Training Log Archive: NSW StingerIn the 7 days ending Mar 14, 2010:
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Sunday Mar 14, 2010 #
Road Cycling 18:42 [3] 11.42 km (1:38 / km) +138m 1:33 / km
Morning. Willow Grove.
A weekend at home allowed me to be able to try a local weekend road cycling race. The Tour de River is based around Willow Grove and consists of 3 races in the one day.
Stage 1- 12km Time trial.
Down a big hill, along a bit and back up the big hill. I was reasonably happy with my ride but didn't feel that strong up the hill. Got caught 1min by Sammy near the end, and was 2mins down on Warrigul youngster Kane Walker.
http://www.mapmyride.com/route/bd/willow%20grove/8...
A weekend at home allowed me to be able to try a local weekend road cycling race. The Tour de River is based around Willow Grove and consists of 3 races in the one day.
Stage 1- 12km Time trial.
Down a big hill, along a bit and back up the big hill. I was reasonably happy with my ride but didn't feel that strong up the hill. Got caught 1min by Sammy near the end, and was 2mins down on Warrigul youngster Kane Walker.
http://www.mapmyride.com/route/bd/willow%20grove/8...
Road Cycling 48:00 [3] 29.1 km (1:39 / km) +159m 1:36 / km
Midday. Willow Grove.
rested for an hour or so before the next race. I wasn't sure what to expect really, but not too surprised when there were attacks on the first descent. With a bunch of only 9 guys its all about isolating riders and all you need is 3 or 4 good guys in a break and your not likely to catch them. I was still in the bunch at half way but as we turned I was a bit complacent and didn't chase hard enough and before I knew i was in the back 3. We worked hard and ended up catching 5th and 6th at the line but only because they backed off to save their energy.
rested for an hour or so before the next race. I wasn't sure what to expect really, but not too surprised when there were attacks on the first descent. With a bunch of only 9 guys its all about isolating riders and all you need is 3 or 4 good guys in a break and your not likely to catch them. I was still in the bunch at half way but as we turned I was a bit complacent and didn't chase hard enough and before I knew i was in the back 3. We worked hard and ended up catching 5th and 6th at the line but only because they backed off to save their energy.
Road Cycling 1:24:00 [3] 44.2 km (1:54 / km) +424m 1:49 / km
Midday. Willow Grove.
The finale. 4 loops (not all the same) but all involving a descent and climb. Couldn't quite hold on to the surge at the top of the first hill and was dropped. Disappointed as I should have done better than that but I guess you can't beat time on the bike, or lack of. Worked hard for the next 12km lap and finally joined 5th guy from Wellington. Then we waited for the next two guys which was pointless and we just rode around together with me and Danny Gafa doing most of the work. Finished 3/4 in the final uphill sprint, legs were starting to cramp so didn't really give it a good go. Anyway tough day out but really enjoyed the race and the atmosphere of the local club.
The finale. 4 loops (not all the same) but all involving a descent and climb. Couldn't quite hold on to the surge at the top of the first hill and was dropped. Disappointed as I should have done better than that but I guess you can't beat time on the bike, or lack of. Worked hard for the next 12km lap and finally joined 5th guy from Wellington. Then we waited for the next two guys which was pointless and we just rode around together with me and Danny Gafa doing most of the work. Finished 3/4 in the final uphill sprint, legs were starting to cramp so didn't really give it a good go. Anyway tough day out but really enjoyed the race and the atmosphere of the local club.
Kayaking 1:04:00 [3] 10.0 km (6:24 / km)
shoes: Fenn Millennium
Afternoon. Blue Rock Dam.
Since I was at Blue Rock lake, with a boat on the car, and on a perfect warm day I couldn't miss this paddle no matter how tired I was. Never paddled here but it will become my local when we move to Trafalgar. Really nice place and despite the abundance of flooded trees to dodge there really weren't many submerged branches to take of my rudder. Whole body was tried and struggle to lift the paddle but still enjoyed it.
Since I was at Blue Rock lake, with a boat on the car, and on a perfect warm day I couldn't miss this paddle no matter how tired I was. Never paddled here but it will become my local when we move to Trafalgar. Really nice place and despite the abundance of flooded trees to dodge there really weren't many submerged branches to take of my rudder. Whole body was tried and struggle to lift the paddle but still enjoyed it.
Saturday Mar 13, 2010 #
Running intervals 1:10:00 [4] 13.0 km (5:23 / km) +274m 4:52 / km
shoes: Nike Air Span +6
late morning run with Kathryn around the forests (or what was previously forest). Kath had an intervals session to do - was meant to be 12x400m but since I broke her GPS and mine is playing up it turned into 80secs hard, 100secs solid on undulating trails.
I felt ok for the first few, but soon K started to pull away on the recoveries. I kept plugging along and noticed her tiring in the last few so went harder to bridge the gap which was out to about 100m and we finished together. Good session followed up with a massive plate of french toast and coffee. Perfect.
I felt ok for the first few, but soon K started to pull away on the recoveries. I kept plugging along and noticed her tiring in the last few so went harder to bridge the gap which was out to about 100m and we finished together. Good session followed up with a massive plate of french toast and coffee. Perfect.
Kayaking 50:00 [3] 8.0 km (6:15 / km)
shoes: Red7 double
Afternoon. Hazelwood Pondage.
It was a nice afternoon for a paddle so headed out with K in the Red7.
It was a nice afternoon for a paddle so headed out with K in the Red7.
Friday Mar 12, 2010 #
Kayaking 50:00 [3] 8.0 km (6:15 / km)
shoes: Fenn Millennium
Afternoon. Hazelwood Pondage.
afternoon paddle after another day of boundary marking work. Wanted an afternoon snooze so badly but the boat was on the car and I had to drive past the lake anyway so turned the arms over for a lap.
afternoon paddle after another day of boundary marking work. Wanted an afternoon snooze so badly but the boat was on the car and I had to drive past the lake anyway so turned the arms over for a lap.
Thursday Mar 11, 2010 #
Running 19:24 [3] 5.0 km (3:53 / km)
shoes: Nike Air Span +6
Evening. Traralgon.
Started off pretty hard an tried to keep the tempo up the whole way. Ended up doing a lot of small surges to try and catch people and pick it up whenever I felt I was slackening. Pretty happy with the run, my best time since April 09. Still got smashed by Kathryn, she is starting to pick it up again.
Started off pretty hard an tried to keep the tempo up the whole way. Ended up doing a lot of small surges to try and catch people and pick it up whenever I felt I was slackening. Pretty happy with the run, my best time since April 09. Still got smashed by Kathryn, she is starting to pick it up again.
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Air Span +6
Evening. Traralgon.
4km w.u and 3km c.d
4km w.u and 3km c.d
Wednesday Mar 10, 2010 #
Running 30:12 [3] 5.96 km (5:04 / km) +66m 4:48 / km
shoes: Nike Air Span +6
Evening. Moe-Yallourn Rail trail.
Had a bit of time to fill in before the local crit race so decided on a quick run to keep up my streak. Ran along the Yallourn-Moe Rail trail to the power station and back. Legs still have lots of sore spots, and right ankle sore.
Then to DECA- the driver education centre for the cycling race. Did a few laps to warm up, then watched the finish of B grade. Nick from Harriers (fit bloke but new on the bike) axed himself in the final sprint and was left on the tarmac in pain until the ambulance arrived 40mins later. At which stage the race was cancelled and I didn't feel like doing anything anyway. Hope Nick's injuries aren't too bad, but he won't be back on the bike in a hurry.
Had a bit of time to fill in before the local crit race so decided on a quick run to keep up my streak. Ran along the Yallourn-Moe Rail trail to the power station and back. Legs still have lots of sore spots, and right ankle sore.
Then to DECA- the driver education centre for the cycling race. Did a few laps to warm up, then watched the finish of B grade. Nick from Harriers (fit bloke but new on the bike) axed himself in the final sprint and was left on the tarmac in pain until the ambulance arrived 40mins later. At which stage the race was cancelled and I didn't feel like doing anything anyway. Hope Nick's injuries aren't too bad, but he won't be back on the bike in a hurry.
Tuesday Mar 9, 2010 #
Running 2:05:00 [3] 19.0 km (6:35 / km) +911m 5:18 / km
shoes: Salomon Speed Cross 2
Afternoon. East Tyers River to Mt Erica carpark Rtn.
went to Rawson for a meeting so went for a run nearby. Parked near East Tyers River Campground, then ran up the Australian Alps walking track to Mt Erica campground and back. Climbs 700m from 400m to 1100m. Fantastic track through beautiful forest. All at a runable gradient but legs didn't feel great so it wasn't fast. But good to get a few more k's in the legs. Bloody cold though, ran with a gore-tex the whole way.
went to Rawson for a meeting so went for a run nearby. Parked near East Tyers River Campground, then ran up the Australian Alps walking track to Mt Erica campground and back. Climbs 700m from 400m to 1100m. Fantastic track through beautiful forest. All at a runable gradient but legs didn't feel great so it wasn't fast. But good to get a few more k's in the legs. Bloody cold though, ran with a gore-tex the whole way.
Monday Mar 8, 2010 #
Running 26:17 [3] 4.68 km (5:37 / km) +99m 5:05 / km
shoes: Asic 2110 GT
Afternoon. Delburn.
easy evening run with Kathryn from home. Then weeded the garden. Finally...
easy evening run with Kathryn from home. Then weeded the garden. Finally...