Training Archive: ToomsIn the 7 days ending 2007-08-12:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Aug 12 | ||
| Orienteering race (Marginata) 46:17 [4]**** 5.83 km (7:56 / km) | |
| ahr:141 max:160 spiked:16/21c slept:8.0 shoes: Asics Trabuco | ||
| Definitely the best set course I have run in a couple of years, including NOL events, congratulations to Graham, Ceri and their controller Helen. Perfect day to run, if a little chilly to start with. It was good to find afterwards that I was really competitive... with the girls! 4 of us finished within 60s-ish of each other- thankfully my $250 is safe as Saz finished behind me. Only one more season to last out on that silly bet!
I felt awful for the first half of the course, legs were weary on the uphills and my navigation was somewhat random. Mufti stormed past me on the way to 7 looking like an 800m runner as he puffed and smashed his way up the hill. Yeah, taking it easy these days, right! Once down the other side of the hill I got my eye-in a bit and was smoother through 14 - 19 and edged ahead of Karen, Kellie and Saz but I blew 2mins on 20 after running right past the correct boulder - I never looked for it as I was expecting it closer to the watercourse!!! Relocate down the hill, then up the hill and then back to the big obvious boulder that hadn't registered and there was the control. Thoroughly enjoyed my run, to the point that 10mins after finishing I was wishing there was another course to do. If only more courses were set like this, I'd be far more tempted to turn-up to more o-events. Oh, Mufti ran 33 or something crazily fast. | ||
| Orienteering warm up/down 12:00 [2] 1.7 km (7:04 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| MTB (Gorrie Road) 1:17:00 [4] 16.33 km (4:43 / km) | |
| ahr:127 max:155 shoes: Bike, Merida | ||
| Rode the single track loop with Karen and Saz. Karen was stuffed from the last few days heavy training and bailed after one lap. Saz lead the second and did what Jen and Dalto do to me - - - made me feel inadequate on the downhills and fast windy stuff! On the third I tried to replicate the effort alone without the guiding light showing me what was actually possible and definitely was a bit more confident than last week. Saz faded on the hills. 2nd lap 23mins something, 3rd lap 21.40. Should sleep well tonight, my poor little legses are feeling the first week of cycling in a long time... | ||
Saturday Aug 11 | ||
| Paddling (Beach) 1:32:00 [3] 15 km (6:08 / km) | |
| slept:8.0 shoes: Ski, Mako 6 | ||
| Didn't sleep too well last night so went back to sleep and bailed on the loosely-planned group ride, instead choosing to make the most of the sunshine mid morning and paddle. Wasn't sure whether to go river or ocean as the swell might've been up a bit but in the end I thought I'd take a chance as I get so bored on the river. The beach was glassy out the back but there were reasonably regular medium sized waves rolling through with a gentle offshore breeze creating a (Perth) surfers paradise. I stood and watched from the dunes for about 10mins wondering whether the gaps that seemed quite negotiable from up there would be so easy to pick at water level. In the end I chose to have a shot as the water looked so inviting out the back.
The waves were breaking quite a long way out, much more so than the usual shore-dump so I planned to get on the ski and just deal with the white water until a gap presented itself. First go the ski got ripped out of my hand by the whitewater before I'd got on. Second time I got in and on a bit more urgently. As predicted, once on the ski I couldn't see the breakers beyond the immediate bit of white water. I let 4 or 5 pass under me before I got the guts to paddle forwards at the next one, got over that ok and had a green water a few ski lengths ahead. I paddled like hell as another swell was looming, looming faster than I wanted and the adrenaline kicked-in and I got over it before having to worry about piercing it. Yeah! Headed down to Cottesloe with one stop at 30mins to de-numb my left leg, u-turned at the Bell at 46mins, another stop at 60mins as my bum was sore, then got through the last 20mins with my balance getting worse and my shoulders more tired. Then into shore... followed a large swell with my ski nose pointing over the void and desperately tried to stay ahead of the next one. Fortunately a teeny little wave picked up and helped me to shore, unceremoniously tipping me out right on the edge. | ||
| C • awesome feeling 2 | ||
| Road Bike (Commute) 1:04:00 [2] 29 km (2:12 / km) | |
| shoes: Bike, Kestrel | ||
| Was a bit cold and tired from the paddle and first week of proper training in a while and it took a good 30mins before I stopped feeling stiff and uncomfortable, even with a light tailwind. Spun nicely past the city but had to unclick both feet and lift them behind me as I went through the recently-formed shallow lakes between Trinity College and the river! The recent rain has puddled on the grass and submerged the bikepath to pedal depth. Funny to see two sets of rugby goal posts poking out of a lake! | ||
| Road Bike (Commute) 58:10 [4] 29 km (2:00 / km) | |
| shoes: Bike, Kestrel | ||
| Had a phone call from Mum "suggesting" I come out to dinner with them and my two sisters and their partners. THey would pick me up from home at 7pm. Problem I finish work at 6 and it takes more than an hour to get home normally. So instead of riding the shorter way home I did what any self-respecting athlete-type person would do and left work at 545, rediscovered my rusty big chain-ring and hammered! Actual time 58:40 but I awarded myself a time bonus for the good samaritan act of providing directions to two japanese students who were standing at the outside of UWA looking for what sounded like a Yacht Club. I think that time will stand until late summer when screaming Easterly winds start blowing again...
Earlier in the ride I was admiring the symmetrical wrought-iron filigree on top of the T-shaped street lights just before the Narrows which looked particularly like two pairs of pelicans sitting on top of the lights. I reckon it must warm their backsides or something! | ||
| C • Two pairs of pelicans 2 | ||
Friday Aug 10 | ||
| Swimming (Squad) 1:25:00 [3] 4 km (21:15 / km) | |
| slept:6.5 | ||
| Arms felt terrible today, particularly delts, was lasting about 75m to start with and by the end of the main set I was getting a good 30m done before I felt awful. Session was only 3k so I stayed in and did 800m of drills then backstroke cooldown. I should start feeling better in the water late next week as I get over the intial shock of starting to use my arms for something again! | ||
| C • Training hours 2 | ||
| Running (Beach) 40:00 [3] 6.5 km (6:09 / km) | |
| shoes: Barefoot | ||
| Long warm-up and the running bits in the beach circuit. Odd day for Perth today - it rained or drizzled the entire day, including all through this session which only Saz and I made it to. Grudingingly I'll admit Rhys rocked-up too, but about 15mins late. Stayed warm until part way through the cool-down when the wind, rain and cumulative fatigue got to me. | ||
| Core Stability/Stretching 20:00 [3] | |
| shoes: Barefoot | ||
| Usual exercises, beach littered with bluebottles, seaweed and cuttlefish! | ||
Thursday Aug 9 | ||
| Road Bike (Commute) 1:00:38 [3] 29 km (2:05 / km) | |
| slept:7.5 shoes: Bike, Kestrel | ||
| It was warmer than it looked this morning and wel before I got to work I was too warm in tights and arm warmers! Tried to spin the whole way as my legs were a bit tight from running. At East Perth I thought I was a bit behind the 1hr benchmark but got the all-important green light on Central ave which put me on target again... then the lights at Homer St, the last left turn to work, went red and stayed red for 30s or so. There went the chance of the sub-1hr commute. I should get a bike computer again and then I'm bound to make it more often!! | ||
| Road Bike (Commute) 59:30 [3] 29 km (2:03 / km) | |
| shoes: Bike, Kestrel | ||
| Had a great nor-wester to help me 2/3 of the way home and I felt good. Or is it cause-and-effect? Lost a bit of time by bumping into Leida at UWA but we had a chat and rode along Kings Park together just before the heavens opened and the front hit. luckily I was nice and warm by then as I was soaked afterwards!
The ride was a good way to get rid of the frustration from work today when a girl who strained a hamstring in a combat class on Mon night when I was in the office rang up and said "I've been speaking to a lawyer friend who said that the Centre should and could have done more to prevent my injury being so bad and I'm going to take it further." This from a girl I'd driven home as she could not walk after some basic first aid!!! And we wonder why people refuse to help in today's world?!? There went 2hours as I painstaking documented everything from the evening in question in case she goes ahead down the track. What a sad society we live in when a person is helped above-and-beyond and then looks to sue. Too much watching bloody Yank TV programmes I reckon. | ||
| C • Hamstring 1 | ||
| Weird Stuff (Squash) 1:05:00 [2] | |
Wednesday Aug 8 | ||
| Swimming (Squad) 1:30:00 [3] 4 km (22:30 / km) | |
| First squad swim since May, and probably about time I start re-learning how to do it given I have several multi-sport races in the next 3 months where I need to minimise the embarassment of not being as fast as I remember I once was!
Swam a few hundred before the warm-up, then 3k with the squad (sat on the back of the lane). After that I stayed in as the pool was pretty warm and did some drills and 300m of 25max/25cruise. I felt surprisingly good doing the 25s but pretty weak doing everything else. Fingers crossed I can get back into a routine of early morning training... | ||
| Running long 1:27:30 [2] 15.65 km (5:35 / km) | |
| ahr:131 max:159 slept:7.5 shoes: Brooks | ||
| A nice evening for a run and really good to have daylight for the first 35mins or so. Had a few more people than normal tonight - Brian, Saz, John, Ben, Jen and myself. Just ran steady as Ben was tired from the Avon Descent and several of us had tight calves from the 2k last night! Meandered through Reabold, across McGillivray, through JTC, down St John's Wood, onto the beach at Challenger, down to City beach, then on the path to Floreat beach and back along Chipping, Empire, Durston Rd. This meant a few hills towards the end when everyone was getting tired and my legs regretted the route in the last 5mins when Brian and Saz were trying to set up their usual double-team to get the sprint win! | ||
Tuesday Aug 7 | ||
| Running warm up/down 42:23 [2] 6.22 km (6:49 / km) | |
| ahr:127 max:158 slept:9.0 shoes: Pearl Izumi meshy ones | ||
| Easy run from BPP over to McGillivray oval, 6 run throughs, cooldown back thru Perry Lakes. | ||
| Running race (2k TT) 7:00 [5] 2.05 km (3:25 / km) vdot: 54.9 | |
| ahr:164 max:169 shoes: Pearl Izumi meshy ones | ||
| First km 3.25 avHR 158 max 168
Second km 3.35 avHR 168 maz 169 Conditions pretty perfect although the grass was wet and it drizzled a bit. About 10 people rocked-up tonight and I made a rough handicap out of it to liven it up a bit. Ben (clubbie) ran 6.53 to be the fastest... next time he'll start behind me! I was very surprised to run my quickest time of the last 7 months (last few times 7.15, 7.06, 7.06) given my two 24hr races and no training of any significance inbetween. But then my hammies weren't sore and that's always motivating. I've worked out a 100% guaranteed way to fix the neural pain I get from stirring them up.... do a 24hr low intensity event. To be honest, it's almost actually worth it!!! Given I went into both the Caffeinated AR and the Rogaine with very sore hammies and came out with essentially 'normal' hammies I'll have to give some thought to the mechanism of repair or recalibration... maybe somehting to do with continuous low intensity stretching! The GPS graph shows I was fast for the first 300m then distinctly slowed until the 1500m mark when I distinctly slowed again! Conversely, my heartrate increased over the last 300m as I fought to maintain speed. | ||
Monday Aug 6 | ||
| Swimming 50:00 [3] 2.7 km (18:31 / km) | |
| 500 easy, 500 of free/back, 10x50 solid, 500 of 25 flat-out 25 breast, 500 of drills, 200 cool down. Had a lane to myself as it was pissing with rain but the water was lovely and warm. Once again back at square 1 for swimming... | ||