Sunday Aug 5 |
 | Orienteering race (Club relays) 53:00 [4]*** 8.93 km (5:56 / km) +365m 4:56 / km | |
| ahr:148 max:163 spiked:14/16c slept:8.5 shoes: Asics Trabuco |
| Ran the 2nd and 4th leg of the interclub relays, both nominally about 3.8km. It was a lovely sunny morning and a nice part of the map. 25mins is also an achievable distance to run hard for these days... |
| Orienteering warm up/down 15:00 [1] | |
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| MTB 1:16:00 [3] 12 km (6:20 / km) | |
| shoes: Bike, Merida |
| The orienteering was near a 6km single-track loop so we took our bikes along and rode before heading home. Jen was flying as always and putting me to shame technically but once the legs warmed up again it was pretty good fun. |
Saturday Aug 4 |
| Road Bike (Commute) 1:00:19 [3] 29 km (2:05 / km) | |
| shoes: Bike, Kestrel |
| Ride to work on a very chilly morning. Sun had some warmth to it by the time I got to work. |
| Road Bike (commute) 1:05:00 [3] | |
| shoes: Bike, Kestrel |
| Slower on the wayhome, must be the little hills at the end. Lots warmer though! |
| Weird Stuff (Squash) 52:00 [2] | |
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| First games of squash in a while, was surprisingly co-ordinated but I think the 2 fast-twitch fibres I used to have have been convinced to become slow-twitch as well! |
Friday Aug 3 |
| Paddling 59:00 [2] 8.5 km (6:56 / km) | |
| shoes: Ski, Mako 6 |
| First paddle in a while, been quite a hiatus since Caffienated race. Paddled from Hillarys Boat Harbour north with Saz and back. It was dead flat but I managed to spear through a 50cm wave leaving the beach soaking me. I had to do a few 2min efforts to stay warm with some circle backs for Saz. News helicopter was hovering over marina and came over us for a bit - I found out when I got home that there had been a great white shark loitering around the area the day before due to the large dead humpback whale that washed into the marina! My paddling muscles need a lot of work... |
| Road Bike 2:30:00 [3] 65 km (2:18 / km) | |
| shoes: Bike, Kestrel |
| Rode from home with a detour down to Woodman Pt to meet with the DSR staff there and update their orienteering map. Rode home again. Averaged 30kph on the way there, slower on the way home as my cycling fitness is similarly lacking after pretty much a month off the bike. |
| Running 25:00 [2] | |
| shoes: Barefoot |
| A long warm-up before the beach session with Karen and Saz. Beach is quite steep after all the stormy weather but very soft as the sand all gets redeposited. Was chilly pre-start but pretty warm once we finished. Great to have daylight in the evening again. |
| Core Stability/Stretching 40:00 [3] 2.5 km (16:00 / km) | |
| shoes: Barefoot |
| Usual beach session but I was a bit lacklustre. After not seeing Rhys for about 6 weeks he rocked-up half and hour late and did half the session. Good to see him out and about again taking a break from his cycling training! |
Wednesday Aug 1 |
| Running (Long) 1:11:12 [3] 12.52 km (5:41 / km) | |
| ahr:135 max:166 slept:5.0 shoes: Brooks Beast |
| Perth has reached its monthly rainfall average for July comfortably. Today set August off to a sodden start with a deluge just before running and for the first 40mins of the run. Very odd sensation to run in constant rain! The beach was awesome too, got there just as it stopped raining and there is very little left of the normal expanse of soft sand - just a narrow strip against the eroded face of the dunes. The two clubbie dudes ran well tonight, they actually like running off-road! 70mins was enough for me as my big toe was pretty sore with a rogaine-induced blister under my toenail on the big toe. This nail will fall off sooner or later when I catch it on a sock or sheet or something. I can hardly wait. Other blisters are healing nicely now, just uncomfortable rather than sore. 5 of us tonight, great to see it getting marginally lighter too. |
Tuesday Jul 31 |
| Running (Hills) 50:00 [3] 8.12 km (6:09 / km) | |
| shoes: Brooks Beast |
| Two sets of hills on Durston Rd. Ran them half-heartedly as my toes are still sore. Found my legs felt good, just body-weary. Sand nice and firm with all the recent rain. |