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Training Log Archive: shanel

In the 7 days ending Feb 21, 2011:

activity # timemileskm+m
  Road Bike3 3:07:13 56.26(18.0/h) 90.54(29.0/h)
  Paddling2 2:11:27 11.56(5.3/h) 18.6(8.5/h)
  Orienteering1 40:49 5.08(8:02) 8.18(4:59)
  Running1 39:56 3.91(10:12) 6.3(6:20)
  Total7 6:39:25 76.81(5:12) 123.62(3:14)

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Monday Feb 21, 2011 #

9 AM

Paddling intervals (Champion Lakes) 1:12:00 [3] 9.6 km (8.0 kph)
ahr:134 max:169 shoes: Cracked up DR boat

One lap at normal speed than 100m intervals for the second lap.

Easy and fast starting off with the tail wind, bit hard coming back into the wind. Down wind intervals were easy and fast, but returning into the wind got really slow, but wind eased a bit for the second half of the return and got a couple of fast ones after the final turn.

1st lap 29:57 - 4.37km

Intervals:

0:32, 0:32, 0:31, 0:32 - downwind
0:31, 0:33, 0:32, 0:32, 0:32 - downwind
0:39, 0:41, 0:39, 0:40, 0:40 - upwind
0:38, 0:38, 0:39, 0:38, 0:37, 0:37 - upwind
0:32, 0:32 - downwind

Saturday Feb 19, 2011 #

5 PM

Orienteering race (Metro - West Leeming) 40:49 [5] 8.18 km (4:59 / km)
ahr:183 max:201

Bit disappointed to see the Sten had made it along to dash the hoped of all us second stringers, but thought maybe his ankle will still slow him down.

Headed NW from the start with a couple of guys leading off in front of Sten, with me following and I think Juffy close behind.

Came back in to get 1 but somehow didn't even see 24 on the map an went within 100m of it on the way to 19. was then surprised to sneak into 18 before Sten, thinking there weren't any extra controls he could of picked up in that time.

Headed a bit south for a mini loop then back to the north edge and down the east sideand started heading in through the southern controls.

Was just behind Robin heading into 8 and caught Simmo, Robin took the north route to 27, Simmo and I took the south route. Ran off Simmo across the oval and still behind Robin at 27.

Paused at the first fenced drain hoping Robin had missed the control, but I was just wasting time and still not closing on him. Kept up the chase through 2, 7 and 3 and thought I was in with a chance to sprint to the line as I started to close the gap, but couldn't catch him.

Stupid mistake missing 24, meant I got 9 instead (possibly, or a different one) which gave me an extra 400m, so cost me 2 mins. But besides that route choice seemed good, with couple of mini loops in from the edge of the course working well.

Oh, and on closer inspection of the HR graph the 201 max may actually be real, yuck.

Friday Feb 18, 2011 #

6 AM

Road Bike (Darling Downs - Claremont) 1:33:09 [3] 47.16 km (30.4 kph)
ahr:159 max:179 shoes: Road Bike - Giant Defy2 (I thi

Cooperative breeze today and no backpack for the first time from home made for a good time. Was thinking I'd make it all the way without anyone passing me, then some TT tri suit nutter came past as I was idling over the narrows. Came in a 90 secs over record time, so probably should have pushed harder.

Thursday Feb 17, 2011 #

1 PM

Paddling (Champion Lakes) 59:27 [3] 9.0 km (9.1 kph)
shoes: Cracked up DR boat

Pulled out and dusted off my crusty old DR boat for a quick paddle whilst the kids were both being institutionalised.

Original plan of doing the same as Mon. didn't happen as I'd left my GPS at home at didn't fancy counting lane markers to do 100m intervals, so just knocked out 2 laps.

My ability to paddle in a straight line seems to have been severely compromised by paddling a boat with a rudder in recent times, especially when the boat wants to round up into the wind as soon as there's any cross breeze.

Tuesday Feb 15, 2011 #

5 AM

Road Bike (Floreat Renegades - short) 1:21:25 [4] 37.94 km (28.0 kph)
ahr:161 max:184

Meah, useless effort today.

Just as we were about to push off I realised I'd left my water bottle in the ute, so I had to race off and grab it no doubt to everyones annoyance.

Was already struggling to stay in contact along West Coast, and when Danger joined the group I went out the back (there seems to be a pattern forming here).

Took the shortcut over the bridge at Leighton and had time for a stretch at the top of McCabe St. Tried leading off as the rest of the group approached to try to rejoin a bit more smoothly, but just ended up feeling like a rabbit at the greyhounds.

Not sure exactly what Jake meant when he said don't worry everyone's tired now, as everyone caught up and dropped me again.

Don't really think I'm improving at the moment i.e. I can't see myself keeping up with the group anytime soon, let alone being able contribute to the groups workload. So do I put up with it, or put it on hold till I can have a month of concentrated effort on the bike? (right after paddling this month, then swimming, then probably running, should put riding nicely into the winter darkness and wetness.
4 PM

Road Bike (Claremont - Floreat) 12:39 [3] 5.44 km (25.8 kph)
ahr:154 max:177 shoes: Road Bike - Giant Defy2 (I thi

Quick ride back to my ute in Floreat, nice and fast but avoiding effort.
5 PM

Running (Bold Park Terrain Loops) 39:56 [5] 6.3 km (6:20 / km)

Instructions were .. double loop with second faster than first, 3mins rest, single loop even faster, 4 mins rest, another double loop, 5 mins rest, another single loop (each loop about 1.8km)

10:18 10:12
10:09 - calf stiffened up near the end of the first single, finished the loop then called it quits. Jogged back some of the way back to the carpark, but mostly walked as the leg was too sore.

I blame the morning ride, since the same thing happened 2 weeks ago for the GCTT, so won't be doing the Tues morning ride next week.

Forgot to stop the GPS when I finished, oops.

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