Sunday Jun 24 |
 | Orienteering tempo (Badge) 1:00:15 [4]12.8 km (4:42 / km) | |
| ahr:134 max:168 slept:5.0 (sick) shoes: Asics Trabuco orange |
| Woke up feeling pretty ordinary this morning, but it was clear weather which made a pleasant change after yesterday's wind and lots of rain. 7 degrees at the event over on the next spur from where we camped. I planned to run the course at long slow distance pace and try and do it cleanly. I found I was very tired on the hills - probably due to my cold - but thoroughly enjoyed the run on this great map. Two of the controls were only just in the circle and another couple were not quite right either - and one description (that I noticed) was completely wrong. Still, when running slowly it doesn't really matter, just caused some puzzlement for me... |
| MTB 1:06:00 [3]20.6 km (3:12 / km) | |
| shoes: Bike, Merida |
| Out and back ride with Boltboi and Jen South on the munda biddi mtb touring trail where it crosses Brookton Hwy. Felt much better riding than I did running and it was fun - except for when 2 trailbikers overtook us, the first guy under full throttle spraying gravel and sh!t everywhere. Cretins. |
Saturday Jun 23 |
| Note | |
| slept:9.0 |
| Had slim plans to ride today if it wasn't too horrible in the morning - but it was, and so I didn't. If I wasn't spending the afternoon at the junior orienteering camp I'd've ridden but then got warm and slept for a bit - but getting frozen twice in one day is tempting fate. |
| Running 28:00 [1]5 km (5:36 / km) | |
| shoes: Barefoot |
| Horrible wet and windy morning so gave the ride a miss and went for a jog instead with the dog on the beach. |
| Orienteering (Junior Camp) 1:00:00 [1] | |
| shoes: Asics Trabuco orange |
| Put out tapes, collected in tapes. Beginning to feel sore throat and sniffley. Probably a good thing I skipped the ride. |
Friday Jun 22 |
| MTB 1:41:00 [2] | |
| shoes: Bike, Merida |
| Was really looking forward to getting out on the mtb on my day off, but it was terrible. My legs were flat, I felt awkward and generally a less-than-brilliant day. GPS'd a few single tracks for the existing Gungin MTBO map. |
| Paddling 50:00 [3] | |
| shoes: Ski, Mako 6 |
| Screaming northerly wind blowing this arvo and I got home from MTB, loaded the ski on and drove up to the marina for a paddle. On the way it started raining. Paddled 30mins into the wind, which was pretty much straight up the coast - the other side of the tiny sandy Pineroo Pt the swell was bigger and I was happy how I was going on the ski as it dropped over the back of oncoming swells. Coming back took 20mins and was pretty good fun when stringing a few runs together. The main front hit just before the beach and by the time I had the ski on the car again and heater on full-bore it had dropped to 11 degrees and it was pissing down. |
| Running (Beach Session) 30:00 [3]3.5 km (8:34 / km) | |
| shoes: Barefoot |
| Not the best weather for the beach session (!) - cold, dark, windy and rainy but three hardy souls fronted - Jen, Saz, Dawn plus me. All of us bedecked in rainjackets and two tops. After the warm-up, plank and part of the first set the rain eased and by the second set I think we'd all abandoned the raincoats and it was quite bearable. |
| Core Stability/Stretching 20:00 [3] | |
| shoes: Barefoot |
| Plank, sit-ups, push-ups, jumps, hops, crunches etc etc usual deal. |
Thursday Jun 21 |
| Core Stability/Stretching 30:00 [0] | |
| slept:8.0 shoes: Barefoot |
| Mainly stretches as too wobbly on my pins to do any meaningful core exercises. Don't feel too bad after the harder-than-usual run last night. |
| Road Bike (Commute) 49:13 [2]27.6 km (1:47 / km) | |
| shoes: Bike, Kestrel |
| Ride from 4WD place to work up Wanneroo Rd, Gnagara Rd and back down Alexander Drive. Lots of cars, glass and traffic. Chilly. Legs a bit tired from yesterday. |
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot |
| Foam rollering and hammy stretches once I got to work. Foam roller was a bit ugly, but they seemed to let go a bit. |
| Weird Stuff (Wheelchair Basketball) 1:00:00 [1] | |
| |
| Three 20minute games over at the council's other rec centre which now is the state centre for the Wheelies - basketball, tennis and rugby. They're very very good. Them and a wheelchair is like Craig and an orienteering map - awesome...
I'm going to have absolutely ruined hand and forearm muscles tomorrow - pretty intense workout of lots of sprints up and down the court, fortunately we only played other able-bodied gumbies and not the wheelies who ran rings around us. I'm surprisingly stuffed now. |
Wednesday Jun 20 |
| Running long 1:30:22 [3]16.92 km (5:20 / km) | |
| ahr:136 max:162 slept:10.0 weight:76kg shoes: Brooks |
| It was with some trepidation I embarked on tonight's run having had pretty awful experiences the last few Weds long runs (and I use the term "run" loosely for the last fortnight). However I was ok after last night's pissy little session and turned out to be ok for first 70mins tonight. Saz and Brian were out to humiliate me (properly this time) but their cunning team-work plan was foiled by my unpredictable ability to keep up today. We ran the first 5k at 5:19pace with Saz pushing ahead and looping back. Then the 5 of us (Wil, Jen) picked Boltboi up at 6pm and did a further hour with bursts of faster running and regroups. Brian was hammering and I made it my goal (sand/grass) to match him (grass/bitumen) on the two faster bits along WCHwy. We managed 4:30pace for one 2k section. Dammit, not quite as quick as Evo's solitary LSD runs... Just when I'd had enough Saz abandoned us and gunned it up Reabold, I went with the others and then duty-of-care kicked-in and I went after - climbed hill in 1.58, bet you she was quicker. Bit sore in the hams on the way back over Kalinda, but generally very happy to actually be able to "run" tonight. Much faster pace for everyone tonight, even with really cold air temp.
Oh, and Saz (since I know you are "studying" at the moment)... that's 1-Nil in finish sprints! Mwah-ha-ha sucker! And I think Boltboi was throwing his weight around running too this time, being pipped in the peleton's earlier sprint by Jen... |
Tuesday Jun 19 |
| Road Bike 1:40:00 [4]46 km (2:10 / km) | |
| shoes: Bike, Kestrel |
| Very cold morning today, consequently only about 10 people at Floreat although it built to about 25. I was wearing 17 pieces of apparel including shoes and helmet, event went for Saz's double-glove technique and my shoe covers! It seemed to get coldest just after sunrise on the way home.
The ride was at a solid pace today, Boltboi was riding hard and we and another bloke broke away from Swanny to McCabe St where the lights enabled the pack to catch-up. I won the two hill climbs (barely) today and did an extra-long leadout along UWA to try and pay-back 2Speed who had attacked very aggressively at the tennis courts. Even without Eoin I was pipped at the end by a corrugated sprinter on a Cervelo, daylight to third. Felt strong today and was irritated with myself for nearly caving-in and sleeping-in!! |
| |
| C • is saz coming to dubbo? 11 |
| Running (Durston) 35:00 [3]5.3 km (6:36 / km) | |
| shoes: Pearl Izumi meshy ones |
| W-up c-d and recoveries |
| Running hills 11:30 [5]2.56 mi (4:28 / mi) | |
| ahr:150 max:167 shoes: Pearl Izumi meshy ones |
| A new session on the sand/occasional tufts of grass beside Durston Rd, a gradual hill steepening towards the end. There are 10 light poles and we started with long rep and each recovery dropped two light poles off. Was surprised and pleased to find my legs felt ok after this morning's smash-fest. The reps were 556m, 423m, 305m, 200m and 99m. Times two with a jog back recovery. Pleasingly too the second set was faster and hurt more and higher heart-rate. Obviously have the fitness to keep on keeping on - also helped to have the clubbies racing me on the shorter reps. |
| |
| C • reitirement (again) 3 |
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot |
| 15mins much needed stretching in front of the heater with Molly the cat trying to assist! |
Monday Jun 18 |
| Core Stability/Stretching 25:00 [0] | |
| shoes: Barefoot |
| Some much neglected stretching. |