Training Archive: ToomsIn the 7 days ending 2007-09-09:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Sep 9 | ||
| MTB 1:20:00 [2] 20 km (4:00 / km) | |
| shoes: Bike, Merida | ||
| Anaconda familiariser - 100people rocked-up for this which was a HUGE group with an amazing range of bikes and abilities! The course is good, some paddock riding, 4 or so creek crossings (prob. dry in November though), undulating without ever being steep, several kilometres of gravel road riding in a property and a few kilometres of new single track that will be in better nick come race day. The last 5k apparently is through Meelup Reserve and is good quality single track. We couldn't ride that on the weeked as access was denied to such an "organised group" but I will need to ride it beforehand it seems. | ||
| MTB 1:41:48 [3] 15 km (6:47 / km) | |
| shoes: Bike, Merida | ||
| Stopped at Pile Rd on the way home to ride some single track with the GPS on, particularly some of the track from the MTBO map which Rhys said was wrong. He was right, there are significant discrepancies with the map in a particular area, plus a new freshly-cut single track along the side of the steep slope in the north. We ran out of daylight to ride it all, but I'll send Duncan the .gpx file sometime. | ||
| Running warm up/down 24:28 [3] 3.6 km (6:48 / km) | |
| shoes: Asics Trabuco | ||
| Ran from car-park at Sugarloaf rock along the Cape to Cape trail to the hill on the run course. Jogged up first time, walked the steep bit the second time then jogged the rest, ran the last one solid. The hill is 900m of upslope,with the first 400m very steep. Reckon I'll walk the steep bit in the race as (a) I'll be shattered by then (b) it'll keep HR down and (c) allow me to get running strongly again after that. Aren't plans great? | ||
| Running hills (Sugar Loaf) 23:34 [4] 2.8 km (8:25 / km) +435m 4:44 / km | |
| ahr:144 max:159 shoes: Asics Trabuco | ||
| 920m long, 145m climb
7.29 - steady jog. 144 / 153 9.08 - walk first 400m, jog rest. 132 / 148 6.57 - solid run. 152 / 159 | ||
Saturday Sep 8 | ||
| Running 1:45:00 [2] 15 km (7:00 / km) | |
| shoes: Asics Trabuco | ||
| A very slow trek/jog along the run course for the Anaconda race at Geogrpahe bay. A much more varied course than last year with plenty more on the Cape-Cape trail, about 50% of the first 7km off-trail on limestone and granite or scrub. SugarLoaf rock is just over halfway (7.5km) and after that there is 900m long hill climb on leaf-litter on a firebreak. First 400m very steep, next 500 runnable. After that it is predominantly downhill for 3km or so through paddocks to the last transition to the bike. An enjoyable run, will be tough on the day, and I think it will be where the final results sort themselves out as it is the 3rd leg with only a shortish MTB after it. The swim/paddler clubbie types will struggle on the run and it will screw them over for the ride too as there were a few undulations on teh ride, whcih on race day will become hills I'm sure! | ||
Friday Sep 7 | ||
| Swimming (Squad) 1:05:00 [3] 3.1 km (20:58 / km) | |
| slept:7.5 | ||
| Met Evo at the pool today to watch his graceful, smooth, technique. I went through the motions today - I felt flat without feeling tired, weak without feeling sore. More sleep must be the answer, or more hamburgers, it's been a while since I've had the burger with the lot from the kiosk here at work... | ||
| Note | |
| It takes a significant amount of seriously bad weather to cancel the beach session - today the gale force winds, cold rain and hail were garnished with occasional hail. This I decided would make the beach a little more unpleasant than normal. Instead of doing a decent windtrainer session or some stretching I completed a couple of long-winded legal documents and went to Mum and Dad's for dinner. Then I watched the Eagles gradually fall to bits, almost literally, as Cousins tore his hammy, Judd became a spectator and Cox remained as a large man standing.
A rest day effectively for me, on top of what feels like a rest week since Wednesday lunchtime - the weekend will be spent down at the Anaconda multisport familiariser so a cruisy weekend too. A good way to undo some of the flatness I'm feeling. | ||
Thursday Sep 6 | ||
| Core Stability/Stretching 30:00 [1] | |
| slept:11.0 | ||
| Yay, amazingly no hamstring pain/severe stiffness this morning after the sprint last night. You know when you're doing something and you just *know* you're going to pay for it later? Well, I've got away with it for once. It's weird to be almost optimistic about running for this summer.
Seriously needed sleep catch-up and although it was a perfect morning for a ride I just kept sleeping and did some stretching. Soft I know, but I think almost everyone I come into contact with has had a cold recently, and some a serious flu, so I figure even if I can still train a bit, it's better than not at all for a week or so. | ||
| C • Vacuuming? 2 | ||
| Paddling (Floreat) 46:00 [3] 6.5 km (7:05 / km) | |
| shoes: Ski, Mako 6 | ||
| Medium westerly in today so the sea was a bit choppy on top of a small swell. The break was still a bit off shore so no troubles there, 3 whitewaters and then over. Paddled with Jen between the drain and groyne and then several out and backs before it began to get cold and darkish. Wasn't feeling all that flash tonight. | ||
| Running 10:00 [2] 1.2 km (8:20 / km) | |
| shoes: Barefoot | ||
| A jog and then some drills on teh beach to try and warm-up before carrying the skis back up the hill to the cars! | ||
Wednesday Sep 5 | ||
| Swimming (Squad) 50:00 [3] 2.6 km (19:14 / km) | |
| slept:5.0 | ||
| 400m TT 5.47. Swan really hard, time isn't too bad. Would like to get it down to 5.30 in 6-weeks or so. I think, in fact I know, my first 200 was much much faster than the 2nd. I took it out flat out, as if it was a 100m rep, so I suspect my first 200 was about 2.47 and the second 3.00. I was good for about 235m then it hurt but speed wasn't too bad until 275 where it got real tough, gutsed it out till 350 and was being gradually caught up again by the girl behind me, but I was able to hold my stroke together for the last 50 and end up 2s quicker than her. Arms sore for the whole next set so i got out at the end of the session rather than doing more.
That one frantic rep reminded me what the training was like a few years back when I was doing 5 to 6 sessions a week of between 4.5k and 6k per session. Crazy! | ||
| Running long 1:32:11 [3] 16.23 km (5:41 / km) | |
| ahr:134 max:169 shoes: Brooks | ||
| John, Brian, Jen, Evo and I rocked-up tonight. I started out the twisty-turny way through the single tracks for the first 20mins, then around the golf-course. I felt quite good from the waist up, but my legs were a bit heavy from yesterday, and at the 45min mark they started getting achey - quads, hams and hip-flexors. We did the hilly grass strips in City Beach then from Peasholm St to the drain on the soft sand, then back up Boulevard. The pace was steadier than last week, thankfully, but near the end I quietly mentioned to Evo "Better get ready to match Brian in case he sprints..." a millisecond later I spotted Brian's shadow closing in from behind and I cut right to block him and bolted. For the first time in a couple of years I genuinely sprinted with no restriction and a long stride and held him off, reaching the pool driveway clear ahead, and then Evo caught up, and try as I might I couldn't keep up, Evo by 20m. GPS says I reached 26.4kph!!! (which makes for a very steep gradient on the speed graph, and not so coincidentally, the HR graph too!).
Dunnages, Nil; Rest of the Group, 4 | ||
Tuesday Sep 4 | ||
| Core Stability/Stretching 20:00 [1] | |
| slept:9.0 shoes: Barefoot | ||
| It was dark and raining when I woke up ready to ride so I couldn't be bothered getting cold and wet and riding in someone's wheel spray so I went back to bed. An hour later the sky was clear - typical. I did some proper stretching so the morning wasn't a complete loss and vacuumed the floor - wow, there's carpet under the sand and leaves! | ||
| C • Vacuuming 2 | ||
| Running warm up/down 24:30 [2] 3.4 km (7:12 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Wasrm-up on bridle trail, 3 x 210m recovery jogs and a half-hearted cool-down. Big group tonight, 11 of us running and 7 were girls - Saz, Meg, Bea, Liz, Cara, Lynda, Dawn, John, Ricky, John, Brian. | ||
| Running intervals (Grass Farm) 26:25 [5] 6.66 km (3:58 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| I'm beginning to really like these shoes. They are still as comfortable in the uppers as the day I bought them over 16 months ago. They have no seams at alll which is probablymost of the reason. They've done one AR but have a drawback in that they can't be used off-track as the mesh lets in prickles pretty easily, otherwise they are great for a narrow shoe.
Tonight I felt good from the first rep and ran all 3 quicker than last week and took 30s less rest. 3 x 2.2 undulating reps on the trails at Reabold Hill. Lots of walkers out tonight looking at us weirdly. 8.35 8.40 8.50 I felt a bit tireder on the last one, but not badly so, which augers well. More importantly no hammy issues so maybe continued stretching will hold it at bay. I looked back at 8 years' worth of this session and noticed that only three sessions haven't been in the band of 8-9mins, one session was under, and two have been over, so today's run is finally an improvement! | ||
| C • More like it 4 | ||
Monday Sep 3 | ||
| Paddling (River) 57:37 [1] 7.11 km (8:06 / km) | |
| ahr:85 max:97 slept:11.0 (rest day) shoes: Ski, Mako 6 | ||
| I'm beginning to enjoy paddling a hell of lot more now that my bum seems to have sorted itself out for durations of up to an hour! Tonight was a balmy 25 degrees with a westerly blowing meaning pretty flat at Matilda Bay. Paddled at conversational pace out around Pelican Point and then downriver for a bit. Cruised back and then I did a couple of efforts at the end.
Feeling a lot more recovered this evening, but apparently I still look tired. I think Boltboi once said to me it takes a few weeks to get used to training again... | ||
| Paddling intervals (River) 5:44 [5] 1.14 km (5:03 / km) | |
| ahr:130 max:151 shoes: Ski, Mako 6 | ||
| A longer sprint and two shorter sprint efforts of a bit under 600m and a bit under 300m. Average speeds were: 11.5kph, 12.1kph and 12.1kph. max speed of 13.8 in the first rep.
It seems that if I ever get enough strength to maintain a fast clip I can actually elevate my heart-rate paddling - unfortunately I can hold a fast pace for about 70s before I fade to a maintainable hurt! Feels good to blast along on flat water though. | ||