Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: MTBjen

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	Roadie	17	23:56:00	395.44	(3:38)	636.4	(2:15)
	Run	14	14:35:07	46.12		74.22		200
	Windtrainer	6	4:54:00
	MTB	2	4:30:00	29.83		48.0
	Paddle	4	3:31:00	4.66		7.5
	Strength/Core	14	3:20:00
	Orienteering	2	3:14:00	11.56	(16:47)	18.6	(10:26)
	MTBO	3	3:02:00
	Armchair nav	2	1:00:00
	Trek	1	9:24
	Total	27	62:11:31	487.6		784.72		200
	[1-5]	27	59:11:31
averages - sleep:7.6

4:14

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» now

Monday Jun 30, 2008 #

Windtrainer intervals 1:00:00 [4]
slept:7.0 shoes: Mongoose Roadie

10min warmup
small chainring pyramid
4x1min each leg
10x 1min hard/1min spin
small chainring pyramid
cooldown
I am quite proud of getting up early enough to do this one!

Strength/Core (posture stuff) 10:00 [0]
shoes: Bouncy yellow ball

Sunday Jun 29, 2008 #

MTBO (goatfarm) 1:22:00 [3]
slept:8.0 shoes: Crusty Malvern Star

Combined the worst i've ridden and the worst nav for a long time today. I should have stayed at home when i realised my real bike was unfixable, so took the crusty old one instead. The pedals didn't work and neither did the gears, and the seat seemed to get progressively higher. But at least the brakes worked! Did lots of walking anyway up the hills. Completely and horribly messed up the first four controls due to my mind being elsewhere but managed to pull myself together and actually did the sprint bit after the map change reasonably ok (well, given that it was a complex area, i don't think anyone would have ridden it smoothly.)
Grrr.
Luckily did the medium course so i wasn't out there all day.

Paddle (plod) 56:00 [2]
shoes: Fenn XT

From Garrett Rd bridge. It rained.

Strength/Core (posture stuff) 15:00 [0]
shoes: Bouncy yellow ball

Saturday Jun 28, 2008 #

Run long 1:25:00 [3]
slept:7.0 shoes: Brooks trail shoes

Great run from Floreat beach, trails through Reabold, to Cott golf course and back up the beach. With John, Pete, Karen, Will, and a bloke called Wade who is a very shiny geared up triathlete who is going to replace John in the caffeinated AR. Seemed like a decent pace to me (although probably not for the boys) and i managed to keep up pretty well with a lot of effort. Got back to find pete and wil's cars broken into which sucked, and also meant pete couldn't come riding because the idiots stole his shoes. Hope they find them useful.

C • Bloody thieves 13

Roadie 2:04:00 [3] 56.2 km (2:12 / km)
shoes: Mongoose Roadie

Got edgy after that so we drove the cars home and rode from there, up the coast to freo and around the river, to subi along the railway and back home. Just John, Wade and I for the ride. Wade changed into an entirely different shiny outfit to match his bike. He made some quiet comments about scungy MTBers and orienteers but to his credit was not too embarrassed to ride with us. It was pretty windy and i rode HARD. Tried to anyway. I thought i'd push as long as i could and then just sit behind and bludge, but by the time i got tired the other two had already decided to settle in and bludge, which kept me in front and honest. Good fun. Pretty shattered by the end, and not that disappointed that the squally weather and choppy swell made paddling unwise. The bakery was awesome, after all that!

C • 'Down' the coast 2

Strength/Core 20:00 [0]
shoes: Bouncy yellow ball

I learned a new quad stretch tonight which i think is physically impossible. John claims that no, for normal people it would be easy, so i am going to persist but i hope he is not just having me on.

Friday Jun 27, 2008 #

Run 54:00 [3]
slept:8.0 shoes: Metallic blue Asics

With Vera around Kings Park/UWA. Perfect morning- we had a nice civilised late start and just missed the rain.

Roadie intervals 1:36:00 [3] 39.7 km (2:25 / km)
shoes: Mongoose Roadie

To meet Vera and home again, including (after the run) 3 hard laps of kings park with 5min recoveries.

11.28 11.26 11.18

I had a terrible attack of laziness in the middle of this ride, and after some bargaining (yes, out loud) between lazy jen and bike jen, we settled on three laps of kings park (but they had to be proper ones) instead of the four i was meant to do. Each lap had to be faster, and if there was any slacking off then bike jen would do a fourth lap. So lazy jen pulled her finger out.
The third one was faster than was necessary for the bargain. Not, unfortunately, due to any intrinsic mental tuffness or drive on my part. Only because someone passed me at the bottom of the big hill. I did the repass, then killed myself trying to stay in front. When i got to the roundabout and looked back he was 300m behind, so i shouldn't have bothered.
Nearly got killed on the way home so many times by idiot drivers that i stopped and checked my driver's licence to make sure i am not tRicky.

Run intervals (beach fartlek) 30:00 [4]
shoes: Feet

A bit weary so i fell off the back a bit.
warmup, then 1 2 3 2 1 and a few 30sec efforts with 1min recoveries

Run warm up/down (beach session) 15:00 [2]
shoes: Feet

Tonight was cold, windy, and raining, and the front came through just after we started the session, so we made it a bit shorter.

Strength/Core (beach session) 25:00 [3]
shoes: Feet

usual stuff

Armchair nav (map memory stuff) 30:00 [0]
shoes: Comfy couch

Memory of a goldfish tonight. We gave up in the end because it was too embarrassing! John called it a lesson in 'why you should be well rested before a world champs orienteering event'.

Thursday Jun 26, 2008 #

Windtrainer warm up/down 18:00 [2]
slept:7.0 shoes: Mongoose Roadie

Warmup and recoveries

Windtrainer intervals 27:00 [5]
shoes: Mongoose Roadie

3 lots of 1 2 3 2 1 with 1min recoveries.
I am planning to get one of those ejector buttons, so that when i finish the windtrainer set i can wind the cadence up to 130 and then spit myself and the bike over the fence and off to work. Getting off and unscrewing the thingo just seems so old-fashioned.

Roadie (commute) 30:00 [3] 13.0 km (2:18 / km)
shoes: Mongoose Roadie

To work. Can't believe John didn't tell me to put on long sleeves and a nose cover when I left. It was warm in the garage, but riding to work in a singlet (as opposed to a pikelet) was a bit bracing. Most of my fingers are still strewn along the side of the freeway and my nose is cold and a funny colour. Silly john, he just doesn't think ahead.

C • Classic! 2

Roadie (commute) 31:00 [3] 13.0 km (2:23 / km)
shoes: Mongoose Roadie

Home

Wednesday Jun 25, 2008 #

Windtrainer 34:00 [5]
slept:8.0 shoes: Mongoose Roadie

Had an early start at work so could only fit in a short set, so i made it hard.
10min warmup including some single leg stuff
3x 4min hard hard and 2min off
2x 1min each leg then 2min all out sprint.
Cooled down by riding to work. Had a great commute because even riding hard felt easy after that warmup! Lovely day for riding too, not too cold but not quite raining.

Roadie (commute) 28:30 [3] 13.0 km (2:12 / km)
shoes: Mongoose Roadie

To work. Some roadie all in blue tried to race me at the lights but not for long, ahaha.

Roadie (commute) 30:30 [3] 13.0 km (2:21 / km)
shoes: Mongoose Roadie

Home again

Run (dog plod) 50:00 [3]
shoes: Retro green Asics

Just me and Haggles tonight. Just because john takes a night off everyone decides its ok, the piking bunch of soft pikers. We ran from home around the golf course with a lap of the drive in and a few extra bits, with a quick run past the pool to check out the empty car park.

C • semester reports 4

Tuesday Jun 24, 2008 #

Roadie (Floreat Group) 1:10:00 [3] 35.0 km (2:00 / km)
slept:8.0 shoes: Mongoose Roadie

Still getting used to my bike having moving parts. Some of them move too much, and i nearly got badly squashed when the back wheel fell off without warning. Then i nearly got run over by a truck but unfortunately still made it to the group ride. Got dropped by about 10m on the col-du-leighton, but caught them again before McCabe (not traffic light-assisted either this time!) Stayed with them until the first hill, up which they suddenly vanished, without a trace. Couldn't even spot the tail end disappearing around corners like usual. I have never been so quickly and depressingly totally dropped before. Amazingly they were still there when i got to CCGS and let me ride with them after that. Some bloke all wrapped up in 10 layers of fleece said i was really hard, for not having a beanie on, and then told John off for pushing the pace at the front when his girlfriend had fallen off the back. Thank you, random roadie. I'm sure it would help my training no end if the whole group slowed down for the sake of my ego.

Roadie (commute) 20:00 [2] 8.0 km (2:30 / km)
shoes: Mongoose Roadie

To work 1 then to work 2, the shortest possible way.

Roadie (commute) 30:00 [3] 13.0 km (2:18 / km)
shoes: Mongoose Roadie

Home

Run warm up/down 42:00 [2] 7.0 km (6:00 / km)
shoes: Retro green Asics

From the pool to reabold and back, plus recoveries down the hill

Run hills (Reabold long slog) 24:06 [5] 4.0 km (6:02 / km)
shoes: Retro green Asics

Reps up reabold the back way. long reps from perry lakes drive (about 1k), short from the base of the hill (710m)

Long short short short long
6.01 3.57 4.14 4.01 5.53

Felt AWFUL the whole time. Legs hurt everywhere, i blame the intense calf loosening episode but at least they do feel looser so i guess they will improve. I couldn't even keep up with meg tonight, but through sheer stubbornity stayed in front of linda. Fastest rep tonight matched the slowest one from last week. Urgh.

Strength/Core 5:00 [0]
shoes: Bouncy yellow ball

Monday Jun 23, 2008 #

Note
slept:7.0 (rest day)

Still tired and grotty but looking forward to a ride tomorrow! Can I log the hour or so spent picking prickles out of my knees, since it is an integral part of being a stupid orienteer?

Note

John has been hassling me about tight calf muscles and painful shin bones (apparently this is not normal) so I took advantage of another sick day and did some ice massaging and stuff and then (!!) let him trigger point my soleuses. Solice? Soleii? Which hurt more than anything in the world and made me cry. Not going to feel sorry for people with kidney stones any more, they don't know what pain is. Today my legs are all wobbly, i think the muscles were so tight that they were holding the bones up.

Sunday Jun 22, 2008 #

Orienteering (badge event) 1:40:00 [2] 7.9 km (12:39 / km)
slept:9.0 (sick) shoes: Brooks trail shoes

Mostly walked my first W21A course, carefully balancing my enormous mucus-filled head on my neck. Luckily it didn't fall off because i never would have found it in the chest-high thick prickles that covered most of the map. Glad i wasn't trying to race it, i don't think running would have been any faster, and would only have been incredibly frustrating. As it was i quite enjoyed my potter in the sunshine, and didn't make any real errors. The course was 6.5km and i did 7.9, but most of that was avoiding green rather than being lost.
I used attackpoints today, for the first time. As opposed to using Attackpoint, which i have done for 6months now but is quite different. Also i read the contours properly and hardly used my compass except to check general directions (to avoid my contouring-all-the-way-around-the-hill trick from last time). So it was a useful run, if a bit prickly.

Saturday Jun 21, 2008 #

Note
slept:12.0 (sick) (rest day)

Ur yuck. I can't even say, oh, at least i got that assignment finished, because i slept all day and didn't start it until 4. But i did do some long-anticipated bike fixing which is a Good Thing.

Friday Jun 20, 2008 #

MTB (very social) 1:30:00 [2]
slept:8.0 (sick) shoes: Rocky Mountain Instinct

With ngaire, mark and joel. Had a lovely lunch in the sunshine at the Jarrahdale general store (which makes great food! Will have to keep that in mind) and then did a long loop at langford park at chatting pace. Good fun, especially since i was all mucussy and not in the mood for anything harder.

Run 50:00 [3]
shoes: Feet

Not in the mood for fartlek so jogged from home up and down the grass strips to the beach. 30min there. Plus all the circling in the beach session (which i tried to run properly but not hard) and a cool down after.

Strength/Core (beach session) 25:00 [2]
shoes: Feet

Usual stuff. Felt crappy but luckily john had killed everyone with the fartlek session so i still caught them in the cardio bit

Thursday Jun 19, 2008 #

Run 58:00 [3] 10.0 km (5:48 / km)
slept:7.0 shoes: Metallic blue Asics

Still slept badly and now have a cold too. Whinge, whinge. Nice freezing run with vera through UWA and around the river.

C • User Feedback 2

Roadie (commute) 39:00 [2] 17.0 km (2:18 / km)
shoes: Mongoose Roadie

To meet vera then to work.

Roadie (commute) 33:00 [1] 13.0 km (2:32 / km)
shoes: Mongoose Roadie

Slowest ride home ever! Barely raised a sweat.

Wednesday Jun 18, 2008 #

Windtrainer (warmup/down/recoveries) 30:00 [2]
slept:7.5 shoes: Mongoose Roadie

Windtrainer (intervals) 30:00 [5]
shoes: Mongoose Roadie

Hard to get going today. Dog played chicken with my foot for a while and then systematically ate most of a rubber ball. Mmm nutritious.
10min warmup
3 x (5min hard 5min harder 5min easy)
10min cooldown including 3 sets of single leg drills. Right leg is so uncoordinated! Left leg feeling smug.

Roadie (commute) 28:00 [3] 13.0 km (2:09 / km)
shoes: Mongoose Roadie

Faster than usual, partly due to the new moving parts on my roadie, and partly because of the commuter on my tail. I caught and passed tRicky again today. It was pretty easy because he was going the other way.

C • Dual use path 4

Roadie (commute) 38:00 [3] 17.0 km (2:14 / km)
shoes: Mongoose Roadie

To running. Nice easy ride until i realised that the pool is further away than home, and that i had gone the long way accidentally. Easily caught and passed Evo, who was going so slow that it looked like he was riding in the opposite direction to me.

Run long 1:05:00 [3] 11.2 km (5:48 / km)
shoes: Retro green Asics

Painful run 20m behind John, Stu and the dog. Lots of hills (thanks john!) and soooo cold. Got trapped in the hot shower afterwards hoping alan carpenter wouldn't find out.

Tuesday Jun 17, 2008 #

Roadie (commute) 24:00 [2] 11.0 km (2:11 / km)
slept:6.0 shoes: Mongoose Roadie

Slept horribly for some reason. Rode to the bike shop, got a flat with 1.5km to go and decided to ignore it. While they are tut-tutting at my bike maintenance (couldn't find track pump or chain lube this morning so it looks particularly unloved) they can also tut tut at (and hopefully fix) the flat and any dents in the rims. Stupid bike. Left it locked up outside runners world so hopefully someone will steal it and leave their cervelo behind.

Run (commute) 12:00 [3] 2.0 km (6:00 / km)
shoes: Retro green Asics

To work. Hope they can fix my bike or it will be a long trot home tonight!

Run (commute) 12:00 [2] 2.0 km (6:00 / km)
shoes: Retro green Asics

Back to runners world

Roadie (commute) 24:00 [3] 11.0 km (2:11 / km)

the bike guy said "i hope all that dirt wasn't holding your bike together" haha. Bike guys are always so funny. He sabotaged my bike too, and didn't warn me. When i put the brakes on, the bike stopped, all of a sudden. Stopped briefly and scarily balanced on its front wheel, before deciding not to kill me after all. I was a bit careful after that. The wheels go round a bit better now too, and the chain doesn't stick to the jockey wheels.

Run warm up/down (warmup and back) 43:00 [2] 6.6 km (6:31 / km)
shoes: Retro green Asics

Run hills (horrid reabold ESW) 15:34 [5] 2.84 km (5:29 / km) +200m 4:03 / km
shoes: Retro green Asics

Ran up the hill, then again, and again and again.
4.00 3.54 3.50 3.50
Didn't have a watch so i had to run with Liz, except once when Brian came up behind me making such frightening noises that i managed a big finish sprint.

Monday Jun 16, 2008 #

Note
slept:8.0 (rest day)

Luckily had a long work day today so even if i could have moved, i wouldn't have had time to train. Hands and wrists are so sore i couldn't brush my hair or use a pen, and everything is aching. I guess it was quite a high impact day. For me it was worth it but john didn't make it to swimming which i guess was the icing on top of a day he already didn't much enjoy. Will have to remember that in future when applying pressure...

C • Icing on a cake. 1

Sunday Jun 15, 2008 #

MTB race (6h race) 3:00:00 [5] 48.0 km (3:45 / km)
slept:7.0 shoes: Rocky Mountain Instinct

Raced in a mixed pair with John. It was cold, and rained heavily for large chunks of it. Very, very muddy, with some deep ruts and massive puddles. Everybody's brakes stopped working, the service people ran out of spare brake pads after 2 hours, and after a couple of decent stacks (one right in front of duncan, who had a good laugh) i have still got mud and gravel coming out of some quite strange places, even after a good scrub. Luckily Duncan brought a tent (he loves his tent, and the mud) and a team of anaconda shop-assistants set it up for us proudly, so we had somewhere to get warm and dry between laps.
The first lap was a write-off - really congested as usual, with some stupid chauvenist roadie egos making things a bit unpleasant. The second lap i had no brakes at all, which makes things slower, and a bit more scary. The third lap i rode well. The fourth lap i rode HARD, needing to make sure i was back in time for john to fit in a final lap. So i think my times got progressively faster. Once i had my bike working and the track was clear i tried to push hard and not use the downhills as a bludge, etc, which went reasonably well. Felt strong on the last lap.
Passed Stu/Duncan just after the halfway mark. Also passed the second place mixed team at the same time.
We finished 2nd in the end (just for a change!) but don't feel too bad about being beaten by Anaconda Man and his partner who is an olympian. They only beat us by 10min anyway. Prize money paid for petrol and some of our entry fee.
Oh and we were announced at some stage as "John and Jen who are national world champion orienteerers. Orienteerers on bikes! Amazing!" which is a great plug for the sport and we can expect 200 newbies at the goatfarm in 2 weeks.
It was quite fun, in a muddy way, but i feel a bit bad for making john do it, i don't think MTB is really his thing, especially in the cold.

Oh and lap times:
Total 5:54:31. Laps: 0:46:38 (John 0:44:07) 0:43:08 (John 0:42:50) 0:44:12 (John 0:43:51) 0:43:36 (John 0:46:09)

C • National World Champion Orienteerers 1

Saturday Jun 14, 2008 #

Paddle 50:00 [3]
slept:9.0 shoes: Fenn XT

Matilda Bay almost to the bell tower and back

Friday Jun 13, 2008 #

Roadie (commute) 1:05:00 [3] 27.0 km (2:24 / km)
slept:7.5 shoes: Mongoose Roadie

To work and then to the beach

Run warm up/down (beach session) 20:00 [3]
shoes: Feet

warm up, down and the running-in-circles bits

Strength/Core (beach session) 30:00 [3]
shoes: Feet

Standard stuff. I nearly didn't go because at 5.10 i was still asleep on the couch, and when riding there i couldn't get warm. But in the end, glad i did it. John ran scarily fast on the last couple of run-in-circles bits. And just about lapped me in the cardio bit, with a strange, wild-eyed grin. Sort of like the cat gets when she is being attacked by a rug. I think he was having fun, or perhaps just wanted some cat food.

Thursday Jun 12, 2008 #

Windtrainer 50:00 [5]
slept:7.0 shoes: Mongoose Roadie

VERY unkeen this morning. Legs hurt at the beginning and never stopped hurting. But i do feel masochistically better for having done it.

10min warmup (including small chain ring inverse buried pyramid)
5min hard, 5min harder (HR 154), 3min recovery
5min hard, 5min harder (HR 162), 3min recovery
5min hard
10min cooldown including some single leg drills

I have never done single leg drills before and was never aware of how much my right leg is bludging. I guess that is something else to work on.

Roadie (commute) 31:00 [3] 13.0 km (2:23 / km)
shoes: Mongoose Roadie

Quite enjoyed the ride to work once i stopped shivering, because at least i was not on a windtrainer!

Roadie (commute) 25:00 [2] 11.0 km (2:16 / km)
shoes: Mongoose Roadie

Home via the pub and dinner

Wednesday Jun 11, 2008 #

Run (social) 45:00 [3]
slept:7.0 shoes: Metallic blue Asics

With Vera, through UWA and Kings Park. Nice to catch up on gossip, and even nicer to get my run out of the way in the morning!

Roadie (commute) 40:00 [2] 16.0 km (2:30 / km)
shoes: Mongoose Roadie

Unenthusiastic early morning bludge to meet vera, and then to work.

Roadie (commute) 50:00 [2] 21.0 km (2:23 / km)
shoes: Mongoose Roadie

Even less enthusiastic pootle home. Stopped to say hello to the runners. I wanted to join in but Tooms said, no, you have to have my dinner ready or you will earn another slap. So i went home instead.

Strength/Core (posture stuff) 15:00 [0]
shoes: Bouncy yellow ball

And some pain on the foam roller. Poor legs.

Tuesday Jun 10, 2008 #

Roadie (Floreat Group) 1:19:00 [3] 38.0 km (2:05 / km)
slept:6.5 shoes: Mongoose Roadie

I'm told it was a group ride anyway. I didn't see anyone at all, until i took a short cut at the golf course and just managed to catch the poor sod at the back who'd been discarded by the group. Hung on to the tail end until the regroup and as usual they slowed down after that so it was ok. Until some tall skinny wannabe roadie went to the front and picked up the pace, before dying in the middle of his overenthusiastic finishing sprint.
Then i got stuck in front of a gas heater eating raisin toast and was almost late for work.

C • Poor Sod 9

Roadie (commute) 30:00 [2] 14.0 km (2:09 / km)
shoes: Mongoose Roadie

To work 1 then to work 2. Work 1 was almost loggable this morning as a beefing-up gym session. I came out with really sore forearms and for some reason, thumbs. Got told at length about how the standards of swim squads are falling - let any punter in these days, apparently. And the women's field in the stair climb has never been very strong, because after all, i should never have placed in a race like that. All pretty rich from someone who takes 2 hours to reconstruct an ACL.

Roadie (commute) 32:00 [2] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Home again

Run warm up/down (and recoveries downhill) 35:00 [2]
shoes: Metallic blue Asics

Run hills (Amphitheatre) 11:58 [5] 2.32 km (5:09 / km)
shoes: Metallic blue Asics

Same as last week. Long reps (610m) x3 and short (244m) x2

2.58 3.00 3.11 1.24 1.25

Felt good for 2 reps (and 7sec faster than last time). Halfway up the 3rd my legs seized up and i even walked for 2 or 3 steps before they got embarrassed and agreed to trot painfully instead. The two short ones just hurt. But were the same times as last week. Glad i went in the end, and there was a huge group which makes it a lot more fun.

Strength/Core (posture and glut stuff) 10:00 [0]
shoes: Bouncy yellow ball

Monday Jun 9, 2008 #

MTBO (map memory stuff) 40:00 [2]
slept:8.0 shoes: Rocky Mountain Instinct

Back to the polish single track for some specific polish weather training. Hardest part was dragging john out into the rain, second hardest part was getting the dog back in from the rain. The nav was pretty good except that i got dq'd by the stern polish officials for riding on an out-of-bounds road.

Strength/Core (posture stuff) 5:00 [0]
shoes: Bouncy yellow ball

Sunday Jun 8, 2008 #

Roadie (commute) 1:10:00 [2] 30.0 km (2:20 / km)
slept:7.0 shoes: Mongoose Roadie

To the city, then to grandma's for lunch and home

Trek race (Stair Climb) 9:24 [5]
shoes: Brooks trail shoes

Stair climb for multiple sclerosis up central park tower (1090 stairs). Ran the first 4-5 flights then walked the rest 2 at a time, using my arms a lot just as instructed! It was nowhere near as bad as i had been led to believe... halfway up i realised that there-and-back was 2 flights, not 1 as i thought john had said. Must have got the pace right because i didn't really speed up or slow down much, but was pretty well finished at the end.
Lucrative 10min of work if you can get it... i came second, got 2 trophies and $600 worth of prizes, including a $300 voucher for runner's world who are servicing my bike this week! Handy. Also $100 of beauty therapy which i shall perhaps donate to the pool of admin staff at work, who all did an amazing job getting up the stairs. Also Dr Lynn did it in 13min, and won the prize for the fastest person with MS and was deservedly proud, she's had a tough year.

C • Congratulations!! 13

Strength/Core (poor calf muscles) 15:00 [0]
shoes: Evil foam roller

Saturday Jun 7, 2008 #

Roadie 2:04:00 [3] 58.3 km (2:08 / km)
slept:7.0 shoes: Mongoose Roadie

Really fun ride to start off a morning of training with John, Fletch, Evo and Boltboi. We started at Floreat Beach and rode towards Freo - started off quite sedately and then got engulfed, first by a couple of people and then by a couple of large groups. Sat at the back politely until gaps formed further forward and we couldn't restrain evo any more, so we ended up chasing them on their finish sprint down to freo. They were just a touch slower than the tuesday ride so i kept up on the col du leighton for the first time ever! Around the river from there. No more group but chasing pete amounts to the same thing. I worked superhard but i'm sure he will log it as a gentle recovery ride (if he considers it loggable at all)

Paddle 1:00:00 [3]
shoes: Fenn XT

Paddled from floreat up to brighton and back. Felt tough on the way there (i guess having done no paddling at all doesn't help) but good fun on the way back catching some runs. We all had on hats and sunnies at the end. Ha, Team 1, Ocean 0

Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Metallic blue Asics

Ran from Floreat to home to get the dog, then back to the beach to get the car. Felt pretty good, considering how hard i rode. Managed to keep up (ish) even without a tow rope.

Armchair nav (map memory stuff) 30:00 [0]
shoes: Comfy couch

getting better..

Friday Jun 6, 2008 #

Roadie (commute) 1:05:00 [3] 28.0 km (2:19 / km)
slept:6.5 shoes: Mongoose Roadie

To work and back with Pete-from-work. Quit my Friday job today, yay :) Working 5 days in a row is really a bit much, i can see why noone else does it.
Giving the beach session a miss out of laziness mostly

Thursday Jun 5, 2008 #

Run (commute) 1:04:00 [3] 11.7 km (5:28 / km)
slept:8.0 shoes: Metallic blue Asics

Left the car at parents' and ran the long way into work. 95% grass which was quite an achievement, especially the bit in the city! Great morning for it, it was a bit sad to come inside.

Run 1:00:00 [3]
shoes: Metallic blue Asics

Joined the leotard brigade today! Jacobs Ladder after work is hilarious, it looks like an ant trail only not moving as fast. Lots of pink lycra and not much hard work. I almost got thrown out for wearing boardies and a backpack.
20min run from work to Kings Park, 2 reps up Jacobs Ladder (1.40 going at 3/4 pace counting the steps, 1.31 trying harder) then met lynn, 10min warm up with her, 2 more reps (2.20 with her, 1.40 at 3/4 pace). Counted the steps another couple of times and got 3 different numbers. So there are somewhere between 218 and 268 stairs. 10min cool down.
I feel ok about sunday now, it is only 4 jacobs ladders and the free t-shirt is really nice.

C • Steps-stairs 7

Strength/Core 5:00 [0]
shoes: Bouncy yellow ball

Wednesday Jun 4, 2008 #

Windtrainer 45:00 [5]
slept:7.5 shoes: Mongoose Roadie

10min warmup
5min each hard/harder/easy/hard/harder
10min cool down.
Ouch. Tough session. Thankfully the dog has learned to drop his tennis ball in my hand instead of trying to put it in the drink bottle holder while i'm pedalling, which makes the session a bit more constant.

C • In a spin 1

Roadie (commute) 32:00 [2] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Couldn't feel my legs and had real trouble getting out of the carpark at work. Note to self: don't do a windtrainer set before the stair climb on sunday.

Roadie (commute) 32:00 [2] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Home. Legs so tired that i bailed on running and sat on the couch instead :)

Strength/Core (posture stuff) 10:00 [0]
shoes: Bouncy yellow ball

Tuesday Jun 3, 2008 #

Roadie (Floreat Group) 1:18:00 [4] 38.7 km (2:01 / km)
slept:7.0

Kept up better than usual, but got separated from the back by an impatient car at the roundabout in cott, didn't catch up til the chase group came by and dragged me back to the group on stirling hwy. Then got dropped on the first hill, dropped further on the downhill bit, and managed to haul myself past the slowest two people on devil's elbow. They slowed down after that and it was quite fun. Breakfast even more so. John rode well today, or seemed to (he wasn't sitting at the back pretending to keep me company). Dalto even made a brief cameo appearance but only came as far as oceanic before heading to claremont for a coffee and meeting us at CCGS just in time for his sprint finish.

Roadie (commute) 14:00 [2] 6.0 km (2:20 / km)
shoes: Mongoose Roadie

To work. Stupid easterly wind.

Roadie (commute) 23:00 [3] 10.5 km (2:11 / km)
shoes: Mongoose Roadie

Short way to running. Felt awful when i left work but got energised by chasing roadies.

Run hills (Amphitheatre) 13:29 [5] 2.56 km (5:16 / km)
shoes: Brooks trail shoes

Amphitheatre reps. Short (244m), Long (610m), Long, Long, Short, Short
With recoveries down the hill + 60sec

1.20 3.07 3.07 3.09 1.25 1.21

Felt slow tonight, but according to the Coach I did well considering it was a tough session combining my two worst disciplines (whatever they are. Running, I guess, and mental tuffness. Not a bike to be seen).

C • Worst bits 1

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)

...ish

Strength/Core (posture stuff) 10:00 [0]
shoes: Bouncy yellow ball

Monday Jun 2, 2008 #

MTBO (nav stuff) 1:00:00 [3]
slept:7.0 shoes: Rocky Mountain Instinct

Rode hard circles around the single-track next to the golf course, while looking at maps of poland. Practising choosing attackpoints and exit features which are things i have never used before! Got lost a couple of times in the bushes, probably because the map was of a different country.
John threw in a distraction in the form of a dog chasing me at one point, it worked well and i finished the loop having forgotten to even look at the map

C • Good Session 2

Sunday Jun 1, 2008 #

Orienteering race (Gunapin day 2) 1:34:00 [4] 10.7 km (8:47 / km)
slept:8.0 shoes: Brooks trail shoes

Day 2 was even trickier, with heaps of confusing rocks. Took about half the course to get my head around it, and the last 2 or 3 controls were great. If only the course was 4 hours longer i might have done well...
But i learned a lot this weekend, and had so much fun out there.

Paddle (Evening cruise) 45:00 [3] 7.5 km (6:00 / km)
shoes: Fenn XT

Night paddle with john from matilda bay to the narrows and back, before dinner at parents. Perfectly still, warm evening.

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