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Training Log Archive: simmo

In the 31 days ending Mar 31, 2015:

activity

time

miles

Road cycling

35:44:45

496.48

(4:19)

799.0

(2:41)

Running

29:27

5.84

(5:03)

9.4

(3:08)

Orienteering

22:29

1.43

(15:44)

2.3

(9:47)

Total

36:36:41

503.75

(4:22)

810.7

(2:43)

3:30

0:00

» now

Tuesday Mar 31, 2015 #

Running 29:00 [3] 5.2 km (5:35 / km)
shoes: Inov-8 Road-X 255

Kings Park, ventured a bit further and faster than last week. Still worried about the knee and could feel it for the first km or so, then forgot about it, but it started to hurt about 30 minutes after the run. Will probably opt for the surgery, have to do it soon or I won't be recovered by the time Scotalnd comes around.

Monday Mar 30, 2015 #

Road cycling 1:20:21 [3] 33.4 km (2:24 / km)
shoes: Bike: Beemer Auto

Bassendean, had to do a bit extra as they have now completely fenced off the road North of the bird sanctuary - which itself is now just a sandpit with no birds.

Sunday Mar 29, 2015 #

Road cycling 1:45:10 [3] 42.4 km (2:29 / km)
shoes: Bike: Beemer Auto

West Coast - Nedlands ride.

Saturday Mar 28, 2015 #

Event: Gosnells - NavDash

Orienteering race 22:29 [4] 2.3 km (9:47 / km)
shoes: Inov-8 TrailRoc 255

NavDash at Gosnells, medium course. Got all the controls easily but probably took 3 or 4 wrong route choices, the worst one was misreading the access into no.3 (on the elevated path) and having to do the zig-zag path to get to the start of the elevated one. Wasn't trying to run hard, still concerned about the knee and calves were stiff from the run on Tuesday.

From the splits now up it looks like poor route choices on 2-3 cost me 30secs, 9-10 20 secs, 10-11 20 secs, and 11-12 20 secs (even though I had 2nd fastest split). On other legs I was consistently losing 10 secs to the young speedsters (Maynards and K More), but they all had at least one bad stuff-up, and I wasn't trying to go fast. So I could have been a minute faster on route choice and maybe another minute on speed, which still makes the course a bit too long for my liking.

C2 Medium - Splits

Friday Mar 27, 2015 #

Road cycling 2:14:38 [3] 50.5 km (2:40 / km)
shoes: Bike: Beemer Auto

Friday round the river, breakfast at The Other Side where we met Andre M.

Wednesday Mar 25, 2015 #

Road cycling 2:24:22 [3] 56.7 km (2:33 / km)
shoes: Bike: Beemer Auto

Around the river + Mt Henry, breakfast at The Daily. Windy.

Tuesday Mar 24, 2015 #

Running 27 [3] 4.2 km (6 / km)
shoes: Inov-8 Road-X 255

Short, slow run in Kings Park, first for 4 weeks. Could feel low level of pain in the knee so I don't know if the cortisone has worked. Guess I'll know more in the morning as it has a habit of being worse the day after running.

Sunday Mar 22, 2015 #

Road cycling 1:26:06 [3] 37.9 km (2:16 / km)
shoes: Bike: Beemer Auto

To Bull Creek and back. Headwind on the way down and about 1km before Canning Bridge I was passed by a big guy with tri handlebars. He immediately reached for the bottle on his saddle (I guess there's less wind resistance than a normal bottle cage) so I did the repass. This obviously upset him because he chased me down but then he lost 20m going under Canning Bridge. After about 1km he passed me again, then slowed again so I did another repass. After that he just sat on my wheel - Huh? I thought these guys weren't allowed to draft. Dropped him 2 or 3 times at bendy bits, eg either end of Mt Henry, crossing Cranford, and through Bull Creek Station, but he was able to get back and then tailed me until I turned off at Parry Ave.

Saturday Mar 21, 2015 #

Road cycling 1:58:23 [3] 48.7 km (2:26 / km)
shoes: Bike: Beemer Auto

Around the river, breakfast at The Daily.

Along Burke Drive a motor scooter driven by a woman came past pacing a woman cyclist at around 45-50km/h - too fast for me to jump on. At the bottom of the hill they were already a good 200m ahead, but the scooter turned towards Pt Walter leaving the cyclist to go up the hill by herself. I caught her easily half-way up the first slope and powered away.

Tuesday Mar 17, 2015 #

Road cycling 2:01:09 [3] 49.0 km (2:28 / km)
shoes: Bike: Beemer Auto

Around the river, WNW winds.

Monday Mar 16, 2015 #

Road cycling 1:30:00 [3] 33.0 km (2:44 / km)
shoes: Bike: Beemer Auto

Bassendean ride with PP.

Sunday Mar 15, 2015 #

Event: Giro D'Perth

Road cycling 3:30:00 [3] 41.6 km (5:03 / km)
shoes: Bike: Beemer Auto

Giro D'Perth - including rides to start and from finish. Coffee Stop at Angove St Collective.

Saturday Mar 14, 2015 #

Event: Whiteman Park Village - NavDash

Friday Mar 13, 2015 #

Road cycling 2:15:00 [3] 50.5 km (2:40 / km)
shoes: Bike: Beemer Auto

Around the river, PP pulled out leaving just two of us until Noel appeared just before Freo. Coffee at The Other Side, very busy today. Also very windy and humid - cyclone coming?

Wednesday Mar 11, 2015 #

Road cycling 2:28:40 [3] 55.0 km (2:42 / km)
shoes: Bike: Beemer Auto

Around the river, including Mt Henry, breakfast at The Other Side.

Tuesday Mar 10, 2015 #

Road cycling 1:25:46 [3] 33.0 km (2:36 / km)
shoes: Bike: Beemer Auto

Bassendean ride.

Sunday Mar 8, 2015 #

Event: Park & Street Orienteering - Marlston - 3 Waters

Road cycling 2:02:40 [3] 47.7 km (2:34 / km)
shoes: Bike: Beemer Auto

Around the river, stopping at Cottesloe Beach for LOST social.

Saturday Mar 7, 2015 #

Road cycling 1:32:00 [3] 39.0 km (2:22 / km)
shoes: Bike: Beemer Auto

West Coast ride, usual large groups going the other way. One very large group of beginner women riders that I had to wait for at the Broadway roundabout, then try and get past. There were at least 50, with maybe two 'captains' at most, who couldn't keep them from being all over the road. On Hackett Drive they were riding two abreast despite the presence of a bike lane.

Horrendous headwind along the Mounts Bay Rd path. When I got to the Hay St freeway lights, waited until they changed, a car in the right lane stopped and i was about to go when something told me to wait and a car came through, tyres squealing, at about 80km/h against the red light.