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..." |
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| 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. |
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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 ;) |
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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. |