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Training Log Archive: Vandi

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Road13 35:35:00 80.78 130.0
  MTB5 30:25:00
  Total18 66:00:00 80.78 130.0

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Sunday Aug 29, 2010 #

8 AM

MTB race (choc for 7 hour - Stromlo) 7:04:00 [5]

Racing choc foot 7 hour at Stromlo.

Got caught in traffic at the chaotic start, as we wound our way up the singletrack hill which cost me a lot of time. Then lay in third for a lap or two, after which I passed Vanina. Trudy Nicolas was in front. I elected not to find out how much she was ahead and focus on my own pacing, otherwise I'd be in trouble with coach - again - for pushing too hard. After the race I found out she was only 5 minutes ahead so probably good I didn't know or I would have had to chase her. But then she would have contested the win, which would have costed me too much energy.

Felt good racing, but noticed the kms in my legs from the past two weeks. Pretty fresh at the end of the day which was positive.

Great day out. Found Chris Thompson still around at the finish, which meant Celia hasn't given birth yet...

Dropped by at their house for a quick chat before heading home to Sydney.

Friday Aug 27, 2010 #

11 AM

Road intervals (Akuna Bay / West Head) 3:30:00 [4]

Session 4 - 3 hours of tempo riding with 5 x 30 second intervals at top power. Beautiful day out, and feeling pretty good. Legs don't feel entirely fresh - am starting to feel the load.

Finished at kids' school in time to collect them.

Thursday Aug 26, 2010 #

Road (R1 - recovery ride) 55:00 [2]

Recovery ride through Belrose. Nice 'n easy.

Wednesday Aug 25, 2010 #

Road long (Session 5 - Brooklyn retu) 4:30:00 [4]

To Brooklyn and back. Glorious spring day.

Felt great, pacing at the upper end of the spectrum. Happy with that ride. Very sleepy for the rest of the day.

Tuesday Aug 24, 2010 #

Road (Session 2) 3:30:00 [3]

Session 2 - split session

1st part around Belrose to St Ives and back just before 3pm, second part after dropping kids at gymnastics at 4.30pm thru Belrose. Not very organised today. Ran out of food as had offered bars to kids who didn't have enough with their afternoon tea.

Not a very pretty example of pro riding...

Monday Aug 23, 2010 #

Road (Session 3 - Long tempo) 2:55:00 [4]

Session 3 to Bobbin Head. Rode to Asquith then returned through Bobbin. Bit of back and forth to make sure I fit in 3 x 40 minute efforts. Felt great.

Sunday Aug 22, 2010 #

MTB (Manly Dam) 2:55:00 [4]

3 laps around Manly Dam on the new Cannondale. Ran into Gary Millburn who was showing off his new Flash. Managed to fall backwards onto my tailbone on a sharp step-up and hurt my tailbone - thank god no audience.

Hobbled home to lick my wounds and ice my auchy bum.

Friday Aug 20, 2010 #

10 AM

Road intervals (Session 4 - intervals) 3:55:00 [5]

Glorious ride around Akuna and West Head. 10x30sec intervals with 5 minute recovery. Did an extra one as I lost count. Feeling pretty fresh given the briefness of the intervals. Enjoyed the rest of the ride and returned home just in time to collect the kids from school.

Thursday Aug 19, 2010 #

Road (R1 - recovery ride) 1:00:00 [2]

Session R1 - Recovery Ride through Belrose. Tired leggies from yesterday.

Wednesday Aug 18, 2010 #

Road long (S5 - Mt White return) 5:30:00 [4] 130.0 km (2:32 / km)

Session S5 - road ride to Mt White return

Great weather for this long lonely ride. Felt pretty solid, but legs hurt a bit from 3.5 hours on as was working. Had to pull over at a petrol station for a Mars bar after 4.30 hours as had run out of food - reminder to self: don't leave home for a long ride hungry! - and got dizzy spins from hunger flat.

Mars bar hit the spot and I cruised home happily.

Pulled up OK from this ride.

Tuesday Aug 17, 2010 #

Road tempo (S2 - Tempo) 2:20:00 [3]

Session 2 - Tempo around Akuna

includes 6x10 efforts.

Felt pretty good after weekend, although not quite recovered yet. Lovely day for a ride! Spring's in the air...

Sunday Aug 15, 2010 #

MTB race (Appin 400) 7:00:00 [5]

Appin 400 - felt AWESOME!

Tamed the Cannondale and looooved the track! I'm on a high. Worlds I'm on my way!

Friday Aug 13, 2010 #

Road (Session 2?) 2:20:00 [4]

Cant remember at this stage. Will need to check Powertap details.

Thursday Aug 12, 2010 #

Road (R1 - recovery ride) 1:10:00 [2]

REcovery ride - checking I'm OK.

Note

Sick in bed all day. Feeling pretty average.

Saturday Aug 7, 2010 #

9 AM

MTB race (12 hour Dargle Farm) 12:26:00 [5]

What a day! First time on the new Cannondale (spent 7 hours on it) and second time on Christie's old Cannondale. Felt surprisingly comfortable on the new bikes and set-up. Lightness of the bike is superior.

Training is starting to show results. Felt great, and am spinning much faster, leading to less fatigue and greater overall cruising speed.

Had a little break in the middle to assist an injured rider. Welcome stop but found to a bit hard to get going again in the cruel cold conditions.

And anther case of Bernard beers! Yay!

Friday Aug 6, 2010 #

1 PM

MTB (Manly Dam (half loop)) 1:00:00 [3]

Went out for a set-up and testing loop around Manly Dam on Christie's old Cannondale which I'll be testing this weekend. Spent so much time fiddling that I only managed 1 hour riding time before having to head back.

Also wanted to test state of my achilles tendon after taking two days of rest to let it heal. I think I'm OK but still bit apprehensive.

Thursday Aug 5, 2010 #

Road (recovery ride) 1:00:00 [2]

Testing the achilles. Very relaxed recovery ride - 60 minutes.

Monday Aug 2, 2010 #

Road intervals (VO2 pls recovery) 3:00:00 [5]

VO2 1 session at bottom of Akuna - top of Cottage Point road. 5 x 5 minute intervals was hard work. Achilles tendon felt sore after ride which is a concern.

Added recovery (1R) session immediately after end of VO2 session as wouldn't be able to fit in later in the day, and to ease the achilles.

Need to rest and ice.

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