Sunday May 6 |
 | Note | |
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| Busso Half was good... and bad. Good in that I quite enjoyed being able to do it, and good in that I managed to push for a good portion of the run. Good too in that I managed to hold Jazz off (3mins/3mins/13s - sheesh she was fast!). Bad in that I have pulled up sorer than the rogaine and am having trouble walking today - calves sore, hammies cramping. Bad in that I was so so far off the pace from being remotely competitive. If I'm going to race Anaconda later in the year I really am going to have to do a few real training sessions on top of the fun stuff, it's much more fun to be able to "race" than "finish solidly". |
| Road Bike 1:05:00 [3] | |
| shoes: Bike, Kestrel |
| Dunsborough to Cape Naturaliste and back. Was pathetically slow and sore on the way out, had to stand-up on *all* the hills while Power-Jen rode (seated) strongly away from me. I eventually made it the 13k to the lighthouse at 22kph, had a cry, and then we headed back. On the way I got frustrated-angry with myself and attacked the long hill by standing up in big chain the whole way. Stupid, but made me feel better. Average up to 25.3kph by the time we got back. Legs still sore. |
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| C • Legs still sore 2 |
Saturday May 5 |
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| Event: busselton half ironman
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| Swimming race (Busso Tri) 27:32 [5] | |
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| 1.9km Lovely swim, basically straight out to sea then left turn, 50m, then straight back. Water was a cool 17 degrees but flat and crystal clear. No pushing and shoving and had a pretty comfortable swim. Sped up a couple of times to leave a group that was getting "friendly" and catch up to one ahead. Saw a couple of blue-hatted 'open' competitors cut the second buoy as I rounded it. Why??? Amazing really, it was hardly congested. One girl, one guy. Was 47th in the swim, which was easily my best leg for the day, super comfy too. |
| Road Bike race (Busso Tri) 2:24:08 [5] | |
| shoes: Bike, Kestrel |
| 90km. Perfect conditions for the 3-lap ride that wouldn't have crossed a contour line, no wind, cloudy and a bit of rain. I started off with very sore hammies for some reason, maybe cold from the swim, but I just sat up and rode on the hoods for the first 15k till it dissapated, figured over 90k I may as well be comfortable. Ebony came by near the end of lap 1 and we stayed pretty much within 100m of each other for the whole ride. There was a loose group of about 10 riders going a similar speed, occasionally a couple would jump on a faster trio or so of riders that would come by and occasionally a rider up ahead would drop back. 3 yellow cards given to the group (ie. 5 min penalty). I managed to stay out of trouble by spending 80% of my time 4 or 5 bikelengths back with this other guy who had also tried to get away but given it up as a bad joke! By sitting back we were draft legal and had a more easy ride.
By 70k I began to feel the lack of road-riding and more people began passing me, my low back had got pretty bad from about 40k but a couple of Nurofen held it uncomfortably at bay! Got off the bike and had a leisurely transition to change shirts (and un-pin my number), change socks, and head off. |
| Running race (Busso Tri) 1:34:02 [5] 21 km (4:29 / km) vdot: 48.2 | |
| shoes: Asics Orient |
| 21k Found it hard to get going, hammies, calves very tight. Stopped at the first toilet block for a much needed pee-stop - - - and found 5 other guys in there in similar pose! Got moving again and really felt bad, ankle was stiff from spraining it Wednesday and all my legs just hurt to run, it wasn't looking good. At the first turnaround (3.5k out) I found Wayne Eliot and ran with him for a couple of k before I began to feel better. Then I enjoyed the next lap of the run, really only my achillies that were hurting. As I started the 3rd lap the leaders had already finished and I began to feel tired for the first time today. My goal was to make it to the turn-around any old way and then try and run solidly on the homeward section. I painstakingly lapped Jen just before the turnaround and then I held it together to the end, very glad to stop running. |
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| C • Well done 4 |
Friday May 4 |
| Note | |
| (rest day) |
| Enforced rest day - into work early as I'm leaving early to drive down to Busselton early afternoon. Might get a loosener in later today, but doubt it. |
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| C • You cant count that towards training:-) 4 |
Thursday May 3 |
| Core Stability/Stretching 25:00 [1] | |
| shoes: Barefoot |
| On the wintery beach with the dog - lots of seaweed, bluebottles and helicopters searching for the bloke that fell of the Rotto ferry last night. Did low back stuff, single leg squats, running man, squats, clams, donkeys and a few push ups.
Got bitten by a big sea-bird (that I think was a young Giant Petrel) a Swedish girl was trying to rescue - I think it was very tired as it couldn't fly or move to well but looked uninjured. A dog beach is not the best place to wash-up! In the end we put it in her fleecy jumper and zipped the jumper up and that held it in place (and probably kept it warm!) while she got it to her car. Big sooty-gray coloured bird with a bastard big beak with a hook point on the end. Ouch! |
Wednesday May 2 |
| Road Bike (Windtrainer) 40:00 [3] | |
| shoes: Bike, Kestrel |
| Decided to get my new windtrainer of 3 weeks ago out of its box so I could genuinely say I'd used it to train for Busso as planned, you know, heaps of flat boring aerobar type sessions to get me used to 90ks of boredom at Busso. Now, it's been a great number of years since I had the excessive motivation required to train on a stationary trainer so I was kind of surprised today that I thought about the unopened box in the bike room! My body is having withdrawal systems from too many days without its normal amount of training!! I'll be glad when next week rolls around and I can forget about the rogaine recovery and Busso taper and get on with actually Doing Stuff again!
Oh, the session, 10mins on my aerobars (that felt like eternity as I warmed up), small chainring pyramid, big chain pyramid (30s in each gear down and back up), then (super-motivated Tooms now) 5 x 60s hard and 60s easy. Then 2 x 1min single leg pedalling. Bit of a cool down. Voila! Ready for Busso. |
| Core Stability/Stretching 12:00 [3] | |
| shoes: Barefoot |
| Single leg glute raises, med ball cobra, single leg 'running man', ham and glute stretches. Will do more properly tomorrow morning before work, getting antsy not training and can't do anything tomorrow evening as I'm catching up with my sister and her new baby. |
Tuesday May 1 |
| Running 30:00 [3] 5 km (6:00 / km) | |
| shoes: Asics Trabuco |
| Met Saz for her session on the terrain loop at Bold Park pool. I decided to take it super easy and just jog a bit while she did her efforts. Then after the first rep where I could barely move I noticed her effort wasn't all that much quicker than me trundling along so I ran 1/3s of the loop hard with her. She ran a PB for the first loop (7.50) which was pretty good. Wil rocked-up and ran two single laps hard (830, 835) so he's not too sore obviously from the rogaine. I ran first 1/3 hard jogged back, then 3rd rep just jogged first and last 1/3 then on last rep ran the last 1/3 flat-out with Saz and managed to roll my ankle on the last down slope when I middled a rock on the sandhill down onto the oval. Ouch. Went over forwards more than sideways, had to hobble immediately but fortunately car, drugs and home were only moments away. Feels tender but I can weight-bear this morning. More reason to take it easy this week for the dopey triathlon this weekend... |
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| C • Sore 5 |
Monday Apr 30 |
| Note | |
| (rest day) |
| Feel good. Had a full night's sleep. Then had another sleep mid-morning before heading into work for my 'late' day. Slightly muscle stiff when I sit for a while, otherwise fine. Looking forward to (yet another) rest week before the silly tri this Saturday. And another drive to Busselton. Sigh. |
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| C • really..its not that far! i do... 5 |