Sunday Feb 24 |
 | Orienteering 30:24 [4]*** 4.2 km (7:14 / km) +145m 6:10 / km | |
| spiked:14/15c slept:7.0 shoes: Asics Trabuco |
| Ran the 'hard' course for a course I drew for Scotch College on their bush property at Dwellingup. Sod's Law was in full effect as a hillside I was never going to map as it was way too thick and featureless turned out to be mostly open with a couple of gullies and a couple of granite things. Silly master in charge specifically asked for a leg for the boys "through the unmapped area"! We started running about 720am so it was lovely and cool. The map was even mostly accurate which pleased me a bit. Steep though, being on the banks of the Murray River. Good place for a winter training camp... paddling, running, riding. |
| Orienteering 12:15 [4]*** 2.02 km (6:04 / km) +55m 5:20 / km | |
| spiked:10/10c shoes: Asics Trabuco |
| Ran the short course pretty hard as I'd given the GT a 3min head-start. Was following her multitudinous and frequent footprints along the gravel access road to #6, headed high-kneed through the bracken to #7 and never saw her. Arriving at the finish I figured she was hiding behind the shed but wasn't. I began to get a little worried as the course was rather simple and even if I hadn't seen her as the bracken might have been over her head she really ought to have been back by now. Turned out she had turned left in stead of right at a forest edge and in that particular moment I must have come bursting out of the forest, found the MMO and dashed gazelle-like up the hill at 8min ks. Was surprised how much fun this was, and didn't take long to get some semblance of terrain running adaptation back. |
| MTB (Turner Hill) 1:46:19 [1] 17 km (6:15 / km) +230m 5:51 / km | |
| shoes: Bike, Merida |
| Haven't ridden the single track before at this place so we stopped on the way home from Dwellingup, rode 20mins in along the soft, dusty and slippery pea-gravel before starting on some really nice single track. I was shattered and couldn't make the most of it but in a fresher body it'd be really good fun - lots of track has been recently improved and realigned and some good doable obstacles created. Some of the forest was lovely sheoak and I don't think I've seen many places in WA with larger jarrah tree stumps - there must have been some towering giants here back before the logging turned the forest into a scrappy woodland. |
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| C • gazelle? 4 |
Saturday Feb 23 |
| Orienteering race 35:39 [4]* 7.5 km (4:45 / km) | |
| shoes: Pearl Izumi meshy ones |
| Didn't gps this one as I leant the unit to Henry. I struggled physically and with motivation from 2nd control to 4th control, especially when Dan ran straight past me up the hill. I felt better up near the reservoir when we met up again,him a control ahead. Still didn't feel fast but there was no-one around to compare with. He dropped me again but we came into 17 (3rd last) about 5s apart and it was only up the road to the finish that I had a thought that I'd hold him off and surprisingly managed to do so, kept expecting to blow but didn't. Managed to run 2 sides of a triangle early on inadvertently adding 400m to the loop. |
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| C • leaning GPS units 1 |
| Road Bike (Commute) 40:00 [2] 18 km (2:13 / km) | |
| shoes: Bike, Kestrel |
| Home to Kings Park and back. Had a car come out of a side street on my right onto Rokeby road without seeing me and the wife in his passenger seat had a go at him as he squeaked to a stop on the middle of my road. HR as high as it's been for a while. |
Friday Feb 22 |
| Running (Beach Session) 25:00 [2] | |
| shoes: Barefoot |
| Flat tonight. Lovely warm evening though and the short float in the ocean afterwards was great. |
| Core Stability/Stretching (Beach Session) 20:00 [2] | |
| shoes: Barefoot |
| The usual. Just 'the GT', SteveM and I there, with a cameo appearance from the lovely Sophie who was sharing babysitting duties with Evo. I went slowly tonight, trying to focus on correct technique and muscle recruitment. Couldn't stop yawning! |
Thursday Feb 21 |
| Road Bike (Red Rock) 2:03:00 [3] 63.5 km (1:56 / km) | |
| slept:6.0 shoes: Bike, Kestrel |
| Cool leaving the house today but nice riding temperature once I'd got the first 2km from home out of the way - it's a downhill roll pretty much and the low point next to Newman College and the Wembley Golf Course is rivalled only by Bold Park Drive for early morning icyness! MTBjen came along for the warm-up drudge to Claremont before bailing for more orienteering training! (I reckon coffee at her parent's might've won out). Eoin rocked up at 6:04 as we belatedly rolled out. Pretty cruisy ride today, I know I'm not getting fitter so either the ride was slower or my my legs weren't as rooted as normal since I didn't run Weds night. On Mounts Bay Road there was a bit of a sidewind / headwind in some spots and so I rode up to the front to help the poor fellas out but since nobody accompanied me I was lacking 'roadie cred' and they pretended i wasn't part of the group and I think did their own sprint later on, I couldn't really see back there clearly though. |
Tuesday Feb 19 |
| Road Bike (Floreat) 1:37:20 [3] 49.7 km (1:58 / km) | |
| slept:6.0 shoes: Bike, Kestrel |
| Chilly this morning - wore the arm warmers all ride! Nice though after first 20mins or so, hardly touched my water, bit of a change from last couple of weeks. After another week of less training than was normal my legs were feeling ok and the ride seemed pretty comfortable. Some twit rode up next to me after MTBjen and I were on the front for a minute or so before Eric St and said "Hey Buddy, keep the pace comfortable eh?". The same prat a few mins later lifted the pace with his mate in red to low 40s as we headed for Freo. Obviously the group can only go over 40 if he's on the front. No problems with traffic lights this week for me and McCable St was cruisy as the customary 'energy save' occurred from most of the group. My seat went loose all of a sudden up near Rose's old place so I stopped and tightened it up and rode hard to catch the stagglers, including Saz who was near the back after the nasty undulations. Did a lot of work from CCGS to the tennis courts as all but the front 8 or 9 people had to stop for around a minute at the roundabout - normally I wouldn't bother but MTBjen, Eoin, Boltboi and Saz had all left at the front!
Tired now. |
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) | |
| shoes: Brooks |
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| Running intervals 27:34 [5] 7.5 km (3:41 / km) | |
| shoes: Brooks |
| 5 x 1500m with 5mins recovery.
5.39 (3.46/1.53)
5.40 (3.42/1.58)
5.36 (3.45/1.51)
5.35 (3.42/1.53)
5.29 (3.38/1.51)
Kwads heavy on the warm-up, never a good sign and I went through the first km 11s slower than last week which was a surprise as I ran fairly hard so I resigned myself to another "get through it" session. As it happened the session was fairly positive, I put a pretty hard effort in the 4th one to try and stay consistent figuring well we'll see what happens in the 5th as slong as I do it. Then Jess, who'd been showing signs of her former running days, said she'd run the first 500m with me. Damn, no bludging now. She held my pace for 400m into the wind and I pushed along from there. |