Training Log Archive: NSW StingerIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
1 PM
MTB Cycling 1:22:41 [3] 24.77 km (3:20 / km) +382m 3:06 / km
shoes: Cannondale Rush
early arvo commute home from the new workplace. Was a nice day and we finished early so I added some extra distance.
Sunday Apr 29, 2012 #
10 AM
Road Cycling 31:29 [3] 16.31 km (1:56 / km) +44m 1:54 / km
cool down from the pondage to Churchilll to pick up my car that had been parked at the pub since friday night. Fortunately it was still in tact.
Swimming 8:55 [3] 0.83 km (10:45 / km) +30m 9:05 / km
LVTC Sprint Triathlon swim leg.
I've been meaning to do a local triathlon for years but they never seemed to fit in the calendar. I only found out this race was on last night but thought it would be good to have a go (weather pending). It turned out to be a really nice morning at the pondage.
I was surprised when most guys lined up in wetsuits for a 500m swim. I struggled to swim in a straight line but stuck to someones feet for most of the way. Pretty murky water but at least it was warm.
I've been meaning to do a local triathlon for years but they never seemed to fit in the calendar. I only found out this race was on last night but thought it would be good to have a go (weather pending). It turned out to be a really nice morning at the pondage.
I was surprised when most guys lined up in wetsuits for a 500m swim. I struggled to swim in a straight line but stuck to someones feet for most of the way. Pretty murky water but at least it was warm.
Road Cycling 41:01 [3] 23.97 km (1:43 / km) +35m 1:42 / km
LVTC tri bike leg
I passed most of the field in transition as they took off their wetsuits and got out on the bike. I got passed by one guy a few k's in as I still tried to pull on some arm warmers. I picked it up and sat about 10m behind him not wanting to be accused of drafting. We caught another guy who then sat about 5m behind me. After one lap I decided to take a lead and dropped the others up the hill. Backed it off a bit of the last km as I wanted to put in a good run. I was still in transition when they came in so I knew I'd better run well to hold my spot.
Pretty happy with my speed, but now I just have to keep that up for 180km and I'd be really happy.
I passed most of the field in transition as they took off their wetsuits and got out on the bike. I got passed by one guy a few k's in as I still tried to pull on some arm warmers. I picked it up and sat about 10m behind him not wanting to be accused of drafting. We caught another guy who then sat about 5m behind me. After one lap I decided to take a lead and dropped the others up the hill. Backed it off a bit of the last km as I wanted to put in a good run. I was still in transition when they came in so I knew I'd better run well to hold my spot.
Pretty happy with my speed, but now I just have to keep that up for 180km and I'd be really happy.
Running race 20:01 [3] 5.14 km (3:54 / km) +46m 3:44 / km
shoes: Nike Lunar Elite
LVTC triathlon run leg
I was told the guy in front was only about 1min up which I thought I should have a pretty good crack at. I could see him up the road and after running 3.50's for the first half it was pretty demoralising that he held the gap. Gave it all up the hill coming back but he was obviously a lot better runner than I expected and I think I finished about 70secs behind and a few mins in front of 3rd. Pretty happy with my effort particularly only 2 weeks after Godzone and the fact I had not swam or ridden my road bike in a long time.
I was told the guy in front was only about 1min up which I thought I should have a pretty good crack at. I could see him up the road and after running 3.50's for the first half it was pretty demoralising that he held the gap. Gave it all up the hill coming back but he was obviously a lot better runner than I expected and I think I finished about 70secs behind and a few mins in front of 3rd. Pretty happy with my effort particularly only 2 weeks after Godzone and the fact I had not swam or ridden my road bike in a long time.
Saturday Apr 28, 2012 #
2 PM
Running 1:03:25 [3] 12.46 km (5:05 / km) +340m 4:29 / km
shoes: Salomon Speed Cross 3
Traralgon Harriers Springfield XC- 8km
Convinced Kathryn to go for a run but since she wasn't that keen she let me choose the leaving time, based on my flawed driving time and we got there with about 5mins before the start. None of the better guys turned up so it was Greg, Ben Bailey and myself off the front as I tried to take it pretty steady. Greg pulled out a big lead by 2km but he was flying on the downhills and started to fade uphills. Basically he was so weak minded that by half way he'd given up. At the one lap turn around I moved into the lead and tried not to tire too badly for the 2nd half. Ended up winning by about 1min so that was pretty surprising. This course probably suits me better than any running course around. Lots of weaving on small trail and some really tough hills. Good to blow a few cobwebs out. Did a long cool down and was shattered all arvo.
Convinced Kathryn to go for a run but since she wasn't that keen she let me choose the leaving time, based on my flawed driving time and we got there with about 5mins before the start. None of the better guys turned up so it was Greg, Ben Bailey and myself off the front as I tried to take it pretty steady. Greg pulled out a big lead by 2km but he was flying on the downhills and started to fade uphills. Basically he was so weak minded that by half way he'd given up. At the one lap turn around I moved into the lead and tried not to tire too badly for the 2nd half. Ended up winning by about 1min so that was pretty surprising. This course probably suits me better than any running course around. Lots of weaving on small trail and some really tough hills. Good to blow a few cobwebs out. Did a long cool down and was shattered all arvo.
Thursday Apr 26, 2012 #
4 PM
MTB Cycling 1:00:10 [3] 17.47 km (3:27 / km) +333m 3:09 / km
shoes: Chiru Pulse 29er
evening ride after my first day at work. Finally found out who my work colleages are and how many jobs they gave-8. Out of 690 applications. Will work a 9 day fortnight for the next 14 weeks of training before shift work begins. I wasn't impressed with the other 7 guys voted to start each day at 7am rather than the planned 7.30. I don't have any kids to pick up from school and I like my sleep.
Good news for all those boys trying to make the WOC team: my assessment falls in early July won't be able to make it to Switzerland. Maybe now one of the younger guys can step up!
Good news for all those boys trying to make the WOC team: my assessment falls in early July won't be able to make it to Switzerland. Maybe now one of the younger guys can step up!
Wednesday Apr 25, 2012 #
1 PM
Running long 1:03:49 [3] 11.86 km (5:23 / km) +261m 4:51 / km
shoes: Nike Air Span +6
Finally pulled myself off the couch and went for a run. Surprised with how good I felt for the first half (downhill and downwind) and how tired I felt in the 2nd half (uphill and headwind). Knees a bit sore at the end but nothing too unusual.
Sunday Apr 22, 2012 #
Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Salomon Speed Cross 3
picking up controls at the Macedon club event. Surprised by how nice the pine forest was. Didn't have much motivation to run but nice to get out in the forest.
Saturday Apr 21, 2012 #
Note
Flew from Langkawi to Kuala Lumpur in the morning and spend the day sightseeing. Flew overnight back to Melbourne.
Friday Apr 20, 2012 #
9 AM
Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Salomon XT Wings2-Black
morning run from the new motel into Pantai Cenang. Felt a bit better today but probably because it was dead flat.
Thursday Apr 19, 2012 #
8 AM
Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Salomon XT Wings
prebreakfast run from the hotel up to the waterfall and pools. It was more of a trek than a run, since it was a big climb up a few hundred stairs. Very humid as usual and stormed soon after we finished. Nice dip in the rock pool above the waterfall.
Wednesday Apr 18, 2012 #
9 AM
Running (Langkawi, Malaysia) 28:00 [3] 5.0 km (5:36 / km)
slept:10.0 shoes: Salomon XT Wings
morning run from the Sheridan Beaches resort. It was a bloody good sweat out and the body wasn't too sore or painful. But as soon as it went uphill it felt like I was running at 3000m elevation. The good news is I'm sure to recover a lot quicker than after World Champs last year.
Tuesday Apr 3, 2012 #
8 AM
Running 39:20 [3] 7.48 km (5:16 / km) +190m 4:40 / km
shoes: Nike Air Span +6
morning jog at the DIS. Felt ok but not fast.
Monday Apr 2, 2012 #
Note
Last day of forestry work. Finished off the boundary marking at Gearys Rd. Didn't ride today, starting to taper.
Sunday Apr 1, 2012 #
10 AM
Road Cycling 2:09:29 [3] 76.28 km (1:42 / km) +493m 1:39 / km
LCCC Road Race
Only two B graders so me and Thommo rode A grade- which was 3 x 25km laps a bit longer than I expected. Each lap climbs 245m from Boolarra up Limonite road, then along Grand Ridge and back down Forster Boolara Rd. This was a really good course but the pace wasn't as tough as I expected. I stayed near the front up the hill each time mainly because I didn't want to get dropped. Then on the descent I just tucked in and sucked the wheels. Most of the action was on the grand ridge but nothing stuck so we were all together at the finish. I was sitting on Sammy's wheel near the back and not sure what happened exactly but some gave way to a car and we missed the sprint. Never mind it was fun racing anyway.
Only two B graders so me and Thommo rode A grade- which was 3 x 25km laps a bit longer than I expected. Each lap climbs 245m from Boolarra up Limonite road, then along Grand Ridge and back down Forster Boolara Rd. This was a really good course but the pace wasn't as tough as I expected. I stayed near the front up the hill each time mainly because I didn't want to get dropped. Then on the descent I just tucked in and sucked the wheels. Most of the action was on the grand ridge but nothing stuck so we were all together at the finish. I was sitting on Sammy's wheel near the back and not sure what happened exactly but some gave way to a car and we missed the sprint. Never mind it was fun racing anyway.
Kayaking 51:59 [3] 7.98 km (6:31 / km) +8m 6:29 / km
shoes: Red7 double
Nice arvo paddle with Kathryn in Red 7 .