Training Log Archive: NSW StingerIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Road Cycling 1:43:45 [3] 42.2 km (2:28 / km) +759m 2:15 / km
Midday. Mt Macedon.
After a late night at the wedding and driving back to Holbrook. I had wanted to run a funrun in Albury in the morning but in a world first I got up ready to go, but Kath didn't want to race so we had a bit more sleep before driving to Macedon for Kathryn's sister Jane's engagement party.
I got dropped of at Lancefield and rode back to Macedon via Romsey and over Mt Macedon and a detour to the memorial cross. It was bloody cold and really windy. Only in Victoria can you ride in 35degrees, and two days later in 15!
After a late night at the wedding and driving back to Holbrook. I had wanted to run a funrun in Albury in the morning but in a world first I got up ready to go, but Kath didn't want to race so we had a bit more sleep before driving to Macedon for Kathryn's sister Jane's engagement party.
I got dropped of at Lancefield and rode back to Macedon via Romsey and over Mt Macedon and a detour to the memorial cross. It was bloody cold and really windy. Only in Victoria can you ride in 35degrees, and two days later in 15!
Saturday Feb 27, 2010 #
Orienteering race 1:22:59 [3] 8.52 km (9:44 / km) +272m 8:24 / km
Morning. Kangaroo Crossing.
We camped near the map and went training on Kangaroo Crossing in the morning. The Bendigo boys were having a training camp and in typical Keely fashion hadn't even started training by midday. Anyway I ran around behind Kathryn and hung streamer for the boys to use when they arrived. Surprising weather, it was actually raining, and really pleasant. I only remember this map being very hot everytime I was there. The course we ran was part of the 1997 Blodslitet and used the flater bottom section and was really nice.
Garmin still not working.
We camped near the map and went training on Kangaroo Crossing in the morning. The Bendigo boys were having a training camp and in typical Keely fashion hadn't even started training by midday. Anyway I ran around behind Kathryn and hung streamer for the boys to use when they arrived. Surprising weather, it was actually raining, and really pleasant. I only remember this map being very hot everytime I was there. The course we ran was part of the 1997 Blodslitet and used the flater bottom section and was really nice.
Garmin still not working.
Friday Feb 26, 2010 #
Road Cycling long (Mt Buffalo) 4:23:23 [3] 110.0 km (2:24 / km) +2072m 2:11 / km
ahr:156 max:245
Midday. Mt Buffalo.
Kathryn had organised to work in Myrtleford which made things easier for travelling to Briohny and Trents wedding in Wagga. We left Thursday night and drove up via Dargo which was really beautiful. Unfortunately it got dark before we finished driving the Dargo Rd so it would be nice to head back there another time.
After working for a while in the Alpine Cafe I headed off on the bike up to Porepunkah along the rail trail then up Mt Buffalo. Felt good for the first hour but pretty tired climbing up the mountain. I hadn't been out to the Horn before so skipped the Chalet and went out there instead. But the sealed road ends before the horn so I turned around there. Stopped for coke and chocolate at Dingo Dell shop, and again at Porepunkah cos I didn't think I'd make it home otherwise. It was about 35degrees so I had about 6 bottles on the ride. I didn't have a proper breakfast and I think I paid the price for it as I had to eat even more than normal.
Also my Garmin 305 started playing up about 30mins into the ride it kept losing the satelites. And continued to do so for the rest of the ride and didn't log the 2nd half at all. So annoying!!!
Kathryn had organised to work in Myrtleford which made things easier for travelling to Briohny and Trents wedding in Wagga. We left Thursday night and drove up via Dargo which was really beautiful. Unfortunately it got dark before we finished driving the Dargo Rd so it would be nice to head back there another time.
After working for a while in the Alpine Cafe I headed off on the bike up to Porepunkah along the rail trail then up Mt Buffalo. Felt good for the first hour but pretty tired climbing up the mountain. I hadn't been out to the Horn before so skipped the Chalet and went out there instead. But the sealed road ends before the horn so I turned around there. Stopped for coke and chocolate at Dingo Dell shop, and again at Porepunkah cos I didn't think I'd make it home otherwise. It was about 35degrees so I had about 6 bottles on the ride. I didn't have a proper breakfast and I think I paid the price for it as I had to eat even more than normal.
Also my Garmin 305 started playing up about 30mins into the ride it kept losing the satelites. And continued to do so for the rest of the ride and didn't log the 2nd half at all. So annoying!!!
Thursday Feb 25, 2010 #
Kayaking 39:57 [3] 6.68 km (5:59 / km) +12m 5:56 / km
ahr:128 max:155 shoes: Epic V10L
Morning. Hazelwood Pondage.
Nice morning paddle at the pondage. Couldn't miss another calm day braved the blue green algae. The lake is really warm at the moment.
15mins warm up then 2 x Monaghetti Fartlek sessions and cool down. 3.53km for the first, 3.45km for the 2nd. This is certainly not a kayaking specific session, but it was already programmed into the GPS so thought why not.
Nice morning paddle at the pondage. Couldn't miss another calm day braved the blue green algae. The lake is really warm at the moment.
15mins warm up then 2 x Monaghetti Fartlek sessions and cool down. 3.53km for the first, 3.45km for the 2nd. This is certainly not a kayaking specific session, but it was already programmed into the GPS so thought why not.
Kayaking 26:37 [3] 4.51 km (5:54 / km) +13m 5:49 / km
ahr:134 max:160 shoes: Epic V10L
Morning. Hazelwood Pondage.
Road Cycling 34:30 [3] 17.11 km (2:01 / km) +76m 1:58 / km
ahr:161 max:242 weight:69.3kg
Afternoon. DIS to Morwell.
Rode to Morwell to meet Kathryn and head to Myrtleford.
Rode to Morwell to meet Kathryn and head to Myrtleford.
Wednesday Feb 24, 2010 #
Running 1:02:22 [3] 11.47 km (5:26 / km) +293m 4:49 / km
shoes: Asic 2110 GT
Evening. DIS.
evening run with Kathryn. Legs feeling pretty good.
evening run with Kathryn. Legs feeling pretty good.
Tuesday Feb 23, 2010 #
Running (Monaghetti fartlek) 20:00 [4] 5.1 km (3:55 / km) +33m 3:48 / km
ahr:169 max:181 shoes: Nike Air Span +6
Evening. Traralgon.
with John's group about Traralgon. Nice warm afternoon and not too windy. Felt pretty good at the finish so might have to push the recoveries a bit harder next time.
with John's group about Traralgon. Nice warm afternoon and not too windy. Felt pretty good at the finish so might have to push the recoveries a bit harder next time.
Running warm up/down 30:00 [3] 6.0 km (5:00 / km) +16m 4:56 / km
ahr:145 max:156 shoes: Nike Air Span +6
Evening. Traralgon.
warm up and cool down. Feeling pretty good so might have to push it more next time.
warm up and cool down. Feeling pretty good so might have to push it more next time.
Monday Feb 22, 2010 #
Running 36:14 [3] 6.87 km (5:16 / km) +148m 4:46 / km
shoes: Asic 2110 GT
Evening. Delburn.
Evening run with Kathryn. Legs, particularly lower parts were tired and sore from the weekend but could have been worse.
Evening run with Kathryn. Legs, particularly lower parts were tired and sore from the weekend but could have been worse.
Sunday Feb 21, 2010 #
Orienteering (Sandhills) 1:10:09 [3] 8.0 km (8:46 / km) +450m 6:51 / km
shoes: VJ twisters
Midday. Sandhills.
Final session on Sandhills map. It was a long distance training exercise I set and I was kicking my own arse as I put out the controls. It was hot, and very steep and everyone was already tired so very few completed the whole course. At least Julian didn't complain he hadn't had enough training.
Final session on Sandhills map. It was a long distance training exercise I set and I was kicking my own arse as I put out the controls. It was hot, and very steep and everyone was already tired so very few completed the whole course. At least Julian didn't complain he hadn't had enough training.
Orienteering race 1:11:07 [3] 9.2 km (7:44 / km) +236m 6:51 / km
Morning. Sparrow Hill.
Orienteering session organised by Shep and Jo on Sparrow Hill. 5 short courses (1.2-1.6km) using the CAOS system or something to change the start order within the group depending on your position in each race. Really fast pace and I was impressed with the boys. Might be hard to keep my high ranking for much longer.
Orienteering session organised by Shep and Jo on Sparrow Hill. 5 short courses (1.2-1.6km) using the CAOS system or something to change the start order within the group depending on your position in each race. Really fast pace and I was impressed with the boys. Might be hard to keep my high ranking for much longer.
Saturday Feb 20, 2010 #
Orienteering race 31:25 [5] 6.22 km (5:03 / km) +60m 4:49 / km
shoes: VJ twisters
Midday. Stromlo.
Massed start race set by Grant McDonald (thanks Grant). Not a big field but a quality one. I was on the same looping as Rob Walt and Olly Poland from the gun. Rob was running too strongly though and opened a gap by the end of the first loop. I just tried to pull away from the others but was already buggered at the end of the 2nd loop. Rob and Shep were still in sight, with Toph just in front. Bryan caught up and so did Lachy Dow so the pack was building. Fatrat and Parto were also still there. Moving up to the last few controls I was still hanging in there but had nothing left going up the last hill and just tried to preserve my position, coming in 7th not far behind Bryan, Fatrat and Lachy. Good start for the season, massed start races are always fun.
Massed start race set by Grant McDonald (thanks Grant). Not a big field but a quality one. I was on the same looping as Rob Walt and Olly Poland from the gun. Rob was running too strongly though and opened a gap by the end of the first loop. I just tried to pull away from the others but was already buggered at the end of the 2nd loop. Rob and Shep were still in sight, with Toph just in front. Bryan caught up and so did Lachy Dow so the pack was building. Fatrat and Parto were also still there. Moving up to the last few controls I was still hanging in there but had nothing left going up the last hill and just tried to preserve my position, coming in 7th not far behind Bryan, Fatrat and Lachy. Good start for the season, massed start races are always fun.
Orienteering race 30:00 [3] 5.0 km (6:00 / km)
Afternoon. University of Canberra.
After a fun recovery session at the new AIS recovery centre I put controls out in UC for a sprint Orienteering session.
After a fun recovery session at the new AIS recovery centre I put controls out in UC for a sprint Orienteering session.
Running 30:00 [3] 5.0 km (6:00 / km)
Midday. Stromlo.
warm up and cool down
warm up and cool down
Friday Feb 19, 2010 #
Event: Stromlo Running Festival
Running 50:02 [3] 8.64 km (5:47 / km) +94m 5:30 / km
ahr:149 max:220
Morning. Cape Conran.
morning run with Kathryn from Cape Conran. Awesome morning and legs felt pretty good. Ran half on the beach and half on a track and a bit on the rocky headland.
Had a quick swim at Salmon rocks with some sweet waves rolling in. It was bloody cold though, not like my last time at the beach in Anglesea a while back.
morning run with Kathryn from Cape Conran. Awesome morning and legs felt pretty good. Ran half on the beach and half on a track and a bit on the rocky headland.
Had a quick swim at Salmon rocks with some sweet waves rolling in. It was bloody cold though, not like my last time at the beach in Anglesea a while back.
Orienteering (Bruce Ridge) 1:30:00 [3] 5.67 km (15:52 / km) +188m 13:37 / km
shoes: Salomon XA Pro (white)
Evening. Bruce Ridge.
Putting out and collecting controls for the first training session for the weekend- a night-O on Bruce Ridge. Good turn out of 17 took part and all seemed to enjoy it.
Putting out and collecting controls for the first training session for the weekend- a night-O on Bruce Ridge. Good turn out of 17 took part and all seemed to enjoy it.
Thursday Feb 18, 2010 #
Running 19:57 [3] 4.95 km (4:02 / km) +64m 3:47 / km
ahr:178 max:219 shoes: Nike Air Span +6
Evening. Morwell.
Was running late so not much of a warm up. Didn't feel fast but could have been worse. Another of my favourite tracks, but nice gravely surface makes it a bit slow.
Was running late so not much of a warm up. Didn't feel fast but could have been worse. Another of my favourite tracks, but nice gravely surface makes it a bit slow.
Running 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
ahr:135 max:147 shoes: Nike Air Span +6
Evening. Morwell.
Easy cool down with Anna and Duncan. Was going to do more but ended up just talking to people instead.
Started the drive to Canberra and stayed the night at Kathryn's old bosses place in Orbost.
Easy cool down with Anna and Duncan. Was going to do more but ended up just talking to people instead.
Started the drive to Canberra and stayed the night at Kathryn's old bosses place in Orbost.
Wednesday Feb 17, 2010 #
Road Cycling 52:32 [3] 35.52 km (1:29 / km) +48m 1:28 / km
ahr:183 max:244
Evening. Hazelwood.
Handicap Race tonight as last one at Hazelwood Pondage (sorry big Dave you should have planned your work trip for today). I was happy to be put in the 2nd A grade group starting 3.5mins in front of scratch. We had a decent sized group 10ish and were being chased by about 7. We worked the hard from the start and the pace was pretty good for the first lap. But I was a bit disappointed with how I felt, was struggling to pass the front guy to take a turn. This race should suit me better than the regular surging but I didn't seem to have a good night. Anyway I worked hard and we caught B grade and stayed in front of scratch but didn't catch the winners from D grade.
Handicap Race tonight as last one at Hazelwood Pondage (sorry big Dave you should have planned your work trip for today). I was happy to be put in the 2nd A grade group starting 3.5mins in front of scratch. We had a decent sized group 10ish and were being chased by about 7. We worked the hard from the start and the pace was pretty good for the first lap. But I was a bit disappointed with how I felt, was struggling to pass the front guy to take a turn. This race should suit me better than the regular surging but I didn't seem to have a good night. Anyway I worked hard and we caught B grade and stayed in front of scratch but didn't catch the winners from D grade.
C • hr 2
MTB Cycling 42:30 [3] 13.09 km (3:15 / km) +39m 3:12 / km
ahr:125 max:157
Evening. Hazelwood.
Cool down
Cool down
Tuesday Feb 16, 2010 #
Running 1:10:04 [3] 12.9 km (5:26 / km) +263m 4:56 / km
ahr:143 max:184 shoes: Nike Air Span +6
Evening. Delburn.
evening run with Kathryn. I felt pretty good. Running is much more enjoyable when you feel good.
evening run with Kathryn. I felt pretty good. Running is much more enjoyable when you feel good.
Monday Feb 15, 2010 #
Running 23:18 [3] 4.37 km (5:20 / km) +57m 5:00 / km
Afternoon. Essendon.
Warm up around Essendon for my CFA Fire-fighter Recruitment Beep Test. Legs felt a bit heavy at first but got better.
Then did the Beep test at Ascot Vale Leisure Centre with 7 others. The recruitment requires a Level of 9.6, with is pretty easy for a runner but a bit harder for some average Joe's that were there. Watched a few drop outs in the groups before and after. I haven't done the beep test for many years but was surprised how easy it was to get to that level. Enough to break into a sweat, but not enough to get tired at all. I thought after all this time Deek might be getting a bit tired of counting laps.
Warm up around Essendon for my CFA Fire-fighter Recruitment Beep Test. Legs felt a bit heavy at first but got better.
Then did the Beep test at Ascot Vale Leisure Centre with 7 others. The recruitment requires a Level of 9.6, with is pretty easy for a runner but a bit harder for some average Joe's that were there. Watched a few drop outs in the groups before and after. I haven't done the beep test for many years but was surprised how easy it was to get to that level. Enough to break into a sweat, but not enough to get tired at all. I thought after all this time Deek might be getting a bit tired of counting laps.
Sunday Feb 14, 2010 #
Adventure Race 4:31:12 [3] 61.47 km (4:25 / km) +581m 4:13 / km
shoes: Merida Ninety-Six Team
Morning. Perth.
Day 2- mostly on mtb around bike paths along Swan River. We started in the mall again, with a quick search for shopfronts and objects in the mall. Kathryn is bloody good at these ones and it didn't take long before we were finished and onto the bikes, I think in 2nd place behind SA Ambulance. What were you doing WA teams!?
We weaved our way through the city, past WACA, past that park we had an NOL race in a few years back, to the golf course where i cracked one right out of the centre. We over-rode the one on a log in the river and lost about 5mins and were passed by a massive group of teams that must have been travelling together. Unfortunately soon after there was a bottleneck at a stationary rowing challenge and we were knocked back to 15mins off the lead.
We did the next half quite well and caught back up to the leaders when they were searching on the wrong side of the ride for a control. There were 4 teams together coming into the very short kayaking section. Was 2nd out of the water but first back on the bikes and lead all the way to Queen st wharf where we got passed because I was looking on the wrong wharf. We couldn't quite catch up again before the untimed abseiling section at the clocktower down near Barrack St wharf. It was nice to relax for a while while the other teams abseiled. Then a quick ride up the hill to the finish. Funniest moment was seeing someone puncture as they rolled off a gutter 2 seconds after clocking back on after the abseil and hence have to change the tube for a 1km ride, or run with the bikes.
The presentation was an anti-climax (just like Melbourne) and we had no idea where we finished until the results came out a few days later. And the organisers apparently made a mistake and had to ask for a prize back after the race.
Officially we finished 4th, 3rd Mixed team, and 2nd on Day 2. Not a bad effort against some good teams in an unfamiliar city.
Results- http://www.ratraceadventure.com/page416.asp
route- http://connect.garmin.com/activity/24716788
Day 2- mostly on mtb around bike paths along Swan River. We started in the mall again, with a quick search for shopfronts and objects in the mall. Kathryn is bloody good at these ones and it didn't take long before we were finished and onto the bikes, I think in 2nd place behind SA Ambulance. What were you doing WA teams!?
We weaved our way through the city, past WACA, past that park we had an NOL race in a few years back, to the golf course where i cracked one right out of the centre. We over-rode the one on a log in the river and lost about 5mins and were passed by a massive group of teams that must have been travelling together. Unfortunately soon after there was a bottleneck at a stationary rowing challenge and we were knocked back to 15mins off the lead.
We did the next half quite well and caught back up to the leaders when they were searching on the wrong side of the ride for a control. There were 4 teams together coming into the very short kayaking section. Was 2nd out of the water but first back on the bikes and lead all the way to Queen st wharf where we got passed because I was looking on the wrong wharf. We couldn't quite catch up again before the untimed abseiling section at the clocktower down near Barrack St wharf. It was nice to relax for a while while the other teams abseiled. Then a quick ride up the hill to the finish. Funniest moment was seeing someone puncture as they rolled off a gutter 2 seconds after clocking back on after the abseil and hence have to change the tube for a 1km ride, or run with the bikes.
The presentation was an anti-climax (just like Melbourne) and we had no idea where we finished until the results came out a few days later. And the organisers apparently made a mistake and had to ask for a prize back after the race.
Officially we finished 4th, 3rd Mixed team, and 2nd on Day 2. Not a bad effort against some good teams in an unfamiliar city.
Results- http://www.ratraceadventure.com/page416.asp
route- http://connect.garmin.com/activity/24716788
Saturday Feb 13, 2010 #
Running 2:58:09 [3] 26.87 km (6:38 / km) +871m 5:42 / km
shoes: Nike Air Span +6
Evening. Perth.
The first stage on Saturday was "the Mean Streets", involving a 3hr rogaine around the CBD collecting simple controls, and others involving harder challenges. The difficulty, besides having no local knowledge, is that some challenges are only open for defined time periods so it is very hard to plan an efficient route.
We started off heading to oxfam and paddy pallin. For some reason we changed our plan quite a bit after that and headed north to the indoor climbing and to the far point at some pool where 2 members had to jump of the 3m spring (note we had dropped Troy deHaas from our team because if he weakness around water and we could have got away with him). We were losing bits of time looking for some CP's because the description normally involved a road junction was anywhere up to 500m from the CP- this certainly made it harder for the visiting teams.
Headed back through the start finish for some karaoke- I chose my fav Uptown Girl by Billy Joel. Not a good choice cos it goes for ages. Then headed west to the short kayaking leg. This was actually pretty funny as only two people paddled but both were blindfolded and had to be guided by the remaining teammember. We passed a few teams here so our paddle training in the Red7 double must finally be paying off.
Then south to a few more sport challenges- lawn bowls and AFL ball kicking. We now had a bit less than an hour to go and not that many more CP's so we changed our mind about getting one on Heirisson Island. Bad move as we wasted heaps of time looking for it and then had a long run back to the city. Got a few more points before finishing with the boxercise challenge.
We ended up with 720, in 6th place behind the winners with 800points- which equates to 30mins handicap for Day 2 race. I was pretty impressed with our distance covered, much more than some of the other teams. Daltons team didn't crack 20km so obviously had a better route than us! Crucially we missed 2 big scoring CP's- the pizza eating which was on our original plan but missed it when we adjusted route, and the karate, which we didn't think we would make in time, but probably would have.
http://connect.garmin.com/activity/24716789
The first stage on Saturday was "the Mean Streets", involving a 3hr rogaine around the CBD collecting simple controls, and others involving harder challenges. The difficulty, besides having no local knowledge, is that some challenges are only open for defined time periods so it is very hard to plan an efficient route.
We started off heading to oxfam and paddy pallin. For some reason we changed our plan quite a bit after that and headed north to the indoor climbing and to the far point at some pool where 2 members had to jump of the 3m spring (note we had dropped Troy deHaas from our team because if he weakness around water and we could have got away with him). We were losing bits of time looking for some CP's because the description normally involved a road junction was anywhere up to 500m from the CP- this certainly made it harder for the visiting teams.
Headed back through the start finish for some karaoke- I chose my fav Uptown Girl by Billy Joel. Not a good choice cos it goes for ages. Then headed west to the short kayaking leg. This was actually pretty funny as only two people paddled but both were blindfolded and had to be guided by the remaining teammember. We passed a few teams here so our paddle training in the Red7 double must finally be paying off.
Then south to a few more sport challenges- lawn bowls and AFL ball kicking. We now had a bit less than an hour to go and not that many more CP's so we changed our mind about getting one on Heirisson Island. Bad move as we wasted heaps of time looking for it and then had a long run back to the city. Got a few more points before finishing with the boxercise challenge.
We ended up with 720, in 6th place behind the winners with 800points- which equates to 30mins handicap for Day 2 race. I was pretty impressed with our distance covered, much more than some of the other teams. Daltons team didn't crack 20km so obviously had a better route than us! Crucially we missed 2 big scoring CP's- the pizza eating which was on our original plan but missed it when we adjusted route, and the karate, which we didn't think we would make in time, but probably would have.
http://connect.garmin.com/activity/24716789
MTB Cycling 37:36 [3] 11.5 km (3:16 / km) +180m 3:02 / km
shoes: Merida Ninety-Six Team
Afternoon. Perth.
Last night Kathryn, Jodie Steet and myself flew to Perth for the Perth Rat Race. We were fortunate to win a free trip after winning the Melbourne race back in November with Troy de Haas. Since Troy wasn't interested in coming we thought Jodie might like a quick break from the family.
We had a quick ride around the bike paths on a beautiful and warm Perth afternoon.
Last night Kathryn, Jodie Steet and myself flew to Perth for the Perth Rat Race. We were fortunate to win a free trip after winning the Melbourne race back in November with Troy de Haas. Since Troy wasn't interested in coming we thought Jodie might like a quick break from the family.
We had a quick ride around the bike paths on a beautiful and warm Perth afternoon.
Thursday Feb 11, 2010 #
Kayaking 1:17:59 [3] 12.76 km (6:07 / km) +19m 6:04 / km
shoes: Red7 double
Morning. Hazelwood Pondage.
morning paddle with Dad in the Red7. It was another foggy morning, and not too windy on the pond. Dad hasn't paddled for 6 months he reckons but that didn't seem to slow us down. After one lap when I was ready to stop he suggested we go down to the end again and back, another 5km. Then halfway back he said we can pick up the pace a bit, just as I was tiring!
morning paddle with Dad in the Red7. It was another foggy morning, and not too windy on the pond. Dad hasn't paddled for 6 months he reckons but that didn't seem to slow us down. After one lap when I was ready to stop he suggested we go down to the end again and back, another 5km. Then halfway back he said we can pick up the pace a bit, just as I was tiring!
Running 56:48 [3] 10.89 km (5:13 / km) +291m 4:36 / km
ahr:164 max:210 shoes: Asic 2110 GT
Afternoon. DIS to Driffield.
Evening run with Kathryn just after the weather had broken and was stormy. Ran down TMCRd to Thorpy road and back. Did a 3km surge on the way back up the hill but struggled to get the HR up or move the legs any faster.
Evening run with Kathryn just after the weather had broken and was stormy. Ran down TMCRd to Thorpy road and back. Did a 3km surge on the way back up the hill but struggled to get the HR up or move the legs any faster.
Wednesday Feb 10, 2010 #
Kayaking 38:17 [3] 5.15 km (7:26 / km) +6m 7:24 / km
ahr:134 max:159 shoes: Red7 double
Afternoon. Delburn-Hazelwood North.
The conditions seemed perfect for a paddle so I met Kath with the Red7 after work. It was nice and calm at home but I jinxed myself by telling Big Dave it was a perfect night for road cycling race. By the time I drove to Hazelwood it was really windy with big waves and looking stormy. But we went out and battled into the wind for 2.5km. Kath was sitting in a bath of hot water and we just couldn't go fast enough for it to drain out and every second wave went over the side. As we turned around there was a big storm coming and it started raining and lightning. Was happy to get off the water.
The conditions seemed perfect for a paddle so I met Kath with the Red7 after work. It was nice and calm at home but I jinxed myself by telling Big Dave it was a perfect night for road cycling race. By the time I drove to Hazelwood it was really windy with big waves and looking stormy. But we went out and battled into the wind for 2.5km. Kath was sitting in a bath of hot water and we just couldn't go fast enough for it to drain out and every second wave went over the side. As we turned around there was a big storm coming and it started raining and lightning. Was happy to get off the water.
Road Cycling 1:01:00 [4] 35.63 km (1:43 / km) +57m 1:42 / km
ahr:157 max:194
Evening. Hazelwood.
I wasn't sure if the race would be on or not, but waited around until they decided they would roll the first lap and see what the conditions were like. Actually wasn't too bad, the wind died down and there wasn't too much water over the road. We then races 2 more laps but the pace or attacks were less than other weeks. It came down to a sprint which i didn't have a hope in, but at least finished with the bunch this time.
I need to get some advice on keeping my rear wheel planted on the ground when sprinting. It was really bad tonight in the wet, but not great even in the dry.
Random thought #3
Every cyclist dreams of hotmix bitumen to ride on, but I learned the advantage of rougher surfaces today. It was much better in the wet on the rougher parts that distributed the water than the one 50m section of hotmix that drenched you each time you rode on it.
I wasn't sure if the race would be on or not, but waited around until they decided they would roll the first lap and see what the conditions were like. Actually wasn't too bad, the wind died down and there wasn't too much water over the road. We then races 2 more laps but the pace or attacks were less than other weeks. It came down to a sprint which i didn't have a hope in, but at least finished with the bunch this time.
I need to get some advice on keeping my rear wheel planted on the ground when sprinting. It was really bad tonight in the wet, but not great even in the dry.
Random thought #3
Every cyclist dreams of hotmix bitumen to ride on, but I learned the advantage of rougher surfaces today. It was much better in the wet on the rougher parts that distributed the water than the one 50m section of hotmix that drenched you each time you rode on it.
Road Cycling 16:38 [3] 6.0 km (2:46 / km) +31m 2:42 / km
ahr:132 max:157
Evening. Hazelwood.
cool down
cool down
Tuesday Feb 9, 2010 #
Running 53:11 [3] 11.02 km (4:50 / km) +118m 4:35 / km
shoes: Nike Air Span +6
Evening. Traralgon.
Arvo session with Kathryn, and John's crew- about 9 in total. 3km wu and cd with a Monaghetti fartlek around the flat streets of Traralgon. Good to do an intervals session and I actually enjoyed it. Might try and make Tues night training more often. It was pretty hot and everyone mentioned it but I didn't really notice- was 32degrees when we finished though.
Arvo session with Kathryn, and John's crew- about 9 in total. 3km wu and cd with a Monaghetti fartlek around the flat streets of Traralgon. Good to do an intervals session and I actually enjoyed it. Might try and make Tues night training more often. It was pretty hot and everyone mentioned it but I didn't really notice- was 32degrees when we finished though.
Strength work 45:00 [3]
Evening.
straight after running I went back to Murrays gym for pilates. Was good to do a bit of stretching and stuff.
straight after running I went back to Murrays gym for pilates. Was good to do a bit of stretching and stuff.
Monday Feb 8, 2010 #
Running 1:42:49 [3] 18.12 km (5:40 / km) +441m 5:04 / km
shoes: Asic 2110 GT
Afternoon. DIS.
evening run with Kathryn. Missed yesterdays long run so decided to make it up today. It was bloody hot and would have been nice to go paddling but stuck to the plan and was happy with how I felt.
evening run with Kathryn. Missed yesterdays long run so decided to make it up today. It was bloody hot and would have been nice to go paddling but stuck to the plan and was happy with how I felt.
Sunday Feb 7, 2010 #
Running 29:16 [3] 4.85 km (6:02 / km) +96m 5:29 / km
shoes: Nike Air Span +6
Evening. Delburn.
Evening run with Finn the dog after a long day of driving with the family.
Evening run with Finn the dog after a long day of driving with the family.
Saturday Feb 6, 2010 #
MTB Cycling 1:32:20 [3] 26.65 km (3:28 / km) +477m 3:11 / km
shoes: Cannondale Rush
Afternoon. DIS.
afternoon ride with Kathryn and Prong (down visiting for the weekend) over to Darlimurla down the rail trail to Boolara and back.
afternoon ride with Kathryn and Prong (down visiting for the weekend) over to Darlimurla down the rail trail to Boolara and back.
Thursday Feb 4, 2010 #
Kayaking 53:03 [3] 7.84 km (6:46 / km) +12m 6:43 / km
shoes: Red7 double
Morning. Hazelwood Pondage.
morning paddle with Kathryn in Red 7. Pretty choppy but about as good as it could be this week. Didn't feel that strong.
morning paddle with Kathryn in Red 7. Pretty choppy but about as good as it could be this week. Didn't feel that strong.
Running 19:17 [3] 3.45 km (5:35 / km) +53m 5:11 / km
ahr:138 max:156 shoes: Nike Air Span +6
Evening. Chook Hill.
Running race 23:51 [5] 5.94 km (4:01 / km) +210m 3:25 / km
ahr:177 max:191 shoes: Nike Air Span +6
Evening. Chook Hill.
My legs felt REALLY heavy on the warm up but tried to convince myself they would improve. There were some good storms this afternoon and the course was a bit wet in places. It was also the most humid conditions I can remember in Victoria in 2 years.
I didn't have anyone starting on my handicap and I still felt very sluggish. Tried to make my body believe my legs were actually really light and bouncy and it worked a little bit as I improved. Got caught by Greg about 4km in and I picked it hard to hang with him for a km. The last 900m of this course includes 3 hills, one being quite big. But this stage there were heaps of others around and it became more interesting but harder to run a straight line.
Very happy to break 24mins. Seems to be hard to get my HR up running at the moment. It might be a long way off Grants 16.30min5km but he's a shit orienteer so I'll smash him by easter.
My legs felt REALLY heavy on the warm up but tried to convince myself they would improve. There were some good storms this afternoon and the course was a bit wet in places. It was also the most humid conditions I can remember in Victoria in 2 years.
I didn't have anyone starting on my handicap and I still felt very sluggish. Tried to make my body believe my legs were actually really light and bouncy and it worked a little bit as I improved. Got caught by Greg about 4km in and I picked it hard to hang with him for a km. The last 900m of this course includes 3 hills, one being quite big. But this stage there were heaps of others around and it became more interesting but harder to run a straight line.
Very happy to break 24mins. Seems to be hard to get my HR up running at the moment. It might be a long way off Grants 16.30min5km but he's a shit orienteer so I'll smash him by easter.
Running 18:47 [3] 3.03 km (6:12 / km) +89m 5:24 / km
ahr:144 max:167 shoes: Nike Air Span +6
Evening. Chook Hill.
Wednesday Feb 3, 2010 #
Running 51:26 [3] 8.93 km (5:46 / km) +210m 5:09 / km
ahr:143 max:170 shoes: Asic 2110 GT
Morning. Delburn.
morning run with Kathryn around the forest. Didn't feel too bad either for a morning run.
morning run with Kathryn around the forest. Didn't feel too bad either for a morning run.
Road Cycling 6:25 [3] 2.23 km (2:53 / km)
Evening. Hazelwood Pondage.
warm up
warm up
Road Cycling race 1:17:05 [3] 47.22 km (1:38 / km) +48m 1:37 / km
Evening. Hazelwood.
Forked out for a membership last night so will try and race every week to get my monies worth. It was bloody windly as per usual- (25kph- guts to 40) so I expected it to be hard work. It was.
First lap was nice and tame and I don't remember any attacks apart from the hill (there has been attacks there every lap of every race). Got dropped near the powerstation on the 2nd lap and had to work hard with 2-3 others to get back on just before the hill on the 3rd lap. Where I was again dropped and ended up with the Gafa brothers, Dave and Danny. We worked hard for the next 1.5laps, never more than 200m but never closer than 100m to the leading pack. We picked up a few stragglers near the end and got close to the leaders but I dropped off about 500m to go and rolled home. I'm glad the Gafas didn't drop out as most others do when in that situation.
Forked out for a membership last night so will try and race every week to get my monies worth. It was bloody windly as per usual- (25kph- guts to 40) so I expected it to be hard work. It was.
First lap was nice and tame and I don't remember any attacks apart from the hill (there has been attacks there every lap of every race). Got dropped near the powerstation on the 2nd lap and had to work hard with 2-3 others to get back on just before the hill on the 3rd lap. Where I was again dropped and ended up with the Gafa brothers, Dave and Danny. We worked hard for the next 1.5laps, never more than 200m but never closer than 100m to the leading pack. We picked up a few stragglers near the end and got close to the leaders but I dropped off about 500m to go and rolled home. I'm glad the Gafas didn't drop out as most others do when in that situation.
Road Cycling 28:47 [3] 10.27 km (2:48 / km) +32m 2:46 / km
Evening. Hazelwood.
easy cool down
easy cool down
Monday Feb 1, 2010 #
Road Cycling 1:31:26 [3] 39.3 km (2:20 / km) +597m 2:10 / km
ahr:141 max:186
Evening. Trafalgar-Narracan-Driffield-Delburn.
Afternoon ride from Trafalgar after battling the weeds at the new house. The tiles are in and look good. Shouldn't be too long til we move in now.
Very windy afternoon. Rode up Rogers Rd, then down to Narracan via some road that had a few dirt sections but fortunately were pretty smooth. Up to Thorpdale Rd, down to Driffield then up the highway to home. Tried not to push at all but it was hard with so many hills and wind.
I checked out the bom website tonight to get a reference point as to how strong the wind has been. Apparently only 30kph in Latrobe Valley, but I don't believe it. At our place it was more like the 70kph that was recorded at Wilsons Prom. Also looked at the 7 day forecast and its gonna be this windy for the next week which means less paddling and road cycling and more mtb and running.
Afternoon ride from Trafalgar after battling the weeds at the new house. The tiles are in and look good. Shouldn't be too long til we move in now.
Very windy afternoon. Rode up Rogers Rd, then down to Narracan via some road that had a few dirt sections but fortunately were pretty smooth. Up to Thorpdale Rd, down to Driffield then up the highway to home. Tried not to push at all but it was hard with so many hills and wind.
I checked out the bom website tonight to get a reference point as to how strong the wind has been. Apparently only 30kph in Latrobe Valley, but I don't believe it. At our place it was more like the 70kph that was recorded at Wilsons Prom. Also looked at the 7 day forecast and its gonna be this windy for the next week which means less paddling and road cycling and more mtb and running.