Sunday Jul 13 |
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| Event: Killamunda Challenge
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 | Run race 42:34 [4]9.3 km (4:35 / km) vdot: 44.2 | |
| slept:7.0 shoes: Brooks trail shoes |
| Started with Wil, Andrew and Jason, 30min ahead of the other lot. It took a while for us all to work out that when you're not on a bike you don't have to follow the path- so we changed the lead a few times at the beginning, before we all worked out the short cuts. I felt good running, tried to push but not overly hard. Thought the others must just be tired, but it turns out i was actually running quite well. It just felt so easy after the usual hilly sandy crap that john makes us run through... Great day for it too. Cold and still. Quick transition and i was first onto the bike, only 45sec in front of wil but he was on his MTB. |
| Roadie race 1:49:30 [4]49.1 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| I rode this one hard, always looking over my shoulder because i was sure they were all going to catch me. Just wanted to make it to the bottom of Greenmount. Oooh maybe i can make it to the top... Yay if i ride really hard maybe i'll make it to mundaring...
Anyway, i hit every red light through guildford and midland, but had a clean run after that. Never saw any of the boys- by mundaring i was hoping they would come past so i could at least draft for a bit! |
| MTB race 16:00 [4]6.5 km (2:28 / km) | |
| shoes: Rocky Mountain Instinct |
| So nice to be on a bike with brakes that work and gears that change, and shiny clean bits, and, and, then i got really excited and rode FAST and was a bit disappointed that it was so short. |
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| C • What on earth did you need ... 2 |
| Orienteering race (Yetar Spring H2) 2:01:00 [3]8.5 km (14:14 / km) | |
| shoes: Brooks trail shoes |
| Long transition due to the long queue at the caravan, then had to register and then queue again, then they almost wouldn't let me start without paying because john could not be trusted, then i jogged painfully to the start. Useless nav right from the start- the first two controls i had to cope with the distraction of having pete following me, complaining that i wasn't going the right way or fast enough, blah blah. At control two the orienteering express train came through and he jumped on the back, discarding me like a horrid sticky shotz packet. So i let them disappear, had a great 2-3 leg, and then i found jason, who had fallen off the back of the express train and wanted to follow me instead. So i lead him on a 2 hour fantastical mystery tour. He said later "you're so good at this, its amazing how well you relocate every time you get lost". Great... Maybe one day i will not have to use that particular skill at every single control. We had a lot of fun though- i wasn't racing any more and didn't really feel like running, so we walked and trotted and visited many bonus hills and rocks that the fast and unimaginative types missed out on. |
| Note | |
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| Overall time 5:05:38
I claim the lucrative prize for 1st girl, please. 5th out of 8 overall. Really really fun day, and woolies choc chip cookies have never tasted so good. I am tired but pretty un-sore, which is encouraging. |
Saturday Jul 12 |
| Roadie 1:28:13  38.9 km (2:16 / km) | |
| shoes: Mongoose Roadie |
| Nice Saturday potter to East Perth for a paddle. Included 2 laps of Kings Park with a 5min recovery
11.42 11.23
The second lap was i think my fastest ever, which surprised me given i'm pretty sore from yesterday, especially calves and shoulders/arms. Very tight from pump in my triceps, biceps, and side-ceps (which is apparently my brachioradialis) |
| Paddle (pootle) 1:05:00 [2] | |
| shoes: Fenn XT |
| With John and Pete except Pete didn't turn up. Took about 45min to get my arms moving and after that i was too hungry to want to move them anyway. The sun came out too. Heaps of pelicans around. |
| Note | |
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| Oh bugger it wasn't my fastest ever. Last time i did an 11:18 lap. That was before i got broken by the thursday group ride and the AR boys and their stupid long run... Still, after tomorrow i should feel nice and rested ready for next week. |
Friday Jul 11 |
| Strength/Core (Pump) 1:00:00 [3] | |
| shoes: Retro green Asics |
| At UWA with Vera. The instructor had a really high-pitched voice and an incomprehensible accent. Couldn't understand a word she said. Noone could, so we all just waved our arms around enthusiastically. Triceps a bit sore already |
| Run (dog jog) 20:00 [1] | |
| shoes: Feet |
| Only logging this because it was the most fun bit of the day. Ran with the dog to the drain and back in the (heavy) rain. |
| Run intervals (beach fartlek) 30:00  | |
| shoes: Feet |
| 5 x 2min and 4 x 30sec with 1min recoveries.
Hard work, but i felt better than usual and even kept up with john for a couple of the short ones (only into the wind though when i could draft him. Going north he just got picked up by the wind and floated away.) |
| Run (beach session) 20:00 [3] | |
| shoes: Feet |
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| Strength/Core (beach session) 25:00 [3] | |
| shoes: Feet |
| Usual stuff. Lost Stu on the last lap of cardio this time! Great blustery evening for it |
Thursday Jul 10 |
| Roadie (commute) 30:00  13 km (2:18 / km) | |
| slept:9.5 shoes: Mongoose Roadie |
| Feeling much better - leg not hurting today and i started out slow then got distracted teasing roadies. Well, just one roadie. He obviously doesn't know the shortest routes, and kept appearing and trying to chase me down. |
| Roadie (commute) 34:00 [3]14.5 km (2:21 / km) | |
| shoes: Mongoose Roadie |
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Wednesday Jul 9 |
| Run (trundle) 42:00 [3] | |
| slept:6.5 shoes: Metallic blue Asics |
| Still sore. Short one in the rain with Vera, around UWA/Kings Park |
| Roadie (commute) 41:00 [2]18 km (2:17 / km) | |
| shoes: Mongoose Roadie |
| To meet Vera and then to work. Wet and cold, couldn't get warm. |
| Roadie (commute) 29:00 [2]13 km (2:14 / km) | |
| shoes: Mongoose Roadie |
| Home |
| Run (painful grind) 53:40 [3]9.4 km (5:43 / km) | |
| shoes: Retro green Asics |
| Lap of reabold with john, wil and dalto. Everything is sore now, all sorts of weird bits that have never hurt before, like the bottom of my left foot and right hammies. Time for a rest day. I must have been looking particularly humourless during the run because john, with atypical compassion, didn't put in any hills or extra bits.
Had a hot bath after and a lot of stretching which really helped. I didn't even realise we had a bath. Who'd've thought it? |
Tuesday Jul 8 |
| Run (dog jog) 20:00 [2] | |
| slept:8.0 shoes: Brooks trail shoes |
| Bit of a painful limp with a very excited dog. Now we have decorative paw prints in the new concrete on the edge of the driveway. Oops |
| Roadie (commute) 1:18:00 [2]32.8 km (2:23 / km) | |
| shoes: Mongoose Roadie |
| Relaxed trundle the long and scenic way to work, via a few errands. Legs happy to be back on the bike after a long break but i didn't feel like accelerating so i'm not too sad that i slept through the group ride.... I hear it was a tough ride too, with some new hotshot roadie with all the gear and a fancy carbon fibre bike pushing the pace off the front. Or perhaps it was Fletch on his flat-bar hybrid. I forget. |
| Roadie (commute) 24:00  10 km (2:24 / km) | |
| shoes: Mongoose Roadie |
| Rode home hard to get the car and get to the bike shop to pick up my bike before closing time. Just scraped in at 4.58 but turns out they close at 5.30. Humph. So excited to have a real bike again :) They wanted to know what i had done to it. "Er, I rode it." Weirdos. |
| Run warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: Brooks trail shoes |
| From City Beach shops to the beach and back. |
| Run intervals (sand reps) 35:18 [4]6 km (5:53 / km) | |
| shoes: Feet |
| 3x2km soft sand reps.
Jogged them at a constant-ish chatting pace because of sore leg. Stupid leg. Felt surprisingly good otherwise, perhaps i am finally recovering from saturday arvo.
11.41 11.46 11.51 |
| Strength/Core (posture stuff) 5:00 [0] | |
| shoes: Bouncy yellow ball |
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Monday Jul 7 |
| Strength/Core (posture stuff/stretching) 20:00 [0] | |
| slept:8.0 shoes: Bouncy yellow ball |
| Sore this morning and tired :( |