Training Log Archive: Dolf

Mundaring loop with Jacko, Jolt, RangaLiz, 2 Dots(to carry the pump) and Gianni.
Much improved on the last time I rode in the hills, possibly due to the fact that so far this year I'm already over 75% of my total riding from last year.
Heaps of spikes in the HR data.
Good times.

C • Good times? 7

Event: NavDash 3 - UWA
 

I went for a warm up run before registering to check out how my achilles would do. Some slight discomfort but I decided to run after Juffy pointed out that I wasn't rolling on the ground in pain so I should run.

I turned a bit too early into 1, ran well through 2-4 then longer than optimal to 5. I started to tire around 7 and looking at my GPS trace I clearly was running too fast for my current fitness (4:33 and 4:36 for 1st 2km). I made a major stuff up heading to 8 when I ran within a meter of the control then around to the wrong building before realising my mistake and headed back. I lost a couple of minutes there.
I had a few short walking breaks in the remainder of the run and no more mistakes. I thought I'd try and get a good time for the finishing split and just managed to edge out Fletch by 1 sec.

Limping again after the race, not a good way to build any running fitness if I run once a week in the Nav dash then have to rest it until the next one.

C • Finish split 3

Commute into city from Clarkson train station.
I tried to do a little strength work today by choosing a gear 2 or 3 harder than usual for all the hills. Quads burning a few times which was good but legs feel pretty shattered now.
Much better doing the morning ride instead of the lunchtime ride home on the heat today.

I had planned on taking my bike into work (OPH today) and go for an early ride from there but with no-one willing or able to ride with me today I just rode from home up to Yanchep and back. Not much cooperation from the legs today, feeling pretty flat which made Marmion ave seem rather hilly today.
Time and distance approx as the GPS was dead this morning.

edit - time changed as I don't think I was riding as fast as I had earlier estimated, 1 hour seemed about right but the extra 5mins is probably closer to the right time. I really wasn't paying much attention to the time.

Decided on a windtrainer session instead of running to give the achilles a few more days of rest. Still slight discomfort when not wearing shoes, hopefully it will be ok to get through the Nav dash on the weekend.

C • Head cam? 3

After a quiet weekend I was looking forward to riding into work Monday but slept in, no motivation after working 8-6 with 30min lunch break.
Woke up this morning feeling pretty crap so I'll wait till this afternoon to see if I feel well enough to do something.

I decided to try and put in a decent effort up Marmion to Pipidinny Rd and back. I'll use this as a time trial to measure my progress, 15.68 km out and back. SSW blowing at the time of the ride so I felt I needed to build up a buffer on the out as the back was going to be much slower.
10 mins easy riding around Butler for a warm up.
5 mins cool down.

Started out with an average around 37k/hr for the first 5 k so I knew it was going to be quite a change when I turned at the roundabout. I managed to do a bit better on the hills than I expected on the return, picking up the pace a little a few times when I thought I was at close to popping but just managing to keep it together to finish the ride.
I was pleased I could hold an intensity higher than I thought I was able to for this ride. It will be interesting to see how the time changes with differing wind conditions.