Training Log Archive: shanelIn the 7 days ending Jul 13, 2014:
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Saturday Jul 12, 2014 #
Event: Perth Super Spartan
7 AM
Mud Run race (Super Spartan) 2:06:00 [4] 14.0 km (9:00 / km)
shoes: Salomon XA 3D Ultra2 No.1 Gree
Cold early start in the 'elite' wave. I followed a few others to dodged the swim across the dam at the start and did some burpees instead. Then under a long crawl under barbed wire. Some nice running then up the big hill past the radio on the hill next to Kingsbury Dve. Over, under, through a few little walls. Down the other side of the hill, up another, down. Tyre flip, I could barley budge the tyre and took ages to get a good grip to flip it a second time but just managed it.
Back up the 2nd hill and down to the sand bags, up and down with the snad bag. Missed the spear throw so more burpees. Out to the south side of the farm for another dam, did the swim this time. Lots of short barbed wire crawls, maybe some more little walls, back to near the start area for monkey bars with some swinging rings in the middle.
Long mud crawl along a drain covered by big tarps, more obastacles. Fell of the balance beams so more burpees. Down another creek (there was on earlier, much easier than the 13 hrs of canyoning through the night in EA). Heading up to the mud pits/mounds my right calf was starting some little cramps after the cold water. Mud pits were more cold water deep enough to have to swim across.
Short run to another big wall (there was one earlier where I waited for another guy and gave him a boost up the managed to jump and reach it myself) this time as I jumped my right calf went into a huge cramp so I fell back on the ground and took a minute for it release, so just waited a bit longer for another guy to catch up and got a boost over from him.
Than pretty easy through to the end with a little climbing traverse and over a little fire to finish.
Good fun but very sore afterwards. Took longer than I expected, a gel along the way would have probably been a good.
Didn't wear my gps since I didn't want to risk destroying it, but I found someone elses on Garmin Connect, they were a lot slower than even I was, and a really lot slower than tRicky. And they may not of quite got the course right.
Back up the 2nd hill and down to the sand bags, up and down with the snad bag. Missed the spear throw so more burpees. Out to the south side of the farm for another dam, did the swim this time. Lots of short barbed wire crawls, maybe some more little walls, back to near the start area for monkey bars with some swinging rings in the middle.
Long mud crawl along a drain covered by big tarps, more obastacles. Fell of the balance beams so more burpees. Down another creek (there was on earlier, much easier than the 13 hrs of canyoning through the night in EA). Heading up to the mud pits/mounds my right calf was starting some little cramps after the cold water. Mud pits were more cold water deep enough to have to swim across.
Short run to another big wall (there was one earlier where I waited for another guy and gave him a boost up the managed to jump and reach it myself) this time as I jumped my right calf went into a huge cramp so I fell back on the ground and took a minute for it release, so just waited a bit longer for another guy to catch up and got a boost over from him.
Than pretty easy through to the end with a little climbing traverse and over a little fire to finish.
Good fun but very sore afterwards. Took longer than I expected, a gel along the way would have probably been a good.
Didn't wear my gps since I didn't want to risk destroying it, but I found someone elses on Garmin Connect, they were a lot slower than even I was, and a really lot slower than tRicky. And they may not of quite got the course right.
Thursday Jul 10, 2014 #
5 AM
Road Bike (Commute) 1:47:31 [3] 50.79 km (28.3 kph) +180m
shoes: Azzurri Forza
Byford to Claremont
Chilly start, even with winter gloves my fingers were frozen for the first half, not so bad once the sun came up.
Jumped on a wheel along the drag strip and worked hard to hold on at 40kph.
Even got a bit of a tow out to UWA.
Chilly start, even with winter gloves my fingers were frozen for the first half, not so bad once the sun came up.
Jumped on a wheel along the drag strip and worked hard to hold on at 40kph.
Even got a bit of a tow out to UWA.
5 PM
Road Bike (Commute) 1:48:57 [3] 50.63 km (27.9 kph) +207m
shoes: Azzurri Forza
Claremont to Byford
Pretty boring, nearly took a wrong turn on the detour after Parry Ave as I was day dreaming. At least the underpass at Armadale Rd is open again, complete with shining new bus road alongside.
Maybe some cripple will be ready for a ride soon to make things more interesting.
Pretty boring, nearly took a wrong turn on the detour after Parry Ave as I was day dreaming. At least the underpass at Armadale Rd is open again, complete with shining new bus road alongside.
Maybe some cripple will be ready for a ride soon to make things more interesting.
Wednesday Jul 9, 2014 #
5 PM
Running (Byford flats) 1:01:03 [3] 11.51 km (5:18 / km) +35m 5:13 / km
shoes: Adidas SuperNova Glide 6 Blue/
Easy cruise from home. Started just before sunset, so a bit of bridle trails as it was getting dark then through the sprawl nearly all with street lights and the moon working nicely for a short section where the street lights haven't been turned on yet.
Tried to get the pace close to 5min/k, but just a bit slower, but wasn't really trying too hard.
Tried to get the pace close to 5min/k, but just a bit slower, but wasn't really trying too hard.