Training Archive: ToomsIn the 7 days ending 2007-06-10:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| M | T | W | H | F | S | S | ||||||||
Sunday Jun 10 | ||
| Hiking (Kalbarri Gorge) 5:00:00 [2] 26 km (11:32 / km) | |
| shoes: Asics Trabuco | ||
| 930 started from nature's window and headed upstream to 4-ways. The gorge is far sandier than I remembered, mainly due to the record flooding from last year's 4 cyclones through its 80,000 sq km catchment area. Lots and lots of river rocks made for slow going. We jogged/walked most of the first hour, then stopped for lunch, then pretty much brisk walked from there as the gorge walls get a bit steeper. Stopped again at 4-ways for a swim in the icy water then started the awful return trip - up out of the gorge for 40mins or so and then 12km back on the access roads. I was very glad to get back to the car and had decided to retire from (a) running and (b) training and (c) racing by the time I walked into the car-park.
Then bought an ice-cream and some juice in Kalbarri and drove to Geraldton to say "hi" to Fletch and his brood (and ingest some much needed tea and choccy bikkies!) then drove on to perth getting back about 1130pm. | ||
Saturday Jun 9 | ||
| MTB 49:00 [3] | |
| shoes: Bike, Merida | ||
| Average speed of 9km/hr but it was very very sandy. Managed a top speed of 32kph down a sandhill I would have struggled to run up! Tyre pressure very very low. Had the joy of riding on a surface where the threat of injury is very low ie. soft sand. But then managed to fall off and hit the only hard object in 20km... forearm onto handlebars of Jen's bike as I jack-knifed. Ouch. We left the coast track as it was too soft and rode vaguely back to home on inland sand tracks and by pure chance popped over a ridge and found the tent and car. Fat chance of doing a different loop for more riding so we stopped.
Then drove to Kalbarri. | ||
Friday Jun 8 | ||
| Swimming 10:00 [1] | |
| Went on a snorkelling trip to swim with manta rays. Found two of them that were indulging in courtship behaviour and not at all afraid of 6 snorkellers floating around. Incredible experience! Really clear water and the rays were as interested in us as we were in them. A bit later on same trip did another 40mins or so of snorkelling around a gap in the reef, saw lots of colourful fish, coral and a few small black tip reef sharks trying to look ominous.
Then drove down to Canarvon with Jen. | ||
Thursday Jun 7 | ||
| Note | |
| slept:3.0 (rest day) | ||
| Had an hour's sleep last night and two naps this afternoon. No exercise other than a bit of a swim in the bay looking for colourful fish. | ||
Wednesday Jun 6 | ||
| Running long 1:22:00 [2] 14 km (5:51 / km) | |
| shoes: Brooks | ||
| Terrible run. Sore from the start and legs heavy and tired from the start. Just Brian and Saz tonight, and both were remarkably restrained when they waited, looped back, asked how I was feeling and finally left me to bail home early. | ||
| Note | |
| Went to my folks for dinner then left about 9pm and drove to Coral Bay, arriving around 10am in the morning. Stopped at 4am and had about an hours sleep before continuing. Was weird to go almost 3hrs without having to touch either brake or accelerator pedal... the wonders of crusie control and an empty road! | ||
Tuesday Jun 5 | ||
| MTB (Commute) 20:00 [1] | |
| shoes: Bike, Merida | ||
| Had to take car in for a service early, rode from there to work slowly. What's with the cold easterly wind - it's supposed to be winter and a headwind *home* from work! | ||
| Running warm up/down 38:46 [3] 6.04 km (6:25 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| One of those unique-ish sessions which promised so little but delivered bountifully! I felt a bit like not running hard today, it was windy and pretty cold but when I rocked-up at the car-park there were a bunch of clubbies and a couple of Anaconda-types who'd fronted. None of the slower people had come along so the w-up and c-down were at a decent pace. Bold Park Pool to Floreat groyne was the route. By the time we got to the beach I was raring to go. | ||
| Running intervals (City Beach) 14:45 [5] 3.68 km (4:00 / km) | |
| shoes: Barefoot | ||
| Under lights on the soft soft powdery sand. Used the gps to measure out 200m. Session was 2x600 with 60s recovery, 4x400with 60s rec, then a regroup followed by 4x200m with 30s rec. Forgot to wear HR monitor but I know it was up there as I was racing a few of the clubbies, a different one seemed to try and win each 200m rep, was great for me as I was recovering faster than them and was ready to go each time!! The 600s were up to 640m with hte turns at each end and drifts across to find unsullied sand or footprints, 4s and 2s were pretty right.
600s: 2.39 2.34 400s: 1.39 1.41 1.42 1.41 200s: 42 41 42 43 (carried my shoes on last one as they were the turn-around!). Funny looking at gps afterwards and seeing htat in the recoveries from the 6s I wandered about 40m each time, but in the 400s only wandered 25m, same for the 200s. What a non-useful stat. Great to finally knock-out a session where I could run flat-out and feel like I attacked the session and got something from it. Total contrast to the weekend's painful and disappointing running. | ||
Monday Jun 4 | ||
| MTB Orienteering race (Dryandra) 1:38:42 [5]* | |
| ahr:139 max:162 spiked:16/17c slept:9.5 shoes: Bike, Merida | ||
| Had another brilliant deep sleep in the hut, another very cold night but Duncan woke us up about 830 and it was definitely time to get up and race. Lots of non-orienteers came down for the event today, caught the organisers by surprise. Great to see fit-looking people at orienteering.
I started about a minute behind Fletch and caught him at number one then lead him a merry dance for the next 14 controls. I threatened to pull-away a few times but never got more than about 100m ahead before over-shooting very ill-defined track junctions would bring us back together again. I had a good ride, no leg pain like running and didn't blow-up for a change. Only nav issue was with number 12 that we felt was on the wrong track but on checking turned out there was a parallel unmapped track about 50m before the correct one. Lost a couple of minutes here. Pulled away from Fletch a bit on the way to 13, regrouped at 14 when overshot track junction but pulled away properly through the rocky singletrack to 15. Somehow put about 2mins into him from 16 through 17 to the finish. For someone who has never been a cyclist the lad can ride, and ride hard! Looking at my HR graph and gps plot I was working hard most of the way bar the slower paced tracks around 8 and 9. Poor Eoin snatched defeat from the jaws of victory by coming in in an awesome time of 86mins - but then noting he'd missed the last control, which he hammered out to and back unfortunatley finishing 2nd. 6 riders within 5 or 6 mins of the win - great racing!! | ||
| Running 32:00 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Easy jog with dog to beach from home 15mins, and harder uphill run from beach to home 17mins. Pretty sore to start with, better on way home. Dog was happy. | ||
| Running 27:00 [3] | |
| shoes: Barefoot | ||
| Abandoned the shoes and dog's lead and ran down to drain up to Brighton and back, couple of stops to chat to people who were admiring the dog - it's never me, always the bloody dog! And caught up with James and Alison O'Toole out jogging with their dog. Must be the evening for it - sunny clear-skied 20 degree afternoon, perfect on the beach. Found also that my groin and adductors don't hurt when I run on soft sand.
I like soft sand! | ||
| Note | |
| Was hoping to get some good running and riding in this weekend with Fletch journeying down from Geraldton to train with myself and Evo, 3/4 of our AR team. Evo never showed though...
Boltboi sent through the OTrack file with his track and mine from the MTBO today, fascinating as we chop and change the lead and go quite different ways. Seems certain Eoin would've won if he'd spotted control 17, even with my stoppage time at the "extra" track near number 12. Boltboi will get the track on the web sometime, worth a look. | ||