Training Log Archive: fletch

Almost feel justified in calling the weekend trundle a long run now. Would have preferred to be out at orienteering, but time was going to be a bit tight to make a birthday lunch, so another 2 weeks without a bush run. Oh well.

Legs felt good. Started to tire a bit when I left the coast to head home at about 14km in, but that's about what I'd expect given my current level of fitness. Lovely morning again.

Event: John XXIII
 

Proper warm up before the first race and token effort before the second.

Managed to turn up without my shirt and with my broken compass. Hmmm.

Disorientated out of the start and a few little bobbles here and there, but generally pretty happy until #15. Got really confused heading to 16. Got it OK, but had been a bit rattled most of the way there and left the control in the wrong direction, heading for a dead-end. Turned 180 degrees, then headed down between two rows of buildings, charged down the stairs next to 11 - into a dead end. Ran back up the stairs, checked the dead end at the top, then had to bail all the way back around. Dropped more than a minute :(
tRicky had me well beaten anyway, but should have beaten Sten comfortably on running speed.

Did the short course as a handicap start with 30 sec intervals. Start order determined by long course result. Andre, Rachel, Shotrat, Me, Sten, tRicky.

Didn't really watch anyone else starting, then picked up the map upside down and got really confused again... Then started running hard. Little bobble near 4, then clean through to 9. I passed Andre about 8, Shotrat on the way into 9 and was closing on Rach. Exexcuted the first half of my route to 10 well, then got distracted by the circle for 5, and thought I had made a little error getting to it. Quickly correctes, then realised it was the wrong control. Yelled at myself, then raced most of the way up the hill to 11 before realising that I hadn't got 10. That killed my race pretty effectively. Still managed to finish in front of Sten and tRicky, but never got back past Rachel and Shotrat.

Fair bit of work needed before serious races (and very little chance that I'll do any of it)

Long - Splits

The lightning started just as I was putting the ski on the roof, and I waited a few minutes in the car before launching at East Perth.
The paddle itself was really nice and the water was surprisingly flat and calm. Glad I wore my 1mm wettie top as I got quite wet, but stayed nice and toasty.

Really need to find the motivation to do something more useful than a steady plod whilst paddling. Either that or go a bit further so the paddling in Espresso isn't too muh of a shock to the system.

C • River colour 8

7 x 1km with 2 min stationary recoveries at City Beach Oval. Target pace 3:28 (expecting odds to be a few seconds slow and evens to be a few seconds fast due to course)

3:30, 3:19, 3:26, 3:20, 3:27, 3:23, 3:27

Pretty happy with that. Wasn't well warmed up for the first one, felt really good after that. #7 was a bit of a struggle, but would have gotten through an 8th OK (particularly as it would have been downhill).

Yay for running. Felt smoother and stronger than last week. A few more weeks of training and I might start feeling like a runner again.

Time a bit of a guess as my bike computer died after 25 minutes :( Probably old age. Certainly didn't feel like a TdF rider this morning. The minor bumbps between home and work felt a bit like alpine mountains and the NM'ly was blowing strong.

First road ride since April might have something to do with it. Had to do it so I can drive the bus home to use for O camp on the weekend. Probably needed it anyway. If I can get home quick enough this arvo, I might do it again tomorrow, but that seems a little unlikely timewise.

Started as a running club run, but with one student and two teachers, when the others turned around after we got to the beach, I continued on my own around the marina and into the trails for a bit. The sandy, steep pinch climbs just about destroyed my legs, so might have been a bit much for an easy recovery run.

Calves have been sore since, but nothing to worry about methinks.

Distance a total guess.

After saying I would do it for years, I've finally found a setup that keeps everyone happy. In the garage, with the laptop streaming SBS.

Joined the peleton about 115km from home, and after a 10 minute warm-up, just cruised steadily to the 1 hr mark, where I put in a 5 minute effort, followed by a 5 minute recovery. Steady again till 2 hours, but by then my legs were pretty much toast and the second 5 minute effort ended at a very low cadence, so I did a 10 minute cooldown and abandoned to the comfort of the couch to watchthe last 15km on TV.

Set-up works well, although i will try to find a chock for the front wheel before I spend that long on a windtrainer again. Should be good to go for the mountain stages in the school holidays :)

*HR data to come later - not surprisingly missing cadence and power output ;)*

C • Setup 1