Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: MTBjen

In the 30 days ending Jun 30, 2009:

	activity	#	time	miles		km		+m
	Rogaining is Fun	1	16:00:00	43.5	(22:04)	70.0	(13:43)
	Run	13	8:43:44	22.68		36.5
	Roadie	4	6:58:30	71.64		115.3
	MTB	3	6:30:00	37.28		60.0
	Commute	4	3:34:10	60.27	(3:33)	97.0	(2:12)
	Adventure Racing	1	3:17:41	24.67	(8:01)	39.7	(4:59)
	Squash	2	2:30:00
	Orienteering	2	2:19:00	9.01	(15:26)	14.5	(9:35)
	Paddle	1	1:28:00	8.39	(10:29)	13.5	(6:31)
	Swim	1	25:00	0.68	(36:35)	1.1	(22:44)
	Life Coaching	1	1
	Total	25	51:46:06	278.13		447.6
	[1-5]	24	51:46:05
averages - sleep:7.4

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Tuesday Jun 30, 2009 #

Run hills 50:00
slept:8.0 shoes: Retro green Asics

Reabold East. 5 reps (slow, med, fast, slow, slow and stop halfway!)

4.12 4.09 4.06
4.28

The fifth rep i stopped altruistically halfway to keep John company. Haha.
It was really really difficult tonight. It seems that not training makes you less fit, so perhaps i shall have to do some training.

Monday Jun 29, 2009 #

Run 46:00 [3]
shoes: Metallic blue Asics

30min dog jog then another lap on my own. Great fun in the blustery weather.

Sunday Jun 28, 2009 #

Orienteering (Marginata badge) 1:18:00 [3] 8.5 km (9:11 / km)
slept:7.0 shoes: fluoro yellow trabucos

Felt good today - it was lovely out in the bush and i found all the controls with no major mishaps. There was an awesome view from the top of the pointy hill, and lots of purple flowers and water out there. Not particularly clean, but I always knew where I was. Fell twice on my knee, which is now turning purple. I have no excuse now really not to try to run a bit faster next time, except that it won't be as much fun.

C • Excuses 5

Roadie 1:16:00 [3]
shoes: Shiny carbon pro lite

Evening ride to Leederville, up the freeway, across Karrinyup Rd to Trigg. Just as I got to the beach the front came through and I got to surf it all the way home! Great fun but very wet. The swell coming through at Trigg and Scarborough was awesome to watch.

Saturday Jun 27, 2009 #

Squash 1:30:00 [3]
slept:9.0 shoes: Retro green Asics

Fun game with John and his Dad.
I was doing pretty well against a one-legged man and someone twice my age who hadn't played in 10 years, but after half an hour John's Dad got his mojo back and smashed me, then gave me some useful advice for next time. Now I shall have to practice.

Friday Jun 26, 2009 #

Run intervals 47:00
slept:7.0 shoes: Retro green Asics

Warmup etc
12x 300m at 5km pace with 150m jog recovery - meant to be every 3rd one faster but I did every 5th.

81 82 84 84 76
84 82 82 81 77
82 81

Thursday Jun 25, 2009 #

Roadie 1:20:00 [2]
shoes: Shiny carbon pro lite

Just couldn't WAIT to get on my bike this evening, I only wish it could have been just a bit colder and rainier.
We thought we were doing the ultimate condescending couple thing with John on his orange bike and me on a racer so that he was not slowed down too much, until we saw a girl riding next to her boyfriend who was running!

Note

Followed a MI numberplate halfway through town today - a REAL one, with gold crown thingy on from the Minginew Shire council. It took me four sets of red lights to find my phone and find the camera button, and then it turned left! Rude.

Tuesday Jun 23, 2009 #

Run hills (Reabold West) 54:00 9.0 km (6:00 / km)
slept:8.5 shoes: Retro green Asics

Warmup from City Beach shops and back.
4 reps at threshold, 2min recovery then 3 reps fast.
First two felt ok. Second two were nice and slow, jogging with Pip.

2.17 2.17 2.25 2.25

I felt all ready for some hard efforts and really tried on the first one, everything hurt, and it was only 7sec faster! After that I struggled. Guess the weekend took more out of me than I thought.

2.10 2.12 2.15

Monday Jun 22, 2009 #

MTB (mapping) 3:00:00
slept:8.0 shoes: Yeti ASR

I started out trying to look at the map, but the Goatfarm bears so little resemblance to the map that I put it away and resorted to riding and running around all the little tracks with a GPS on.
Got a lot of strange looks and eventually some heavy questioning from the teenaged downhillers on the 4X track. "Wow, cool! Aw look is that really a GPS?? Cool.... Wow is that a map? Cool, are you drawing a map of the Goatfarm? Wow, there must be heaps of tracks on it! Cool!"

C • And the unspoken... 3

Sunday Jun 21, 2009 #

Event: Killamunda Challenge

Adventure Racing (Killamunda Challenge) 3:17:41 [3] 39.7 km (4:59 / km)
slept:5.0 shoes: fluoro yellow trabucos

Thanks John for a great fun day :-)
Story to follow.

MTB (Control collecting) 15:00 [3] 4.0 km (3:45 / km)
shoes: Yeti ASR

Back to get control 11 - this time the way I should have gone in the race, which was far quicker and easier!

Run (Control collecting) 15:00 [2]
shoes: Metallic blue Asics

Jogged around the gravel pit, playing "Stealth Control Collector" while John drove around trying to find me. Just like a computer game only better.

C • Heathen. 1

Run (dog jog) 12:00 [2]
shoes: Metallic blue Asics

Saturday Jun 20, 2009 #

Swim (Swim!!) 25:00 [3] 1.1 km (22:44 / km)
slept:8.0 shoes: Hat of Patience

A swim!
Secretly I quite enjoyed it, but don't tell anyone. The bold park pool is nice and warm, and empty. Of people, I mean, there was plenty of water.
Added the last 100m to prove I was not just there to do the bare minimum.

Run (dog jog) 20:00 [1]
shoes: free teva thongs

Fun invigorating jog in the blustery wind, with some tennis ball stops. We ran the last few min hard when the front came through, since Hageby had forgotten his raincoat.

Friday Jun 19, 2009 #

Run intervals 52:30 8.0 km (6:34 / km)
slept:6.0 shoes: Retro green Asics

7x600m at McGillivray with 200m jog recovery.

2:31 2:37 2:35 2:33 2:34 2:33 2:38

Felt good running, and I had Liz and Nicki to chase until the last rep. Which is why the last rep was slower.

C • running well 2

Thursday Jun 18, 2009 #

Run (dog jog) 20:00 [2]
slept:7.0 shoes: Retro green Asics

Today we were both happy to potter a bit and take the time to sniff some trees, just like the self-help books recommend.

Squash 1:00:00 [3]
shoes: Retro green Asics

Played squash with Vera - it has been so long that I did not have an attackpoint colour for squash yet! She hadn't played in 2 years either, but I had the edge because of my secret training playing Wii tennis. Vera 'accidentally' slapped my bottom a few times but she stopped after I smacked her really, really hard in the back of the head. Actually she stopped doing most things for a few minutes after that. I felt pretty bad, but she rallied and won the next game.
Squash is just as much fun as I remembered and should be played more often.

C • Tomorrow 6

Wednesday Jun 17, 2009 #

Roadie 52:00 22.0 km (2:22 / km)
shoes: Shiny carbon pro lite

Nice sunny ride from home. In the middle I did 7 hard 1km efforts on the service road. Didn't realise before how windy it was but all the South efforts were 1:21 and all the North ones were 1:50. Exactly. Cooldown ride home happened to go past the bakery :-)

Tuesday Jun 16, 2009 #

Run (commute) 1:01:50 [3] 11.5 km (5:23 / km)
slept:7.0 shoes: Retro green Asics

Last commute to the boring job!

Monday Jun 15, 2009 #

Commute 31:00 [3] 13.5 km (2:18 / km)
slept:8.0 shoes: Shiny carbon pro lite

Last cycle commute to my boring job! I went the scenic way, just for fun. Legs feel GREAT this morning, they are a bit tired but happy to have been riding bikes, just like me.
When tRicky came past I stopped and waved, but to no avail.

Commute 31:00 [2] 13.0 km (2:23 / km)
shoes: Shiny carbon pro lite

Last bike commute home from the boring job!

Run (dog jog) 20:00 [2]
shoes: Retro green Asics

Easy jog with the dog. We didn't let the cat come along today because she is in disgrace, and also because cats do not come running. Had a sniff around the tennis courts but no spare b***s so we came home.

Sunday Jun 14, 2009 #

Event: Darkin River - Standard

MTB 3:15:00 [3] 56.0 km (3:29 / km)
slept:6.0 shoes: Yeti ASR

Dalto's Epic Killamunda Training Fun Day. It was all uphill, but that was good because it was soooo cold, just like yesterday except with two extra layers of clothes. We broke Dangerman, and then got lost and made him ride a demoralising bonus 12km but it all ended well and was great training in mental tuffness as well as in riding uphill in the freezing cold for hours. Got to the event in time for my caravan working shift but not to run a course, which was Good. The cake stall was also Good.
Many consolations to tRicky who ran a great event despite various disasters - hope you made it home safely.

Orienteering race (H5) 31:00 [3] 3.5 km (8:51 / km)
shoes: fluoro yellow trabucos

Handed over the caravan and still had time to do the H5 (with a bonus 300m because the start SI unit was packed in someones car). Pootled around and tried not to get lost, with moderate success.

C • Results 15

Orienteering 30:00 [1] 2.5 km (12:00 / km)
shoes: fluoro yellow trabucos

Control collecting on the E course. I still made a mistake.

Hard 5 - Splits

Saturday Jun 13, 2009 #

Roadie long 3:30:30 [3] 93.3 km (2:15 / km)
slept:7.0 shoes: Shiny carbon pro lite

Team ride (except tRicky, who was out driving his car somewhere) out Toodyay Rd, via Parkerville to Mundaring and home down greenmount.
Parkerville is the coldest place in the world. It is shrouded in an occult mist which, apart from making it colder than anywhere else in the world, ever, also puts a spell on you, rendering you unable to get warm ever again, at least until you have a hot shower.
I dedicate my ride to Caitlin and Paddy Pallin for the icebreaker without which I might never have survived Parkerville. And also to John for taking all his clothes off halfway around and giving some of them to me.
In other news, Fletch rode well, John rode well and was very white and shiny. Jen rode as well as someone who never rides can be expected to ride. We had fun. I love my black handlebar tape.

Friday Jun 12, 2009 #

Run intervals 40:00 [3]
slept:6.5 shoes: fluoro yellow trabucos

I went to training! 8x400m 2/3ish effort with slow jog recoveries. My (John Says) sprained piriformis didn't hurt til the last rep and cool down run.
Hungry now.

Thursday Jun 11, 2009 #

Run (dog run) 40:00 [3]
slept:7.0 shoes: Retro green Asics

Took the poor old arthritic dog for a gentle jog to the oval, but he took off like a rocket and didn't slow down until we were almost at the beach, then ran pretty solidly home too, dragging me behind him. Only stopped 4 (!!) times to poo.
Hip a bit sore in the last 10min but otherwise it was just nice to get out and do something.

C • 4 (??) 6

Wednesday Jun 10, 2009 #

Note
slept:8.0

Got rid of the white handlebar tape today!

C • Nooooo! 17

Tuesday Jun 9, 2009 #

Commute 23:50 [3] 12.0 km (1:59 / km)
slept:6.0 shoes: Shiny carbon pro lite

Commute 30:00 [3] 13.0 km (2:18 / km)
shoes: Shiny carbon pro lite

Blob, blob. Nice riding today but sooo tired. I plucked up courage and went the Lake Monger way. I haven't been that way since the day of the Carazy Commuter, but he wasn't there today, only a lot of ducks and someone on rollerblades who fell over.

Monday Jun 8, 2009 #

Commute 26:00 [2] 12.0 km (2:10 / km)
slept:9.0 shoes: Shiny carbon pro lite

Time to get the commuterbike working again.

Commute warm up/down 10:00 [2] 4.0 km (2:30 / km)
shoes: Shiny carbon pro lite

Commute tempo 10:00 [3] 5.0 km (2:00 / km)
shoes: Shiny carbon pro lite

Bit of a tussle with a wannabe roadie. Allegedly. I didn't notice him at all, I was just riding easily home.

Sunday Jun 7, 2009 #

Event: Step for MS Stair Climb

Saturday Jun 6, 2009 #

Event: Australian Rogaining Champs 2009

Rogaining is Fun 10:20:00 [3] 50.0 km (12:24 / km)
slept:8.0

This is the bit that went really well.

Rogaining is Fun 5:40:00 [3] 20.0 km (17:00 / km)

This is the bit where we got lost, then found again, then lost, then tired and then sore and finally piked and got a lift home.
I am really unhappy about this, mainly because it has left unfinished business and I'll have to do another rogaine.

C • Another rogaine? 15

Friday Jun 5, 2009 #

Note
slept:8.0 (rest day)

Bring on this rogaine...

Thursday Jun 4, 2009 #

Life Coaching 1 [0]
shoes: Bouncy yellow ball

John went to work today (my day off) and left his AP logged on. I spent hours and hours resisting, I really did.

Wednesday Jun 3, 2009 #

Note
(rest day)

More rogaine tapering. Boring, boring.

Tuesday Jun 2, 2009 #

Commute 24:20 [4] 12.0 km (2:02 / km)
slept:8.0 shoes: Shiny carbon pro lite

Left very late and rode very hard after getting all angry and worked up about the Nav Dash (sorry John).
Luckily my first 3 patients didn't turn up so noone noticed!

C • noone 3

Commute 28:00 [3] 12.5 km (2:14 / km)
shoes: Shiny carbon pro lite

Run warm up/down 33:00 5.5 km (6:00 / km)
shoes: Retro green Asics

Warmup/cooldown plus recoveries down the hill.

Run hills 12:24 2.5 km (4:58 / km)
shoes: Retro green Asics

Kalinda reps.
Set of 3 then two singles.

2.29 2.31 2.26
2.26
2.32

Monday Jun 1, 2009 #

Paddle 1:28:00 [3] 13.5 km (6:31 / km)
slept:9.0 shoes: Fenn XT

It is so long since I've paddled that I couldn't find it on the list, it had fallen all the way down past armchair nav and life coaching.
Paddled with Fletch from Banks Reserve around the canal and back. Great to get out there and it was a lovely day too. Cheered me up after a miserable morning getting myself all angry and worked up rehashing the Nav Dash (sorry John...)

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