Sunday Dec 23 |
 | Running (Dog jog) 26:00 [2] | |
| shoes: Barefoot |
| Easy run with the dog on the beach, lovely hot weather so the water was great. |
Saturday Dec 22 |
| MTB (Gungin) 2:40:00 [3] 38 km (4:13 / km) | |
| shoes: Bike, Merida |
| Really enjoyable ride with Pete, Ricky, Steve, Jen, Boltboi and Wil. Started at the Dell then round to Farrell Grove on the gravel roads, then single track from there to Gungin (blue tag, white tag, memory lane, link, up Gungin) and MundaBiddi to Pickering Brook for a feed and ice-creams. Then back via the BIG hill (no-one made it today, gravel too slippery), Gungin and fun descent to car-park. Fletch was riding pretty well and Wil improved as we went. Pete and Ricky are Strong. |
Friday Dec 21 |
| Swimming (Squad) 55:00 [3] 2.5 km (22:00 / km) | |
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| Some stuff and then some 25m relays. Body wasn't with it today and felt weak and slow. Was a nice sunny morning though. |
| Running 24:00 [2] 4 km (6:00 / km) | |
| shoes: Barefoot |
| Jog with the dog the length of the dog beach and back. Beautiful morning, flat calm and really shallow water, perfect for the dog! |
| Core Stability/Stretching 20:00 [3] | |
| |
| Usual exercises except it was very very windy and the sand-blast wasn't a lot of fun. |
| Running 25:00 [4] | |
| shoes: Barefoot |
| The loops in the session plus the warm-up and pseudo cooldown. We were too keen to get off the beach! |
Thursday Dec 20 |
| Paddling (Ocean) 58:29 [4] 9.4 km (6:13 / km) | |
| shoes: Ski, Mako 6 |
| Shortish paddle on the ocean before work. Surprisingly there was a moderate southerly wind blowing and it was a bit bleak but I paddled to the SAS abseil tower (34mins) into the wind thinking that the way back wouldn't be all that much fun to make up for the slog. Headed out to sea for 3mins to set up a nice angle back, then paddled back (23mins). Coming back was great, constantly stringing little runs together and coming back into Floreat got 500m worth of large swells and was honking along at up to 3mins 10s a kilometre for a few seconds! |
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| C • You are Organised 4 |
Wednesday Dec 19 |
| Running long 1:12:00 [2] 12.5 km (5:46 / km) | |
| shoes: Brooks |
| Easy run down to beach with Pete, Jen, Wil, Liz and Haggles. Up to Brighton, dropped dog off and then sped-up back around the Golf course. Not a very long run but it did the job. Hammies still good. |
Tuesday Dec 18 |
| Road Bike (Floreat Ride) 1:40:30 [3] 50 km (2:01 / km) | |
| shoes: Bike, Kestrel |
| Woke up to the sound of rain so sent Boltboi a text to see if he was on his way as I thought a bail would be bad form if he was! In his time zone it was clear and starry so he was on his way. Rolled up to the start point to see two people waiting, Boltboi and a girl in Riders Choice gear. And that was what a bit of rain does to a normally 40-strong ride in Perth!! Notables for today - not getting caught by the chase group, not getting caught by the Narrows Ride, not a lot of rain and no wind whatsoever, it was actually really nice. We even got a 3-person roll happening along Curtin Ave for a bit. Boltboi won the UWA sprint, but I gave him a really good leadout at about 46kph for the long straight. The girl kept up too so I was 3rd :-)
Scary moment for the morning, I was rolling down the short steep hill to Steve's Pub tucked down at about 50kph expecting Boltboi to roar past as he takes advantage of gravity's affinity with his svelte streamlined ectomorphic somatotype. 2/3 of the way down the hill a car ahead stopped to turn right into a driveway and at the same instant I thought "Oo-er, Boltboi will have to go left a bit" a white car came flying by me doing 70ish kph. That's when I thought things were going to get pretty nasty, and possibly the body a bit leaky...
It touched its brakes, then there was the sound of 4 wheel skid on the wet road for a split second and he swerved left around it, successfully avoided it somehow and then raised his left hand into the rear view mirror in the universal wave of "Sorry". Or should that be, "Yes I am a total utter f*ckwit who overtakes 3 cyclists riding single file whilst he's driving at 20k over the speed limit on soaking wet downhill road while just up ahead another car is turning right which I haven't even noticed as I'm focussed on passing bikes."
I had just starting planning a kerb jump to avoid the carnage of a spinning smashed car and was looking at a nice hedge just over a low wall and thinking, well that's as good as any impact zone when he made it by.
Scary. Boltboi supportingly said to me when he caught up "We thought you were a goner!" |
| |
| C • Group ride 2 |
| Running hills (6-up) 13:58 [5] 2.85 km (4:54 / km) +480m 2:40 / km | |
| ahr:148 max:163 shoes: Brooks |
| Ye olde session from the early 90s but minus the bridle trail which they've covered in scrub. Maximum efforts, long recoveries. Painful, but the pain didn't get worse only the body got noticeably less springy. Wil ran the first rep really hard then piked after 3. Saz and Jen were solid.
1.38 2.53
1.40 2.52
1.43 2.58 |
| Running warm up/down 50:00 [2] 6.5 km (7:42 / km) | |
| ahr:119 shoes: Brooks |
| W-up, c-down, recoveries jogging down hill. |
| Note | |
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| Worth noting was the feeling I had from partway through the cooldown right till this morning - no hammy tightness! Amazing how the absence of something that you forget is always there feels so different. I was able to get in and out of the car without semi-groaning, out of bed, take my shoes off, etc etc without feeling general tightness in the hams. No idea what's so different about yesterday. It's good though. |
Monday Dec 17 |
| Running (Dog jog) 50:00 [4] | |
| shoes: Brooks |
| Fairly solid run with a slightly tired dog. Did a hilly route through the grass strips in City Beach north, then along the beach to the drain and back up the Boulevard. Humid as buggery. Dog still surged the hills, made me struggle again! |