Training Archive: ToomsIn the 7 days ending 2007-08-19:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Aug 19 | ||
| Event: TEVA Adventure Race | ||
| Adventure Race (TEVA Perth) 4:00:00 [3] 40 km (6:00 / km) | |
| This was good fun and there were lots of teams entered. Three teams we were expecting to see lots of during the event met with some misfortune - Jen's all-girl team lost a team-member the preceding weekend in the 6hr MTB with a serious knee injury. Also that weekend mdeweydavis face-planted off his MTB ending his teams aspirations I guess. Finally, Karen's team lost Ben who hurt his back push-starting a car the day before the race. They found a substitute and were at the event. However, in the short activity immediately prior to starting the race he badly rolled his ankle and was unable to walk. That left us to be out the front for the whole race. It was great to do a shorter-type of AR and it the atmosphere was much more fun than serious, particularly with regular challenges to break-up the riding and running - song lyric identification, mini-orienteering, crawling through a tunnel network with headlamps in the dark, some of these tunnels half full of water - yuck. Saz did a flying fox. Nav was trickier than most people were expecting but was the standard of a good MTBO event so we were cool with that. One big score was bumping into a control we hadn't been given the location of yet by looking into a drain under a road and seeing it! Saved us a kilometre or so. Prizes were good and it was well-organised. | ||
| C • Pick me!! 1 | ||
| C • Prizes 9 | ||
| Running 57:04 [3] 10 km (5:42 / km) | |
| shoes: Asics Trabuco | ||
| Went for a run with Jen and Leeson. Was on the way home from TEVA so the only gear I had was a sweaty shirt, a 'normal' pair of shorts and my stinking soggy shoes still soaked with tunnel water! They hammered the first 15mins or so and after that it was okay and a bit slower. My achilles were beginning to get tight at the end as we dodged bodies and gravesites in Kings Park. | ||
Saturday Aug 18 | ||
| Road Bike 4:20:30 [2] 101.1 km (2:35 / km) | |
| shoes: Bike, Kestrel | ||
| Flat from the word go, legs empty as. Hands sore too, couldn't work out why then remembered the long paddle. Rode down to Freo, across to Mt Henry, then south on the bike path to Rowley Rd. Then home via South St and up the coast, all the way into a strong nor-easter. Not a pleasant experience this one. Very slow too. | ||
| C • Taper 2 | ||
Friday Aug 17 | ||
| Swimming (Squad) 1:35:00 [3] 4.6 km (20:39 / km) | |
| slept:6.0 | ||
| Got there a bit early today so did 400m before the warm-up. It was good actually as i got to stop and stretch when I felt like it as the lane was empty and consquenlty felt better when the main set hit. It was a much more fun session today, 2 x 200 max and then a couple of times through 2 x 100 max, 2x50 max. Stayed in and did some more drills and 500m of 25max, 25 float. Sunny day for my day-off, yayy! | ||
| Paddling (River) 1:53:44 [2] 17.2 km (6:37 / km) | |
| ahr:109 max:129 slept:2.0 shoes: Ski, Mako 6 | ||
| Was a bit tired after swimming so after sorting out a debacle with the till-off from the gym last night and the banking this morning (the joys of being spotted while swimming!) I headed home and plan was to go for a paddle. But... the washing machine was running so I had to wait to put the week's worth of festy clothes in and while I was waiting the bed was calling too strongly and the vortex drew me in. When I woke up the wash cycle had well and truly finished! Then I decided I'd head to the river as there was a nor-easter blowing which would've meant paddling north at the beach which I don't like doing. Mainly because the multi storey building at Ob City stays the same distance away for the whole paddle and makes you feel like you're not moving!
So I drove the 15mins to Sophie's power station and paddled up to Tonkin Hwy bridge and back. There was a headwind most of the way up, but not too significant - although I notice I was exactly 1km/hr faster on the way back. It's the first time I've paddled with hte gps for that sort of distance and it was pretty much 8.5kph on the way out and 9.5kph on the way back (bar one cool 500m section where I was doing 14.5kph on a small boat's wake!!). In the last 500m I tried to pick it up to a sustainable "solid" pace and 11 and a bit kph was about my limit. HR goes nowhere as I just don't have the strength yet to keep a good strong stroke up. I think a reasonable goal for non-paddler me should be to try and hold 10kph for an hour or so? What do you reckon Robbie? Amusing sighting for the session - coming back past the water ski area I saw a fat guy on a Spirit ski way ahead. Then he stopped paddling in the middle of the river. A few minutes later when I got closer I could see he was making strange jerking movements with his head. As I passed I noticed he was having an animated conversation on his mobile phone out in the middle of the river! Probably an 'investor' hard at work keeping up with the markets... | ||
| C • 10kph 3 | ||
| Running (Beach session) 45:00 [3] 7.22 km (6:14 / km) | |
| shoes: Barefoot | ||
| Ran a very easy 25mins before the session but it was a beautiful warm evening and it was nice to just potter. Then I did about 10mins of run thrus and some drills. With the nicer weather Ian, Karen and Rhys rocked-up in addition to the normal Saz and I and we had quite a pleasant session. I saw a poor little long-necked turtle with shell about the size of a 50c piece - it'd been washed through the drain from Herdsman Lake. I rescued it from the salt water wash but it was too far gone. Later in the cool down Karen and Ian spotted a big dolphin feeding just off the end of the groyne - a lovely way to end the session just after sunset. | ||
| Core Stability/Stretching (beach session) 22:00 [3] | |
| 2 times through the usual exercises - I felt surprisingly good, not fast, but pretty strong and stable in general. Shoulders were rooted, but that's only to be expected! Rhys was running like ten men and did an extra half a set while I finished off. | ||
Thursday Aug 16 | ||
| Road Bike 2:03:00 [3] 56 km (2:12 / km) | |
| ahr:110 max:146 slept:5.5 shoes: Bike, Kestrel | ||
| Chilly but clear morning today, left home just before sunrise with Jen and rode from Melville along the river to the freeway, around Mt Henry Bridge and then north to the City, keeping pace with the drones heading into work on the freeway. Bumped into Gazman at the old majestic hotel site, he and Jen talked Dr stuff and then we went separate ways and I'm sure he accelerated back up to 2min ks again! We did a loop around the Bridges, saw dolphins about 10m out into the river next to the Belltower then headed out to UWA and CCGS. From there I was persuaded to avoid Mosman Park and instead we rode down the coast to Freo. Very very busy and the concept of a cycle lane seems not to have entered many car driver's heads, not even those who had just driven past us. Worst bit of the ride were the numerous large trucks heading from the container terminal and across Stirling Hwy bridge. Not a situation I really want to repeat. Really enjoyable ride and a great way to ease into a sunny day! | ||
| C • Phone number 1 | ||
| Weird Stuff (Badminton) 1:00:00 [1] | |
| Couldn't book a squash court so went with badminton. It's been an even longer time since I played badminton, but I'm much better at it than squash - in that the projectile goes mostly where I want it too! Jen's first attempt at baddy so was even more fun for me watching the ever-evolving co-ordination attempts... | ||
Wednesday Aug 15 | ||
| Swimming (Squad) 1:22:00 [3] 4 km (20:30 / km) | |
| I didn't feel awful but neither did I feel any good today. Two guys from the slower lane moved-up and found they were swimming quicker than me. I was happy to move to the back of the lane and do the set properly ie. leaving 10s gap to the swimmer in front rather than leaving on their feet and getting pulled along. Slaves.
At one point in the main set I noticed two of Blair's type middle-aged men in the public lane next to us, they'd been loitering in the shallow end for at least the time it took me to swim 2 or 3 hundred metres - and they were there till the 800m mark! They probably tell their trophy wives that they swam for an hour... | ||
| Running 1:30:07 [3] 15.88 km (5:40 / km) | |
| shoes: Brooks Beast | ||
| I was unsure how this run was going to go as I was a bit weary beforehand but as soon as we started I felt good. With the ever-increasing daylight (and the good legs) I took our group of 6 north through the steep grass corridors in north City Beach, then a dune-bolt through the swale before a few kilometres of soft sand to Floreat, no wind, lovely evening. We rounded the run off by heading down Challenger Parade to West Coast Hwy, annoyed Sarah (who surged ahead anticipating a late return) and came home via Oceanic drive and a very dark path past the water tower. Still no hammy pain and that makes me happy! | ||
Tuesday Aug 14 | ||
| Road Bike (Floreat Group) 1:06:54 [4] 35.55 km (1:53 / km) | |
| ahr:137 max:159 slept:7.5 shoes: Bike, Kestrel | ||
| Optimistically set my alarm last night just in case I felt like waking for my first group ride since May, or was it April?? On Sunday the wise Elder Eoin had advised me to get my gear ready on Monday so I'd get up and ride Tuesday, so I left my gear from last night on the bedroom floor! It didn't sound like it was raining or windy so I turned the big light on so I had less chance of falling asleep again. The road was wet but I could see stars so thought at least I'd be warm to start with. At Floreat there was one guy waiting, a pommy guy who normally drags the exclusive chase group along. Then 2 others rocked-up. And that was it!
As we rolled-out Jon Gregg joined in - he's a bit of a guru MTBer. Along Challenger he and pommy fellow put the hammer down and I went with them leaving the other two behind. I struggled desperately to hang-on until Freo and then was ok in the hills. First time I've ever been able to hang on* to Jon, the other fellow pulled away. Up Devil's Elbow I even pulled away from Jon**. By Kings Park my little legs had had enough and I decided that was as good as spot as any to pretend I was now doing a 'cool-down'. While riding behind them earlier in the ride I noticed that both of them have these funny muscley bulges on the outside of their thighs which seemed to missing on my slightly more 'gracillis' version... I'll have to go on eBay and see if I can buy a pair. *maxing out, desperation stakes **Jon was on his old heavy 'winter' bike, and was complaining of very sore and tired legs from coming 2nd to Tim Bennet in the MTB 6hr on the weekend. | ||
| C • Hardy 3 | ||
| Road Bike warm up/down 40:48 [2] 16.28 km (2:30 / km) | |
| ahr:117 max:146 shoes: Bike, Kestrel | ||
| Easy roll to Floreat and then grovel home from Kings Park. | ||
| Running warm up/down 19:02 [2] 2.23 km (8:32 / km) | |
| ahr:131 max:146 shoes: Pearl Izumi meshy ones | ||
| Cool down was 4s quicker than warm-up - I think that was the dog Haggle's fault as he was surging home thinking about dinner and I was trying to stay with him!
I'm not sure if it's my Garmin or whether it's my heart that takes time to settle down over the first 10mins of a run - it seems to read extra high readings when I start running, I presume it's because it hasn't got good conductivity with my chest until I'm warm and sweaty. I'll have to manually check next warm-up... | ||
| C • Coming back... 4 | ||
| Running hills (SAS Sandhill) 18:00 [5] 2.5 km (7:12 / km) | |
| max:165 shoes: Pearl Izumi meshy ones | ||
| 4 by 2 pairs of 130m hill reps, steep soft sand.
Mucked up the timing on the first pair, but the next few were: 55 / 59 161/165 62 / 63 160/161 63 / 64 158/162 Legs obviously got heavier in the 3rd set, as they tend to do in the sand and it comes a case of keeping running and trying to convince oneself to get out of the footsteps that are a touch to close for me and run with a longer stride - legs buckle a bit doing that though! Had a good group of 12 of us tonight plus the long-haired 45kg doggy cannonball who had a bundle of fun barrelling down the sandhill a couple of times like some slobbering out of control furry bowling ball! Interesting to see how much the clubbies and road types suffered in comparison to the few orienteers amongst us! | ||
| Note | |
| Just noticed that it was year and 2 days ago that I collapsed my lung. Sheesh it's taken a long time to feel ok again. Quite independently I was really really happy after the run tonight as I noticed I'd done the whole session without thinking "Was that a niggle in my hip/groin/hammy?" and had actually got through to the point where I was running the cool-down totally pain-free! Yay. Possibly something to do with the low-impact surface and short stride length, but I still suffered no particular tiredness from the hard ride today. Maybe, just maybe I might start improving again rather than delaying the decay... | ||
Monday Aug 13 | ||
| Swimming (Squad) 1:30:00 [4] 4 km (22:30 / km) | |
| 2.9km with the squad and then I took it up to 4k afterwards with 500 of single arm drills, 200 stroke count, 200 25max/25ez and a cool down. Was feeling stronger in the water today and really enjoyed the session. | ||
| Road Bike (Commute) 1:02:54 [2] 29 km (2:10 / km) | |
| shoes: Bike, Kestrel | ||
| Was a bit flat and when combined with being a bit cold I just spun easily into work. Awarded myself yet another Time Bonus today - this one was 60s for chatting with Adrian's dad as he rode along from the Old Swan Brewery to the Narrows. Apparently he was out for his big ride today as he missed Friday due to the rain and was doing the double to catch-up! If only Adrian had his training ethic...
Was nice and warm by the time I left the railway cyclepath and headed westish to work, even took the armwarmers off! | ||
| Road Bike (Commute) 1:01:23 [2] 29 km (2:07 / km) | |
| shoes: Bike, Kestrel | ||
| Wasn't all that enthsued about riding home at 8pm on a cold night but fortunately the forecast afternoon and evening rain never eventuated. After about 20mins I felt warm and it was quite enjoyable as the cyclepath was deserted and traffic minimal. I had a bit of difficulty at the flooded bit of cyclepath as it was an unlit section and the city lights were reflecting off the water so I couldn't tell where the path was. I was going very very slowly and fortunately stayed on the path - just! Unusually for Perth there was no wind(!) at all so was just an easy spin the whole way home for a change. | ||