Saturday Nov 17 |
 | Rogaining race 6:03:41 [3] 9.65 km (37:41 / km) | |
| shoes: Asics Trabuco |
| WARA 6hr rogaine starting on the assembly area for Malmalling/Yetar Spring orienteering maps and covered much of the course for the 2006 12hour. Ricky and I planned about 37km straight line but were a bit behind schedule all the way along as a couple of the legs were thick and scratchy and in general it was hillier than a normal WA event. We stuck with our plan until 80mins to go when we dropped a 100 pointer, then with 65mins to go I mentioned to Ricky that IF we went to the next control in the north-west of the map it was 7.5km straight line back from there... and dark for most of it. We dropped that 90 pointer too and then headed with much urgency running wherever possible, including uphill when it wasn't steep and rocky, back to the HH via 5 controls after dark, missing out 3 other controls on the way. We won by about 300 points after losing 40points for being late back but had only 3 controls more than 2nd place - I reckon our choice to collect the high points that were further apart paid off.
Body felt good, never really got any sorer after the 2 1/2 hour mark, and once we were really running at the end, for about the last 90mins, it was all good. In retrospect, I certainly had the energy to run another 30mins+ at least at that speed. Ate 4 pieces of raisin toast, 4 carboshotz, 3 snickers bars and, believe it or not, about 8.5L of fluid!!! It was pretty warm and felt sort of humid too. |
Friday Nov 16 |
| Note | |
| (rest day) |
| My mobile phone is doing this silly thing where two or three times a day it prompts to 'update time and date', as if I were changing time-zones. I think it was the pummeling it got when I fell on it on the weekend. Consequently it didn't ring the alarm early today and I slept through the back-up watch alarm. I figured later it didn't matter too much as I'm doing a 6hr Stupidity on the weekend and may as well be fresh for it. Rocked up at beach training tonight pretty disinterested, and when no-one else showed I simply headed home... via the supermarket where I bought ice-cream, Mocha milk drink, chocolates, rice-cream and almond fingers. I must be tired or something. |
Thursday Nov 15 |
| Road Bike 1:16:47 [3] 36.76 km (2:05 / km) | |
| shoes: Bike, Kestrel |
| Ride from Melville to work via the freeway commuter path to gain maximum overtaking points. Passed a couple of idiot women out walking in South perth (where the dolphins were again!). Idiots because first they were walking side by side towards us on our side of the path, secondly because when I rang my bell from about 30m away they gradually moved by swapping positions and walking one on each side of the path towards us!! Then, when we weaved between them at about 15kph and avoided the bike held up behind them, they had a go at bloody cyclists! |
| |
| C • Muppets 3 |
| Road Bike (Commute) 41:00 [4] 18.7 km (2:12 / km) | |
| shoes: Bike, Kestrel |
| Was late leaving work and so was riding harder than usual. Strong headwind and lots of pedestrians in the city so was very slow and careful through there. Was passed by porn whatsthebigdeal near West Perth doing a speed way too fast for the pedestrian load. No wonder cyclists get a bad name when arrogant fools like him "race" in peak hour. Once it cleared I matched his pace through to Subi and it was around 39kph. Nothing wrong with that on a straight deserted path, but not next to West Perth station! |
| Paddling (River) 44:00 [2] | |
| shoes: Ski, Mako 6 |
| Matilda bay was busy! Yacht race with big boats, mini yacht race with little kids in boats the size of a wheelbarrow, a kayak training group, windsurfers, kitesurfers! Jen and I paddled cruisy into the wind, and then back again catching the river waves, fun on the way back. Nice way to wind-down from a frantic day. |
Wednesday Nov 14 |
| Swimming (Squad) 1:05:00 [4] 3 km (21:40 / km) | |
| |
| Pool was too hot today after the last few days of hot weather, most uncomfortable. Did some flat-out 100s, 200s, 300s and then I did some single arm paddle work once the squad left. Felt ordinary. |
| Running 56:00 [2] 9.7 km (5:46 / km) | |
| shoes: Brooks |
| Terrible slow waffle, legs were sore from yesterday I guess and I was only kept from piking by the fact Jen and Wil were there. Almost worthless session, other than I knew Wil was having to run back to Mosman park. |
Tuesday Nov 13 |
| Road Bike (Commute) 56:30 [3] 26.7 km (2:07 / km) | |
| shoes: Bike, Kestrel |
| One of the 3 days of the year it seems where it isn't windy in Perth. Humid and still and I felt like riding this morning (note I didn't feel enough like riding to get up in the dark for the group ride!) so I rode the 'long' way to work via UWA, along the river to Claisebrook and in from there. Bike's running smoother since it was checked-over on Saturday.
Having put the computer back on the bike I've found the ride is shorter than I thought/remembered it was. I 'remembered' it being 28k, but 'thought' it was 29k and have measured it today as 27km - - and that was with the bike computer wheel diameter set a few mm too large. I think it's supposed to be 2096?? |
| Road Bike (commute) 46:00 [3] 24 km (1:55 / km) | |
| shoes: Bike, Kestrel |
| went home the middle way but tacked on a few extra km to find Jen who got lost(?) on the cyclepath along the Midland line. Sort of. Anyway, headed home from there into weak sea-breeze and only passed one old man who drafted off us into the City. Lots of traffic on Salvado road, including one middle-aged tosser who tried to see how close he could get his Statesman to my bike. I nicely told him at the next traffic lights that his car was obviously a bit wider than he thought it was and to be aware of that in future. He looked straight ahead and ignored me. He was probably expecting me to swear at him or something and was all ready for a conflict so I caught him off-guard. |
| Running (Drills) 50:00 [2] 5 km (10:00 / km) | |
| shoes: Brooks Beast |
| A useful laid-back session with Haggles, Jen, Wil, Saz and Dawn. We just focused on improving where we know our weakness lie. Haggles laid and chewed a stick, then, at the end went and nicked a tennis ball from the kids playing cricket nearby, very pleased with himself! Found out that Jen can actually look like she can run - now we just have to take it from 49m to 52m this season. |
Monday Nov 12 |
| Swimming (Squad) 1:00:00 [4] 3.2 km (18:45 / km) | |
| (injured) |
| Pool was almost too warm this morning after the 37 degree day yesterday and 25ish that it was when I was driving to the pool at 530am! I took a long time to warm-up, found that my right ribs are pretty sore too, or at least my right lats are bruised and swollen where the originate on my ribs. Heads feeling normal today, but my neck couldn't hold me up doing backstroke so I piked and did easy free. Main set was 11x200 with 10s rest, swam 3.00 - 3.06 for all of them, getting stronger from 6-10. |