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 |