Training Log Archive: shanel

My first ever 5km TT

Based on my occasional 5.3km loop around the bridal trails from home, for which my best avg pace is 4:27 and that's dead flat zero hill, so I thought 21mins would be pretty good, 20 mins would be a miracle, Tooms put me on 19:40.

So went out hard to try to stay under 4:00 pace, turns out HR was over 180 before the 200m mark and was in the high 180's most of the way.

Seemed to be holding the gap to Tooms for a while, then tRicky came past not far past the first corner and as he disappeared so did Tooms. Was trying to work out where the turn off Empire wass, when fletch came past and pointed me in the right direction.

Uphill into the wind on Burston was a real struggle, as I'd been thinking it would be all downhill from empire, caught sight of Liz on the hill and eventually got past on the downhill run to the finish.

Probably need to go out a bit easier next time .. and review my HR zones, hmm need to recalculate them, but staying in anaerobic rather than redline may help.

C • Add your split 1

Tooms' Golf Course 5k TT - Splits

Darlings Downs to Claremont

Good southerly blowing, so tried to stay as close to 30kph as possible along Rowley Rd, then went hard up the freeway, only soft targets along the way. Catching a mountain bike guy on the back road after Leach hwy, but stayed behind him as I had a drink, then he got across the road, whilst I got stuck waiting for traffic, finally caught him just before Canning Hwy and rested up as we caught a group that seemed to think following a chick on a mountain bike was a good place to be. Some guy at the tail of the group eventually went past as we got onto an open stretch so I followed and went straight past him. No one passed me all the way, so no one to try and get a tow from.

Concentrated on keeping cadence over 90, and averaged 90rpm for the trip, not sure how I could of got a max. of 144rpm.

Claremont to Darling Downs

Hard work over the narrows, chased down a couple of guys then didn't get much protection behind them with cross breeze, so struggled to hang on, eventually got some relieve and cruised for a while, lead guy died, so went with the no.2 for a while, but he bailed at Canning Hwy.
So on my own till Mt Henry when I managed to hang in behind some fancy pants bike shop outfit guy, but kept losing ground to him through all the places I slow down to avoid killing myself or anyone else, so he slowly disappeared into the distance.
No more assistance from there, had trouble gaining ground on a roller blader on the fast down hill (not so fast with the headwind), but went straight past on the next climb.
Made good speed down Rowley Rd and only a short wait to get across Tonkin Hwy.

Legs nicely rested after an easy 2nd half of the week.

Headed out the west side to start with, was going to drop 28 and 25, but since 8 to 12 was bad did them anyway. got 22 and headed through the middle, dropping 5 and staying away from 24 and 16, then into the hospital and back through the south, getting very in and outy to the last few controls.

Oh and had a collision with a bollard on the path upto 13, whilst I was looking at my map.

Took a highlighter to mark the ones I dropped along the way, to avoid running short again.

Still need to get better at reading the map quickly so I can run hard more.

Matilda Bay - Kings Park

Light and easy loosener

Ahh, sleep in day, probably time to get on with useful stuff now.