Training Log Archive: shanelIn the 7 days ending Dec 25, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Friday Dec 24, 2010 #
6 AM
Running 1:11:55 [4] 13.36 km (5:23 / km)
ahr:167 slept:6.5
Matilda Bay - Kings Park
Longish and hilly, into Kings Park and up the Law Walk, down to synergy. Couple of minutes behind 5min/km schedule by the time I got Fraser Ave, with left calf not happy, normal increase in speed around the river, to get back to planned average never happened with no push out of the left leg. Hot and sticky morning probably didn't help either. Even though it was slow at least I did the distance.
Longish and hilly, into Kings Park and up the Law Walk, down to synergy. Couple of minutes behind 5min/km schedule by the time I got Fraser Ave, with left calf not happy, normal increase in speed around the river, to get back to planned average never happened with no push out of the left leg. Hot and sticky morning probably didn't help either. Even though it was slow at least I did the distance.
Tuesday Dec 21, 2010 #
Running intervals (City Beach) 53:48 [3] 10.9 km (4:56 / km)
max:183
3 x 3km (2.75km according to GPS) at 5km pace
11:42 (4:15/km)
11:54 (4:20/km)
12:01 (4:23/km)
Figured if I want to do a 20min 5km, I need to be able to do 4:00/km, couldn't get there today, but worked really hard. Legs will appreciate a day or two of rest now.
11:42 (4:15/km)
11:54 (4:20/km)
12:01 (4:23/km)
Figured if I want to do a 20min 5km, I need to be able to do 4:00/km, couldn't get there today, but worked really hard. Legs will appreciate a day or two of rest now.
7 AM
Running (Recovery) 33:16 [3] 5.87 km (5:40 / km)
ahr:149 max:166 slept:7.0
Matilda Bay - Kings Park
Renegades went past and dispersed just as I was starting out towards KP
Light and easy loosener, legs very tired but no real soreness.
Renegades went past and dispersed just as I was starting out towards KP
Light and easy loosener, legs very tired but no real soreness.
Monday Dec 20, 2010 #
6 AM
Road Bike (Commute) 1:40:41 [3] 47.14 km (28.1 kph)
ahr:147 max:170 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Nice cool moist conditions, not much wind, went easy all the way after yesterdays race. Legs a bit burny around Cockburn and not really willing to spin over 90rpm by the narrows.
Didn't see any other cyclist for the first hour of the ride, and only a few around after Cranford Ave. Bunch of wusses, if you've got two legs and a heart beat get out there and use it I say. Was a bit surprised to see some guy exposing his fancy TT bike to the rain but.
Nice cool moist conditions, not much wind, went easy all the way after yesterdays race. Legs a bit burny around Cockburn and not really willing to spin over 90rpm by the narrows.
Didn't see any other cyclist for the first hour of the ride, and only a few around after Cranford Ave. Bunch of wusses, if you've got two legs and a heart beat get out there and use it I say. Was a bit surprised to see some guy exposing his fancy TT bike to the rain but.
5 PM
Road Bike (Commute) 1:59:28 [3] 47.78 km (24.0 kph)
ahr:145 max:171 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Pre-departure check of seabreeze confirmed what the flag outside had been telling me all day 20-25 knot easterly, so I'd need to save myself for Rowley Rd. Contemplated seeing if Belinda was round her Mums place so I could of got a lift from Rossmoyne, but thought better of that idea.
Further confirmation of wind status heading round Mounts Bay Rd to the narrows, struggling to maintain 20kmh. Few drops of rain crossing the narrows, couldn't see what clouds they were coming from, figured it was just earlier rain blowing out of the trees up on the scarp.
Down towards Canning Bridge and somehow seemed to be riding into the wind still, decided it was more of a gusterly than particularly easterly. A girl passed me as I was plodding along at about 25kph, so I jumped on for a free ride until she went over the freeway at the scout hall, hopefully she didn't get blown off the bridge and out to Freo.
Plodded the rest of the way home with the wind seeming to blow from everywhere, no other cyclists south of Cranford Ave again. Spent the rest of the ride craving Big Macs and Quarter Pounders.
Got to Rowley Rd in 1hr 20mins, so figured about 13km at 20kph would let me scrape in just under 2 hours, eventually got there with 32 secs to spare.
After this ride the seabreeze holds no fears, if it can blow me out over 2 hours then good on it. But I would never of thought that an afternoon easterly would ever be such a killer.
Got in the house and Belinda and the kids were outside feeding the horses, to find fresh Rossmoyne IGA receipt on the bench, so Belinda had been to her Mums and cardboard McDonalds drink holder on the lounge, luckily they'd only been there for lunch not dinner, but that didn't help my energy starved craving.
Pre-departure check of seabreeze confirmed what the flag outside had been telling me all day 20-25 knot easterly, so I'd need to save myself for Rowley Rd. Contemplated seeing if Belinda was round her Mums place so I could of got a lift from Rossmoyne, but thought better of that idea.
Further confirmation of wind status heading round Mounts Bay Rd to the narrows, struggling to maintain 20kmh. Few drops of rain crossing the narrows, couldn't see what clouds they were coming from, figured it was just earlier rain blowing out of the trees up on the scarp.
Down towards Canning Bridge and somehow seemed to be riding into the wind still, decided it was more of a gusterly than particularly easterly. A girl passed me as I was plodding along at about 25kph, so I jumped on for a free ride until she went over the freeway at the scout hall, hopefully she didn't get blown off the bridge and out to Freo.
Plodded the rest of the way home with the wind seeming to blow from everywhere, no other cyclists south of Cranford Ave again. Spent the rest of the ride craving Big Macs and Quarter Pounders.
Got to Rowley Rd in 1hr 20mins, so figured about 13km at 20kph would let me scrape in just under 2 hours, eventually got there with 32 secs to spare.
After this ride the seabreeze holds no fears, if it can blow me out over 2 hours then good on it. But I would never of thought that an afternoon easterly would ever be such a killer.
Got in the house and Belinda and the kids were outside feeding the horses, to find fresh Rossmoyne IGA receipt on the bench, so Belinda had been to her Mums and cardboard McDonalds drink holder on the lounge, luckily they'd only been there for lunch not dinner, but that didn't help my energy starved craving.
Sunday Dec 19, 2010 #
Event: 6 Inch Trail Marathon
Event: City of Rockingham Triathlon
8 AM
Triathlon race (Rockingham) 1:19:23 [5]
Well, only about 30 sec. faster than last year. Felt horrible in the swim, maybe due to wetsuit being too tight, maybe from only one swim session in months, hoped to have a lead on Danger going into the ride, but he came out in front of me, and I didn't see him again. Not too bad in the ride and run, passing a few people and being passed by a few people.
Swim 17:08
Bike 40:10
Run 22:04
Can't compare time to last year too much as bike was only 18.5km (last year 19.7km, but cut short to avoid the 45 degree railway crossing were people seem to stack it for some reason) and run was 4.88km (last year 4.44km), swim was probably some completely random distance.
Since I haven't been doing any swimming I probably shouldn't bother doing any more triathlons, since the only reason I did any was because I was running swimming and riding anyway.
Swim 17:08
Bike 40:10
Run 22:04
Can't compare time to last year too much as bike was only 18.5km (last year 19.7km, but cut short to avoid the 45 degree railway crossing were people seem to stack it for some reason) and run was 4.88km (last year 4.44km), swim was probably some completely random distance.
Since I haven't been doing any swimming I probably shouldn't bother doing any more triathlons, since the only reason I did any was because I was running swimming and riding anyway.