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Training Log Archive: MTBjen

In the 30 days ending Apr 30, 2009:

	activity	#	time	miles		km		+m
	Roadie	8	12:02:10	179.95		289.6
	Run	13	11:25:25	26.77		43.08
	Commute	7	9:30:00	129.87	(4:23)	209.0	(2:44)
	Windtrainer	4	3:31:14	9.94		16.0
	MTB	3	2:38:00	15.53		25.0
	Paddle	3	2:17:00	6.84		11.0
	Orienteering	2	1:22:08	3.73		6.0
	Swim	1	10:00	0.31	(32:11)	0.5	(20:00)
	Trek	3	3
	Total	26	42:56:00	372.93		600.18
	[1-5]	25	42:40:49
averages - sleep:6.6

4:04

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» now

Thursday Apr 30, 2009 #

Run long (trogaining) 1:44:00 [3]
slept:8.0 shoes: Metallic blue Asics

Another afternoon variety run with Jess and Wil. Various circles around Kings Park with various combinations of me, Jess and Wil. It went surprisingly quickly (the time i mean, not our pace!) and I'm not as shattered afterwards as last time.

C • Ben? 2

Tuesday Apr 28, 2009 #

Commute 27:00 [3] 12.0 km (2:15 / km)
slept:7.0 shoes: Crusty Malvern Star

I did THINK about doing the group ride, really. Shame I never set an alarm :)

Commute 32:00 [3] 13.0 km (2:28 / km)
shoes: Crusty Malvern Star

Run 43:00
shoes: Feet

I enjoyed running tonight. Don't tell anyone. Warmup/cooldown from the shops to Floreat and back.
7 x 2min hard 2min easy in soft sand, with some very small hills which felt bigger.

Monday Apr 27, 2009 #

Roadie 2:15:00 [3] 61.0 km (2:13 / km)
slept:6.5 shoes: Shiny carbon pro lite

Fun ride with John and Danger (once we turned him the right way up). They had broken each other yesterday so I was able to keep up today. Round the river, usual stuff. Had lunch in the park then pottered around Scotch checking control locations. Ooooh there are some doozies in there... :-) Cruised home up the coast. Another gorgeous sunny day for riding bikes.

C • need a mtb 3

Sunday Apr 26, 2009 #

Roadie 1:48:00 [3]
slept:5.0 shoes: Shiny carbon pro lite

Thanks very much to Juffy for the brilliant OCAD lesson! I am very inspired :-) All my culverts will now point themselves in the right direction with rigid military efficiency. But then I slept horribly, dreaming about OCAD. Every time i shut my eyes little crumpler logos marched across the back of my eyelids. Eventually at 3am I got up and counted team and individual points and formatted pictures until i got tired again! Oooh dear.

Gorgeous morning for a ride - I even enjoyed Greenmount hill! Rode to the orienteering event at John Forrest. On the way back I stopped at the servo for a drink. Some bogan drove past and shouted at me to 'get a car' while I was sitting on the ground. Good idea, i thought, so i got into the next car that pulled up. Tall bloke, a bit funny looking but he seemed nice enough and took me all the way home.

Orienteering (John Forrest H3) 1:22:00 [3] 6.0 km (13:40 / km)
shoes: fluoro yellow trabucos

Thanks Grilla/Fizzyred/Eoin etc for a fun course and a lovely area. I won't claim to have spiked any controls but I didn't get really lost either. Just zigzagged slowly and inefficiently around the course. I tried to run a bit, which always makes me go the wrong way, and every time I was homing in on a control, Ken "the terminator" Brownlie would appear out of the bushes and punch it before disappearing again. It was a bit frightening. I am getting better though, I stayed in touch with the map and seemed to get my bearings a bit more accurate than usual.

Saturday Apr 25, 2009 #

Run (control putting-out) 35:00 [2]
slept:6.0 shoes: Retro green Asics

Fun jog with Haggles. He was very helpful, tipped all the controls and SI boxes out of the bag and dribbled on them every time I was putting one up. Did a few tennis ball laps of the oval on the way home too.

MTB (control putting-out) 20:00 [1]
shoes: Yeti ASR

Put out the rest of the controls out later - bad route choice, i had to throw my bike over the 8ft fence. Lucky no Orienteering officials were watching.

Friday Apr 24, 2009 #

Roadie 1:27:00 [3] 45.0 km (1:56 / km)
slept:7.0 shoes: Shiny carbon pro lite

Lovely sunny day and a civilised 10am start. Met Dalto/John/Fletch at the Narrows for a river loop. Usually river loop=social ride so i was perhaps not psyched up enough for the mission that john was on today! But it was fun. I won the first hill points, quickly before Fletch realised they existed. Some guy in red baggy shorts who was not wil took the second hill, then turned off before we could repass. Then we really did see Wil!
We did some accelerating roll-throughs for a bit too. It got harder and I was not sad to be stopping at the Narrows. Legs feel happily like they've done something now.

Run intervals 42:00
shoes: Retro green Asics

Fartlek at McGillivray.
3 sets of 6x30/30s
Big group tonight and everyone ran fast except Jess who ran really fast, and me, who really didn't.

Wednesday Apr 22, 2009 #

Run (commute) 31:40 [2] 5.5 km (5:45 / km)
slept:7.0 shoes: Metallic blue Asics

Leg one of my commuting drop set. Run to bike shop.

Roadie (commute) 1:23:00 [3] 35.0 km (2:22 / km)
shoes: Shiny carbon pro lite

Leg two of commuting drop set. Ride from bike shop to Tooms' Trade-marked Aardvark Cleaner to pick up John's car, via a lunch stop and mum-paced Kings Park Pootle.

Commute (drive) 15:00 [0] 20.0 km (45 / km)

Leg three of the commuting drop set. Drive from TTAC via tyre shop to pick up tyre (which they fixed! Dolf, I will give you their number!) and then home to fix other car.

Note

The drop set went very well, I am feeling appropriately tired, and am now holed up at home with a full contingent of bikes, shoes, and several cars. Only thing that seems wrong is that at some point I took John's car away from his work car park, and left him there. If he is not home by morning I will head back and pick him up.

Tuesday Apr 21, 2009 #

Run (course checking) 17:10 [3] 3.2 km (5:22 / km)
slept:7.0 shoes: Metallic blue Asics

Checking the Hale course. Maybe I will make it a touch longer.... any preferences? Is 3.2km worth $10?

C • Sprint length 19

Run 10:10 [3] 1.98 km (5:08 / km)
shoes: Metallic blue Asics

To Hale and back.

Commute 27:30 [2] 12.0 km (2:18 / km)
shoes: Flumpcycle

Very uninspired pootle to work. I left home after I was meant to start work and still wasn't motivated to hurry.

C • Some days are just like that. 1

Commute 30:00 [3] 13.0 km (2:18 / km)
shoes: Flumpcycle

Ran into pink Meg on her pink machine and rode the long way having a chat, but unfortunately still got to running just in time to start the time trial.

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Metallic blue Asics

Run race (golf course 5k tt) 23:07 [4] 5.0 km (4:37 / km)
shoes: Metallic blue Asics

John started me off with Fletch2! How is that fair? And behind Jess! Bah. I was pretty stiff to start with but it got better and i was 1min slower than my PB but also 1min faster than my last effort.
Weary now.

Monday Apr 20, 2009 #

Commute 26:30 [3] 12.0 km (2:13 / km)
slept:7.0 shoes: Shiny carbon pro lite

Lovely morning for a ride! And commuting is fun on a fast bike. :-)

Commute 14:00 [2] 6.0 km (2:20 / km)
shoes: Shiny carbon pro lite

Pootle to Parents' Place

Run long (ro-training) 1:40:00 [3]
shoes: Brooks trail shoes

A variety run, first just me, then me and wil, then wil and I and karen, then andre and me and wil and karen, then wil, andre and I, then me and wil, then just I again.
Around and around Kings Park, we went, with everyone entering and exiting the Kings Park vortex at different tangents. After an agonisingly plodful 10min I felt pretty good, and even made it longer on purpose at the end.
And it was nearly 1/12 of a rogaine. Easy!

C • More impressment! 5

Sunday Apr 19, 2009 #

Roadie race (Coogee Tri) 33:10 [5] 20.0 km (1:40 / km)
shoes: Shiny carbon pro lite

I cheated and did the tri in a team - and am completely sold, it is far far more fun.
Had a bit of a fright when Jess appeared out of the water between John and Wade Kelly, which she had not led me to expect with all her downplaying before the race.
I rode as hard as i could, right from the start, with the aim of passing lots of people and staying ahead of Wade who was only about 30sec back, for as long as i can. For the first three laps i was gaining on John, but he pulled away at the end. Wade passed me at the start of lap three too.
I felt good today, I think all the windtrainer and research stuff has taught me just how much hurt is sustainable. Good fun.

Paddle race (Coogee Tri) 30:00 [4] 5.0 km (6:00 / km)
shoes: Fenn XT

Forgot to time this bit. Jess ran really well and didn't lose too much time on the boys. I started the paddle in 5th, passed one plastic ski and got passed on the second lap by a funny-shaped kayak thing. Tried to keep the O'Leary technique going which helped. Good fun.

John came second overall and Jess and I won our category! It was the pairs category, and included all the men's pairs, which was pretty funny. We won giant wine glasses. Almost as useful as a waterproof toilet roll holder.

C • don't knock my prize 5

Saturday Apr 18, 2009 #

Roadie 1:25:00 [3] 40.0 km (2:08 / km)
shoes: Shiny carbon pro lite

ish. I took the computer off. Much of it was a pootle except for the bit from about City Beach to Freo where i raced a triathlete in a cute one-piece outfit and a series of roadies.
To Aquinas, then i pootled around unloggably putting out controls.

Friday Apr 17, 2009 #

Note
slept:5.0 (rest day)

Bah. Really grumpy about missing running, after a long and frustrating day. My car tyre exploded 1km from the map shop at 4.56, so I did have a bit of a run to get there in time- I didn't run a 1km PB, but luckily they were there a bit late. On the plus side, I got to ride in a really really big yellow truck with my car on the back of it!

C • I hate the big yellow truck. 36

Thursday Apr 16, 2009 #

Paddle 45:00 [3] 6.0 km (7:30 / km)
slept:7.0 shoes: Fenn XT

Early morning paddle, which was quite fun once I had bravely negotiated the monstrous shore break.
We blobbed to the scratching post, waved to the City Beach Thursday Morning Arm Paddling Group as they went past and then had a handicapped race back. John gave me a 2min head start and passed me after about 4min. Bah.

C • 1

C • More like 9mins 1

Wednesday Apr 15, 2009 #

Run long 1:03:00 [3]
slept:7.0 shoes: Metallic blue Asics

Rogaine training with Wil. 60min isn't much but wait til i increase it by 10% a day until June. Legs sore and empty from my silly 2nd rep last night.

Windtrainer 1:05:00
shoes: Shiny carbon pro lite

More sadistic spin sessions with Mr John.
Warmup, horrid little pyramid thing.
3x(5min hard 5min harder) + 1x(3min harder 2min harderer)
Cooldown.
Quads burned and burned in the first 10min set and I nearly bailed, but glad I didn't because it improved. Felt good afterwards! Now for a long evening of quad stretching and icecream (thanks Dangerman!)

Tuesday Apr 14, 2009 #

Commute 27:00 [3] 13.0 km (2:05 / km)
slept:6.0 shoes: Shiny carbon pro lite

It started out slow but then someone passed me.

Commute 27:00 [2] 12.0 km (2:15 / km)
shoes: Shiny carbon pro lite

Sneaky lunchtime trip to see the anaesthetist. He asked me a couple of questions, looked in my mouth, we had a pleasant chat for 5min about the pros and cons of emergency medicine and some old friends of his from medical school and the anaconda race, and then I payed him $134. I think I am in the wrong specialty.

Commute 28:00 [3] 13.0 km (2:09 / km)
shoes: Shiny carbon pro lite

To running, using roadies to wind up my motivation for my heavily advertised 1k PB!!! Yeah! Everyone come down to City Beach to see me crack 4min!!

Run 20:00 3.5 km (5:43 / km)
shoes: Metallic blue Asics

Run intervals (City Beach oval 1k's) 25:05 [5] 6.0 km (4:11 / km)
shoes: Metallic blue Asics

Yeah! PB by 20sec :-) I did a warm up 1km, then smashed myself for the advertised PB. Then I was broken, but still tried to run every second one (ie, the downhill ones) faster.

4.20 3.44 4.35 3.56 4.24 4.06

Monday Apr 13, 2009 #

Orienteering (OCADding) 1 [0]
slept:6.5 shoes: Hat of Patience

Orienteering (fieldwork) 1 [0]
shoes: fluoro yellow trabucos

Orienteering (OCADding) 1 [0]
shoes: Elbows

Orienteering (course setting) 1 [0]
shoes: Comfy couch

Orienteering (OCADding) 1 [0]
shoes: Hat of Patience

Orienteering (fieldwork) 1 [0]
shoes: Little red raincoat

Orienteering (OCADding) 1 [0]
shoes: Socks (no toes)

Orienteering (website manipulation) 1 [0]
shoes: Hat of Patience

Note

Wow I did more training sessions on Monday than John did! :-)

C • Impressive... 16

Sunday Apr 12, 2009 #

Paddle 1:02:00
slept:8.0 shoes: Fenn XT

Fun paddle with John and Martin. From Floreat to the scratching post (19min) then a solid handicapped race-ish back (20min, into the wind). Couple of sprints from the drain to Floreat, then back in via one of my typically graceful dismounts.

Saturday Apr 11, 2009 #

MTB (truncated) 1:00:00 [3]
slept:7.0 shoes: Yeti ASR

Yes, well it started out well! And ended up being a relaxing chat in the bush followed by an icecream. Can't complain really.

Trek (mapping) 1 [0]
shoes: Feet

nearly finished Aquinas!

C • Did you see me? 3

Windtrainer 56:00
shoes: Shiny carbon pro lite

Legs felt heavy and I was sleepy, so I nearly didn't start, and then nearly pulled out after each rep. But it's always nice to finish the set.

Warmup, 6x5min hard with 2min recoveries, then some single leg stuff and a cooldown.
Missed 2x2min recoveries - John wasn't happy letting me out of the kitchen so i had to run back there a couple of times.

Friday Apr 10, 2009 #

Run race (2k TT) 8:14 [5] 2.0 km (4:07 / km)
slept:6.0 shoes: fluoro yellow trabucos

PB by 5sec!

Run warm up/down 25:00 [2]
shoes: fluoro yellow trabucos

Warmup/down/run throughs/drills

Thursday Apr 9, 2009 #

Windtrainer (16k TT) 26:31 [5] 16.0 km (1:39 / km)
slept:7.0

Second 16kTT at ECU. 7sec slower than the last one- shame, i didn't think i could go harder but probably could have found 7sec in there somewhere

Windtrainer warm up/down 20:00 [2]

Wednesday Apr 8, 2009 #

Run (beach) 1:03:00
shoes: Feet

20min in soft sand on my own, then the rest was a gossippy run with Vera, from North Cott to Cott to Swanny and back.

Swim (SWIM!!!!!) 10:00 [3] 0.5 km (20:00 / km)
shoes: Feet

A SWIM!
With Vera and Liza up and down from Cott. They were a gun rotto swim team but I kept up :-) (through supreme talent, not shameless drafting...)

Windtrainer race (VO2 max test) 43:43

2nd VO2 max test at ECU. 10min warmup/cooldown. 5min increments from 100W increasing in 50s. This time I lasted 74sec longer at 300W than last time. VO2 max 57. Apparently my threshold is very very close to my max, which is why i feel like it is easy easy easy and then suddenly it's all over - I thought I was just soft and giving up at the first sign of difficulty.

Tuesday Apr 7, 2009 #

Commute 28:00 [3] 12.0 km (2:20 / km)
slept:7.0 shoes: Crusty Malvern Star

Looking forward to May 24, when I can do something other than commute! Lovely morning for riding.

Commute 29:00 [3] 13.0 km (2:14 / km)
shoes: Crusty Malvern Star

Found and chased and rode away from a roadie :) but still didn't quite make it to running on time, so I had to do the warmup/cool down on my bike. Shame.

Commute warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Flumpcycle

Run intervals 26:51 [5] 6.5 km (4:08 / km)
shoes: fluoro yellow trabucos

I was looking forward to running tonight - and I feel pretty good about these given that my 1km PB is 4.04 and my overall pace tonight 4.08. I think having not trained for 2 weeks helps.

4x1500m

6.19 6.09 6.12 6.24

First one I pushed hard. 2 and 3 i pushed hard and then chased Jess down in the last 400m (she ran away from me at about 6-900m but then would fade a bit). On the 4th Jess ran away as usual but I had nothing left and she just kept running away. I stayed ahead of Liz but not by as much.
I jogged the loop backwards to the 500m mark and then paced Jess for the end of her 4th rep - 500m 1.47

Note

Those 1500's were a minute faster than the last time i did that session! Although it was 1 week post rogaine.

C • Yeah 2

Monday Apr 6, 2009 #

Commute (Super Commute) 3:00:00 [2] 30.0 km (6:00 / km)
shoes: Purple Endorfinn

Today I thought with the Avon Descent looming up and all the downriver practises to enjoy that I'd get some paddling fitness up. So really really early, even before John got up, I drove to Floreat and paddled to work on the resistance ski. It was lovely, lots of girly things to be happy about, flowers, sunshine, happy people, fish, and even had some paddling commuter races as I joined the rush from Freo to Barrack St. Tough going through the Narrows as we all got squished together. No pedestrian crossings today, I might do this again sometime! Luckily I took my bike lock with me wrapped round the boat for added resistance as I don't have time today to do lat pulldown drop-sets - AND I could use it to secure my boat at the river's edge. I chained it to a big circular wheel thing on the foreshore - I don't think anyone ever uses it so that should be ok. Giggle.

C • Nice dream? 10

Commute 29:00 [3] 12.0 km (2:25 / km)
slept:7.0 shoes: Crusty Malvern Star

After that i caught the bus home - I had to make sure John got out of bed in time to get to work at 3pm. Lucky I did because he had slept through his alarm and had gotten all tangled in the sheets trying to do his swim session in bed. Both him and the dog would have starved to death if I hadn't managed to release him.
Then i rode to work. The second commute was really boring, except through Subi where I thought i had the sun in my eyes but really it was tRicky coming towards me. I was so blinded that I didn't see him until it was too late to say hello. I could still see the remains of Andre stuck to the bottom of his shoes too, which scared me a bit so i rode off fast.
Spinspinspinspin... i passed two commuters with noisier bikes than mine!

Commute (bludge) 35:00 [2] 13.0 km (2:42 / km)
shoes: Flumpcycle

Proper pootle home again. Feeling a bit pre-coldy today, so i am going to think about vitamin C while I OCAD and hope it goes away.
I had two minor victories today, one against an Excel spreadsheet and the other against a petty receptionist. Nice. I did lose a battle though to a screaming 2 year old who kicked me in the stomach.
Jen 2:World 1

Sunday Apr 5, 2009 #

Roadie 1:09:00 [3] 32.0 km (2:09 / km)
slept:6.0 shoes: Shiny carbon pro lite

Nice solid ride to Hillarys to watch John in another silly race. I had fun taking photos, and got some great ideas for next time from a girl who was wearing a mini skirt, a pink tanktop with "Pete" written across it in yellow letters, and had pink and yellow pompoms.

C • Hopefully... 2

Trek (mapping) 1 [0]
shoes: fluoro yellow trabucos

Aquinas is going to be a fun map!

Saturday Apr 4, 2009 #

MTB 48:00 [3] 20.0 km (2:24 / km)
shoes: Yeti ASR

Fun ride to Mosman Park, via all the fun bits i could think of (there aren't many, to be honest, but it was more fun than being on a roadie)

MTB (control putting-out) 30:00 [1] 5.0 km (6:00 / km)
shoes: Yeti ASR

Round and round Minim Cove collecting double-Gs

Friday Apr 3, 2009 #

Run intervals 16:08 [5] 4.2 km (3:50 / km)
slept:4.5 shoes: fluoro yellow trabucos

6x700m at McGillivray

2.43 2.39 2.43 2.43 2.41 2.39

Run warm up/down 17:00 [2] 2.7 km (6:18 / km)
shoes: fluoro yellow trabucos

Thursday Apr 2, 2009 #

Note
(rest day)

Didn't feel that restful though. I must be able to log something... I nearly walked from Freo to Rockers last night after meeting my taxi driver for the evening. "Ooh how safe I feel having a doctor and a box of blood in my car!" he said excitedly, before telling me at length about his medical history. "in the mornings, i take aspirin!" he said."for my heart! My GP has a heart problem just like mine!! I like to drive very slowly! that is why the car behind keeps flashing it's lights, but i am going to ignore him!"

C • It is annoying 3

Wednesday Apr 1, 2009 #

Roadie 1:21:00 [3] 38.6 km (2:06 / km)
shoes: Shiny carbon pro lite

To Aquinas the head-wind way.

Trek (mapping) 1 [0]
shoes: Feet

What a lovely day for pottering around :-)

Roadie (hungry) 41:00 [3] 18.0 km (2:17 / km)
shoes: Shiny carbon pro lite

Home the short way. I nearly died of starvation except that at the servo you could buy "2 bottles of gatorade for $6, get one free". Odd, i thought, since they charge $4 ($4!!) for 1, it is only half-a-one free. It turns out the free one was extra, but i guess a simple "3 for $6" doesn't allow you to write "FREEEEE!" on the poster.
How silly. I drank two of them (the cheap one and the free one) and am saving the $4 one for a special occasion, since it cost so much.

C • a BOGOF 8

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