Lightning storm in Sydney so we boarded, then the ground crew ran for cover, so we sat and sweltered for 45mins while the captain regaled us with stories of the number of times his plane had been struck by lightning in the air!
Headed to the beach and decided to over-rule how I felt and did a mini-version of the old Friday night beach circuit... nothing like a few squat jumps and burpees to make the world reel again. Have felt fine all day, except when turning my head too quickly, or standing up. Sigh. | ||
| C • Get well soon 2 | ||