Training Log Archive: DangermanIn the 7 days ending Aug 22, 2010:
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Sunday Aug 22, 2010 #
Other stuff 40:00 [3]
Chest and Biceps today, just like last week except added a 2 more sets to the routine. I feel more buffed already! Watch out Arnie!
hahaha
hahaha
4 PM
Paddling 1:18:18 11.11 km (8.5 kph)
ahr:129 max:156 shoes: Custom Kayaks Mentor
Paddled from Sorrento, into the wind to Trigg and then back. Fun on the way back. Wierd HR figures again. I had trouble getting the HR up but the speed was good. I got 11kph on the way back in moderate winds with the occassional wave to catch. Maybe I am a bit stronger than last year. Could it be that the heart is stronger now hence the lower HR? Anyway, that's 2 sessions per week for 2 weeks now, good sign for Anaconda. Once it warms up a bit, I might practice some ins and out at city beach or floreat so that I am ready for the SOuthern Ocean swell come November.
Of course, the write up grammar and spelling are far more important than the actual session so I might have to pretend I never did it and that it was of no benefit to me after all. If only I could string together a few good write ups, then I would be super fit.
Of course, the write up grammar and spelling are far more important than the actual session so I might have to pretend I never did it and that it was of no benefit to me after all. If only I could string together a few good write ups, then I would be super fit.
Saturday Aug 21, 2010 #
6 AM
Roadie 1:39:13 50.26 km (30.4 kph) +124m
ahr:144 max:186 shoes: Giant TCR C1
Group ride with the Joondalup City Cycles group. I kinda missed the group a bit so headed up there for the ride and stopped by the markets on the way home (in my car that is). Fun ride too. I got owned by the son of the Jim. Jim is really quick so his son must be too - that's how I figure it anyway. Held his wheel up the hill and then when he surged, I told the legs to go. They did for about 5 seconds and then they filled up with acid and stopped! I was a bit surprised and really wasn't expecting it. Oh well, probably a bit low on energy from last night and mini breaky I had too.
Friday Aug 20, 2010 #
7 AM
Roadie (Commute) 12:28 5.76 km (27.7 kph) +10m
ahr:148 max:189 shoes: Giant TCR C1
5 PM
Roadie (Commute) 13:45 6.02 km (26.3 kph) +3m
ahr:128 max:160 shoes: Giant TCR C1
Roadie (Fitness Test) 58:23 27.06 km (27.8 kph) +53m
ahr:136 max:172 shoes: Giant TCR C1
Since it is testing week, I did a fitness test to determine my lactate threshold HR. Wierd that it came out to be between 166 and 168. Thought it would be higher given the higher readings I've had during some races. Will get to test the figure this weekend during the last round of the XC series.
The test was 2x8min sustained efforts with the last minute flat out, 10min easy spin between.
Test 1 34.66kph
Test 2 35.04kph
The test was 2x8min sustained efforts with the last minute flat out, 10min easy spin between.
Test 1 34.66kph
Test 2 35.04kph
Thursday Aug 19, 2010 #
7 AM
Roadie (Commute) 13:01 5.41 km (24.9 kph) +0m
ahr:125 max:156 shoes: Giant TCR C1
4 PM
Roadie (Commute) 10:21 5.42 km (31.4 kph)
ahr:172 max:216 shoes: Giant TCR C1
Paddling 1:01:02 9.58 km (9.4 kph) +0m
ahr:133 max:159 shoes: Custom Kayaks Mentor
3 sets of 5 on, 2 easy, 4 on, 2 easy, 2 on, 3 easy
Didn't have it today and struggled to get my heart rate up. Oh well :-)
Didn't have it today and struggled to get my heart rate up. Oh well :-)
Wednesday Aug 18, 2010 #
7 AM
Roadie 14:20 5.39 km (22.6 kph) +2m
ahr:122 max:128 weight:71.2kg shoes: Giant TCR C1
Really CBA'd today. Odd though...I really did want to ride, just didn't want to push it at all. Very happy to cruise in. That attitude was challenged when a non-fast looking commute came past but I resisted the urge of my competitive mitochondria and let it go... ahhhh wonderful feeling :-)
7 PM
Roadie 40:15 17.76 km (26.5 kph) +19m
ahr:125 max:151 shoes: Giant TCR C1
South Perth loop on the way home. Wonderful way to end a rather hectic day.
Tuesday Aug 17, 2010 #
5 AM
Roadie 1:17:26 41.21 km (31.9 kph) +139m
ahr:153 max:187 rhr:48 shoes: Giant TCR C1
Some more fun with Mr Awesome today. I was freezing at the start so decided to help Boltboi and lead with him. After I thought I had done enough (WC Hwy) I pulled off. Boltboi continued on the front and no one came along to take his place! So single file it was.
I kept my head low until the hills where I did another turn down towards the Golf Course. Once at the hills, I didn't push it too hard apart from one burst after Devil's Elbow.
The UWA sprint point approached and 2 random riders appeared on the front before the roundabout. I was 1st wheel of our group so I sat behind them until the roundabout had passed. I figured no one would overtake at that point.
I started to overtake the riders and realised that there was quite a way to go and further than I could do as a lead out. Being one man down today, Team Mr Awesome had to change tack. I increased the pace a fraction and basically cruised. Surely no one would pass as that would effectively end their chance of sprinting for the win. And no one did pass.
Once I was close enough to the end, I upped the effort and got close to 50 before Boltboi zoomed by and held off a persistent Mr X for the win. In hindsight, I should have made for a longer lead out as this one finished a bit too soon. I could have gone for a bit longer, especially if I had stood up on the pedals. I guess that will be the plan for next time unless our 3rd team mate addresses his drinking problem.
I kept my head low until the hills where I did another turn down towards the Golf Course. Once at the hills, I didn't push it too hard apart from one burst after Devil's Elbow.
The UWA sprint point approached and 2 random riders appeared on the front before the roundabout. I was 1st wheel of our group so I sat behind them until the roundabout had passed. I figured no one would overtake at that point.
I started to overtake the riders and realised that there was quite a way to go and further than I could do as a lead out. Being one man down today, Team Mr Awesome had to change tack. I increased the pace a fraction and basically cruised. Surely no one would pass as that would effectively end their chance of sprinting for the win. And no one did pass.
Once I was close enough to the end, I upped the effort and got close to 50 before Boltboi zoomed by and held off a persistent Mr X for the win. In hindsight, I should have made for a longer lead out as this one finished a bit too soon. I could have gone for a bit longer, especially if I had stood up on the pedals. I guess that will be the plan for next time unless our 3rd team mate addresses his drinking problem.
4 PM
Roadie 16:38 7.66 km (27.6 kph) +36m
ahr:146 max:165 weight:71.2kg shoes: Giant TCR C1
Gentle ride to Bold Park to save the legs. Can't wait for the time trial tonight :D
I saw some big storm clouds rolling in and then it started to rain gently but with those big rain drops. You know, the little shower before the heavens open up? I pull under a bus shelter to put my phone into it's waterproof case just in case I get soaked and it drowns.
Nothing odd about that, is there? Just look'n after my stuff, that's all.
Boltboi happens to drive past at this time and he motions from his window his equal eagerness about the TT. I smile in agreeance and we both continue to Bold Park. Lovely moment of shared understanding that was :-)
I saw some big storm clouds rolling in and then it started to rain gently but with those big rain drops. You know, the little shower before the heavens open up? I pull under a bus shelter to put my phone into it's waterproof case just in case I get soaked and it drowns.
Nothing odd about that, is there? Just look'n after my stuff, that's all.
Boltboi happens to drive past at this time and he motions from his window his equal eagerness about the TT. I smile in agreeance and we both continue to Bold Park. Lovely moment of shared understanding that was :-)
Running 16:52 2.67 km (6:19 / km) +10m 6:12 / km
ahr:150 max:163 weight:71.2kg
A proper warm up! including drills too. So excited!
Running race (Golf Course TT) 23:35 4.91 km (4:48 / km) +52m 4:34 / km
ahr:176 max:188 weight:71.2kg
Kilometre 1 in 3:50!
Off I go, putting in an effort to make sure I don't waste any time and take advantage of the hill. I'll just hammer it downhill and then recover on the flat towards Valencia. I have a look at Vernon P (virtual partner) running at 4:25's and I'm 35s ahead. Hmm...... I am breathing rather heavily. But Wade is so close and I started 40s behind him.
Kilometre 2 in 4:59...
It's starting to hurt but Wade is still right there. I ease off a fraction but can't stop myself pushing with him so close. I'm not gaining on him any more. What the hell!? Valencia hill approaches, the stride shortens and despite all this, I still think I'm fine! My lead over Vernon is reducing quickly though....
Kilometre 3 in 4:53 ... not bad
I notice something fishy here. Wade isn't getting any closer. I'm still breathing heavily. Shite! Obviously the only thing to do now is to try to save the possibility of a PB.... by going harder! That makes sense, doesn't it? I need to stem the time loss so I need to go harder and faster.
Kilometre 4 in 5:27 KaBOOM!
Just as I pass Jen, my stride shortens and the sight of yet another person passing me finally gets me to realise that I have cooked it. My stomach hurts like hell too with what feels like a stitch but it's down the centre of my torso instead of my side. Red Liz goes past, I stick to her tail and then pop again. I repeat with a few others in an effort to keep my focus and not give up.
Kilometre 5 at 4.49min/km
Wee! All downhill from here... Except the bit where it goes up hill and then it goes further than I remember :-( I have finally come to accept that I have cooked myself and will not be getting another PB. I maintain the pain though and come home with 23:36.
I'm very happy with the time but disappointed with the strategy. Obviously there was some incongruence between my ability and my ability to judge it!
Off I go, putting in an effort to make sure I don't waste any time and take advantage of the hill. I'll just hammer it downhill and then recover on the flat towards Valencia. I have a look at Vernon P (virtual partner) running at 4:25's and I'm 35s ahead. Hmm...... I am breathing rather heavily. But Wade is so close and I started 40s behind him.
Kilometre 2 in 4:59...
It's starting to hurt but Wade is still right there. I ease off a fraction but can't stop myself pushing with him so close. I'm not gaining on him any more. What the hell!? Valencia hill approaches, the stride shortens and despite all this, I still think I'm fine! My lead over Vernon is reducing quickly though....
Kilometre 3 in 4:53 ... not bad
I notice something fishy here. Wade isn't getting any closer. I'm still breathing heavily. Shite! Obviously the only thing to do now is to try to save the possibility of a PB.... by going harder! That makes sense, doesn't it? I need to stem the time loss so I need to go harder and faster.
Kilometre 4 in 5:27 KaBOOM!
Just as I pass Jen, my stride shortens and the sight of yet another person passing me finally gets me to realise that I have cooked it. My stomach hurts like hell too with what feels like a stitch but it's down the centre of my torso instead of my side. Red Liz goes past, I stick to her tail and then pop again. I repeat with a few others in an effort to keep my focus and not give up.
Kilometre 5 at 4.49min/km
Wee! All downhill from here... Except the bit where it goes up hill and then it goes further than I remember :-( I have finally come to accept that I have cooked myself and will not be getting another PB. I maintain the pain though and come home with 23:36.
I'm very happy with the time but disappointed with the strategy. Obviously there was some incongruence between my ability and my ability to judge it!
Monday Aug 16, 2010 #
Note
rhr:48 weight:71.2kg