Training Log Archive: Mounty

River loop recovery jog. Stopped for a couple of stretches at the nice view spots along the river.

Quads a bit sore from yesterday, but not too bad. Glute medius's (butt stabiliser muscles) however are smashed.

The legendary Andy Hill & NSW Stinger Belrose pipeline hill session.

Decided it was time to step up and have a crack at the famed session of 10 reps up the Belrose pipeline hill - exactly 100m climb for each, with 40m of it up the pinch of death at halfway.

Off to a good start on the first until I hit the steep bit and the lactic started to pump - the hill taunting 'welcome to the big leagues kid'. Quads feeling pumped on the first jog down, which ws a bit of a concern.

Settled in to a rythm after a sprightly first couple, with eyes set on making it to 5. 3 minute rest when I got there, taking the opportunity to up the music to something a bit more feisty for the second set.

6-8 felt better than 3-5, then time to face up to the last 2. Had to work but under control right up to the final pinch, when I slipped over the oxygen debt threshold and copped that feeling of how wonderfully nice it would be to walk. Got to the top and lay on the bitumen for a while.

Big session for +1000m climb at intensity. Splits were suprisingly steady - only a 3 second spread for the last 7, even though they all felt quite different.

1-5: 3:51, 3:53, 4:02, 4:04, 4:05
6-10: 4:05, 4:06, 4:07, 4:05, 4:04

Jogs down: 5:07, 5:15, 5:33, 5:10, 5:18, 5:20, 5:32, 5:41(pee), 5:26

C • nice one! 4

Popped the cherry of the Elite Double, with a late afternoon paddle down at Fisherman's with Damon. Sporadic swell of about 2m, but a nice windchop with a 10-15kt southerly.

Damon quick to be the first to pee in the boat (urgh), then off to North Narra looking for chop. Worked out too late that we should have asked Fleur (who was running on the beach) to drive down to Palmie for a downwind run. Doh.

First impressions of the Elite suggest that it's impressive. Much more solid than the Mark2 in the rough, picks up earlier and bewdifully agile on a wave - feels like driving a single ski. mmm toys.

Low gear spin, except for a bit of a windup across the bridge. Very suprised to hit 37kmh on the up section with ease. Either watching the Tour has got the legs going or there was a tailwind. Suspect the latter, but will go with the former.

Ran to work from Castle Cove. Bit cumbersome for the first half hour, but running well by the end. Tired.

Hustled back to make the collect the kids cut-off.

Quicker end of the cruisy spectrum in to town. Another spanker of a morning.

Opera House loop. Tall, long, loose & easy was the theme for the day.

Opera House loop from the gym. Plan was for an easy run to finish feeling better than when I started. Photogenic day - couple of swerves to keep out of Japanese wedding photos.

Post run weights. Dunno what it is called, but the 'squat with straight back and lift a 30kg bar weight to your chest' is a goodie for me - combines upper body and core. Need to add to the regular repetoire.

Bank holiday ride. Rode with wifey up to Bobbo, then joined some work colleagues for a social ride. Had expected a cruise up north, but for various reasons ended up just going back and forth thru bobbin head. 5 climbs in all. Mostly cruisy but pushed the last one.

Cafe at North Turra, then home in time to collect the kids from school. I could get used to taking Mondays off.