Training Log Archive: shanel

New PB by 1 second, hooray.

Finished work a smidge early so that I'd be finished before it got dark.

Got a bit ambitous and based on my efforts at City Beach oval in the last few weeks I thought I might be able to crack the 20 min mark. Worked out 4:05/min would get me there and I thought that may be achievable.

Damn hills killed my speed and slowly dropped my average pace behind the plan. Got a bit back on the downhill at the end. At least my HR seemed a lot more sensible than when I did 20:20 a few months ago (AHR 188, MHR 195).

Tooms' Golf Course 5k TT - Splits

Darling Downs to Claremont

Got up this morning, checked the radar, then layed on the lounge and went back to sleep .

Eventually woke up again, now running very late, but figured it was too late to drive as the traffic would be crap, so still road. Freeway traffic was clear nearly all the way.

Claremont to Darling Downs

I've been thinking it's looking like the detour Parry Ave may be finished soon, which would be nice. Was then completely surprsied by the new detour over South St and into the new hospital precinct.

Event: Kangaroo Gully (MTBO)
 

C • Water crossing 1

Paddle with Andre from his place, but not with piker Fletch.

Very nice on the water again, flat calm conditions. Must have been a very cruisey paddle for Andre since he's got a much faster boat.

A bunch of single skulls were going past us near the yacht club and one of them went for a swim, I imagine she would have got pretty cold.

Sat on the back or very close to it again, worked hard to stay tight on the wheel in front, and close any gap quick, which was mainly due to my slow cornering. Held on for the Preston Pt hill. We caught the big bunch around Pt Walter and passed them along Burke Dve, before some of them came past again.

Got to Canning Hwy and it turned out the wheel I was on was with the big bunch and everyone around me stopped to regroup with them, leaving me a long way off the back of the Red Rocks, so sprinted down the short stretch of highway to close half the gap, slowly getting closer, but was pretty well stuffed by the time I got within 20m and struggled to eventually catchup through all the speed bumps.

Struggled more hanging on through to Canning Beach, but things got easier going down to Mt Henry, was waiting for the sprint, but it never happened. Cruisey slow up to the Narrows, a bit too slow as I started feeling the cold.

I thought the speed was going to get insane along Mts Bay Rd, but it didn't seem to and I didn't think there was a sprint, but apparently there was. Popped up along side tRicky whilst we were passing UWA and I convinced him to do the Dalkeith loop, so we headed down Broadway and the blue strip guys were close behind when we turned onto The Avenue.

Blue stripes started coming past heading up the hill to Birdwood and we jumped on the back heading past Andres place. Managed to hang on tight till we turned off at Bayview Tce, even had time to work out that they are Sqadra Barista, or something like that.

Thought I'd hit the 50km on the head, but was deceived by the single decimal point. Feel like I'm getting the hang of the Red Rock now, so I might have to start doing some actual work soon. But not next week, Belinda will be away Thur-Sun, so I'll be home with the kids. But a cameo return to Floreat Renegades might be on for Tues if anyone else is going to be there.

"Some weird interval session that Fletch set involving doing various hard paced lengths around City Beach oval, recovery for 500m between each length and then do it all again. Hard sets were about 1.57km, 1.07km, 0.5km"

6:22 (4:03/k)
4:16 (3:59/k)
1:56 (4:02/k)
6:18 (4:01/k)
4:18 (4:02/k)
1:52 (3:49/k)

Had Fletch taking it easy to keep me company and pace off most of the time. Managed to keep average pace for each rep very close to my target of 4:02/k. Ran the last short rep on the road to avoid the undulating grass in the dark which made it a bit quicker as well.

Might have to do next weeks scheduled GC5kTT by myself on Tuesday.