Training Archive: ToomsIn the 7 days ending 2007-08-26:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Aug 26 | ||
| Running 58:50 [2]9.2 km (6:24 / km) | |
| shoes: Brooks | ||
| Took the dog for an easy jog down to the beach, along to Brighton back to the drain and then home on the green strip. Very very strong westerly blowing, not much beach left with the wind-blown white water washing wildly wight up against the dunes. Haggles had a great dog-style combover happening with his long fur! | ||
| Paddling 59:59 [3]9.17 km (6:32 / km) | |
| shoes: Ski, Mako 6 | ||
| Not the nicest morning to think about going for a paddle, wild storm fronts coming through. I headed to the river near Mosman Park to see how sheltered it was there and fortunately it wasn't too bad. I paddled from Freshwater Bay downriver to near Minim Cove where I had to turn around as the headwind was a bit too much, I had waves to paddle into! Coming back was a couple of minutes quicker. My balance has improved no-end, I don't even get the wobbles any more, even in these sort of conditions. A choppy ocean would be a fun challenge though I'm sure. Was happy to make it through the full hour without being forced to stop to de-numb or de-pain my glutes, I must be adapting and also getting the ever-changing foam padding right. | ||
| Paddling intervals 18:00 [5]2.63 km (6:51 / km) | |
| shoes: Ski, Mako 6 | ||
| 8 x 60s max with 60s float. And then a couple of mins cool-down. Average speed for the last 4 efforts: 10.3kph, 10.8, 10.7, 10.5. | ||
Saturday Aug 25 | ||
| MTB 2:00:20 [2] | |
| shoes: Bike, Merida | ||
| Decided to MTB instead of road-bike. Road up JFNP railway line and back with a few small detours, with my MTB skills not a good idea to be too adventurous when not riding in company. On the way back to work I was waiting at a red light when the car in the middle lane that had also been waiting for a minute or so on red, pulled away and drove through the intersection (still on Red). God knows what she was doing? The oncoming car with the green filter arrow dutifully went to urgently avoid her and smashed all her rear drivers lights. | ||
| Paddling 46:07 [3]7.19 km (6:25 / km) | |
| shoes: Ski, Mako 6 | ||
| Was running out of daylight so a short warm-up and then found a couple of channel markers that I estimated would give me a 5-6min effort. Then I did 4 x efforts. Average speed: 10.9kph, 9.8, 11.2, 10.3 with the odd reps being with the wind! Times ranged from 5.45 to 6.15 so the distance was just about right. I've got two weeks before I race in the ski for the first time so need to get some more work like this done next week so I don't lose too much ground in the (shortish) paddle to the clubbies. | ||
Friday Aug 24 | ||
| Swimming (Sqaud) 1:20:00 [4]4.1 km (19:31 / km) | |
| A bit of a surprise today, a short warm-up and then a main set of 3km! I didn't think Coach Ross actually did real swim-sets with his triathletes! Set was two times through 2x150 medium, 3x100 firm, 2x100 medley, 6x50hard, 2x200 free/back and free/breast. 20s rest pretty much, although I couldn't keep up with the lead fellow so was short changing my rest a bit so I could still leave 5-10s behind. It was nice to finish the set without totally blowing up, and coicidentally I found both my fly and backstroke were heaps better today - in one 50m back I was keeping up with lane 2 who were doing free! Temporary though, I haven't grown those muscles yet, not enough to maintain it anyway.
Stupid fire alarm is going off at work - apparently we have a fire in our disabled toilet. I've assured security that there most definitely is NOT a blaze in there!! | ||
| Core Stability/Stretching (Beach session) 20:00 [3] | |
| shoes: Barefoot | ||
| Saz did half a session then headed off to party, Rhys came and stayed for the full session. Usual two sets of exercises. Just after we'd started a skinny sort of runner-type ran by, looked at me, I looked at him and said "g'day" as one does to someone else who sort of looks like they know you. He responded similarly briefly then carried on running north. About a minute later he came back and the conversation went like this:
HIM: "You look like the sort of person who'd know - - - do you know where there's a place you can duck-off into the dunes up here?" ME: " - ....." (silence, brain rapidly dealing with various weird unsavoury images) HIM: (after an eternal 2s silence) "There's a sand track or something you can run on...?" ME: (sudden synapse function restored) "Ahhh, yes, the athlete's used to run a loop in the dunes!! It's about, oh, 4 or 5 tracks further up past the drain, about a km." HIM: "Thanks". (off he trots while we remain respectfully silent for a discreet period). RHYS: "I see he recognised *you* as someone who knows where to "duck-off into the dunes"!!! It was pretty funny, poor guy probably had no idea of that bit of beach's summer reputation as an area for unsavoury characters to expose themselves to females walking their pooches on the dog beach, or consort with similarly-minded ilk. | ||
| Running warm up/down 33:00 [2]4.5 km (7:20 / km) | |
| shoes: Barefoot | ||
| Running 7:30 [4]1.5 km (5:00 / km) | |
| shoes: Barefoot | ||
| Hard runs within the session. | ||
Thursday Aug 23 | ||
| Road Bike (Commute) 1:01:11 [2]29 km (2:07 / km) | |
| shoes: Bike, Kestrel | ||
| Dry morning and not much wind for the steady ride to work. Used up a few get-out-of-crash-free cards today:
(1) East Perth station when a woman saw me coming, slowed as she got the exit of the car-park, and then proceded to block the bike path over the top of the the "KEEP CLEAR" criss-cross lines. And she blasted her horn at me as I swerved around her front bumper just missing the stationary traffic on East Parade. (2)Crossed over the railway bridge S of Central Ave and was waiting in the painted median strip for a gap in the traffic- 2 solid white lines each side, 2m apart - and then a car blasted his horn at me. I looked at him incredulously as he was driving along the middle of it, a wheel on each white line, going around the traffic queued up the hill to the lights?!? (3) Hyper-sensitised now and particularly vigilant due to the "always comes in threes" theory I was heading W along Central Ave when an old guy in a combi van decided that 15m or so was more than enough room for him to pull out in front of me in his high-performance vehicle (oops, sorry Fat Rat, said the HP thing) causing me to swerve left and over-take him on his left, ultimately moving across in front of him to turn right at the roundabout 100m or so later. Unscathed to work, just. Weird, as normally I have completely safe rides. Just before the Narrows Bridge on the river were 10 pelicans, several shags and a couple of dolphins which presumably were the cause of the fishy breakfast congregation. Always nice to see dolphins while riding to work! | ||
| Running 56:30 [2]9.5 km (5:57 / km) | |
| ahr:117 max:150 shoes: Brooks Beast | ||
| An easy anti-clockwise lap of Kings Park in the dark with Jen, somehow ended up along Mounts Bay Road and then going up Jacob's Ladder once, step by step and becoming more and more in awe of Robbie J who did 10 reps of it after his 160km of running and riding a couple of weeks back! Kings Park has changed a lot since I last ran around the southern edge - the path is now concrete instead of slabs, one of the bitumen tracks down the scarp has been ripped up and revegatated and there seems to be more opportunities to look at the view. One day I'll have to come through in daylight along the roller-coaster and see what it really looks like! My legs felt awful to start with, and up all the hills, but by the end I was able to lengthen my stride a bit. | ||
| Road Bike (Commute) 46:00 [3]18 km (2:33 / km) | |
| shoes: Bike, Kestrel | ||
| Not completely sure of the distance on this one - got held up at work and had to take the shorter way home than usual to avoid the dark as I only had one back light and no front lights or reflective gear. Rode into the city along the Midland line, then out along the Freo line. Lots of pedestrians on the path and some tool came fanging past me on his bike while I was rolling along ringing my bell. Once I was clear of the people I caught him and then sat behind him annoying him by rolling whenever possible - my campag. makes a lound rrrrrrrrrr noise so I was doing it on the downhills and every now and then on the slight ups! It felt like we were doing about 32ish. Then I turned off at Subi and rode home feeling strangely satisfied. | ||
Wednesday Aug 22 | ||
| Swimming (Squad) 1:15:00 [3]3.5 km (21:26 / km) | |
| Finally felt strong in the water again and managed the full set without my arms turning to cooked spaghetti. Main set was 5x400m with the second 100 medley order. | ||
| Running long 1:47:46 [2]18.9 km (5:42 / km) | |
| shoes: Brooks Beast | ||
| Got to training early to do a few extra minutes. Started out and felt absolutely awful, really short striding as if I was wearing a heavy hiking pack. This took 10mins to ease and it was only the last 5mins back to the pool where I felt marginally looser. Saz arrived a couple of minutes late and just as I was preparing to go home and sulk. I asked if we could only do a 60min run - but once we got going I felt a lot better and we ran a further 92mins, pretty sluggishly, but it was dark and rainy and windy so we just did time-on-feet. Sometime in a few months I think I might be able to pick up the pace a bit without too much ill-effect on my pelvis, it seems to be tolerating longer slow runs better now. | ||
Tuesday Aug 21 | ||
| Running warm up/down (SAS Sandhill) 22:28 [2]3.2 km (7:01 / km) | |
| ahr:122 max:143 slept:9.0 weight:76kg shoes: Brooks | ||
| Running hills (SAS Sandhill) 20:00 [5]2.8 km (7:09 / km) | |
| ahr:163 max:167 shoes: Brooks | ||
| I wasn't feeling good in the warm-up, which was surprising given I felt good today. Once I got going in the reps though it was okay. This week was two longer pairs of hills, followed by last weeks shorter pairs with 60s break between each pair.
1.29 160 1.32 166 1.32 165 1.34 167 61 162 66 160 63 160 63 165 The downhill was obviously much quicker than the up, but my HR only dropped between 5 and 8 beats on the way down! | ||
Monday Aug 20 | ||
| Note | |
| (rest day) | ||
| I think it prudent to have a break today. | ||
| C • Rest Day?? 1 | ||