Training Archive: ToomsIn the 7 days ending 2008-03-23:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| M | T | W | H | F | S | S | |||||||||||||
Sunday Mar 23 | ||
| Running 1:25:22 [2] | |
| shoes: Pearl Izumi meshy ones | ||
| MTB 40:00 [1] | |
| shoes: Bike, Merida | ||
| Paddling 55:00 [3] | |
| shoes: Ski, Mako 6 | ||
| MTB 1:24:53 [2] | |
| shoes: Bike, Merida | ||
Saturday Mar 22 | ||
| Paddling 1:28:00 [3] | |
| shoes: Ski, Mako 6 | ||
| MTB 1:47:45 [3] | |
| shoes: Bike, Merida | ||
Friday Mar 21 | ||
| Orienteering 24:30 [2] 4.5 km (5:27 / km) | |
| shoes: Brooks Beast | ||
| MTBjen set 'the' course for the UWA Nav Dash this arvo and I ran it while she walked around to identify control descriptions. The opposite of what we did earlier in the day at ECU Joondalup. Both of us set courses that were too long! Legs pretty lacklustre and had a very full stomach as we were there straight after lunch. These maps are in good shape with ECU being the more variable campus and more scenic with U-dub probably being more challenging if one doesn't know the campus off by heart. With Jen living within 200m of the campus for 12 years and a student there for 6 and me on-and-off studying there for 10 years the key bits are a bit familiar. Luckily they're always tearing down or erecting new buildings, bit like Diaspar*
Arthur C Clarke - The City and the Stars. | ||
| Running 9:00 [1] 1.5 km (6:00 / km) | |
| shoes: Barefoot | ||
| Rocked up for beach session but no one bar Gabrielle was there and she was as unmotivated as MTBjen and between the two of them the negative vibes overwhelmed me, and since no-one will know I piked we just went for a jog and then I swam out to the buoy and back. No stingers on the way out, but got hammered on the way back, typical, face, hips, upper arms. Itchy. | ||
| Swimming 5:00 [1] 0.25 km (20:00 / km) | |
Thursday Mar 20 | ||
| Road Bike (Red Rock) 1:58:40 [4] 61.4 km (1:56 / km) | |
| slept:7.5 shoes: Bike, Kestrel | ||
| Awoke when the alarm went off, fully expecting to feel shattered but I was awake and ready to ride. A bit windy, strong easterly so I didn't expect many to rock-up, and was proved correct with only 15 people there, 2 of whom went as the "fast" group. 4 girls riding, wondered how they'd go with the Evo factor later in the ride, especially with such a small group. Heading down to Freo got a bit pacey and two of the girls faded. Being on the back I tried to give them some draft as I went past, fortunately we regrouped at the lights but lost one of them permanently as we went up the hill onto Preston Pt road. Then, after the roundabout the pace suddenly went wayy up and I was battling on the back, and then had 3 girls to pass to get to the new back which was now 20m ahead. Going up majestic hill we lost another bloke and all bar Evo faded on the top so I ended up on his wheel through to Canning Bridge, we regrouped down to Mt Henry but only 7 left now for rest of ride. Mts Bay Rd was a hoot with the easterly behind us, I was doing 57kph for half a k or so before Evo went by for the win. Only one other still there. Poor legs 'kn rooted on the way home, and quads a bit tender now at work. Got late finish at work now, so will have the rest of the day off. | ||
Wednesday Mar 19 | ||
| Running long 1:50:31 [3] 19.22 km (5:45 / km) +155m 5:32 / km | |
| shoes: Brooks Beast | ||
| Surprisingly, given the intensity of yesterday's ride and then hill intervals, today's 545am start at work and 11hour day I felt really good after 10mins and for the first time in ages did a long run at a steady pace and felt that it was not a struggle, wasn't aching all the way, and stopped because I felt like it rather than after desperately trying to make it home and keep running. Maybe the large (too much for me) pasta lunch I had instead of the normal 3 sandwiches.
Ran with Wil over to McGillivray, Cott golf course, SAS boundary on the sandtracks, along the beach to City, up to Floreat and back to the pool, then I went clockwise around the golf course to turn it into a "long" run. Wil struggled today, I was hoping it wouldn't come crashing down on me otherwise tomorrow's ride will really suck. | ||
Tuesday Mar 18 | ||
| Road Bike (Floreat ride) 1:39:30 [4] 49.7 km (2:00 / km) | |
| slept:7.0 shoes: Bike, Kestrel | ||
| Not a pleasant morning for a ride today, very blustery and strong easterly but I woke up and felt rested so went along. Was the first one there and in the end only 13 riding, down to 11 by Freo, down to 6 at the top of the first hill on McCabe street into the wind. I struggled a bit thru Mos Park but caught up again after Devil's Elbow. Hacket Drive was a simple war of attrition with only Carlo and two others having an attempt at a sprint - the wind meant once you were a bike length off the back you were well and truly gone. No other orienteers made it today, I guess Boltboi was hanging onto his roof at home in Gossies what with the easterly they get out there... | ||
| Running warm up/down 33:00 [2] 6.5 km (5:05 / km) | |
| shoes: Brooks | ||
| W-up, c-d, recoveries down the hill and run throughs. Eight of us tonight, Oscar (super fast youngster), me (hasbeen), Mick (new fella), Saz (the motivated version), Liz (2nd in state SLSC 2k beach run), Wil (rogainer dude), Anthea (strong as), Jess (tonight's piker), Brian (...). | ||
| Running (Parabolic) 10:52 [5] 2.5 km (4:21 / km) | |
| slept:0.5 shoes: Brooks | ||
| 2 x 3 max efforts with jog back plus 30s. Extra 3mins between sets. Then a bonus one for me so that I did more than last week. Had Oscar the 13 year old (?) running machine keeping me very honest today, beat me on the first 2 reps, matched my 3rd and almost 4th, and was 2s or so behind on rep 5 and rep 6. This lad is a natural... but not surprising given his pedigree.
1.29 1.32 1.31 1.32 1.32 1.33 1.42 Much better than last week, and more consistent. And I felt more leg sore beforehand. And Fletch wasn't there so I felt better about myself, not so mediocre to all appearances! Interesting, in 2000 I ran a few 1.29s and a 1.28 - that was my fastest. Slight change in track conditions, but as the good Doctor says, it's closer behind than I have been for a long while!! | ||
| C • Good stuff 2 | ||
Monday Mar 17 | ||
| Road Bike (Commute) 44:52 [2] 19.75 km (2:16 / km) | |
| slept:9.0 shoes: Bike, Kestrel | ||
| Another PB for a commute! But admittedly this one was because I've never actually come this way to work before... rode MTBjen's way into the city via Hale, Herdy, Fwy path, then eastern trainline out as per usual from the City. Longer than my other 'middle' way to work in distance and time but much flatter as it avoids going up the Subiaco hill. Lovely weather today, shame to ruin it by going to work. | ||
| Road Bike (Commute) 48:00 [2] 20.7 km (2:19 / km) | |
| shoes: Bike, Kestrel | ||
| Cruise home with a stop for vietnamese food in Northbridge, was great, heaps and heaps of rice with some beef and chicken stuff, had heaps of energy after that for the ride home and for smashing Boltboi tomorrow morning. Some scungy roadie chick wheel-sucked off me the whole way home, right up to my driveway. Lucky I was only riding "bludge pace" tonight... | ||
| C • damn those roadies... 1 | ||