Training Log Archive: simmoIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Road cycling 1:45:00 [3] 40.0 km (2:38 / km)
shoes: Bike: Bianchi Coast to Coast
Didn't want to cycle in the dark for the first hour, so declined the CRT ride with JB. Left at 7.20am and followed freeway North to Powis St, then alongside Herdsman, up over a few hills to get to the coast, then South to City Beach (surprisngly few cyclists or pedestrians about). Came up Oceanic Drive, including up to the top of Reabold and back, around Perry Lakes, then back past Challenge Stadium, through Mt Claremont to the rail line, and back through Subi. Stopped to pick up the usual bread and Danish at the Pearl.
Orienteering race 38:45 [4] 7.5 km (5:10 / km)
shoes: ASICS GT 2130
Final Metro race at Kings Park, very hot - Perth reached its maximum of 37 at 4.45 just before the race. The crowd all seemed to head N or E, so I went South, and more importantly downhill. Route was good until about half-way when I missed seeing an opportunity to pick up 15 & 18. Probably cost me one place, but I still managed to get enough points to overtake MTBJen! Not sure of distance - forgot to take gps.
Thursday Feb 26, 2009 #
Running 57:03 [3] 10.5 km (5:26 / km)
shoes: ASICS GT 2130
Usual Bridges and Heirisson run, including the Northern part of the Island. Back to evening this week so there was the usual SSW gale down the Burswood side. When I passed under the Causeway to the N side of the island, a security guard followed me all the way round in a 4wd. Said he had to because the site hadn't been fully cleared after the Good Vibrations (that name is a real mockery of the Beach Boys classic) concert (an even bigger misnomer - 'thumpthumpfest' would be better). Seemed to me that there were only a few bits of timber, some fencing, and some rubbish bins that the crows and seagulls were ripping into, but I guess he was only doing his job. Perhaps he was making sure that I didn't harm myself - but my name's not tRicky. He kept a respectful distance so that I didn't have to breathe any dust. No roos in view, hope the hoons didn't get them.
Tuesday Feb 24, 2009 #
Running 39:47 [4] 8.0 km (4:58 / km)
shoes: ASICS GT 2130
Kings Park run, slight improvement over last week, after recording the same half-way time.
Sunday Feb 22, 2009 #
Running 39:52 [3] 7.5 km (5:19 / km)
shoes: ASICS GT 2130
Low impact run in Kings Park - same as last Sunday, but about a minute quicker. Quite a bit cooler and less humid than last week.
Saturday Feb 21, 2009 #
Running hills 45:58 [4] 9.5 km (4:50 / km)
shoes: ASICS GT 2130
At Reabold - first time since injury. Did the usual 4 big hills plus numerous smaller ones. Was surprised by the time - I missed my cutoff (where if I'm under 40 mins I do an extra big hill) by only 6 seconds, and I'd previously spent longer than that at the top of a lookout watching the flotilla of boats and paddlers heading across to Rotto for this http://www.rottnestchannelswim.com.au/. Too far away to see any actual swimmers though.
Friday Feb 20, 2009 #
Road cycling 48:00 [3] 19.0 km (2:32 / km)
shoes: Bike: Bianchi Coast to Coast
To Bull Creek to see Dad - pretty warm, 36 when I started out, but a weak Freo Dr was coming in along the river. Legs felt heavy and was passed by a couple of commuters.
Road cycling 45:00 [3] 19.0 km (2:22 / km)
shoes: Bike: Bianchi Coast to Coast
Return via same route, still 30+, but had the benefit of slight tailwind.
Thursday Feb 19, 2009 #
Running 50:03 [3] 9.2 km (5:26 / km)
shoes: ASICS GT 2130
Bridges and Heirisson Island run - unusually in the morning as I can't run this evening for social reasons. Felt strange to have a mild Easterly instead of the usual Freo Doctor at 15+ knots, also the low sun flashing through the narrow slats of the Golf Club fence nearly sent me batty. Finally saw the whole group of roos (6) on the Island again, then had to detour 200m around an area closed off for some sort of function. Amusing sight coming back through Claisebrook - a mob of seagulls demolishing a basket of fresh bread that had been left outside Havana cafe by a baker.
Tuesday Feb 17, 2009 #
Running 39:55 [4] 8.0 km (4:59 / km)
shoes: ASICS GT 2130
Kings Park run - I felt like Roger Bannister on the 4 min mile attempt. First Richard took off like a rabbit with Cath & I in tow, then he stopped at the half-way in 20:15. Next Cath chased me up the first of the hills, passed me at the start of the second and ran away. Then when we got to the top of the steep hill (where the cannons used to be), Cath stopped too. So all I had to do to break the 4(0) minutes was hold on for the last lap (1.5km). Thanks Cath & Richard!
Sunday Feb 15, 2009 #
Running 41:17 [3] 7.5 km (5:30 / km)
shoes: ASICS GT 2130
Legs felt quite fragile when I woke up, probably as a result of no warm-down after the Metro yesterday. Had intended to do some Reabold limestone, but went to Kings Park instead for low impact grass and sand trails. Most was on sand, as I did the main firebreak instead of the Broadwalk, probably less than 400m was on concrete. Quite warm and/or humid, I think all my sweat glands are in the top of my head.
Saturday Feb 14, 2009 #
Road cycling 1:58:00 [3] 47.0 km (2:31 / km)
shoes: Bike: Bianchi Coast to Coast
Around the river with JB's CRT group. Very chaotic; despite a stern lecture from the leader, the formation barely worked for more than a few hundred metres at a time. 1 person dropped off at Swanbourne, then a couple more at Preston Pt Rd, two more on Burke Drive into strong SE headwind, incl JB, so I dropped off too. Noone seemed interested in waiting, but as it happened JB & I stayed around the same distance behind (600-800m) until the Narrows. Stopped at the Pearl of Highgate near home to buy a couple of Danish, which we demolished with the coffee after the usual eggs, bacon, toms & mushies.
Orienteering race 43:15 [4] * 8.0 km (5:24 / km)
shoes: ASICS GT 2130
Metro Series Race at Mt Claremont. Started well and was confident my route choice was ok, but towards the end I missed an option that would have gained me a couple of minutes and a few places - too tired to spot it I guess.
Thursday Feb 12, 2009 #
Running 49:32 [3] 9.0 km (5:30 / km)
shoes: ASICS GT2130 (new)
Bridges & Heirisson run, warm and slow again (low 30s).
Tuesday Feb 10, 2009 #
Running 43:15 [3] 8.0 km (5:24 / km)
shoes: ASICS GT2130 (new)
Kings Park run, Perth's maximum of 36.4 was just before 5pm, so when I set off at 5.30 it must have been 35.something. The time was about what I was aiming for, not wanting to push it. Just after half-way I was into the burnt-out area, and saw a tall Maori bloke walking from the path onto Forrest Drive. The description of the guy police had put out for the KP arsonist was 'Maori', I followed him onto the road. There was a car parked nearby, so I asked the driver to call the police. Later on, I saw a Ranger, so told them too. Nothing against Maoris, but this guy did look a bit suss.
Monday Feb 9, 2009 #
Orienteering race 46:40 [4] ** 6.4 km (7:17 / km)
spiked:13/13c shoes: ASICS GT 2130
Midweek event at Star Swamp. Event was Norwegian style, with each control having a small map segment showing the next control location. You could carry a b/w map and a pen or pencil to mark the controls. Fairly easy area - just a track/path network basically. Very warm (30C +) with direct sun in areas with low vegetation. actual distance 8.13km.
Sunday Feb 8, 2009 #
Road cycling 44:00 [3] 18.0 km (2:27 / km)
shoes: Bike: Bianchi Coast to Coast
Ride down to see Dad at Bull Creek - left at 3.30, which unbeknown to me was before the Perth max of 33 at 4pm. The doctor had come in though, not strong but had to work hard in the heat.
Saw the firies on the freeway, hosing down a burnt out holden, the owner standing nearby wringing his hands.
Saw the firies on the freeway, hosing down a burnt out holden, the owner standing nearby wringing his hands.
Road cycling 1:25:00 [3] 34.0 km (2:30 / km)
shoes: Bike: Bianchi Coast to Coast
Home via Roe Highway to Nicholson Rd, then through Lynwood, Ferndale, Wilson, Bentley, East Vic Pk, Vic Pk, East Perth. Still pretty warm, the wind had changed to Easterly, so Roe Hwy was tough, then a tailwind most of the way, but many slow sections on 2nd rate paths. Didn't see any other serious road bikes on either ride - only flumpcycles as Jen calls them. Guess the lycra brigade (except for me) had (sensibly) all done their rides in the morning.
Saturday Feb 7, 2009 #
Road cycling 2:00:00 [3] 47.3 km (2:32 / km)
shoes: Bike: Bianchi Coast to Coast
Around the river with JB's CRT group.
Orienteering race 46:20 [4] 8.7 km (5:20 / km)
shoes: ASICS GT 2130
Metro Series race at Hillarys - forgot to turn the Garmin on at the start, so distance is an estimate. Finally turned gps on at control 20, and took 5.23km from there. Route was 1-24-23-10-9-7-20-25-4*-21-22-11-19-18-3-13-12-14-17. * didn't go to 4 as the gate was locked.
Thursday Feb 5, 2009 #
Running 47:31 [3] 9.0 km (5:17 / km)
shoes: ASICS GT2130 (new)
From East Perth around the bridges and Southern half of Heirisson Island. Fighting into a 15-20 knot Fremantle Doctor coming straight off the River for kms 1 to 5; glad I wasn't on a bike.
Tuesday Feb 3, 2009 #
Running 41:09 [3] 8.0 km (5:09 / km)
shoes: ASICS GT 2130
Kings Park run, quite warm. Started out with Chris G-S, eventually overhauled the Brownlies. All tracks have reopened after the fire - total devastation along the scarp.
Sunday Feb 1, 2009 #
MTB cycling 2:00:00 [2] 36.0 km (3:20 / km)
shoes: Bike: GT Avalanche
Ride down to Karawara and around the map checking control locations for the Metro event in 3 weeks. Very hot again, punctured with a double-G, so folund the shadiest spot I could to change the tube. Hot, slow ride home but got away with calling the driver of a car full of hoons a f..king pr..k when he pulled out from a stop sign in front of me. He must have either not heard me, or felt guilty, or been in too much of a hurry to turn round and chase me.