Training Archive: ToomsIn the 7 days ending 2008-02-03:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Feb 3 | ||
| MTB 1:30:00 [1] | |
| slept:7.0 shoes: Bike, Merida | ||
| My bike really needs a clean I noticed before this ride. This ride was an opoportunity for my sister Caitlin to redeem her birthday voucher for an MTB ride and snacks afterwards. She'd never ridden an MTB before, never ridden offroad and doesn't ride much. However, she proved that ignorance is bliss and proceded to negotiate drops, roll-overs and sundry obstacles with the right idea and pretty good success - - - I found it amazing what just came naturally to her! She was pretty unfit and the soft gravel challenged her at times but if she were to ride regularly she'd be amazing. Me Dad came along too on his brand-new MTB that he's ridden twice on the bitumen. He fell off a couple of times, probably slept for the rest of the day afterwards but seemed to genuinely enjoy it too. MTBjen took Caitlin for an extra 500m loop and tried to break her. "It's much more fun this way..." were her words just before Cait did her ankle... | ||
| C • not my fault... 1 | ||
| MTB 26:00 [2] | |
| shoes: Bike, Merida | ||
| Drove from Jarrahdale to Dwellingup to map some of Scotch College's bush area. They'd left the gate locked so I 4wd up to a more isolated parking area then rode my bike in to the bit I had to map. Not only was the gate locked and the temperature about 36 degrees and it was midday but I realised I'd left my shoes at home - consequently spent 3.5hrs walking around on the side of a steep hill in my MTB shoes! | ||
Saturday Feb 2 | ||
| Road Bike (Commute) 35:00 [3] | |
| shoes: Bike, Kestrel | ||
| Dribbled up to Trigg with MTBjen but then had a middle-aged guy blast past us at an impressive speed. A few minutes later he was still 200m ahead so I asked Jen if she wanted to do the "humilated by a chick" manoeuvre? She agreed so I ramped it up to around 50kph (wind assisted) with her on my wheel and then just before we reached him I peeled-off and sat on her wheel as we went past and humilated him via chick pass! Continued on solidly to MetrO event. | ||
| Orienteering (Hillarys MetrO) 54:00 [2] 9 km (6:00 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| What an awful run. The course was pretty well-set but it was one of my least enjoyable runs ever. And somehow Wil managed to almost be beated by me. On the way to my first control I found the correct minor track but then it split into 3 unmapped minor tracks. Not so good. On the way to 2 it was really really hot. My third was hung 20m away from where it should have been on a different feature, cost me time. It got hotter on the new black tar in the subdivision of McMansions. I sweated a bit. I felt really lethargic. No-one else had come my way and I was lonely. Must've been doing it all wrong. Still tired from the week before. Sweated some more. Saw Boltboi. Sweated more. Saw Fletch. Then the sweat-soaked jocks fell down, being held up by the crutch of my shorts. Not a good look in suburban swanky Hillarys to be jogging along reaching your hand down the inside of your shorts and out the bottom of them to grab your sweat-socked jocks and pulling them up. Two attempts later I pulled the sides so high up they hung out the top of my shorts. Again, not a good look. But they stayed up from there on although my rasping breathing became a little higher pitched. After the 87th revision of my loop I missed out all the sensible ones and instead walked up and down the dead-ends in the sand dunes to complete quite definitely my worst metrO event ever.
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| Road Bike (Commute) 45:00 [2] | |
| shoes: Bike, Kestrel | ||
| Legs were knackered into the wind, not from the run or the ride but still from lack of sleep and lots of training in preceding fortnight. Really struggled slowly home, MTBjen disappeared wayy ahead and I had to stand up on the undulations through the dunes. Was going slowly enough to not present as a hazard to the girls in bikinis showering next to the path at Scarboro Beach. Glad I forgot to reset the computer and couldn't see it hit single figures up Col du Glenelg. | ||
Friday Feb 1 | ||
| Core Stability/Stretching (Beach session) 25:00 [3] | |
| slept:10.5 (rest day) shoes: Barefoot | ||
| Soft all round tonight. Soft sand, hardly any punters, Wil softly bailed early, my muscles were soft, Cherie was softly late. We all softly bailed from cardio. | ||
| Running (Beachsession) 18:00 [3] 2 km (9:00 / km) | |
| shoes: Barefoot | ||
Thursday Jan 31 | ||
| Road Bike (Red Rock) 2:02:00 [4] 61.7 km (1:59 / km) | |
| slept:7.5 shoes: Bike, Kestrel | ||
| Struggled to get out of bed this morning in the pitch blackness. Got to Claremont in time though and determined to not dig myself deeper into fatigue so told Boltboi I'd see him at the end of the ride. I hung near the back which sometimes is a bad move as it lacky-bands so much but the group was pretty even today and with the massive easterly blowing it was pretty much only the front 5 who did any work of any note so I hung in there ok. With the crosswind along Deepwater Pt the line staggered onto the wrong side of the rode as the softy roadies all hid in the draft. Weak. It was slow enough that I could keep up on the left and start my own line in parallel but halfway back!
My new seat came loose coming down the freeway in the pace-car zone where the group slows to low 30s. I stopped at the last overpass, fixed it and then set off in hot pursuit around 40ish kph and hoping I'd be able to intercept them at the narrows, as it was I saw them going under the bridge on the path so kept after them and got about 2mins recovery before the Mts Bay Rd surge. From Brewery to Boatshed I did my only real work of the day and held 48 - 51kph with the aid of the tailwind. 4 people only went past in the sprint at the end, tee-hee. | ||
| Road Bike (slow commute) 37:00 [1] 11 km (3:22 / km) | |
| slept:1.5 shoes: Bike, Gary Fisher mtb | ||
| Veggie ride to work into the easterly. Didn't feel too bad generally, but the legs refused to back me up in that feeling! | ||
| Road Bike (Commute) 45:00 [2] 20 km (2:15 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Easy ride after work, dead still, pretty warm. Lots of tourists near Barrack Street taking photos of the city lights?!? | ||
Wednesday Jan 30 | ||
| Running long (amble tiredly) 1:41:59 [2] 15.4 km (6:37 / km) | |
| slept:8.0 shoes: Brooks Beast | ||
| Drove to work, can't get to training after work on time otherwise. Felt pretty good all day, comes from not being fresh enough to run hard at training I think. I should adopt the Fletch training philosophy and taper for every single session - that way I at least would get a benefit from running as hard as I ought to. But then the Keen race would be more purgatory-like than it's already going to be...
Started running with MTBjen and Wil, actually it was more of a slow jog that whenever the ground angled marginally upward pushed me into the red zone, even at 6.5min ks. We waffled around to home for Jen to do her hour, then did an extra hour or so without any change in pace, infact we were slower I think as the beach was a long section into the wind. First 6.44km in 44:28 @ 6.54/km Next 8.96km in 52.30 @6.31/km | ||
| C • Funny you should say that 4 | ||
Tuesday Jan 29 | ||
| Road Bike (Floreat ride) 1:36:40 [4] 49.7 km (1:57 / km) | |
| slept:7.0 shoes: Bike, Kestrel | ||
| Nice morning today, not much wind and a better (smaller) sized group than normal. I was feeling good and spent a bit of time near the front, was boxed in when the chase group came past but the main group still rode pretty strongly through the hills. I was 3rd up Rose's hill but easily first up Devil's Elbow. Eoin and two or three others were waiting at CCGS after going with the chase group. Saz rode well today, took a few turns at the front on the way down to Freo, and once again, cut infront of a ute at the 90 degree turn at Port Beach! MTBjen suffered a flat on WC Hwy, rumour has it after aiming for every drain and piece of glass on the road up till there, so was nowhere to be seen. Boltboi went to the front down the hill to Steve's and after the group was split into 4 and the rest, going onto Hacket Drive, we waited until he got on and then picked it up. Not sure who won the sprint, about 10 of them came flying by with 200m or so to go. | ||
| Road Bike (Commute) 38:00 [1] 13 km (2:55 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Home from group ride, two bowls of cereal and a shave then off to work. Forgot to take the bin up so back to get that. Legs a bit tired. | ||
| Running intervals (McGilivray) 33:00 [4] 8 km (4:08 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| One of the toughest times I've had trying to complete a session, let alone remotely near the goal pace. I felt ok all day, not tired, but when I rode home from work my legs were sluggish but I failed to heed the warning signs and wasn't expecting the worst. Aiming for 3.48s I ran the first four x 1km with 2mins jog at
3.54 (awkward but hey, it's the first rep) 4.01 (legs pretty stuffed, will pick it up on the next) 4.16 (one word, ugly) 4.15 (worse) 0.33 (worserer and head spins) Pulled out, walked to the shade of a rubbish bin and lay on my back for about 5mins. Got up then determined to finish the distance, albeit slowly. 4.02 (felt heaps better) 4.04 (surprised to maintain) 4.04 (can hold this) 3.59.91 (really really wanna go sub-4) What a crap set of times, but very glad that (a) saw it through; (b) no back pain at all; (c) no hammy pain. Once I get a chance to freshen-up I should be all good again. Emotinally not happy with the session, but stupid cold hard logic says that if it were one of my athletes I'd say "you've had a big week of training after a month or so of shite, you're gonna be tired." I'll deal with it for a week or two and build up some resiliance for the Karri MTB which I want to be vaguely in contention for top 15 or so. | ||
| C • Stupid hard cold logic?? 1 | ||
| Running warm up/down 26:00 [1] 3 km (8:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Warm-up, recovery plods and run-throughs. Cool down not really happening. | ||
| Road Bike (Commute) 38:00 [1] 11 km (3:27 / km) | |
| shoes: Bike, Gary Fisher mtb | ||
| Strong headwind all the way home, and even with 3 toasted sandwiches for lunch and a large Mocha cold milk drink I still felt like a plonker on the bike. I think it's partly because I realised how light MTBjen's "crap" bike is compared to this solid steel & lead jobby. | ||
Monday Jan 28 | ||
| Paddling (ocean) 1:40:00 [2] | |
| slept:8.0 shoes: Ski, Mako 6 | ||
| Met Boltboi, Evo and MTBjen for a paddle from Floreat beach at 730am. The ocean wasn't as flat as anticipated with a small wave on the edge. Both Boltboi and Evo lost their sunnies, but Evo luckily found his with a lucky dip grab into the sandy water. We paddled down to North Cott into the sou-easter then did a u-ey and headed back with the small swell. Lovely morning for a paddle and a few skates on the way back but not big enough to make it exciting. Good fun. | ||
| Swimming 8:00 [2] | |
| Swam out to the can and back with Evo and MTBjen. Water was so warm! | ||
| Road Bike (Commute) 45:00 [3] | |
| slept:1.5 shoes: Bike, Gary Fisher mtb | ||
| Rode quite hard with MTBjen into Leederville to watch the criterium. As we got there we saw them roll out for the start. Found Boltboi then watched the race. I found the bakery which was rewarding. Then we rode home a bit slower. It's nice around Herdsman on the km or so of trail. | ||
| Running warm up/down (Dog jog) 29:49 [2] 5.5 km (5:25 / km) | |
| shoes: Brooks Beast | ||
| Easy run down the hill, up the hill and down the hill to the beach with Haggles. Easy run u-p-p-p the hill, downthehill and u-p-p-p the hill home again. Dog pretty lazy today, reckon still tuckered out from yesterday's run. | ||
| Running intervals (Playtime) 3:20 [5] 1 km (3:20 / km) | |
| shoes: Barefoot | ||
| Absolutely magic down on the beach, sea breeze in of course but it was almost a warm breeze. Beach was pretty flat as it looks like overnight the waves wash over the little 1foot sand cliff and towards the dunes so I had a nice surface that tempted me to do some drills. Initally I was going to run up to Brighton but after a minute or so I looked back and Haggles had decided to lie down next to a girl in a yellow bikini and not run! I gave in and instead did 10 x 100m hardish with the wind with a jog back. Focusing on lengthening my stride and running properly, something that a few years of neuroma's and hammy pain has made but a distant memory. | ||