Training Archive: ToomsIn the 7 days ending 2008-02-10:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Feb 10 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Slept pretty well but still feel sleepy. Have to spend half the day at work and then finish a few hours of OCADing by tomorrow morning so will just concentrate on eating and working. Quads and hams a bit tender, otherwise ok. Happy with that given the 3 hard runs and the long run this week. | ||
Saturday Feb 9 | ||
| MTB 5:20:00 [3] 67 km (4:47 / km) | |
| shoes: Bike, Merida | ||
| Early dark start to avoid the heat and get some time later in the day. Started off a bit tired and leg sore and then got mega-hungry by about 1hr mark. Needed to catch up with MTBjen who had the sandwiches but she was on a mission and was leading tRicky and Boltboi at a determined pace ever onwards and I rode the whole Blue tag trail on my own pining for a sandwich. I eventually grabbed a sandwich when they stopped at the start of the white tag trail, then about 20mins later I came good and although tired got through the rest of the ride slowly but ok. Had a couple of stops near Pickering Brook and then rode up the new single track from the creek crossing to top of the mega-hill. Will be a great track in a few more weeks when it's ridden in. Coming down off Gungin was great fun with no loose gravel after Thurs rain. | ||
| Orienteering race (MetrO) 38:45 [4] 8.09 km (4:47 / km) | |
| shoes: Brooks Beast | ||
| Really struggled between the end of the MTB ride and start of this run, very very tired from not quite enough sleep followed by a bit too much riding and simply unable to get enough recharge into the body. Consequently started the MetrO expecting to feel crap and go very slowly. I spent 30s scanning the course and then headed out with a plan for the first 6 controls - normally I just go to the nearest in whatever direction. Felt ok in the first 100m and was pleasantly surprised. Discovered I was going the same way as Tapscott and Evo (both on the medium). I was running exactly at Tappy's speed but Evo caught me at my 4th after getting an extra control, one of the ones which normal people don't deviate for but which Pete makes a habit of getting, I think primarily so he can just win each week, but with several kilometres more than the next person! In one leg he gained about 80m, he goes so fast. I'd pretty much decided what I was doing by halfway round and then butchered the micro-route choice between 5 controls and added about 1/2km. Bugger. Soldier on, put it out of your mind! Ran pretty solidly, even after my 14min blow-up spot and was a bit dismayed to see Wil finish just infront of me and tRicky already giving his post-race interviews. GPS said 8km for me, Curryman who did what Wil did ran 7.1, Simmo 7.05 so I essentially ran a very poor choice. Very glad MTBjen didn't do the long course as she beat Tappy who was running my speed... | ||
Friday Feb 8 | ||
| Core Stability/Stretching 10:00 [0] | |
| Took the dog for a short walk on the pristine beach - the tide must've been high last night as the water had been running down to the dunes and pooling. We were the first down there as it was just on sunrise and dog loved it as the ball bounced on the sand for him. I did my neural hammy stretches and some quad/hip flexor stretching. Bit stiff from the last few days. | ||
| Swimming (ocean) 13:00 [2] 0.85 km (15:18 / km) | |
| Ocean was super super flat - the reflected waves off the beach were almost big enough to body surf. Swam up towards the groyne and back straight before beach training. Forgot my goggles for the thrird time in a row but other than not being able to see much it doesn't bother my eyes all that much. | ||
| Core Stability/Stretching (Beach session) 30:00 [3] | |
| shoes: Barefoot | ||
| Lovely easterly blowing tonight, very warm but not unpleasantly so. Beach virtually deserted which was strange. Vera, Dawn, Wil, Jen, Ngaire and I tonight. Legs took a bit to get going but it was actually the first session in a couple of months that I was able to attack rather than survive. Did 'cardio' afterwards hence extra 5mins. Fantastic float in the big salty swimming pool afterwards. | ||
| Running (Beach session) 15:00 [4] | |
| shoes: Barefoot | ||
| Running bits. Sand a bit firmer today after the water wash overnight and 48mm of rain yesterday... If only the 5ktt had been last night!! | ||
Thursday Feb 7 | ||
| Running long 2:00:20 [3] 20.3 km (5:56 / km) | |
| rhr:40 slept:6.0 shoes: Brooks Beast | ||
| After no rain for something like 40 days we got over 50mm today - made for a great Wednesday long run, but on a Thursday. While waiting for Wil I was nodding off a bit but my HR went from high sixties to 40 - 43 really quickly as I sat in the back of the wagon. It's been years since I've measured a true rHR in the morning, I might have to try it one day and see if it's got a 3 as a first digit at the moment!
With just the two of us we did a minimal bitumen single loop effort - Rebold hill, CCGS playing fields, Cott golf course, Swanbourne primary, Cresswell oval, Scotch playing fields, Allen Park, Swanbourne SLSC then a long haul up the beach to Floreat SLSC and back up the Boulevard. I was fine till about 105mins, then got really hungry and flatter. Wasn't planning on a long run so had no water or food with me which was a bit silly but the cooler conditions and Wil's enthusiasm to go long forced us extra - and he paid for it, struggling along the beach and walking the last couple of kilometres. I looped back for him on the deserted beach twice and ran on an extra k past the pool to hit the 2hr mark. Hammies a little achey, but only to be expected after racing two nights in a row. | ||
| C • rhr 5 | ||
Wednesday Feb 6 | ||
| Road Bike (Commute) 15:00 [3] | |
| shoes: Bike, Merida | ||
| Struggled from Nedlands to Causeway aiming to hang onto MTBjen's slip-stream as she went 'aero' on the roadie into the screaming easterly. hot. | ||
| Orienteering race (Midweek sprint) 25:00 [5]* 5.4 km (4:38 / km) | |
| spiked:17/18c slept:8.0 shoes: Asics Orient | ||
| No warm up other than some cursory bum kicks, dynamic stretches as it was stinking hot. Was surprised on the way to #1 that my legs were still ok after last night's TT so I ran as hard as I could in a valiant attempt to beat tRicky, minimise the damage to Evo and show Craig that I am not a totally spent force yet - he was 2mins behind on the start grid so I was hoping he was having a half-hearted day. Heirisson Island is a pretty bland place but it was fun to run fast through it from bench to thicket. One real error as I left #7 in a funny direction and was hesitant in the more detailed stuff at the end. tRicky got confused by some thickets, a guy in a boat yelling at him to say where the control was and the kangaroos hiding the controls. haven't seen any results yet but I managed to run a few hundred metres further than Craig and Boltboi. MTBjen had a 3min head start and I nearly had her at 7, then conceded ground to her on the way to 8, before overhauling her. | ||
| Road Bike (Commute) 13:00 [4] | |
| shoes: Bike, Merida | ||
| Rode back to Nedlands with Evo and MTBjen. Somewhat hard due to Jen on the roadie picking up the pace and then Pete unable to resist on his MTB flying off the front. We were doing 46kph when I went past Jen to chase him over the last k or two to UWA. Ouch, very fast!! | ||
Tuesday Feb 5 | ||
| Road Bike (Floreat Ride) 1:38:00 [4] 49.55 km (1:59 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| I left home a minute or two after MTBjen as I was mucking around attaching my lights and filling her drinkbottle for her. Then I rode fast to Floreat for the ride, mega humid and hot this morning, Boltboi said City thermometer was showing 30 degrees as he drove past at 5:40am. Met the group and went to have a long draught of sweet cool H2O elixir only to find I'd left my bottle at home. D'oh, not a good day to ride without water. Oh well. No Saz but we figured she was tired from the tri on the weekend. Cruisy start (which was good as today I was saving myself to minimise the embarassment of being slaughtered by Fletch in the 5k TT tonight) until we hit WCHwy and then it got a bit faster, until all 4/4 red lights. Saz appeared too, was very late rocking-up this morning!
Chase group came by (fast) just before the red light at Eric St. Carlo went after them. Then we stopped at Cott lights too where the chase group were similarly becalmed. This time me and a couple of others went after them and I managed to stay with them until Carlo went for the sprint win at Port when the pace was too much. Two red lights on Stirling Hwy enabled me to catch-up again but was promptly dropped going up the hill to McCabe st - a rubbish truck enabled the group speed to go stupidly high and back out of the draft zone it was game over for me. I dribbled through to the hills when the main group caught up and I stayed with the front 4 of them through to CCGS where, lo behold, it looked like either we were riding really slow or MTBjen had managed to get out of 2nd gear as she rolled in at the front of the rest. Through to UWA was steady, had to put up with both Boltboi and MTBjen showing off their nosebleeds before the Hacket Drive effort where I said to Boltboi that I'd lead him out. Worked a treat, hit 53.5kph as we went past the Tav then faded badly from there but no-one came past, so my first pseudo-sprint win ever, Boltboi 2nd, MTBjen doing the "embarass as many as I can as I'm a chick" thing very close behind in 4th or 5th, who cares... Cruising home was surprised to see Saz still in the same timezone as us and then MTBjen tried to total 17 riders in one emotional braking manoeuvre as she braked heavily to go up the kerb on the left whilst fluttering her right fingers at me? After leaving Boltboi and Saz at Floreat I was just starting the climb up Mont Wembley Downs and I saw a blue drink bottle on the kerb on the left. "funny" i thought, silly place to put a drink bottle. Then I saw the Be Active logo and thought "I had a bottle like... you dick, that's your bottle!" I didn't forget it, it just fell out when I hit the speed hump in the dark coming down the hill at 45kph or so and never noticed!! Drank 750ml in 3.2s riding up the hill ala 'Solo Man' advert. Light on the fizz so you can slam it down fast! | ||
| Running warm up/down 15:30 [3] 2.1 km (7:23 / km) | |
| shoes: Asics Orient | ||
| Running race (Golf Course Hcp) 19:21 [5] 4.95 km (3:55 / km) +160m 3:22 / km | |
| ahr:158 max:164 slept:0.5 shoes: Asics Orient | ||
| 35 degrees and 30% humidity, not the nicest conditions - but at least it ws overcast. I was looking forward to this hard effort but not anticipating a fast time. I planned to go out hard as last time I held back a bit and had no ill effects on my hammies. So I did and was feeling fast too until the halfway hill where I became heavy and sluggish. That meant Durston Rd was a plod but with the added bonus of a red-lining HR. Fletch passed me just before the top and I just got Wil to hold off inverse line honours. Saz ran well, Steve Mansfield took out line honours, Lisa and Cherie chalked up their first run, Brian and Dawn ran earlier.
I thnk I can take a positive out that I was able to engage my old fast speed for the first half of the run - it feels like at some point it wil lkick-in again, bring it on. Looking back on the GPS: 1k:3:23 2k:7.28 (4.05) hill climb 2.5k:9.29 3k: 11.25 (3.57) 4k:16:04 (4.39) sandly long hill climb 5k:19.21 (3.17) | ||
| C • Average!! 1 | ||
Monday Feb 4 | ||
| Note | |
| slept:10.5 (rest day) | ||