Training Log Archive: shanelIn the 7 days ending Jul 4, 2011:
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Monday Jul 4, 2011 #
4 PM
Paddling (Champion Lakes) 58:40 [3] 8.92 km (9.1 kph)
ahr:147 max:173 shoes: Cracked up DR boat
Two steady laps 4.3km each, old DR boat felt a lot nicer than the SRS, both lighter and seemingly faster.
1st lap 27:35 9.4kph
2nd lap 27:21 9.5kph
Was trying to keep up with a jogger on the first lap but she'd cleared away towards the end.
2nd lap was trying to hold around 10kph on the return half, but started lagging by the 1000m mark so eased off to just over 9kph till the 500m (1500m?) mark then went for 10kph the rest of the way but probably didn't maintain it.
1st lap 27:35 9.4kph
2nd lap 27:21 9.5kph
Was trying to keep up with a jogger on the first lap but she'd cleared away towards the end.
2nd lap was trying to hold around 10kph on the return half, but started lagging by the 1000m mark so eased off to just over 9kph till the 500m (1500m?) mark then went for 10kph the rest of the way but probably didn't maintain it.
Sunday Jul 3, 2011 #
Event: Red Hill
1 PM
Orienteering (Control Collecting RedHil) 30:00 [2] 1.0 km (30:00 / km)
Drove up a muddy track to not quite the far northern controls. Short walk through impenetrable bush to grab a few controls, then grabbed the water drops.
Saturday Jul 2, 2011 #
9 AM
Orienteering (Control hanging - RedHill) 3:17:09 [2] 5.91 km (33:22 / km)
Carted bags loads of controls, stands and bricks all round the southern controls. Few showers along the way, hid next to a pillar like boulder at one of the controls whilst a heavier shower came through.
Thursday Jun 30, 2011 #
7 AM
Running (Matilda Bay - Kings Park) 1:05:44 [4] 13.53 km (4:52 / km)
ahr:175
Simple plan, try to do 13km in an hour. Long hilly route, which I haven't done for ages, was at least staying ahead of 5:00/km pace early but HR was high and didn't have the legs to push the pace through the middle. Had to fit an extra km into my normal 1 hr dist, but only got about an extra 500m, I guess I at least got halfway there.
Really feel like I need to work on striding out or somehow improving my technique so that I can try to improve my sustainable pace from 5:00/km that I use to do up to 4:40-4:20-4:00/km.
It feels like doing long slow (2hr @ 5:30-6:00/km) is putting me into a relaxed plodding pace that is hard to stretch out from.
Really feel like I need to work on striding out or somehow improving my technique so that I can try to improve my sustainable pace from 5:00/km that I use to do up to 4:40-4:20-4:00/km.
It feels like doing long slow (2hr @ 5:30-6:00/km) is putting me into a relaxed plodding pace that is hard to stretch out from.
Tuesday Jun 28, 2011 #
5 AM
Road Bike (Floreat Renegade - short) 1:28:29 [4] 44.42 km (30.1 kph)
ahr:172 max:254 shoes: Road Bike - Giant Defy2 (I thi
I think HR data may be a bit dodgy.
Only BB and I this morning, parked round the other side in case I was on my own, so I could go straight to work.
Very fast down to freo with the tailwind, as BB said 32mins for the first 20km. Had an interloper join us, who we'd past near the top of challenger. When he went to the front near the cop shop I went off the back, BB eventually notice and slowed up for me. Pretty dodgy riding with my front light dieing early on.
BB called the shortcut to avoid the water tower climb, something about being injured, even though he was completely destroying me. After we stopped to put on rain jackets at the top of McCabe St, I kept mine on despite the rain not eventuating, figured the longer I kept it on a sweltered underneath the longer the rain would stay away.
Rain still hadn't kicked in by CCGS, so we avoided the planned bailout to Floreat from there and stuck the the normal route the rest of the way. Generally suffering all the way back. Rain eventually started settling in just as we got back to Floreat.
Only BB and I this morning, parked round the other side in case I was on my own, so I could go straight to work.
Very fast down to freo with the tailwind, as BB said 32mins for the first 20km. Had an interloper join us, who we'd past near the top of challenger. When he went to the front near the cop shop I went off the back, BB eventually notice and slowed up for me. Pretty dodgy riding with my front light dieing early on.
BB called the shortcut to avoid the water tower climb, something about being injured, even though he was completely destroying me. After we stopped to put on rain jackets at the top of McCabe St, I kept mine on despite the rain not eventuating, figured the longer I kept it on a sweltered underneath the longer the rain would stay away.
Rain still hadn't kicked in by CCGS, so we avoided the planned bailout to Floreat from there and stuck the the normal route the rest of the way. Generally suffering all the way back. Rain eventually started settling in just as we got back to Floreat.
5 PM
Running hills (Reabold East hills) 1:09:33 [5] 10.44 km (6:40 / km)
ahr:147 max:190
2 x S, M, H about 710m each
stuffed up timing the first again.
?3:40?, 3:36, 3:29
4:10, 3:42, 3:27
Medium and hards surprisingly closer to plan than expected.
Good turn out, with the addition of Luke and Alisha, who'd previously missed out on the emails re: resurrecting Tues running (Tooms never had them on the list).
stuffed up timing the first again.
?3:40?, 3:36, 3:29
4:10, 3:42, 3:27
Medium and hards surprisingly closer to plan than expected.
Good turn out, with the addition of Luke and Alisha, who'd previously missed out on the emails re: resurrecting Tues running (Tooms never had them on the list).