Training Log Archive: heyUIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Running 30:45 [3]
am: In Kings Pk.
Gym 46:00 [3]
weight:73.8kg
pm: At SportsMed Subi.
Monday May 30, 2011 #
Cycling 36:40 [3]
am: Down to Tawarri and back
Sunday May 29, 2011 #
Running 1:28:18 [3]
am: Long run in KIngs Pk. Two laps - first one about 12k followed by a 6k. Hadn't expired completely at the end so I added a bonus lap of the block. Calves very tight and sore at the end. Right groin a little bit tight at times during the run and I had to stop a couple of times to stretch. Was OK at the end though.
Gym 52:00 [2]
md: At Lords
Saturday May 28, 2011 #
Cycling 2:57:35 [3] 83.6 km (2:07 / km)
am: Usual long ride out to the Swan via Guildford. Went as far as the Oasis joint before turning around. Felt pretty good despite the low-level cold and managed my fastest long ride to date (despite the masses of bonehead walkers and plonkers on bikes who did their best to get in front of me at every turn on the way home).
Friday May 27, 2011 #
Cycling 34:11 [3]
pm: Evening ride along the railway path to Swanbourne and return.
Thursday May 26, 2011 #
Gym 38:00 [2]
weight:73.7kg
pm: SportsMed Subi. All the stuff I didn't do last night plus a few extra bits and pieces.
Cycling 34:00 [3]
am: Down to Tawarri and back. Was planning to do more than this but didn't have enough time because I had to take the car in to get the heater fixed (or should I say get them to look at it and tell me that it's not working and then make a another booking to actually get the work done).
Note
Feels like I'm getting a cold. Early stages - hopefully will fight it off
Wednesday May 25, 2011 #
Cycling 44:30 [3] 21.7 km (2:03 / km)
am: Out to Claremont and return. Not quite so cold this morning :-)
Gym 23:00 [2]
pm: At Lords. Really short session.
Tuesday May 24, 2011 #
Running 30:36 [3]
am: In Kings Pk
Note
A bit sore in the calves, hamstrings and adductors.
Monday May 23, 2011 #
Cycling 34:29 [3]
am: Usual Monday morning ride down to Tawarri.
Sunday May 22, 2011 #
Running 56:10 [4] 13.9 km (4:02 / km)
am: Hbf fun run. 13000+ runners.
Quite pleased with this one! Ran solidly most of the way. Started close to the front of the field, and had no problems with congestion. Was expecting it to be really crowded and difficult to run freely in the first few k, but the field thinned out very quickly. Started to fade away a little at the end and wasn't really prepared to push too hard, but as my fitness improves I guess I'll get better at pushing it right to the finish.
Splits are almost meaningless because the km markers were so far out. You'd think that they could get them right for such a big event. No real drama but it was very hard to judge the pace. Ran with a guy who was aiming for 56 and it seemed comfortable enough so I just tried to stay with him and maintain a consistent speed.
Quite pleased with this one! Ran solidly most of the way. Started close to the front of the field, and had no problems with congestion. Was expecting it to be really crowded and difficult to run freely in the first few k, but the field thinned out very quickly. Started to fade away a little at the end and wasn't really prepared to push too hard, but as my fitness improves I guess I'll get better at pushing it right to the finish.
Splits are almost meaningless because the km markers were so far out. You'd think that they could get them right for such a big event. No real drama but it was very hard to judge the pace. Ran with a guy who was aiming for 56 and it seemed comfortable enough so I just tried to stay with him and maintain a consistent speed.
Saturday May 21, 2011 #
Cycling 1:21:15 [3] 34.3 km (2:22 / km)
am: Fairly easy ride down to UWA and along the river as far as Tranby House. Returned through Maylands, river path for a bit, then Northbridge and the railway.
Gym 55:00 [2]
weight:73.7kg
pm: SportsMed Subi.
Friday May 20, 2011 #
Spinning 33:00 [3]
pm: Didn't get out in the morning (which was probably just as well given the downpour we got) and got home a bit too late to ride in the daylight so headed to the gym to at least get in some exercise for the day. Had forgotten how tedious it is on a stationary bike:-)
Thursday May 19, 2011 #
Running 39:23 [3]
am: In Kings Pk. With 3k of faster running on Hale Oval. Wanted to do something at about race pace for the hbf run - nothing too taxing, just something to get the legs turning over and get a feel for race pace.
12:17 for 3k
12:17 for 3k
Gym 20:00 [2]
weight:74kg
pm: Really short session. SportsMed Subi.
Wednesday May 18, 2011 #
Cycling 48:44 [3] 23.3 km (2:05 / km)
am: Perth Water ride.
Gym 52:00 [2]
pm: At Lords. Full session.
Tuesday May 17, 2011 #
Running 31:27 [3]
am: In Kings Pk. Both feet a little bit sore. Didn't affect my running though.
Monday May 16, 2011 #
Cycling 30:00 [3]
am: In Kings Pk.
Sunday May 15, 2011 #
Cycling 3:08:22 [3] 85.7 km (2:12 / km)
am: Ride out to Guildford and then up West Swan Rd as far as the Mallard Duck. Out via South Guildford and Great Eastern Hwy and back via Bassendean. Usual easterly gale on the outward journey. Hard work in the early stages but started to feel much better once I turned around and had the wind behind me :-)
Recovered reasonably well from the ride. Not too tired at all - a good sign.
Recovered reasonably well from the ride. Not too tired at all - a good sign.
Gym 47:00 [2]
md: At Lords. A little bit less for the legs today.
Saturday May 14, 2011 #
Running 1:25:13 [3]
pm: In Kings Pk. Same run as last week. Didn't make it out for ride in the morning so I thought I would move the ride to Sun morn.
Friday May 13, 2011 #
Cycling 48:22 [3] 23.3 km (2:05 / km)
am: Perth Water ride. Fastest time so far for this ride, despite the ubiquitous easterly (which always seems to be so much stronger along Mounts Bay Rd). Sat on high 30s to low 40s all the way along Mounts Bay on the way home.
Gym 55:00 [2]
weight:72.8kg
pm: At SportsMed Subi
Thursday May 12, 2011 #
Running 57:58 [3]
am: Interval session on Hale Oval. 5x1k with 500 recoveries. Standard session! Sluggish at first, possibly not fully awake initially but got going OK as the session progressed. As usual, faded slightly on the last one.
3:54.3
3:48.8
3:50.0 -- fumbled with stop button here - prob would have been just < 3:49
3:46.8
3:48.9
Includes 18:42 w/u and 8:40 c/d. Recoveries 2:45 to 2:55
3:54.3
3:48.8
3:50.0 -- fumbled with stop button here - prob would have been just < 3:49
3:46.8
3:48.9
Includes 18:42 w/u and 8:40 c/d. Recoveries 2:45 to 2:55
Wednesday May 11, 2011 #
Cycling 52:35 [3] 23.3 km (2:15 / km)
am: Wembley Downs ride. Wanted to avoid the wind so did this ride instead of battling around the river, but seemed to have a headwind no matter which direction I was going.
Tuesday May 10, 2011 #
Running 31:21 [3]
am: In Kings Pk. Bit flat this morning.
Gym 44:00 [2]
weight:73.7kg
pm: SportsMed Subi
Monday May 9, 2011 #
Cycling 34:08 [3]
am: Down to Tawarri and back.
Sunday May 8, 2011 #
Running 1:23:51 [3]
am: Two laps of Kings Pk. First one about 7k and the 2nd about 11k. Not too bad - right groin was abit tight at 40min mark and left big toe a bit sore towards the end, but nothing major. Made it through my longest run for a quite while (more than 18 months I think)
Gym 30:00 [2]
md: Minimal session. At Lords.
Saturday May 7, 2011 #
Cycling 2:24:04 [3] 64.7 km (2:14 / km)
am: Long one out to the Swan Valley. Got to Caversham and decided that I'd had enough of the easterly wind, which had just picked up to be a raging gale. Felt a bit lacklustre this morning as well, so no chance of convincing myself to go any farther.
Friday May 6, 2011 #
Cycling 59:37 [3] 28.3 km (2:06 / km)
am: Perth Water ride with the Windan Bridge extension. First ride with the new tyres. No flats :-)
Thursday May 5, 2011 #
Running 57:36 [4]
am: Intervals on Hale. 5x1k with 500m recoveries. Once again with the aim of running solidly but not too hard (10k race pace or slightly faster) and concentrating on maintaining 'good' form.
3:53.9
3:50.1
3:48.4
3:47.0
3:49.5
Recoveries between 2:40 and 2:55
Slightly faster than last time even though the hamstrings started to feel a bit heavy after the 1st 2 reps.
Includes 18:39 warm up and 8:35 cool down.
3:53.9
3:50.1
3:48.4
3:47.0
3:49.5
Recoveries between 2:40 and 2:55
Slightly faster than last time even though the hamstrings started to feel a bit heavy after the 1st 2 reps.
Includes 18:39 warm up and 8:35 cool down.
Note
Bike service today. Got some new bullet-proof tyres. After 3 flats in 3 weeks I'd had enough :-)
Wednesday May 4, 2011 #
Cycling 49:10 [3] 23.6 km (2:05 / km)
am: Perth Water ride. Well under 50 despite the best efforts of all the millions of walkers and trundling commuters to slow me down
Gym 56:00 [2]
pm: At Lords.
Tuesday May 3, 2011 #
Running 30:32 [3]
am: In Kings Pk. Bit sore in calves and adductors but otherwise no real damage from the race on Sun.
Monday May 2, 2011 #
Cycling 33:17 [3]
am: Down to Tawarri and back
Sunday May 1, 2011 #
Running race 39:54 [4] 10.0 km (3:59 / km)
am: 10k race in conunction with the WAMC Perth 32. Perfect conditions today, cool and calm, so no excuses for a crap result.
Tried to start conservatively again like I did in the Bridges and stick to 4min/k. Didn't quite work as well this time because the km splits were a bit up and down (either that or the k markers were inaccurate). Found it hard to judge how fast I was going. First half was pretty good, but it became a bit of a slog after that. Faded in the last 2k and started to get a stitch near the end. The stitch was quite painful - any farther from the end and I may not have been able to finish the race.
Overall, a slightly better run than the Bridges but still a way to go. Good to break 40.
splits:
3:55.8
4:04.3
3:52.4
3:50.8
4:00.9
3:58.6
4:22.8 | 7k marker definitely out here
3:39.9 | ave. just under 4:01
8:09.4 <- no 9k marker
Tried to start conservatively again like I did in the Bridges and stick to 4min/k. Didn't quite work as well this time because the km splits were a bit up and down (either that or the k markers were inaccurate). Found it hard to judge how fast I was going. First half was pretty good, but it became a bit of a slog after that. Faded in the last 2k and started to get a stitch near the end. The stitch was quite painful - any farther from the end and I may not have been able to finish the race.
Overall, a slightly better run than the Bridges but still a way to go. Good to break 40.
splits:
3:55.8
4:04.3
3:52.4
3:50.8
4:00.9
3:58.6
4:22.8 | 7k marker definitely out here
3:39.9 | ave. just under 4:01
8:09.4 <- no 9k marker