Road bike warm up/down 25:21 11.23 km (26.6 kph) +10m ahr:133 max:168 (injured)shoes: Trek Madone 5.9
Road bike race (Champion Lakes TT) 34:04 20.0 km (35.2 kph) ahr:168 max:177 shoes: Trek Madone 5.9
Wasn't expecting much today so I wasn't disappointed with my worst ever time on the 20km circuit, though it was better than I figured I'd do when I got up this morning - had to sleep on my side because anything on my back killed on the right side of my ribs. Don't think it was the ribs that were restricting me for the ride though, more likely the bruised quads. Had no power at all.
The only really surprising thing was how long it took the guy who started 45 seconds behind to catch me - well into the third lap. In fact the guy starting behind him caught me at the end of the second and the guy behind him caught me very soon after that.
Anyway I'll probably be resting from exercise until the City Race weekend in an effort to get fit so probably won't be posting much over the coming days.
Running warm up/down 6:14 1.15 km (5:25 / km) ahr:163 max:186 (injured)shoes: Salomon Speedcross 4 everglade
Running race (Burswood Peninsula parkru) 21:03 5.07 km (4:09 / km) ahr:180 max:190 shoes: Salomon Speedcross 4 everglade
Had planned all week to do Champion Lakes parkrun but I also wanted my next run there to be a PB and in my current state that wasn't going to happen so when I woke up early enough this morning I decided to head out to Burswood instead, which is a course I've not run before (so added another one to the list). It was a convoluted enough course so I knew getting a crap time wouldn't be too bad. Speaking of crap times, my HR on this run was diabolical given the (lack of) effort I put in.
Probably should have gone to the newcomer brief but I figured there'd be enough people in front to show me the way. Problem was you do a loop between Windan and the new bridge, then a spur out along the arbor and back, then another loop up to Windan and back although on a different path, then another loop up to the C pillar and back. Unfortunately the guy leading was a first timer and went the wrong way (twice from what I heard) and the guy in front of me also went the wrong way past the C pillar so even though I spent the whole run slowly gaining on the only girl in front of me (as well as a guy she'd been sneaking up on), I followed the guy in front the wrong way. The extra distance past the pillar was far enough so that when the girl (who was now behind me) called me back meant the two I'd just passed both beat me to the finish (dropping me from 6th to 8th) and also put me over 21mins (should have done around 20:30). Oh well. Means I should have an easy go at beating that time, if I ever get out there again.
Sore rib was a whole lot sorer afterwards and even driving home was a struggle. Since it is parkrun's 15th birthday though I did get a running singlet out of the whole deal. Weird that Reid Barron, who normally runs at Champion Lakes, decided to run his first time at Burswood on the same day that I did when I was otherwise going to run at Champion Lakes! About as coincidental as Bryan Hardy's only run at Champion Lakes a few years back, which happened to coincide with my first run at that venue (nowadays it's hard to know just where Bryan will be for his weekly parkrun though running at Wagga prior to last week's Oceania sprint champs seemed to be a favourite for several orienteers).
Set out to do a long session of 4 x 15/5 at E1 with 30sec sprints every five minutes but only got through two sets before the legs called it quits - left quad and hamstring were tiring quickly and the right knee started playing up near the end - so finished off with ten minutes of E1 then ended it.
The osteo yesterday told me I probably shouldn't do any MTBing after a concussion because the worst thing I could do was suffer another one. I wasn't about to disagree, hence why I took my bike in for its first service yesterday morning before I even went to see him and told the shop I didn't need it back until after the weekend. Gets rid of the temptation! Not that I think I can ride at the moment with a damaged shoulder.
Figured a windtrainer session wouldn't hurt since it's unlikely (although not impossible) to fall off that. Didn't really know what to do so just figured it out as I went.
2 x 5min + 1 x 10min at moderate intensity with 5min recoveries
Legs were feeling the pinch during the "efforts" though that may have been owing to the fact I did this before breakfast and I know from experience they don't like that much. HRM wouldn't connect to the Garmin so I assume it needs a new battery.
Got notified of selection for the ANZ Challenge team today so guess I'll have to get on the bike for real next week. Mind you, NZ only has one M21 rider so we only really need two finishers. Last thing I want is a repeat of 2017 where I had to pull out of the Challenge team due to injury (though I still ended up riding the events).
Running38:35 7.82 km (4:56 / km) +1m4:56 / km ahr:159 max:177 shoes: Salomon Speedcross 4 everglade
Put a new battery in the HRM and it worked. I wanted to make sure I could actually run before committing any more to next weekend's Melbourne City Race events and by that I mean any more than I already have done by purchasing flights and whatnot (I'm yet to enter four of the five sporting weekends we're attending while away and I've been putting them all off for this very reason although really did hope not to break myself in the lead up).
First couple of minutes were a bit sore but kind of settled down after that into 'still sore but I can manage this' territory. Surprisingly it wasn't the shoulder giving me grief as I expected (it usually does even when it's not busted) but instead it was the ribs. Despite x-ray evidence (or lack thereof), I'm not entirely convinced that I didn't fracture at least one of them with soreness in both the front and back of the right side of my chest. Breathing was a bit laboured and I can't suck down a full breath but at least this run showed I should be able to get around a course (or three) next week although most likely with very dissimilar results to our sprint champs (up against various members of the Key family and Peter H, I wasn't expecting miracles).
After trundling down the first sand track while it was still light, I kept to paths from then on. No point tripping over in the dark and breaking something further. Left leg was definitely compensating for something given the calf got very tight very quickly. The grazing and bruising above the right knee is quite restrictive. Wasn't able to do a quad stretch this morning without ripping it and this evening was no different.
Mapping2:13:56  4.28 km (31:19 / km) +15m30:47 / km (injured)shoes: Salomon Speedcross 4 everglade
Back to All Saints because I knew I'd not mapped some bits very well on the first walk through but good thing I went back because it turns out I did an awful job of it last week and had to correct a whole bunch of stuff. Some of it wouldn't matter so much to the primary school but some of it was just plain wrong.
Started the day at the osteopath though to get my back realigned in the hopes it speeds up my recovery though it definitely didn't do any wonders for my bank account. He seems to have put his costs through the roof since I was last there. If I actually paraded last night (public holiday Monday means no Tuesday parade, lame) then almost my entire earnings for three hours would have just disappeared in one ten minute session.
In totally unrelated news, I was very much surprised to collect second top score in the WA long champs SOL, 99 and only behind Craig, who beat me on the same course (and has a much better handicap given the sprint result from the prior day where I beat him by 23 sec/km but he got one point more than I did). No doubt my best performing year for a while (if not ever) with three scores in the 90s though I once again failed to attend the required four events.