Friday Feb 29 |
 | Roadie (commute) 56:00 [3]23 km (2:26 / km) | |
| slept:6.5 shoes: Mongoose Roadie |
| To work and back. Meant to be recovering for the weekend but still had to get to work, but i was really good and didn't push hard even when roadies went past. Much. |
Thursday Feb 28 |
| Run (study break) 40:00 [3]6.5 km (6:09 / km) | |
| slept:7.5 shoes: Retro green Asics |
| Vera and i waited til it cooled down to about 34deg to go running, so we practically needed jumpers. Nice potter through uwa and around the river, punctuated with a few short swims. Water was beautiful. Had a look at all the brand new uni students gathering for the start of the year. They are so tiny! Just like the little new fish in our pond, only slightly less likely to get eaten. |
Wednesday Feb 27 |
| Roadie (commute) 29:00 [3]13 km (2:14 / km) | |
| slept:5.5 shoes: Mongoose Roadie |
| Course record for on the way there. Rode harder than usual, perhaps pretending i was doing 2km intervals? |
| Note | |
| |
| It is so depressing looking at my graph and seeing only endless hours of roadie commuting! Only 3 days now til the exam. At last, i get to go paddling again (if only because it is the nicest colour on the graph). |
| Roadie (commute) 29:00 [3]13 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| Home. Lady in the lift at work complained to me at length about how hot it would be walking to her car. Poor thing. |
| Orienteering race (mid-week series) 29:00 [5]5.5 km (5:16 / km) | |
| shoes: Retro green Asics |
| Feels like cheating calling this a 5. Today was the day for 29min training sessions so to keep from being back too early i trotted around and even ran up some unnecessary hills just because the course itself was so boring- they had tried hard by making it half a line course then half a scatter, but the map didn't have much on it. |
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| C • 5 3 |
Tuesday Feb 26 |
| Roadie intervals (Floreat service road) 18:10 [5]10 km (1:49 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| 5x2km intervals
3.50 3.44 3.36 3.30 3.30
I've never done such short intervals so it took a couple for me to realise that you can push really hard for 2km. John started off 20sec behind me which was quite nice. Then he started leaving only 10sec behind hence the times improved more. Unfortunately he improved more than i did and passed me at the end of the last one. How rude! Great start to the day though, and lovely to have time for breakfast at home instead of heading straight to work. |
| Roadie 35:00 [3]16 km (2:11 / km) | |
| shoes: Mongoose Roadie |
| Warm up cool down and recoveries |
| Roadie (commute) 31:00 [3]13 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| I was accidentally ready to leave 5min early. John said, if you wait 5min then you'll get a flat and regret it. So i left early. Then got a flat. And ended up at work on time. Not sure whether to thank john for his timely advice, or whether to be very suspicious. Suspicion i think wins out, as he is still touchy about having his AP log infiltrated by an unidentified commando yesterday. |
| Roadie (commute) 29:30 [3]13 km (2:16 / km) | |
| shoes: Mongoose Roadie |
| Home again |
Monday Feb 25 |
| Run (shuffle) 45:00 [3]7.5 km (6:00 / km) | |
| slept:7.0 shoes: Retro green Asics |
| Distance only approximate, it was quite a gentle run around kings park with Vera. Legs sore today, they refused to play as soon as there was any sort of hill. I keep catching myself turning into john (not by growing freakishly long legs though), saying stuff like "this one time, in the metro series, i punched a control that was on that tree, and then i ran over there..." poor Vera. |
| Roadie (commute) 43:00 [3]18 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| To Kings Park to meet Vera and then to work. I struggled so much into the wind around the river that I was almost late. Stupid legs, what reason have they got to be so sore? |
| |
| C • Reason 1 |
| Roadie (commute) 38:00 [3]14.5 km (2:37 / km) | |
| shoes: Mongoose Roadie |
| Home via the shops. As usual added 5 more things than i meant to. Tri bars have a use after all, they are just right for balancing toilet paper on. |
Sunday Feb 24 |
| Orienteering (training) 47:00 [4]5.6 km (8:24 / km) | |
| slept:7.0 shoes: Retro green Asics |
| John has been mapping some land in dwellingup for a school. Wanted me to run the courses so he would have some idea of how long a 12 year old would take. Was good fun, we got going early and pottered around the three courses on tired legs |
| MTB (Turner Hill) 1:20:00 [3]17 km (4:42 / km) | |
| shoes: Rocky Mountain Instinct |
| Turner Hill is a great track, and now even better since they have updated it a whole lot, with some great switchbacks and really interesting obstacles. Nice gentle ride, we did a section of Munda Biddi too. |
| Note | |
| |
| Sat next to the foam roller for a while - touching it hurt too much. |
Saturday Feb 23 |
| Orienteering race (Metro series) 28:30 [5]5.8 km (4:55 / km) | |
| slept:8.5 shoes: Retro green Asics |
| Kings Park. Still fluey and tired (and embarrassingly sore from the beach session) so wasn't expecting to run well, but enjoyed it once i got going. Route was ok, about 300m more than Eoin and Boltboi did. No significant mistakes, only hesitated a bit around the top of the hill. Finished 3rd, 1st girl in the M |
| Roadie (commute) 43:00 [3]20 km (2:09 / km) | |
| shoes: Mongoose Roadie |
| To and from the metro series. Faster on the way back by about 4 min. I think probably because John had stayed for the AGM so i was on my own... only kidding, there was a tail wind. |
Friday Feb 22 |
| Roadie (commute) 57:00 [3]22 km (2:35 / km) | |
| slept:4.0 shoes: Mongoose Roadie |
| To work and back. Tired. |
| Run (beach session) 20:00 [4] | |
| shoes: Feet |
| Still tired! But feel so much better after being at the beach. Sophie came today which was brilliant- hopefully next time she will come, and also do something :) |
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet |
| yes... we did some boxing today, was good fun |
Thursday Feb 21 |
| Roadie (commute) 35:00 [3]18 km (1:57 / km) | |
| slept:5.5 shoes: Mongoose Roadie |
| To Claremont to make sure john actually did the group ride and didn't go back to bed, then to UWA to meet Vera |
| Run (zigzag) 55:00 [3]8.5 km (6:28 / km) | |
| shoes: Retro green Asics |
| Vera and i did a few zigzags in kings park til it was light enough to read a map, then zigzags in UWA - Vera's first go at orienteering so a bit fragmented. I just followed, and she did really well. Can simplify without even having to be told! |
Wednesday Feb 20 |
| Run intervals 25:24 [5]6 km (4:14 / km) | |
| slept:5.5 shoes: Retro green Asics |
| Went to McGillivray on the way to work and did the interval session that i missed last night which was 4x1500 hard with 6min recoveries. Motivation is so much harder on my own, i nearly bailed at the midpoint and end of every lap. That is after nearly bailing when i got to the oval, and also when i woke up - it was dark and cold and i couldn't even get the dog to wake up and talk to me, let alone john. But it was a lovely cool morning and i always run better in the mornings. And it makes work feel much better to have been outside :)
6.26
6.15
6.19
6.24
Really happy with that, i think i'm actually getting faster. |
| Run warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Retro green Asics |
| Warm up, cool down and run throughs |
| Roadie (commute) 42:00 [3]17 km (2:28 / km) | |
| shoes: Mongoose Roadie |
| To the oval then to work. Really struggled after running! Poor little legs. |
| Roadie (commute) 28:00 [3]13 km (2:09 / km) | |
| shoes: Mongoose Roadie |
| Course record... nothing to do with the tailwind. |
Tuesday Feb 19 |
| Roadie (Floreat Group) 1:16:00 [4]39.4 km (1:56 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| Really enjoyed the ride today - i guess i've never done it rested before. Big group this morning. Kept up uneventfully (although not easily!) all the way to Freo and along McCabe, kept up on the 1st hill and passed a few on the 2nd. After the regroup I tried to keep near the front and even joined in some roll-throughs! Until my legs gave out. Then got passed right at the end by a stack of people who I'm sure i never saw taking their turn at the front. Boltboi too strong for me in Mosman Park today, it must be all the secret hills training on saturday mornings. |
| Roadie (commute) 58:00 [3]26 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| From parents' to work 1 to work 2 and home. Bailed on running in the interests of passing the stupid exam. |
Monday Feb 18 |
| Roadie (commute) 29:00 [3]13 km (2:14 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| Turns out that having a couple of relative rest days makes your legs less (fewer) tired. Or perhaps i was faster this morning (despite the easterly) because the roadie i passed around herdsman and then had to stay in front of turned out to work in the same building as me. |
| Roadie (commute) 34:00 [3]13 km (2:37 / km) | |
| shoes: Mongoose Roadie |
| Big headwind and crosswind, was so blustery around herdsman that the hill up hale road seemed easy |
Sunday Feb 17 |
| Orienteering (nav practice) 30:45 [4]4.86 km (6:20 / km) | |
| slept:8.0 shoes: Retro green Asics |
| Training run at UWA- John ran ahead and drew chalk marks for Haggles and I. Most of John's course was quite tricky but sometimes he made it too easy by putting the marks in the same place as the circle on the map. So then I had to make it more challenging for myself by, say, turning the map upside down, or planning routes that went through large and quite solid buildings. According to O-track i had 6min of stoppage (mostly while searching completely blank bits of ground for letters that, when they were there, were illegible. The code word was "psyubohospich" which really, anyone could have guessed.) so really my pace wasn't that bad. Perhaps if i ran slower, i would have gone in the right direction.
Anyway. It was great fun, and i have learned some important lessons. Mostly i need to simplify. Have been told this a million times but can't apply it to anything else in life so i don't know why i should be able to apply it to nav.
Dad came along too, he wasn't far behind me but must have cheated cos he only ran half as far... |
Saturday Feb 16 |
| Run (study break) 20:00 [2] | |
| slept:8.0 shoes: free teva thongs |
| Jog with haggles to the oval for a play then to the shops. He made lots of friends outside the shop. I just bought food, and a newspaper for my next study break which was straight after i got home. Not bitter at all (no, really) about missing a) the rotto swim due to injury or b) a lovely long mtb in the hills. Stupid exams. |
| Roadie (i love my bike) 46:00 [3]20 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Always nice to be riding a bike. To metro series and back. |
| Orienteering (Metro series) 24:54 [5]5.04 km (4:56 / km) | |
| shoes: Retro green Asics |
| Swanbourne event. Felt good running and other than one silly error at the start (skipped a control because it was out of the way, but in retrospect i went much further out of the way to make up for it) did ok in terms of route choice. Sprinted the last two controls to stay ahead of henry (nothing like beating a 12y'o to boost the ego - especially an exceptionally fast-running 12y'o). Felt strong, perhaps because of sitting in a chair all morning instead of riding for 5h like some! Finished 4th (1st girl) in the M. |
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| C • Henry... 2 |
Friday Feb 15 |
| Roadie (commute) 1:08:00 [3]29 km (2:21 / km) | |
| slept:4.0 shoes: Mongoose Roadie |
| To work, then back via the river and up the coast to Floreat. Really unenthusiastic in the morning cos of late night the night before, and even less so after 11h at work. But thankfully got sent home early (i think i might not have looked all that keen when they said, oh this last case should be finished by 9pm) so made part of the beach session. Finally a seabreeze! I even enjoyed riding straight into it, it was so nice to be out there! |
| Strength/Core (beach session) 15:00 [3] | |
| shoes: Feet |
| Just in time to do my plank then join in the second set. |
| Run (beach session) 20:00 [4] | |
| shoes: Feet |
| John hurt his back so i could keep up with him tonight. Nothing like gleaning from other people's misfortunes. |
Thursday Feb 14 |
| Run (recovery) 42:00 [3]6.7 km (6:16 / km) | |
| slept:6.5 shoes: Retro green Asics |
| Early morning one, with Vera. Ran through the grass strips to the beach, quick swim, back over the hill. Felt really cool compared to last night, even though it was apparently 26 before 6am. |
Wednesday Feb 13 |
| Roadie (commute) 31:00 [3]13 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| Urgh |
| Roadie (commute) 29:00 [3]13 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| Tail wind! Nice. |
| Run long 58:30 [4]10.32 km (5:40 / km) | |
| shoes: Retro green Asics |
| From the pool through Reabold to the beach and back up the Boulevard. Just John, Saz and I tonight. And Richard for a bit. Really hot still, leg felt awful especially on the hills but it turned out we were doing a reasonable pace. |
Tuesday Feb 12 |
| Roadie (commute) 31:00 [3]13 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| Stonking easterly today, going to be hot hot hot again. All week. Sooo tempting to write a long story about my group ride this morning and how boltboi didn't turn up because he was too scared to meet my challenge, blah blah, but the truth is I was studying til after midnight so made an atypically grown-up decision and stayed in bed. Tooms went though, and apparently led the chase group for some time - funny how he only pulls that off when the rest of us aren't there :p |
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| C • Not only led the chase group... 2 |
| Roadie (commute) 1:02:00 [3]27 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Rode around the river to cott and back up the beach to running. Sooo hot and windy still, not so bad riding but i have never felt less like running- was too nice lying in the shade |
| Run intervals (Mental battle) 27:16 [5]6 km (4:33 / km) | |
| shoes: Retro green Asics |
| Plan was 3x2km at faster than 5km tt pace, with full recovery (6min). Plan was made when it wasn't 36 degrees. First one was ok. Second much much slower but felt heaps harder. Third one i decided to jog, then decided to run the 1st km hard and jog the 2nd, which worked ok. Luckily there was a good group tonight so plenty of ppl to chase and keep me motivated. The speed that john overtakes me at is so demoralising - like the new guy, nick, said 'all you see is legs, and then they're gone'
8:51 (4:24/4:27)
9:21 (4:40/4:41)
9.44 (4:30/5:14) |
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| C • Good times 2 |
| Run warm up/down (plod) 30:00 [2]5 km (6:00 / km) | |
| shoes: Retro green Asics |
| Don't know about distance really. Warmup, run throughs, cooldown. Cooldown had a bit of a sprint in it when Liz and I decided to get our revenge on the footy players, who'd spent the evening flexing their muscles on the middle of the running track, by running across their oval. They were finally actually moving around, practicing some kind of footy-playing stampede (rumble, rumble..."oi oi oi! wazzawazza" rumble) across the oval. We had to make a quick escape. |
Monday Feb 11 |
| Roadie (commute) 30:00 [3]13 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Planned to do a ride with lisen this morning but my subconscious stopped me setting the alarm so i could have a nice sleep-in. Probably a good thing given how stiff i was on the way to work. At least i will be well rested so i can smash tooms and boltboi on those mosman park hills tomorrow. |
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| C • Castle 2 |
| Roadie (commute) 34:00 [3]14.5 km (2:21 / km) | |
| shoes: Mongoose Roadie |
| Home again via the shops |
Sunday Feb 10 |
| Run (dog jog) 20:00 [3]3.5 km (5:43 / km) | |
| shoes: Retro green Asics |
| John couldn't move his legs today so haggles and i ran to the beach and met him there. Such a beautiful morning and the beach was full of happy dogs and people |
| Swim 10:00 [2] | |
| shoes: Feet |
| At the beach |
| Swim (post-prandial float) 5:00 [1] | |
| |
| Can't log fish and chips but i can log the swim afterwards :) |
Saturday Feb 9 |
| MTB long (long) 5:20:00 [4]68 km (4:42 / km) | |
| shoes: Rocky Mountain Instinct |
| Only chance really for a long ride before the karri cup, so we started out early (John, Dalto and Ricky) at Helena Valley, rode up the waterpipe track to the munda biddi, out to Pickering Brook, then back via Gungin. Rode really strongly in the first half, then tried to destroy the whole day with a silly argument, but failed, so had a great ride back as well. Explored the 'whore no more' track - it is much more fun than the silly hill although probably equally challenging to ride up, in its own way.
Great day for it, after all the rain the other day the tracks were nice and firm (relatively!)
So i didn't eat enough but other than that felt pretty good, even afterwards, so i think i should survive the karri cup. Which is not quite twice as far. |
| Orienteering race (metro series) 26:23 [5]5.3 km (4:59 / km) | |
| shoes: Retro green Asics |
| Amazingly after this morning's ride i was able to run! Went out hard expecting a big crash and it never came. Probably not the best route choice but it was ok, and i didn't make any stupid errors executing it. Came 3rd (1st girl) in the medium course. Luck more than anything - i did a big sprint at the end because i ran past the cricket pavillion and they all yelled at me. Then tried to race a woman pushing a pram, and at the last sec noticed another M course bloke hidden behind the pram. Was a good course (thanks to dalto, who also fed us afterwards which i'm sure is not in the list of setters' jobs) |
| Note | |
| |
| 15min lying on a tennis ball after the ride, which i think helped me run. Back pretty stiff on the bike - right from the start, courtesy of the beach session |
Friday Feb 8 |
| Roadie (commute) 56:00 [3]22 km (2:33 / km) | |
| shoes: Mongoose Roadie |
| To work and back. Nothing notable at all today. |
| Swim (ocean) 15:00 [3]0.8 km (18:45 / km) | |
| shoes: Feet |
| Wow a swim! |
| Run (beach session) 30:00 [3] | |
| shoes: Feet |
| Warm up and the bits in between the other bits. |
| Strength/Core (beach session) 30:00 [3] | |
| shoes: Feet |
| The other bits between the runs between the other bits. New handicaps today, i started at the same time as will in cardio. And then ran away from him, ahaha. Maybe me having a rest day yesterday and him doing a 2h run helped... |
Thursday Feb 7 |
| Note | |
| (rest day) |
| |
Wednesday Feb 6 |
| Run warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Retro green Asics |
| Very slow plod to the golf course and back |
| Run race (5km time trial) 23:39 [5]5 km (4:44 / km) vdot: 40.9 | |
| shoes: Retro green Asics |
| Missed the run last night (took advantage of being strangely motivated to study) so did the time trial this morning instead. Much cooler, must have been only 30deg and 95% humidity haha. I started on the home side of the golf course which put the durston hill much earlier but meant i finished on the long slow empire hill. So i don't know if its quicker that way but definitely not quick enough to make up for more than a min off my PB so i'm pretty happy with that time! |
| Roadie (commute) 33:00 [2]13 km (2:32 / km) | |
| shoes: Mongoose Roadie |
| Possibly my slowest commute ever, partly because i took a wrong turn (! - guess i haven't done that route often enough). Perhaps a bit tired. |
| Roadie (commute) 35:00 [3]14 km (2:30 / km) | |
| shoes: Mongoose Roadie |
| To parents' to meet john then to the midweek event |
| Orienteering race (midweek event) 31:00 [5]5.9 km (5:15 / km) | |
| shoes: Retro green Asics |
| Oooh dear... ran well and nailed the first 3/4. Then the wheels fell off in a small playground. Its amazing how lost you can get (well, i can, anyway) in a very small area. Ended up visiting 3 controls twice, as well as two that i didn't need to go to, trying to resurrect the whole thing but left one out altogether so still dnf'd. Despite going about 1km further and to 5 more controls than everyone else. Just doesn't seem fair! |
| Roadie (commute) 15:00 [5]6 km (2:30 / km) | |
| shoes: Mongoose Roadie |
| Trying to keep up with pete and john on their mountain bikes. Pete passed and dropped me when i was doing 46 down mts bay road. Just doesn't seem fair! |
| |
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Tooms' Golf Course 5k TT - Splits |
Tuesday Feb 5 |
| Roadie (Floreat Group) 1:17:00 [4]39.7 km (1:56 / km) | |
| shoes: Mongoose Roadie |
| Had a bit of a slow start this morning, waiting for Tooms who put his shoes on the wrong way around, then had to go back inside twice: once to take the water bottle off his bike and put it back in the kitchen, then again to lock his keys inside. Or something. Breathed a big sigh of relief when i made it past where i flatted last week, and then past all three of my previous bailing points from other recent efforts. Got dropped at Freo, managed to hammer along tydeman and catch them. Luckily McCabe quite slow today so i got a good rest before the hills and stayed with the group on them, yay! Tooms was still nowhere to be seen, i think he'd taken the short cut with sarah. Boltboi just behind me until he did the token repass move just before the regroup, so everyone would think he beat me. Pushed hard through dalkeith, jumped behind the second group in the sprint and passed them right at the end for 3rd place :) Or perhaps i actually won because the two punters in front i think might just have been commuters who we'd caught up with - they were a bit old to have been with the group, and quite funny-looking.
Oh and then i bailed to get to work, pulling a semioptimal reverse-indicating manouevre which nearly took out Boltboi, and then the entire group. Oops... |
| Roadie (commute) 1:05:00 [2]26 km (2:30 / km) | |
| shoes: Mongoose Roadie |
| To work 1 then to work 2 then home. |
Monday Feb 4 |
| Roadie (commute) 29:00 [3]13 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| To the pool then to work. Would have been slower had i not been chasing roadies again - legs really sore and reluctant to move, i think from all the silly lunges in pump |
| Swim (social) 30:00 [2]1.35 km (22:13 / km) | |
| shoes: Feet |
| Met my sister at the pool for a chat, with intermittent token laps. I'm quite proud of now being faster than her, although she feels that being less aerodynamic (ie, 7 months pregnant) is an excuse. Soft. |
| Roadie (commute) 26:00 [3]11 km (2:22 / km) | |
| shoes: Mongoose Roadie |
| From work to pub to parents' |
Sunday Feb 3 |
| MTB (Sunday stroll) 1:40:00 [2]12 km (8:20 / km) | |
| shoes: Rocky Mountain Instinct |
| Took John's sister and dad on a novice lap of jarrahdale. Really good fun, Caitlin is an absolute natural. Rides like a cat - really relaxed on the drops and jumps (in a way that the rest of us spend months practicing) and when she falls off seems to land running. She said, she didn't know how to control the bike so just had to let it do what it wanted. Freakish. John's dad didn't land running but he comando-rolls well. |
| Run 43:00 [3]7 km (6:09 / km) | |
| shoes: Retro green Asics |
| With Vera. Floreat beach-bold park pool-reabold-city beach-back to floreat for a swim. Still really hot, even when we stopped at 7.30pm so it was a bit of a plod. |
Saturday Feb 2 |
| Run warm up/down 15:00 [2]2.8 km (5:21 / km) | |
| shoes: Retro green Asics |
| Warmup before the gym
|
| Strength/Core (pump) 1:00:00 [3] | |
| shoes: Retro green Asics |
| With Vera. Always decrease your weights when doing pump for the first time in more than 6 months. Ouch. Saturday morning group fitness junkies are a truly strange subculture. |
| Roadie (commute) 35:00 [3]17 km (2:04 / km) | |
| shoes: Mongoose Roadie |
| Finally got the new tyres on and tried them out on the way to the metro series. HOT today, and John made me push hard to humiliate some roadie. |
| Orienteering race (metro series) 40:20 [5]7 km (5:46 / km) | |
| shoes: Retro green Asics |
| Guessing the distance - it should have been about 2km and 10min shorter. Stupid orienteering... Picked an OK route, and did fine until the last two controls. Misread a piece of fence with a track behind it as a gate, so had to do a massive backtrack. Then on the way from the last control to the finish i switched off my brain, decided not to waste time refolding the map or thinking at all, because i only had 200m to go, then ran at random in the wrong direction. Twice. Only did it because i don't think Boltboi's fragile sense of self-worth could withstand another beating. Finished 9th in the end, 2nd girl - 30s behind Erin, who ran straight to the finish while I was doing my inane circles in the bush. Can't complain really.
Lesson for the day is, don't be so stupid. |
| Roadie (commute) 40:00 [4]18 km (2:13 / km) | |
| shoes: Mongoose Roadie |
| Pushed REALLY hard on the way back home, but still averaged about 24 into the seabreeze. Still hot hot so stopped at the beach for a much enjoyed swim. |
Friday Feb 1 |
| MTB (commute) 1:05:00 [3]22 km (2:57 / km) | |
| shoes: Crusty Malvern Star |
| To work and back. Didn't get away until almost 8 so missed the beach session. I think that 5 shoulder reconstructions after lunch made up for at least the pushups. |