Training Archive: MTBjenIn the 7 days ending 2008-07-01:
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| W | H | F | S | S | M | T | ||||||||||||||||||||
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 | ||
Monday Jun 30 | ||
| Windtrainer intervals 1:00:00 [4] | |
| slept:7.0 shoes: Mongoose Roadie | ||
| 10min warmup
small chainring pyramid 4x1min each leg 10x 1min hard/1min spin small chainring pyramid cooldown I am quite proud of getting up early enough to do this one! | ||
| Strength/Core (posture stuff) 10:00 [0] | |
| shoes: Bouncy yellow ball | ||
Sunday Jun 29 | ||
| MTBO (goatfarm) 1:22:00 [3] | |
| slept:8.0 shoes: Crusty Malvern Star | ||
| Combined the worst i've ridden and the worst nav for a long time today. I should have stayed at home when i realised my real bike was unfixable, so took the crusty old one instead. The pedals didn't work and neither did the gears, and the seat seemed to get progressively higher. But at least the brakes worked! Did lots of walking anyway up the hills. Completely and horribly messed up the first four controls due to my mind being elsewhere but managed to pull myself together and actually did the sprint bit after the map change reasonably ok (well, given that it was a complex area, i don't think anyone would have ridden it smoothly.)
Grrr. Luckily did the medium course so i wasn't out there all day. | ||
| Paddle (plod) 56:00 [2] | |
| shoes: Fenn XT | ||
| From Garrett Rd bridge. It rained. | ||
| Strength/Core (posture stuff) 15:00 [0] | |
| shoes: Bouncy yellow ball | ||
Saturday Jun 28 | ||
| Run long 1:25:00 [3] | |
| slept:7.0 shoes: Brooks trail shoes | ||
| Great run from Floreat beach, trails through Reabold, to Cott golf course and back up the beach. With John, Pete, Karen, Will, and a bloke called Wade who is a very shiny geared up triathlete who is going to replace John in the caffeinated AR. Seemed like a decent pace to me (although probably not for the boys) and i managed to keep up pretty well with a lot of effort. Got back to find pete and wil's cars broken into which sucked, and also meant pete couldn't come riding because the idiots stole his shoes. Hope they find them useful. | ||
| C • Bloody thieves 13 | ||
| Roadie 2:04:00 [3] 56.2 km (2:12 / km) | |
| shoes: Mongoose Roadie | ||
| Got edgy after that so we drove the cars home and rode from there, up the coast to freo and around the river, to subi along the railway and back home. Just John, Wade and I for the ride. Wade changed into an entirely different shiny outfit to match his bike. He made some quiet comments about scungy MTBers and orienteers but to his credit was not too embarrassed to ride with us. It was pretty windy and i rode HARD. Tried to anyway. I thought i'd push as long as i could and then just sit behind and bludge, but by the time i got tired the other two had already decided to settle in and bludge, which kept me in front and honest. Good fun. Pretty shattered by the end, and not that disappointed that the squally weather and choppy swell made paddling unwise. The bakery was awesome, after all that! | ||
| C • 'Down' the coast 2 | ||
| Strength/Core 20:00 [0] | |
| shoes: Bouncy yellow ball | ||
| I learned a new quad stretch tonight which i think is physically impossible. John claims that no, for normal people it would be easy, so i am going to persist but i hope he is not just having me on. | ||
Friday Jun 27 | ||
| Run 54:00 [3] | |
| slept:8.0 shoes: Metallic blue Asics | ||
| With Vera around Kings Park/UWA. Perfect morning- we had a nice civilised late start and just missed the rain. | ||
| Roadie intervals 1:36:00 [3] 39.7 km (2:25 / km) | |
| shoes: Mongoose Roadie | ||
| To meet Vera and home again, including (after the run) 3 hard laps of kings park with 5min recoveries.
11.28 11.26 11.18 I had a terrible attack of laziness in the middle of this ride, and after some bargaining (yes, out loud) between lazy jen and bike jen, we settled on three laps of kings park (but they had to be proper ones) instead of the four i was meant to do. Each lap had to be faster, and if there was any slacking off then bike jen would do a fourth lap. So lazy jen pulled her finger out. The third one was faster than was necessary for the bargain. Not, unfortunately, due to any intrinsic mental tuffness or drive on my part. Only because someone passed me at the bottom of the big hill. I did the repass, then killed myself trying to stay in front. When i got to the roundabout and looked back he was 300m behind, so i shouldn't have bothered. Nearly got killed on the way home so many times by idiot drivers that i stopped and checked my driver's licence to make sure i am not tRicky. | ||
| Run intervals (beach fartlek) 30:00 [4] | |
| shoes: Feet | ||
| A bit weary so i fell off the back a bit.
warmup, then 1 2 3 2 1 and a few 30sec efforts with 1min recoveries | ||
| Run warm up/down (beach session) 15:00 [2] | |
| shoes: Feet | ||
| Tonight was cold, windy, and raining, and the front came through just after we started the session, so we made it a bit shorter. | ||
| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet | ||
| usual stuff | ||
| Armchair nav (map memory stuff) 30:00 [0] | |
| shoes: Comfy couch | ||
| Memory of a goldfish tonight. We gave up in the end because it was too embarrassing! John called it a lesson in 'why you should be well rested before a world champs orienteering event'. | ||
Thursday Jun 26 | ||
| Windtrainer warm up/down 18:00 [2] | |
| slept:7.0 shoes: Mongoose Roadie | ||
| Warmup and recoveries | ||
| Windtrainer intervals 27:00 [5] | |
| shoes: Mongoose Roadie | ||
| 3 lots of 1 2 3 2 1 with 1min recoveries.
I am planning to get one of those ejector buttons, so that when i finish the windtrainer set i can wind the cadence up to 130 and then spit myself and the bike over the fence and off to work. Getting off and unscrewing the thingo just seems so old-fashioned. | ||
| Roadie (commute) 30:00 [3] 13 km (2:18 / km) | |
| shoes: Mongoose Roadie | ||
| To work. Can't believe John didn't tell me to put on long sleeves and a nose cover when I left. It was warm in the garage, but riding to work in a singlet (as opposed to a pikelet) was a bit bracing. Most of my fingers are still strewn along the side of the freeway and my nose is cold and a funny colour. Silly john, he just doesn't think ahead. | ||
| C • Classic! 2 | ||
| Roadie (commute) 31:00 [3] 13 km (2:23 / km) | |
| shoes: Mongoose Roadie | ||
| Home | ||
Wednesday Jun 25 | ||
| Windtrainer 34:00 [5] | |
| slept:8.0 shoes: Mongoose Roadie | ||
| Had an early start at work so could only fit in a short set, so i made it hard.
10min warmup including some single leg stuff 3x 4min hard hard and 2min off 2x 1min each leg then 2min all out sprint. Cooled down by riding to work. Had a great commute because even riding hard felt easy after that warmup! Lovely day for riding too, not too cold but not quite raining. | ||
| Roadie (commute) 28:30 [3] 13 km (2:12 / km) | |
| shoes: Mongoose Roadie | ||
| To work. Some roadie all in blue tried to race me at the lights but not for long, ahaha. | ||
| Roadie (commute) 30:30 [3] 13 km (2:21 / km) | |
| shoes: Mongoose Roadie | ||
| Home again | ||
| Run (dog plod) 50:00 [3] | |
| shoes: Retro green Asics | ||
| Just me and Haggles tonight. Just because john takes a night off everyone decides its ok, the piking bunch of soft pikers. We ran from home around the golf course with a lap of the drive in and a few extra bits, with a quick run past the pool to check out the empty car park. | ||
| C • semester reports 4 | ||