Training Archive: MTBjenIn the 7 days ending 2008-06-08:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Jun 8 | ||
| Roadie (commute) 1:10:00 [2] 30 km (2:20 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| To the city, then to grandma's for lunch and home | ||
| Walk race (Stair Climb) 9:24 [5] | |
| shoes: Brooks trail shoes | ||
| Stair climb for multiple sclerosis up central park tower (1090 stairs). Ran the first 4-5 flights then walked the rest 2 at a time, using my arms a lot just as instructed! It was nowhere near as bad as i had been led to believe... halfway up i realised that there-and-back was 2 flights, not 1 as i thought john had said. Must have got the pace right because i didn't really speed up or slow down much, but was pretty well finished at the end.
Lucrative 10min of work if you can get it... i came second, got 2 trophies and $600 worth of prizes, including a $300 voucher for runner's world who are servicing my bike this week! Handy. Also $100 of beauty therapy which i shall perhaps donate to the pool of admin staff at work, who all did an amazing job getting up the stairs. Also Dr Lynn did it in 13min, and won the prize for the fastest person with MS and was deservedly proud, she's had a tough year. | ||
| C • Congratulations!! 13 | ||
| Strength/Core (poor calf muscles) 15:00 [0] | |
| shoes: Evil foam roller | ||
Saturday Jun 7 | ||
| Roadie 2:04:00 [3] 58.3 km (2:08 / km) | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Really fun ride to start off a morning of training with John, Fletch, Evo and Boltboi. We started at Floreat Beach and rode towards Freo - started off quite sedately and then got engulfed, first by a couple of people and then by a couple of large groups. Sat at the back politely until gaps formed further forward and we couldn't restrain evo any more, so we ended up chasing them on their finish sprint down to freo. They were just a touch slower than the tuesday ride so i kept up on the col du leighton for the first time ever! Around the river from there. No more group but chasing pete amounts to the same thing. I worked superhard but i'm sure he will log it as a gentle recovery ride (if he considers it loggable at all) | ||
| Paddle 1:00:00 [3] | |
| shoes: Fenn XT | ||
| Paddled from floreat up to brighton and back. Felt tough on the way there (i guess having done no paddling at all doesn't help) but good fun on the way back catching some runs. We all had on hats and sunnies at the end. Ha, Team 1, Ocean 0 | ||
| Run 40:00 [3] 7 km (5:43 / km) | |
| shoes: Metallic blue Asics | ||
| Ran from Floreat to home to get the dog, then back to the beach to get the car. Felt pretty good, considering how hard i rode. Managed to keep up (ish) even without a tow rope. | ||
| Armchair nav (map memory stuff) 30:00 [0] | |
| shoes: Comfy couch | ||
| getting better.. | ||
Friday Jun 6 | ||
| Roadie (commute) 1:05:00 [3] 28 km (2:19 / km) | |
| slept:6.5 shoes: Mongoose Roadie | ||
| To work and back with Pete-from-work. Quit my Friday job today, yay :) Working 5 days in a row is really a bit much, i can see why noone else does it.
Giving the beach session a miss out of laziness mostly | ||
Thursday Jun 5 | ||
| Run (commute) 1:04:00 [3] 11.7 km (5:28 / km) | |
| slept:8.0 shoes: Metallic blue Asics | ||
| Left the car at parents' and ran the long way into work. 95% grass which was quite an achievement, especially the bit in the city! Great morning for it, it was a bit sad to come inside. | ||
| Run 1:00:00 [3] | |
| shoes: Metallic blue Asics | ||
| Joined the leotard brigade today! Jacobs Ladder after work is hilarious, it looks like an ant trail only not moving as fast. Lots of pink lycra and not much hard work. I almost got thrown out for wearing boardies and a backpack.
20min run from work to Kings Park, 2 reps up Jacobs Ladder (1.40 going at 3/4 pace counting the steps, 1.31 trying harder) then met lynn, 10min warm up with her, 2 more reps (2.20 with her, 1.40 at 3/4 pace). Counted the steps another couple of times and got 3 different numbers. So there are somewhere between 218 and 268 stairs. 10min cool down. I feel ok about sunday now, it is only 4 jacobs ladders and the free t-shirt is really nice. | ||
| C • Steps-stairs 7 | ||
| Strength/Core 5:00 [0] | |
| shoes: Bouncy yellow ball | ||
Wednesday Jun 4 | ||
| Windtrainer 45:00 [5] | |
| slept:7.5 shoes: Mongoose Roadie | ||
| 10min warmup
5min each hard/harder/easy/hard/harder 10min cool down. Ouch. Tough session. Thankfully the dog has learned to drop his tennis ball in my hand instead of trying to put it in the drink bottle holder while i'm pedalling, which makes the session a bit more constant. | ||
| C • In a spin 1 | ||
| Roadie (commute) 32:00 [2] 13 km (2:28 / km) | |
| shoes: Mongoose Roadie | ||
| Couldn't feel my legs and had real trouble getting out of the carpark at work. Note to self: don't do a windtrainer set before the stair climb on sunday. | ||
| Roadie (commute) 32:00 [2] 13 km (2:28 / km) | |
| shoes: Mongoose Roadie | ||
| Home. Legs so tired that i bailed on running and sat on the couch instead :) | ||
| Strength/Core (posture stuff) 10:00 [0] | |
| shoes: Bouncy yellow ball | ||
Tuesday Jun 3 | ||
| Roadie (Floreat Group) 1:18:00 [4] 38.7 km (2:01 / km) | |
| slept:7.0 | ||
| Kept up better than usual, but got separated from the back by an impatient car at the roundabout in cott, didn't catch up til the chase group came by and dragged me back to the group on stirling hwy. Then got dropped on the first hill, dropped further on the downhill bit, and managed to haul myself past the slowest two people on devil's elbow. They slowed down after that and it was quite fun. Breakfast even more so. John rode well today, or seemed to (he wasn't sitting at the back pretending to keep me company). Dalto even made a brief cameo appearance but only came as far as oceanic before heading to claremont for a coffee and meeting us at CCGS just in time for his sprint finish. | ||
| Roadie (commute) 14:00 [2] 6 km (2:20 / km) | |
| shoes: Mongoose Roadie | ||
| To work. Stupid easterly wind. | ||
| Roadie (commute) 23:00 [3] 10.5 km (2:11 / km) | |
| shoes: Mongoose Roadie | ||
| Short way to running. Felt awful when i left work but got energised by chasing roadies. | ||
| Run hills (Amphitheatre) 13:29 [5] 2.56 km (5:16 / km) | |
| shoes: Brooks trail shoes | ||
| Amphitheatre reps. Short (244m), Long (610m), Long, Long, Short, Short
With recoveries down the hill + 60sec 1.20 3.07 3.07 3.09 1.25 1.21 Felt slow tonight, but according to the Coach I did well considering it was a tough session combining my two worst disciplines (whatever they are. Running, I guess, and mental tuffness. Not a bike to be seen). | ||
| C • Worst bits 1 | ||
| Run warm up/down 30:00 [3] 5 km (6:00 / km) | |
| ...ish | ||
| Strength/Core (posture stuff) 10:00 [0] | |
| shoes: Bouncy yellow ball | ||
Monday Jun 2 | ||
| MTBO (nav stuff) 1:00:00 [3] | |
| slept:7.0 shoes: Rocky Mountain Instinct | ||
| Rode hard circles around the single-track next to the golf course, while looking at maps of poland. Practising choosing attackpoints and exit features which are things i have never used before! Got lost a couple of times in the bushes, probably because the map was of a different country.
John threw in a distraction in the form of a dog chasing me at one point, it worked well and i finished the loop having forgotten to even look at the map | ||
| C • Good Session 2 | ||