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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: shanel

In the 7 days ending Feb 27, 2011:

activity # timemileskm+m
  Road Bike4 4:49:56 88.81(18.4/h) 142.93(29.6/h)
  Orienteering2 2:33:17 11.39(13:27) 18.33(8:22)
  Mtn Bike2 2:25:37 1063.88(438.4/h) 1712.15(705.5/h)
  Paddling2 2:11:59 5.97 9.6
  Running2 1:32:30 10.13(9:08) 16.31(5:40)
  Total12 13:33:19 1180.18 1899.32

» now

Sunday Feb 27, 2011 #

8 AM

Mtn Bike (Langford Park) 1:33:02 [3] 1704.0 km (1099.0 kph)
ahr:136 max:168 shoes: Mtn Bike - Avanti something

Rerun of last years middle dist champs course.

Started off badly, couldn't see the track heading west from the start, so went the long way round. Then completely stuffed the first control, very easy to overshoot when there aren't any controls out there, ended up going a long way around to the north. Andre had caught me by 2 and tRicky was already heading out of 2.

Took the track next to the railway to 4 again, instead of the main road. Main road to 5, which Andre was just heading into from the railway. Passed Andre heading back to the railway, then he passed me again at the railway. Doubled back from the imaginary location of 6 sooner than Andre, so was in front again, then he shortcutted the roundabout, then I must have passed him again on the road towards 7. Heading out of 7 Andre was coming in from the wrong direction so must have missed the turn in, giving me a good break.

Pretty easy from there, looking out carefully for a couple of tracks that I'd missed during the champs.
10 AM

Mtn Bike (Langford Park) 52:35 [3] 8.15 km (9.3 kph)
ahr:130 max:161 shoes: Mtn Bike - Avanti something

Route selection exercise, riding in pairs. Dalto and I together, Andre and tRicky together. Taking different routes on each leg.

Major failure on one leg, when I missed the track for the easier route and ended up riding the same route as Dalto.

Legs starting to burn on some of the hills towards the end, made me think is this what KillaMetro will feel like after doing the 6hr Rogaine the day before.

Very liquified by the end.

Thanks Dalto.

Saturday Feb 26, 2011 #

7 AM

Orienteering (Ngangaguringguring ) 1:46:37 [3] 9.37 km (11:23 / km)
ahr:136 max:182

Warm up exercise following a line on the map using the available features.

Then did a training course with a long fast leg to an attackpoint marked with a tape, then a short detailed leg to another marked tape, repeated numerous times around the place.

Had a fair bit of difficulty with the detailed stuff, so I definitely need the practise. After starting pretty much first, I got passed my pretty much everyone else along the way, with Andre passing a couple of times.

Thanks to Craig for organising.
5 PM

Orienteering race (MetrO - Heirisson Island) 46:40 [5] 8.96 km (5:12 / km)

Little bit warm, little bit tired from this mornings training session.

Went to the island first cleaned that up then decided the 4 sothwest controls were the ones to drop. Was behind Wil from coming back over the causeway till 14, then he headed to 17, whilst I went to 16, thinking what's he doing, he'll have too many controls. After going the long way round to 16 because I didn't notice on the map that there was a path running through (another 500m, couple of minutes mistake), I got to 11 and realised I was going to be short of controls, after a bit of a WTF, I noticed the two controls back past the start, oh well, I'll need to get them now.

The 2 mins I finished behind Peter Gigengack, put me one point behind him in the series results.

At least I finished, unlike everyone else who did the morning run.

Friday Feb 25, 2011 #

6 AM

Road Bike (Commute) 1:30:50 [4] 47.18 km (31.2 kph)
ahr:162 max:185

Darling Downs to Claremont

Started out pretty easy. An annoying truck driver pulled in front of me along Rowley Rd, then drove along the shoulder, leaving me to swing around the outside of him down the middle of the road to get past.

Quite a few pedestrians and cyclists around from Rowley to Russell. Thought I could kinda see a possible target approaching Russell, so lifted the effort a little bit. Target was a bit clearer by Armadale Rd so went into hill smashing pursuit mode, caught him heading around the end of Roe Hwy and since he was faffing about and wearing a cycling cap I abandoned my plan of drafting him for a while and blasted straight past. Unfortunately he caught me whilst I was waiting for someone to go past at the intersection just after Farrington and he sat in behind till I eased up for a drink between Leach and Cranford, then just when I though I'd draft him for a while he turned off before Mt Henry.

So when a group of 3 blast past before Canning Hwy I take the bait and try to chase without success, but the blue shirt guy who was trying to hang on to the front 2 dropped off in the pedestrian/cyclist traffic and I got a good tow behind him, and when another black shirt guy came past I waited to see if blue shirt would go with him, and when he did I went as well. It was feeling a bit dicey along the canning to narrows stretch at over 40 kph especially when blue shirt pulled up on an overtake and I had to pull back into line quickly to avoid the oncoming rider, at which point we lost black shirt. Eventually I took a turn for blue shirt approaching Mill Pt Rd and we caught black shirt on the far side of the narrows as he was idleing.

When black shirt headed round Mts Bay I thought I'd be in for a good tow (and noticed he was riding a not fixed fixie, whatever you call that), unfortunately he gapped me through the construction zone and I couldn't close in till he idled again at UWA and then he didn't take Hackett.

So now running a pretty good time thought I'd better blast the Princess Rd hills and managed to set a new record.

Next target is the 90 minute barrier
5 PM

Road Bike (Commute) 1:42:02 [3] 47.8 km (28.1 kph)
ahr:154 max:181 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Seemed to be drive like a moron round roundabouts day today. First someone decided to turn right without indicating just as I was about to go through. Then further down the road someone decided to get halfway into the roundabout before stopping and letting me go through. Was happy to get onto the cycleway and away from the cars, then there were rollerbladers .. argh.

Seabreeze appeared pretty feeble heading south from the narrows, but it started freshing and I went from flying to crying (well maybe it wasn't that bad). Just as I was thinking my speed had gone with the wind, I spied a fast approaching shadow and latched on as he came past, held on past Canning bridge, but he seemed very keen to drop me, so I decided the work rate was too high, so I eased off just before he turned off at the carpark.

Pretty much plodded from there. Passed a chick in a wheelchair coming the other way down near Russell Rd or somewhere down that way, and she was absolutely flying. Kinda made me think what was I doing plodding along like an old man.

Eased up at Rowley Rd and allowed enough oxygen to get to the brain, to avoid going across in front of a car turning onto the freeway, like I normally do (since it's in a grey zone transitioning from cycleway to roadway at a traffic lights).

Sat up approaching Thomas Rd to admire the view of the hills in Sepia tone

Thursday Feb 24, 2011 #

1 PM

Paddling (Champion Lakes) 59:59 [3]

Forgot GPS again, so just 2 laps straight.

Strangely cool feeling early afternoon NEer blowing.

First lap 30:00.31
2nd lap 29:58.93

I think that's pretty consistant

Wednesday Feb 23, 2011 #

6 AM

Running (Recovery) 29:40 [3] 5.31 km (5:35 / km)
ahr:147 max:156

Light and easy around the short bridle trail loop from home. Felt a lot harder than it should have.

Tuesday Feb 22, 2011 #

5 AM

Road Bike (Floreat Renegades - FULL) 1:22:59 [5] 42.71 km (30.9 kph)

Big group today helped me to follow instructions and draft better, especially having someone in front of and next to me a lot of the time which gave me plenty of space to hide in. Also cranked the hills instead of spinning them and spent some time closer to the front and hung on at all costs as long as I could.

Couldn't close the gap after the Mossie Park hill although got close a couple of times, just before the humpy climb and just when Danger stopped to poke around his rear deraileur (near Bay Rd i think).

Kept going and eventually caught Danger the Magician who was pootleing along having magically appeared up in front. Then we bashed past a big mob that decided to pull out as we were going past and I held onto Danger through to UWA.

Max HR shows 233, but I hope that's not real.
4 PM

Road Bike (Claremont - Floreat) 14:05 [3] 5.24 km (22.3 kph)
ahr:146 max:163 shoes: Road Bike - Giant Defy2 (I thi

Gentle ride back to Floreat
5 PM

Running (Terrain Loops) 1:02:50 [4] 11.0 km (5:43 / km)
ahr:155 max:190

5 x 1.9km loops, 2nd and 4th as fast as possible, rest 1min slower.

10:16 9:27
11:15 9:53

Not much left in the legs after this mornings ride. Pretty happy with the time for the 2nd running it hard to the finish. But legs were running on dregs after that.

Monday Feb 21, 2011 #

9 AM

Paddling intervals (Champion Lakes) 1:12:00 [3] 9.6 km (8.0 kph)
ahr:134 max:169 shoes: Cracked up DR boat

One lap at normal speed than 100m intervals for the second lap.

Easy and fast starting off with the tail wind, bit hard coming back into the wind. Down wind intervals were easy and fast, but returning into the wind got really slow, but wind eased a bit for the second half of the return and got a couple of fast ones after the final turn.

1st lap 29:57 - 4.37km


0:32, 0:32, 0:31, 0:32 - downwind
0:31, 0:33, 0:32, 0:32, 0:32 - downwind
0:39, 0:41, 0:39, 0:40, 0:40 - upwind
0:38, 0:38, 0:39, 0:38, 0:37, 0:37 - upwind
0:32, 0:32 - downwind

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