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Training Log Archive: shanel

In the 7 days ending Sep 6, 2010:

activity # timemileskm+m
  Mtn Bike1 2:34:31 21.13(8.2/h) 34.0(13.2/h)
  Road Bike2 1:52:49 33.95(18.1/h) 54.63(29.1/h)
  Running3 1:40:02 11.89(8:25) 19.14(5:14)
  Hiking1 1:24:25 3.69(22:52) 5.94(14:13) 228
  Total7 7:31:47 70.66(6:24) 113.71(3:58) 228
averages - sleep:7.6

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Monday Sep 6, 2010 #

Running (Recovery) 36:57 [3] 6.8 km (5:26 / km)
ahr:151 max:184

Legs a bit sore, so light and easy run today.

Matilda bay into Kings Park, blah blah, turned for home near the Saw Ave entrance. Legs stuck around 6min/km pace, took a lot of convincing on a gentle down hill to get them up around 5min/km pace. Held that reasonably well the rest of the way back. Big sprint out of the Matilda bay dip easily getting up to 3min/km pace for a short spurt, not sure what was driving my legs but, mostly gravity and momentum I think.

Sunday Sep 5, 2010 #

Mtn Bike race (MTBO) 2:34:31 [5] 34.0 km (13.2 kph)

First error - left GPS at home, so can't remember my time and worked out dist from nearmap.

Second error - confused start location with finish location, so thought I'd be heading east to start with instead of east (make that southwest). For some reason I always think that the bit of Kesner Rd next the assembly area heads east, when it heads south west, so had trouble believing my compass for a minute, eventually headed off in the right direction and soon passed area51 man, who was adjusting he's seat, then he passed me as I checked my bearings again, then he missed the track into ME, so I passed him after getting the control as he doubled back, after seeing him a few more times heading in random directions decided he must of been abducted by aliens and completely lost he's senses in the process.

Anyway no trouble finding controls once I'd worked out which way was up. Probably made some dubious route choices. Legs really burning heading up Scarp Rd towards the end.

Legs really not happy having to go back up to MR to collect the control, thought on the way up there it would have been easier to leave the bike in the car and jog it, luckily Kirsten had just parked next to my car as I got back to it, so I didn't need to drive back with the controls, unlucky for Kirsten who still had to go and get MP.

Thanks to Kirsten for setting a good course

Saturday Sep 4, 2010 #

7 AM

Running intervals (Home - short loop) 23:39 [4] 5.31 km (4:27 / km)
ahr:176 max:185 slept:8.0

Quick dead flat run round the short bridal trail loop from home, before Belinda headed off for a day of horse riding.

Left calf a bit sore starting off, but OK after first 500m, so go with the 500m interval plan.
5 x 500m med pace (approx 2:30) 500m fast (approx 2:00).
Stayed pretty close to plan all the way, need to set auto lap next time.
Put in max effort for the last few hundred back home on the road, nothing left in the legs, couldn't get any extra speed up.

Another dodgy max HR reading of 212 get these all the time around home, picked a realistic max from the graph instead. 19m elevation change seems a bit generous as well, I'll go with zero.

Friday Sep 3, 2010 #

7 AM

Road Bike (Commute) 55:01 [3] 27.39 km (29.9 kph)
ahr:170 max:185 slept:6.5 shoes: Road Bike - Giant Defy2 (I thi

Cockburn to Claremont.

Pretty chilly this morning. Thought I might manage a good time with no wind around this morning, so went hard for no reward. Lots of unleashed dogs around.
5 PM

Road Bike (Commute) 57:48 [3] 27.24 km (28.3 kph)
ahr:160 max:182 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Cockburn, light sea breeze. Took it pretty easy to Leach Hwy, then went pretty hard the rest of the way.

Passed a dead bandicoot this morning on the path near Murdoch, and a live one this evening just before Cockburn (and gratefully he didn't run in front of me).

Thursday Sep 2, 2010 #

10 AM

Hiking (Ryan in backpack carrier) 1:24:25 [3] 5.94 km (14:13 / km) +228m 11:55 / km
ahr:123 max:171 slept:7.0 shoes: Rossi hiking boots

Dropped Sophie at kindy and after hanging around to watch her lapathon went for a walk with Ryan in the baby carrying backpack.

Started at info bay in Byford and headed up the old rifle range and kept going up to about the point it starts heading down to Wungong dam, headed short dist. north on track along the spur then looped back and down the way I came from. Took it easy on the way down trying to avoid Ryan's head flopping around too much, since he'd fallen asleep. Shoulders and neck pretty sore by the end, either I needed more weight on the waist or Ryan's just to big for it now.

Wednesday Sep 1, 2010 #

slept:10.0 (rest day)

Quiet day home with the kids, sorting out Espresso gear, working out string line based distances and updating training log with new distances and times from the results.

Tuesday Aug 31, 2010 #

Running (recovery) 39:26 [3] 7.03 km (5:37 / km)
ahr:154 max:172 slept:6.0

Spent way too much time typing training logs last night, so didn't get my lights back onto my road bike, so opted for a run instead.

Proper rain when I was leaving home had eased to drizzle by the time I got to Matilda Bay.

Legs weren't brilliant from the start so opted for targeting HR of 150-160 for 7 or 8 k's, took a random loop the gentle way up the DNA tower, looped round Lovekin Dve, down to Synergy and out through UWA underpass back to the Bay.

Constant drizzle all the way, quite pleasant with my light spray jacket on and the easy pace.

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