Training Archive: ToomsIn the 7 days ending 2007-05-27:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday May 27 | ||
| MTB (fieldcheck) 4:00:00 [2] | |
| slept:5.0 shoes: Bike, Merida | ||
| A long morning of riding all around the Gungin map with Dalto and Jen looking for changes to the MTB map that I originally created several years ago. A few new tracks, a few tracks I avoided in the heat of summer and some new single track were about it. Useful to have two of us with GPS units, much faster that way. Pretty hilly area, showers on and off all morning and I was very tired by the end. As we were riding from the foot o-event to the MTB map on the bitumen we overtook a slow old man "racing" in the road race that was on! | ||
| C • Poetic License 2 | ||
Saturday May 26 | ||
| Event: Western Australian Sprint Champs | ||
| Paddling 1:15:00 [3] | |
| slept:7.0 shoes: Ski, Mako 6 | ||
| Very lumpy messy ocean with reasonable swell but in all sorts of directions. Paddled out at Port Beach where the surf is smaller then headed north to near Cott. Turned for home just as another front came through, stinging rain and significant increase in wind and waves. Made for a challenging paddle home. Was really pleased how stable I was in the rough stuff, first time I've paddled this ski on the ocean on other than a flat day. Was tough bracing when broaching on some skates, have a few blisters on my hands and fingers from the paddle - not used to having to hang on so hard. Managed a wave into the beach, broadsided, held it as it broke and ended up facing out to sea so went out again and came in straight second time! | ||
| Orienteering race (Sprint champs) 17:20 [5]** 3.65 km (4:45 / km) | |
| ahr:156 max:166 spiked:17/21c shoes: Asics Orient | ||
| A run where I worked hard but felt (and went) slow. Evo caught a minute on me on the way to #4 after getting the bonus cut-thru the scrub seeing me punching 3. After that he pulled away for 4 controls before we were back together pretty much for the rest of the course - little errors in the circle were the only thing preventing Evo beating me by over 2 minutes. 4th behind Mufti, Sten and Evo. Next year...
The map was flat playing fields with virtually no route choice at all. The only challenge was spotting the flat metro series controls that were impossible to see from a distance on occasion - very helpful to be 20m behind someone else punching! Would've been a touch quicker if I'd realised that running through green was allowed on this map, wasn't mentioned at pre-start and I never considered it when looking at the blank map beforehand. | ||
| Road Bike (Commuting (quickly!)) 1:46:00 [3] | |
| shoes: Bike, Kestrel | ||
| Home to work (12k), 4hr break then Work to Orienteering (15k), then Orienteering to home (19k).
Into the wind heading west from work and all the way home. Something has locked-up my left cleat, almost fell off sevearl times at traffic lights as that is my clicky-out foot, had to click inwards instead. Cleat seems fine, will have to check pedal tomorrow. | ||
| C • Clicking out 3 | ||
Friday May 25 | ||
| Road Bike (Windtrainer) 30:00 [4] | |
| shoes: Bike, Kestrel | ||
| Woke up a bit late and with lots on my mind so dragged out the windtrainer and rode hard in small ring, 5mins in successively harder gears for 30mins. HR up around 150 by the end. Better than nothing. | ||
| Road Bike warm up/down 3 [2] | |
| shoes: Bike, Kestrel | ||
| 2min pseudo-warm-up and 1min wind-down. | ||
| Swimming 45:00 [3] | |
| shoes: Barefoot | ||
| Felt tired all day after a poor sleep last night and was pretty uninspired about going swimming. Then, after about 10 strokes I realised that my body wanted/needed to swim and I enjoyed it. Swam a 2k all up broken into 300, 2 easy 400s, a hard 400 [6.14 :-( a hard 200 (3.00) and 100 backstroke. | ||
| Running warm up/down 17:00 [2] 2.4 km (7:05 / km) | |
| shoes: Barefoot | ||
| Groyne and back from kiosk. | ||
| Core Stability/Stretching 31:00 [4] 1.4 km (22:09 / km) | |
| shoes: Barefoot | ||
| A revival of the old Friday night strength session down on the beach. Tonight we were greeted with a nor-wester (unusual) and a two-level beach. First set was steady showing the newies the exercises properly and second set more continuous. Saz set the tone by bolting the first lap of the first 300m run and I only overhauled her on the last hill up from the lower tier to upper tier. Fortunately this killed her for the rest of the session.
Awesome fun on the beach under lights, exhillerating stuff. | ||
Thursday May 24 | ||
| Road Bike 1:48:00 [2] | |
| slept:9.5 shoes: Bike, Kestrel | ||
| Easy ride along the river to Freo, then out to North Mole to find a nor-wester blowing for the ride home but felt ok nonetheless. Pretty leg sore afterwards from yesterday, well actually it makes more sense to be Tuesday's, run. | ||
| Core Stability/Stretching (Workstuff) 1:00:00 [3] | |
| shoes: Brooks | ||
| 3 x 20min PT sessions with staff at work who want to start Personal Training for us. I should have massive shoulders and quads after these 3 sessions... or merely very sore ones tomorrow. Did plenty of core work too. | ||
Wednesday May 23 | ||
| Running long 1:30:18 [3] 15.12 km (5:58 / km) | |
| ahr:130 max:168 slept:9.0 shoes: Brooks | ||
| Was on my feet all day at Scotch teaching orienteering, no rain but windy and a bit chilly. Came home, got 45mins sleep then met up with Saz, Wil, Jen and then Boltboi for the last 60mins. Ran a lap of the golf course and then a lap of the perimeter of Reabold, including a section along Stevenson on the Bridle trail, just for Boltboi.
Felt ok given yesterday's hills, ankle still sore a bit. | ||
| C • How do we enter? 1 | ||
Tuesday May 22 | ||
| Running warm up/down 40:25 [3] 6.36 km (6:21 / km) | |
| slept:9.0 shoes: Brooks | ||
| Slept through my alarm in the morning but felt good this afternoon and ready to run. Warm-up, recoveries and cool down. | ||
| Running hills (Reabold (west)) 14:24 [4] 3 km (4:48 / km) | |
| shoes: Brooks | ||
| 2x4xhill reps, jog back recovery. 14 people came along tonight, mostly people wanting to do some run training for Nov Anaconda. All slotted in roughly between Dawn's pace and a bit behind Sarah and Wil. I felt ok, started safely as I am old and slow but found I could maintain a faster pace and so did. HR higher than it used to get in the old days doing this session.
Time Av HR Max HR 1:57 144 162 1:50 149 165 1:48 152 167 1:46 154 167 1:40 151 168 1:47 155 169 1:47 158 171 1:49 159 170 | ||
Monday May 21 | ||
| Running 20:00 [1] 3 km (6:40 / km) | |
| slept:8.5 shoes: Barefoot | ||
| Easy jog on the beach. | ||
| Core Stability/Stretching 20:00 [1] | |
| shoes: Barefoot | ||
| SL squats, plank, running man, side-lying glutes, push-ups, LBE, SL squats again, crunches. | ||