Sunday Jun 17 |
 | MTB (The Dell) 2:15:18 [3] 38.71 km (3:30 / km) | |
| shoes: Bike, Merida |
| A great ride today, probably the best one I've done I think as we had a collection of good things - perfect sunny day, a group of 5 pretty similar riders, tracks in great condition and a really good pace set. Boltboi showed some athletic potential and an advanced MTB skillset today, Jen got stronger as we went (or we got tired!), Saz fell off at least 8 times, Evo made us all feel inferior with his amazing hill climbing strength and extra speed. I was surprised not to be more tired after yesterday's ride. |
| Hiking (The Dell) 3:31:11 [2] 23.12 km (9:08 / km) | |
| shoes: Asics Trabuco |
| About 20mins after we finished riding Jen and I met up with Wil to go for a long jog/walk to prepare a bit more specifically for (a) Wil's rogaine and (b) our adventure race. We ran the Bibbulman flats and downhills over to Kalamunda O map and then walked up the two longest highest hills we could find. One I remember from long runs with Mufti back in the old days. Wil was very focussed, as only Wil can be, Jen found the going easy and I had a ibuprofen-relieved bad patch for about an hour in the middle where my feet and hammies started aching. I think I retired again for a bit of that jog/walk. I'll see the year out as best I can. And probably the next. And the next. Soon I'll be like Eoin...
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| C • retirement 5 |
Saturday Jun 16 |
| Road Bike (Rider's Choice) 2:40:40 [4] 85 km (1:53 / km) | |
| slept:6.5 shoes: Bike, Kestrel |
| Forgot three important rules this morning. 1) When you haven't ridden with group of cyclists for a few months the ride seems harder than you remember. 2) Given the above it is usually a good idea to eat before the ride. 3) Training with cyclists and generally fitter people who are faster than you is more beneficial than, say, body surfing for swim training or social moutain bike riding for bike training.
Nonetheless, a fun ride although I was in dire danger of being dropped for much of the ride until Shelley where I was dropped. After a k or so in my small ring a group of misfits,stragglers, dropees and random others came by and I sped-up and stayed with them. Ironically we caught the main group twice at traffic lights and it all becamce one monster group again. 85km, 31kph door-door. |
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| C • Didn't catch me though! 3 |
| Paddling 42:00 [3] 6 km (7:00 / km) | |
| ahr:100 max:110 shoes: Ski, Mako 6 |
| 6ks of steady paddling off south beach. |
| Paddling 16:30 [5] 2.41 km (6:51 / km) | |
| ahr:130 max:138 shoes: Ski, Mako 6 |
| 4 efforts while paddling.
6:15 1.09km
3.59 760m
1.45 350m
4.08 740m
5 to 5.5min ks, HRs all same, av 130, max 138. |
| Note | |
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| And just when I don't need to spend big $$ some thief made off with my lycra tights which I accidentally left in the dark carpark with my paddling neoprene shorts. The shorts were there in the morning, but not the tights. So if anyone sees someone wearing a pair of gray and black LineBreak tights with a Paddy Pallin logo and Carboshotz logo on them - smack 'em one for me please. |
Friday Jun 15 |
| Running warm up/down 18:00 [2] 2.4 km (7:30 / km) | |
| slept:10.5 weight:34.2kg shoes: Barefoot |
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| Running (Beach circuit) 8:00 [4] 2 km (4:00 / km) | |
| shoes: Barefoot |
| Hard 300m runs between exercises - included some zig-zags today to make it harder. |
| Core Stability/Stretching 43:00 [4] | |
| shoes: Barefoot |
| Having not trained for a bit, or maybe having slept a lot, or a combination of those and alignment of celestial bodies, was able to out-plank Wil and Saz comfortably and continue past the point where it was worth baiting Saz to offer a prize for doubling the effort! Perfect evening, no wind, flat beach for 2/3 of the loop, not too cold. |
Wednesday Jun 13 |
| Running long 1:22:06 [3] 12.7 km (6:28 / km) | |
| ahr:129 max:161 slept:7.5 shoes: Brooks |
| A pleasant enough slow run for the first half hour with Boltboi, Jen, Saz and Brian then the pace picked up a bit along the road as we headed north to Brighton, and picked-up again on the soft sand coming back. Regrouped at the drain and then I suffered a bit heading home, feet were feeling bruised, L hip flexor tight and both hammies sore every stride. I think my running days are well and truly numbered now, it's just not fun any more. K rate is particularly slow due to (a) too dark to run one section of limestone in the first 20min veggie loop (b) strong headwind on the beach and (c) I got dropped on the way back to the pool. Yep, by Boltboi, Brian and Saz.
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| C • tightness 2 |
Tuesday Jun 12 |
| Road Bike (Floreat group) 1:40:00 [3] | |
| ahr:132 max:171 slept:8.0 shoes: Bike, Kestrel |
| Actually woke up feeling rested and took advantage of that moment of stupidity to jump into my tights, lycra top, arm warmers and the rest of the normal cycling gear. Better to be slightly baking than miserably cold! Seemed to be a pretty slow ride today but I was happy with that as my legs were a bit tired on the way home. Apparently there was a crash at the back of the group when Georgie's light fell off his bike and he braked to pick it up. I was right behind him but others further back must have either hit the light and fallen or hit a slowing rider. Boltboi was up the front of the group for much of today... |
| Running warm up/down 45:00 [3] 6.15 km (7:19 / km) | |
| ahr:126 max:149 shoes: Pearl Izumi meshy ones |
| Easy jog from pool thru to McGillivray with the 4 punters who'd rocked-up. And the easy run back with the 7 punters who did the session. |
| Running tempo (McGiillivray) 7:06 [5] 2.01 km (3:32 / km) | |
| ahr:164 max:171 shoes: Pearl Izumi meshy ones |
| Had about ten people running tonight, made up a rough handicap to span the anticipated 5min differential between slowest and fastest runners and it was pretty good, kinda came together in last 600m. Fellow called Ian ran first 800m with me then only faded 20s back, just as he dropped-off I started having designs on catching Saz by the end so the combination of the two helped me run much faster than I anticipated. Saz ran another PB. I was exactly the same time as back in January (when it felt far faster and harder). Still over a minute slower than my old pb... |