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Training Log Archive: cricketk

In the 7 days ending May 30, 2010:

activity # timemileskm+m
  Illicit nearly-midnight dog walking1 3:00:00 4.35(41:23) 7.0(25:43) 350
  cycling1 1:46:38 23.99(13.5/h) 38.61(21.7/h) 46
  O1 1:25:56 3.62(23:46) 5.82(14:46) 1786 /10c60%
  walk/shuffle1 25:00 2.01(12:27) 3.23(7:44) 2
  Total4 6:37:34 33.96(11:42) 54.66(7:16) 5766 /10c60%
  [1-5]4 6:35:30
averages - sleep:9.5 rhr:38

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Sunday May 30, 2010 #

10 AM

O 1:25:56 intensity: (7 @1) + (16:59 @2) + (16:48 @3) + (27:45 @4) + (24:17 @5) *** 5.82 km (14:46 / km) +178m 12:49 / km
ahr:152 max:179 spiked:6/10c slept:9.5 shoes: Asics Trabuco 11 WR

H3 at Jorgensen Park.

1- wobbled and briefly aimed for 10 before correcting
2 - found the veg tough to get through - very slow and double-checked each track-junction
3 - stayed on granite the whole way - wobbled at the end and went to the wrong rock in the circle. Did not recover as fast as I would have liked.
4 - Yucky, steep, slippy downhill to the track - then went in to the bush too soon - figured it out quickish, but when aiming for the control failed to take into account the slope of the hill vs the angle of the track across the hill and was in the wrong gully for a while. Very slow leg, fell twice, was not happy with performance.
5 - Easy nav up the track, but legs very, very heavy - a bit discombobulated on the spur, because things kept looking sort of right, even though I knew I hadnt gone far enough. Slow, because of the doublechecking, but no actual mistakes.
6 - Straightforward leg around the knoll to the granite.
7 - Took the Eastern major track and then up the watercourse. Very slow up the watercourse, legs heavy.
8 - Straight south, tracks all the way. Very slow and tired on the uphills.
9 - Mostly cruisy track running with a bit of a whinge at the end as I tried to avoid the scratchy stuff.
10 - Missed the fence line the first time through, caught it on the return trip.
Finish - straight down the fairway, but finish flag turned in opposite direction. Surprisingly tricky to find!

Vicki B running very late on the M course - not surprising to me. I did the M here last year - it took nearly 2 hours to do it and Juffy was similarly worried about if/when I was getting back. This map is quite a lot more difficult for M-level competitors than people with years of experience running the H realise.

48 minutes of standing still according to Sport Tracks...

Saturday May 29, 2010 #

1 PM

cycling 51:27 intensity: (18 @0) + (2:29 @1) + (10:22 @2) + (17:15 @3) + (17:31 @4) + (3:32 @5) 19.99 km (23.3 kph) +23m
ahr:143 max:177 shoes: Defy

Too lovely an afternoon to stay indoors.

Towed a guy fromthe brewery to UWA then gawped my way along the river to Dalkeith and watched sailing boats for a bit.

cycling 55:11 intensity: (1:46 @0) + (8:47 @1) + (19:46 @2) + (21:51 @3) + (3:01 @4) 18.62 km (20.2 kph) +23m
ahr:126 max:162 shoes: Defy

A wander back to the house through some places I've not been in years.

Thursday May 27, 2010 #

7 AM

walk/shuffle (C25K W3) 25:00 intensity: (6:49 @1) + (5:26 @2) + (4:28 @3) + (6:41 @4) + (1:36 @5) 3.23 km (7:44 / km) +2m 7:43 / km
ahr:133 max:173 rhr:38 shoes: Asics Trabuco 11 WR

Checked my RHR while daydreaming in the car on the way from Karijini to Newman. Much lower than expected.

Did session to justify the inclusion of running shoes in the bag for the trip.

Really felt the lack of any aerobic work over the last couple of weeks. Legs had much more go than lungs and generally felt like I was moving slower than normal for more effort than normal. Ick.

Tuesday May 25, 2010 #

Note

Slipped at the bottom of Hancock Gorge and wrenched/twisted my stupid ouchy shoulder. Ouch. But got some lovely photos of Kermits Pool.

Monday May 24, 2010 #

Illicit nearly-midnight dog walking (Mt Bruce) 3:00:00 [2] 7.0 km (25:43 / km) +350m 20:34 / km
shoes: Raichle Scout hiking boots

Distance approximate, climb approximate. Forgot GPS. Dammit.

Started too late in the day to make the summit and return before running out of light (or making our travelling companions concerned about injury/death/serialkillers), so we went to the final knoll on the ridgeline and returned. Some fun rock scrambles but mostly a fairly simple and steady walk - with some steeper sections.

Really enjoying walking on the shale/ore - it slips so much less than the laterite pebbles on the scarp. I'm willing to jump down on to loose rock where similar quantities would scare the crap out of me closer to Perth.

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