Training Archive: ToomsIn the 7 days ending 2008-02-17:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 17 | ||
| Orienteering (UWA) 21:00 [4] 4.3 km (4:53 / km) | |
| shoes: Brooks | ||
| We decided this morning to do some exercise today so combined some map training for Jen with a dog jog with Jen's Grandma's birthday lunch and Jen's Dad's weekly exercise. 15 controls through UWA campus and I headed off a couple of minutes in front armed with a green tradies crayon and a few code words. "Psycho dogs n fish". Made more difficult by a building that has gone, and another that is now on top of control 11. Managed to run about 5s a k faster than at yesterday's metro Event even with stopping to graffiti the campus every minute or so. This get-them-in-order stuff is heaps more fun, thoroughly enjoyed it, want to do lots more now. | ||
Saturday Feb 16 | ||
| MTB (Gungin) 4:47:00 [3] 70 km (4:06 / km) | |
| slept:6.5 shoes: Bike, Merida | ||
| Another early start. Although after Wil discovered a bolt missing from his shoe it turned into a 635 departure instead of 615. What's so hard about checking your equipment before you ride? Perfect morning, no wind at all but it soon became pretty humid, just the 3 of us riding - Wil, Boltboi and I. Lots of stops to wait for Wil who although riding better is very very careful on any downhills. He got tired and after walking up the loong climb after Pickering Brook he bailed home on the bitumen and Boltboi and I rode home with only two brief stops.
I felt really bad for the first 90mins but then after that came good and was strong all the rest of the way this weekend, which was a good feeling. Boltboi was riding much stronger than he has been and we had a good tussle through the Blue tag and up Lockwood rd hill. | ||
| C • Pot calls kettle 2 | ||
| Orienteering (MetrO Swanbourne) 34:13 [4] 6.92 km (4:57 / km) | |
| ahr:145 max:160 shoes: Brooks | ||
| Felt better than last week's event, but still faded at about the 15min mark probably just leg tiredness again as my HR was in the 140s pretty much all the time which is a bit low given the effort I was putting in. The 160 max was somehow in the last 200m on a gradual downhill to the finish - probably the only time I got a good cadence up. My route was a bit better this week but still marred by getting 3 controls that partway through I realised I should have dropped and saved around 500m. A fair way off the pace again today, less than a minute a km this time though. Maybe I'll run fresh next week and see what difference it makes? | ||
Friday Feb 15 | ||
| Core Stability/Stretching (Beach Session) 40:00 [3] | |
| shoes: Barefoot | ||
Thursday Feb 14 | ||
| Road Bike (Red Rock) 1:58:30 [4] 62.7 km (1:53 / km) | |
| slept:8.0 shoes: Bike, Kestrel | ||
| Had drunk 1/4 of my bottle on the way to the group this morning - it was pretty warm and dry early, need two bottles if it's this warm again, especially when probably not fully hydrated from last night's run. Bludge pace to Freo but it really cranked up from Pt Walter through to Mt Henry Bridge where Eoin, following physio's orders to the letter, just kept riding really steady while the rest of the pack braked, rolled and generally slowed right down for the sprint so they all lost. Or not. Mts Bay road was solid again, but only high forties today, not so much of a tailwind. In fact, no tailwind. Boltboi rode strong, stayed with the faster 2/3 of the group which ejected 10 or so riders off the back at Burke Drive when we were doing 50+ for most of it.
Funny how the start of the ride is different now - a year ago the fast group of about 30 rolled out followed by 8-12 in the 'slow' group and we (the slow group) would roll-through for the whole ride. Now it's completely flipped about and the slow group's become really big. Realised on my way home that it must've been a faster ride as (a) my legs didn't want to stay seated on the hills and (b) I had an average of 32.9kph still showing while the fire engines took on the buses on the railway overpass. | ||
| C • Sirens 2 | ||
Wednesday Feb 13 | ||
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Very hot, 37, short warm-up, wander-type cool down. | ||
| Running long 1:00:00 [3] 10.62 km (5:39 / km) | |
| shoes: Brooks | ||
| Was a bit worried how my legs would pull up from Tues night but needn't have worried too much. They were tender, but just generally and didn't slow me down too much. Saz came along for the first time in weeks and Wil piked. MTBjen was on a mission i) to complain about her legs being tired at every opportunity and ii) to run fast nonetheless! It was quite brisk (for our usual LSD) and we picked Richard Matthews up down at City Beach for a few kilometres. Nice to know we were only doing an hour. | ||
Tuesday Feb 12 | ||
| Road Bike (Floreat Group) 1:42:00 [3] 50 km (2:02 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| Gusty easterlies this morning which made it less than pleasant, especially for lightweight windcatcher like me. Seemed quite a bit darker this morning too, only turned my lights off near 7am. I was near the back most of the time watching a few poor souls drop off along Challenger, another two on West Coast but then the group stayed together all the way down to Freo at a sedate pace only to be split by a red light. About 10 twits rode through it leaving about 10 of us waiting. And then we got another red light. And then red at McCabe St. I headed off in pursuit into the easterly up the hill and a gust pushed me into the kerb, just glanced it luckily, and then the chase group came through. I jumped onto 3rd wheel then when it slowed to 34kph went past and hammered to the bricked corner where we caught the pack. Legs rooted I then got dropped by everyone up the hill!
Rest of the ride was pretty sedate. | ||
| Running intervals 31:00 [4] 8 km (3:52 / km) | |
| slept:9.0 shoes: Pearl Izumi meshy ones | ||
| 4 x 2k a bit quicker than the last block of training. 6mins rest.
7.25 (3.37/3.47) 7.24 (3.35/3.48) 7.34 (3.40/3.53) 7.35 (3.45/3.50) Body ran ok tonight, had to stop at 1500 mark of last one but was through the 500 into the wind in 1:50 so was probably going to go a touch quciker than my estimate. | ||
| C • Good Stuff 1 | ||
Monday Feb 11 | ||
| Note | |
| slept:11.0 (rest day) | ||
| One felt good, a second rest day might even be better. Check out the crap training conditions for the rest of this week...
Wednesday Windy morning. Mainly fine. Min 22 Max 37 Thursday Fine. Very hot. Min 23 Max 38 Friday Fine. Hot. Min 24 Max 36 Saturday Fine. Very hot. Min 22 Max 38 Sunday Fine. Very hot. Min 23 Max 39 Monday Fine. Min 23 Max 37 At least the swim to Rottnest will go ahead this year with flat water, tailwind and mega-sunburn. I might start training at night to avoid the worst of the heat!! | ||