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Training Log Archive: MTBjen

In the 31 days ending Oct 31, 2008:

	activity	#	time	miles		km		+m
	Roadie	18	26:04:25	396.42		637.98
	Run	16	14:15:52	17.5		28.16		353
	MTB	4	4:45:00	27.96		45.0
	Paddle	3	2:50:00
	MTBO	2	2:12:21	23.3	(5:41)	37.5	(3:32)	133
	Life Coaching	1	1:56:00
	Windtrainer	2	1:40:00
	Strength/Core	3	1:00:00
	Armchair nav	1	26:00
	Total	27	55:09:38	465.18		748.64		486
	[1-5]	27	53:13:38
averages - sleep:7

4:09

0:00

» now

Friday Oct 31, 2008 #

Note
slept:6.0

Long day - left home at 5.15 to drive to Bunbury, worked til 3 then waited til 7 for John to pick me up. Bunbury is not the most exciting place to wander around for 4 hours.

Thursday Oct 30, 2008 #

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie

Today I planned a pleasant, gentle potter into work on a nice sunny day. Saw a few roadies and smiled at them. Smiled at the confused pedestrians, and the angry car drivers, and even john's rooster who was hiding in some reeds near the horse place. Then, my peaceful day was shattered by.... wait for it... commuters. Awful, tartan jacket-wearing, zigzagging middle-aged men. Over-lycrad fairweather roadie wannabes. Arrogant, girl-hating courier bag-toting idiots. One patch of sunlight and they suddenly all crawl out of whatever rock they hide under from the rain. All i wanted was to be left alone to pootle along, but they were everywhere. They fanged past on the left, cut me off on the corners, shouted at me, anything they could to get past, before slowing down so much that even without pedalling i was gaining on them. So eventually when they were wheezing so much i thought it was over, i would try to inch past and they would block me, almost knocking me off my bike, then give one more dying surge to stay in front. When i eventually got angry and rode away hard, they caught me at the lights, then got ahead by riding across the traffic, forcing cars to STOP for them. Then one of them TOLD ME OFF! When i passed him because i was going so slow i was about to topple over in front of an oncoming car. Then...

Oh man now i know how Tricky feels ALL THE TIME.

I'm going to start an anti-bike riding campaign. NOONE should be allowed to except me. And perhaps a few hand-picked roadies or it would be boring.

C • Psycle paths 7

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

Another uneventful commute home, except tRicky ignored me again but that's hardly an event any more

Wednesday Oct 29, 2008 #

Roadie (commute) 31:00 [3] 13.0 km (2:23 / km)
slept:9.0 shoes: Mongoose Roadie

Planned to ride the long way but it turns out that if you put your phone on silent, the alarm doesn't make a noise. I feel sooo much better after a sleep in though.

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

Around the mulberry bush and eventually home

Tuesday Oct 28, 2008 #

Run 53:00 [3]
slept:7.0 shoes: Metallic blue Asics

UWA/river loop with Vera. She has done nothing but swim for about a month, which is why i had so much trouble keeping up.
Legs heavy and stiff today, can't figure out why, after a pretty restful week. Well, training week anyway. The rest of the week has been stressful which has perhaps oozed into my legs.

Roadie (commute) 45:00 [2] 19.0 km (2:22 / km)
shoes: Mongoose Roadie

To meet Vera, to work 1 then work 2. Wish i brought a raincoat...

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

Not much fun with tired legs and a stonking head wind

Run intervals 37:00
shoes: Feet

Shortish one luckily, being just before anaconda.
Warmup/cooldown from the City Beach shops to Floreat Beach and back.
Feeling sore and sorry and shattered so it wasn't any faster than my 800m pace really.

3x400m: 2.17 2.20 2.18
3x200m: 1.12 1.06 1.06
4x100m: 28 26 27 19

The second 100m was into the wind and hence faster. The 4th one was short but also my fastest anyway.

Monday Oct 27, 2008 #

Run (dog run) 31:00 [3]
slept:7.0 shoes: Metallic blue Asics

Fastish trot with the dog to the beach to meet john and wil after their paddle.

Sunday Oct 26, 2008 #

MTB 2:45:00 [3] 45.0 km (3:40 / km)
slept:6.0 shoes: Yeti ASR

Meant to be doing a run/MTB in jarrahdale this morning. Unfortunately I forgot (no, seriously) my sneakers so couldn't do any sneaking but could only ride my bike. Lap 1 was a fun one on my own except at the start when i rode with the runners for a bit. I didn't want to admit that our paces were frighteningly similar, so i went a different way to them after a while. Lap 2 was a 5min lap of the carpark to avoid some really bad humour from john and boltboi. Lap 3 started off with 7 people but quickly dwindled to 5, then 3, then back to 5. John and Pete fell off the back then took a wrong turn, so after some random riding the rest of us did the 12h track backwards, thinking we were so clever and were bound to find them. Unfortunately john and pete are clever too, and were also riding the track backwards. So we all saw all of the other 30 riders out there but not each other. Lap 4, after we finally recongealed, was a fun fast lap of the bits we hadn't already done. All in all good fun. Stew riding very strongly, Boltboi too. John and Pete on a mission to smash each other.
Yeti riding really well :)

Roadie (commute) 47:00 22.0 km (2:08 / km)
shoes: Mongoose Roadie

To grandma's and back with john, who was on his orange creaking bike again. John was worried i would slow him down so i rode really hard to avoid disappointing him. I must have failed though cos i could never even see him up ahead.
We ate some lunch and my small nephew tried to eat john. Then we came home, which took longer.

Run (dog jog) 30:00 [2]
shoes: Metallic blue Asics

Another hour-ish trotting around mapping with haggles. He was really naughty today, and not nearly as interested in standing around looking at vegetation boundaries as you would expect an energetic dog to be.

Roadie (commute) 7:30 [1] 4.0 km (1:53 / km)
shoes: Mongoose Roadie

Rolled down the hill to Lynn's place. Called home for a lift back up the hill later!

Saturday Oct 25, 2008 #

Paddle (play) 45:00 [2]
slept:8.0 shoes: Fenn XT

Matilda Bay. Not sure how long i was out there for- had a potter on my ski and then a quick play on fletch's new one. Fletch didn't need his ski cos he was doing some last minute swim training for the anaconda. Wil was on his first and last anaconda training session and did very well.

Run (dog-map-run) 45:00 [3]
shoes: Metallic blue Asics

Not sure exactly how much was running but out of 2hours i think 45min running is about right. Haggles and i spent the afternoon mapping, just for old times sake. We got swooped by lots of stupid birds, made friends with some border collies and had a lot of suspicious looks from old ladies. Haggles managed to rip the lead out of my hand and make a desperate break for a nearby local fair but i was too quick for him.
Oh and bring on Nav Dash! Map 1 part 1 chapters 1.1-1.4 looking good so far. 4 maps shouldn't take long at all...

Friday Oct 24, 2008 #

Roadie (commute) 37:00 [2] 16.0 km (2:19 / km)
slept:6.0 shoes: Mongoose Roadie

Slept horribly. Dragged myself out of bed to ride to UWA to meet Vera. Who had not dragged herself out of bed. With typical motivation i immediately bailed on the run as well and had coffee and raisin rolls with parents instead.

Roadie (commute) 34:00 [3] 13.0 km (2:37 / km)
shoes: Mongoose Roadie

Evil stonking head wind... I planned to ride all the way to the beach but stopped at home instead and got a lift

Run intervals (beach) 40:00
shoes: Feet

I guessed all of the times above. Longish warmup - a few hard efforts - a few harder efforts - usual beach session plodding - short cool down. Jess ran well in the sprints then had to leave. Ian was strong and fast throughout. John toyed with the Hamster and the Hamster chased his own tail. I plodded. Plod, plod. Do hamsters have tails?

Strength/Core (beach session) 20:00 [2]
shoes: Feet

Usual stuff. We forgot to do the plank and did it at the end instead, and it was the hardest plank i've ever done. Everything hurt. John and Ian got all wet when an overenthusiastic wave came up the beach. I ran away like a girl (and got an incidental 5 sec break!)

Thursday Oct 23, 2008 #

Roadie (commute) 1:16:00 [3] 33.5 km (2:16 / km)
slept:7.0 shoes: Mongoose Roadie

I rode the long way to work today, to avoid the swans. In the absence of any real training this week, i pushed the hills, so feeling a bit tired now. Got smacked in the head three times, twice by magpies and once by a rogue galah. Had a VERY close call with a flock of cockatoos as well, and i saw some dolphins but they didn't get too close to my head. Perhaps the swans are the lesser evil.
Didn't see many roadies going my way so instead i entertained myself Top Gear style, by seeing how close i could get to pedestrians who stepped out in front of me.

C • Head 22

Roadie (vague meandering) 32:00 [2] 14.0 km (2:17 / km)
shoes: Mongoose Roadie

Wednesday Oct 22, 2008 #

Roadie (commute) 28:00 [2] 12.0 km (2:20 / km)
slept:8.0 shoes: Mongoose Roadie

To work the short way

Roadie (commute) 37:00 [3] 15.0 km (2:28 / km)
shoes: Mongoose Roadie

Slow pootle towards running, zigzagging through bits of Herdsman which i thought had bike paths which in fact do not. Which makes riding slower.

Run 47:40 [4] 9.2 km (5:11 / km) +353m 4:21 / km
shoes: Metallic blue Asics

Hard run, for me, it was very hilly and john was on a mission. Up and down we went. Urgh. I was determined to stay at the front though to show up the tall curly bloke who said "oh, are YOU running tonight..." when we started.

Tuesday Oct 21, 2008 #

Run intervals (floreat beach) 45:00
slept:6.0 shoes: Feet

warmup/down from the shops to the beach and back
6x600m in the sand with 3min recoveries

3.07 3.10 3.17 3.18 3.25 3.16

3x200m with 2min30 recoveries

0.43 0.51 0.49

Sunday Oct 19, 2008 #

MTBO race (WA long distance) 1:17:25 [5] 23.7 km (3:16 / km) +133m 3:11 / km
slept:8.0 shoes: Yeti ASR

Had a good ride today- no big errors and i made a massive effort to ride hard when i could, instead of looking at the map too much. Enjoyed the course too. And i get to keep the trophy :)
Stopped time 2min45sec

MTB warm up/down 15:00 [2]
shoes: Yeti ASR

Note

I can't think of a way to log a nice afternoon on the couch with food and top gear, and a swim at the beach after. It was more fun than the maybe-paddle i had thought about.

Saturday Oct 18, 2008 #

Armchair nav (Much needed practice) 26:00 [5]
shoes: Comfy couch

It's been a while since I've read a map "on the ride" and today I did some practice by finding number 10 thirteen times. So I pulled out the map at home and practiced finding number 11 lots of times too so that tomorrow I am really fast through 10 and 11. [honk, hiss] oooooohhh, a scary swan, I must hide, nassssty birdses....

C • Is that you MTBjen? 2

Life Coaching 1:56:00 [0]
shoes: Hat of Patience

John asked me to teach him how to be nicer to me, and I thought that the first lesson should be about resisting temptation. So i left my attackpoint log on and took a nice bottle of wine to a friend's house, then came back a couple of hours later to see how he had done.
Not well, as it turns out.
Unsurprisingly.
I shall have to try a more heavy-handed approach in future, maybe some kind of negative reinforcement technique involving electric probes.

MTBO race (Middle Distance champs) 54:56 [4] 13.8 km (3:59 / km)
shoes: Yeti ASR

Oh and i rode my bike today too. I feel good about today, i rode well, and navigated well, except for going from control 7 to 10 and then back to 8-9-10. Stupid... Also lost 2min at no 3 looking for an indistinct track. Other than that i was happy. Feeling better about tomorrow.
Well done Cath :)

C • Congratulations JEN!!! 15

MTB warm up/down (warmup) 15:00 [2]
shoes: Yeti ASR

Friday Oct 17, 2008 #

Roadie (commute) 1:38:30 [3] 44.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie

Around the river to work. I got passed by a jostling bunch of wannabe-roadie commuters on the bike path up the river, and let them go because they looked like idiots. Less than a minute later they passed someone on a blind corner and cleaned up a couple coming the other way. Messy.... I waited to make sure they were all standing up and swearing at each other, then continued on my merry way.

Roadie (commute) 52:00 [2] 23.0 km (2:16 / km)
shoes: Mongoose Roadie

To running via UWA/Dalkeith/Claremont

Run intervals (fartlek) 25:00
shoes: Feet

Fartlek at the beach. Warmup then 2 sets of 5x30/30s. I was really keen to do the 3rd set too but Caitlin arrived and looked lonely so i had to stop and talk to her. Yes, that is what happened.

Run (plod, plod) 20:00 [2]
shoes: Feet

Usual beach session trudging, plus some drills after

Strength/Core (beach session) 20:00 [3]
shoes: Feet

Usual stuff. Still really leg-tired, for some reason

Thursday Oct 16, 2008 #

Roadie (commute) 1:29:00 [2] 36.0 km (2:28 / km)
slept:7.0 shoes: Mongoose Roadie

Not the world's fastest commute, but that was because John's roadie was out of petrol so he had to ride the creaking orange bike. We were a bit late leaving too, because he spent ages finding a jersey to wear that was the right matching shade of orange. Rode to Freo but took a short cut to avoid the Col du Leighton, then along McCabe etc etc via a few short cuts to UWA then to work. At some stage i threw John over the side like ballast, so i could get to work in time.

Note

Left knee still sore. I refuse to log it as an injury since it is going to be better so soon. Nevertheless, have made appt to see podiatrist. I shall start at the bottom (at the bottom, ie feet. Not at MY bottom) and work my way upwards. If it is not fixed by the time i get to see a psychiatrist or a hairdresser i shall give up running.

C • Oh NO not another softy to ... 2

Roadie (commute) 1:10:00 [2] 28.0 km (2:30 / km)
shoes: Mongoose Roadie

Rode all the way to inglewood for a romantic ride home with my beloved but he had turned into a scary orange ball of roadie-chasing mania. And i was tired, and hungry, and my legs hurt, and didn't want to pedal, and, and...
Stupid bikes.
:)

Wednesday Oct 15, 2008 #

Note
slept:7.0

Early start to get to garden island where i examined a long row of dirty old men. They were a seedy bunch, apparently after word got around of a young female doctor they were volunteering to be checked out. I got my revenge by making them line up in the corridor with their little urine samples. Which also expedited things so i finished three hours early and spent the afternoon helping a friend move house. I was going to log 4 hours of resistance training but didn't want Evo to sneer at me again, so i shall call it a rest day instead.

Tuesday Oct 14, 2008 #

Run 50:00 [3]
slept:7.0 shoes: Metallic blue Asics

Kings Park with Vera

Run intervals 54:00
shoes: Metallic blue Asics

Warmup/cooldown from City Beach shops to Floreat surf club.
Run-throughs
5x800m opn the beach with 3min recoveries: 4.15 4.18 4.18 4.15 4.15
2x200m ?? 0.42

Apparently the consistency means i didn't go hard enough!

Monday Oct 13, 2008 #

Windtrainer intervals 40:00
slept:7.0 shoes: Mongoose Roadie

Short warmup/cooldown
3x5min and 3x3min efforts with 2min recoveries
Feeling good this morning but couldn't do any more because i'd stayed in bed too long.

C • that little graph 9

Sunday Oct 12, 2008 #

Roadie long 2:38:00 [3] 73.4 km (2:09 / km)
slept:7.0 shoes: Mongoose Roadie

Another gorgeous early morning- exactly the same as the mornings will be in a few weeks, only an hour earlier....
Rode with Boltboi down the coast to Freo, around the river and the Shelley loop, then home the shortest way through Subi. As usual the hill up Empire was much bigger than it was when we left. Got a flat near the summit of the Mont Cottesloe Police Station but didn't get my hands too dirty because luckily there was a man there to fix it for me.
John didn't join us- he finally listened to my constant nagging that he works too hard and needs to rest more, so he had a sleep in. I suppose the collie race might have tired him out too.

Paddle 55:00 [3]
shoes: Fenn XT

Too windy for the beach so i started at Matilda Bay, but paddled across the widest, windiest bit of river, and back with the waves coming diagonally from behind. Figured it would be good Anaconda practice! Enjoyed it today, perhaps i will not sell my ski after all.

Run (dog jog) 5:00 [1]
shoes: Feet

Not worth logging, but it was nice at the beach!

Saturday Oct 11, 2008 #

MTB (bike, bike) 1:30:00 [3]
slept:6.0 shoes: I love my Yeti

Lovely ride with Cath from Farrell Grove around the little oven loop + blue tag, white tag. Great day for biking. Good fun, i am feeling more positive about training today :)

Run (dog jog) 39:00 [2]
shoes: Brooks trail shoes

Potter around the streets, around Hale, to the shops, and home. It is just like taking my small nieces to the shops, all the old ladies stop to ask about the dog. Oooooh isn't he cute.... Then they see the dribble. On the way home he peed on someone's just-delivered phone book so we ran away fast.

C • I assume that 1

Friday Oct 10, 2008 #

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
slept:8.0 shoes: Mongoose Roadie

To work. Started out slow but then found some roadies to upset.

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
shoes: Mongoose Roadie

to the beach

Run intervals 25:00
shoes: Feet

Fartlek on the beach with Jess.
warmup
6x40/20
2min recovery
6x30/30
2min recovery
3x30sec all out efforts with full recovery
heehee i stayed ahead of jess in the 3x30, but it KILLED me. Ruined the rest of the beach session...

Run (beach session) 20:00 [3]
shoes: Feet

usual stuff. plod, plod. legs sore and unhappy

Strength/Core (beach session) 20:00 [1]
shoes: Feet

usual stuff. left out the jumps and hops cos left knee still pretty sore

Thursday Oct 9, 2008 #

Roadie (commute) 1:36:00 [3] 43.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie

To work. Gorgeous morning, there were dolphins, and invisible ducks. Summer is on its way :)

C • On the way 4

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

Home

Wednesday Oct 8, 2008 #

Windtrainer intervals 1:00:00
slept:7.0 shoes: Mongoose Roadie

Warmup/cooldown
Small chain ring pyramid
3 sets of 3/2/1 with 1min recoveries
3 sets of single leg reps 1min each side
2 tennis ball retrieving sprints to the end of the driveway
1 x 26sec break to find tennis ball at the bottom of a cardboard box (haggles was going to chew through 35 water bottles on his way to find the ball if i didn't get it for him)
4 x pieces of toast

Roadie (commute) 8:02 [2] 2.38 km (3:23 / km)
shoes: Mongoose Roadie

From the car fixing place to work. Just putting this in to give Grilla something to shake her head at!

Roadie (commute) 8:00 [1] 2.3 km (3:29 / km)
shoes: Mongoose Roadie

Went and got the car back from the car fixing place because it turns out they don't fix cars. Who'd have thought it?

Run (painful trudge) 58:29 [3] 9.96 km (5:52 / km)
shoes: Brooks trail shoes

Oh everything hurts tonight... right from the top of my poor frazzled brain to the bottom of my aching left foot. I knew it was going to be bad when running down the first hill to the beach was hard. The soft sand was hard. Hills were hard. Then the other hills were hard. Running straight past our driveway just for the sake of another hill was really hard. I think i'm getting old.
Still glad i ran though- just jess, john and i tonight. We got to climb a fence and saw a little dog-sheep hybrid on the beach that had no eyes.

Tuesday Oct 7, 2008 #

Roadie (commute) 31:00 [2] 13.0 km (2:23 / km)
slept:7.0 shoes: Mongoose Roadie

Left early enough today to do a longer ride, then couldn't be bothered and rode straight to work. Got here early to find out they've messed up my schedule (ha, just for a change) and my first patient is coming at 1pm. Looks like its going to be a long lunch break...

Roadie (commute) 25:00 [3] 12.0 km (2:05 / km)
shoes: Mongoose Roadie

To running

Run race (5k golf course TT) 22:43 [5] 5.0 km (4:33 / km)
shoes: Space-age TEVAs

Yes the teva's are still awful.
Not a PB today but faster than i had expected, which counts so i got half a chocolate. It was more fun when we all started in a bunch! But this time i started 15sec behind the bunch and never managed to catch them.

Run warm up/down 25:00 4.0 km (6:15 / km)
shoes: Space-age TEVAs

Warmup/cool down

Tooms' Golf Course 5k TT - Splits

Monday Oct 6, 2008 #

Note
slept:8.0 (rest day)

Legs a bit sore today. Thought about doing a windtrainer session before work but not for long, it was nice in bed.

Sunday Oct 5, 2008 #

Paddle 1:10:00 [4]
slept:8.0 shoes: Fenn XT

From Sorrento to almost Trigg and back. Today's paddle was not from the domestic bliss package, but was an unplanned one with John and Wade and a bunch of "overmuscled-triathletes-don't-talk-to-girls" types. I wasn't supposed to join in but unfortunately there was a spare boat. I am so wobbly and scared after the stupid AR- even fell in a couple of times. Quite fun catching some waves, but i think i need a couple more tries before it is enjoyable again.

C • Paddling 9

Run 56:00 [4]
shoes: Metallic blue Asics

To Trigg and back. Went out as hard as i could, to see how long i could keep up for. Not long. Even hanging onto John's shorts. And then the shorts started to come off and he wasn't going to be able to keep up when pulling me, so i dropped off and ran as hard as i could to keep them in sight. They ran back on the beach and i went back on the path. Afterwards one of the triathletes talked to me!
Hard, hard training session for me, which secretly was much more useful than the girly "i'm just killing time on the beach while my boyfriend trains" session i had planned.

Roadie 1:36:00 [3]
shoes: Mongoose Roadie

John's new theory is that since he can't possibly be tired from too MUCH training, it must therefore be from too little, so we had to go for a ride. Thankfully it was an enjoyable, social, evening ride around the river to Freo and back on the sea breeze. Legs a bit sore, especially left knee. And i was so cold and hungry i even let myself get pushed up the last hill.

Saturday Oct 4, 2008 #

Run long 1:33:00 [2]
slept:8.0 shoes: Metallic blue Asics

From North Cott with Ngaire and Diane

C • You're amazing 9

Run (dog jog) 34:00 [3]
shoes: Metallic blue Asics

Around the golf course with John and the dog - as part of the domestic bliss package which i bought at ikea today you get a nice, fun, non-training sociable run. It was nice, and fun, and it wasn't training. Not as useful as little sets of green shoe boxes to keep all your socks organised in your cupboard but still nice.

Friday Oct 3, 2008 #

Roadie (commute) 1:32:00 [3] 38.4 km (2:24 / km)
slept:7.0 shoes: Mongoose Roadie

to work

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
shoes: Mongoose Roadie

Home

Thursday Oct 2, 2008 #

Roadie (commute) 1:02:00 [3] 28.0 km (2:13 / km)
slept:7.0 shoes: Mongoose Roadie

to work

Roadie (commute) 29:00 [3] 13.0 km (2:14 / km)
shoes: Mongoose Roadie

home

Wednesday Oct 1, 2008 #

Roadie (commute) 26:23 [3] 13.0 km (2:02 / km)
slept:3.0 shoes: Mongoose Roadie

to work

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