Training Log Archive: heyUIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Cycling 2:46:43 [3] 73.3 km (2:16 / km)
am: Thought I would try something different today instead of riding all the way out to Guildford into the teeth of a howling easterly, so I tried out a ride past the city, through Vic Park, and then Curtin Uni, Shelley, Canning R, Applecross and around the river via Fremantle.
It was a real slog into the wind along Mounts Bay and the South Perth foreshore and I'd almost had enough by this stage (I HATE the easterly). That sort of set the tone for the whole ride - too stuffed from pushing hard into the wind to really get much out of going with the wind. Best part of the ride was whizzing past some road cycling types going up Fraser Rd in Applecross :-) Paid for that excess later on though. Ran into a brick wall going up that longish climb on The Esplanade into the wind and was in survival mode for the rest of the ride (last 12k or so). Mount Rokeby seemed awfully big today.
It was a real slog into the wind along Mounts Bay and the South Perth foreshore and I'd almost had enough by this stage (I HATE the easterly). That sort of set the tone for the whole ride - too stuffed from pushing hard into the wind to really get much out of going with the wind. Best part of the ride was whizzing past some road cycling types going up Fraser Rd in Applecross :-) Paid for that excess later on though. Ran into a brick wall going up that longish climb on The Esplanade into the wind and was in survival mode for the rest of the ride (last 12k or so). Mount Rokeby seemed awfully big today.
Saturday Oct 30, 2010 #
Cycling 1:00:10 [3] 23.9 km (2:31 / km)
am: An exploratory ride. To the railway, into the city, through Northbridge and then out along the Midland line. Finally figured out a good way through Northbridge. Railway line to Midland is not as nice as the river, but may be useful if I want to travel farther afield.
Changed the batteries on the bike computer - it was playing up a bit so the distance may not be accurate.
Changed the batteries on the bike computer - it was playing up a bit so the distance may not be accurate.
Friday Oct 29, 2010 #
Cycling 41:00 [3]
weight:75kg
am: Went for an early morning ride round the back streets of Dalkeith. Nice morning, still quite cold early. Would have liked to ride for a bit longer but had to be at work early this morning :-(
Thursday Oct 28, 2010 #
Running 39:58 [3]
pm: Ran through Kings Pk to Hale Oval to do some intervals of faster running. Did about 3k on the 'oval', finishing with a couple of 500s (1:56, 1:58). Unfortunately the right groin started to tighten up a little at this point and gradually got worse on the run home...bugger. Wasn't too bad, but not great either. Haven't had any trouble with it for a couple of months and I thought I'd put it behind me. Looks like I'll have to be careful again and hope that it doesn't get any worse, otherwise it'll be no running for a couple of weeks.
Gym 51:00 [2]
weight:74.2kg
pm: Went straight to the gym after the run ... and struggled through. It's so much harder doing it straight off a run.
Weight loss is going gang busters, but unfortunately it's prob all coming off my shoulders judging by how weak I was on the upper body stuff. Obviously reverting back to the classic distance runner physique :-)
Weight loss is going gang busters, but unfortunately it's prob all coming off my shoulders judging by how weak I was on the upper body stuff. Obviously reverting back to the classic distance runner physique :-)
Wednesday Oct 27, 2010 #
Cycling 53:35 [3] 22.6 km (2:22 / km)
am: Out to City Beach, north to Floreat Beach and then back home. Felt pretty flat and not really motivated to put in much of an effort.
Tuesday Oct 26, 2010 #
Cycling 34:00 [3]
am: Easy ride in Kings Pk.
Core stability 20:00 [1]
pm: Thought it was about time I started doing some of this stuff again
Monday Oct 25, 2010 #
Running 36:24 [3]
am: a run through Shenton Pk and around Kings Pk.
Had a 'Rocky' moment (sans musical fanfare) when I ran up the small hill past the spot where I snapped my flexor tendon last Nov :-) First time I've run there since the day. Its taken nearly a year, but I'm finally just about back to running normally. Still slow and unco ... getting better with each run though.
Had a 'Rocky' moment (sans musical fanfare) when I ran up the small hill past the spot where I snapped my flexor tendon last Nov :-) First time I've run there since the day. Its taken nearly a year, but I'm finally just about back to running normally. Still slow and unco ... getting better with each run though.
Sunday Oct 24, 2010 #
Cycling 3:06:16 [3] 85.1 km (2:11 / km)
am: Long ride out into the Swan Valley. Usual course along the river as far as South Guildford, Great Eastern Hwy to Guildford, and then West Swan Rd. This time the wind was a bit kinder (mostly a cross wind) and I decided to push on beyond the point I reached a few weeks ago. Went as far as the Mallard Duck Cafe before turning around. Managed somehow to successfully dodge all the broken glass on the bikepath, both on the way out and on the return (miracle). Stopped at Caversham on the way back for a Turkish Delight :-) Started to get rather tired at about the 75k mark and was very happy to make it home. The last bit up Thomas St and Rokeby Rd was a slog.
Pleased to make it past the 3hr mark and the ave speed was not too bad. Eventually would like to be doing 3.5 hrs, but will definitely have to start earlier once summer comes.
Pleased to make it past the 3hr mark and the ave speed was not too bad. Eventually would like to be doing 3.5 hrs, but will definitely have to start earlier once summer comes.
Saturday Oct 23, 2010 #
Cycling 1:00:22 [3] 26.2 km (2:18 / km)
am: Wembley Downs ride with some exploring in the 'mountains' the north of Hale Rd looking for a convenient way to lengthen the ride. Will have to try some other alternatives next time.
Friday Oct 22, 2010 #
Cycling 47:29 [3] 19.5 km (2:26 / km)
pm: Down to UWA and out to Dalkeith and back with a bit of meandering around the backblocks. Hard work into the sea breeze gale
Gym 47:00 [2]
weight:75.7kg
pm: Gym session straight after the ride. Tired tonight and could hardly be bothered. Didn't do everything.
Thursday Oct 21, 2010 #
Running 35:07 [3]
am: Another session with some sections of faster running, very similar to what I did on Mon - through Kings Pk to Hale Oval, 2k on the "oval" with some faster surges, gradually building up to a 500m effort at the end, and then back home through the park.
Did the 500 in 1:56 :-) Still felt like crap, but obviously twas better quality crap than last time LOL!
Did the 500 in 1:56 :-) Still felt like crap, but obviously twas better quality crap than last time LOL!
Wednesday Oct 20, 2010 #
Cycling 39:50 [3] 19.0 km (2:06 / km)
am: To UWA and around to Dalkeith and return. Did a bit extra this time to make sure I was over 40 min, but once again was riding too fast.
Tuesday Oct 19, 2010 #
Cycling 35:00 [3]
am: Easy ride down to Tawarri and back, with a long stop to gawk at the dolphins that came right up to the river wall. They were so close that I could have almost reached out and touched them !
Gym 44:00 [2]
weight:75.5kg
pm: SportsMed Subi. As usual running short of time so I cut out the clams.
Monday Oct 18, 2010 #
Running 33:01 [3]
am: Thought it was time to gradually start adding some faster running so ran through Kings Pk to Hale oval and did a few faster efforts. Nothing too serious yet, just 3 or 4 efforts up to maybe 100m at a slightly faster pace than usual and then a 500 in 2:00. The 500 seemed to take for ever and I struggled a bit to maintain form. Pleasantly surprised to manage 4min/k though, just felt very strange trying to stretch out after being out of action for so long. Ran home afterwards. Will repeat the session on Thurs (if I don't break down in the meantime)
Sunday Oct 17, 2010 #
Cycling 2:21:41 [3] 64.8 km (2:11 / km)
am: Usual Sunday ride out to the Swan Valley and return. Felt a bit lazy today and a bit tired from yesterday's effort so I thought I would only go as far as Caversham :-)
Easterly (again) this morning, and (as usual) it started to die down by the time I turned to head for home so I had a headwind for much of the first half and a fading tailwind for the second half ... typical. Was hoping for a bit of a boost on the way home, especially after having to work so hard in the Swan River wind tunnel. Still felt strong on the last bit around Mounts Bay though and sat on 33-35 all the way.
Got attacked by a magpie near the start of the Great Eastern Hwy Bypass on the way out AND on the way back. Pissweak effort though ... only went at me 2 or 3 times. Not like the bloody pterodactyl that used to live in Kings Pk near the intersection of Thomas St and Kings Pk Rd. That one wouldn't let you go until it had drawn blood.
Easterly (again) this morning, and (as usual) it started to die down by the time I turned to head for home so I had a headwind for much of the first half and a fading tailwind for the second half ... typical. Was hoping for a bit of a boost on the way home, especially after having to work so hard in the Swan River wind tunnel. Still felt strong on the last bit around Mounts Bay though and sat on 33-35 all the way.
Got attacked by a magpie near the start of the Great Eastern Hwy Bypass on the way out AND on the way back. Pissweak effort though ... only went at me 2 or 3 times. Not like the bloody pterodactyl that used to live in Kings Pk near the intersection of Thomas St and Kings Pk Rd. That one wouldn't let you go until it had drawn blood.
Saturday Oct 16, 2010 #
Cycling 54:19 [3] 26.3 km (2:04 / km)
am: Claremont ride. The easterly was blowing fairly strongly this morning so I wasn't expecting a fast time today. Of course that all changed once I caught the first group of road cyclists going up the that nice little hill on The Avenue and I tried to go past them. Took me a couple of attempts, but I eventually managed it and then was obliged to maintain the pace :-) Hard work on the way back going into the wind and I even had someone on a road bike drafting me (on my crappy MTB) for a while. Died a bit on the lap of Kings Pk, especially going up caridac hill into the wind. Equalled my fastest ave. speed though.
Quads were a bit tight afterwards.
Quads were a bit tight afterwards.
Friday Oct 15, 2010 #
Cycling 31:44 [3]
am: Fairly easy ride in Kings Pk.
Gym 50:00 [2]
weight:76kg
pm: At SportsMed Subi
Thursday Oct 14, 2010 #
Running 32:41 [3]
am: In Kings Pk. Same as Monday, but with a deviation around a section that was fenced off for some pointless works of some sort (yet another one).
Everything was good, so it's probably time to think about increasing the distance (gradually). Maybe also time to start thinking about some goals for next year - like running Bluff Knoll :-) Would be nice to just go and run something like that without having to worry about whether I could make it or not, or whether I would destroy myself in the process.
Everything was good, so it's probably time to think about increasing the distance (gradually). Maybe also time to start thinking about some goals for next year - like running Bluff Knoll :-) Would be nice to just go and run something like that without having to worry about whether I could make it or not, or whether I would destroy myself in the process.
Wednesday Oct 13, 2010 #
Cycling 52:39 [3] 23.6 km (2:14 / km)
am: Wembley Downs ride. A bit lacklustre this morning. Didn't feel like pushing too much. Still managed my fastest time though :-)
Tuesday Oct 12, 2010 #
Cycling 30:28 [3]
am: Easy ride in Kings Pk.
Gym 51:00 [2]
weight:76.8kg
pm: All the usual junk. At SportsMed Subi.
Monday Oct 11, 2010 #
Running 32:49 [3]
am: Same run as last Thurs. A bit cautious on this one. Left calf was good though. No sign of any problems in the left adductors either. Still as slow as a snail but that's OK at least I'm still running.
Sunday Oct 10, 2010 #
Cycling 2:46:38 [3] 75.0 km (2:13 / km)
am: Long one out into the Swan Valley. Got as far as Elmars in the Valley before turning around. Nice day for it - cool, calm conditions (initially) and no rain. Aiming for 80k, but fell a bit short and couldn't be bothered doing any additional kms at the end. Quite happy to finish when i did :-) Unfortunately the forecast cold front came through just after I turned for home and the return trip sort of got a whole lot harder. Piked on the bit along the river around Matilda Bay, because it was blowing a gale by this stage, and went through Northbridge and along the railway. Even here it was hard going into the wind. Probably would have karked it if I had gone along the river!
Legs are tired now. Might have a couple of easy days to start the week :-)
Legs are tired now. Might have a couple of easy days to start the week :-)
Saturday Oct 9, 2010 #
Cycling 45:15 [3] 19.3 km (2:21 / km)
am: Easy ride out to Herdsman Lake, part way around the lake and then home with a bit of extra mucking about around Subi to bring it up to 45min.
Sore in left adductors afterwards, which is odd because I never have trouble with them, its always the right adductors that give me grief. Yet another bloody thing to worry about and manage!
Sore in left adductors afterwards, which is odd because I never have trouble with them, its always the right adductors that give me grief. Yet another bloody thing to worry about and manage!
Friday Oct 8, 2010 #
Cycling 57:53 [3] 27.8 km (2:05 / km)
am: Regular Claremont ride with a lap of Kings Pk at the end. I was hoping to match the speed I managed on Sat, but unfort I was riding into a headwind for most of the way home and then got held up a bit a couple of times near UWA. Nearly had a caridac on cardiac hill trying to maintain the pace but didn't quite make it. Still got pretty close though :-)
Gym 50:00 [2]
weight:76.2kg
pm: Usual stuff. SportsMed Subi
Thursday Oct 7, 2010 #
Running 31:49 [3]
am: A repeat of the Monday run. Went Ok, but still felt like a marathon. Left calf tightened up after the run. A bit worrying because most of the tightness is in the medial gastroc head, which is where I had a nagging problem 5 or 6 years ago. Will have to keep an eye on this. These days it seems that I just have to think about training and I break down. grrr.
Wednesday Oct 6, 2010 #
Cycling 51:50 [3] 21.5 km (2:25 / km)
am: Uninspired ride out to City Beach via Oceanic Dr and back along West Hwy and Rochdale. Added a bit extra round the streets of Subi at the end. Still flat after the weekend and struggled a bit into the howling easterly gale on the way home.
Tuesday Oct 5, 2010 #
Cycling 34:13 [3]
am: Short one down to Tawarri and back.
Gym 49:00 [2]
weight:76.4kg
pm: All the usual stuff at SportsMed Subi. Flew through it tonight. A bit weak on some of the upper body stuff. That's probably where all the weight loss has been :-)
Monday Oct 4, 2010 #
Running 32:29 [3]
am: Recovery run in Kings Pk.
Completed the full run !!!!!!
I've logged it as a run :-) .... because it almost felt like a real run.
Seemed to take forever. Didn't care about the speed though. Just finishing it is a big milestone.
Completed the full run !!!!!!
I've logged it as a run :-) .... because it almost felt like a real run.
Seemed to take forever. Didn't care about the speed though. Just finishing it is a big milestone.
Sunday Oct 3, 2010 #
Cycling 2:16:10 [3] 62.4 km (2:11 / km)
am: Ride out to Cannington and return via UWA, Mounts Bay, freeway bike path, Riverton Dr and a heap of bike paths along the Canning River. Wasn't sure where I was before I turned around but would have been close to Nicholson Rd. Gave Mounts Bay a miss on the way home and continued on to the railway and followed it home. A bit flat today after yesterday's effort.
Got passed by an overweight guy on the freeway bike path and that got me thinking that I haven't been passed by any unfit-looking types for months now (until now of course). In fact I haven't been overtaken much at all in recent weeks whereas once upon a time I was being overtaken by just about everyone.
Got passed by an overweight guy on the freeway bike path and that got me thinking that I haven't been passed by any unfit-looking types for months now (until now of course). In fact I haven't been overtaken much at all in recent weeks whereas once upon a time I was being overtaken by just about everyone.
Saturday Oct 2, 2010 #
Cycling 46:09 [3] 22.3 km (2:04 / km)
am: Claremont ride minus the usual lap of Kings Pk at the end. Heaps of cyclists out this morning. Encountered a big group when I turned at the roundabout in Claremont and I sort of got merged with them. They were going too slow so I rode away from them :-) Thought I'd gotten away until I noticed they were coming back at me along Birdwood. A few of them came past just before the downhill so I tagged along (56.6 on the downhill run). They dropped back again near UWA so I was left to push on by myself. New fastest ever ride though.
Friday Oct 1, 2010 #
Cycling 32:00 [3]
pm: After paint stripping and shoveling and doing other sundry jobs all day I thought I would do something a little more relaxing so I headed out for a night time ride:-) First ride at night for as long as I can remember. Through Shenton Pk to the railway, out to Claremont and return