Training Log Archive: KimIn the 30 days ending Apr 30, 2011:
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Friday Apr 29, 2011 #
Ride 1:46:40 [3] 29.5 km (3:37 / km)
shoes: Giant XTC Team
Loop from home through Gap Creek and back via Chapel Hill. Took me half the ride to get going. Good to be off road again though as it's been a while.
Run 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Structure 14
Up and down run with Maya.
Thursday Apr 28, 2011 #
Run 1:27:20 [3] 16.2 km (5:23 / km)
shoes: Nike Structure 14
Jindalee river loop. Had to back track at 17 Mile Rocks as my track was closed and I couldn't get through anymore. Found another cool track which wound it's way across the ridge to where I usually pop out. Wasted 5 minutes finding it though.
Wednesday Apr 27, 2011 #
Run 42:20 [3] 8.3 km (5:06 / km)
shoes: Nike Structure 14
Oxley Creek loop. Bit tired today.
Tuesday Apr 26, 2011 #
Note
We'd planned a ride but double napped instead!
Monday Apr 25, 2011 #
Note
Epic road trip with Dave - Melbourne to Brisbane. Left at 3am, arrived 11pm.
Saturday Apr 23, 2011 #
Ride 2:04:00 [3] 54.5 km (2:17 / km)
shoes: Giant TCR One (road)
Morning ride with Derek from Fairhaven. Rode to Lorne admiring the big clean surf then up the climb towards Deans Marsh that they call 'Benny'. Rode side by side for the first quarter then Derek sped up so I sat there all the way up. I was on my limit but didn't feel like I was in any danger of dropping off. Derek was impressed with our time of 31 mins as he normally does about 35mins. Rode back solo as Derek was doing more.
Friday Apr 22, 2011 #
Run 1:16:04 [3] 13.0 km (5:51 / km)
shoes: Nike Structure 14
Arvo Moggs Creek loop. Pretty happy to run 3.26 quicker than I've ever run this, which was a few weeks before XPD last year. It wasn't the intention when I headed out and walked the first hill to warm up.
Thursday Apr 21, 2011 #
Run 59:30 [3] 11.2 km (5:19 / km)
shoes: Nike Structure 14
Loop to Seaford. Didn't feel that great this morning.
Wednesday Apr 20, 2011 #
Ride 1:13:50 [3] 29.0 km (2:33 / km)
shoes: Crusty Merida
On the old commuter for a change and rode bike tracks to Dandenong. About 80% was on gravel tracks so felt like a resistance session with the recent rain. Got wet and muddy.
Run 20:00 [3]
Bare foot soft sand run with Maya. I was doing it much tougher than her.
Tuesday Apr 19, 2011 #
Run 56:55 [3] 11.1 km (5:08 / km)
shoes: Nike Structure 14
Two assignments due today, two submitted :-) Same run as a couple of days ago (GPS recorded a shorter distance though). Inteded to run 3-4 minutes slower but the coffee I had not long prior thought otherwise. It did give me coffee hiccups half way around however.
Sunday Apr 17, 2011 #
Run 57:35 [3] 11.2 km (5:08 / km)
shoes: Nike Structure 14
Run to Seaford and back on the tracks. First part was very overgrown - almost a bush bash .... you can tell I'm not running on them anymore :-) Felt pretty good.
Saturday Apr 16, 2011 #
Ride 1:28:00 [3] 47.6 km (1:51 / km)
shoes: Giant TCR One (road)
Late commitment from Rob D to go for a road ride so rushed out the door and met him just past Seaford. Turned around and soon got on a bunch doing 40-42km/h. Shortly afterwards I accidentally found myself on the front so quickly did my turn then drifted to the back to re-commence being a leech. Stuck with them until Black Rock, then turned around as Rob had to get home. Steady pace back with no bunches coming past to bludge off. Legs felt the earlier effort, and have slight tightness in the lateral right quad.
Friday Apr 15, 2011 #
Kayak 1:00:19 [3] 10.2 km (5:55 / km)
shoes: Epic K1 Legacy M
Cruised around Patterson Lakes.
Sunday Apr 10, 2011 #
Run race (M2M) 2:04:41 [3] 21.7 km (5:45 / km)
shoes: Nike Structure 14
Cold and wet start to the race. I thought I started off quite well but bonked a bit at about the 15km mark - should have eaten more maybe. I think it may also be because I ran along with Del for a fair bit in the middle - very tiring! The tracks were extremely slippery particularly in road shoes putting a bit of extra pressure on the quads. Saw a couple of good muddy stacks :-)
Ride race (M2M) 3:23:48 [3] 90.0 km (2:16 / km)
shoes: Giant TCR One (road)
Once in TA where Dave (my super-crew) had left my gear (but wasn't allowed to stay) but I couldn't find it! Rapid Ascent didn't have any organisation so it was all randomly placed. Found it and threw on some gloves and was on my way. Caught up some places on the Black Spur and Healsville decsent despite being held up by some arrogant vehicles - support crews! Missed the first turn by 50m as the direction man wasn't brightly dressed. Had a good ride up to Kinglake where the TA was again poorly organised with no one telling you what to do. I picked up a drink here then had a fun descent back down. Had a flat spot at the bottom but enjoyed the final few kms with the TA coming sooner than expected. Got to pass 3 guys walking up one hill that the compact cranks just chewed up!
Run race (M2M) 1:26:52 [3] 14.0 km (6:12 / km)
shoes: Nike Structure 14
I ran like a granny on this leg having just gotten off the bike. Feet were numb for the first 3-4kms so it felt like running on stumps! Had a quick toilet stop in a well placed public toilet. I passed quite a few on this leg despite being pathetic. Again the TA popped up sooner than expected.
Kayak race 3:05:10 [3] 31.0 km (5:58 / km)
shoes: Epic K1 Legacy M
Finally in the kayak and rushed the TA to get on the water before Keith Colomb hoping for a wash. He soon caught me and I stayed there for about 3kms. It was a tough wash with the swirly and narrow waters. Soon after Andrew Nash came past who was fresh being a relay paddler. I hung in for only about 300m (just long enough to compliment each other on our good looking boats) before dropping off. With about 4kms before the portage I lightly hit a log and went straight in. My boat kept going which was a little concerning but I ended up throwing my paddle in the same direction and eventually caught up. Would have been funny to watch. I got the boat to the bank and found a tree root to perch on and got going again. It took until the portage to pump all the water out! The last 3kms before the portage I was towing something as my speed dropped to <9.5km/h and steering was out. Had a good portage trying to keep up with Dave.... Then enjoyed the high flow section just after Dights Falls. Again struggled with debris, but with the incoming tide I was able to paddle backwards every now and then to clear the rudder. Hit a few waves through the city with the concrete walls but didn't have any issues.
I finished 8th which was higher than I would have liked, but my time was faster than expected so I can't be too disappointed.
I finished 8th which was higher than I would have liked, but my time was faster than expected so I can't be too disappointed.
Saturday Apr 9, 2011 #
Kayak 50:00 [3] 8.0 km (6:15 / km)
shoes: Epic K1 Legacy M
Paddle at Patterson Lakes. Windy day but the pump's working well. Forgot my GPS so time and distance are rough.
Thursday Apr 7, 2011 #
Run 40:00 [2]
shoes: Nike Structure 14
Two more runs with Maya between Forbes and Melbourne.
Wednesday Apr 6, 2011 #
Run 1:00:00 [2]
shoes: Nike Structure 14
Three 20 minute runs to stretch my and Maya's legs at different towns between Vegas and Forbes on the long drive.
Monday Apr 4, 2011 #
Ride 1:25:00 [3] 32.0 km (2:39 / km)
shoes: Giant TCR One (road)
Ride to and from Coopers Plains to get the car serviced. Made a few wrong turns, nut managed to stay on back roads.
Run 36:25 [3] 7.1 km (5:08 / km)
shoes: Nike Structure 14
Run from home on Oxley Creek loop.
Saturday Apr 2, 2011 #
Kayak 2:12:30 [3] 22.5 km (5:53 / km)
shoes: Epic K1 Legacy M
On the water at 5.30am at Springfield Lake with Dave and Kate. Did 2km warm-up, then 10 x 1000m @ 85%, 1km cruise at 70% with lazy turnarounds. Made sure I wasn't over 10km/h on the cruisey bits as not to blur the efforts into the recovery like last weak. Did 2 of the 1000's on Dave's wash which were hard work. Boat felt heavy all session, I initially thought I needed a 'nectar of the gods' to wake me up, but soon realised it was more likely to be the gym from late last night.
Ride 1:13:15 [3] 33.5 km (2:11 / km)
shoes: Giant TCR One (road)
Arvo loop of the river with Dave, as the Roos were getting smashed. I'm very happy with the new set-up - feels more like my MTB......
Friday Apr 1, 2011 #
Ride (Wind trainer) 1:45:00 [3]
shoes: Giant TCR One (road)
Arvo on the wind trainer to avoid some heavy rain. Trialled the new mini tri bars, bar tape and seating position which was all good. Planned on 2hrs but got a bit bored so jumped off before I lost motivation.
Run 21:15 [3] 4.0 km (5:19 / km)
shoes: Nike Structure 14
Staright off the bike for a quick run to see if I could do it. Felt pretty good surisingly so I'll have to see if I can do it next time when I get out on the road.
Gym 55:00 [3]
Evening gym with Dave. Did his crazy European paddlers session again. Did slightly more reps with slightly higher weights than last time.