Training Archive: MTBjenIn the 31 days ending 2008-07-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| Windtrainer intervals 1:00:00 | |
| slept:7.0 shoes: Mongoose Roadie | ||
| We decided in advance not to do the group ride due to crappy weather forecast. Barely rained during this session.... but i'd still rather be in the warm garage.
Warmup including small chain ring pyramid 4x2min 3x2min 2x2min 1x2min efforts with 90s between reps and 5min between sets. Cooldown including some fast spinning. 2min efforts feel sooo long, especially when your training partner is doing a slightly modified set involving gentle spinning interspersed with 5min stretching reps on the floor. | ||
| Roadie (commute) 27:00 [3] 12 km (2:15 / km) | |
| shoes: Mongoose Roadie | ||
| This was absolutely without exception my coldest ever commute. It rained, it hailed, there was freezing wind and by the time i got to work i couldn't tell anymore which was the finger i'd attacked with a knife, because they all hurt the same. It is warm in my office. I think i will stay here until summer and then ride home.
Oh and i got snubbed again by tricky. | ||
| C • Sorry (apologies to Kevin Rudd) 2 | ||
| Roadie (commute) 30:00 [2] 13 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| Decided to go home after all, via the pub. | ||
| C • Bottleo 2 | ||
Wednesday Jul 30 | ||
| Windtrainer intervals 30:00 | |
| slept:8.0 shoes: Mongoose Roadie | ||
| A bit (!) grumpy because of a late start. Pyramid warmup of 1,2,3,2,1 with 1min recoveries. Then 5x60sec flat out. (710,740,730,740,820m). With 90sec recoveries? Or maybe it was 60. Then straight off to work. In my first 60sec of the commute i did 210m. Probably why commuting feels easier than windtrainering. | ||
| Roadie (commute) 28:30 [3] 13 km (2:12 / km) | |
| shoes: Mongoose Roadie | ||
| Had a good laugh at a(nother) idiot roadie who hammered past me, then sat up pointedly and tried to casually do up his jacket with both hands. Swerved off the path and almost fell off. And he couldn't ride up hills either. No yellow jersey though. | ||
| Roadie (commute) 24:00 [3] 11 km (2:11 / km) | |
| shoes: Mongoose Roadie | ||
| To running | ||
| Run (plod) 39:00 [3] 6.5 km (6:00 / km) | |
| shoes: Brooks trail shoes | ||
| So glad to get home... | ||
Tuesday Jul 29 | ||
| Roadie (commute) 1:02:40 [3] 28 km (2:14 / km) | |
| slept:8.0 | ||
| To work the long way, feeling moderately guilty about not getting up in time for the group ride | ||
| C • Dont Bother 1 | ||
| Roadie (commute) 48:00 [3] 20.6 km (2:20 / km) | |
| shoes: Mongoose Roadie | ||
| I was having a lot of kindergarten fun on my ride in the rain, riding through the puddles (and once, unexpectedly, through a swamp) until one of the puddles had an uninvited pothole in it and my back tyre popped. Pump unfortunately in my camelback in the shed. Was just contemplating my long walk home from claremont when a fairy godmother appeared from my distant past, bundled my muddy bike (and muddy self) into a shiny bmw and drove me to running. What are the chances? | ||
| Run warm up/down 15:00 [2] | |
| shoes: Brooks trail shoes | ||
| Nonexistent warmup, token cool down | ||
| Run race (Golf course 5k TT) 22:04 [5] 5 km (4:25 / km) vdot: 44.4 | |
| shoes: Brooks trail shoes | ||
| John was expecting me to run badly tonight, so he did everything in his power to stop me from embarrassing myself. Sabotaged my bike, left me stranded in claremont, hid his car keys. But with my usual unflappability and determinatabilisation (plus some help from my team of fairy godmothers) i foiled him at every turn. Got there a touch late due to the bike dramas so i had to start just behind fletch. Caught him about halfway around and then.... no not really.
Anyway it was a good exercise to run the thing on my own- i thought it would be super slow with noone to race, but i tried to keep running solidly and in the end was only 4sec off my PB! Probably motivated by the vague threat of being caught by john, but I just made it back before him | ||
Tooms' Golf Course 5k TT - Splits | ||
Monday Jul 28 | ||
| Note | |
| slept:9.0 (rest day) | ||
Sunday Jul 27 | ||
| Orienteering race (Scatter (M course)) 37:20 [4] 6 km (6:13 / km) | |
| slept:9.0 shoes: Brooks trail shoes | ||
| This was good fun as well. Rained for a lot of it but nice for running. Didn't pick the best route, then messed up one control (not badly). Then realised my already crap route was missing a control, then messed up the control i had to add and spent too long tiptoing through a rocky outcrop. Ran the last bit hard. Oh and just for fun i didn't use my compass at all- it went surprisingly smoothly.
Finished 2nd after lost richard but really shouldn't have beaten most of those others, they ought to be ashamed. | ||
| MTBO race (Dryandra (long)) 2:07:30 [4] 29.6 km (4:18 / km) | |
| shoes: Rocky Mountain Instinct | ||
| I felt like i should do this justice, being my last chance before poland, but not sure if i really did. The map was quite tricky, with a lot of inconsistently mapped tracks, and a lot of tracks that were really hard to spot, even when you were on them. Which is my weakest of weak points, and is what floored me in the selection trials long course, but i coped better this time.
Route choice was generally ok- except no 3 and 8 (although it was hard to know which tracks were rideable until it was too late). And boltboi, yes the hilly route to 13 was actually faster! John and I both a bit surprised. Good fun though, i felt pretty good riding, and enjoyed the mud. After much private anguish i have had to admit that wearing a compass around my neck works quite well. Need to get used to the SI stick being on the zinger though, i kept trying to stick my finger in the controls and it doesn't fit. Finished 3rd. | ||
Saturday Jul 26 | ||
| Orienteering race (Dryandra H2) 1:43:07 [3] 11 km (9:22 / km) | |
| slept:7.0 shoes: Brooks trail shoes | ||
| I wasn't sure if H2 was a good idea since we only arrived 2 hours before the courses closed. Made it though- trotted around with a few overshoots, plus one significantly slow control (no 10) which was just general incompetence. Managed to use a small brown dot as a catching feature which was not wise or particularly intentional but saved me a long run. Saw a lot of wildlife.
Came last by such a long way... | ||
| MTBO race (NIght-O) 26:00 [4] | |
| shoes: Rocky Mountain Instinct | ||
| Brilliant fun little sprint course - my first attempt at real night nav (following john along endless firetrails does not count). Tricky in dryandra because the tracks are so hard to spot, and a long beam of torchlight makes everything look like a track anyway. Rode hard, and had a great ride until the third last control where a stupid brain fade cost me 5min. Stupid. Great fun | ||
Friday Jul 25 | ||
| Note | |
| slept:7.0 (sick) | ||
Thursday Jul 24 | ||
| Roadie (commute) 30:00 [3] 13 km (2:18 / km) | |
| slept:5.0 (sick) shoes: Mongoose Roadie | ||
| Nice day. Couldn't sleep, full of mucus. | ||
Wednesday Jul 23 | ||
| Roadie (commute) 31:00 [2] 13 km (2:23 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Another late night, i think the tour de france should be shorter for the sake of my health. Feeling a bit coldy this morning which perhaps explains the last few days of tired grumpiness. To top it off i got passed by the yellow jersey (and yellow bike, yellow shoes...) on the way to work. He was working pretty hard and reminded me of the RAC ads :) | ||
| C • Tough Tour 1 | ||
| Roadie (commute) 31:00 [2] 13 km (2:23 / km) | |
| shoes: Mongoose Roadie | ||
| Home | ||
| Run (miserable slog) 55:00 [3] | |
| (sick) shoes: Brooks trail shoes | ||
| Awful run. Only went because i felt like i should. The dog was naughty, my running companion was worse. Too many hills and about 15min longer than what i felt like i could do. | ||
| C • More Wilpower eh? 1 | ||
Tuesday Jul 22 | ||
| Roadie (commute) 43:00 [3] 18 km (2:23 / km) | |
| slept:8.0 shoes: Mongoose Roadie | ||
| To work 1 then work 2. Treated to another informative diatribe about (amongst other things) how candice falzon is a total non-athlete; how HIV isn't all its cracked up to be - people just don't die from it any more; how easy navigating is and how orienteering will cease to be a sport once you can plug a road map into your garmin watch; how pete and john aren't really that fast, only they seem fast because they race with girls; but primarily on how anything that goes wrong during an operation is caused by a) the surgeon who used your tools yesterday b) the drug rep 3) the orderly but not 4) the assistant because you'll get beaten up at swim training again. And definitely not because you're talking too much rather than thinking about where you are pointing the drill. | ||
| Run warm up/down 26:00 [3] 4 km (6:30 / km) | |
| shoes: Brooks trail shoes | ||
| Warmup/down, drills and run-throughs | ||
| Roadie (commute) 1:12:00 [3] 31.2 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| No really this was after work and not in the middle of running | ||
| Run intervals 31:42 [4] 5.6 km (5:40 / km) | |
| shoes: Feet | ||
| 7x800m on the beach. Felt awfully slow, mostly because i was. Didn't much enjoy it at all, but made sure i did all 7 so at least i got something out of my miserable freezing trudge.
Grr. 4.18 4.25 4.33 4.40 4.37 4.35 4.33 | ||
Monday Jul 21 | ||
| Note | |
| slept:7.0 (rest day) | ||
Sunday Jul 20 | ||
| Event: Teva Adventure Race | ||
| Adventure Racing 3:45:00 | |
| what a great day for orienteers! We dominated the podium, and i have had some quite surprising people showing interest now, so hopefully it was good publicity for orienteering. Good fun race- it felt easy after the Killamunda last week, especially with all the bits of standing around. I don't think the others felt the same way, they did an amazing job of running backwards and forwards while i stood around. Pete punched every single control, while we stood around looking at the map. John ran backwards and forwards from the dam with buckets of water so that pete could throw them on the ground. They both ran up and down while i gossiped in the corral with the other team, ahem, "leaders".
I did contribute though, i did the sudoku, and also hung onto pete on the running bits to slow him down so that john could keep up. In between the standing around bits there was enough hard riding to wear me out. The nav was pretty smooth, thanks to john's usual map-reading magic, and pete was typically strong, strong, and more strong. Really enjoyed it - good fun, with lots of short stages so it never got boring, and some good prizes too. I only wish there was a trophy, it would have stood out nicely on my second place "bridesmaid" trophy shelf. Well done to everyone involved! Thanks to Pete and John for dragging me through it. Thanks to saz for the loan of the giant shoes! they fitted really well with 3 pairs of woolly socks. well worth it for the prize money. | ||
Saturday Jul 19 | ||
| Roadie (commute) 42:00 [2] 18 km (2:20 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Into the city and then to east perth to paddle | ||
| Paddle 1:35:00 [3] | |
| shoes: Fenn XT | ||
| Nice sunny day but COLD. Never really warmed up. Steady paddle from soph's power station around the rubbish dump island and back. Apparently john, pete and steve were out there too somewhere | ||
| C • Too fast 1 | ||
Friday Jul 18 | ||
| Armchair nav (map memory stuff) 30:00 [0] | |
| shoes: Comfy couch | ||
| Another session with the cz maps. Better this time but i still forget sometimes to use the contours. | ||
| Note | |
| slept:7.0 (rest day) | ||
| Planned a rest day today, and even booked my birthday massage for the same time as the beach session. Turned out to be the perfect day to miss it. Crappy weather. Picked up the shiny new team shirts too! | ||
| C • Birthday? 2 | ||
Thursday Jul 17 | ||
| Roadie (commute) 26:38 [4] 13 km (2:03 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Just seeing how fast i can do it without the tailwind | ||
| Roadie (commute) 30:00 [3] 13 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| Home | ||
Wednesday Jul 16 | ||
| Roadie (commute) 25:50 | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Big tailwind today and legs felt happy so i went out hard, big chain ring, hunting down roadies, to see how much i could take off my PB. Smashed it by 1min 40! This doesn't bode well for the way home unless the wind changes | ||
| C • Tailwind 2 | ||
| Roadie (commute) 48:00 [3] 20.8 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| Around the mulberry bush to running | ||
| Run long (Reabold loop) 54:00 [4] 9.99 km (5:24 / km) | |
| shoes: Brooks trail shoes | ||
| Felt crap tonight but decided to start out strong and see if i could hold it. And did, sort of. Got really hungry halfway which was my main motivation to get back quickly. Hageby and john and stu kept up well, short new person less so, but he is very keen and will no doubt improve quickly. | ||
Tuesday Jul 15 | ||
| Roadie (Floreat Group) 1:18:00 [4] 38.4 km (2:02 / km) | |
| slept:6.0 shoes: Mongoose Roadie | ||
| Didn't really plan to ride but i got up when the alarm went off, and then got motivated to leave because the other option was to clean up the decapitated rat spread across the carpet in the lounge room. So i ejected John from bed (its his cat, after all, at least when she disembowels things) to clean up the entrails and went off in the rain. Rain stopped straight away though and the ride was quite nice.
The plan to sit inside the pack failed early on, when 5 of the 9 people turned out to be the chase group and disappeared. One of the other four peeled off in Freo and I lost the other two at the top of devils elbow (and there was no regroup, presumably because there was no group). Hard ride- it took half an hour for my legs to stop aching but after that i kept up ok. | ||
| Roadie (commute) 14:30 [2] 6 km (2:25 / km) | |
| shoes: Mongoose Roadie | ||
| To work, between 2nd and 3rd breakfastses. | ||
| Roadie (commute) 17:00 [2] 7.5 km (2:16 / km) | |
| shoes: Mongoose Roadie | ||
| Halfway home, then i got rescued by a sympathetic passer-by. | ||
| Run intervals (sand reps) 56:18 | |
| shoes: Feet | ||
| Warmup and cooldown, then 6x1km in the sand with 90sec recoveries.
Kept up with the boys on the first one, then dropped to my own pace and the rest were pretty even. Surprisingly ok given the ride this morning and sunday's effort. Missed the rain again. 5.09 5.25 5.23 5.30 5.27 5.24 | ||
Monday Jul 14 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Luckily unable to train due to a long work day. Wouldn't have wanted to anyway. | ||
Sunday Jul 13 | ||
| Event: Killamunda Challenge | ||
| Run race 42:34 [4] 9.3 km (4:35 / km) vdot: 44.2 | |
| slept:7.0 shoes: Brooks trail shoes | ||
| Started with Wil, Andrew and Jason, 30min ahead of the other lot. It took a while for us all to work out that when you're not on a bike you don't have to follow the path- so we changed the lead a few times at the beginning, before we all worked out the short cuts. I felt good running, tried to push but not overly hard. Thought the others must just be tired, but it turns out i was actually running quite well. It just felt so easy after the usual hilly sandy crap that john makes us run through... Great day for it too. Cold and still. Quick transition and i was first onto the bike, only 45sec in front of wil but he was on his MTB. | ||
| Roadie race 1:49:30 [4] 49.1 km (2:14 / km) | |
| shoes: Mongoose Roadie | ||
| I rode this one hard, always looking over my shoulder because i was sure they were all going to catch me. Just wanted to make it to the bottom of Greenmount. Oooh maybe i can make it to the top... Yay if i ride really hard maybe i'll make it to mundaring...
Anyway, i hit every red light through guildford and midland, but had a clean run after that. Never saw any of the boys- by mundaring i was hoping they would come past so i could at least draft for a bit! | ||
| MTB race 16:00 [4] 6.5 km (2:28 / km) | |
| shoes: Rocky Mountain Instinct | ||
| So nice to be on a bike with brakes that work and gears that change, and shiny clean bits, and, and, then i got really excited and rode FAST and was a bit disappointed that it was so short. | ||
| C • What on earth did you need ... 2 | ||
| Orienteering race (Yetar Spring H2) 2:01:00 [3] 8.5 km (14:14 / km) | |
| shoes: Brooks trail shoes | ||
| Long transition due to the long queue at the caravan, then had to register and then queue again, then they almost wouldn't let me start without paying because john could not be trusted, then i jogged painfully to the start. Useless nav right from the start- the first two controls i had to cope with the distraction of having pete following me, complaining that i wasn't going the right way or fast enough, blah blah. At control two the orienteering express train came through and he jumped on the back, discarding me like a horrid sticky shotz packet. So i let them disappear, had a great 2-3 leg, and then i found jason, who had fallen off the back of the express train and wanted to follow me instead. So i lead him on a 2 hour fantastical mystery tour. He said later "you're so good at this, its amazing how well you relocate every time you get lost". Great... Maybe one day i will not have to use that particular skill at every single control. We had a lot of fun though- i wasn't racing any more and didn't really feel like running, so we walked and trotted and visited many bonus hills and rocks that the fast and unimaginative types missed out on. | ||
| Note | |
| Overall time 5:05:38
I claim the lucrative prize for 1st girl, please. 5th out of 8 overall. Really really fun day, and woolies choc chip cookies have never tasted so good. I am tired but pretty un-sore, which is encouraging. | ||
Saturday Jul 12 | ||
| Roadie 1:28:13 | |
| shoes: Mongoose Roadie | ||
| Nice Saturday potter to East Perth for a paddle. Included 2 laps of Kings Park with a 5min recovery
11.42 11.23 The second lap was i think my fastest ever, which surprised me given i'm pretty sore from yesterday, especially calves and shoulders/arms. Very tight from pump in my triceps, biceps, and side-ceps (which is apparently my brachioradialis) | ||
| Paddle (pootle) 1:05:00 [2] | |
| shoes: Fenn XT | ||
| With John and Pete except Pete didn't turn up. Took about 45min to get my arms moving and after that i was too hungry to want to move them anyway. The sun came out too. Heaps of pelicans around. | ||
| Note | |
| Oh bugger it wasn't my fastest ever. Last time i did an 11:18 lap. That was before i got broken by the thursday group ride and the AR boys and their stupid long run... Still, after tomorrow i should feel nice and rested ready for next week. | ||
Friday Jul 11 | ||
| Strength/Core (Pump) 1:00:00 [3] | |
| shoes: Retro green Asics | ||
| At UWA with Vera. The instructor had a really high-pitched voice and an incomprehensible accent. Couldn't understand a word she said. Noone could, so we all just waved our arms around enthusiastically. Triceps a bit sore already | ||
| Run (dog jog) 20:00 [1] | |
| shoes: Feet | ||
| Only logging this because it was the most fun bit of the day. Ran with the dog to the drain and back in the (heavy) rain. | ||
| Run intervals (beach fartlek) 30:00 | |
| shoes: Feet | ||
| 5 x 2min and 4 x 30sec with 1min recoveries.
Hard work, but i felt better than usual and even kept up with john for a couple of the short ones (only into the wind though when i could draft him. Going north he just got picked up by the wind and floated away.) | ||
| Run (beach session) 20:00 [3] | |
| shoes: Feet | ||
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet | ||
| Usual stuff. Lost Stu on the last lap of cardio this time! Great blustery evening for it | ||
Thursday Jul 10 | ||
| Roadie (commute) 30:00 | |
| slept:9.5 shoes: Mongoose Roadie | ||
| Feeling much better - leg not hurting today and i started out slow then got distracted teasing roadies. Well, just one roadie. He obviously doesn't know the shortest routes, and kept appearing and trying to chase me down. | ||
| Roadie (commute) 34:00 [3] 14.5 km (2:21 / km) | |
| shoes: Mongoose Roadie | ||
Wednesday Jul 9 | ||
| Run (trundle) 42:00 [3] | |
| slept:6.5 shoes: Metallic blue Asics | ||
| Still sore. Short one in the rain with Vera, around UWA/Kings Park | ||
| Roadie (commute) 41:00 [2] 18 km (2:17 / km) | |
| shoes: Mongoose Roadie | ||
| To meet Vera and then to work. Wet and cold, couldn't get warm. | ||
| Roadie (commute) 29:00 [2] 13 km (2:14 / km) | |
| shoes: Mongoose Roadie | ||
| Home | ||
| Run (painful grind) 53:40 [3] 9.4 km (5:43 / km) | |
| shoes: Retro green Asics | ||
| Lap of reabold with john, wil and dalto. Everything is sore now, all sorts of weird bits that have never hurt before, like the bottom of my left foot and right hammies. Time for a rest day. I must have been looking particularly humourless during the run because john, with atypical compassion, didn't put in any hills or extra bits.
Had a hot bath after and a lot of stretching which really helped. I didn't even realise we had a bath. Who'd've thought it? | ||
Tuesday Jul 8 | ||
| Run (dog jog) 20:00 [2] | |
| slept:8.0 shoes: Brooks trail shoes | ||
| Bit of a painful limp with a very excited dog. Now we have decorative paw prints in the new concrete on the edge of the driveway. Oops | ||
| Roadie (commute) 1:18:00 [2] 32.8 km (2:23 / km) | |
| shoes: Mongoose Roadie | ||
| Relaxed trundle the long and scenic way to work, via a few errands. Legs happy to be back on the bike after a long break but i didn't feel like accelerating so i'm not too sad that i slept through the group ride.... I hear it was a tough ride too, with some new hotshot roadie with all the gear and a fancy carbon fibre bike pushing the pace off the front. Or perhaps it was Fletch on his flat-bar hybrid. I forget. | ||
| Roadie (commute) 24:00 | |
| shoes: Mongoose Roadie | ||
| Rode home hard to get the car and get to the bike shop to pick up my bike before closing time. Just scraped in at 4.58 but turns out they close at 5.30. Humph. So excited to have a real bike again :) They wanted to know what i had done to it. "Er, I rode it." Weirdos. | ||
| Run warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Brooks trail shoes | ||
| From City Beach shops to the beach and back. | ||
| Run intervals (sand reps) 35:18 [4] 6 km (5:53 / km) | |
| shoes: Feet | ||
| 3x2km soft sand reps.
Jogged them at a constant-ish chatting pace because of sore leg. Stupid leg. Felt surprisingly good otherwise, perhaps i am finally recovering from saturday arvo. 11.41 11.46 11.51 | ||
| Strength/Core (posture stuff) 5:00 [0] | |
| shoes: Bouncy yellow ball | ||
Monday Jul 7 | ||
| Strength/Core (posture stuff/stretching) 20:00 [0] | |
| slept:8.0 shoes: Bouncy yellow ball | ||
| Sore this morning and tired :( | ||
Sunday Jul 6 | ||
| Roadie 2:54:00 [3] 68.4 km (2:33 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Embarrassingly slow ride to John Forrest and back for orienteering. Freezing slog on the way there- John all tired and sore and i couldn't feel any extremities. I quite enjoyed pottering along though, except on the hills, when my legs started complaining loudly. Slow, slow trudge up greenmount after we ran into boltboi and he decided to show us up for the pathetically slow slowies we are. Then john got his mojo back (predictably :) and powered past us, aided by a truckload of squealing incontinent pigs. (Literally, i mean. I am not having a go at mundaring locals).
The way home was a whole lot more fun, at least for the bit where you can go for 10min without pedalling. We actually rode some of it like people who can ride bikes, too. Legs sooo tired by the time i struggled up hale road. Can't think why. | ||
| Orienteering (John Forrest H2) 1:17:30 [3] 7.78 km (9:58 / km) | |
| shoes: Brooks trail shoes | ||
| My first H2 course (if that means anything - it was a short one). Really really enjoyed it - lovely sunny day once the ice melted and it was a nice part of the map. Good fun course with lots of controls. I focussed on using attackpoints, and for the first time used my control descriptions properly (! who'd have thought it?). I think i saved about 20sec per control by not crashing around in the circle checking every rock. But then lost 3min sitting on the ground after smashing my leg into a pointy rock while not looking where i was going because i was reading the control descriptions. Walked/limped the next two legs til i felt a bit better. Got blood everywhere but luckily not on the part of the map i hadn't used yet. For me, it was a pretty clean run. At some stage john came past so i chased him, but his almost unnatural gazelle-like leaping over whole trees, lakes, etc was all too much and i went back to trudging on my own. Tried a route choice through a dam at the end but it turned out bridges are faster. Stopped time = 17:54. | ||
Saturday Jul 5 | ||
| MTBO (Goatfarm) 1:30:00 [3] | |
| shoes: Crusty Malvern Star | ||
| Poor bike still has no brakes so back on the crusty one. Had a good shot at breaking that too - it felt a bit rough after i had a stack in the mud, and it turns out that the wheels don't go round too well if the dereilleur is stuck between the spokes.
Two practice courses with John, Dalto and Ricky. Nice to do it without the stress of a race, and realise that all those bits that i got confused on last time are actually mapped wrongly. Tried to make plans for each leg like i've been practicing on the polish single track. It rained. | ||
| Run long 1:42:20 [4] 18.5 km (5:32 / km) +600m 4:46 / km | |
| shoes: Brooks trail shoes | ||
| Long and hilly off road run with a scary,scary bunch of strong people (john, pete, steve, tricky and wade). I was so glad when wil turned up but he didn't last long. It was easily my hardest, longest run, so i'm glad to have survived. Nice to see the crazies up the front making john work (he came home in a better mood than wed night...) They did a lot of looping back so i didn't get too lonely, and also towed me up the beach (i think to the horror of the city beach ladies who were watching :) | ||
| C • The City Beach cafe set mus... 3 | ||
Friday Jul 4 | ||
| Run intervals (beach fartlek) 30:00 | |
| slept:6.5 shoes: Feet | ||
| Met up with Wil, Ian and Wolfgang for some fartlek before the beach session.
Short warmup then 1 2 3 2 1 and a few 30's, with 60s recoveries. Awful stormy weather gave up as soon as it could see we were serious and we had a still, clear night for the rest of it. Lovely :) Legs similarly felt awful but settled once they realised i meant it. | ||
| Run warm up/down (beach session) 25:00 [3] | |
| shoes: Feet | ||
| Warm up/down and the bits in the beach session | ||
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet | ||
| Usual stuff. John bailed because he is getting nervous about the teva race and thought he should go to the info night. He is a bit worried about whether we can finish the race - it is quite long and hilly, and there are no toilets on the course. | ||
Thursday Jul 3 | ||
| Roadie (Red Rock Group) 1:46:00 | |
| slept:7.0 shoes: Mongoose Roadie | ||
| They said I couldn't do it. They said I ought to stay in bed. Boltboi, not to name names, said I wasn't ready for the Thursday ride and that girls shouldn't come anyway and that i might drop my handbag in the sprint.
They were probably right and maybe the group was slower this morning, but i did keep up and am feeling pretty smug now. Although They also said that i will feel it later and this is probably true. It was very hard work. Good fun :) Cruisy warmup to claremont, rode with the group around the river to UWA then cruised to work. | ||
| C • Shhh... 3 | ||
| Roadie (commute) 22:00 [2] 10 km (2:12 / km) | |
| shoes: Mongoose Roadie | ||
| To carolyn's | ||
Wednesday Jul 2 | ||
| Run 48:00 [3] | |
| slept:7.5 shoes: Metallic blue Asics | ||
| With Vera through UWA and around the river. Lovely cold, still morning. Perfect for running but miserable on the bike. She can do the quad stretch, no worries. Shoulders against the wall and everything. Must be all the salsa dancing and martial arts. | ||
| Roadie (commute) 37:00 [2] 17 km (2:11 / km) | |
| shoes: Mongoose Roadie | ||
| To meet Vera and then to work. | ||
| Roadie (commute) 30:00 [3] 13 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| Home | ||
| Run 45:00 [3] | |
| shoes: Retro green Asics | ||
| Haggles and i ran to the pool, did the first 30min of the group run and got dropped off back home. Raining towards the end so i wasn't that sad to leave them to it! | ||
| Strength/Core (posture stuff) 15:00 [0] | |
| shoes: Bouncy yellow ball | ||
| Note | |
| Oh and how much fun does this sound?
http://www.wildhorizons.com.au/events/bmcmtbannoun... | ||
| C • Mountains to Beach 1 | ||
Tuesday Jul 1 | ||
| Roadie (Floreat group) 1:16:00 [4] 38.4 km (1:59 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Used Tactics today (thanks john) and kept up the whole way. To be honest, it isn't quite as exciting and nowhere near as hard work when you ride with the group. Came 2nd in the sprint after john took off like a startled gazelle and all the roadies rolled their eyes and gave up. | ||
| Roadie (commute) 15:30 [2] 6 km (2:35 / km) | |
| shoes: Mongoose Roadie | ||
| To work | ||
| Roadie (commute) 34:00 [2] 14 km (2:26 / km) | |
| To running | ||
| Run warm up/down 30:00 [2] | |
| shoes: Retro green Asics | ||
| Run race (Golf course 5k TT) 22:00 [5] 5 km (4:24 / km) vdot: 44.5 | |
| shoes: Retro green Asics | ||
| Another PB! Good run today, a whole bunch of us in the middle of the group had a mass start, so there was always someone to chase. Lots of tooing and froing and a bit of devious trickiness made it fun. | ||
| Strength/Core (posture stuff) 15:00 [0] | |
| shoes: Bouncy yellow ball | ||
Tooms' Golf Course 5k TT - Splits | ||