Training Archive: ToomsIn the 7 days ending 2007-10-14:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Oct 14 | ||
| MTB Orienteering (State Champs) 1:56:36 [3]26 km (4:29 / km) | |
| shoes: Bike, Merida | ||
| I entered on the day and was probably last start and expected to be feeling sluggish after yesterday's heat and racing. As it was I was pretty slow to start with, rolling down hills and spinning up them, but from number 8 onwards I could see that the course was more over than not over and I began catching social mtbers. I also began to notice that I was feeling good and not suffering from yesterday. Ended up pipping Ricky for 3rd spot, although effort-wise it was worthy of being a lot further behind the win. Probably the best ever display of spring wildflowers I've noticed in a few years - must be the extra frequency of late rain this year, there were swathes of almost irridescent blue from the Lechenaultia, patches of yellow, red native peas, whites, purples as all the prickly horrible bushes showed their tender side for a month or so. And about a million small cicadas. Jen won course 2 and while racing Boltboi home, who caught her out there, managed to crash (again) about 5m from the finish line in a ditch! Clumsy riders, I don't know... | ||
| C • Saz 2 | ||
Saturday Oct 13 | ||
| Event: Collie River Marathon | ||
| Multisport race (Collie Marathon Relay) 3:55:00 [5]73 km (3:13 / km) | |
| 27k road bike (48mins), starting at 20s intervals - rode whole thing in my big chain and standing up grunting over hills rather than spinning. Race plan was to go as hard as possible from the start and see how long I lasted. 3rd on bike, fastest individual - very surprising given my lack of road ks. Straight into...
10km river paddle (58mins). Used the plastic spirit as I'd be told the river was full of weed that would tangle on my race ski's rudder. After 500m it was obvious that there was negligible weed. In time with each paddle stroke I was muttering "Bloody" "plastic" and feeling like I'd been sold for a sucker by the race director and two others who'd told me to expect weed. Amazingly I held my stroke and agression together for all but about the last 500m and managed to hold off the chasing ocean racers. Was 11th in the paddle. Then a 90min lunch break. Ahh, country races! Gave Boltboi and I enough time to do a car shuttle and collect our road bikes that had been left unsupervised leaning against a tree back at the canoe start! At the start of the next bit I was in third, but only a minute separated the top 3. Then... 1km river swim (14:30ish). Wore my new wetsuit for the first time and it was great - didn't leak like my old one. Was on the leaders feet for 400m, then staying true to my day's race plan I pulled out past him and tried to stay there. Mission accomplished, first out of the water with a 10s lead. Took the extra time to put socks on in transition so went out in 3rd behind Rob Lim and a team. 25km MTB (65mins). Non-technical but had some overgrown and lumpy lateritey tracks. Was back in front after 3k but then 4 teams came past about halfway through at warp speed. One flatted, and I kept the slowest one in sight till the end. Legs blew up with about 5k of the ride to go. And it got hot, 34 degrees. Tough after weeks and weeks of low 20s. 10km slog (47:50) I mean run. Pancake flat but so hard to keep running as I was stuffed. Ran well for 3k then dropped to 5min k pace and struggled through to the soul-destropying lap of the trotting track to finish. Heat was tough on the 2km on the bitumen road section. Was happy with winning, admittedly a small field of 15 or so individuals, but several of those are reasonably strong competitors. Main thing was I really felt like I was able to push as hard as possible right through the first 3 hours and properly race. | ||
| C • Top effort 2 | ||
| C • Top effort 1 | ||
Friday Oct 12 | ||
| Note | |
| (rest day) | ||
| Tired today, and running around like a headless chook trying to sort out tomorrow's gear, both bikes, borrowing a plastic ski 'cos of the weed in the river, etc. | ||
| C • ski 1 | ||
Thursday Oct 11 | ||
| Paddling (Beach) 50:00 [3] | |
| shoes: Ski, Mako 6 | ||
| A glorious Perth morning and I met Jen at Floreat for a paddle and a chance for her to familiarise herself with a real ski. That is, something faster than a plastic - namely an old spec ski. No worries for her, so she should be right to use it at Anaconda. Unusually for Perth the break is still 50m or so off-shore, legacy of the wintery weather we've had this year so it was fun afterwards catching a few waves as I did 4 ins-and-outs. I gave another tribute to Hughie when I got munched by a wave on the way out once. The ski and I made it through the face of the wave somehow but my cap was well and truly ripped-off. I'm feeling more and more comfortable on the Mako, not to the point where I don't have to think about balance, but where I am comfortable paddling in just about any conditions now. | ||
| Road Bike (Commute) 45:00 [3]19 km (2:22 / km) | |
| shoes: Bike, Kestrel | ||
| Easy ride to work. Felt good but my legs were tired. Had a Somali kid on a cheap MTB race me from Perth station out to Claisebrook - I got him on the last hill up the pedestrian ramp! | ||
| Road Bike (Commute) 48:00 [2]17 km (2:49 / km) | |
| shoes: Bike, Kestrel | ||
Wednesday Oct 10 | ||
| Swimming (Squad) 1:00:00 [3]3.1 km (19:21 / km) | |
| Felt like not swimming today but the pool was really warm and after about 2k I felt good and swam fairly strong, not fast, but strong. Main set 10x200m. | ||
| Core Stability/Stretching 25:00 [0] | |
| SMFR with the roller and some decent stretching straight after swimming. Hammies sore on the roller, but good walking. | ||
| Running long 2:02:41 [2]20 km (6:08 / km) | |
| shoes: Brooks | ||
| One of my more pleasant runs of late, although very cruisy. Met Jen and (other) John at Bold Park Pool and ambled around the drive-in on the trails, amphitheatre, bridle trail anti-clockwise to Grass Farm - amazing millions of millipedes on the ground, particularly in the hoof prints on the bridle trail, which was really really soft tonight, 7min/k++ along there. In Mombasa we used to call the millipedes 'tandalooloos' - must be the Swahili word. Funny how I can still remember it from 30 years ago! It is a cool word though. Back to the run... went from GF to SAS sandhill, down it, north along boundary fence to first track then through sth city beach, up the Bridle trail a bit then along WC Hwy to Boulevarde, up sand track, along to Empire and green strip, down Empire then up the steep road parallel to Durston and back to the pool. That was 90mins, then adding on my 12 min run there and then the longer 2/3 lap of the golf course home took me up to a proper long slow run status. Interestingly, the consumption of ibuprofen 10mins before I ran seemed to help as I was thoroughly enjoying the last half hour, no hammy pain, and it made it pleasant. Seems like a tactic to employ intermittently, before races and before hard running - as long as I stay hydrated intermittent tablet here and there will pose no health problems. | ||
| C • Drugs 4 | ||
Tuesday Oct 9 | ||
| Running intervals (Beach) 31:38 [5]6.4 km (4:57 / km) | |
| shoes: Barefoot | ||
| After having the morning off I felt ready to run by the evening and also took a couple of NSAIDs before the session to see if it helped my hammies. Seemed to, and I ran more freely. Ben (clubbie) was there tonight and kept me very honest. It was 200m soft-sand into a strong headwind, 200 back and repeat. A kite-surfer beached and laid his gear out across our loop for the first 3 reps so route choice was creative - do I go up the beach and into softer sand or down the beach and deal with the up and down slopes!
3 minutes rest between. 3.59 3.57 4.01 (went out too hard into wind) 3.55 3.55 (Ben caught me on this one at 550m, got him by end) 3.48 (Ben's last one, steamed past me with 100 to go!) 3.54 (Was proud of this one on my lonesome) 3.59 (Had a finish sprint in me, luckily!) Bloody tough session in the wind and soft-sand and was stoked to hold the times, was really determined/strong in last two reps. | ||
| Running warm up/down (Beach) 25:00 [2]3 km (8:20 / km) | |
| shoes: Barefoot | ||
Monday Oct 8 | ||
| MTB 1:40:00 [3] | |
| shoes: Bike, Merida | ||
| Met Boltboi and Jen out at The Dell for a ride on an overcast morning. A memorable ride... a few minutes into the first downhill metres of Gungin I caught my pedal on a rock which stopped the bike dead. I fell left landing heavily on my hand on a stump and my shin got caught between the downtube and a nice big chunk of laterite. Not fun. I was stuck there under pressure until Jen could free me. 15mins or so later it began drizzling and just after a creek crossing Jen snapped a chain. The rain god then decided to let rip and it pelted down while we were repairing it. Jen had chain breaker, I had spare bits, and Boltboi the know-how. As we got going in the now-flowing (literally) track I jokingly remarked to Boltboi that it was his turn next. 15mins later he dutifully overcooked a ramp and landed heavily sideways and slid on the wet gravel. Big hole in his bib-suit, palm-sized red-raw patch of thigh, cut forearm, sore wrist, cut shoulder. He laughed it off and soldiered on as we u-turned and headed back to Gungin through the water. I went back via Gungin, they headed around, Dalto sore, Jen still a bit unwell. | ||
| C • Fun 1 | ||
| Swimming (Squad) 30:00 [2] | |
| Felt a bit tired all day and figured a swim would wake me up and loosen me up. But like the mtb today, it just didn't really go to plan. My swim cap broke as I was putting it on. My goggles broke at about the 25min mark and I had to borrow a pair. Then my resolve broke and I got out. Still tired, more aware of sore bits (shoulders, wrist, shin) and hungry. Time for a stretch then head home. | ||