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Training Log Archive: tRicky

In the 1 days ending Jan 31, 2012:

activity # timemileskm+m
  Road bike2 2:37:49 47.91(18.2/h) 77.11(29.3/h) 425
  Running1 38:40 4.99(7:45) 8.03(4:49) 86
  Core stability1 32:15
  Total3 3:48:44 52.91 85.14 511
averages - sleep:7.7

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Tu

Tuesday Jan 31, 2012 #

7 AM

Road bike (commute) 48:20 intensity: (47:20 @3) + (1:00 @5) 27.32 km (33.9 kph) +39m
slept:7.7 shoes: Giant TCR

The headache was gone this morning but I felt drained, as though my body used its last energy reserves to repair damaged synaptic nerves. Anyway there was another great easterly blowing so I took off on the bike but didn't break any records getting to Tonkin Hwy due to the crazy amount of traffic banked up on Hale Rd. I got stuck behind a truck at the Tonkin/Hale lights and it took off so slowly that I hooked in behind and drafted it all the way to the Roe Hwy ramp, where the driver must have suddenly realised that the speed limit was not 70kph so he lost me.

Cruised over the bridge then had a bus and truck decide to turn left onto Kewdale Rd about 300m out from the actual intersection so they proceeded to block the cycle path. I was having none of that so hooked out onto the highway through the stationary traffic then back in front of the now stationary bus and on my merry way.

Pleasant cruise the rest of the way. I was feeling so good about cycling that I even signed up for Super Tuesday!
12 PM

Core stability (core strength) 32:15 [2]
shoes: Fletch's Tevas

End of the month; about time to up the dosage next month. I was feeling a bit weak at the start of this session, probably due to the insubstantial dinner I ate last night.
5 PM

Road bike 7:17 [1] 2.25 km (18.5 kph)
shoes: Giant TCR

Short ride over to Kings Park to meet up with whomever was there for a run. I thought I'd be clever today so rather than crossing Thomas Rd at Bagot Rd and having to wait for the lights then having to wait to cross KP Rd, I instead crossed Bagot Rd then at the lights, intending to ride the path to Stickybeaks. Of course my cleverness didn't pay off with some silly sign proclaiming the path was closed for 'public safety'. Rather than crossing back over the road I just rode on the verge and didn't feel very safe at all. The roadie doesn't like riding in sand very much.

Running 38:40 intensity: (21:30 @2) + (17:10 @4) 8.03 km (4:49 / km) +86m 4:34 / km
shoes: Salomon XA Pro 3D lime/black

I figured I haven't been injured nearly enough lately so thought I'd go for a run. There were a whole bunch of ory-in-tears at the playground sitting around having a picnic. I assume they were sitting around because of all the path closed signs everywhere and nobody wanted to be the first to get up and ignore them completely.

In the end everyone hopped up and ran away so I picked a likely looking suspect whom I thought would run the grandfartherest. It turned out to be Richard today so I gave chase and after a few goes managed to match his awesome speed. We chatted about life, love and the pursuit of happiness and women but after we hit Park Rd Richard decided he'd had enough of me and told me to shove off and that he wasn't moving another inch until I did, so I set off in-tears down Park Rd to complete the 8km loop.

I must have had the wind behind me all the way because I picked up speed and after a few kilometres found Richard again just before he finished running so I snuck past him when he wasn't looking and came across someone's bike chained to the finish gazebo and thought I'd have a ride of it.

Road bike intervals (KP anti clockwise) 48:51 intensity: (20:54 @2) + (27:57 @5) 24.73 km (30.4 kph) +290m
shoes: Giant TCR

Decided to do something a bit different today so after doing an entire lap of Stickybeaks on my bike to see if there was another way out (there wasn't) I headed over to the May Drive circle at the top of the hill and did some anti clockwise loops around KP. Goal today was to coast the downhill from the circle to the end of the speed bumps, then hammer up to the first roundabout, short recovery to the second roundabout then hammer back to the circle x 4. That way I actually had something to match against to see how fatigue was setting in. At a guess I'd say the final leg was the fastest on both the uphill and sprint finish because I had a car to chase and overtake on the final stretch.

Times
5:29 1:28 (6:57)
5:34 1:26 (7:00)
5:32 1:28 (7:00)
5:37 1:23 (7:00)

Hmm, close. Last uphill was the slowest but short sprint to the finish was the fastest. Good consistency though, like a well made custard.

Road bike (commute) 53:21 [2] 22.81 km (25.7 kph) +96m
shoes: Giant TCR

Homeward bound! Into the easterly.

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