Training Archive: ToomsIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | |||||||||
Friday May 16 | ||
| Swimming (Squad) 1:05:00 [3] 3.2 km (20:19 / km) | |
| Another good strong session. The set suited me though, nothing was flat out, rather sustained discomfort. Main set 6x (2 x 150)... (100 mod, 50 hard, 10s rest, 150 threshold 20s rest). Moved from 2nd last in lane (9th) to 4th in lane through set. | ||
| Running intervals (beach fartlek) 14:00 [5] | |
| shoes: Barefoot | ||
| All with 60s recoveries.
1min, 5x2min, 3x1min hard. Jen has found a new ability to run too. Felt good, little generally weary from swimming. | ||
| Running warm up/down 15 [2] | |
| shoes: Barefoot | ||
| Warm-up and recoveries. | ||
| Core Stability/Stretching (beach session) 35:00 [3] | |
| shoes: Barefoot | ||
| Just the 4 of us tonight, but we all ran beforehand so it was a good session all up. Wil, Ian, Jen, Dawn and I. | ||
Thursday May 15 | ||
| Road Bike (Commute) 35:00 [2] | |
| shoes: Bike, Kestrel | ||
| Was chucking it down at wake-up time so I opted for an hour's more sleep and a walk with the dog and few stretches on the beach. Roads were wet riding to work but I stayed just south of the dark rain clouds. Legs were not sore or particularly tired from last night's run, a very Good thing. I think getting enough sleep and training harder must be better for me. | ||
| Road Bike (Commute) 57:30 [4] 28.5 km (2:01 / km) | |
| shoes: Bike, Kestrel | ||
| Rode home via Claisebrook, UWA and rode big chain and hardish the whole way. Stopped to activate my pissy road bike lights at U-dub as it was near dark. The roads were wet the entire way but I didn't get a drop of rain - probably all raining in Swanbourne and Subiaco! Felt good again (!) and this was definitely my fastest ride home since I've been at this work, some 3 years now. Lots of Perth drivers having trouble with the juxtapostion of wet roads and their poor understanding of the coefficient of friction between tyre rubber and the bitumen road as they aimed to pull away quickly in gaps in the traffic. | ||
Wednesday May 14 | ||
| Swimming (Squad) 55:00 [3] 2.6 km (21:09 / km) | |
| slept:7.5 | ||
| 100 swim, 100 catch warm-up x 3
9 x 200 main set 200m cd kick/swim Found I was swimming 3.10 to 3.15 for the more solid 200s. That's to be expected I guess. I hope by the end of May to be under 3mins. | ||
| Running long (Thrash) 1:23:31 [4] 1564 km (3 / km) +510m 3 / km | |
| shoes: Brooks Beast | ||
| Was scared all day knowing Evo was coming, particularly after I ran a bit better last night. Normal history says a good run is followed by crippling soreness and lack of energy. Right on the death knell Wil rocked-up which augered well, but the bugger ran hard and fast and they both left me behind on the hill up to CCGS playing fields, then we negotiated the dark, rainy, pseudo-track through to SAS barracks then hit the 30min mark and Wil said "I'll pike now and cruise back." That left me at the mercy of Evo and we bailed to the beach and he strode off, oyster catcher like, up to the groyne and doubled back for me. Looking at my watch I realised I was somewhat faster than the same course 2 weeks back and then had to add extra segments. Eventually I realised we were doing those extra segments faster than normal too and I came up (lucky my subconscious was doing hte right thing) short by a few mins from the target of 90. By then my quads didn't want to play anymore on the ups so it was good to end. I don't feel too bad now, other than the feeling that if Evo genuninely described my effort it would have the word "skirt" or "didn't really go that hard tonight" in his trog.
First 5km at 5.09, middle beach bit at 5.40, last 7km at 5.12. | ||
Tuesday May 13 | ||
| Road Bike (Floreat ride) 1:38:33 [3] 49 km (2:01 / km) | |
| shoes: Bike, Kestrel | ||
| Nice and warm this morning although the roads were damp in places. Raining in Gosnells and Subiaco again, Sorrento too I suspect. Luckily Wembley Downs and the entire ride were free of rain and it was a much better sized group today of 15 riders. Strangely I was feeling really good today and so I sat at the back and watched MTBjen womanfully hang onto the group well all the way past her usual short-cut option at Leighton.** After confirming she'd got past the short cut I ended up on the front all along Stirling Hwy and to the start of the first climb where the remaining 8 riders promptly dropped me. Got one of them at Devil's Elbow, fat bugger. After CCGS was cruisy and there WAS NO SPRINT!! MTBjen hung on grimly along Hacket Drive and was ecstatic to be with the group for this last section of the ride. *
*note, some opinions may vary from the above. ** later amendment, apparently the Col du Leighton allowed MTBjen to become the Lantern Rouge once again... have to all chip in some $ for an appropriate cycling jersey I think. | ||
| C • Rain on Tue, Thu 3 | ||
| Running warm up/down 15:38 [2] 3 km (5:13 / km) | |
| shoes: Brooks Beast | ||
| Pool to Reabold rear via BPD and Oceanic. Big group of 12 today, and a new guy who ran pretty well too. | ||
| Running hills (Reabold rear) 45:00 [3] 8 km (5:38 / km) +466m 4:21 / km | |
| shoes: Brooks Beast | ||
| Same set as last week, but this time my legs felt tired on the warm-up from the big chain ride this morning. But the times didn't reflect that and each set was faster than the corresponding set last week. The Great Decline may be reversing? Or, like climate change, is this just some sort of La Nina anomaly?
1.55 1.55 1.52 1.53 1.51 1.41 1.40 1.43 1.43 1.45 This time I felt I had some reserve in the AT set, and similarlyin the first two reps in the hard set. I went uber hard on the thirdone, but legs gave up with 50m to go but was pretty happy to not blow up this week. | ||
Monday May 12 | ||
| Swimming (Squad) 1:10:00 [3] 3 km (23:20 / km) | |
| First Monday swim in what feels like a decade. Was a bit stronger today but still off the back. Main set 300 med, 300 of IM 25m, 300 hard. Then same 200s, then 100s. | ||