Training Archive: ToomsIn the 7 days ending 2008-01-06:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Jan 6 | ||
| Running 26:00 [1] | |
| shoes: Pearl Izumi meshy ones | ||
| Very very easy jog with dad to the beach with Haggles, walked along the beach then very very easy jog home again. Haggles went up to a baby that was sitting on a rug holding some food. Not for long. Luckily the Mum found it funny! My hammies are a bit tight after yesterday's run. | ||
| Paddling (Paddleback) 1:15:00 [3] | |
| shoes: Ski, Mako 6 | ||
| Probably the most fun training session I've had for a-ges. Jen and I got a lift to Port Beach with our skis and then paddled back on the stonking southerly, absolutely exhilerating! Jen hadn't paddled on rough ocean before but I was confident she'd have the balance and she was fine. Fortunately the swells didn't get too large till near Cottesloe and by that time she was getting the hang of when to paddle hard to pick up the runs. By South City Beach some of the swells were breaking as the white caps coincided with us paddling NW to pick up a better angle for the SW swell and I had two anxious moments as the whitecaps flooded the boat and buried me chest deep, no falls though and some awesome drops! Arriving at Floreat I just kept paddling as it was too messy to stop and wait, fortunately had a small lump to ride in but broadsided about 10m off the beach and before I could straighten up the next wall of whitewater came through and washed me sideways to the sand.
Jen had a slightly different experience on the way in with the ski almost catching two waves before the third wrapped it up and sent it scudding towards shore. Earlier to this Jen had been hit by a wave that sneaked up behind and broke over her and she was floating sans ski trying to swim in - which was difficult with the current and the rough waves. I managed to grab the ski, haul it up the beach and then turn in time to see Jen go over the falls on a sizeable lump of water and surface a worrying while later without her paddle, cap or sunnies. Paddle was ok, Jen spent a few hours draining salt water out of her sinuses at inopportune moments through the rest of the evening! | ||
Saturday Jan 5 | ||
| Orienteering race (Warnbro MetrO) 44:57 [5] 9.05 km (4:58 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| My first MetrO series event for a couple of summers I think. Tried to avoid them last year as running through the streets when you are relatively slow, and pretty sore is just no fun. Today I was not fast but not sore and I gave it pretty much a 90%+ effort. At the start I had predetermined to run to the NW corner of the map, only some 500m or so away. After getting the first control I realised that that had cost me some distance already! D'oh. Particularly when I saw that Grilla had popped out infront of me after going much more sensibly to #4 first. After that I just ran down the coastal strip where the controls were really tightly clustered figuring when I got to the bottom of the map I'd pick a nice straight line on the way back through the streets. Trouble was I already had enough controls to have to miss a few on the way back and it felt inefficient. In retrospect it wasn't so bad, bar two controls I did exactly what Robbie J did but he just did it 5mins faster on his "easy" effort. Ricky was next but by God he started fast, I just can't do that unwarmed up! | ||
| Road Bike 2:08:00 [2] 63 km (2:02 / km) | |
| shoes: Bike, Kestrel | ||
| I managed to get Carol Brownlie to drive my car home and so Jen and I rode back from the event with the sea-breeze behind us. First 18mins was on the road but the rest of the ride was on the freeway cyclepath and pretty easy. All big chain, but wind assisted. I was fine on the flats and downs but leg tired on the small gentle upslopes.
Saw two snakes on the cycle path down near Thomas road, about 1km apart, first snake sighting for this year. | ||
Friday Jan 4 | ||
| Note | |
| Went to Dwellingup to add to the bush map of Scotch College's camp. Map was much changed in 7 years and so just the re-map took most of the day and I only got a cursorary look at the extra bit, that'll have to wait till my next Friday off work. Long wearying day. | ||
Thursday Jan 3 | ||
| Road Bike (Red Rock) 1:58:00 [4] 61.5 km (1:55 / km) | |
| shoes: Bike, Kestrel | ||
| Wasn't sure if this was a good idea or not, but I enjoyed last night's run which meant I must have been beginning to recover. It was so hot last night I think it made it an easy decision to get up and ride - hot, still, and dark.(27.9 degrees at 6am when the ride proper started!).
Quite a large group of about 25 in the "slow" group and yet I still managed an average of 32.4km/hr including the 40mins of blob in and cruise home. Pete was there, and destroyed the concept of riding side-by-side as only he can! Burke Drive and Mounts Bay were the two occasions that spring to mind where it meant going 45kph to get infront for a bit. | ||
| Paddling (Ocean) 40:00 [2] | |
| shoes: Ski, Mako 6 | ||
| Nice cruisy paddle with Jen between the bike ride and heading to work. Stinking hot already (9am) so the moist air on the water was a bonus. Felt much more human in the last 15mins of the paddle than I did for the first bit where I was a bit tired and uninspired. | ||
Wednesday Jan 2 | ||
| Running long 1:18:32 [3] 14.45 km (5:26 / km) | |
| shoes: Brooks | ||
| Thought I'd struggle a lot just to complete this run but actually found I enjoyed it. Ngaire, Liz and Jen tonight. We stayed pretty much on flat ground as it was about 38 degrees and overcast, Jen and I had tired legs and Ngaire is not so fit. Liz and I did an extra bit around the golf course and then I ran home from there. My quads still a bit tender on teh downhills and devoid of energy on uphills. First 8km at 5.33/km, next 4.2km at 5.28/km with Liz, then last 2.26k at 5.04/km. Got home having drunk over 750ml on the run and proceeded to drink about another 2L. I didn't quite do a Haggles and drain the fishpond though. | ||
Tuesday Jan 1 | ||
| Road Bike (Floreat ride) 1:40:00 [3] 53 km (1:53 / km) | |
| shoes: Bike, Kestrel | ||
| A bit breezy this morning for the group ride, Boltboi was strong, Jen rode with us to Freo then carried on to work in Rockers, Pete was Pete and some other guy showed up and hung on. I got tired before Udub, badly so, and struggled through Kings Park and home. Legs still empty and a bit tired-sore. | ||
| Paddling (Ocean) 1:01:00 [3] 9.7 km (6:17 / km) | |
| shoes: Ski, Mako 6 | ||
| Steady paddle up to nearly Trigg and back straight after the ride. Funny weather, bleak and overcast but heading for 36 degrees. Boltboi did well on Jen's XT. Coming back felt slow and hard work but was only 90s slower. Odd. | ||
| Running hills (6-up) 16:00 [4] | |
| max:164 shoes: Pearl Izumi meshy ones | ||
| Will get the times right later, but this was an appallingly bad run for me. Legs were totally empty and even my weeny quads were sore which is unusual - too much riding I think, knocked me about a bit. Almost reduced to a walk on the steeper hill.
1.52, 3.10 1.50, 3.06 2.00, 3.30 Tried manfully to lift the pace on the second set and succeeded to a mediocre time, but that finished me off. Fletch came along tonight and smoked up the hills, proving that the times I see in the log from 10 years ago were actually feasible and not misprints! | ||
| Running warm up/down 50:20 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Will correct times later, warm-up, cool-down and recovery blobs. | ||
| Note | |
| Last year's training, 1 Jan to 31 Dec '07:
Roadie 153hours Running 149 hours MTB 104 hours Paddling 71 hours Swim 70 hours Rogaine 53 hours (sad really) AR 30 hours Multisport 26 hours Core/stretch 25 hours Orienteering 23 hours (better lift that in 2008!!) Nothing else of any consequence Total 753 hours. I look as my major accomplishment as recovering from my punctured lung in late '06 and getting a full year of training done with no particular injury concerns, first time in a while. Now I should try and maintain the base and summon up some direction for this season, what focus shall this year take I wonder. I'll play it by ear for a bit, except that there'll be fewer triathlons than last summer the $70 entry fee is just a bit steep to do regularly! | ||
Monday Dec 31 | ||
| Road Bike (Comm) 54:00 [2] 25 km (2:10 / km) | |
| shoes: Bike, Kestrel | ||
| Didn't swim this morning as I was very tired all yesterday, and still tired when I woke up early. Slept on till 7am and then rode with Jen into the city via Freo line. Rolling along near the 'Ent. Cent.' we followed a kid on a BMX who had trousers several feet too long for him and similarly wide. He was standing up all over the bike weaving it across the path from side to side and laying rubber every 10 or so pedal strokes. In contrast, when I rode home via Fwy Nth, I heard a sound I only normally hear in triathlons - the rumble of carbon wheels passing me at speed. This dude was in matching full black and red kit, down on his aero bars on his full-varbon Felt bike and doing about 42kph along the cyclepath around Herdsman. 30s slower on the way home, but a nicer more path ride. | ||
| Orienteering race (Monument Hill) 40:00 [4]* 7 km (5:43 / km) | |
| ahr:138 max:155 spiked:11/14c shoes: Brooks | ||
| Was looking forward to this run but was tired during the day still and the legs heavy. Couldn't get HR up nor the pace up and I struggled to maintain a decent run, let alone any significant effort. Not very enjoyable even though it should've been. | ||
| C • NYE 1 | ||
| Orienteering race (Monument Hill) 40:00 [4]* 7 km (5:43 / km) | |
| ahr:138 max:155 spiked:11/14c shoes: Brooks | ||
| Was looking forward to this run but was tired during the day still and the legs heavy. Couldn't get HR up nor the pace up and I struggled to maintain a decent run, let alone any significant effort. Not very enjoyable even though it should've been. | ||