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Training Log Archive: Dangerman

In the 1 days ending Aug 3, 2010:

activity # timemileskm+m
  Roadie3 1:35:32 30.68(19.3/h) 49.38(31.0/h) 151
  Paddling1 48:23 4.82(6.0/h) 7.75(9.6/h)
  Total4 2:23:55 35.5(4:03) 57.13(2:31) 151
  [1-5]4 2:23:47

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Tu

Tuesday Aug 3, 2010 #

5 AM

Roadie (Commute) 7:55 intensity: (6 @0) + (13 @1) + (1:03 @2) + (5:17 @3) + (1:01 @4) + (15 @5) 3.61 km (27.4 kph)
ahr:141 max:183 shoes: Giant TCR C1

Tried to warm up properly on the way there but it was so cold again. Stiff legs and almost shivering when I arrived even with arm warmers and a thermal t-shirt under the jersey.
6 AM

Roadie (Floreat Group Ride) 1:16:38 intensity: (10 @1) + (3:08 @2) + (17:48 @3) + (31:18 @4) + (24:14 @5) 40.37 km (31.6 kph) +151m
ahr:161 max:188 shoes: Giant TCR C1

Yay! Back into it. Legs did feel a bit hurty after last night's run but I wasn't going to let that get in the way of having some fun today. Dalto was in attendance and even Tooms, the phantom commuter drafter, turned up with a minute to spare.

Warm up was as per usual. Painful, cold and dark. I was trying to warm my legs up without thrashing them but Dalto had other ideas. He was leading the group doing a silly 36kph up the rise at Challenger Pde - what the?

Given that Dalto was in fine form, I suggested to Tooms that we do a lead out for him at Port Beach. Tooms nodded but I'm not sure that was his intention. I started the lead just before the corner knowing I could mash the pedals till probably the long sweeping left hander. Managed an avg of 42 for that short bit having to stop short halfway as Tooms must have missed me as I 'flew' by ;-) Luckily an unwitting sacrificial lamb got my tail, lead Dalto out and then Dalto unleashed his awesomeness and took the sprint win.

The pace was up today too, just in general. I was happy that I didn't get dropped up Stirling Hwy like last time - must be feeling a bit better I guess. The Golf course saw the riders one level above everyone break away in a pack of 6 or so. I tried to push it without hitting the red but the legs were feeling sore now and I got caught in no man's land between leaders and chasers.

Caught back for the start of Mosman Bay hill, channelled Jens Voigt by thinking "SHUT UP LEGS" as some faster riders cam by. I upped the effort level and tried to hold it but and faded after the essess. Dalto ended up next to me at the roundabout - nice work mate - fast in straight line and not too shabby up the hills either.

UWA sprint non event as Dalto (again(sigh)) rode all but 3 off his wheel. Since no one was around, I went for the sprint win with about 10m to spare. Popped at 9m but rolled through with an ignoble victory. Yay me!
Can't wait for next week:D
4 PM

Roadie (Commute) 10:59 intensity: (1 @0) + (4 @2) + (2:29 @3) + (8:25 @4) 5.4 km (29.5 kph)
ahr:156 max:170 shoes: Giant TCR C1

6 PM

Paddling (Surf Club) 48:23 intensity: (1 @0) + (2:34 @1) + (13:49 @2) + (21:55 @3) + (9:43 @4) + (21 @5) 7.75 km (9.6 kph)
ahr:140 max:181 shoes: Custom Kayaks Mentor

2x(7min@80%+2min@60%+5min@80%+2min60%+3min@80%+2min@60%)
Had to be careful and pace myself ruthlessly as I knew I would be hurting if I didn't. The run on Monday and ride this morning were hard sessions in a short space of time.

I also refrained from making any Avon jokes, as i really felt sorry for the 3 first time Avon entrants that were with the group today. They were worried. I would be too.

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