Training Log Archive: SazIn the 31 days ending Jul 31, 2011:
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Friday Jul 29, 2011 #
7 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work.
5 PM
Riding 43:00 [3]
shoes: pretty blue asics
Ride home from work after a later finish at work on a Friday, not happy jan.
Thursday Jul 28, 2011 #
7 AM
Riding 43:00 [3]
shoes: pretty blue asics
Ride in to work.
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Ride home from work.
Wednesday Jul 27, 2011 #
7 AM
Riding 43:00 [3]
shoes: pretty blue asics
Ride into work. Cold to start with but warmed up reasonably quickly.
4 PM
Running warm up/down 8 [2]
shoes: pretty blue asics
Warmup for running. A 400m lap and then 3 sets of run throughs and then some stretches.
Running intervals 15:00 [3] 2.0 km (7:30 / km)
shoes: pretty blue asics
200m walk back
400m 90sec recovery
600m walk back
800m
0.44
1.30
2.25
???
After the 400m my legs were tired and couldn't be bothered.
Then the storm looked like it was closing in and I was a bit worried about riding home.
400m 90sec recovery
600m walk back
800m
0.44
1.30
2.25
???
After the 400m my legs were tired and couldn't be bothered.
Then the storm looked like it was closing in and I was a bit worried about riding home.
Riding 41:00 [3]
shoes: pretty blue asics
Ride from work to langley park and then from langley park home. Left early enough to miss the worst of the rain but still got a bit rough for the last bit and the lightning and thunder were really getting close.
Tuesday Jul 26, 2011 #
Note
Cadel Fever has hit our building at work, it's crap for the first time ever I had to queue for the shower coz some other girl decided to ride in - doesn't she know its my shower!
7 AM
Riding 42:00 [3]
shoes: pretty blue asics
Ride into work reasonable ride in legs were feeling reasonable.
4 PM
Riding 42:00 [3]
shoes: pretty blue asics
Ride home from work, not a very enthusiastic ride.
Monday Jul 25, 2011 #
7 AM
Riding 44:00 [3]
shoes: pretty blue asics
Ride in to work, legs felt fine just a bit tired overall.
4 PM
Riding 44:00 [3]
shoes: pretty blue asics
Ride home from work, legs didn't start feeling really bad so that was good, tired overall but not really sore. Though I do have an awesome bruise on my knee.
Sunday Jul 24, 2011 #
9 AM
Mt Biking (Kalamunda 50/50) 3:08:38 [4] 50.0 km (3:46 / km)
shoes: mtb shoes
350 people or so, so I waited a bit on the start and moved off somewhere in the middle. We had a few kms behind the car doing 20k's an hour on the bitumen. Then onto the gravel and 2 hills which were messy coz lots of people further up stopped riding so then you had to walk.
Didn't go too hard to early as I haven't done many rides this long lately and I didn't want to blow up too early. Was overtaking a fair few people up the hills which was good and not losing too much on the downhills or singletrack.
Some of the singletrack bits were frustrating as you got stuck behind people and it could be quite hard to overtake. I saw 3 over the bars crashes as people rode a few of the obstacles too slowly some of which looked pretty spectacular. No crashes on my part which was good.
Still felt pretty good at 40km and was catching and passing heaps more people as they fell apart. The elevator was about 3km from the end and there was lots of walking and pushing, by now my legs were pretty buggered.
Finished with a little bit of singletrack through Jorgensen Park for 5th girl (/30), which I was pretty happy with. 111/308 starters
(Time from the start 3.09.30)
Didn't go too hard to early as I haven't done many rides this long lately and I didn't want to blow up too early. Was overtaking a fair few people up the hills which was good and not losing too much on the downhills or singletrack.
Some of the singletrack bits were frustrating as you got stuck behind people and it could be quite hard to overtake. I saw 3 over the bars crashes as people rode a few of the obstacles too slowly some of which looked pretty spectacular. No crashes on my part which was good.
Still felt pretty good at 40km and was catching and passing heaps more people as they fell apart. The elevator was about 3km from the end and there was lots of walking and pushing, by now my legs were pretty buggered.
Finished with a little bit of singletrack through Jorgensen Park for 5th girl (/30), which I was pretty happy with. 111/308 starters
(Time from the start 3.09.30)
12 PM
Running 37:00 [3]
shoes: pretty blue asics
My calves were sore, my quads were sore and my hamstrings were sore when I finished off the bike but I changed my shoes and dragged myself out for a run.
There are lots of big hills around Jorgensen Park and I ran down and down and down and then I had to come back up on the Bib Track and it was very very slow and my legs hurt.
Then I decided I couldn't face coming up the hill again so I found a not so steep hill and did a few reps up and down that then I ran very slowly back to the car.
There are lots of big hills around Jorgensen Park and I ran down and down and down and then I had to come back up on the Bib Track and it was very very slow and my legs hurt.
Then I decided I couldn't face coming up the hill again so I found a not so steep hill and did a few reps up and down that then I ran very slowly back to the car.
Saturday Jul 23, 2011 #
Riding 55:00 [3] 20.0 km (2:45 / km)
A little cool but no rain.
Friday Jul 22, 2011 #
7 AM
Riding 42:00 [3]
shoes: pretty blue asics
Ride into work not too wet which was good.
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Ride home from work.A bit rainy but not for very long. Heaps of traffic at a standstill in the city reminded me why I don't drive to work.:)
Thursday Jul 21, 2011 #
7 AM
Riding 40:00 [3]
shoes: pretty blue asics
A faster ride in mainly coz I got all the lights which was cool.
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Ride home from work, quite cloudy and dark already.
Wednesday Jul 20, 2011 #
7 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work, a bit warmer as there was a few clouds, not wet though so that was good.
4 PM
Running warm up/down 12:00 [3] 0.9 km (13:20 / km)
shoes: pink asics
Warm up and then some grapevine and then some run throughs.
Core Stability (Stretching) 5:00 [3]
shoes: pink asics
All the usual, Peter Trench really likes stretching.
Running 30:00 [4] 5.0 km (6:00 / km)
shoes: pink asics
{500m neg split, 200 jog recovery
500m pos split, 200 jog recovery
500m neg split 500m pos split, 200 jog recovery and break}
twice through
1.57, 1.56, 4.01
1.57, 2.01, 4.03
The last rep felt pretty hard and I had to push a bit harder to try and hold time.
Rained the whole session but was warm enough so ok.
500m pos split, 200 jog recovery
500m neg split 500m pos split, 200 jog recovery and break}
twice through
1.57, 1.56, 4.01
1.57, 2.01, 4.03
The last rep felt pretty hard and I had to push a bit harder to try and hold time.
Rained the whole session but was warm enough so ok.
Riding 43:00 [3]
shoes: pink asics
Ride from work to Langley park and then home. It was still raining after training and it was cold and my arms were freezing by the time I got home. I had to defrost in the shower for a looooonnnng time...
Tuesday Jul 19, 2011 #
7 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work, not too cold :) and a reasonable ride in.
5 PM
Riding 42:00 [3]
shoes: pink asics
Ride home from work, warm tonight and a good wind too
Monday Jul 18, 2011 #
6 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work, really cold this morning, reaallly didn't feel like getting out of bed.
4 PM
Riding 42:00 [3]
shoes: pink asics
Ride home from work, fairly busy out on the bike path today.
Saturday Jul 16, 2011 #
1 PM
Running 1:00:00 [2]
shoes: pretty blue asics
SKM sundowner + Rio sundowner + Carnegies + some other bar I don't know the name of/don't know how I got there... = a little bit hungover today.
So my 'long run' became a walk/jog with the puppy but out in the bush and a really nice day for it so quite enjoyable.
So my 'long run' became a walk/jog with the puppy but out in the bush and a really nice day for it so quite enjoyable.
Friday Jul 15, 2011 #
6 AM
Running 30:00 [3]
shoes: pink asics
Run with the puppy in the morning :) reasonably cold this morning but not too bad.
Core Stability (Stretches) 10:00 [3]
shoes: pink asics
Stretches in between walking the puppy and playing.
Thursday Jul 14, 2011 #
6 AM
Riding 43:00 [3]
shoes: pink asics
Ride in to work
4 PM
Riding 42:00 [3]
shoes: pink asics
Ride home from work, I like it being sunny later in the evenings its good.
Wednesday Jul 13, 2011 #
7 AM
Riding 43:00 [3]
shoes: pink asics
Ride in to work. Not really cold but still not warm either. The sun is finally getting up before 7am again which is nice :) roll on Summer
4 PM
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: pink asics
400m warm up and 4 runthroughs and 400m cooldown.
Running intervals 15:00 [4] 3.6 km (4:10 / km)
shoes: pink asics
400, 800,1200, 800, 400
1min Rest, 2min Rest, 4min Rest, 2min Rest, 1min Rest but the rest breaks were a bit longer as he was trying to keep us in groups.
1.27, 3.06, 4.47, 3.04, 1.26
Felt easier running tonight, similar times as last week but didn't feel like I was pushing as hard.
1min Rest, 2min Rest, 4min Rest, 2min Rest, 1min Rest but the rest breaks were a bit longer as he was trying to keep us in groups.
1.27, 3.06, 4.47, 3.04, 1.26
Felt easier running tonight, similar times as last week but didn't feel like I was pushing as hard.
Riding 42:00 [3]
shoes: pink asics
Ride from work to training and also from training to home. Had to be home reasonable so pushed a bit harder. Lots of midgies out tonight.
Tuesday Jul 12, 2011 #
6 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work. Bit windy not too bad though.
11 AM
Note
First plasma donation on the bus with work, took ages don't think I'd go with them again probably just walk there and back myself.
BP 124/68 Hgb: 125
The nurse screwed up the first go with the needle as "apparently" my vein rolled luckily the other nurse saved it and it didn't have to be redone. Arm is sorer than usual now because of it though.
BP 124/68 Hgb: 125
The nurse screwed up the first go with the needle as "apparently" my vein rolled luckily the other nurse saved it and it didn't have to be redone. Arm is sorer than usual now because of it though.
4 PM
Riding 45:00 [3]
shoes: pink asics
Slow ride home after my plasma donation taking it easy.
Monday Jul 11, 2011 #
7 AM
Riding 43:00 [3]
shoes: pink asics
Ride into work, cold this morning and rainy too and I didn't feel like getting out of bed at all.
4 PM
Riding 42:00 [3]
shoes: pink asics
Ride home from work,didn't rain on me which was good, gear was still a bit wet from the morning though :(
Sunday Jul 10, 2011 #
11 AM
Mt Biking 57:11 [3] 10.22 km (5:36 / km)
shoes: mtb shoes
After a few false starts we eventually got going this morning. It was really cold and I started with the thermal and linebreaks on. Took the Munda biddi up Gungin but turned left at the earlier path and took the zig zag down hadn't ridden that before, not really well run in yet.
Turned right at the bottom past Gungin rd then along the firetrail to the wrecked-car track. Hadn't ridden that track either except for control collecting yesterday so was good too. Then across the road to another track which was downhill and smooth and really good fun. Then hopped over to Scorpions and then across the creek and up the single track through the pines. Nice weather for riding was I warmed up enough to take the thermal off, not warm enough to take the linebreaks off though.
Turned right at the bottom past Gungin rd then along the firetrail to the wrecked-car track. Hadn't ridden that track either except for control collecting yesterday so was good too. Then across the road to another track which was downhill and smooth and really good fun. Then hopped over to Scorpions and then across the creek and up the single track through the pines. Nice weather for riding was I warmed up enough to take the thermal off, not warm enough to take the linebreaks off though.
Saturday Jul 9, 2011 #
Event: (MTBO MDC) Mt Gungin
8 AM
Running (Dog Jog) 25:00 [3]
shoes: pretty blue asics
Warmed up quite quickly then I stopped while the puppy had a play with a few other dogs and it got cold again very quickly. Still nice and sunny :)
1 PM
Riding warm up/down 7:00 [2]
shoes: mtb shoes
Did a bit of a warmup so that I could take the jumper and long sleeve off and then a bit more later when I cooled down a little again.
Orienteering (MTBO MDC) 1:07:36 [3] 13.66 km (4:57 / km)
shoes: mtb shoes
Forgot to start the GPS so distance is from somewhere on the way to 1.
Started on the same minute as Juffy and almost followed him out o the start triangle until I realised I was supposed to be going 90* the other way. Quick right turn and I was on the way. Had a bit of time trying to work out where 2 was but decided it would be the hardest option and it was.
Went over Gungin and my reward for this was getting to take the single track down to 6. I also took the single track through to 7 as it was a fun bit that I like. Then on the way to 8 I thought screw it and rode the fun downhill single track too :)
Definitely didn't deserve to win (as my time shows) but had fun :)
Thanks Fletch for a fun course.
Started on the same minute as Juffy and almost followed him out o the start triangle until I realised I was supposed to be going 90* the other way. Quick right turn and I was on the way. Had a bit of time trying to work out where 2 was but decided it would be the hardest option and it was.
Went over Gungin and my reward for this was getting to take the single track down to 6. I also took the single track through to 7 as it was a fun bit that I like. Then on the way to 8 I thought screw it and rode the fun downhill single track too :)
Definitely didn't deserve to win (as my time shows) but had fun :)
Thanks Fletch for a fun course.
4 PM
Mt Biking (Control Collecting) 40:00 [3]
shoes: mtb shoes
I was the first volunteer for control collecting so I got to choose which controls I wanted. I picked the group on the Gungin singletrack as I thought they would be the most fun. Parked at the Dell as I didn't feel like slogging it along the road without any lights.
Rode up Gungin to start then across the powerline track and then down the single track and some more single track and then back across to the last control and then back down the fun downhill single track.
Rode up Gungin to start then across the powerline track and then down the single track and some more single track and then back across to the last control and then back down the fun downhill single track.
Friday Jul 8, 2011 #
8 AM
Riding 43:00 [3]
shoes: pretty blue asics
The puppy was being a rat this morning and kept escaping from the yard so I had to take her over to my parents before work. Much warmer riding this morning hopefully it stays cloudy but not rainy for a while. :)
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Ride back from work to my parents. Still cooling down quickly once it starts to get dark.
Thursday Jul 7, 2011 #
7 AM
Riding 43:00 [3]
shoes: pretty blue asics
Ride into work, cold again this morning, but got the level of thermals/gloves/line breaks right and only took one thermal off when I first warmed up and kept the other on for the rest of the ride.
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Left work a little later and it seemed to be getting dark quite quickly. Not really cold but still cooling down quickly.
Wednesday Jul 6, 2011 #
4 PM
Running warm up/down 5:00 [3] 0.85 km (5:53 / km)
shoes: pretty blue asics
Very short warmup and cooldown for session # 2
Running intervals 15:00 [3] 3.3 km (4:33 / km)
shoes: pretty blue asics
2 x 400's, then 2 x 800's, then 2 x 400's
1.30, 1.33, 2.27, 2.29, 1.37, 1.31
Were were supposed to run to certain times but he didn't say what pace they were so it was a bit weird. I think I kinda ran about the right times for most and a few I was definitely in the right time. Lots more people running faster than me tonight for the first few reps at least but they crashed before the end.
1.30, 1.33, 2.27, 2.29, 1.37, 1.31
Were were supposed to run to certain times but he didn't say what pace they were so it was a bit weird. I think I kinda ran about the right times for most and a few I was definitely in the right time. Lots more people running faster than me tonight for the first few reps at least but they crashed before the end.
Running 25:00 [3]
shoes: pretty blue asics
Ran from work to Langley Park before training and then from Langley Park back to my car in Vic Park after. Didn't take my good pack so it wasn't really comfortable but ok. Glad I did the extra running warm up/down though coz there really wasn't much warm up/down in the session.
Tuesday Jul 5, 2011 #
6 AM
Riding 43:00 [3]
shoes: pretty blue asics
Another cold morning but not as bad. Only a few fingers ached and after about 8km I was too warm. Stupidly I took both thermals off at once and my arms nearly froze off after this. Can't decide whether I dislike the cold or the rain more...
4 PM
Riding 44:00 [3]
shoes: pretty blue asics
On the way out of the lift it was really cold so I stopped to put my linebreaks on for the ride home. Warmed up ok though and the thermal came off. Slow ride home with the last bit of daylight leaving as I got home.
Monday Jul 4, 2011 #
7 AM
Riding 42:00 [3]
shoes: pretty blue asics
It was so cold this morning and my fingers ached the whole ride in and I had long gloves on, I didn't take off either of my thermals and it was still freezing cold.
4 PM
Riding 43:00 [3]
shoes: pretty blue asics
Not a bad ride home, a fair bit warmer than this morning which was good. It also seems to be getting lighter at night again which is good:)
Sunday Jul 3, 2011 #
8 AM
Running 49:05 [3] 10.02 km (4:54 / km)
shoes: pretty blue asics
The program I got given said I needed to do a 5km tempo run and a long run (55 mins) this week as well as the weds night run. Like that was going to happen. So instead I did a 10km 'tempo' run. My stupid gps couldn't find any satelites so I took off without them and about a km in it managed to find them. Took the first km easier to warm up a bit and then harder for the rest. Felt pretty good until 7km when I had to start pushing a bit more to keep the pace reasonable.
25.11 out, 23.54 back
25.11 out, 23.54 back
Friday Jul 1, 2011 #
7 AM
Riding 45:00 [3] 15.77 km (2:51 / km)
shoes: pretty blue asics
Slow ride in to work today, not sure why really, maybe the wind. There was only a little bit of rain until I got stuck at 2 sets of traffic lights about 5 mins from work and it bucketed down on me, typical.
3 PM
Riding 43:00 [3] 15.77 km (2:44 / km)
shoes: pretty blue asics
Rode home. There was sunshine and it didn't rain :), the wind was good too and there weren't any idiots out there trying to run me over :) :). If only all commutes were this good.