Training Log: MTBjen

In the last 7 days:

activity

time

miles

climb

Roadie

5:53:00

98.49

(3:35)

158.5

(2:13)

MTB

4:05:00

Run

1:55:41

5.93

9.54

Paddle

50:00

4.97

(10:03)

8.0

(6:15)

Total

12:43:41

109.39

176.04

4:05

0:00

Friday May 16
	Roadie 2:33:00 [3] 66 km (2:19 / km)
	slept:8.0 shoes: Mongoose Roadie
	Lovely day for riding. Pottered to UWA, did 4 loops (short) of kings park hard/hard/easy/hard 11.46 11.29 14.43 11.34 lost i guess about 20sec on each due to some road works forcing me onto the soft sand and the bike path for 200m. The lollipop man signalled enthusiastically the first two times, looked confused on the third and ignored me on the 4th, having decided i was an idiot. Then pottered to inglewood, where i had a lovely sandwich made for me, and home via a whole lot of big hills (didn't notice til the very end that i had accidentally done them all in my big chain ring which is probably why it hurt).
Thursday May 15
	Note
	slept:8.0 (rest day)
	Discovered i have a surprise long weekend so am going to have this morning off training and do a good ride tomorrow instead.
Wednesday May 14
	Paddle intervals (matilda bay) 50:00 [4] 8 km (6:15 / km)
	slept:8.0
	Another beautiful still morning. Did 15 min warm up and 10 cool down, and a pyramid of 1 2 3 4 3 2 1.5 1 with 1min recoveries. Arms are now jelly.
	Run (commute) 32:00 [3]
	shoes: Metallic blue Asics
	Dropped car and boat at parents and ran to work. Legs a bit weary from yesterday.
	Run (commute) 32:00 [3]
	shoes: Metallic blue Asics
	Back again
Tuesday May 13
	Roadie (Floreat Group) 1:17:00 [4] 39.5 km (1:57 / km)
	slept:7.0 shoes: Mongoose Roadie
	More humiliation in front of (well, behind) the roadies. Hung on to the back of the pack by my fingernails for the first bit, kept up until we hit the foothills of Mt Leighton, where it all became too much and I fell off. Not off the bike, just the pack. Determined not to take any shortcuts so i rode really really hard instead. Which didn't help, but luckily the group got stopped by a red light and i caught up again. 3 of us got dropped on McCabe, and the other 2 dropped me on the first hill. I caught and dropped them on devil's elbow though, which was nice. Kept hoping the group would disappear so I could give up, but i could always just see their tail at the next corner so I kept pushing until the regroup. After that they settled down for a chat and let me keep up. Hard work, all alone for most of it but at least having something to chase makes me try harder! Good fun.
	Roadie (commute) 22:00 [3] 10 km (2:12 / km)
	shoes: Mongoose Roadie
	To work 1 then to work 2, by which time it was pouring with rain, cold and dark. Raincoat was helpfully already at work 2.
	Roadie (commute) 38:00 [3] 16.5 km (2:18 / km)
	shoes: Mongoose Roadie
	To bold park pool
	Run warm up/down 35:00 [3] 6.5 km (5:23 / km)
	shoes: Brooks trail shoes
	Warm up, cool down and recoveries down the hill
	Run hills (Reabold WNW) 16:41 [5] 3.04 km (5:29 / km)
	shoes: Brooks trail shoes
	I was tired from the "group" ride and struggled on the warmup so was expecting only to survive. Ran the first set reasonably easily, with meg and lynda. Then pushed hard expecting to blow up but never did. On the last one i decided to run flat out and see if i could get under 2min for the first time ever. Nearly died but made it and for the first time ever my set overlaps John's! (ha, just. His slowest pretend warmup rep was the same as my fastest) 2xsets of 4 reps with 3min between the two sets. 2.23 2.16 2.22 2.23 2.02 2.00 2.00 1.55
Monday May 12
	Roadie (commute) 28:00 [3] 13 km (2:09 / km)
	slept:8.0 shoes: Mongoose Roadie
	Had lots of energy this morning- i think a combination of a really fun and motivating MTB yesterday, and having just finished the last nav dash race report. Now onto the list of 'things to do after nav dash' which starts with 1) ride bike...
	Roadie (commute) 35:00 [3] 13.5 km (2:36 / km)
	shoes: Mongoose Roadie
	Commute+errands
Sunday May 11
	MTB long (Helena Valley-Mundaring) 4:05:00 [4]
	slept:8.0 shoes: Rocky Mountain Instinct
	Bike bike bike... yeah. Fun on a stick :) Started out from Helena Valley primary school (John, Pete, Bill, Bea and Andrew), followed the pipeline to the Hills Forest place, then did a fun lap of the Greystones track. Followed the silly Loop trail to Mundaring, stopped at the bakery for a doughnut, then Bea and Andrew bailed and the remaining 4 of us rode along the railway reserve to JFNP and did a lap of the eagle trail. Felt great for most of it and tried to push the hills more than usual, with limited success. The tracks were mostly quite firm after the rain, and we had perfect weather. Evo and his brand spanking scott loved the eagle trail, especially all the rocky bits. And it is really quite rocky. John rode very well and everyone else too. Excellent fun, and it was great to be out riding for the sake of riding for the first time in ages. Back at the car pretty shattered after nearly 6h (4h ride time) then had to bolster ourselves for a long afternoon and then evening of mothers' day family fun.
Saturday May 10
	Note
	(rest day)
	Enforced rest day due to the sprint champs. It went relatively smoothly and was good fun (and a good turnout too). Glad its all over for a while even though I really enjoyed the series :)

	C • Thanks 2

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Perth, Australia N/A 63°F (feels like 63F) Humidity: 49%, Winds: 9mph Useful Daylight: 6:32 AM - 5:53 PM more details Weather data provided by weather.com®

Friday May 16	65 F Sunny	0%
Saturday May 17	70 F Sunny	0%
Sunday May 18	72 F Sunny	0%
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