Training Log Archive: heyUIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
Cycling 34:00 [3]
am: Easy spin down to Tawarri and back. Nice morning. Not too much wind, just for once, and it was still cool at 6:30.
Gym 49:00 [2]
weight:74.3kg
pm: At SportsMed Subi
Monday Nov 29, 2010 #
Cycling 2:23:01 [3] 63.1 km (2:16 / km)
am: Uninpsired ride out to Caversham and return. Gusty easterly winds made it hard going on the outward trip and didn't really feel motivated to go any farther than Caversham even though I'd originally planned to do 3hrs. Some parts of the ride are definitely not that good on a working day. Guildford was especially bad with the traffic.
Sunday Nov 28, 2010 #
Running 36:18 [3]
pm: In Kings Pk. Still quite warm at 6 when I started but I was going slow enough that it didn't bother me :-)
Took some voltaren before the run and that seemed to help the groin. It didn't really start to play up until near the end, and even then it was just very low-level discomfort. Could have kept going but thought it would be wiser to stop while things were still OK.
Took some voltaren before the run and that seemed to help the groin. It didn't really start to play up until near the end, and even then it was just very low-level discomfort. Could have kept going but thought it would be wiser to stop while things were still OK.
Saturday Nov 27, 2010 #
Cycling 59:13 [3] 26.3 km (2:15 / km)
am: Howling wind last night. Still blowing a gale when I went out. Thought I would try something different so I went along the railway towards Freo as far as Marine Parade and then did the tour of Cottesloe heights before coming back along the railway into the teeth of the gale. Added a bit extra around Subi at the end.
Gym 46:00 [2]
weight:76.5kg
md: The gym session I missed yesterday. At SportsMed Subi.
Friday Nov 26, 2010 #
Cycling 30:00 [3]
pm: Short ride in kings Pk. Couldn't fit it in the morning (again). Was going to go the gym afterwards but didn't fit that in either :-(
Thursday Nov 25, 2010 #
Running 29:00 [3]
am: In kings Pk. Right groin played up from about 20 min onwards. Stopped to stretch once but it didn't seem to help that much so I pulled the pin and walked the last bit.
Wednesday Nov 24, 2010 #
Cycling 33:00 [3]
pm: Ride down to Tawarri and return. Didn't have time in the morning and then sort ran out of time in the arvo.
Tuesday Nov 23, 2010 #
Cycling 50:14 [3] 23.5 km (2:08 / km)
am: Ride down to UWA, along the river to the city, over the Causeway, back on the South Perth side and then back to UWA and home. The river looked grey and lumpy but the wind wasn't too bad. Heaps of commuters out there.
Gym 37:00 [2]
weight:74.6kg
pm: At SportsMed Subi. Ran out of time again. Made sure that I did all the exercises that I couldn't fit in last time.
Monday Nov 22, 2010 #
Cycling 32:00 [3]
am: Easy spin down to Tawarri and back.
Sunday Nov 21, 2010 #
Running race 21:01 [3] 5.0 km (4:12 / km)
am: Marathon club Peninsula run at Burswood.
I ran this just for fun and to mark the first anniversary of my tendon rupture. I thought about doing the 10k, but decided the 5 would be a more sensible option given my recent groin problems. Started at the back of the field and used the first km as a warm-up. Tried not to go too fast early on because I didn't really have a good feel for the right pace. Just as well too, cos it seemed like a long way to the turn-around point. Groin was still OK at this stage so I tried to push it a bit on the way back (and succeeded too I think). Quite pleased to run as fast as I did and not have any issues with the groin. Hopefully, now I can look forward to doing a few more races next year.
I ran this just for fun and to mark the first anniversary of my tendon rupture. I thought about doing the 10k, but decided the 5 would be a more sensible option given my recent groin problems. Started at the back of the field and used the first km as a warm-up. Tried not to go too fast early on because I didn't really have a good feel for the right pace. Just as well too, cos it seemed like a long way to the turn-around point. Groin was still OK at this stage so I tried to push it a bit on the way back (and succeeded too I think). Quite pleased to run as fast as I did and not have any issues with the groin. Hopefully, now I can look forward to doing a few more races next year.
Saturday Nov 20, 2010 #
Cycling 1:03:51 [3] 29.1 km (2:12 / km)
am: Wembley Downs ride with an extension to Scarborough and then back along West Coast Hwy.
Friday Nov 19, 2010 #
Cycling 50:10 [3] 23.0 km (2:11 / km)
am: Wembley Downs ride. Relatively warm morning with a gusty nor'easterly wind. Pretty strong at times. Went well despite the heat and wind. Not many cyclists out this morning though.
Gym 31:00 [2]
weight:73.3kg
pm: At SportsMed Subi. As usual, not enough time to do a full session.
Thursday Nov 18, 2010 #
Cycling 44:20 [3] 17.7 km (2:30 / km)
am: Couldn't be arsed doing anything too strenuous and the wind was howling again this morn so I just went for an exploratory ride to the north around Herdsman Lake and back.
Note
12 months to the day since I snapped my flexor hallucis longus tendon
Wednesday Nov 17, 2010 #
Cycling 45:42 [3] 22.1 km (2:04 / km)
am: To UWA and out to Claremont and back. Usual easterly wind :-( Pushed the pace in the last few k.
Tuesday Nov 16, 2010 #
Cycling 34:00 [3]
am: Usual Tues ride down to Tawarri and back
Gym 47:00 [2]
weight:74.6kg
pm: At SportsMed Subi
Monday Nov 15, 2010 #
Running 33:00 [3]
am: In Kings Pk. Right groin wasn't all that good. Stopped to stretch a couple of times and walked one up hill bit. Didn't get any worse from there to the finish.
One positive at least is that I'm running better (up to the point the groin problem starts to kick in) and haven't had any problems with my left toe or ankle for a while now.
One positive at least is that I'm running better (up to the point the groin problem starts to kick in) and haven't had any problems with my left toe or ankle for a while now.
Sunday Nov 14, 2010 #
Cycling 2:45:47 [3] 73.7 km (2:15 / km)
am: Raging easterly again this morning so I opted to do my round the river circuit through Vic Park, Curtin, Shelley, AppleX, Freo etc, rather than struggle out to Guildford with a headwind most of the way. The wind was whipping up some nice waves on the river near the Old Brewery, with bit of spray over the river wall, so I was glad I decided give Guildford a miss. Same story as last time I did this ride though - was stuffed by the time I got to the 60k mark from pushing into the wind. If anything the wind was stronger this time. Struggled a bit in the last few km and was really glad to get home :-)
Saturday Nov 13, 2010 #
Cycling 1:02:44 [3] 27.9 km (2:15 / km)
am: Wembley Downs ride with an extension to the north as far as Brighton Rd. Not too bad, might make this the standard for this ride. Just depends on how much traffic there is on a week day.
Slow as a snail up Lemnos St into the raging easterly on the way home. bah.
Slow as a snail up Lemnos St into the raging easterly on the way home. bah.
Friday Nov 12, 2010 #
Cycling 32:00 [2]
pm: Pootling around in Kings Pk
Gym 51:00 [2]
weight:74.1kg
.... then straight to the gym. Did a full session. The first for a while! Up to 7kg dumbells on the single-leg squats.
Thursday Nov 11, 2010 #
Cycling 32:00 [3]
pm: Managed to squeeze in an evening ride. Down to Tawarri and back. Into a gale on the way out and hammering it with the wind on the way back!
Tuesday Nov 9, 2010 #
Cycling 34:00 [3]
am: Usual Tues ride down to Tawarri and back.
Gym 49:00 [2]
weight:74.5kg
pm: Usual shite at SportsMed Subi. Actually didn't feel too bad tonight, just for a change.
Monday Nov 8, 2010 #
Running 32:25 [3]
am: In Kings Pk. Right groin started to become disagreeable after about 18 min. Ntb at the end but ntg either.
Sunday Nov 7, 2010 #
Cycling 3:02:14 [3] 83.9 km (2:10 / km)
am: Regular Sunday ride out into the Swan Valley. As far as the Mallard Duck Cafe again and, like last time I did this ride, with a southerly wind so ntb along Mounts Bay and Riverside Dr. Coped with it a bit better than last time and wasn't as tired at the end. 4 min faster :-)
Saturday Nov 6, 2010 #
Cycling 50:42 [3] 23.9 km (2:07 / km)
am: Wembley Downs ride. Didn't have time this morning to explore any other ways to extend the ride (i.e. didn't get out of bed early enough).
Friday Nov 5, 2010 #
Cycling 46:47 [3] 21.9 km (2:08 / km)
am: Claremont ride without the lap of Kings Pk at the end.
Gym 47:00 [2]
weight:73.8kg
pm: At SportsMed Subi
Thursday Nov 4, 2010 #
Running 32:51 [3]
am: Run in Kings Pk. A bit shorter than last time so that I didn't irritate the right groin too much. Was OK, slowly tightening up from about 18 min onwards, but never became a real problem. Probably finished at just about the right time, though. Any longer and it prob would have become uncomfortable.
Wednesday Nov 3, 2010 #
Cycling 40:53 [3] 19.2 km (2:08 / km)
am: Ride to UWA and out to Dalkeith and back.
Tuesday Nov 2, 2010 #
Cycling 34:00 [3]
am: Usual easy Tues ride down to Tawarri and back. Quite warm already at 7am.
Gym 46:00 [2]
weight:74.6kg
pm: Usual stuff at SportsMed Subi.
Monday Nov 1, 2010 #
Running 42:32 [3]
am: A bit apprehensive about running today after the right groin started playing up in the last run, but I figured I needed to find out how far I could go before it started to become a problem. Tried to run a bit slower also, to see if that would have an effect. Right groin started to tighten up after about 20min, nothing much at first, but enough to let me know it was going to be an issue. Gradually became more noticable until it started to become uncomfortable at about the 32 min mark. Stopped to stretch a couple of times and that seemed to help (for a short time). Kept running until I was a few hundred metres from home. Wasn't too bad afterwards so I suppose I can continue to run with it, but will definitely have to be careful.