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 ;) |
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| C • Tow 1 |
| MTB (play) 35:00 [2] | |
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| 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. |
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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. |