Training Archive: ToomsIn the 7 days ending 2008-01-27:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jan 27 | ||
| Running long 1:50:43 [3] 20.34 km (5:27 / km) +577m 4:46 / km | |
| slept:8.5 shoes: Brooks Beast | ||
| A tale of two runs in a way. First part was the 'errand fulfilling' part of the run where I combined i) returning the overdue Transformers DVD; ii) taking the dog to the beach; iii) calling in at Mum & Dad's and iv) saying goodbye to my cousin and her family who are flying back to Sydney today. I don't think I can claim v) washing the dog as my parents pool didn't really have all that many bubbles in it! I then dropped the dog home and headed out again for the second half of the run around Herdsman Lake clockwise. It was getting damn hot by the end, around 10pm so I think the rest of the day is a write-off until 6pm-ish in terms of exercise.
On the second half of Herdsman I was feeling surprisingly good and even passed to centenarians on the push bikes. Yeah, I can pass ancient people pootling on their bikes. She had a cadence of about 5rpm, he looked like the Hunchback of Notre Dame. They didn't go for the re-pass! Coming up Hale I made two girls ride harder than they intended as they headed for the beach as I don't think they wanted the ignominy of being passed by a jogger! I had a 750ml bottle of sports drink with me today and also had a carboshot as I figured I need to not destroy myself with insufficient hydration/fuel. 5.5min ks off the beach. 6.5min ks on the beach. 7.17km around Herdsman at 4.57/km | ||
| Swimming (Ocean) 30:20 [3] 2 km (15:10 / km) | |
| Was going to do a 'paddleback" from Freo but couldn't get a lift down so drove to the beach and went for a swim instead. Not quite the same fun factor but was good in its own way. Swam from Floreat up to the groyne (14mins) then back to Floreat (8mins) then another 8mins to make it worthwhile. Very strong sou-wester blowing hence the speed differential! | ||
Saturday Jan 26 | ||
| MTB (Gungin) 2:40:00 [3] | |
| slept:6.0 shoes: Bike, Merida | ||
| Not sure how long it took today, but it took this long last time! We started about 720am as I got there a bit late, then had to muck around with my new seat post. It was pleasant temperature for an hour so and then it got HoT. Tracks were very dusty and in some places the pea-gravel was like a truck emergency arrester bed... or an Ikea coloured ball-pit, very hard to keep the front wheel pointing the right way. I was really happy with my riding today, was riding much more smoothly than normal, only downside was after the shop-stop my legs were rooted and I struggled on the climbs. tRicky made it all the way up 'the whore' - but Boltboi and I noticed a new wooden sign that said 'The whore no more!' - - - gives us a bit of single track to explore that presumably negates the need to climb this bugger of a hill. Fletch, Evo, MTBjen, Boltboi, tRicky and Wil came along, a good ride and now people are getting more familiar with the tracks fewer stops.
Boltboi rode from Helena Valley primary school, the idiot, for an additional hour beforehand and afterwards. Pretty gutsy in 36 degree heat! tRicky rode from Welshpool up Kalamunda hill to get there. I drove in comfort 'cos I'm soft. | ||
| Note | |
| Got an email from Boltboi today at 12:38pm asking if I'd ride "6am Helena Valley tomorrow?" Sh!t I thought, isn't he hard-core? Must've taken some of tRicky's drugs on the way home when they were together.
Then a few hours later I still couldn't believe it so checked 'properties' on his email and saw he'd sent it 23hours and 48minutes earlier!! His server is as slow as Wil on the downhills. Boltboi was probably walking his bike up a hill at 12:38pm today... The Natural Order is restored! | ||
| Road Bike (Commute) 33:20 [2] 11 km (3:02 / km) | |
| shoes: Bike, Merida | ||
| Rode home from work into a screaming westerly. Oddly my legs weren't too tired from this morning's MTB but the soft tyres didn't feel particularly swift on the bitumen! Had a near miss when a car came from the median strip on my right aiming for the slip lane on my left to turn left... the driver didn't see me and I heard the girl in the passenger seat yell "Look out, look out, look out!" and she swerved right then decided to go left nonetheless and fanged it across the front of me. White hatchback, P plates, 4 young blonde girls giggling away in it. Driver's attention less than completely on the task at hand. | ||
| Road Bike (Pootle) 20:00 [1] | |
| shoes: Bike, Gary Fisher mtb | ||
| Rode from MTBjen's parent's place up to Kings Park for some food, watched the fly-overs from the jets which were awesome and then the fireworks. Kings Park very empty compared to how I imagined it would be - there were people playing soccer, cricket and very friendly atmosphere. Fireworks were the same as fireworks always are, but the sandwiches and fruit salad were par excellent! | ||
Friday Jan 25 | ||
| Road Bike (Commute) 35:00 [2] 12.5 km (2:48 / km) | |
| slept:11.0 shoes: Bike, Gary Fisher mtb | ||
| Nice ride to work this morning, no headwind unusually and it was just a bit cooler today. Felt a bit more energetic this morning, wish I'd felt like this for Tues and Thurs rides - maybe there is hope! Wore my baggies and my fluoro safety shirt but alas no roadie types to draft off. | ||
| Core Stability/Stretching (Beach session) 30:00 [4] | |
| shoes: Barefoot | ||
| Usual exercises, only 4 of us tonight, Cherie, Ngaire, MTBjen and myself. Weather was pretty good, wind wasn't strong enough to cause the usual sand-blasting problems. My back was fine throughout the session but my legs were weary. 'Cardio' at the end was hard getting up the dune and I didn't make much time up on Jen, maybe only 15-20s. Handicap will alter next time!! | ||
| Running (Beach session) 25:00 [4] | |
| shoes: Barefoot | ||
| The hard runs between the exercises plus the easy warm-up. (Cool down was a great float in the ocean!). | ||
| Road Bike (Commute) 32:00 [3] 11 km (2:55 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Home from work the short(er) way. Other than the headwind it was fine and dandy. | ||
Thursday Jan 24 | ||
| Road Bike (Red Rock) 2:00:40 [4] 60.7 km (1:59 / km) | |
| shoes: Bike, Kestrel | ||
| Uneventful ride bar that once again I was off the back heading down to Freo, getting back on on the way through to the Highway. Stayed with the group fine after that as I think some of the guys tire more than I do. It was tough out to UWA as it was over 50kph the whole way with the easterly behind us. Boltboi was really strong today, up with the group all the time and contested the sprint.
Some idiot car nearly took us out as we rode (just the two of us) through the roundabout at Smythe road / Karakatta cemetery. he came from the left, saw us in the roundabout and carried on nonetheless. He was lucky about 90s later that the lights when green for him as we were thoroughly pissed off. Guess what? He was a P-plater. Legs rooted on the way home, watched the average fall from 30.9 to 30.1, silly hills. | ||
| Running (dog jog) 15:00 [1] | |
| shoes: Barefoot | ||
| Took the dog to the beach and whike down there for 40mins or so took doggo for a jog. Part motivation was to see if my back stopped aching - it's been achey this arvo. | ||
Wednesday Jan 23 | ||
| Road Bike (Commute) 47:55 [2] 20 km (2:24 / km) | |
| shoes: Bike, Kestrel | ||
| New seat has made me a bit tender after yesterday's ride. Commuted to work via Herdsman path, Fwy north path, said goodbye to mtbJen in the city then carried on railway path to Central ave. Strong easterly loaded with negative vibes this morning. Saw or passed 4 people on bikes who had their helmets with them but not done up, hanging from the handlebars, clipped to aero bars, banging against front forks etc. Weirdos. | ||
| Road Bike (commute) 42:20 [3] 19.65 km (2:09 / km) | |
| shoes: Bike, Kestrel | ||
| Left work in stinking hot conditions with a strong easterly. Decided to repeat this morning's route and do it quicker pretending it was me rather than the easterly wind that would make the difference. Had a E headwind to the railway, great tailwind down to Perth and then again out to Hale Road then as I went under Powis Street I smacked into a huge gust of the incoming Sou-Wester. Typical. Headwind from there home up the hill. | ||
| Running (long) 1:26:04 [2] 14 km (6:09 / km) +462m 5:17 / km | |
| ahr:126 max:152 shoes: Brooks Beast | ||
| Wasn't really up for this run but although slow it wasn't the disaster I was expecting. It was really hot, and particularly humid - it's been a long time since I've guzzled at almost every possible drink tap! MTBjen was with Wil and I till Floreat Surf club, then we went our separate ways meeting up back at the pool. Wil and I continued along the sand till City Beach where we suddenly needed a drink stop at the tap. While drinking we happened to notice 24 female beach volleyball players training 10m away. Then we carried on a bit further south and back up Oceanic drive. Wil changed to a walk there and I did the last 15mins alone. Legs particularly heavy, but mentally a bit better tonight. Have drunk about 3L of coke, milkshake, cordial and water since the run. | ||
| C • Volleyballers 3 | ||
Tuesday Jan 22 | ||
| Road Bike (Floreat Ride) 1:39:06 [3] 49.7 km (2:00 / km) | |
| shoes: Bike, Kestrel | ||
| Rode at the back of the 'slow' group today with Saz but I was the only one dropped along Freo as the 'chase' group came through, replete with Sean O' on his MTB and knobblies. Thankfully the fast group had just dropped him at that point. Saz chased, I chased too but didn't cut infront of a taxi on the 90 degree right at Leighton and I came by her as we got onto Stirling Hwy. Cruisyish after that as I attached myself to the back of what was now the 3rd/4th pack and rode with Eb up the hills in Mossie Park. Didn't do Kings Park, very wary of my back 'going' again, but other than a warm feeling of heat on the spot it was ok and seems 98% now at work. Very weary today. | ||
| Running intervals (McGillivray) 30:00 [4] 7.7 km (3:54 / km) | |
| shoes: Brooks Beast | ||
| 5x1500 with 2mins recovery jog trying to run at 5:40s to match the pace from 5k timetrial the other week. I really felt the lack of any serious run training recently, and the lack of enough sleep, and the lack of good lower back! Did the first one a few metres behind Fletch and consequently was up on required pace, struggled a bit in the last 500m of the 2nd rep. Couldn't maintain pace in the 3rd, had to ration my effort in the last two just to keep a steady pace. Searching for any positives, my back didn't hurt much, just a few twinges in the last two reps, and no hamstring pain at all during, and surprisingly after. Maybe if I actually run as fast as I ought to I'd pull up sorer, probably like Fletch. I'll have to look at his log as he was running fast and strong. Jess, Jen and Wil too. In fact, everyone bar me tonight! Sigh.
5.33 5.40 6.00 6.16 6.06 | ||
| Running warm up/down 25:00 [3] 4 km (6:15 / km) | |
| shoes: Brooks Beast | ||
| Easy jogging, recoveries, run thrus. | ||
Monday Jan 21 | ||
| Note | |
| (rest day) | ||
| Had a look at the tri calendar after yesterday's motivation and raw emotion of watching Saz and MTBjen smash the women's field while keeping Fletch, tRicky and Boltboi honest. But the tri season is effectively over - 6 of the series events are gone, and the rest are pretty much far-flung country events or clash with my trip east. And this weekend would cost me $80 for a race less than 1hour long... stick that!
So I'm going to have to find a different way to get some race intensity in this latter half of summer or I'll be in the unusual position of being less fit at the end of summer than the beginning! | ||
| C • Summer racing 9 | ||