Training Log Archive: Mounty

Geoquest training afternoon.

Started by jogging the Killarney Heights summer series course (which Id missed but had the map). GPS measured 11.6km to get all the controls, so not a good course for the clean-sweepers. Nice to be out amongst the dog walkers.

Then on to the MTB for a dam loop (plus some extra bits on the middle spur). Rode solidly for the dam loop (34 flat). Got passed on the downhill behind the houses by an old bloke (must have been late 50's) that was absolutely bombing.

Then drove down to the bridge for a Magazines, Pipeline paddle. Was going to take the ski and head to balmoral but the padlock holding it to the garage is coroded so i couldnt get it out, hence sligth change of plan. Bit of a run (20min) before getting in the boat. Jogged up the river then rack back solidly.

Felt good in the boat. Nice and glassy water up the top, but got dark with a couple of k to go. Finished with 10*30sec on/off.

Then home for pizza and Eurovision song contest.

Squeezed in a dam & cascades loop between Thomas' rugby and Katrin's magazine photo shoot. Met damon and fleur out jogging, which made for a good excuse to stop and chat for a bit.

Finished with a few laps of the playground track with Tom on his new bike. (Great little loop near the oval - its got 3 hairpins and a hill. Bit scary watching Tom lean in to the turns though. Annika is much more sensible).

Early morning river loop. Tried the old swedish club training trick of a stop for 5 minute stretch after 10 minutes of running to overcome the 'straight out of bed and not really ready to run syndrome'. Helpful.

Bewdiful morning running next to the river. Edith Piaf's unexpected arrival on the ipod strangely suited to the atmosphere.

Log tells me 4 runs in 7 days. Almost turning back in to a runner.

C • shit, god help us if you ac... 1

Quick gym stop on way to Katrin's office to borrow a bike helmet for ride home (i forgot mine).

Worked out as I put on Katrin's helmet that it didnt have a light mount on it, which made the dark sections of the ride very dark. Reminded me ofthe Keen Race.

Cruised across Roseville bridge and first hill (to the grass bit), then solid/hard in to town. Nice ride.

Evening run after kids in bed. Tried to come up with a loop maximising grass. Up Melwood, thru the ovals and over to guenty's street. Legs feeling great after the tready sessions.

Solidish 5km down to Northbridge then an emergency toilet stop on the beach before some intervals on the way back. 5 * 3min @ 80+% then 10 * 20 stroke standing starts flat out.

Felt OK but struggled to get the HR up on the efforts.

Very fond of the boat. Paddles like the K1 but can be more adventurous on where you go with it.

Cruisy ride home. I liked the guy riding across the bridge one handed with a torch in the other as his light.

Enjoyable cruise in.

Planned intervals in the park became a gym session due to last minute work schedule shuffle. This meant doing treadmill intervals straight after easting a laksa (with extra sambal, mmm).

Session was 10min row w.u, then
5 * 400m @ 3:00 min/k (72 sec) with 48 jog recovery at 5:00 min/k
3min rest, then
1km @ 3:19 m/k
then a few minutes on weights, then
5min @ 3:25 m/k

Then some weights to finish.

Tried fatrat's suggestion of 1 degree incline, but didnt like the feeling of running uphill while the surroundings were flat. So splits are wind-assisted.

Riding along thinking it was a chilly morning until it occurred to me there were plenty of summer days in Stockholm that felt similar, so made a mental note not to complain.

Commuter seat height better than roadie seat height - todo: drop roadie seat a tad.

Interesting to share/swap lat & chest machines with a big buff guy. Pleased to see he was leaving the lat setting where I had it, but I couldnt even lift where he had the chest machine.

Easy ride home. A few surges for variety.