Saturday May 31 |
 | Roadie hills 1:54:00 [3]48.6 km (2:21 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| Rode from home towards orienteering, until i got caught at sawyers valley. 6min early but i got forced into the car. I was really enjoying the ride and wanted it to be 2 hours! But the hamburgers at sawyers valley are worth cutting the ride short for. |
| Orienteering race (Gunapin day 1) 1:32:00 [4]9.7 km (9:29 / km) | |
| |
| A much more technical map than my previous efforts, so my brief spark of competence at julimar disappeared pretty quickly! Although looking at splits, if you take out my 1st control jitters and one 20min error, it wasn't so bad. The 20min error was fairly impressive though, i contoured so effectively around a hill that i almost ended up back where i started. And 200m from where i was expecting to be. Took a bit of time to find myself again. |
Friday May 30 |
| Roadie intervals 2:10:00 [4]58 km (2:14 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| To work, including 7 laps of kings park. A bit slower than the other times, probably because i did more laps. It felt harder! Legs were so wobbly that i rode off the bike path on my way into the city afterwards.
hard/hard/easy/hard/hard/easy/hard
11.58 11.58 14.40 12.03 12.00 14.56 12.03 |
| Roadie (commute) 20:00 [3]8.5 km (2:21 / km) | |
| shoes: Mongoose Roadie |
| To meet john after work |
| Run intervals (prebeach fartlek) 20:00 [5] | |
| shoes: Feet |
| 5x1min and 5x30sec with 1min recoveries. Hard, hard work. Legs didn't want to play at the start but it got better. |
| Run (beach) 15:00 [4] | |
| shoes: Feet |
| Warm up/down and the bits in the beach session |
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet |
| Usual stuff. Good fun, hurt more than usual. |
| Strength/Core (ouch) 15:00 [0] | |
| shoes: Evil foam roller |
| |
Thursday May 29 |
| Roadie (commute) 26:00 [3]12 km (2:10 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| To work- running late so went the short way. |
| Roadie (commute) 38:00 [3] | |
| shoes: Mongoose Roadie |
| Home-ish |
| Strength/Core (posture stuff) 5:00 [0] | |
| shoes: Bouncy yellow ball |
| |
Wednesday May 28 |
| Roadie (commute) 32:00 [2]13 km (2:28 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| Gave up my lovely wed morning paddle in the interests of writing an assignment. Perhaps if i miss two paddles, i will also pass.
Gentle recovery pootle in to work. |
| Roadie (commute) 33:00 [3]13 km (2:32 / km) | |
| shoes: Mongoose Roadie |
| And pootle home again |
| Run (jog) 40:00 [3] | |
| shoes: Metallic blue Asics |
| Ran from home to the pool, met john and wil, ran back home around the golf course and left them to it |
| Strength/Core 5:00 [0] | |
| shoes: Bouncy yellow ball |
| |
Tuesday May 27 |
| Roadie (Floreat Group) 1:16:00 [4]39.3 km (1:56 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| I kept up for the whole ride today! Nearly but not quite last up the hills. Nice. |
| Roadie (commute) 20:00 [3]9 km (2:13 / km) | |
| shoes: Mongoose Roadie |
| To work 1 then to work 2 |
| Roadie (commute) 38:00 [3]16 km (2:22 / km) | |
| shoes: Mongoose Roadie |
| To running |
| Run warm up/down 20:00 [2] | |
| shoes: Brooks trail shoes |
| bold park drive to the golf course and back |
| Run race (Golf course TT) 22:34 [5]5 km (4:31 / km) vdot: 43.2 | |
| shoes: Brooks trail shoes |
| Took 65sec off my PB! Yeah...
Good fun tonight, i think because there were so many people so i had people to chase once stu, mick and jess caught me. Had an epic tussle with Mick, we passed each other 3 times on durston, but i managed to get away from him at the top and pushed really hard for the last km. Unfortunately so did stu- he had been 10m ahead for half the race but suddenly disappeared. Everyone did well, we had a heap of pbs and a heap of new people. John was a bit scary in some weird caffeinated carbo-loaded orbit but whatever he'd done worked, he ran brilliantly. |
| Armchair nav (map memory) 30:00 [0] | |
| shoes: Comfy couch |
| Moderately less dismal than last time. Tonight i managed more than "er....i would start at control 4, and, er, finish somewhere near 5..." |
| |
| C • Imropvement 2 |
| Strength/Core (posture reversing) 10:00 [0] | |
| shoes: Bouncy yellow ball |
| The theory is that if i start logging this, i may actually do it. Since having a live-in postural consultant (or was that posturing consultant?) hasn't worked perfectly. |
| |
|
Tooms' Golf Course 5k TT - Splits |
Monday May 26 |
| Windtrainer intervals 35:00 [4] | |
| slept:7.0 shoes: Mongoose Roadie |
| Ran out of time due to a lot of stalling. 10min warmup, 5min hard, 5min harder, 5min easy, 5min harderer, 5min cool down. |
Sunday May 25 |
| MTBO race (Turner Hill) 2:07:00 [4]31.5 km (4:02 / km) | |
| slept:7.0 |
| Good fun course with enough confusing route choice to confuse me, and perfect weather for riding. Aim was to ride hard when i knew where i was going and to navigate using contours instead of tracks. Worked pretty well, i caught myself in lots of places where a year ago i would have made massive errors. Biggest mistake was missing a turnoff and going from 4-5 via 10. Rode single track when i shouldn't have a couple of times which cost me second place, but man it was fun. They've put in some great new sections. Not always the best route choice but not too bad. Finished 3rd, 30sec in front of john! Although, he handicapped himself by doing an extra control and not taking a map board. Thinking about trading in my AR team after a fairly substandard effort all round ;) |
| |
| C • Tow 1 |
| MTB (play) 35:00 [2] | |
| |
| Had a potter around langford park on the way home to check out the 6h track. It was fun, but not that fruitful because the track was not marked yet so we made it up. |
| Armchair nav (Map memory stuff) 45:00 [0] | |
| shoes: Comfy couch |
| I am a complete gumby at this. Poor John was very patient. |
| |
|
Turner Hill Course Long - Splits |
Saturday May 24 |
| Roadie (study break) 45:00 [3] | |
| slept:7.0 shoes: Mongoose Roadie |
| Big chain ring ride into the city via kings park and any hills i could find |
Friday May 23 |
| Roadie intervals (commute) 1:29:00 [3]41 km (2:10 / km) | |
| slept:8.0 shoes: Mongoose Roadie |
| To work, incorporating 5 laps of kings park (5.9km each)
hard,hard,easy,hard,hard
12.08 12.08 14.40 12.20 7.36
Slower than usual but i blame the rain and the wind, which only added 1-2kph when pushing me up the hills, but washed off about 10kph on the way down. A bit rude. But having to push hard on the downhills made the whole interval more solid so i should be grateful.
Ran out of time on the last rep so i hammered to the top of the hill then rolled down mount st to work. |
| Run warm up/down (beach session) 5:00 [1] | |
| shoes: Feet |
| Forgot my lights so got a lift from work to the beach, arriving just in time for the cool down run. Stupid work. |
Thursday May 22 |
| Roadie (commute) 24:30 [3]11.5 km (2:08 / km) | |
| slept:8.0 shoes: Mongoose Roadie |
| Running late so i took the short way. Stonking gale-force tail wind as well so i got to work earlier than ever before! I shall have to run late every day. |
| Roadie (commute) 29:30 [3]13 km (2:16 / km) | |
| shoes: Mongoose Roadie |
| Home |
| Windtrainer warm up/down 10:00 [2] | |
| shoes: Mongoose Roadie |
| Set up the windtrainer as per the training programme. Warmed up half-heartedly before the phone rang, giving me the fine excuse i needed to get off again. Then i got distracted, then hungry, and finally it got dark and it's, ahem, dangerous, i think, to ride in the dark so i sensibly stayed inside. |
Wednesday May 21 |
| Paddle intervals (Matilda Bay) 50:00 [3]8 km (6:15 / km) | |
| slept:8.0 shoes: Fenn XT |
| Felt great this morning after too much sleep! Paddled from UWA to sunset and back, finished just as the sun peered over the city so the whole river was glowing orange. Awesome day, glassy river with swans and jumping fish and dolphins.
Pyramid of 1 2 3 4 3 2 1 1 1 1 with 1min recoveries.
Arms (embarrassingly) sore from the silly boxing class but not too bad |
| Run (commute) 31:00 [3] | |
| shoes: Metallic blue Asics |
| To work. Legs a bit weary. |
| Run (commute) 34:00 [2] | |
| shoes: Metallic blue Asics |
| Back to get the car. |
Tuesday May 20 |
| Roadie (Floreat Group/commute) 1:26:00 [4]43 km (2:00 / km) | |
| slept:6.5 shoes: Mongoose Roadie |
| Chased the group to the roundabout just before mt leighton then turned around and hammered home up the coast. Breakfast then to work. Unfortunately john got home from doing the whole ride before i left for work, killing my "oh i don't have time" excuse. But i wouldn't have had time to eat chocolate cake for breakfast if i'd done that. |
| Roadie (commute) 1:04:00 [3]28.5 km (2:15 / km) | |
| shoes: Mongoose Roadie |
| Took a longer route to running which turned out to be even longer but just made it. |
| Run warm up/down 41:00 [3]7 km (5:51 / km) | |
| shoes: Metallic blue Asics |
| Warmup and down and recoveries down the hill |
| Run hills (Oceanic) 18:29 [4]3.5 km (5:17 / km) | |
| shoes: Metallic blue Asics |
| 3 reps of oceanic (2 building and 1 solid) then a few min break and a handicap race to the top of reabold.
3.49 3.53 3.38
7.09
Ran the first two solidly, then got riled up by liz and pushed harder on the third. Should have gone out harder on the long one cos my split for the reabold section was 2.06, which is a pretty good time for me even when its not part of a longer hill. Felt surprisingly good though despite tired legs and crippling hunger. |
Monday May 19 |
| Windtrainer warm up/down 10:00 [3] | |
| slept:8.0 |
| 5min either side of my value-for-money windtrainer set |
| Windtrainer 10:00 [5] | |
| shoes: Metallic blue Asics |
| John's "its-still-worth-doing-a-10min-set-so-long-as-you-fit-the-effort-of-a-30min-set-into-it" windtrainer session. 5min above threshold then 5min 3 levels above that. |
| Strength/Core (Boxing circuit) 1:00:00 [3] | |
| shoes: Metallic blue Asics |
| Did a boxing circuit class at inglewood while picking john up from work. The 20min warmup on the exercise bike outside was harder. Good fun, and the guy running it did a good job but seemed to think he was making it hard. Obviously never been to a friday beach session. I was impressed with my sparring partner who got through the whole class without her makeup running. |
Sunday May 18 |
| Orienteering (julimar) 46:55 [4]6.4 km (7:20 / km) | |
| slept:7.5 shoes: Brooks trail shoes |
| H3 course. Gorgeous day, nice area. Advertised distance 5.6km. Pretty clean run :) |
| Roadie (sunday potter) 1:55:00 [3]50 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Rode from Julimar to Great N Hwy, turned around and rode back 20min til i found john, then back to the hwy where wil picked us up. Felt surprisingly good on the hills, given yesterday's ride. This one was however on average down hill. |
Saturday May 17 |
| Roadie hills (walyunga loop) 3:32:00 [3]86 km (2:28 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| Didn't sleep well due to awful horror movie! Lovely day for a ride today. Again. Rode up (and more up) Toodyay Rd and did a 40km hilly loop, took a wrong turn which brought us back 25km further from perth than planned. We cheated by driving to Guildford, because why do 40km of flat when the whole 3h can be in the hills? Really hard work. Perhaps would have been easier if i'd taken some food, because the last 30km from the servo were strangely easier (although that could have been because they were more downhill). Good fun. Dalto rode very well between coughing up large chunks of something unpleasant. John pretended to be tired so he could ride with me. |
Friday May 16 |
| Roadie 2:33:00 [3]66 km (2:19 / km) | |
| slept:8.0 shoes: Mongoose Roadie |
| Lovely day for riding. Pottered to UWA, did 4 loops (short) of kings park
hard/hard/easy/hard
11.46 11.29 14.43 11.34
lost i guess about 20sec on each due to some road works forcing me onto the soft sand and the bike path for 200m. The lollipop man signalled enthusiastically the first two times, looked confused on the third and ignored me on the 4th, having decided i was an idiot.
Then pottered to inglewood, where i had a lovely sandwich made for me, and home via a whole lot of big hills (didn't notice til the very end that i had accidentally done them all in my big chain ring which is probably why it hurt). |
| Run (beach fartlek) 22:00 [4] | |
| shoes: Feet |
| Fartlek before the beach session: 1 2 2 2 2 2 1 1 1 with 60s recoveries. Hurt a lot but i feel like i'm pushing harder and john could hear my watch beeping tonight so i must be getting closer |
| Run warm up/down 30:00 [3] | |
| shoes: Feet |
| warmup and cooldown and bits in the beach session |
| Strength/Core (beach session) 20:00 [3] | |
| shoes: Feet |
| Legs burning tonight. Especially on the squats, went all wobbly. Good fun though and a great night for it. Piked on cardio this time. |
Thursday May 15 |
| Note | |
| slept:8.0 (rest day) |
| Discovered i have a surprise long weekend so am going to have this morning off training and do a good ride tomorrow instead. |
Wednesday May 14 |
| Paddle intervals (matilda bay) 50:00 [4]8 km (6:15 / km) | |
| slept:8.0 |
| Another beautiful still morning. Did 15 min warm up and 10 cool down, and a pyramid of 1 2 3 4 3 2 1.5 1 with 1min recoveries.
Arms are now jelly. |
| Run (commute) 32:00 [3] | |
| shoes: Metallic blue Asics |
| Dropped car and boat at parents and ran to work. Legs a bit weary from yesterday. |
| Run (commute) 32:00 [3] | |
| shoes: Metallic blue Asics |
| Back again |
Tuesday May 13 |
| Roadie (Floreat Group) 1:17:00 [4]39.5 km (1:57 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| More humiliation in front of (well, behind) the roadies. Hung on to the back of the pack by my fingernails for the first bit, kept up until we hit the foothills of Mt Leighton, where it all became too much and I fell off. Not off the bike, just the pack. Determined not to take any shortcuts so i rode really really hard instead. Which didn't help, but luckily the group got stopped by a red light and i caught up again. 3 of us got dropped on McCabe, and the other 2 dropped me on the first hill. I caught and dropped them on devil's elbow though, which was nice. Kept hoping the group would disappear so I could give up, but i could always just see their tail at the next corner so I kept pushing until the regroup. After that they settled down for a chat and let me keep up. Hard work, all alone for most of it but at least having something to chase makes me try harder! Good fun. |
| Roadie (commute) 22:00 [3]10 km (2:12 / km) | |
| shoes: Mongoose Roadie |
| To work 1 then to work 2, by which time it was pouring with rain, cold and dark. Raincoat was helpfully already at work 2. |
| Roadie (commute) 38:00 [3]16.5 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| To bold park pool |
| Run warm up/down 35:00 [3]6.5 km (5:23 / km) | |
| shoes: Brooks trail shoes |
| Warm up, cool down and recoveries down the hill |
| Run hills (Reabold WNW) 16:41 [5]3.04 km (5:29 / km) | |
| shoes: Brooks trail shoes |
| I was tired from the "group" ride and struggled on the warmup so was expecting only to survive. Ran the first set reasonably easily, with meg and lynda. Then pushed hard expecting to blow up but never did. On the last one i decided to run flat out and see if i could get under 2min for the first time ever. Nearly died but made it and for the first time ever my set overlaps John's! (ha, just. His slowest pretend warmup rep was the same as my fastest)
2xsets of 4 reps with 3min between the two sets.
2.23 2.16 2.22 2.23
2.02 2.00 2.00 1.55 |
Monday May 12 |
| Roadie (commute) 28:00 [3]13 km (2:09 / km) | |
| slept:8.0 shoes: Mongoose Roadie |
| Had lots of energy this morning- i think a combination of a really fun and motivating MTB yesterday, and having just finished the last nav dash race report. Now onto the list of 'things to do after nav dash' which starts with 1) ride bike... |
| Roadie (commute) 35:00 [3]13.5 km (2:36 / km) | |
| shoes: Mongoose Roadie |
| Commute+errands |
Sunday May 11 |
| MTB long (Helena Valley-Mundaring) 4:05:00 [4] | |
| slept:8.0 shoes: Rocky Mountain Instinct |
| Bike bike bike... yeah. Fun on a stick :)
Started out from Helena Valley primary school (John, Pete, Bill, Bea and Andrew), followed the pipeline to the Hills Forest place, then did a fun lap of the Greystones track. Followed the silly Loop trail to Mundaring, stopped at the bakery for a doughnut, then Bea and Andrew bailed and the remaining 4 of us rode along the railway reserve to JFNP and did a lap of the eagle trail. Felt great for most of it and tried to push the hills more than usual, with limited success. The tracks were mostly quite firm after the rain, and we had perfect weather. Evo and his brand spanking scott loved the eagle trail, especially all the rocky bits. And it is really quite rocky. John rode very well and everyone else too. Excellent fun, and it was great to be out riding for the sake of riding for the first time in ages.
Back at the car pretty shattered after nearly 6h (4h ride time) then had to bolster ourselves for a long afternoon and then evening of mothers' day family fun. |
Saturday May 10 |
| Note | |
| (rest day) |
| Enforced rest day due to the sprint champs. It went relatively smoothly and was good fun (and a good turnout too). Glad its all over for a while even though I really enjoyed the series :) |
| |
| C • Thanks 2 |
Friday May 9 |
| Roadie (commute) 50:00 [3]24 km (2:05 / km) | |
| slept:6.0 shoes: Mongoose Roadie |
| To work and almost home. Tricked john into meeting me so i could get a lift up the last hill. |
| Run intervals (prebeach fartlek) 20:00 [4] | |
| shoes: Feet |
| Did some fartlek before the beach session. 1 2 3 2 1 1 2 1 with 1min recoveries. Didn't feel too hard at the time but meant my legs wobbled for the whole beach session instead of just the 2nd half. |
| Run (beach session) 20:00 [3] | |
| shoes: Feet |
| Warmup, cool down and the bits in the beach session. |
| Strength/Core (beach session) 30:00 [3] | |
| shoes: Feet |
| Really good fun tonight, John got his mojo back and ran really well which is fun to watch. Did the cardio set too, and survived surprisingly well given the run before the session. Different group of people, not John's usual cluster of women! |
Thursday May 8 |
| Roadie (token) 1:03:00 [3]30.2 km (2:05 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| Apparently i'm not fast enough yet for the thursday ride... Did 3 laps (hard/easy/hard) of the short kings park loop (5.9km) on the way to pick up my car.
11.30 13.68 11.28
Better than not riding at all :) |
Wednesday May 7 |
| Paddle 50:00 [3]8 km (6:15 / km) | |
| slept:7.0 shoes: Fenn XT |
| Gorgeous morning- glassy river and awesome sunrise. Did some efforts between Eliza and her neighbouring channel marker but otherwise just tried to paddle properly. Matilda Bay to the Narrows and back. |
| Roadie (commute) 15:00 [3]6 km (2:30 / km) | |
| shoes: Mongoose Roadie |
| Left car at parents' and rode to work. |
| Roadie (commute) 30:00 [2]12 km (2:30 / km) | |
| shoes: Mongoose Roadie |
| To running |
| Run long (ish) 1:02:00 [3]10.5 km (5:54 / km) | |
| shoes: Retro green Asics |
| I was tricked. But glad in the end and I had noodles which were lovely. |
Tuesday May 6 |
| Roadie (Floreat Group/commute) 1:30:00 [4]39 km (2:18 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| Return to training day 1: today I smashed the record for the number of times dropped in a short group ride. Struggled to keep up, yo-yoing off the back til Cott, then John and i lost the group due to a red light. Stayed with him on his big catch-up effort until there was a sudden flash of riders choice jerseys and suddenly i was all dazed and alone. Riders Choice delivered John back to the group, while i took a short cut through a train station, pootled until the group caught up, then got spat again, unceremoniously, on the first hill. Almost caught back up on devil's elbow, and it was ok after the regroup. Stopped for breaky then struggled defeated into work. Got passed on riverside drive by a girl, of all things. Not a good start to my training for Poland, but at least i can only go up from here! |
| |
| C • Dazed and confused 4 |
| Roadie (commute) 30:00 [3]13 km (2:18 / km) | |
| shoes: Mongoose Roadie |
| Home. |
| Run warm up/down 35:00 [2]5.7 km (6:08 / km) | |
| shoes: Metallic blue Asics |
| Warm up, cool down and recoveries back down the hill. Felt bouncy tonight, good fun. |
| Run hills (Reabold WNW) 17:55 [4]3.1 km (5:47 / km) | |
| shoes: Metallic blue Asics |
| 2 set of 4 reps up Reabold. First set meant to be at threshold, second set harder.
2.20 2.20 2.22 2.20
2.10 2.13 2.07 2.03 |
| |
| C • Perfect demonstration 2 |
Monday May 5 |
| Run (Hale, again) 35:00 [3] | |
| slept:8.0 shoes: Metallic blue Asics |
| Oh i have had enough of Hale school. Haggles and i did yet another lap, was nicer in bed. But it was a nice morning and secretly we had fun. |
| Roadie (commute) 28:00 [3]13 km (2:09 / km) | |
| shoes: Mongoose Roadie |
| To work. Passed a recumbent for 20 points and a lot of old ladies. |
| Roadie (commute) 34:00 [3]14 km (2:26 / km) | |
| shoes: Mongoose Roadie |
| Home via a few errands |
Sunday May 4 |
| Orienteering race (Umuna badge event) 45:35 [3]4.5 km (10:08 / km) | |
| slept:8.0 shoes: Brooks trail shoes |
| Forgot about the GPS until the last control, so no real distance (which was somewhat more than 4.5) Pottered slowly and only a couple of real errors. Lots of little overshoots. Came 3rd in the W21AS |
| Orienteering (Umuna) 35:00 [1] | |
| shoes: Brooks trail shoes |
| After I finished i (mostly) walked the first 7 controls of the W21A course. Would have been interesting to have the GPS traces because i think my pace was probably better this time than in the race- its amazing how much you can see and how much the land looks like the map, and how few mistakes you make, when unstressed and walking. |
Saturday May 3 |
| Roadie (saturday mornng pootle) 1:33:00 [3]40.2 km (2:19 / km) | |
| shoes: Mongoose Roadie |
| Rode John to work via UWA and the river. Planned to make it 2h + but was sooo hungry that i went straight home. Soft. |
Friday May 2 |
| Roadie (commute) 1:05:20 [3]28 km (2:20 / km) | |
| slept:7.0 shoes: Mongoose Roadie |
| To work with Pete-from-work then to the beach |
| Run (beach session) 30:00 [4] | |
| shoes: Feet |
| Warm up, cool down and the running-in-circles between the bits of other stuff. |
| Strength/Core (beach session) 20:00 [3] | |
| shoes: Feet |
| Felt a bit harder than usual after 5 weeks off- my arms have that slightly numb wobbly feeling that says they will be sore tomorrow. Great evening for it though, warm and still and more fun than work. |
Thursday May 1 |
| Run 54:00 [3]9.4 km (5:45 / km) | |
| slept:6.0 shoes: Metallic blue Asics |
| Pottered around with the dog, including a gps lap of the hale course. Now back to Ocad to remove 4 or 5 controls... |