Training Log Archive: simmoIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Orienteering race 32:02 [4] * 6.3 km (5:05 / km)
shoes: ASICS GT2130 (new)
Street orienteering race at Mooroolbark - I knew some of the area having run there on previous stays with the in-laws, but having a map in hand made it a little different. Not sure of results, but think I came a close 3rd on the C course (advertised optimum route was 6km).
Tuesday Dec 29, 2009 #
Running 41:21 [4] 8.0 km (5:10 / km)
ahr:134 max:146 shoes: ASICS GT2130 (new)
Kings Park run, pacing myself which as usual results in feeling faster than it is. Very warm and muggy - maximum had been 39C earlier in the day.
Sunday Dec 27, 2009 #
Running 49:24 [3] 8.89 km (5:33 / km)
ahr:125 max:134 shoes: Asics GT 2140
Bridges and Heirisson run, hip and legs were sore so didn't attempt the Northern part of the Island.
Saturday Dec 26, 2009 #
Road cycling 1:37:07 [3] 42.39 km (2:17 / km)
shoes: Bike: Bianchi Coast to Coast
Was going to run this morning, but when I woke up decided that biking would be better for my legs. Pity, as then I wouldn't have been spotted by Tooms in the same place again (funny way for him to go to work, but). JB tagged along, most of the time we were caught halfway between 5-6 faster riders and 5-6 slower ones, not knowing whether to go harder and hang on to the former, or ease up and wait for the latter. Reason won out in the end.
Friday Dec 25, 2009 #
Road cycling 1:26:17 [3] 36.24 km (2:23 / km)
shoes: Bike: Bianchi Coast to Coast
Xmas Day. Up at 5.45, pack food and load bikes on car, arrive Cottesloe 6.50 to find the best parking spot at the whole beach. Get bikes off car and do virtually the normal ERC ride, but starting and finishing from halfway. Saw tRicky getting ready to paddle at the Blue Duck and Tooms riding up Lemnos. Also Jen's parents crossing into Kings Park.
Thursday Dec 24, 2009 #
Running intervals 48:41 [4] 8.0 km (6:05 / km)
ahr:125 max:144 shoes: Asics GT 2140
Very modest attempt at intervals with JB at Inglewood Little Athletics track. My first intervals for about 10 years, JB does them every week on Thursdays with a women's running/tri group.
2 x 200, 2 x 400, 1 x 800, 2x 400, 2 x 200, with 200 recovery (400 recovery after the 800). Warm up/down both 1.5km (8.58 and 10.38).
Splits (as I said, very modest, won't be threatening Usain Bolt any time soon!):
0.48
0.50
1.49
1.44
3.42
1.44
1.42
0.43
0.43
2 x 200, 2 x 400, 1 x 800, 2x 400, 2 x 200, with 200 recovery (400 recovery after the 800). Warm up/down both 1.5km (8.58 and 10.38).
Splits (as I said, very modest, won't be threatening Usain Bolt any time soon!):
0.48
0.50
1.49
1.44
3.42
1.44
1.42
0.43
0.43
Tuesday Dec 22, 2009 #
Running 41:12 [4] 8.0 km (5:09 / km)
shoes: Asics GT 2140
Kings Park Tuesday run, felt sluggish at the start, improved after 1km or so, but the listless feeling returned and a really slow second half resulted.
Might have been something to do with the anaesthetic applied by the dentist for 3 fillings this morning.
Might have been something to do with the anaesthetic applied by the dentist for 3 fillings this morning.
Sunday Dec 20, 2009 #
Orienteering race 38:56 [3] ***** 6.4 km (6:05 / km)
shoes: Asics GT 2140
Noel's Xmas event - map was distorted, cut into pieces, and pasted in random order onto a picture of a stack of parcels under a Xmas tree! Took about 2 mins to find the start triangle, and eventually got moving. Managed to find 27 out of 32 quiz controls, but must have got a few of the questions wrong as my final score was 23 minus 1 for a minute late. Great fun!
Probably could have done them all on a normal map in about 3-4km, so ran 2-3km more. Time does not include 21 minutes spent not moving, ie trying to figure out the 'map'. Passed right by the 5 missing 'controls' without realising.
Probably could have done them all on a normal map in about 3-4km, so ran 2-3km more. Time does not include 21 minutes spent not moving, ie trying to figure out the 'map'. Passed right by the 5 missing 'controls' without realising.
Road cycling 46:39 [3] 18.0 km (2:36 / km)
shoes: Bike: Bianchi Coast to Coast
Ride over to Dad's - bit of a southwesterly, but not enough to force me into low range, even on the exposed bits of the freeway path.
Road cycling 41:55 [3] 18.0 km (2:20 / km)
shoes: Bike: Bianchi Coast to Coast
Wind dropped off a lot and more westerly, so not a lot of help on the return.
Saturday Dec 19, 2009 #
Road cycling 1:36:00 [3] 43.0 km (2:14 / km)
shoes: Bike: Bianchi Coast to Coast
Ride with Elite Racing Cycles Group, with JB in tow. A few regulars missing, and after the slower group moved off, I noticed that all the remaining guys were young and fit, so JB and I chased after the slow group, which included Robbie (English guy who lives in France) and a couple of others who normally ride with the faster group. As it was quite warm already, the pace suited us better. Faster group caught us at Rochdale Rd where JB, Robbie and I were waiting for the others after the climb up Oceanic.
Thursday Dec 17, 2009 #
Running 57:47 [3] 10.43 km (5:32 / km)
ahr:127 max:134 shoes: Asics GT 2140
Bridges & Heirisson run, saw no kangaroos, but a sign at the gate saying 'Poison - avoid contact'. The only thing I can think they would spray for would be rabbits, but then they would use a virus rather than a poison. Maybe the virus is dangerous to the roos, so they've just pumped something down the rabbit burrows. Or possibly there is an exotic weed in the lakes.
Anyway, there was a real battle between the will and a fatigued body over doing the Northern part of the island. Willpower won, but only just, body a bit sore now.
Anyway, there was a real battle between the will and a fatigued body over doing the Northern part of the island. Willpower won, but only just, body a bit sore now.
Tuesday Dec 15, 2009 #
Running 40:30 [4] 8.0 km (5:04 / km)
shoes: ASICS GT2130 (new)
Kings Park run. HRM packed up just before the start, so ripped it off. Improvement over previous few weeks, but I am impatient to get below 40 again. Can't believe its only 3 months ago I did just over 38, and now I can't get near 40.
Monday Dec 14, 2009 #
Running 39:26 [3] 7.25 km (5:26 / km)
shoes: Asics GT 2140
Missed the run yesterday (39C - too hot), so ran around Hyde Park this morning. Ran down Norfolk St, did a lap around the outside, then a lap around the lakes, then a figure of 8 around the lakes, then another lap around the lakes, another lap outside, then home.
Distances - 500m from home to Hyde Park (x2), 1.8km lap around the outside (x2), 800m lap around the lake (x2), 1km figure of 8 (x1).
Quite warm and very humid - a really sweaty run.
Distances - 500m from home to Hyde Park (x2), 1.8km lap around the outside (x2), 800m lap around the lake (x2), 1km figure of 8 (x1).
Quite warm and very humid - a really sweaty run.
Saturday Dec 12, 2009 #
Event: City Beach North MetrO
Orienteering race 31:08 [5] * 5.47 km (5:41 / km)
ahr:142 max:152 spiked:14/15c shoes: Asics GT 2140
Metro race at City Beach North - picked a reasonable route, even with having to walk on a couple of legs due to the steepness. Route could have been better but for a brain fade after the hill climbs. Hot day (37C) but a sea breeze had arrived at City Beach by 3pm, so it had cooled down to about 30 by the time we started. Finished 2nd and gained more points over M Vet rivals.
Thursday Dec 10, 2009 #
Running 58:22 [3] 10.43 km (5:36 / km)
ahr:126 max:134 shoes: Asics GT 2140
Bridges and full lap of Heirisson, nice evening around 24C, Sou-Wester wasn't too bad, though it did lift my HR over 130 for a couple of km. Saw 4 kangaroos all together, no sign of the other two. Xmas Carols in Victoria Gardens, while 400m away the Royal was packed with Xmas boozers.
Tuesday Dec 8, 2009 #
Running 41:03 [4] 8.0 km (5:08 / km)
ahr:136 max:149 shoes: ASICS GT2130 (new)
Kings Park run, thought I started well and was going ok until I saw the half-way time - 21:15, same as last week's slow effort in the heat. Could see Fog, Kim, Ken and Tom ahead, so managed to chase a bit and beat 20 mins for the second half, but felt weak the whole time.
Sunday Dec 6, 2009 #
Running race 25:50 [5] 5.2 km (4:58 / km)
shoes: Asics GT 2140
WA Vets race at Mosman Park. Had intended to do 8.7km but felt pretty bad after the first lap, so turned off to the Finish. Warm - probably 25+ in the sun at 7am, very little shade on the run.
Saturday Dec 5, 2009 #
Event: Kewdale MetrO
Road cycling 1:40:52 [3] 43.27 km (2:20 / km)
shoes: Bike: Bianchi Coast to Coast
Elite Racing Cycles Group, seemed a bit easier today until we got to Nedlands, when the fast group passed us and it was on. Still, I managed to stay in the group until we passed the Brewery where the fast group always has a sprint. Binnsey joined us at Tiger Tiger afterwards for fruit toast and good coffee.
During the ride I noticed one of the older guys in the group had a jersey from Pujols, a small town in the Lot, which I had been coincidentally reading about a few weeks ago. He is 68, a pretty fit guy, actually lives in Pujols but originally from the West Country like me. So we had a bit of a chat - he spends European winters over here staying with his daughter's family.
During the ride I noticed one of the older guys in the group had a jersey from Pujols, a small town in the Lot, which I had been coincidentally reading about a few weeks ago. He is 68, a pretty fit guy, actually lives in Pujols but originally from the West Country like me. So we had a bit of a chat - he spends European winters over here staying with his daughter's family.
Orienteering race 32:08 [5] * 6.2 km (5:11 / km)
spiked:16/16c shoes: Asics GT 2140
Kewdale Metro Series event, very warm - max was 37C, still around 30 at 5pm. Not a great route choice, but only 250m more than tRicky's optimum. 4th - better than last week and gained MV points on all but K Post.
Thursday Dec 3, 2009 #
Running 49:00 [3] 8.9 km (5:30 / km)
shoes: Asics GT 2140
Bridges and Heirisson run, didn't have either watch or gps, so had to take the time by my mobile (check time, lock glovebox, lock car, unlcok car, unlock glove box, check finish time). Probably was 48.30 or thereabouts. Saw 2 kangaroos right by the gate talking German with some tourists (well, the tourists were talking German to the roos).
Tuesday Dec 1, 2009 #
Running 40:52 [4] 8.0 km (5:07 / km)
shoes: Asics GT 2140
Kings Park run, felt lousy for the first 500-600m, but gradually improved.