Thursday Jan 31 |
 | Note | |
| (rest day) |
| Doubly luxurious rest day because not working either. 7 hours of reading anatomy and half a packet of chocolate biscuits later and i would rather have trained. Cat slept on the chair next to me the entire time. Rolled over twice. Alright for some... |
Wednesday Jan 30 |
| Run (gossip) 45:00 [3]7.5 km (6:00 / km) | |
| shoes: Retro green Asics |
| Yay Vera is back! Lovely early morning grass strips run with her and haggles. |
| MTB (commute) 38:00 [3]13 km (2:55 / km) | |
| shoes: Crusty Malvern Star |
| Silly leaving for work earlier, I just ride slower. But its fun to ride the trails around herdsman rather than hammering down the path |
| MTB (commute) 35:00 [2]13 km (2:42 / km) | |
| shoes: Crusty Malvern Star |
| Home again. Hot hot and no wind. |
| Run long (plod) 54:00 [3]8.5 km (6:21 / km) | |
| shoes: Retro green Asics |
| It counts as a long run if i add this morning's - too leg weary for any further tonight. Ran to the pool then a loop over the limestone trails, around the golf course and home. John and Will kept going - I thought I had been slowing them down in the first bit but apparently not... |
Tuesday Jan 29 |
| Roadie (train wreck) 21:00 [4]10 km (2:06 / km) | |
| shoes: Mongoose Roadie |
| Was so proud of myself for getting out of bed when i really didn't want to, and started out quite well. Smallish group today. Made it almost to the end of challenger when i got a flat. Thought, ah well i'll fix it, then meet them in Mosman Park. Took a while to fix, due to no tyre levers and general incompetence. Also took the time to patch the biggish hole in the tyre so my new tube wouldn't blow too. Made it 2min down the road before the new tube blew. Through a different biggish hole. Stupid road bikes. |
| Roadie (limp) 20:00 [2]6 km (3:20 / km) | |
| shoes: Mongoose Roadie |
| Wandered slowly along the beach path and up the boulevard, bouncing on my poor battered rims |
| Run (trot) 10:00 [2]2 km (5:00 / km) | |
| shoes: Socks (no toes) |
| Got tired of cringing with every bump so i jogged the last bit from durston home. |
| MTB (commute) 33:00 [4]13 km (2:32 / km) | |
| shoes: Crusty Malvern Star |
| Was running late by this stage and had some frustration to vent so rode hard hard to work. Even passed a couple of roadies, and scored one repass. Ha. Also ran into bea and andrew which was nice, she is newly back on the bike and should be running again in 3 weeks. |
| Note | |
| |
| Positives for the day: at least i don't feel guilty for staying in bed (because I didn't). Haggles got breakfast 20min earlier than he would have. And I managed to stay quite cheerful and didn't develop a paranoid complex until much later, when the dog headbutted me. |
| MTB (ego massage) 35:00 [4]13 km (2:42 / km) | |
| shoes: Crusty Malvern Star |
| How many points for being TOLD OFF for drafting off a pair of roadies in US postal gear and matching bikes, while keeping up with them on a creaking 10y'o mtb with 2.3in knobblies and flat pedals?? I think at least 50. Plus i am claiming a bonus 10 for every time they turned around to check if i was still there, after i dropped obediently back 3 bike-lengths and sat there for another 2km until they turned off. Ha. Next time i shall wear baggy shorts and a full-face helmet. Admittedly i slowed down a LOT after they disappeared and couldn't breathe for a while, but don't tell them that. |
| Run intervals 36:00 [5]6 km (6:00 / km) | |
| shoes: Retro green Asics |
| 6x 1km leaving on 6min (with partial recovery - apparently had too little recovery but, really, it was worth it to finish sooner)
4.32 (started out trying to keep up with Brian)
4.38
4.42 (started getting tired here)
4.37 (first pushed to catch and pass Steve, then thought Brian was passing me, so pushed some more. Then it turned out to be John, who is allowed to pass, but motivated me to try and keep up)
4.36 (didn't want john to think i only run fast when he is there so i pushed hard again)
4.29 (last one!)
Really happy with that run, especially given that i didn't feel great at the beginning! |
| Run warm up/down 20:00 [2]3 km (6:40 / km) | |
| |
| Warmup, cool down, run throughs and recoveries |
| Note | |
| |
| 15 min on the foam roller, again with only tom cruise for motivation. Logic says it will hurt less if i keep doing it. |
Monday Jan 28 |
| Paddle (ocean) 1:40:00 [3] | |
| shoes: Fenn XT |
| Paddled from Floreat to Cott and back with Evo, Boltboi and John. Really good fun, especially on the way back with the swell and wind behind us. Not too hairy today so i could think a bit and caught some good runs. Made it out through the break, even with John trying to make me fall off by parking his boat in front of my carefully angled ski. |
| Swim 5:00 [3] | |
| shoes: Feet |
| To the buoy and back. Pete and John gave me a 20sec head start - caught me at about 30 sec. |
| Run (shuffle) 10:00 [3] | |
| |
| warming up after the swim |
| MTB (spectating) 45:00 [3]20 km (2:15 / km) | |
| shoes: Crusty Malvern Star |
| Into Leederville to watch the crits. Good fun, although riding around Herdsman Lake was more fun. I tried to convince Boltboi that the riders were wearing matching clothes because they were related, but he wouldn't have a bar of it. |
| Note | |
| |
| 15 min on the foam roller while watching Top Gun. Both of which are very painful, but strangely addictive. |
Sunday Jan 27 |
| Paddle (stagnate) 3:05:00 [1]10 km (18:30 / km) | |
| shoes: Green plastic tub |
| Support paddle for patrick's 10km qualifier swim for rotto. Had an interesting moment getting out through the break when i realised too late that i was in a boat that does not actually go forwards when you paddle it. But didn't fall off and, strangely, really enjoyed floating on the ocean, it was a lovely day and there was a lot to watch. The guys that won the 10km did so in just over 2hours! I had plenty of time to do maths and got a bit humbled when i realised they were averaging 36sec for 50m. My own 50m PB is 47s. Humph. Pat swam strongly and consistently and only started to zigzag a bit right at the end. Should be fine for the rotto swim, and will hopefully not do anything so silly again afterwards. |
| Run (study break) 47:25 [4]8.46 km (5:36 / km) | |
| shoes: Retro green Asics |
| Ran from home through bold park, reabold and up the beach from city beach to floreat. Lots of sand and hills, great for frustration-venting. Ocean was fantastic and so was having a lift home! |
Saturday Jan 26 |
| MTB (fun fun fun) 2:40:00 [4]38 km (4:13 / km) | |
| shoes: Rocky Mountain Instinct |
| Usual loop from the dell-blue tag-white tag-link-gungin-munda biddi to pickering brook then home via the stupid hill. Really good fun, nice reasonably even group (John, pete, steve, dalto, ricky and wil). Hot and dry though and has been for a month, so the pea gravel and dust is fairly deep. No longer fish-tailing in the gravel, because now it just makes you stop and sink. Came so close to making it up the stupid hill that i think it may be possible - stopped and restarted twice but didn't walk at all. Nice. Otherwise uneventful. Everyone else seemed to have events - i have been accused of using the evil eye to push people off their bikes. Met some typically bright downhillers- one wearing shin pads but no helmet. John riding too well now, i can't keep up on the ups OR downs any more. Only when he is upside down. |
| |
| C • Pah! 1 |
| MTB (social) 20:00 [2] | |
| shoes: Rocky Mountain Instinct |
| With Vera and John from my parents' into kings park to watch the fireworks. Great night for it, and far more relaxed crowd than usual. Fireworks were shiny, as usual. Planes were pretty impressive. |
Friday Jan 25 |
| Roadie (commute) 1:02:00 [2]26 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| To work and back. Not keen today - had 4h sleep after a harrowing shift and started a new job this morning with a typically impatient surgeon. |
| Strength/Core (beach session) 30:00 [3] | |
| shoes: Feet |
| Only a few of us tonight - almost like other people have better things to do on a friday night. Felt good. Still trying to learn not to lead with my bottom when doing pushups. Ngaire came along for the first time and worked frighteningly hard but did not in the end need resuscitating and will probably come back. John motivated me by nearly letting me catch him on a couple of the runs and the sudden death cardio bit too |
| Run (beach session) 30:00 [5] | |
| shoes: Feet |
| Warmup plus all the runs between the other bits. |
Thursday Jan 24 |
| Roadie (pootle) 2:00:05 [3]51 km (2:21 / km) | |
| shoes: Mongoose Roadie |
| Mmm... luxuriant junk miles. Leisurely river lap with Ngaire - had a chat and even stopped for coffee! Nice. |
Wednesday Jan 23 |
| Roadie (commute) 30:50 [3]13 km (2:22 / km) | |
| shoes: Mongoose Roadie |
| To work, with John |
| Roadie (commute) 31:00 [2]13 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| Home from work. Stonking seabreeze and reluctant legs made it pretty uninspired. |
| Run long (trudge) 1:02:00 [3]10.5 km (5:54 / km) | |
| shoes: Retro green Asics |
| Felt ok when i got home and thought i should be able to survive a long run, but the legs wouldn't play once we got going. Felt ok on the flat, just all numb and wobbly if i tried to push. Got through the first few hills, then got to the beach and the rest of the run was an exercise in bailing. Decided to run up the path rather than into the wind in soft sand. Met the others at Floreat then promptly bailed again and ran back to the pool. Fell asleep on top of the car while waiting for them.
I guess tired from intervals yesterday. Perhaps eating today would have helped. Or sleeping properly last night.
Guessing the distance because the GPS had a flat battery too. |
Tuesday Jan 22 |
| Roadie (commute) 44:50 [2]19 km (2:22 / km) | |
| shoes: Mongoose Roadie |
| Picked up car, took it home then rode to work. Took a bit longer than i though, first patient had eaten all the muffins in the waiting room by the time he came in.
Do I get 20 points for passing a skier? Not technically a bike, but he looked really really silly. Long skis with little wheels on, and he was using poles too, cruising along the bike path. Didn't have goggles on though, i hope he doesn't get snow blindness. |
| |
| C • Dry skier 4 |
| Roadie (commute) 1:17:00 [3]34 km (2:16 / km) | |
| shoes: Mongoose Roadie |
| Felt crap all day for staying in bed and missing the group ride, so i did the loop backwards after work. From the city around the river via Mosman Park to Freo, then flew back up the coast on the seabreeze to McGillivray for running. Hard to get going (hungry more than tired) but enjoyed it. |
| Run intervals 48:00 [4]8.6 km (5:35 / km) | |
| shoes: Retro green Asics |
| Warmup/run throughs/cool down plus 4x1.5km at 5km pace, with 1-2min active recovery.
My target was 7.30 which i skirted around a bit:
7.01 7.29 7.09 7.24 (i think the first and third were faster because of doing more with the wind than on laps 2 and 4? or maybe i was just a bit erratic) Felt good, kept within the time and really really enjoyed dinner. Good bunch today - Jess and Will just up ahead were fun to watch, they had an epic battle of wills (haha) with Jess just dropping him on the last interval. Saz did it in bare feet again then disappeared in the middle. John did amazingly considering ongoing back spasms but that didn't stop him complaining ;)
There were also a lot of interesting groups on the oval to watch - female sprinters vomiting behind the toilet block, for example, and lots of novice tri girls going "eeeek" when the sprinklers hit them. (and no, i didn't notice any footy players in tight shorts yelling "mikemikemikemike oi oi oi wazzawazzawazza". none at all) |
| |
| C • Body Image 2 |
Monday Jan 21 |
| Roadie (commute) 16:00 [2]7 km (2:17 / km) | |
| shoes: Mongoose Roadie |
| From car service place to work |
| Roadie (commute) 29:40 [2]14 km (2:07 / km) | |
| shoes: Mongoose Roadie |
| to the pub then home |
Sunday Jan 20 |
| Swim race (Offroad Tri) 15:00 [5]0.75 km (20:00 / km) | |
| |
| No idea what the swim time was, i was too flustered by the whole swimming concept to press go on my watch, and the organisers were too stingy to record splits. Quite enjoyed it, being fresh water, and there were lots of murky reeds to watch. |
| MTB race (Offroad tri) 1:05:00 [5]21 km (3:06 / km) | |
| shoes: Rocky Mountain Instinct |
| Rode hard thanks to Boltboi, who attached himself to my back wheel (i suspect with some kind of rope) when i passed him early in the first lap, and stayed there for the entire ride. I was waiting for him to pass so i could slack off but having someone chasing me kept me honest. He was useful for navigating purposes too. Rode well in the first lap, solidly but a bit slower in the second, and pushed hard on the third. |
| Run race (Offroad tri) 28:00 [5]6 km (4:40 / km) vdot: 42.0 | |
| shoes: Retro green Asics |
| Felt good running today - picked it up after the turnaround when i realised i was in 3rd place, and the girls in front and behind me were both pretty close. Luckily i managed to stride out a bit more in the last 2km and it went the right way - painstakingly caught up with Cathi and passed her (tried to look strong and intimidating, and not show how much it hurt!) with 500m to go. |
| Note | |
| |
| Really happy with the race: my goal today (after surviving the swim - perhaps should train for it next time...) was to ride properly rather than save myself for the run, and then to try to run hard afterwards. Could probably have ridden lap two of the ride better, but i pushed hard in the last lap and concentrated really hard on running with good technique (someone wise said this will make me faster...)
Great having lots of support from Tooms (happy? ;) who wasn't too bitter about not racing and came down to cheer everyone on (and to take photos, although it turns out you need a battery to do that). Although it would be more fun to have him out playing again.
Missed the obstacle course run too - they changed it significantly this year. |
| Walk (mapping) 2:00:00 [1] | |
| shoes: well aerated Asics |
| Another bit of minim cove. Hageby found a tennis ball to chew on. John found some boulders and a nice cliff to draw. And I found an icecream on the way home so everyone was happy. |
Saturday Jan 19 |
| Paddle 1:05:00 [3] | |
| shoes: Fenn XT |
| I can't be bothered carrying the ski across the beach on my own so went to the river instead. Paddled from Freshwater Bay to Rocky Bay and back. Heaps of paddlers and dolphins around today and fewer jet skis. Lovely. |
| Orienteering race (Metro series) 27:05 [5] | |
| shoes: Retro green Asics |
| I have no idea how far, but it was significantly further than it should have been. Planned a terrible route on the way to the first control. Then thought some more and made it longer. Thought a bit more and carefully added another steep hill. Then decided to stop thinking and go with plan three, but halfway around i accidentally followed plan two and had to update it. Mispunched a control, ran back (why??) to fix it. Promised to be more careful and mispunched the next two as well.
Somehow still came 1st girl (about 9th? overall) and stayed inches ahead of Boltboi. Got beaten however by Hageby. Glad the cat didn't race or I could have been properly humiliated. |
| |
| C • Purr 3 |
Friday Jan 18 |
| Walk (mapping) 1:30:00 [0] | |
| shoes: Feet |
| Wandered around the minim cove map for the sprint series |
| Paddle intervals (playing) 45:00 [4] | |
| shoes: Fenn XT |
| John is still broken but he can carry a ski now, and also stand comfortably on the beach laughing at people. Went down early for the beach session and had a short fun paddle out into the sea breeze and back with the choppy swell 3-4 times. Excellent fun, and I'm getting a bit more stable. Apparently looked like I was trying to lose a submarine that was following me. Who ever said you had to paddle in straight lines?
Clubbies were having a paddling race, they move really fast... |
| Strength/Core (beach session) 30:00 [3] | |
| shoes: Feet |
| Worked hard today - can't cheat when the coach is watching rather than participating and has a camera |
| Run (beach session) 30:00 [5] | |
| shoes: Feet |
| Warmup/down plus the bits in the beach session. I'll call it 5 because i really really tried to stay ahead of Wil today, and almost managed to until the last lap. Five of us tonight - Dawn had an energy surge from somewhere too, especially on the zigzaggy bits |
Thursday Jan 17 |
| Run (dog jog) 20:00 [2] | |
| shoes: Retro green Asics |
| Really hot... ran 10 min to the oval. Dog did about 30 tennis ball repeats (10 with enthusiasm, 15 with purpose, and 5 dutiful ones). Ran home again. Then life and work got in the way of my planned paddle. |
Wednesday Jan 16 |
| Roadie (commute) 33:00 [3]13 km (2:32 / km) | |
| shoes: Mongoose Roadie |
| Unnecessarily windy this morning, i got properly buffetted. Legs not sore from yesterday, only a bit tired. |
| Roadie (commute) 29:00 [2]13 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| Home. Nice tail wind tonight! |
| Run long 1:00:07 [4]10.63 km (5:39 / km) | |
| shoes: Retro green Asics |
| From Bold Park to Herdsman for the orienteering event, and back. Really hot and still. Felt much slower than it really was so I guess I was running better than i felt like i was. Dinner is looking good. |
| Orienteering race (Midweek event) 26:30 [5]5 km (5:18 / km) | |
| shoes: Retro green Asics |
| Herdsman lake. Flat, and pretty straightforward nav. Didn't make any silly mistakes and ran solidly. Some weirdo was taking photos of people at the first control so i did my best race face |
| Note | |
| |
| Added together the long run was just over 15km at 5.30min/km pace. Which is awesome for me, especially on tired legs in 38 degrees! So feeling pretty happy and looking forward to a sleep in tomorrow |
Tuesday Jan 15 |
| Roadie tempo (Floreat group) 1:30:23 [4]44.8 km (2:01 / km) | |
| shoes: Mongoose Roadie |
| Had a nice chat until Freo, kept up on McCabe and the first hill (ish) then got dropped like the grandma i am on the downhill and the scary tight corners! Stupid road bikes and their stupid skinny tyres.... Made up a little bit on the second hill but not enough. After the regroup I suddenly woke up and made a real effort to keep up until UWA. More because this was my planned bailing point than anything! Dropped in to visit the fridge, i mean, parents, then on to work. Average was 30.2 at UWA, 29.3 at the end. I need to do more group rides.... Sarah kept up well today, much better than I did! Ebony jumped onto the back of the chase group when they came past (all seemed to be wearing MTBO tops today) and i never saw her again. Good fun. Feeling really primed for running tonight haha. |
| Roadie (commute) 32:00 [3]13 km (2:28 / km) | |
| shoes: Mongoose Roadie |
| Plod home. Was hoping to be too late for running, but even i can't ride 13km in 90 min. |
| Run intervals 29:48 [4]6 km (4:58 / km) | |
| shoes: Retro green Asics |
| 3x2km intervals at 5km pace with 2 min jog (partial recovery) in between. For some reason felt much harder doing 2km flat at that pace than 5km of sand and hills. Odd. Kept my times even, and managed to lift my heels etc etc at least for a few hundred m where the illustrious coach was watching.
9.58 9.52 9.58
Lots of interesting people to watch on the oval tonight - group of vets in floppy hats running 400's, and a lot of young footy players yelling Deeeeanooo.... and Wazzzzaaaaa.... |
| |
| C • And the other groups... 3 |
| Run warm up/down 22:00 [2]3.04 km (7:14 / km) | |
| shoes: Retro green Asics |
| Includes warmup, cool down, and also walking to the drink fountain and sitting on the grass so perhaps the pace was really a bit faster |
| Note | |
| |
| Even with the walking to the drink fountain and sitting on the grass, the interval session plus warm up etc was longer and 10 min quicker than last wednesday's long run... |
Monday Jan 14 |
| Roadie (commute) 32:00 [3]14 km (2:17 / km) | |
| shoes: Mongoose Roadie |
| To pool then to work |
| Swim (desperate last min effort) 23:00 [3]1 km (23:00 / km) | |
| |
| Thought I should remind myself how to swim before the tri this weekend. I wasn't the slowest person in the pool this morning, but i did get passed by someone doing breastroke. |
| Roadie (meander) 32:20 [2]13 km (2:29 / km) | |
| shoes: Mongoose Roadie |
| To the pub then home. Have been with john long enough now that one pint is enough to make me meander home. A second would have made it a definite wobble. |
Sunday Jan 13 |
| Paddle intervals 56:00 [3] | |
| shoes: Fenn XT |
| On the river near my parents' place to nearly the canning bridge and back. Gorgeous day, especially after studying all morning. River was solid with jellyfish, must be the start of the tri season. Also lots of jet skis, helicopters and biplanes buzzing in circles.
Did a pyramid of 1 to 6 min and back down, with 1 min recoveries. 5 and 6 min efforts are quite long for me so i tried to PWP, keep right arm high, bottom in the back of the seat, and the boat slurping. With varying success. Had real trouble getting the boat back on the car so I must have done something right. Big group of muscly blokes having a bbq watched me struggle - whatever happened to gallantry? |
| |
| C • Gallantry 2 |
Saturday Jan 12 |
| Roadie long 2:34:00 [4]67 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Lap of the river with Lisen and John. Lisen used every preemptive excuse there is (i'm tired... and unfit.. been working too hard... still injured...getting fat...grumpy...hate bikes anyway...) then smashed us both, including all the hill sprints, on a single speed. Was quite fun watching her (from a long way back!) hurting John on the Majestic hill. I managed to outlast her though and made her hurt on the way back up the coast. Good solid ride. Very large breakfast after, several times |
| MTB warm up/down (playing) 1:00:00 [4] | |
| shoes: Rocky Mountain Instinct |
| Finally got my bike back! The man said "it needed lots of love, you're all the same, think bikes are just for riding" which seems reasonable to me, then said I am "almost as bad as john" at bike maintenance which i think was a bit unfair. At least I can spell it.
2 short fun rides in the limestone trails at Trigg, putting out then collecting controls.
|
| Orienteering race (Metro series) 24:25 [5]4.5 km (5:26 / km) | |
| shoes: Retro green Asics |
| Trigg event. Ran it in the part of the map which got torn off when I put controls out. Which was lucky, the hills weren't nearly so big there. I think I chose the right route but did some quite inefficient things when executing it (running around the block instead of straight down the road, for example). Very approximate distance because I forgot to press go on the GPS for the third week straight. Finished 4th in the medium course (1st girl) |
Friday Jan 11 |
| Roadie intervals 50:00 [3]23 km (2:10 / km) | |
| shoes: Mongoose Roadie |
| Ran out of time to do a proper ride so did 4x seated big chain ring golf course reps instead.
9.54
10.06
9.58
10.04
Second one got stuck behind some old people on the roundabout! |
| Strength/Core (beach session) 30:00 [3] | |
| shoes: Feet |
| Johns beach session. Not sure what the handicap was but just stayed ahead of John on the cardio (but not Rhys) |
| Run (beach session) 30:00 [4] | |
| shoes: Feet |
| Not sure about exact times. Warmup/down and the running in the session. Felt quite strong but not sure why, perhaps am getting used to it after all! |
| Swim (ocean) 5:00 [3]0.2 km (25:00 / km) | |
| shoes: Feet |
| Ran up the beach and swam back. Too girly to get past the break so I swam along it instead which might not have been that bright. Only loggable because it is my second swim since the Anaconda in Nov, and I think I am now ready for the offroad tri next week |
Thursday Jan 10 |
| Walk (dog potter) 20:00 [1] | |
| shoes: Feet |
| Can I log this? We jogged on the way to the shops (with only one brief stop for a poo. Not me, the dog) but walked home so the bread wouldn't spill. |
| Run tempo 47:26 [3]9 km (5:16 / km) | |
| shoes: Retro green Asics |
| Lunchtime run, joined wil for the middle of his long run in Kings Park. Took a while to get going but feeling much better than yesterday |
| |
| C • Welcome aboard! 4 |
Wednesday Jan 9 |
| Roadie (Commute) 1:00:00 [2]26 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| To work and back. Felt better today and passed those fat men on the hybrids. I miss my old commute though, with the unicyclist who I could always count on for 20 easy points (even if I was walking) |
| Run long (short) 55:00 [3]9 km (6:07 / km) | |
| shoes: Retro green Asics |
| Ha, long run... John and I travelled separately from home to the pool, then went for a run, dropped dog at home, then ran back to pool to get the car. Would have seemed less silly if anyone else had turned up! Legs started feeling good on the last hill |
Tuesday Jan 8 |
| Roadie (Commute) 1:15:00 [3]40 km (1:52 / km) | |
| shoes: Mongoose Roadie |
| Started out with the Floreat group, pulled out at Eric St, rode hard home, stopped for breakfast then into work |
| Roadie (Commute) 30:00 [2]14 km (2:09 / km) | |
| shoes: Mongoose Roadie |
| Home from work. Nearly got off and pushed on Hale Rd, then remembered there was food at the top |
| Run tempo 24:45 [5]5 km (4:57 / km) | |
| shoes: Retro green Asics |
| 5km time trial around the golf course. After struggling on the bike i was surprisingly ok running - was just about to slow down when i saw Dawn and Kate on the hill ahead of me, so managed to finish strongly. Not quite caught by John and Steve. |
| Run warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: Retro green Asics |
| before and after time trial |
| |
|
Tooms' Golf Course 5k TT - Splits |
Monday Jan 7 |
| Roadie (Plod) 1:00:00 [2] | |
| shoes: Mongoose Roadie |
| Commute to work and back. Legs weary, from paddling of all things. Got passed by an embarrassing number of fat men on hybrids. |
Sunday Jan 6 |
| Roadie (Commute) 1:20:00 [2]35 km (2:17 / km) | |
| shoes: Mongoose Roadie |
| To grandmas for lunch and home again |
| Paddle tempo (downwinder) 1:15:00 [4] | |
| shoes: Fenn XT |
| Nice gentle introduction to ocean paddling, from Freo to home on some fairly decent swell and a howling southerly. Someone wise said, "oh, you'll be fine" and I sort of was (until my inelegant dismount at Floreat Beach), and secretly it was really really fun. Made a good impression I think when my sinuses cleared themselves uninvited onto John's mum's dinner table. Adrenal glands still recovering. |
Saturday Jan 5 |
| Roadie long (downwinder) 2:10:00 [3]63 km (2:04 / km) | |
| shoes: Mongoose Roadie |
| With John, home from the Metro series |
| Orienteering race (Metro series) 26:55 [5]5.0 mi (5:23 / mi) | |
| shoes: Retro green Asics |
| Warnbro event. Tried a new theory of deciding which way to run before the start. Did that and then changed my mind and headed for the coast where the controls were much closer together. Had a lovely tail wind back up the beach. Finished second in the medium course |
Thursday Jan 3 |
| Paddle 40:00 [3] | |
| shoes: Fenn XT |
| Cruisy paddle with John to the scratching post and back |
| Run (dog run) 40:00 [2] | |
| shoes: Retro green Asics |
| Jog with the dog. He is faster than me on the hills but won't tow me |
Wednesday Jan 2 |
| Roadie (Commute) 1:00:00 [3]26 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| To work and back |
| Run long 54:00 [3]9 km (6:00 / km) | |
| shoes: Retro green Asics |
| From the pool around a bit and back with Ngaire - John and Liz did an extra loop |
Tuesday Jan 1 |
| Roadie (Commute) 2:08:00 [3]58 km (2:12 / km) | |
| shoes: Mongoose Roadie |
| Rode with the Floreat group to Freo then on to work in Rockers. Head wind was tough on my own but not as tough as keeping up with Pete on the hills! Nice start to the year. |
| Roadie (Commute) 2:10:00 [3]58 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| Home again - stopped on the way to say hello to the people running up hills but not keen to join in |