Training Log Archive: MountyIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Cycling 2:05:00 [3]
Multisport session, linking together the 'classic' training routes.
Started with MTB - Cook St firetrail, pipeline, cascades, up acron hill (6:50 - not bad), down quarry hill, up heath hill to singletrack loop, cascades, pipeline, home.
Biig snake just near the cascades. It was so long it's head and tail were off opposite sides of the firetrail. Pretty sure it was only a python, but i was too gutless to jump it so had to wait a couple of minutes until it wandered off.
Started with MTB - Cook St firetrail, pipeline, cascades, up acron hill (6:50 - not bad), down quarry hill, up heath hill to singletrack loop, cascades, pipeline, home.
Biig snake just near the cascades. It was so long it's head and tail were off opposite sides of the firetrail. Pretty sure it was only a python, but i was too gutless to jump it so had to wait a couple of minutes until it wandered off.
Kayak 1:30:00 [3]
Then 15 minute transition with drive down to the water. Grabbed a handful of yummy leftovers from the morning's Big Foot breakfast run on the way through.
Paddled down to Tunks park. 20kt westerly blowing and sunday afternoon boat traffic about, so got to test out the stability of the Rocket (answer - very).
Paddled down to Tunks park. 20kt westerly blowing and sunday afternoon boat traffic about, so got to test out the stability of the Rocket (answer - very).
Running 1:20:00 [3]
Boat on the car, then ran up the Nosh track to Lindfield oval and back. Legs felt quite good after scoffing 3 muffin bars while crossing roseville bridge. Got a bit dark towards the end, but really nice around there on dusk.
Then back home for a Leffe in front of the Rugby League grand final (annika likes the pre-game entertainment).
Then back home for a Leffe in front of the Rugby League grand final (annika likes the pre-game entertainment).
Saturday Sep 29, 2007 #
Kayak 1:35:00 [2]
Took out Damon's Rocket for a spin, which I ve borrowed for the Upper Murray race next week. Wont have any trouble finding my craft in transition due to it being 21" of bright safety orange (with a giant '01' and General Lee written on the back).
Boat would be a great Hawkesbury classic choice as it holds a cruising speed very well
Boat would be a great Hawkesbury classic choice as it holds a cruising speed very well
Running 45:00 [2]
Jog before and after paddle up the river fire trail.
Friday Sep 28, 2007 #
Cycling (Commute) 50:00 [2]
Rode the Yeti in for some lovin' at Hughie's. It feels like summer out there today.
Cycling (Commute) 55:00 [2]
Rode the Yeti home again. Mmmm freshly serviced bike. Ran in to Hugh Stodart on the bridge and yacked thru to Military Rd. It was still 25 deg after dark.
Thursday Sep 27, 2007 #
Running 1:21:00 [2]
Another nice morning, somewhat suprising as it was pouring and howling with wind when going to bed.
Ran via Nosh creek crossing & natural bridge over to Tracy & Stix wedding rock. Stopped for a stretch (the pulpit rock is a good height for a hammy stretch) then around Echidna track and out towards seaforth oval. Decided then to add a bit extra, so crossed Wakehurst parkway and ran back on the fun bit of Manly Dam MTB loop.
Probably a tad long for a pre-breakfast run. Started to regret not chugging an Up & Go beforehand at about the paris-roubaix cobblestones.
Ran via Nosh creek crossing & natural bridge over to Tracy & Stix wedding rock. Stopped for a stretch (the pulpit rock is a good height for a hammy stretch) then around Echidna track and out towards seaforth oval. Decided then to add a bit extra, so crossed Wakehurst parkway and ran back on the fun bit of Manly Dam MTB loop.
Probably a tad long for a pre-breakfast run. Started to regret not chugging an Up & Go beforehand at about the paris-roubaix cobblestones.
Wednesday Sep 26, 2007 #
Kayak (K1-tervals) 30:00 [5]
shoes: K1 (Tiger-X)
Doesn't get much better than this. Arrived at the river just as the sun was making its presence felt. 15 degrees, high tide, glassy water, some light mist and no one about. Spring is knocking out some cracker mornings.
Interval session in the K1 (no TB's, but might have a go with one next time).
4 * 1km (approx. a tad under i presume). 4:37, 4:47, 4:38, 4:42 (odd numbers down stream)
4 * 500m (approx - same as the 1km with a stop in middle). 2:10 & 2:27, 2:30 & 2:00
2 * 1min.
Worked on getting arms straighter and early exit. Started to get that pumped feeling on the 3rd 500.
Interval session in the K1 (no TB's, but might have a go with one next time).
4 * 1km (approx. a tad under i presume). 4:37, 4:47, 4:38, 4:42 (odd numbers down stream)
4 * 500m (approx - same as the 1km with a stop in middle). 2:10 & 2:27, 2:30 & 2:00
2 * 1min.
Worked on getting arms straighter and early exit. Started to get that pumped feeling on the 3rd 500.
Kayak 45:00 [1]
Warm up/down and recoveries
Cycling (Commute) 1:00:00 [2]
Too nice a day not to ride in. Arrived at work just in time to head out for morning coffee.
Quote of the day from the 4 year old, while getting changed in to his pyjamas.
Me: Thomas, is that a bit of poo in your undies?
Tom (smugly): Well it sure isn't chocolate.
Quote of the day from the 4 year old, while getting changed in to his pyjamas.
Me: Thomas, is that a bit of poo in your undies?
Tom (smugly): Well it sure isn't chocolate.
Cycling (Commute) 1:05:00 [2]
Rode home, then knocked back a couple of Leffe Blondes in time for the wednesday night ABC trifecta - Spicks & Specks, Chaser & Summer Heights High. Legs a bit tired.
Tuesday Sep 25, 2007 #
Running (Hill intervals) 40:00 [5]
Hill intervals session around the Cascades. 630m ascent
1 * Acron MTB hill (135m), 8:15
3 * Acron variation (100m) - 4:57,5:15,4:48
3 * Acron steep bit (25m) - 0:40,0:38,0:38
1 * Belrose hill - forgot to look at watch
Felt pretty good but leg speed not super flash at the moment.
Super early start as Katrin had to go to work early. There are an awful lot of whip birds down in that valley.
1 * Acron MTB hill (135m), 8:15
3 * Acron variation (100m) - 4:57,5:15,4:48
3 * Acron steep bit (25m) - 0:40,0:38,0:38
1 * Belrose hill - forgot to look at watch
Felt pretty good but leg speed not super flash at the moment.
Super early start as Katrin had to go to work early. There are an awful lot of whip birds down in that valley.
Running 45:00 [2]
Running back down again.
Cycling (Commute) 55:00 [2]
Rode home. Dropped in on Hugh @ CBD and lost half an hour yapping as usual.
Monday Sep 24, 2007 #
Cycling (Commute) 50:00 [3]
Typical monday morning ride. Beautiful weather though.
Gym 35:00 [3]
Went to gym at lunch, then remembered at 10 to 1 that I had a 1pm meeting.
Sunday Sep 23, 2007 #
Cycling (MTBO) 2:40:00 [5]
MTBO long course - massed start. 2:17 (Simpf 2nd 2:18).
Bit of an adventure this one.
- Massed start. Rode with Simpf for 40minutes through a big gully (twice) only to find ourselves not far ahead of a more recreational pack that had taken a huge round the top detour.
- Set a new aerial pb off a suprise waterbar. Biig air.
- Lost time on 2 controls that werent quite in the right spot.
- Got caught up in a 150m section of track that was buried in giant tree cuttings. It had been marked on the map as obstacles, but then the markings had been overprinted with a control number. Caught that time up later when Dave lucked out on an overgrown track.
- Some great singeltrack legs (from the Fling course).
Lots of fun all in all. Ride yesterday had got the legs going, and was very happy with bike speed.
Ripper camping weekend. Thomas ditched the training wheels for the first time and rode around the campsite all day. They're pretty bouncy at that age. He did an impressive endo & got up laughing.
Bit of an adventure this one.
- Massed start. Rode with Simpf for 40minutes through a big gully (twice) only to find ourselves not far ahead of a more recreational pack that had taken a huge round the top detour.
- Set a new aerial pb off a suprise waterbar. Biig air.
- Lost time on 2 controls that werent quite in the right spot.
- Got caught up in a 150m section of track that was buried in giant tree cuttings. It had been marked on the map as obstacles, but then the markings had been overprinted with a control number. Caught that time up later when Dave lucked out on an overgrown track.
- Some great singeltrack legs (from the Fling course).
Lots of fun all in all. Ride yesterday had got the legs going, and was very happy with bike speed.
Ripper camping weekend. Thomas ditched the training wheels for the first time and rode around the campsite all day. They're pretty bouncy at that age. He did an impressive endo & got up laughing.
Saturday Sep 22, 2007 #
Kayak 55:00 [3]
shoes: K1 (Tiger-X)
Quick pipeline before heading off for camping weekend. Need to do more back-to-back sessions in the K1 - huge improvement on yesterday.
Cycling race (MTBO) 1:30:00 [5]
MTBO at Wingello. 82 (PD 77, Dave Simpf 78). (Missed the mass start due to some adventures on the way down).
Dont understand why MTBO courses are always so much longer than advertised - like the long courses, but would be nice if they told you how long you are out for. This was a 'sprint' race, so 77 minute winning time probably getting a bit carried away.
Rode OK, fun to get the heart rate for the first time in a while but felt very rusty. Dropped 3min overshooting a corner, 1 minute unjamming chain after a crap shift, then lucked out on a route choice - non-existent road - for another 3. Wifey put in a great ride for 87.
Nice big fire afterwards while camping - temperature got down to -2.
Dont understand why MTBO courses are always so much longer than advertised - like the long courses, but would be nice if they told you how long you are out for. This was a 'sprint' race, so 77 minute winning time probably getting a bit carried away.
Rode OK, fun to get the heart rate for the first time in a while but felt very rusty. Dropped 3min overshooting a corner, 1 minute unjamming chain after a crap shift, then lucked out on a route choice - non-existent road - for another 3. Wifey put in a great ride for 87.
Nice big fire afterwards while camping - temperature got down to -2.
Friday Sep 21, 2007 #
Running (Killarney short loop) 35:00 [2]
Knocked out a painting at preschool (painting with fly-swatters, highly recommended) then ran to work which meant a Killarney loop as working from home.
The Nosh course has just got a bit slower. The tree stump to get up the rockface at 8km has finally fallen over. Impressed it lastest so long.
Found a Waratah flowering behind the backyard.
The Nosh course has just got a bit slower. The tree stump to get up the rockface at 8km has finally fallen over. Impressed it lastest so long.
Found a Waratah flowering behind the backyard.
Kayak 1:25:00 [2]
shoes: K1 (Tiger-X)
Pipeline, then back up to the junction again. The good thing about this boat is that it gives plenty of feedback on how you're paddling. Spent the first hour telling me I was paddling sh*t, then got a bit more polite after that.
Thursday Sep 20, 2007 #
Gym 45:00 [3]
Got caught up pfaffing with the pool filter and ran out of time to ride in, so went to gym at lunch instead.
Wednesday Sep 19, 2007 #
Cycling (Super commute) 50:00 [4]
Kicked off international talk like a pirate day with hard ride in to the city - argh.
10 minute warm up then Crown of the Hill to Kent St 38:15. Delayed by bike/footpath to Roseville bridge being dug up. Must be them pirates. arggh.
10 minute warm up then Crown of the Hill to Kent St 38:15. Delayed by bike/footpath to Roseville bridge being dug up. Must be them pirates. arggh.
Cycling (Commute) 1:00:00 [3]
Rode home. Felt pretty good. Remembered headlight this time.
Tuesday Sep 18, 2007 #
Running (River loop) 1:03:00 [2]
Early morning river jog. Took a while to loosen up but felt quite good by the end. Rather suprised to be attacked by a duck.
Gym 50:00 [3]
Solid gym session. Typing is hard.
Monday Sep 17, 2007 #
Cycling (Commute) 50:00 [2]
Some b*stard booked a 9am meeting, so had to ride in early.
Cycling (Commute) 55:00 [2]
Windy & wet. Forgot headlamp. Needless to say, not the most fun ride ever.
Sunday Sep 16, 2007 #
Cycling (mtb) 1:30:00 [2]
Enjoyed the rare luxury of an MTB ride with the missus as kids had stayed the night with grandparents at Elvina Bay.
Manly Dam loop in very good shape. Amazed by the number of bikes out.
Wifey came up with a very impressive solution to the right hander at the top of the duckboard climb after the triple step-up - ride over the big rock on the inside of the corner - way out of my league.
Manly Dam loop in very good shape. Amazed by the number of bikes out.
Wifey came up with a very impressive solution to the right hander at the top of the duckboard climb after the triple step-up - ride over the big rock on the inside of the corner - way out of my league.
Running 40:00 [2]
Magazines loop after ride. Glorious morning for a trot
Kayak (Fenn) 1:30:00 [4]
Most enjoyable afternoon paddle from Fishermans on the Mako with Damon & Rob in the Red7 double. Did an OK job of keeping up until about 80 minutes when the bonk feeling started to come on. Luckily had a couple of muffin bars handy to get me home.
Lovely little clean windswell form the NE. Linked up some nice ones on the way back.
Lovely little clean windswell form the NE. Linked up some nice ones on the way back.
Saturday Sep 15, 2007 #
Cycling (Akuna social ride) 2:45:00 [3]
Bit of a sore throat evening before so bailed on the planned paddle. Felt OK in moring so decided at last minute to head out for akuna social ride for the first time in ages. Became longer ride than planned due to a coffee debacle at Church Point. Forced to ride out to St Ives on the way home for a decent one & extra loop justified a pastry.
Friday Sep 14, 2007 #
Running 45:00 [2]
Opera House loop. First jog since XPD. Legs felt better than expected, but I'd forgotten the rogaine there had ripped apart the soles of my shoes so they were a bit wobbly on the bitumen.
Laughed as I ran through the Chaser Apec stunt site.
Laughed as I ran through the Chaser Apec stunt site.
Gym 25:00 [3]
Lifted some heavy things after jog.
Thursday Sep 13, 2007 #
Kayak (K1 Tiger-X) 55:00 [2]
Upstream from Roseville bridge with Rob. Chilly on the fingers until the sun got over the hill. 0 TB.
Kayak (Tempo effort) 14:25 [4] 2.9 km (4:58 / km)
Tempo effort back down to the bridge. Against the tide but downstream.
Cycling (Commute) 50:00 [3]
A few traffic light sprints required this morning.
Cycling (Commute) 55:00 [2]
Saw a spectacular piece of driving on the way home. A car on the harbour bridge approach didnt see one of those narrow median strips and, to use the skateboarding parlance, pulled a gnarley rail-slide up to the bridge. Sparks flying everywhere and a nasty grating sound to go with it. I passed the car as it pulled over to see a middle aged business man screaming at the GPS unit on the dashboard. Priceless.
Homeless man under Roseville Bridge was there. Didnt see the rat.
Homeless man under Roseville Bridge was there. Didnt see the rat.
Wednesday Sep 12, 2007 #
Cycling (commute) 50:00 [3]
Cruisy ride in to the city. Ran in to Hugh Stodart in Kirribilli who was running late for work. Took a lovely draft in to the southerly across the bridge as Hugh pushed the big ones.
Cycling (commute) 55:00 [2]
Rode home. Met a big ass rat under roseville bridge
Strength 30:00 [3]
Chaser weights
Tuesday Sep 11, 2007 #
Cycling 50:00 [2]
Rode to work, passing 2(!) separate TV commercial sets on the way. The snacks semi-trailer was impressive.
And a big welcome to the new magpie that has set up shop on the commuter route. S/he (is it the boys or girls that try to kill you?) has made the rookie mistake of setting up shop on a downhill. Will need to be quick off the mark to get in the game - unlike evil nemises bird in Belrose that knows how to reach in under helmets and bite your ear.
And a big welcome to the new magpie that has set up shop on the commuter route. S/he (is it the boys or girls that try to kill you?) has made the rookie mistake of setting up shop on a downhill. Will need to be quick off the mark to get in the game - unlike evil nemises bird in Belrose that knows how to reach in under helmets and bite your ear.
Cycling 50:00 [4]
Hammered home to make it in time for school concert. Was contemplating whether 'purple people eater' was the stupidest song ever written until the kindergarten class knocked out Agadoo.
Monday Sep 10, 2007 #
Cycling 50:00 [2]
Returned Sunny the preschool budgie after his long weekend visit then rode to work. Relieved that Sunny kept himself alive for the duration of our custodianship. Glorious spring morning.
Cycling 50:00 [2]
Rode home. Stopped for a white chocolate magnum from 7/11 on the way. Still getting unusually hungry whenever i do any exercise.
Sunday Sep 9, 2007 #
Kayak (Fenn) 2:05:00 [3] 19.5 km (6:25 / km)
Cruisy paddle down to Tunks park with Rob.
Watched impressed in the morning as Annika's under 7 t-ball squad happily played on in solid rain on a muddy field. Going to be hard to skip training sessions due to bad weather for a little while.
Watched impressed in the morning as Annika's under 7 t-ball squad happily played on in solid rain on a muddy field. Going to be hard to skip training sessions due to bad weather for a little while.
Saturday Sep 8, 2007 #
Cycling 1:55:00 [3]
Akuna loop (on commuter bike due to rain). First magpie bombing of the year - spring officially here. Then on to see Ratatouille with the munchkins - 4 stars.
Strength 30:00 [3]
Light weights while watching saturday night fever.
Friday Sep 7, 2007 #
Kayak (Fenn) 1:20:00 [3]
Paddle Roseville-Spit with Rob. Crazy heavy rain on way back - upped the tempo to keep warm.
Thursday Sep 6, 2007 #
Cycling 1:00:00 [2] 20.0 km (3:00 / km)
Motivated by 3km of bus gridlock on the bridge yesterday to get back on the bike.
Great fun riding through the APEC setup when i hit preparations for a motorcade. Was stopped at least half a dozen times by police and large men in suits. Pretended I was Matt Damon with diamonds in my backpack to spice things up a bit.
Great fun riding through the APEC setup when i hit preparations for a motorcade. Was stopped at least half a dozen times by police and large men in suits. Pretended I was Matt Damon with diamonds in my backpack to spice things up a bit.
Cycling 1:00:00 [2] 20.0 km (3:00 / km)
Rode home.
Wednesday Sep 5, 2007 #
Kayak (Fenn) 1:00:00 [1] 10.0 km (6:00 / km)
XPD debrief paddle with Rob. Roseville-Northbridge.
Figure it would be a shame to waste all this XPD generated fitness, so cunning plan is to hang on to it over summer and tick-off the Coast 2 Coast from the must-do events list.
Figure it would be a shame to waste all this XPD generated fitness, so cunning plan is to hang on to it over summer and tick-off the Coast 2 Coast from the must-do events list.
Gym 30:00 [2]
Lunch time gym drop-in to help manage the post-holiday blues.
Tuesday Sep 4, 2007 #
Gym 50:00 [3]
Monday Sep 3, 2007 #
Gym 50:00 [2]