Training Archive: ToomsIn the 7 days ending 2008-03-16:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| M | T | W | H | F | S | S | |||||||||||||||
Sunday Mar 16 | ||
| Road Bike (Freeway Bike Hike) 1:27:00 [3] 60 km (1:27 / km) | |
| slept:5.0 shoes: Bike, Kestrel | ||
| Another damn early start but what a novel experience, a free train ride down in the dark to Kwinana, arrived there wayy too early for the untimed ride back up to Joondalup. Lots of very serious people taking themselves very seriously on the train, pre-event and on the ride. As we came out of the station at 620am there was a chick riding hard on rollers (!!!!) warming up! A bit later pods of riders in matching gear started doing warm-up laps of the car-park 50m x 25m until it got too crowded. Then they did warm up laps of half the car-park 50mx12m and then it filled up with 1000 category A people. MTBjen and I were about 100 back from the start so got going fairly quickly and after about 3km were in amongst wall to wall riders and it stayed like this the entire ride. Picture a peleton of maybe 300 people riding between 3 and 5 deep for the entire time between 35 and 45kph.
Somewhere near Jandakot on a slight hill I saw a group infront of ours about 600m ahead numbering about 30 people, and another larger group maybe a kilometre head of them. They were gradually pulling away and by the City they were out of sight. I think Duncan's matching posse of Croissant Express 'serious' people was in there. Was a fun ride, although almost completely social due to the massive suck-along. Kept with MTBjen and Bill Darby the whole way. | ||
| Road Bike (Commute) 25:00 [3] 11 km (2:16 / km) | |
| shoes: Bike, Kestrel | ||
| From home into the City at 520am in the dark to catch a train. Found I was in the minority of people wearing a collared shirt and camelback!! | ||
| Road Bike (Commute) 50:00 [3] 24 km (2:05 / km) | |
| shoes: Bike, Kestrel | ||
| Rode home down the extra-crap Freeway North cyclepath. Had some middleaged serious people gunning by who kept going the wrong way and passed us seriously about 4 times before we finally mislead them in Innaloo when we left the path. Then we, well I, chose to ride up Ewen St the steep way on the way home, a mighty climb at the end of almost 100ks of riding!
Somewhat leg weary by home. | ||
| Paddling (River) 1:36:00 [3] | |
| slept:1.0 shoes: Ski, Mako 6 | ||
| Met up with Fletch, Evo, MTBjen for a steady paddle on the river. In fact, that's our AR team for 2008 so a team of 4 orienteers, 4 APers!! Cruised up river from the East Perth Powerstation to Garret Road bridge and back via Ascot waters. Bit windier on the way back but I felt good. Mainly a "2" but with some efforts of "4" and one "5" racing to catch Evo towards the end. Fletch is paddling much better on his Lovely Lavender Launch and MTBjen and Evo are super strong. An enjoyable paddle with plenty of small wash from boats to practice staying on the boats! | ||
Saturday Mar 15 | ||
| Orienteering 50:30 [3] 6.93 km (7:17 / km) +170m 6:29 / km | |
| slept:4.0 shoes: Asics Trabuco | ||
| Pottered around putting tapes out for the training activity for the weekend and getting a bit frustrated with the poor printout of the map that was missing features and was hard to read. Mostly due to bad digitising of an old offset map I think. It was a lovely morning and I did quite a few extra metres double-confirming some pretty vague control sites. Found some purpose by treating it as a map-memory exercise (since I was stopping dead at every site to wrap toilet paper out there for Boltboi's dodgey digestive system) which was a bit more purposeful. | ||
| MTB Orienteering 51:34 [3] 10.8 km (4:46 / km) | |
| shoes: Bike, Merida | ||
| Rode an old medium course at Gungin with MTBjen. We did it leg by leg and took alternative routes to compare. No surprises that on every occasion the option we thought was faster at first impression actually was. A useful exercise nonetheless. By crikey I was knackered, the dusty dry and deep pea-gravel was what I imagine a truck arrester bed would be like to ride through. Ie. some of it was 10cm+ deep and unrideable. | ||
Friday Mar 14 | ||
| Paddling (River) 1:06:57 [3] 10.6 km (6:19 / km) | |
| slept:7.0 shoes: Ski, Mako 6 | ||
| I had a breakfast launch of the Emerging Leaders Program run by Dept Sport and Rec in Mosman Park at 730am so this seemed a good opportunity to take the ski and have a paddle straight after on the river below. Repeated yesterday's paddle but the weather was absolutely perfect today and I felt a heap better. Paddled more solidly today and got downriver from Freshwater Bay to the yacht club opposite Minim Cove. The incoming tide was surprisingly strong in that one point and there were standing waves groyne where the Left Bank Tri started, my turnaround point. Did a bit of wash-riding on the way down, but alas, none on the way back. Even so, I was faster on the way back by 3mins. Must be the tide. Was such a nice day I unwrapped my AUstralian orienteer and sat on the grassy river bank and read a bit of it for 15mins or so. | ||
| Weird Stuff (Lawn Bowls) 30:00 [0] | |
| shoes: Barefoot | ||
| As part of the junket this morning there was the opportunity for a few ends of bowls, and what better location than overlooking the river. 4 ends was enough to go from skill level of 'crap' to skill level of 'passable'. Passable being all bowls within 4m or so of the jack.
Having no idea what I'm in for in this Leadership programme, I asked when things started and what was next. The person in charge of the launch replied "I'm speaking to the course provider on Monday and then we'll be in touch with you in the next couple of weeks." Made me chuckle, leading by example with a disorganised start - no outline, no timeframe, no contents nothing except a promise that they'd be in touch! | ||
| Running (Beach session) 30:00 [3] | |
| shoes: Barefoot | ||
| W-up, c-d, bits in between and jog to the groyne. | ||
| Core Stability/Stretching 25:00 [3] | |
| shoes: Barefoot | ||
| The usual, but a nice non-windy day for it and lots of new faces. 13 people, Brian, Dawn, Saz, me, Jen, Ngaire, Vera, little Ngaire, Anthony, Jessica, Sophie and Gabrielle.
No Wil. | ||
| Swimming (OCean) 9:30 [2] 0.6 km (15:50 / km) | |
| Swam steadily from the groyne back to the beach session spot immediately before the session. Nice heaving swell running, bits of seaweed floating on a greeny sea. | ||
Thursday Mar 13 | ||
| Paddling (River) 56:00 [2] 7.2 km (7:47 / km) | |
| shoes: Ski, Mako 6 | ||
| First paddle in a looong time, can't say I enjoyed it very much as I was pretty sore in my bum and hammies from sitting - completely alleviated by standing up and walking on the beach for 30s. Stupid boney backside. Gonna need to build up a tolerance to paddling again, really shouldn't have stopped for so long. Was nice on the river though rather than fighting the stupid morning traffic that was wayyy heavy. Found out later that people had diverted to Stirling Hwy to avoid a truck rollover on the freeway - - but Cheyne at work drove up the freeway from his home wayyy south and said it was devoid of traffic as everyone was scared at went Canning Hwy or Stirling. Classic scare campaign by the radio stations!!! | ||
| Road Bike (Commute) 19:58 [3] 10.73 km (1:52 / km) | |
| slept:8.0 shoes: Bike, Kestrel | ||
| Complete contrast to the paddle, thoroughly enjoyed my ride to work - stonking great westerly wind blowing and it rained for the first 10mins, a bit odd. Big chain the whole way except up Green St and a massive PB for the "short" ride to work. Was coming down Hale Rd at over 60kph to start the ride off and it was Green St before the average dropped below 30. Looking forward to a strong easterly to push me home, it's bound to happen.
| ||
| Note | |
| Wore a new Cloudveil long-sleever for both paddle and ride to work to see what it's like as an AR top. So far so good, very soft, very light. Will run in it before giving hte go ahead to get it logo-ed up for the team's events this year. Hopefully they do a short sleever too as it may be a bit warm for a potential warm WA day... | ||
| Road Bike (Commute) 1:00:26 [3] 25.7 km (2:21 / km) | |
| shoes: Bike, Kestrel | ||
| Dark for the whole ride home, stopped in at a nice takeaway place on near the steel bridge over Guildford Road, got to eat a few nice potato chunks served by a pretty waitress. And her son. And his Dad. As predicted no tailwind on the way home although the wind was mostly a southerly so I had it as a tailwind from U-dub home. | ||
Wednesday Mar 12 | ||
| Running long (plod) 1:59:17 [2] 19 km (6:17 / km) | |
| slept:7.0 shoes: Brooks | ||
| Pulled up pretty well from last night's run - no hammy pain at all, seems I've finally begun to put that particular beastie behind me, so to speak. However, the prospect of a long run was a little daunting as my legs did feel a bit below-par from 10mins of sprinting up a hill! Fortunately no-one other than MTBjen and I fronted so we had lovely rogaine-pace saunter around the coastal area. Pool - amphitheatre - zamia to grass farm - bridle -old terrain loop - ropes course - challenge - mcgillivray - stadium - pool. Jen bailed here as planned at 65mins and I kept on tootling down to the beach, which was quite nice as it was all downhill and into a breeze. Then I hit the sand and it wasn't quite as pleasant. Got to Peasholm, emptied one shoe of sand, the shoe with the big bunion hole on the medial side, then excruciated my way up the grass strip to Ocean Village shops - Holy Spirit - home. Quads a bit tender on the downhills. More a mental than a physical effort tonight as I didn't feel capable of going faster than a slow jog. | ||
Tuesday Mar 11 | ||
| Road Bike (Flroeat ride) 1:36:00 [3] 50 km (1:55 / km) | |
| slept:6.5 shoes: Bike, Kestrel | ||
| Really struggled to get up today. Actually getting up was okay, it was more the waking up side of things that didn't happen till Fremantle. Stupid cat came in last night doing the short staccatto "meow, meow, meow, loo-what-I've-brought-in meow, meow". So I'm running nude around the lounge room at 3am chasing a mouse, occasionally a cat, and sometimes a cat-and-mouse. This time remembered to block the cat-flap to keep Molly out once I'd got her outside.
Left Floreat, with a slightly smaller group than it was a month ago - ambye something to do with the sun rise after the ride ends these days. The pace was fast to start with, and I couldn't put it all down to tired legs as they weren't. I rode Oceanic hill by myself off the back and caught up on the downhill to the lights. As we came through onto WCHwy the pace slowed a bit and was steady through to Marine Pde where it arced up again and punters were dropped off the back. MTBjen must've got blocked-in or something... I dropped back to try and pull them up to the main group and managed to get two or three across by the lights at Port. McCabe st was very windy headwind and some plonker clipped wheels up ahead as he weaved all over the road out of his saddle. Down he went (deservedly) like a bag of shit and I ended up on the footpath to avoid the mess. Boltboi climbed a hill properly today and the rest of the ride was pretty cruisy. There was no UWA sprint as the first 5 or 6 bolted as soon as they got across onto Hacket Drive rather than waiting for the group to come across. Good use of a dump truck by Carlo and Boltboi but both were done clearly by some guy on a Giant. | ||
| C • No wonder you didnt log the... 7 | ||
| Running warm up/down 40:00 [2] 6 km (6:40 / km) | |
| shoes: Brooks | ||
| warm up, cool down and recoveries. | ||
| Running hills (Parabolic) 9:37 [5] 2.1 km (4:35 / km) | |
| shoes: Brooks | ||
| 2 x 3 x max hill efforts, jog back plus 30s break. 3mins between sets.
Humbled by Fletch's awesomeness tonight... wasn't even close to him. I held the first set well, had a horrible start to the second set and got angry and vocal at myself in rep 5 and 6. This did the job and I found I was faster by attacking the start of the run, and again at the 1/2 way point when the initial adrenaline subsided. Wil and MTBjen were pretty strong too, it's a tough hill to run flat-out when you've not done a lot of speed work. And for MTBjen, with tired legs from riding hard in the morning. 1.35 1.35 1.36 1.45 1.35 1.31 | ||
Monday Mar 10 | ||
| Running warm up/down 25:00 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| Running 19:35 [5] 5 km (3:55 / km) | |
| shoes: Pearl Izumi meshy ones | ||
| Spur of the moment decision to do the 5km round the golf course. Main motivation was the crap time I ran on Tuesday when I was weary. Ran from home through the golf course and met MTBjen over there, gave her 4mins 30s headstart then headed off in hot pursuit. Ran it pretty hard but was again aware I wasn't quite at top speed, intensity yes particulalry the last km when I could see I had a chance of catching jen. Passed her with 100m to go but my time was the slowest for this year. Felt the 72% humidity too - yuck. | ||