Training Archive: ToomsIn the 7 days ending 2008-05-11:
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| M | T | W | H | F | S | S | |||||||||
Sunday May 11 | ||
| MTB 4:05:00 [3] | |
| shoes: Bike, Merida | ||
| Long ride from Helena Valley Primary School up the pipeline to Hills Forest Centre, a loop of Greystones XC course which is showing major signs of non-use then up the Munda Biddi to Mundaring and a bakery. Bea and Andrew left us here and Bill, Pete, MTBjen and I carried on to JFNP and the Eagle Trail up and then down to the bottom of the hill. Evo is on a brand-new Scott hardtail now and it got a baptism of fire with the Eagle trail proving challenging. The bike however shrugged off the inversion, the bumps and the constant stream of epithets to get home unscathed. Classic line from Evo just after the little wooden bridge "F*ck I hate this f*cking track, it's f*cked." Then he let some air out of his tyres, Bill said not too much, might get a pinch flat. About 400m later Bill called Jen and I back so we rode back and there they were... fixing a pinch flat! From there on was all good and it was a great day for a ride. Pity I felt empty and struggled most of the way. Evo is mighty fit and strong, and MTBjen worked pretty hard today, kept up goodly on the faster stuff and lead leaderly on the rocky stuff. My bike seriously needs a service, nothing in particular, but it's not feeling good to ride. | ||
Saturday May 10 | ||
| Note | |
| Spent whole day organising last sprint race. | ||
Friday May 9 | ||
| Swimming (Squad) 1:00:00 [3] 2.4 km (25:00 / km) | |
| slept:4.5 | ||
| Late again, but didn't really matter in this weak stage of my swimming restart. Lovely foggy morning with the sun coming up through the smokey fog. Lights were out at the pool on one side so kinda dark early. 400 of warm-up stuff, then 4 x 100 fin medley, 4x 100 medium(5s)/50hard(15s)/50easy(15s)/100solid(45s). (100fin kick, 100 free)x2 | ||
| Running intervals 13:00 [4] 2.7 km (4:49 / km) +0m 4:49 / km | |
| shoes: Barefoot | ||
| Hard bits of a short fartlek session 1:2:3:2:1 then 1:2:1mins on, 60s recovery. First effort was a shock but then session was fun, worked pretty hard, all beach sand but it was soft damp sand that the waves had been over early in the day rather than soft dry sand. Maybe we should have more words to describe sand, like the eskimoes have for snow, or the Rain God for types of rain in SLT4ATF? | ||
| Running warm up/down 12:00 [2] | |
| shoes: Barefoot | ||
| 500m warm-up, 200m cooldown and recoveries. | ||
| Core Stability/Stretching (Beach session) 40:00 [4] 1.7 km (23:32 / km) | |
| shoes: Barefoot | ||
| Good group tonight, one token chick (MTBjen) but otherwise had Ian Dorant, Wil, Brian, Wolfgang and Steve Mansfield. Jen and I had 10mins break between fartlek and this and I felt great in the exercises and even pushed the runs. Whacked on 'cardiac' at the end with 10s handicap between each person and it was all good as Ian and Wolfgang ran an extra trip to the ocean to put them out of it. Got Jen with 15m to go!
And in a surprise a skinny 30cm hoop-striped snake scared the crap out of two volleyballer girls sitting on the beach as it slithered between them. Guess it must be a baby tiger snake?! but what the heck it's doing out and about in winter is anyone's guess. I've seen heaps of BIG dugites at the beach in the heat of summer before, but not a small pretty vibrantly coloured snake like this one. I gave it some encouragement to head back to the dunes but it got pissed off and headed downwards and out of sight into the sand. | ||
| C • Python? 2 | ||
Thursday May 8 | ||
| Road Bike (Red Rock) 2:02:00 [4] 62 km (1:58 / km) +380m 1:55 / km | |
| shoes: Bike, Kestrel | ||
| Surprised to wake up and almost not consider going back to sleep. Got there a few mins early and then there was no fast group so the slow group was infiltrated by fast buggers and the pace was pretty swift for me, about 30 in the group. Was never more than 4 from the back, except up the two small hills, but was never dropped either. Deep water point hard as the group scattered prior to it as the path under Canning Hwy was closed and some knew, some didn't, I didn't. Hung on grimly along Mounts Bay Rd, nice morning for a ride once it was light. | ||
Wednesday May 7 | ||
| Swimming (Squad) 50:00 [3] 2.6 km (19:14 / km) | |
| slept:7.5 | ||
| 3x100 free, 100 pull
4x 150 free/100 medley/150 free 2x 100 kick/ 25 free/50 dolphin/25 free First swim in a loooong time. (just checked, Friday December 21st almost 5 months). Was good to come back to what I still think of as a "warm-up set". Enjoyed it, just cruised along behind the guys in lane 4 at Inglewood. Not sore during (that'll come later when I try to brush my hair or clean my teeth tonight!) but a bit muscle weak and was having trouble holding stroke under the water towards the end. I might do it again sometime. | ||
| C • Cleaning teeth 5 | ||
| Note | |
| Wore the formerly blue but now mauve-ish pair of Brooks running shorts. When I removed them at home the waist band elastic made a cracking sort of noise and became a waistband more suited to someone of larger girth than me, much larger in fact. I somewhat grudgingly, but long overdue I must admit, consigned them to the bin. They probably have done their share of sweat absorbtion over the years. I have one good pair of shorts that got torn by a stake at McGillivray 3 years ago and I've been meaning to sew up. I've got one uber-short pair that are almost obscene and I haven't been wearing since Bjoern left us and I've got non-running shorts that have been drafted in. Time to spend on some new training gear.
That also reminded me that the pseudo-biorhythms of my training clothes for each discipline have simultaneously reached a low point al at once. The bike nix are down to two pairs that were internet ordered cheaply and are too large for me, making me look like I've got a strange hard bog loitering in the rear of them when I'm off the bike, there's another pair that are way too short in the leg, and yesterday morning I noticed that my low-back "eat at Joe's" section of advertising space that Saz and occasionally MTBjen ride with was cooler than normal. That leaves me with my "best" pair of legitimately purchased Netti nix that are still good but not quite the same after many many hours of adventure racing soilage. Looking at cycle tops, the gold one has torn in the armpits making my armpits look like they're clothed by some sort of garment I've heard talk of worn by women of a certain persuasion! I admit though, it's about 15 years old. The blue one, sprightly at about 12 years has lost its elastic, as has the vintage Runner's World top (still in my opinion the much better looking top than the new orangey version). That leaves my MTBO top which has gone, and my CSC cheapy PBK top that is going great! Going swimming today gave me the opportunity to be surprised (and others would say disgusted maybe) by the contents of the swim bag: 1) 5 swim caps stuck together and deteriorating. Including one "Cottesloe Triathlon 1996" 2) 4 pairs of broken goggles. 3) I pair of functional goggles. 4) Aus Orienteering Champs 1998 Results Booklet (mouldy) 5) UWA student card 1995 6) Challenge Stadium High Performance Entry card 2001/02 7) Street Orienteering programmes 2001/02 (b/w photocopy) 8) Unused band-aid 9) Entry form for Challenge Fun Run 2000 10) 3 good swim caps 11) 5 old carboard goggle box things (including the great Black Max goggles) 12) Old training programme from TrenchSportz 1998 13) Old Hill Session programme from June 2001 14) A Rick Turner classic motivational sheet from swim squad 2002. 15) $3.70 in loose change. 16) Lots of unidentifiable dirt and crap. | ||
| C • Queer Eye for the Sport Guy 1 | ||
| Running 1:02:20 [3] 10.6 km (5:53 / km) | |
| shoes: Brooks Beast | ||
| Was kinda looking forward to the run but my enthusiasm was tempered by an unsolicited feeling of vague tiredness dementor-style partway through and the effort it took to convince MTBjen (the only other participant) to keep up with Hageby who was trotfully leading the way. Dumped doggles at home at 40min mark and by then had extended MTBj's planned route to include finishing where we started rather than at home. Then 2mins later managed to lure her into an inverse golf-course loop to make it up to near an hour. 3 mins later a small urge to her to lengthen her Chanley-style stride down the hill sped things up for the rest of the way and lucky Haggles missed out on the faster finish. Foodhall was good. Saw a family of fat people sucking on their softdrinks. Sitting next to them was a Calista Flockhard anorexic lookalike with her neurotic skinny middleaged female friend and a table of 7 primary school girls wearing "Perth Ballet School" tops... two opposing sorts of environmental influence at work there! Fortunately the kids were eating tacos and nice energy full food. MTB jen tried to remove some judgementalism from my outlook by suggesting the woman may have cancer... I tried to deal with that for a few seconds, failed expectedly, and countered with "ah-ha, they can't all have cancer". QED. | ||
Tuesday May 6 | ||
| Road Bike (Floreat Ride) 1:40:00 [3] 49 km (2:02 / km) | |
| shoes: Bike, Kestrel | ||
| Brrrr! Must've been raining in Subiaco again this morning. And if I didn't know better obviously raining in Gosnells too. Quite a large group for the dark ride and I was fearful of being alone early but the pace was quick but consistent. It was quite nice to be dropped at the red light that half the group rode through as it meant a solid steady paced effort to try and gradually overhaul them from police station down to Leighton. After that I hung with the back bit of the group, passed MTBjen a few times as she invented new soft cuts. Felt good today, wasn't sore and wasn't in danger of getting too dropped. Having said that, my legs were empty on the hills back up to home so it was sensible that I didn't try and ride too hard for the first ride back. Not sure how far or long the ride was, have made it up! | ||
| C • Raining Snot!! 2 | ||
| Running hills (Reabold rear) 35:00 [5] 6.9 km (5:04 / km) +452m 3:49 / km | |
| ahr:144 max:169 shoes: Brooks Beast | ||
| Reasonable size group tonight, Fletch, Ian, me, Jess, Liz, Jen, Wil, Ceri, Meg, Dawn. Good to see Ceri Challen back running after a couple of years off. Jess was running well, not too far behind Ian and I really. Fletch was a man possessed, ran his entire second set at least 5s faster than my one-off all-time PB from 6 years ago!
First set steady and consistent, second set harder, jog back recovery which were almost exactly same pace as the run up for first set. 1.57 1.59 1.59 1.56 1.59 3mins 1.42 1.41 1.47 1.53 --- Felt like I was running with better technique but not going all that quick. Then the times in the second set surprised me as I was genuinely quick for first two and it was really motivating. Body couldn't hack the lack of specific fitness and blew up in an ugly way on the end of the 3rd and about half way up the 4th. Really good feeling to think that I can do a few more sessions feeling like this and I will without doubt speed up again. Bring it on! | ||
| C • climb 2 | ||
| Running warm up/down 20:00 [3] 3.3 km (6:04 / km) | |
| shoes: Brooks | ||
| Kalinda and trails to get there, Oceanic and BPD to get back (dark). Faster than normal, my fault, wasn't sore either way. | ||