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Training Log Archive: shanel

In the 7 days ending Apr 21, 2012:

activity # timemileskm+m
  Road Bike3 4:47:10 88.63(18.5/h) 142.63(29.8/h) 486
  Running2 3:42:22 19.69(11:18) 31.69(7:01) 880
  Orienteering2 2:02:23 8.1(15:07) 13.03(9:23) 313
  Total7 10:31:55 116.41(5:26) 187.35(3:22) 1679
  [1-5]7 10:15:14

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SuMoTuWeThFrSa

Saturday Apr 21, 2012 #

Event: Evedon Ridge
 

Friday Apr 20, 2012 #

6 AM

Road Bike (Commute) 1:37:08 intensity: (1:10 @0) + (4:18 @1) + (32:17 @2) + (55:43 @3) + (3:40 @4) 48.07 km (29.7 kph) +91m
ahr:148 max:172 shoes: Road Bike - Giant Defy2 (I thi

5 PM

Road Bike (Commute) 1:40:30 intensity: (23 @0) + (5:02 @1) + (17:36 @2) + (51:42 @3) + (25:03 @4) + (44 @5) 48.72 km (29.1 kph) +98m
ahr:154 max:177 shoes: Road Bike - Giant Defy2 (I thi

Thursday Apr 19, 2012 #

9 AM

Running hills (Byford-Bungendore) 2:26:48 intensity: (1:25 @0) + (8:58 @1) + (26:45 @2) + (1:05:59 @3) + (43:41 @4) 19.7 km (7:27 / km) +675m 6:22 / km
ahr:153 max:175 shoes: Salomon XA 3D Ultra2 No.1 Gree

Started at the Byford info bay to avoid the flat warm up and maximise the hills. A bit time constrained otherwise would have gone a bit longer.

Tried to pick a route to get the most climb possible, but since it's flat up the top and a long way between the tracks which go up and down the scarp/gorge, I kinda failed to get as much climb as I hoped.

I might pick the steepest track which can be jogged down and just do reps of that next time. Might just do the old rifle range target area to the bottom of the old airstrip gives me 1.5km 170m climb, so if I can do 6 of them that's 18km for 1020m climb.

Tuesday Apr 17, 2012 #

5 AM

Road Bike (Floreat Renegade) 1:29:32 intensity: (5:33 @0) + (4:35 @1) + (11:42 @2) + (28:12 @3) + (34:21 @4) + (5:09 @5) 45.84 km (30.7 kph) +297m
ahr:161 max:243 shoes: Road Bike - Giant Defy2 (I thi

Chris doing most of the work with Wally and I putting in some effort as well.

I was on front for the Leighton pre sprint wind up, but the others slowed for other riders coming through the roundabout, so I held back till they were back on, then someone who'd latched on the back came through and whilst I was barely holding him, Chris went flying past and I had nothing to go with him, leaving Wally with a big gap to jump to get back to Chris, so the y played whilst I puttered along upto the lights.

Not sure what happened after that. Another group caught us somewhere through Dalkeith, so we ended up amongst them. They were pottering around heading to the UWA sprint, so I went off the front, thinking Wally and Chris would follow, but they didn't, so I had to keep working to avoid the embarrassment of the other group catching me and eventually Chris and Wally went past.
5 PM

Running intervals (Law walk - Kokaoda) 1:15:34 intensity: (4:52 @0) + (6:53 @1) + (26:25 @2) + (12:40 @3) + (17:39 @4) + (7:05 @5) 11.99 km (6:18 / km) +205m 5:48 / km
ahr:149 max:182 shoes: Adidas Supernova Glide 3 Green

Andre, Ann and Dave Symons.

Wanted to do some hills so came up with a plan of warmup out to the far end of the Law Walk, first rep up to the pagoda thing at the top of the steep bit, recovery down to the bottom of kakoda, next rep up kakoda, recovery back to pagoda, next rep down to the far end of Law walk, then Law walk, Kakoda, Kakoda.

Was getting dark by the time we did the first Kakoda, so we just did the back out and back in on the Law walk to finish in complete darkness.

Sunday Apr 15, 2012 #

Event: Calophylla
 
10 AM

Orienteering race (Calophylla East) 1:24:07 intensity: (1:08 @0) + (10:31 @1) + (27:02 @2) + (28:02 @3) + (17:24 @4) 9.17 km (9:11 / km) +247m 8:05 / km
ahr:147 max:170 shoes: Salomon XA 3D Ultra2 No.1 Gree

My worst nav. since I can remember. Got to a boulder looking for 2 then somehow decided I'd overshot to the right, so went left, messed around some more, eventually found it somehow. On the way to 4 I got to the dark green and guessed it was the bit to the right of the gap to 4 so went to the left of, and right round it and back to 4. At least it was easy to 5 then since I'd just come from that way.

Not too messy from there until on the way from 16 to 18 I was wondering why I was going through some deep gullies when it should have been a lot flatter all the way to 18, followed the water course up to the track so I'd know I was back on track then continued on, not too messy the rest of the way, fortunate to get 23 without too much trouble.

Found after I'd finished that I'd missed 17, who would have thought there'd be a control between 16 and 18, sneaky I say, explains how I got so far off course.
C • #17 2
12 PM

Orienteering (Control collecting) 38:16 intensity: (2:10 @0) + (10:32 @1) + (11:12 @2) + (12:56 @3) + (1:26 @4) 3.87 km (9:54 / km) +66m 9:07 / km
ahr:139 max:167 shoes: Salomon XA 3D Ultra2 No.1 Gree

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