Training Archive: ToomsIn the 7 days ending 2007-12-16:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Dec 16 | ||
| Running (Dog run) 15:40 [4] | |
| shoes: Brooks | ||
| Hard 15min effort with the dog over to Dad's place, anticipating a slow walk/jog with Dad to the beach. | ||
| Running (Dad blob) 20:00 [1] | |
| shoes: Brooks | ||
| Very slow veggie jog / warm-up pace amble with Dad and a confused dog, a dog who was wondering why we were going so slow! A long time since Dad's been motivated enough to do any exercise so we jogged down the grass strip to the beach, about 500m north up to Hale then over the dunes to the beach. Then we walked to the drain and jogged up the Boulevarde. I ran hard home with the dog and he cheekily changed from "trot" to "canter" going up every sodding hill which, as he was on the lead, made me work to match him. He knew he was doing it too, I could tell by the look in his eye! | ||
| Paddling (Ocean) 43:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Spent 6 hours with Jen cleaning the house today ready for steam cleaning of the carpets Monday - ie. all the remaining furniture into hte laundry, bathroom and kitchen!! Also cleaned the oven, cupboards, pantry and washed all the walls of the house in preparation for painting. I was amazed when Jen showed me the ecosystem under the oven - I didn't realise that ovens could be moved. Did you know that the shelves can come out too? Wow. The lino under the ecosystem under the oven was amazing clean and bright once the backhoe was reversed away! Next job re-installing furniture, will be nice to have a frdige andwashing machine again, a week without them has made me hungry and smelly!
Funniest image from the weekend - seeing the cat Molly watching the fish in the new pond. She was watching from above, standing on the shadecloth that is suspended over the water's surface. But she was knee deep in water, all four legs!!! | ||
Saturday Dec 15 | ||
| MTB (Eagle Trail) 1:30:00 [2] | |
| shoes: Bike, Merida | ||
| Met Jen, Blotboi and Andrew (other half of Bea) at old railway / Pechey Rd 8am Saturday. Howling easterly wind but overcast and grey, even ended up thundering by end of ride. Rode up the railway through the pitch-black tunnel. Jen never told Andrew (who hasn't ridden before) what he as in for with the 400m?? long tunnel which is pitchblack bar, you guessed it, the light at the end of the tunnel. Track surface is old railway gravel but it is so dark you cannot see the sides, ground or even your hand in front of your face! Boltboi dropped his sunnies and had to search for them by feel and for some reason I had a disorientation feeling hit me for the first time in the dark, I could have sworn I was veering left into the wall but never actually was, very disconcerting.
Struggled up the first couple of hills way behind the others but then warmed-up and felt better. Rode like the gumby I am on the blocky laterite descents but was very surprisingly fine on the granite steep descent at the end and rode bits I normally walk. All a confidence thing. My new mtb shorts must have made the difference. Boltboi had a moment of communing with a grass tree, and then bled all over it from a graze on his knee. | ||
| C • prez 4 | ||
Friday Dec 14 | ||
| Core Stability/Stretching 20:00 [3] | |
| shoes: Barefoot | ||
| Usual exercises plus the high intensity 'cardio' 6min suffer-fest. Saz and Dawn came, Saz was more unmotivated and sluggish than either Wil or I ahve been in the last 4 weeks - - - and that's really saying something!! They bailed before cardio, Wil and I soldiered on. Felt much better after the session than before it, headed over to Mum and Dad's and found a lovely lamb roast awaiting. Mmm. Maybe I'll wait a few more weeks before putting furniture back in the house. Currently I have a bed, desk, chest of drawers and toaster! And some mis-matching cutlery. And a fish pond. I'll feed them up and then toast them, mmmm. Mind you, the cat might get to them first, she's getting braver with walking on the shadecloth that floats on the water and is held taut by tent pegs. I'll need to loosen them one day to teach her a (wet) lesson.
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| Running (Beach session) 34:00 [4]2.8 km (12:09 / km) | |
| shoes: Barefoot | ||
| Warm-up, running laps, piked on the cool down, was going to swim but the water felt a bit chilly so I froze my calves for a bit instead. | ||
Wednesday Dec 12 | ||
| Road Bike (Commute) 17:00 [1] | |
| shoes: Bike, Merida | ||
| Swimming (Squad) 50:00 [4]2.5 km (20:00 / km) | |
| main set was one I liked, 9 x 200 with 20s rest. 50H/150M, 100H/100M, 150H/50E by 3. Ended up "leading" my half of the lane as the drones in front of me cut their rest short each lap to leave on the feet of the person in front. The drones behind left right on my feet but I don't care, the idea was to get full rest and smash the hard bits, not just learn to swim slow and tired. Fools, I tell you! | ||
| Running hills (Reabold east) 18:00 [5]3.85 km (4:41 / km) | |
| max:169 shoes: Brooks Beast | ||
| Road Bike (commute) 18:00 [2] | |
| shoes: Bike, Gary Fisher mtb | ||
| Running long 1:10:00 [2]11.5 km (6:05 / km) | |
| max:131 shoes: Brooks Beast | ||
| Slow run to midweek park orienteering event at Lake Monger. And the same duration run back - for 750m less distance. Tired now. | ||
| Orienteering race (Lake Monger) 31:04 [5]* 7.02 km (4:26 / km) | |
| ahr:155 max:163 spiked:12/13c shoes: Brooks Beast | ||
| Ended up running this pretty hard but my pace never got much under 4min ks, the 'normal' pace I noticed each time I looked at the GPS was about 3.55-4.05/km. Explains why Pete was so damn fast, he can actually run closer to 3.20 pace in this sort of environment. I enjoyed the run with the map and was pleased that I was able to push hard the whole way through. I didn't tire particularly noticeably, but was aware that I wasn't ticking over the legs all that dynamically. On the plus side, no aches or pains (other than in my hammies when bending down to punch the controls on the ground). I feel like if I can get another half a dozen or so instances of this sort of hard running in over the next couple of months I should find myself able to hold a faster pace once again. Then I might have to try and run more than twice a week too... | ||
| C • Training 4 | ||
Tuesday Dec 11 | ||
| Road Bike (Floreat Ride) 1:40:00 [3]49.7 km (2:01 / km) | |
| shoes: Bike, Kestrel | ||
| Nice warm morning today but I still took 10km to even remotely feel like riding today, really struggled to get out of bed. Was pretty much on the back but riding comfortably all the way to UWA (barring the two small hills which people seem to struggle inordinately with). At UWA I saw Eoin on about 4th wheel up ahead and I tried to go past and give him a bit of a lead-out. By the time I bridged the small gap which opened up in the line I was pretty much stuffed and I think I gave him about 2s of respite before I faded left. Boltboi was on song today up to the golf course hill and was there at the end too. Wonder if he'll stay awake today? I'm unlikely to!! | ||
| Running hills (Reabold east) 18:00 [5]3.85 km (4:41 / km) | |
| max:169 shoes: Brooks Beast | ||
| 5 reps on a hot and steamy evening, no wind. Just the girls and I at training tonight - Jen, Meg, Bea, Saz, Ngaire, Dawn. Wil was at the cricket and Meg wanted to be there, her free tickets not arriving in time. Slow, Medium, Fast, Fast, Long Fast. Jog back recovery for first 3, plus 2mins for next two.
3.43 3.28 3.07 3.03 (1.07) 3.18 Very happy with this session as I was quicker than last week, felt like I had a strong long stride happening and was able to hold breathing under control till last 200m or so before going to hi-freq gasp mode. The extra 350m or so tacked on the front of the last one pushed the HR up to 169 about where my breathing blew! Had water with me but will be dehydrated tomorrow, can tell. | ||
| Running warm up/down 38:00 [2]6 km (6:20 / km) | |
| shoes: Brooks Beast | ||
| warm-up, cool-down and recoveries. | ||
Monday Dec 10 | ||
| Note | |
| (rest day) | ||
| On a roll, what's another day off going to do other than help me properly have a break. Trying to move in and move out is a bit draining too. Not to mention the mental hassle of solving the logic puzzle of keeping cat, dog, fish and Jen separate at appropriate times! It reminds me of an old logic teaser about getting cats, rats and dogs across a river but you could only put two in the boat at a time or something. | ||
| C • Sounds familiar 2 | ||