Sunday Nov 25 |
 | Multisport race (Left Bank Tri) 57:00 [5] 23 km (2:29 / km) | |
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| 400/18/4
Swim: Racing my age-group these days I was off in the 7th wave, I'd noticed there was quite an outgoing tide in the river so started way out where I could see the current. Led from start to finish in the swim and caught some of the people in the previous wave who went 5 mins (!) earlier.
Bike: 4 laps with a hill, 3 u-turns and a roundabout to negotiate each lap. It was more spread out than I recall from previous years on this course, maybe something to do with the entry fee being quite high. It wasn't too windy, just a westerly beginning to pick-up. Was passed by 5 people on the bike, 2 from the wave I'd caught in the swim, and 3 juniors who were a lap down on me who'd started 10mins back.
Run: Wasn't passed on the run, but ran solidly-hard rather than fast-hard. Couldn't really seem to hit top gear, probably 'cos it was such a short race after the six long races I've done in the last 9 weeks!
Managed to breeze by Jen on the bike, hah, makes up for the MTB pain she dished-out to be at Forster earlier in the year! Won my age-group, not sure how I would've done overall, can't be too far off the pace given age-groupers were allowed to wear wetties. |
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| C • Would you even consider wearing a wetsuit for a 400m swim? 2 |
Saturday Nov 24 |
| Road Bike 1:00:00 [1] 23 km (2:37 / km) | |
| shoes: Bike, Gary Fisher mtb |
| Easy dribble in to a seminar all morning. Hot again. |
| Note | |
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| Went to vote today and found I was not on the electoral roll. Odd, since I've voted in the same electorate a few times before in Federal elections! |
Friday Nov 23 |
| Swimming (Squad) 1:20:00 [2] 3.4 km (23:32 / km) | |
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| Arrived a few minutes late but still managed 400 w/up then was a short main set, 3x200m (100h/100M), 6x100 (50h/50m) 6x50 (25H/25m). Styaed ni for half an hour and did some fly drills with fins, and some cruisy paddle work. Looks like a nice day for a bit of training! |
| MTB (Gungin) 1:15:00 [3] | |
| shoes: Bike, Merida |
| Probably should have looked at the forecast before choosing to ride at 11am! Was a bit hot in the sun, but pretty shady around the loop. Lots of flies, more than last few summers. Maybe the dung beetles are dying out? Haven't heard anything in the media about them for a while. Managed to make it up the down bit of Gungin, but very very loose slippery gravel in places, drank 2L in the course of the ride!! |
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| C • Dung beetles 3 |
| Paddling (Beach) 47:00 [3] | |
| shoes: Ski, Mako 6 |
| Nice cooling sea-breeze in by 5pm when I paddled, and it had been in long enough to make getting out through the shore break 'interesting'. Had to wait a few minutes but fortunately made it first go. Paddled 10mins straight out to SW into the wind then came back on the skates in 5mins - awesome fun! Did that 3x. Could have done that for another hour or so I reckon, was great fun and the water was lovely. |
| Core Stability/Stretching (Beach session) 50:00 [2] 2.5 km (20:00 / km) | |
| shoes: Barefoot |
| Warm enough to be a bare chested session and the sand was warm - it's been a while since we've done this session and it showed, Wil and I were both pretty careful. Nice cool down swim afterwards.
The car-park which I noticed had just been street swept when I parked had a new pile of side window glass in it when we came back up with my ski - fortunately neither Wil nor my car, some unlucky other person who parked after us and left before us. Wil had his lap top in his car so a lucky boy. I leave my glove box open, console open etc to minimise risk but still hate the bastards that do that shit. |
| Note | |
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| Found out it got to nearly 39 degrees today, no wonder it was hot mtbing! Felt tired but 'good-tired' today and am wide awake now, should be recovered for Sunday's mini tri. |
Thursday Nov 22 |
| Road Bike (Commute) 1:40:00 [2] 43 km (2:20 / km) | |
| slept:9.0 weight:74.3kg shoes: Bike, Kestrel |
| Melville to Canning Bridge to Narrows to UWA to home. 1 hour's sleep then home to work the short way! Nice morning for a ride, pity that Perth is so damn hilly and my gears are so large, had to stand a lot. Still weary. |
| Road Bike (Commute) 40:17 [2] 17 km (2:22 / km) | |
| shoes: Bike, Kestrel |
| Lovely still, warm, darkish evening for a pancake flat ride home along the river. Lots of mostly unaware pedestrians around the belltower standing on the path taking photos of the city, the bell got a real workout tonight. |
Wednesday Nov 21 |
| Swimming (Squad) 50:00 [3] 2.7 km (18:31 / km) | |
| slept:7.0 weight:74kg |
| Tired today. Arrived late. Swam poorly. Main set 8/6/4/2. Swam the 4 hard (6.04) which is 20s slower than one I did last week. And I tried. Yawn. Better eat lots and veg out at work today. |
| Running long 1:03:06 [2] 10.7 km (5:54 / km) | |
| shoes: Brooks Beast |
| Pseudo long jog with Haggers as the pace maker. Wil, Jen and I, very cruisy but I am still stuffed and wouldn't have run if no-one had turned-up. Bold Park to McGillivray, Rochdale, Wollaston, Zamia back. |
Tuesday Nov 20 |
| Road Bike (Floreat ride) 1:43:00 [4] 53.5 km (1:56 / km) | |
| shoes: Bike, Kestrel |
| Nice morning for riding, light easterly wind but a bit chilly, only 7 degrees this morning. By the end it was almost calm and was getting sunny. Big group, more even-paced today, no sprint at UWA for Eoin as a white stationwagon was running interference alongside the pack and no-one could pull out and go past. Enjoyed today. |
| Running (Reabold rear) 1:00:00 [4] 10 km (6:00 / km) | |
| shoes: Brooks Beast |
| 9 moderate reps up the back of Reabold with Wil and Saz. All around 2.03-2.08, jog back recovery. Felt tired, but at this pace it felt beneficial, some strength maintained. |
Monday Nov 19 |
| Swimming (Squad) 1:05:00 [4] 3.1 km (20:58 / km) | |
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| Pool was a much better temperature this morning, cooler. Wasn't feeling up for a hard session, still tired from weekend but the set was more strength-orientated. Main set 200 medium pace free, 20s rest, 100m hard medley, 30s rest. So it was a good technique swim in the easier paced 200m with tiredish arms from the the medley. Now off home for breakfast and a nap! |