Training Log Archive: DangermanIn the 7 days ending Dec 14, 2010:
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Tuesday Dec 14, 2010 #
5 AM
Roadie (Commute) 2:33 1.41 km (33.2 kph) +2m
ahr:144 max:154 shoes: Giant TCR C1
Got up a bit earlier today and did it with no problem too - what a relief. Rushed around a bit though when I realised I needed to drive to Bold Park before the ride.
Roadie (Floreat Renegade) 1:10:15 38.19 km (32.6 kph) +123m
ahr:162 max:188 shoes: Giant TCR C1
Arrived at Bold Park and was ready to go at 5:40am; perfect timing! 5 minutes will be enough to roll down the hill ;-) I go to get on my bike and then I realise haven't got a helmet on, nor do I have one in the car either. I try to give BB a call, no response. Oh well, I'll ride down there and let them know. Tooms kindly suggests that we go to his house and grab MTBJen's helmet and I gladly accept. Thanks and apologies!
I had planned on taking it a bit easier but with me forgetting the helmet, I felt I needed to repay the favour. I took the lead on West Coast Hwy from Hale and loved it. Any chance we can spice it up a bit next week and do some hills (Brighton?) prior to a blast down West Coast Hwy? Other than that stint, I only really managed to get on the front for the lead outs. The rest was spent recovering and hanging on.
I managed to not get dropped at Nedlands this week :-) Overall, I felt marginally better but I think that was due to the lower pace. BB must be tappering for the TT and was missing for the sprints and the usual hurt through City Beach and Swanbourne. Chris was hurting too and only managed to fight his way to the front on a few occassions. Jake, as strong as ever, was letting others share in his work thankfully which meant a lower pace.
However, I think the blood and guts medal should go to Tooms. Yes, he's a slow learner, but even after 2 sets of lunges in 2 weeks, he kept going to the front and hurting himself, playing tag team with Jake - no easy task. Nice work Tooms.
I had planned on taking it a bit easier but with me forgetting the helmet, I felt I needed to repay the favour. I took the lead on West Coast Hwy from Hale and loved it. Any chance we can spice it up a bit next week and do some hills (Brighton?) prior to a blast down West Coast Hwy? Other than that stint, I only really managed to get on the front for the lead outs. The rest was spent recovering and hanging on.
I managed to not get dropped at Nedlands this week :-) Overall, I felt marginally better but I think that was due to the lower pace. BB must be tappering for the TT and was missing for the sprints and the usual hurt through City Beach and Swanbourne. Chris was hurting too and only managed to fight his way to the front on a few occassions. Jake, as strong as ever, was letting others share in his work thankfully which meant a lower pace.
However, I think the blood and guts medal should go to Tooms. Yes, he's a slow learner, but even after 2 sets of lunges in 2 weeks, he kept going to the front and hurting himself, playing tag team with Jake - no easy task. Nice work Tooms.
6 AM
Roadie (Commute) 10:00 4.22 km (25.3 kph)
ahr:141 max:167 shoes: Giant TCR C1
Ahhh, cruise into work. Work. Some much of it lately! I would have cruised back with Tooms and BB were it not for work.
11 AM
Note
I think I might have figured out the mood issues.
Lack of training!
Feel great now at work despite having heaps of it to do and despite getting up early, something that I dislike (almost) passionately.
I'm sure a good night's sleep had something to do with it too.
Lack of training!
Feel great now at work despite having heaps of it to do and despite getting up early, something that I dislike (almost) passionately.
I'm sure a good night's sleep had something to do with it too.
4 PM
Roadie (Commute) 21:24 9.25 km (25.9 kph) +39m
ahr:145 max:165 weight:70.2kg shoes: Giant TCR C1
Moderate effort ride to running with an eye on my watch. I don't know what is happening to me but, somehow, I was able to resist the urge to go quickly that usually plagues me on the way to a post work session. I just kept an eye on my watch and adjusted my pace accordingly. Wonders never cease.
Running warm up/down 4:14 0.74 km (5:43 / km)
ahr:145 max:161 weight:70.2kg
Running race (Golf Course TT) 22:40 4.88 km (4:39 / km) +59m 4:23 / km
ahr:182 max:190 weight:70.2kg
The Plan: easy start, trying to maintain 4:30 pace until Kalinda and then hope for the best.
I set my watch to show my my average pace and it worked really well. I knew that if I got even 1 second a km quicker than 4:40, I had a PB and that helped my pacing no end.
Off the start, I took it easy and cruised the downhills despite wanting to floor it. Despite going easy, I was at 4:00 min pace so I backed of even more.
Round corner 1 onto sand patches and the pace dropped to 4:17's. I felt a little tiredness in the legs at this stage and tried not to think about it as I was working a bit harder now. I only put in a small effort up Valencia and the pace blew out to 4:35. Still good though but, at this stage, I thought that I wouldn't have enough up my sleeve to cover the dreaded Kalinda/ Sea Breeze combo and I thought I was at my sustainable limit.
Round the bottom corner I could hear the jingling keys of Wil behind me. To my pleasant surprise, they stayed there for ages :-) However, the pace was down to 4:37 and I was sure that the full length of Kalinda would eat that up and some. Will came past about one third and I tried for about 1/2 a second to stay with him before wisely letting him go. I was just above my effort on the back straight and was hurting a bit.
The top corner came eventually and with 4:44 as the average pace, I thought the PB was gone for all money. How was I going to make up 16-20 seconds? Ans: tRicky
I heard his footsteps after the Golf Course drive and spent an absolutely miserable 14 seconds running flat out at 3:45's. Since the PB was gone, I might as well have some fun hey? I ease of and glance down at the watch after he passes; 4:41!!!! I then spend another positively hellish 35 seconds hurting myself even more to the line, doing 4:05min/km and hey presto! 4:39 pace, 22:41 time and new PB!
Absolutely amazed that I could hold that high effort for close to a minute. I reckon I should use that for all the downhills as I make up more time there than I would lose on the ups. That might give me that extra second.....
How's that for pacing!: http://connect.garmin.com/activity/59687469
I set my watch to show my my average pace and it worked really well. I knew that if I got even 1 second a km quicker than 4:40, I had a PB and that helped my pacing no end.
Off the start, I took it easy and cruised the downhills despite wanting to floor it. Despite going easy, I was at 4:00 min pace so I backed of even more.
Round corner 1 onto sand patches and the pace dropped to 4:17's. I felt a little tiredness in the legs at this stage and tried not to think about it as I was working a bit harder now. I only put in a small effort up Valencia and the pace blew out to 4:35. Still good though but, at this stage, I thought that I wouldn't have enough up my sleeve to cover the dreaded Kalinda/ Sea Breeze combo and I thought I was at my sustainable limit.
Round the bottom corner I could hear the jingling keys of Wil behind me. To my pleasant surprise, they stayed there for ages :-) However, the pace was down to 4:37 and I was sure that the full length of Kalinda would eat that up and some. Will came past about one third and I tried for about 1/2 a second to stay with him before wisely letting him go. I was just above my effort on the back straight and was hurting a bit.
The top corner came eventually and with 4:44 as the average pace, I thought the PB was gone for all money. How was I going to make up 16-20 seconds? Ans: tRicky
I heard his footsteps after the Golf Course drive and spent an absolutely miserable 14 seconds running flat out at 3:45's. Since the PB was gone, I might as well have some fun hey? I ease of and glance down at the watch after he passes; 4:41!!!! I then spend another positively hellish 35 seconds hurting myself even more to the line, doing 4:05min/km and hey presto! 4:39 pace, 22:41 time and new PB!
Absolutely amazed that I could hold that high effort for close to a minute. I reckon I should use that for all the downhills as I make up more time there than I would lose on the ups. That might give me that extra second.....
How's that for pacing!: http://connect.garmin.com/activity/59687469
Running warm up/down 5:01 0.74 km (6:47 / km) +59m 4:51 / km
ahr:158 max:174 weight:70.2kg
Monday Dec 13, 2010 #
8 AM
MTB (Short Commute) 21:23 6.49 km (18.2 kph) +5m
ahr:127 max:159 shoes: Rocky Mountain Instinct
6 PM
MTB (Short commute) 14:30 5.95 km (24.6 kph) +3m
ahr:144 max:171 shoes: Rocky Mountain Instinct
Left work a bit earlier than I had intended. I slept terribly the night before and I wasn't going to let that happen again. Did my best to unwind and got to bed before 10 (amazing!). Ignored my chores though, like preparing for the ride tomorrow. It'll be ok.
Sunday Dec 12, 2010 #
1 AM
Running 11:10 [3] 2.13 km (5:15 / km) +4m 5:12 / km
Ahh.. [chuckle].
Leederville had no cabs at 2am. Well, plenty of cabs but none that wanted to take me home. My mate and I got a bit impatient and started walking home. After he went right and I went left, I got even more impatient for the comfort of my bed and the 2l of cordial I would have to consume before going to bed. So I ran it - I mean, why not?
Leederville had no cabs at 2am. Well, plenty of cabs but none that wanted to take me home. My mate and I got a bit impatient and started walking home. After he went right and I went left, I got even more impatient for the comfort of my bed and the 2l of cordial I would have to consume before going to bed. So I ran it - I mean, why not?
3 PM
Paddling (Downwind) 42:34 8.18 km (11.5 kph) +1m
ahr:157 max:178 shoes: Stellar SES
Fun paddle with small but plentiful waves. Good times.
Saturday Dec 11, 2010 #
Note
Yay! Jellybean is fixed.
Juffy, correct, it was the battery. The silly and faulty inbuilt indicator and the faulty battery charger threw me initially.
Since the morning was lost to buying a battery and tyres, I decided to dedicate the rest of it to service the car and change the brake pads. Done and I can forget about it for another 6 months.
Juffy, correct, it was the battery. The silly and faulty inbuilt indicator and the faulty battery charger threw me initially.
Since the morning was lost to buying a battery and tyres, I decided to dedicate the rest of it to service the car and change the brake pads. Done and I can forget about it for another 6 months.
Friday Dec 10, 2010 #
6 AM
Preventative/ Injury Recovery (Physio Exercises) 15:00 [3]
leg/knee tuck stretch, back stretch, hammies, back to the floor bridge, clams, quads, glutes, hip flexors, hip abductors, supported single leg squats, unsupported single leg squats, up and out leg extensions.
8 AM
Roadie (Short Commute) 16:01 6.45 km (24.2 kph) +18m
ahr:135 max:162 shoes: Giant TCR C1
Lacklustre commute once again. When will I get my mojo back?
4 PM
Roadie (Commute) 20:16 8.38 km (24.8 kph) +36m
ahr:142 max:167 shoes: Giant TCR C1
Pootle to running and then a mini kip on the grass at Bold Park.
Running intervals 57:21 10.19 km (5:38 / km) +112m 5:20 / km
ahr:164 max:189
Surprised by my effort on the hill this week. I truly did feel very ordinary beforehand.
Reps 1 -3 were like last week. I took it very easy to start off with and managed a 3:31! Glanced at the watch at the halfway mark on 2 and eased the pace a fraction to get 3:17. On rep 3, I increased the pace a touch again and at the halfway point I was on target. However, I didn't push hard enough on the hills in part 2 and got 3:07.
Then the big test and with only 2 reps, I knew it would be over soon enough. I started off up the hill but kept a touch in reserve, not wanting to be on the limit for the downhill run. I pushed the downhill and got to halfway way ahead of 2:31 at 1:06. Unfortunately, I couldn't push much harder up the hills after that. I kept a good pace but couldn't really increase it. Legs just felt empty. Still, 2:32 wasn't bad. In fact, it was awesome considering last week I got 2:31 and I felt much better then.
Rep 2 saw me go out at the same time as Wil. The nerves must have gotten the better of me here. I just went for it. I ran the downhills just short of a sprint and got 1:04 at the halfway. As the trail turned upwards, I pushed but the legs were even more empty than last time. Odd feeling too, no lactic acid buring sensation, just no power! As tRicky steamed past towards the end, I completely blew and trudged up the hill. However.... 2:36! With a complete blow up in there and a Cliff Young shuffle too!
Reps 1 -3 were like last week. I took it very easy to start off with and managed a 3:31! Glanced at the watch at the halfway mark on 2 and eased the pace a fraction to get 3:17. On rep 3, I increased the pace a touch again and at the halfway point I was on target. However, I didn't push hard enough on the hills in part 2 and got 3:07.
Then the big test and with only 2 reps, I knew it would be over soon enough. I started off up the hill but kept a touch in reserve, not wanting to be on the limit for the downhill run. I pushed the downhill and got to halfway way ahead of 2:31 at 1:06. Unfortunately, I couldn't push much harder up the hills after that. I kept a good pace but couldn't really increase it. Legs just felt empty. Still, 2:32 wasn't bad. In fact, it was awesome considering last week I got 2:31 and I felt much better then.
Rep 2 saw me go out at the same time as Wil. The nerves must have gotten the better of me here. I just went for it. I ran the downhills just short of a sprint and got 1:04 at the halfway. As the trail turned upwards, I pushed but the legs were even more empty than last time. Odd feeling too, no lactic acid buring sensation, just no power! As tRicky steamed past towards the end, I completely blew and trudged up the hill. However.... 2:36! With a complete blow up in there and a Cliff Young shuffle too!
Thursday Dec 9, 2010 #
8 AM
Roadie (Short Commute) 14:31 6.34 km (26.2 kph) +23m
ahr:155 max:224 shoes: Giant TCR C1
Urgh.
So glad I didn't do the group ride this morning; I would have been dropped in the first 10 minutes. Legs sore and stiff and I'm just not feeling that great. Got to sleep latish last night - not too late I thought though. However, the sleep quality must have been down as I'm not my usual cheery self this morning. Poo!
So glad I didn't do the group ride this morning; I would have been dropped in the first 10 minutes. Legs sore and stiff and I'm just not feeling that great. Got to sleep latish last night - not too late I thought though. However, the sleep quality must have been down as I'm not my usual cheery self this morning. Poo!
6 PM
Roadie (Medium Commute) 36:01 15.34 km (25.6 kph) +40m
ahr:131 max:161 shoes: Giant TCR C1
Slow meandering commute home. Man, my mood has plummeted today and riding home aimlessly didn't help one bit! Oh well.
Wednesday Dec 8, 2010 #
3 PM
Roadie (Short Commute) 12:10 5.92 km (29.2 kph)
ahr:161 max:176 shoes: Giant TCR C1
I rushed home early to go for a paddle. But, alas, my car wouldn't start. The jellybean's first failure! An odd one too. The car makes a clicking noise when I go to start it. The battery is not flat; the lights work, indicator on battery says it's good, 6hr charge produced same result. The clamps to the battery are loose though and that is probably the cause. No amount of tightening could get the clamps to actually hold onto the posts. Will have to get creative with the drill and self tapping screws tonight me thinks.