Training Archive: ToomsIn the 7 days ending 2007-10-07:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Oct 7 | ||
| Paddling (Paddle camp) 2:00:00 [3] | |
| shoes: Ski, Mako 6 | ||
| After a change of plans due to the bad weather we all met-up at Smith's Beach near Yallingup. The wind was offshore but really really strong. After ages of discussion they decided to go ahead with a revised plan. I changed groups to avoid another long drive and stayed with Jen's group who was launching from Smiths. it was pretty much pancake flat but with a 1 - 3 foot wave coming through every few minutes. We paddle up the coast for 15mins or so and got good technical feedback from the leader guru Nick. Then back. Then we spent a good half hour practising ins-and-outs which was awesome fun and very hard work at times as you suddenly find that extra bit of motivation to either punch through a wave or avoid be caught by one on the way in. Cold and windy though. | ||
| Running 1:27:14 [2] 14 km (6:14 / km) | |
| shoes: Asics Trabuco | ||
| Did the run course from Bunker Bay to Sugarloaf (8ks-ish) then ran back to the car at Bunker Bay on the road. We were glad we had a second go at this run course as it seemed heaps quicker than on the familiariser weekend, consequently heaps easier too. Jen had a bad stack on a spinifex root and got bloody and sandy which slowed her down a bit after that. We ran that section steadily, not slow, not fast but split up for the run back to car and I got some good speed up. Good old ibuprofen seemed to stop hammies getting much worse! I've definitely changed my thinking to now expect the bike to be the toughest part of the course, the last 5k of single track will be very tough as it is hilly. Yes the run will not be easy, but I think the bike will break more people than the run! | ||
Saturday Oct 6 | ||
| Paddling (Paddle camp) 3:00:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Paddle camp down at Dunsborough area. I ended-up with the 'advanced' group and we put in at Bunker Bay and had some coaching about launching through the waves and running with the swells. Dean Gardiner and Guy Andrews were the two gurus helping us, but the other groups from Eagle Bay and Dunsborough also had some over-east and local instructors assisting. Great to see about 100 paddlecraft head down south for this.
Very very strong easterly which made for tough paddling conditions, I stayed on, and found it exhillerating on the paddle back with the wind from Meelup to Bunker bay, took about 20mins whereas going up took something like 50mins. Best part of the whole paddle was on the way upwind nearly running into a whale and its calf. Saw it about 100m ahead before it disappeared, shortly after it re-appeared about 5m away on my left, then gone. Amazing. And huge enough to be scary. Played mini-golf with Jen later in the day... had a bit of a win. | ||
| MTB 1:50:00 [3] | |
| shoes: Bike, Merida | ||
| Met up with a local guy, Ian, who came 9th last year in the WA Anaconda race. He lead 5 of us around the single-track which is about 1/3 of this year's bike course. Plus a bit extra as we avoided private land and so forth. He was a nice enough guy but when it came to riding some technical obstacles he'd rip through them and then arrogantly demean everyone by saying "You'll have to do that in the race" (negatory) and, "it's easy" (I don't think so) and then "My eight-year-old daughter can do that." (so what, she's probably ridden it 30 times). Would love to take the prat orienteering in a technical area and say "Here's a map, marked is the location of your car-keys. It's easy..." | ||
Friday Oct 5 | ||
| Swimming (Squad) 1:10:00 [3] 2.9 km (24:08 / km) | |
| Felt really really crap this morning when I woke up, still tired, still stiff and sore and oh so hungry. Not sure why the hunger as I had a proper dinner and dessert last night, courtesy of Jen, who can cook up a storm. Got to swimming a bit early so swam 500m beforehand and then a short but tough session. Main set was only 6 x200m, but the 200s were broken into 100m threshold pace, 10s rest, 50m steady, 10s rest, 2 x 25m max effort with 10s rest. Then 30s break and repeat. Pool was nice and warm and daylight was good. Pity about stupid bloody daylight saving starting sometime soonish. | ||
Thursday Oct 4 | ||
| Road Bike (Commute) 57:26 [2] 29 km (1:59 / km) | |
| shoes: Bike, Kestrel | ||
| Pretty stiff again this morning in my calves mainly. took a while to get going but was a perfect windless morning for a ride to work along the north bank of the river. | ||
| Road Bike (Commute) 58:43 [2] 29 km (2:01 / km) | |
| shoes: Bike, Kestrel | ||
| Weary tonight, almost piked and turned at the City to do the shorter ride but dopily carried on martyr-like. Light sea-breeze in so had a headwind for the 20mins or so along the river to UWA. And a bug in the eye going up the last-but-one hill. One of those annoying bugs that seem to release an irritant when they impact. Probably the kamikaze cousin of the one that gave me a husky voice during yesterdays run when it blatted down my throat. Looking forward to a weekend off. | ||
Wednesday Oct 3 | ||
| Running long (Herdsman) 1:52:23 [2] 19 km (5:55 / km) | |
| shoes: Brooks Beast | ||
| A work day I'd rather forget but still managed to notice my legs gradually stiffen up from yesterday's session and I really didn't feel like running at all. I employed the time-honoured technique of veggie-jogging the 10mins from home to the pool with Haggles on the lead. It usually loosens me up enough for a big stretch. It worked ok tonight and fortunately only other-John was there. We ran slowly back to my place, dropped the dog off and then headed clock-wise around Herdsman Lake. About 2/3 of the way round the evil spectre of Evo appeared from behind, carrying a backpack laden with rocks probably and his greeting was something along the lines of "you pussies are running really slowly". Admittedly so. He slowed, we sped up to a slow run then he turned off muttering something about getting up at 330am so he can ride to work on time. Damn those boys in blue eh?
Had undeniably a confusing bladder issue tonight. 10mins into the run needed a huge piss. 20mins later another stop, couldn't make it to Herdsman so had to do the fake-seated-hamstring-stretch-while-pissing manoevre in the middle of the school oval. 15mins later yet another massive piss. Finally, 40mins later another thankfully smaller piss! I was trying to work it out - no, I hadn't been drinking litres of water today, yes it was a cooler day, yes I hadn't trained in the morning so probably more hydrated but this was ridiculous. Finally I recalled that I felt shit and tired all day so while doing some grocery shopping at around 4pm I'd bought a choc-coffee drink. The 3 or 4 molecules of coffee must have acted as a diuretic!! | ||
Tuesday Oct 2 | ||
| Running (Beach) 38:00 [4] 8.06 km (4:43 / km) | |
| shoes: Barefoot | ||
| Back onto the beach now for some long intervals in the lead-up to Anaconda in 5 weeks. Beach was pretty soft and lots of bits of seaweed lying around, kind of awkward to get a rhythm up but after a few reps of the 250m up-and-back I was able to find my previous footsteps for one 70m section on the way back with the wind! 10 people tonight, 8 of them girls. Session 8 x 1km with 3mins 30s recovery.
4.38 4.41 4.44 4.43 4.47 4.54 4.44 4.59 The light was fading at about the same pace I was but on the 7th (which I'd decided was to be my last) I was trying to run Jen and Liz down, both of whom were trying to hold me off, consequently all of us ran that one hard. After that I felt duty-bound to do the 8th and finish the session. Funny how a couple of long races makes this session seem more do-able. | ||
| Running warm up/down (Beach) 25:00 [1] 3 km (8:20 / km) | |
| shoes: Barefoot | ||
| Jogs plus 6 run-throughs | ||
Monday Oct 1 | ||
| Core Stability/Stretching 15:00 [0] | |
| Some leg stretching in front of the news. It's high time I pull my finger out and do more proper stretching, I tend to avoid doing the necessary ones as it is not a pleasant experience. | ||
| Paddling (Ocean) 1:02:00 [2] 10.3 km (6:01 / km) | |
| shoes: Ski, Mako 6 | ||
| Paddled south from Floreat this time, almost to Swannie then turned around. Virtually no wind today, although yesterday's swell was still running. This time, thanks to yesterday's offering, I got out fine but fell off moments later when I took my hand off the paddle to press the split button on the watch. It's the first time in about 3 or 4 months that I've fallen off, something I've been scared to do as it was so hard to get back on but I got onboard first time. Sea was oily-calm today, but heaving a bit, kind of hypnotic on the way back and I began to feel a bit queasy unless I was looking at the horizon! After the long paddles at Forster going for a 1hour paddle seems pretty short now. | ||
| Running 41:00 [3] 8.5 km (4:49 / km) | |
| shoes: Brooks Beast | ||
| Ran from home to the beach quite hard with Haggles on the lead, 11mins there, then took the shoes off and ran up to Peasholm St and back on the dog beach. Lots of people down there and it was pretty warm. Stopped for the dog to have a swim to cool down a bit before trying to run home solidly too. Crunchy nut cornflakes were nice after that, I was getting peckish after only a few bits of toast before the paddle. Spent the rest of the day pruning, sweeping, hacking and more pruning at Jen's place. I reckon sweeping is pretty good for your abs, better even than vacuuming. Particularly if there is dirt and sand in the leaf pile, but you must use an 'across the body' stroke rather than the 'push'. It's all about technique. | ||