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Training Log Archive: Rowl

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Cycle4 3:11:00 42.0(4:33) 67.6(2:50)
  MTB1 2:05:00
  Walk / Jog2 56:00 1.86 3.0
  Physio Exercises2 30:00
  Total9 6:42:00 43.87 70.6

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Sunday Jul 11, 2010 #

10 AM

MTB 2:05:00 [3]
shoes: Anthem

On my MTB, riding wet flowing (like a river) single track - bundles of fun!!

1. Got confused straight off the start - the start triangle and finish circle were right on top of a confusing mass of tracks making it hard to read and before I had my head in tune - eventually got on the right track which was much more overgrown than I had been expecting and found the control easily from there.
2. Chose the easy option and took the main tracks finding the control easily
3. Again main tracks and straight to the the control
4. Just starting to get tired now - chose to go north and then west to avoid the contours
5. Back the way I came to 4 following Wal who I ran into at the control - had a laugh when he turned off the track and the came hurling back by me a few mins later - got the control nice and easily again
6. Glanced at the map quickly and saw some contours so decided to avoid them but seemed to be going the opposite way from everyone else - in the end I think it was a good choice as it was a bit longer but much nicer for my knee which was already making noises due to the stupid decision to try flat pedals with funny loop things - not the go for Killafergus, I will go with clips and shoe changes and not wasting time trying to get my feet in.
7. Easy but tired of hills
8. Overtook a couple going down a hill and wanting to stay in front blasted down the hill, forgetting which way I was going and ended up taking the wrong turn, realised as soon as I had and corrected but they had got past me - no worries overtook them again straight away. Got on to the bitumen road and started looking for a small track - turned out there were an extra 2 than were mapped and although it didnt phase me the couple managed to pass me again - had a chuckle as I passed them again and found the control easily from there
9. Easy - passed someone looking confused but not sure - maybe on a different course
10. Easy
11. Easy - found some enormous puddle to clean my bike and legs in
12. Easy - followed the single track out of 11 which was all under about 10cm of water and great fun - I was upset when it finished
13. Legs very tired now, got back to the cars and told to turn around to get the finish control - why must people make that hard to find I didnt even think to check the map in case it wasnt in the car park

Overall felt pretty good with my effort - nav was really strong the whole course and I didnt get muddled when I was working hard. Knee was making some noises but feeling quite strong on everything but the hills where I took it pretty easy still. Really enjoyed the course - it had lots of track variation and even some single track on the obvious route choices to play on. Suprised to come 2nd only 4mins behind Jen.

Saturday Jul 10, 2010 #

Walk / Jog (C25K week 1 day 2) 30:00 [3]

I went running *giggle*

5 min warm up, stretch

8 x 1min jog/1.5 min walk.

dogs are such messy things. I thought I would just yell at all the owners today. *giggle*

Wednesday Jul 7, 2010 #

7 AM

Cycle 47:00 [3] 16.9 km (2:47 / km)
shoes: Crap bike

Not as cold as Monday but still pretty chilly. Wore my liner gloves under my full fingered MTB gloves and felt like a gumby trying to change gears. Hands were still a little cold at the start but toasty after about 10mins.

Didnt find anyone to draft this morning, but for a change I found lots of people to overtake and I think some dude even drafted me for a while - strange cause I was struggling a bit with heavy legs and felt I was going pretty slowly...
5 PM

Cycle 52:00 [3] 16.9 km (3:05 / km)
shoes: Crap bike

Legs very heavy - riding was hard.

Although I am regaining strength in my legs I have absolutely no endurance, so riding hard on Monday means no ooomph left for today, and jogging yesterday probably didnt help - I should probably factor that into my recovery plan.

Tried to take it easy on the way home, didnt do too badly.
7 PM

Physio Exercises 10:00 [3]

Bit of a slack attempt at knee exercises.

Tuesday Jul 6, 2010 #

5 PM

Walk / Jog (C25K Wk1 Dy1) 26:00 [3] 3.0 km (8:40 / km)

5 mins warmup walk, stretching, then 8 x 1 min jog / 1.5 min walk.

I did about a gazillion laps of the school oval down the street, swapping directions at the half way point - this could get boring very fast but grass is so much nicer on my legs and knees.

Knees handled much better than last time I tried this.

Monday Jul 5, 2010 #

Physio Exercises 20:00 [3]

7 AM

Cycle 45:00 [3] 16.9 km (2:40 / km)
shoes: Crap bike

Sooooo c c c c cold this morning.

Decided to stay in bed until the temperature was over 0 deg unlike Wal who pretended to be motivated but really just spent the morning sitting in front of the heater.

Despite having my full fingered gloves on my hands were frozen after the first downhill 5 mins in and only thawed out somewhere on the freeway so I had an interesting time trying to change gears and brakeing in between.

Managed to tag onto a roadie and get a tow for the whole freeway section.

5 PM

Cycle 47:00 [3] 16.9 km (2:47 / km)
shoes: Crap bike

It wasnt warm out there but compared to this morning it felt like summer - I had my sleeves rolled up and my buff pulled down and actually felt warm.

There was nobody around to draft but my legs felt strong the whole ride and I pushed hard especially on the freeway section.

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