Training Log Archive: MTBjenIn the 31 days ending Jan 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2009 #
Event: Metro O - Mosman Park
MTB 3:31:00 [3] 49.0 km (4:18 / km)
slept:7.0 shoes: Yeti ASR
Brilliant fun ride from Pickering Brook with a whole bunch of AP people plus Bron, who is an incredibly technically talented kiwi biker. Usual ride up the WNM trail (one stop, two foot-downs), single track to Gungin, down the pink/orange tag to Farrell Grove. Then bitumen (!) to the weir and back to the Dell via the Munda Biddi. Back to Farrell Grove then the gravel pit, blue tag, link trail, back up gungin and back to Pickering Brook.
Hot and sweaty. Very sweaty.
Ice cream well worth it.
Hot and sweaty. Very sweaty.
Ice cream well worth it.
Orienteering (MetrO Mosman Park) 52:00 [4] 8.22 km (6:20 / km)
shoes: Metallic blue Asics
Oh this hurt. I was asleep when it was time to leave home which is a bad start. It was hot, and all the controls were at the top or bottom of a huge hill.
Really well set course though - lots to think about and everyone seemed to do completely different things.
Achieved my goal, which was to get a step closer to doing 7 events! Finished 6th, about 10min behind tRicky, but he would have run well due to being very rested.
Really well set course though - lots to think about and everyone seemed to do completely different things.
Achieved my goal, which was to get a step closer to doing 7 events! Finished 6th, about 10min behind tRicky, but he would have run well due to being very rested.
Friday Jan 30, 2009 #
Commute 29:00 [3] 12.0 km (2:25 / km)
slept:7.0 shoes: Crusty Malvern Star
Bit weary this morning after a late night.
Commute 41:00 [3] 16.0 km (2:34 / km)
shoes: Crusty Malvern Star
Strangely no less weary after a day at work!
Run intervals 59:55 11.0 km (5:27 / km)
Warmup, cooldown, drills at the end
15x300m at 3km pace with 250m jog recoveries. Aiming for 77.5sec
71 76 79 78 74 75 77 75 78 77 75 78 76 76 70
Meant to be every 4th one faster but it ended up a bit random.
Felt tired at the start and soooo hungry all the way through but by the end i was enjoying running and even did my 15th despite everyone else having stopped. That's why it was faster, they were all watching!
15x300m at 3km pace with 250m jog recoveries. Aiming for 77.5sec
71 76 79 78 74 75 77 75 78 77 75 78 76 76 70
Meant to be every 4th one faster but it ended up a bit random.
Felt tired at the start and soooo hungry all the way through but by the end i was enjoying running and even did my 15th despite everyone else having stopped. That's why it was faster, they were all watching!
Thursday Jan 29, 2009 #
Windtrainer 1:00:00
slept:8.0 shoes: Shiny carbon pro lite
I passed out last night, and didn't even hear John go to swimming. Maybe a bit tired.
Despite all of Haggles' best efforts (so naughty! Him and his fluffy rabbit both.) I did however manage a windtrainer before work.
Warmup/cooldown/small chainring pyramid
A heap of random 30/60/90sec intervals
Some single leg work too - the haphazard glute stuff must be helping, my right leg is nowhere near as munted as it was last year.
Despite all of Haggles' best efforts (so naughty! Him and his fluffy rabbit both.) I did however manage a windtrainer before work.
Warmup/cooldown/small chainring pyramid
A heap of random 30/60/90sec intervals
Some single leg work too - the haphazard glute stuff must be helping, my right leg is nowhere near as munted as it was last year.
Commute 29:00 [3] 11.0 km (2:38 / km)
shoes: Crusty Malvern Star
Had a heated exchange this morning with one of those idiot commuters who gives cyclists a bad name. He ran into the back of me when I stopped at a pedestrian crossing and shouted at me for stopping. I said "its a pedestrian crossing, with people on it" but apparently that is not an excuse for slowing down a fat man on his racetrack. Then I might have told him he would've had time to brake if he weren't drafting behind a girl on a flumpcycle, or something to that effect...
Commute 36:00 [2] 13.5 km (2:40 / km)
shoes: Crusty Malvern Star
Pootle home.
Note
Everyone check out the new and sexier NavDash website, courtesy of Juffy! Thanks :-)
Wednesday Jan 28, 2009 #
Roadie intervals (Kings Park) 2:17:35 58.0 km (2:22 / km)
slept:8.0 shoes: Shiny carbon pro lite
Slower today cos I was by myself, and also the roads were wet. Faster than my previous alone times though. Legs were a bit weary from yesterday but not very.
Four laps hard with 5min recoveries, then swung by to pick up mum, did a 5th lap and had lunch at Zamia.
hard hard hard hard mum
10:33 10:40 10:45 10:37 29:00!
The 3rd lap was actually 10:50, but I must have looked like tRicky because I got slowed down by a) a car which pulled out in front of me, 2) a car driving at 20 over the speed humps, c) a pedestrian who stepped in front of me, and d) some tourists standing on the road taking photos.
Solid-ish warmup ride there, gentle spin home.
Four laps hard with 5min recoveries, then swung by to pick up mum, did a 5th lap and had lunch at Zamia.
hard hard hard hard mum
10:33 10:40 10:45 10:37 29:00!
The 3rd lap was actually 10:50, but I must have looked like tRicky because I got slowed down by a) a car which pulled out in front of me, 2) a car driving at 20 over the speed humps, c) a pedestrian who stepped in front of me, and d) some tourists standing on the road taking photos.
Solid-ish warmup ride there, gentle spin home.
Run (plod) 53:03 [3] 9.07 km (5:51 / km)
shoes: Metallic blue Asics
Felt OK at the beginning, tired in the middle and close to death by the end. Nearly walked the last hill - I had to switch off my brain and just let stubborness drag me up it.
Tuesday Jan 27, 2009 #
Run (commute to work) 1:01:30 [3] 11.3 km (5:27 / km)
slept:7.5 shoes: Metallic blue Asics
Rogaine practice! Trundle, trundle. Must. Keep. Up. With. Tricky....
Note
Wellness check at work this morning! BMI 22. BP 110/70. Cholesterol 4.1
All good. Never had a cholesterol test before.
All good. Never had a cholesterol test before.
Run (commute) 27:30 [4] 5.8 km (4:44 / km)
shoes: Metallic blue Asics
Ran hard, I really really didn't want to get to the bike shop after it closed and have to run all the way home.
Commute 16:00 [3] 6.0 km (2:40 / km)
shoes: Crusty Malvern Star
Home on the now-single speed flumpcycle.
Monday Jan 26, 2009 #
Roadie 2:20:00 [3] 61.0 km (2:18 / km)
slept:7.0 shoes: Shiny carbon pro lite
Recovery spin, commuter ride and general pootle from home via Claremont/Mos Park hills/Freo to Pt Walter to watch John running FAST! in another triathlon. This time i timed it better and was also able to see him swim FAST! (well, i saw a stack of people swimming, he was apparently one of them) and then ride FAST! too. Triathlons are not so exciting to watch when there are 700+ people in different waves on a very short course. There is a never-ending vortex of bikers, and it is impossible to tell how well anyone is doing. You also can't pick the front pack anymore because SOOO many punters with large guts now ride disc-wheeled time rial bikes and wear shiny lycra. I thought one guy might be fast, cos his bike made "whoosh, whoosh, brrrrrr....." noises but he got passed by a girl. Some people look slow because their tri suits don't match their socks or drink bottle holders, but then they suddenly appear on the run. Or are they the slowies from the wave before, or people who can't count to three laps and started the run early? The slowest guy from the fun tri got a HUGE cheer when he finished the swim, because everyone thought he had such an impressive lead on the Open pack who had just started. The crowd cottoned on when he stopped on the beach to take off his swimming hat and then walked up to transition. John looked good, but he always does, whether he is racing well or not. But if i yell "looking fast!" i get in trouble if he is feeling slow.
Back on track, i felt great riding, really surprised after yesterday. I even pushed hard on the hills and went further than i had to just for fun.
The ride home via the rellie circuit was entertaining. Interrupted a street party at my parents', where i was fed very well. Then went to grandma's where I did some tough IT support work ("can you please save this document for me?") and was again fed very well. By the time i did the last bit home i was really losing interest.
Back on track, i felt great riding, really surprised after yesterday. I even pushed hard on the hills and went further than i had to just for fun.
The ride home via the rellie circuit was entertaining. Interrupted a street party at my parents', where i was fed very well. Then went to grandma's where I did some tough IT support work ("can you please save this document for me?") and was again fed very well. By the time i did the last bit home i was really losing interest.
Sunday Jan 25, 2009 #
Roadie long (hills -Walyunga loop) 4:55:00 [3] 130.6 km (2:16 / km)
slept:5.5 shoes: Shiny carbon pro lite
Another fun, fun ride :-)
I felt better than last time in the hills, perhaps because i have two carbon fibre drink bottle holders now? There are a lot of hills, out there in the hills. More than you would expect.
I won 3 of the KOM points. One for the very first hill, which i snatched before anyone realised. One for beating tRicky in a brief sprint (yes, he is mortal) although John and Wally were already at the top, but i claim a point anyway. And the third on Hale Rd, which was a hollow victory because there was noone else there, only a translucent shell of a John.
I won all the grandma points for embarrassingly slow downhilling too. Every single one.
I felt better than last time in the hills, perhaps because i have two carbon fibre drink bottle holders now? There are a lot of hills, out there in the hills. More than you would expect.
I won 3 of the KOM points. One for the very first hill, which i snatched before anyone realised. One for beating tRicky in a brief sprint (yes, he is mortal) although John and Wally were already at the top, but i claim a point anyway. And the third on Hale Rd, which was a hollow victory because there was noone else there, only a translucent shell of a John.
I won all the grandma points for embarrassingly slow downhilling too. Every single one.
Saturday Jan 24, 2009 #
Paddle (float) 1:30:00 [1]
slept:8.0 shoes: Green plastic tub
Practice run with Vera and her Rotto swim team. It was a gorgeous morning at Leighton, and while they pottered along I floated along, sang songs, watched the surf club boys running, martial arts groups training, weirdo flying kite machines flying, and fat people bobbing in the ocean. Even put in the odd paddle stroke - I took the opportunity to practice the Meg O'Leary catch drill. Very, very slowly.
The swimmers seem pretty good - all very smooth-looking. One tends to veer to the right but he learned pretty quickly to follow the boat, which sorted him out. Nothing like a few smacks on the back of the legs with a paddle to teach you to swim in a straight line.
Didn't really feel like I earned the large post-swim breaky but enjoyed it anyway!
The swimmers seem pretty good - all very smooth-looking. One tends to veer to the right but he learned pretty quickly to follow the boat, which sorted him out. Nothing like a few smacks on the back of the legs with a paddle to teach you to swim in a straight line.
Didn't really feel like I earned the large post-swim breaky but enjoyed it anyway!
Paddle 1:15:00 [3]
shoes: Fenn XT
Proper paddle this time, from Matilda Bay to a bit past Sunset. Long slog into the wind with Rachel on the way there, then she continued on her long paddle and i turned around and had a brilliant fast surf back with the wind.
Making a big effort to get my stroke right and it makes an instant and obvious speed difference, which is encouraging.
Making a big effort to get my stroke right and it makes an instant and obvious speed difference, which is encouraging.
Friday Jan 23, 2009 #
Commute 28:00 [2] 12.0 km (2:20 / km)
slept:7.5 shoes: Flumpcycle
Today I fell off the commuterbike! This is almost as embarrassing as falling off a windtrainer. I would love to blame a pedestrian, or a driver, or a roadie, or tRicky, but unfortunately i was all alone, when the bike decided to strike.
I tried to change gears (crazy) but the derailleur (which never recovered from being bent between the spokes of the back wheel at the goat farm) had other ideas and did a big jump, throwing the chain off the big chain ring.
Since my feet don't clip in still, one foot ended up in the air when its pedalling resistance suddenly disappeared. Miraculously i almost stayed on the bike, until it fishtailed and hit the kerb. The bike ejected me over the handlebars but stayed on the road.
I ended up in a perfectly manicured, spherical City Beach shrubbery, unable to stop laughing.
Rode to work somewhat gingerly after that.
I tried to change gears (crazy) but the derailleur (which never recovered from being bent between the spokes of the back wheel at the goat farm) had other ideas and did a big jump, throwing the chain off the big chain ring.
Since my feet don't clip in still, one foot ended up in the air when its pedalling resistance suddenly disappeared. Miraculously i almost stayed on the bike, until it fishtailed and hit the kerb. The bike ejected me over the handlebars but stayed on the road.
I ended up in a perfectly manicured, spherical City Beach shrubbery, unable to stop laughing.
Rode to work somewhat gingerly after that.
Commute 20:00 [2]
shoes: Crusty Malvern Star
To the bike shop, tail between legs. Luckily before i got there i remembered about the shoes having cleats on for the egg-beaters on the Yeti.... not SPDs. Hence the non-stickingness and general confusion. Ohhhh dear. At least i didn't have to have the bike guy expain it to me!
Instead he tut-tutted about the flumpcycle and its twisted rear end, proclaimed it unfixable and said, should he turn it into a single speed for $100 or give it a lethal injection. He agreed that there is little point in fixing the brakes, which are for softies anyway.
Single speed it is. I picked as easy a gear as i could, without losing face. Bring on Hale Rd....
Arranged to meet JT at the bike shop but we ran into each other at the bakery, how typical!
Instead he tut-tutted about the flumpcycle and its twisted rear end, proclaimed it unfixable and said, should he turn it into a single speed for $100 or give it a lethal injection. He agreed that there is little point in fixing the brakes, which are for softies anyway.
Single speed it is. I picked as easy a gear as i could, without losing face. Bring on Hale Rd....
Arranged to meet JT at the bike shop but we ran into each other at the bakery, how typical!
Run warm up/down 15:16 [2] 2.57 km (5:56 / km)
shoes: Retro green Asics
Run intervals (short VO2) 30:42 6.2 km (4:57 / km)
shoes: Retro green Asics
7x600m at 5km pace at McGillivray
Goal pace was 2.40 (based on 22min for 5km). I cannot believe I once held that pace for 5km!
2.33 2.38 2.37 2.36 2.34 2.34 2.35
Ran with Liz and Wil. The first one was too fast, then we figured out the pace. The 4th was meant to be faster but wasn't so we did the 5th faster as well. The 6th Wil got excited, and the 7th was my last so i did a dying sprint. Felt surprisingly good, given how tired I was beforehand.
260m jog recoveries.
Goal pace was 2.40 (based on 22min for 5km). I cannot believe I once held that pace for 5km!
2.33 2.38 2.37 2.36 2.34 2.34 2.35
Ran with Liz and Wil. The first one was too fast, then we figured out the pace. The 4th was meant to be faster but wasn't so we did the 5th faster as well. The 6th Wil got excited, and the 7th was my last so i did a dying sprint. Felt surprisingly good, given how tired I was beforehand.
260m jog recoveries.
Thursday Jan 22, 2009 #
Run (social) 40:00 [3] 7.0 km (5:43 / km)
slept:7.5 shoes: Metallic blue Asics
Early morning kings park run with Lisen. She ran well, for someone who is "really really unfit" and "broken from yesterday's ride" haha. She is looking forward to going to Melbourne, says she is sick of searching for love in a place like Perth where there are just no single like-minded boys around who ride, run and MTB and she has been looking for someone to take her rogaining for years but noone will...
C • Goodness 10
Wednesday Jan 21, 2009 #
Roadie intervals 1:54:19 52.0 km (2:12 / km)
slept:8.0 shoes: Shiny carbon pro lite
I am eating my hat for second breakfast today.... John was *cough* right again.
Kings Park intervals
Hard easy hard easy hard
10:04 16:30 10:08 15:00 10:07
These are all 50sec faster than my previous PB, the difference being there was someone else there. Lisen attached herself to my wheel and i absolutely killed myself trying to keep her back there- every time i backed off even slightly she would pull out and i would see her shadow and surge. She admitted later that there was no way in hell she could have actually passed me, but she thought she would help motivate me by pulling out! On the last lap she passed me on the downhill and i saw red, pulled out a whole new gear and repassed, then rode away from her to the finish. Nice. We really really cruised the recoveries though, and had a very gentle ride home.
Very tough session. Just what i needed. I'm almost looking forward now to going to the dentist, where i will get to lie down.
And only kidding, second breakfast is crunchy nut clusters which are tastier than even the tastiest of tasty hats. Mmm.
Kings Park intervals
Hard easy hard easy hard
10:04 16:30 10:08 15:00 10:07
These are all 50sec faster than my previous PB, the difference being there was someone else there. Lisen attached herself to my wheel and i absolutely killed myself trying to keep her back there- every time i backed off even slightly she would pull out and i would see her shadow and surge. She admitted later that there was no way in hell she could have actually passed me, but she thought she would help motivate me by pulling out! On the last lap she passed me on the downhill and i saw red, pulled out a whole new gear and repassed, then rode away from her to the finish. Nice. We really really cruised the recoveries though, and had a very gentle ride home.
Very tough session. Just what i needed. I'm almost looking forward now to going to the dentist, where i will get to lie down.
And only kidding, second breakfast is crunchy nut clusters which are tastier than even the tastiest of tasty hats. Mmm.
Run (blob) 54:00 [3] 9.3 km (5:48 / km)
shoes: Retro green Asics
Ran to the pool to meet Wil, then around the golf course, woodlands, around Hale and home. Pretty slow to warm up but enjoyed it in the end.
Tuesday Jan 20, 2009 #
Roadie intervals 1:03:00 28.0 km (2:15 / km)
slept:7.0 shoes: Shiny carbon pro lite
Bikelek session on the Challenger/WCH loop. Not much head wind today made it a bit steadier, and there were lots of people out there to motivate me. At one point i passed Rider's Choice, about 25 of them, but on the next loop they hammered past me on their sprint finish, then slowed down and ruined my interval. So rude. There was a happy motivating speed sign that flashed "37!! Good guy!!" at me every loop too. Last week's dead rabbit on WCH still there but somewhat flatter now.
1 2 3 3 3 3 3 3 2 1 with 1min recoveries. w/u, c/d
1 2 3 3 3 3 3 3 2 1 with 1min recoveries. w/u, c/d
Commute 28:00 [3] 11.5 km (2:26 / km)
shoes: Crusty Malvern Star
More roadie fun. Got passed right at the start by one of those "I HAVE to be in front of that girl on the MTB, but, oh bugger, i can't ride up hills" roadies. So I let him stay in front. Except on the hills where i rode almost-but-not-quite next to him, seated and pretending not to hurt. He didn't get away until Wellington St where he ran some red lights. It got me to work on time!
Commute (bludge) 31:00 [2] 13.0 km (2:23 / km)
shoes: Crusty Malvern Star
Home again. I hammered to Powis St (where my ride converges with JT's drive home), then rode really, really slowly until Hale Rd (where the point of no return is - if he drives past after I start the hill I don't accept a lift). When it became obvious that he wasn't going to drive past I had to ride a bit more solidly :-(
Run hills 54:00 8.5 km (6:21 / km)
shoes: Retro green Asics
5 camel lake hills (2 long and 3 short) with recoveries down the opposite side. w/u, c/d, run throughs/drills
2.07 3.53
2.19 3.52
2.20
I am really crap on that short hill but I think my heart wasn't in it. Calves tight and I've been tired and hungry all day. The long hill is harder to bludge on - it is consistently steep so you have to keep pushing.
The front bunch of boys were amazingly strong tonight, they thundered through like a herd of buffalo and we had to hide in the trees to avoid being stampled. Although, of course, they were also very graceful and gazelle-like, especially John, who is an inspiration to us all :-p
2.07 3.53
2.19 3.52
2.20
I am really crap on that short hill but I think my heart wasn't in it. Calves tight and I've been tired and hungry all day. The long hill is harder to bludge on - it is consistently steep so you have to keep pushing.
The front bunch of boys were amazingly strong tonight, they thundered through like a herd of buffalo and we had to hide in the trees to avoid being stampled. Although, of course, they were also very graceful and gazelle-like, especially John, who is an inspiration to us all :-p
Monday Jan 19, 2009 #
Run (commute) 1:05:45 [3] 11.3 km (5:49 / km)
slept:7.0 shoes: Brooks trail shoes
Got my bike/shoes/helmet all out of synch so i ended up running to work to realign things. ie, i had to carry a bike helmet. How silly. Gorgeous morning, and it was a scenic run, around Herdsman/Lake Monger.
Commute 30:00 [2] 12.0 km (2:30 / km)
shoes: Mongoose Roadie
Finally the stars aligned and i rode the stupid bike home! Gently. After a weekend in the garage at work it not only has clip-in pedals that don't clip in, but also pretty flat tyres. Match that with running shorts, backpack, no gloves, and i'm almost a commuter! I had this terrible urge to put my seat down, tuck my trousers into my socks, zigzag randomly, ride on the footpath, and turn without warning in front of tRicky (except he didn't ride past).
Sunday Jan 18, 2009 #
Roadie 2:28:00 [3] 68.0 km (2:11 / km)
slept:7.0 shoes: Shiny carbon pro lite
Rode to Waikiki to watch Tooms running FAST! And he did run FAST! too, which was fortunate because with typical useless optimism i didn't get there in time to see him swim or bike. Oh, its about 50km, i thought. Haha. I didn't manage to see much of Nicki at all - she hadn't told me what she would be wearing, so i only just cottoned on in time to catch a glimpse of her bottom under the finish banner.
Met Lisen at UWA and rode straight down the freeway into the headwind. Lisen did anyway, i struggled even to keep up while drafting her, until she popped at about Mortimer Rd and i towed her the rest of the way. She turned around at the Servo and i continued along Safety Bay Rd, which was fast and tail-windy. Nice ride, good fun and sociable and a lovely day but i was very glad to get a lift home. Calves still tight from the Fri run.
Met Lisen at UWA and rode straight down the freeway into the headwind. Lisen did anyway, i struggled even to keep up while drafting her, until she popped at about Mortimer Rd and i towed her the rest of the way. She turned around at the Servo and i continued along Safety Bay Rd, which was fast and tail-windy. Nice ride, good fun and sociable and a lovely day but i was very glad to get a lift home. Calves still tight from the Fri run.
Saturday Jan 17, 2009 #
Roadie 3:28:00 [3] 94.0 km (2:13 / km)
slept:7.0 shoes: Shiny carbon pro lite
To Claremont then around the river plus Shelley, back via UWA. John and I picked up Boltboi at the Canning Bridge after his sleep in, and things ramped up after that. We had some fun chasing roadies, upset one group right before their big sprint :)
Paddle (coaching) 1:30:00 [2]
shoes: Fenn XT
Excellent paddling skills session at Matilda Bay with Meg and Neil O'Leary. Very useful. I need to sit further back, lean further forwards, and do lots of practice slowing down and concentrating on my catch.
Orienteering race (Reabold MetrO) 40:32 [5] 7.92 km (5:07 / km)
shoes: fluoro yellow trabucos
Based on a vague idea of going as up as possible at the start and then as down as possible for the rest of the course, i managed to fluke a pretty good route and finished 5th overall, 1min off 2nd place. Ran solidly and i think being very used to those Reabold hills helped, it didn't seem so bad because at least we were only running up each one once.
Distance via Clever Mr Dowling's Route Gadget Method
Distance via Clever Mr Dowling's Route Gadget Method
Friday Jan 16, 2009 #
Roadie hills 58:00
slept:7.0 shoes: Shiny carbon pro lite
Need to get a bike computer!
Grinding big chain ring reps on John's Variety Hills (the bike version) - figure 8s around Kalinda/Reabold/Boulevard.
2.03 3.08 2.04
2.04 3.10 1.56
Longish warmup-cooldown.
Then i broke my perfect record and had to drive the work car into work instead of commuting.
Grinding big chain ring reps on John's Variety Hills (the bike version) - figure 8s around Kalinda/Reabold/Boulevard.
2.03 3.08 2.04
2.04 3.10 1.56
Longish warmup-cooldown.
Then i broke my perfect record and had to drive the work car into work instead of commuting.
Run intervals 45:00 8.5 km (5:18 / km)
shoes: Feet
Really enjoyed this session - ran 10x400m intervals at 5km pace (a bit faster than, really), along 2 sides of a triangle with recoveries 300m back along the third edge. Started too fast then worked my pace out and stabilised. Kept motivated by slowly catching the Hamster, then he dropped off and i had a fast 9th trying to catch Jill and Brian, then a fast 10th because it was the 10th.
89 98 99 96 98 98 97 97 92 94
Concentrated on running with good technique and for some reason felt great. Was nice and cool on the oval esp with the sprinklers going.
Oh, and i forgot my socks, so ran barefoot, which was really really lovely in the cool wet grass and made me feel a bit Little House on the Prairie, except that i did not tread on a gopher or eat salt pork. Feeling it in my calves already.
89 98 99 96 98 98 97 97 92 94
Concentrated on running with good technique and for some reason felt great. Was nice and cool on the oval esp with the sprinklers going.
Oh, and i forgot my socks, so ran barefoot, which was really really lovely in the cool wet grass and made me feel a bit Little House on the Prairie, except that i did not tread on a gopher or eat salt pork. Feeling it in my calves already.
Thursday Jan 15, 2009 #
Roadie tempo 1:06:00 [3]
slept:7.0 shoes: Shiny carbon pro lite
Early morning ride from home via Claremont/Mosman Park hills/back up the coast, before driving to Bunbury for the day.
C • What! 10
Orienteering (OrientShow) 20:40 3.85 km (5:22 / km)
shoes: fluoro yellow trabucos
Excellent fun event from Simmo - 3 x 1.2-1.3km courses around a small park in Daglish, with heaps of controls close to each other with no numbers. Lots of room to make mistakes when you tried to run too fast. I took the first one a bit slow and made sure i got it right, then the second two ran superhard, still keeping the nav smooth though (now i knew the major landmarks). Had an epic race with Brian Hewitt who very much outruns me but hesitated enough that i caught him each time. In the process, managed to smash Wil, teehee. He was not happy.
I let tRicky beat me though, so that he still wants to rogaine with me. Sten was very fast and seemed to beat everyone.
I let tRicky beat me though, so that he still wants to rogaine with me. Sten was very fast and seemed to beat everyone.
Wednesday Jan 14, 2009 #
Roadie intervals (Kings Park) 1:36:52 42.0 km (2:18 / km)
slept:8.0 shoes: Shiny carbon pro lite
Warmup/cooldown from home to Kings Park and back. Brief coffee break before riding home.
Three hard loops, with 5min recoveries (I did them around and around and around the little triangle!)
10.57 10.59 10.56
These are all 30sec faster than last week and 20sec faster than my all-time PB. I would like to improve by 30sec every week, but unfortunately i can't keep buying new bikes.
I seem to have caught John's weird OCD thing. The one where he thinks it is bad fuku to enter the house without counting to 11 fish first. Fortunately there are 11 fish in our front yard, or it would be very difficult. But i do think life would progress faster if one of them were not a) the same colour as murky water in a black pond and b) fond of hiding under water lilies.
On the plus side, the dog left me a gift - a full-sized, perfectly ripe, juicy strawberry. Mmm... :)
Three hard loops, with 5min recoveries (I did them around and around and around the little triangle!)
10.57 10.59 10.56
These are all 30sec faster than last week and 20sec faster than my all-time PB. I would like to improve by 30sec every week, but unfortunately i can't keep buying new bikes.
I seem to have caught John's weird OCD thing. The one where he thinks it is bad fuku to enter the house without counting to 11 fish first. Fortunately there are 11 fish in our front yard, or it would be very difficult. But i do think life would progress faster if one of them were not a) the same colour as murky water in a black pond and b) fond of hiding under water lilies.
On the plus side, the dog left me a gift - a full-sized, perfectly ripe, juicy strawberry. Mmm... :)
Trek (mapping) 1 [0]
shoes: Feet
Haggles and I spent a very enjoyable afternoon updating the Minim Cove map. Luckily not much had changed so we were able to spend some time making sure the swampy, smelly, river fringes were exactly right, and thoroughly debating the need to map every single dead fish.
We stalled for a while when he absolutely set his heart on chasing a non-floating stick into the river, then dog-paddled mournfully around trying to find it.
Beats working anyway.
We stalled for a while when he absolutely set his heart on chasing a non-floating stick into the river, then dog-paddled mournfully around trying to find it.
Beats working anyway.
Run 1:03:00 [3] 10.4 km (6:03 / km)
shoes: fluoro yellow trabucos
Nice Reabold run with John and Wil. Slow tonight because they were tired from their hills yesterday, so I quite enjoyed it and my legs did too.
Tuesday Jan 13, 2009 #
Commute 22:50 [4] 11.0 km (2:05 / km)
slept:7.0 shoes: Mongoose Roadie
Slept right through my Kings Park intervals this morning, but apparently i was very, very fast. Had a lovely dream about icecream and mountain bikes and then i got woken suddenly by a tall person smelling of chlorine and got thrown out the door on my bike, which still had the dodgy pedals on. Rude awakening, quite literally. Rode hard hard, practised some creative red-green interpretation and generally pretended to be a bike courier, and snuck through the almost-closed garage door Indiana Jones-style at 7.58. Yeah....
Invigorating start to the day :)
Invigorating start to the day :)
Monday Jan 12, 2009 #
Roadie intervals (fartbike) 52:00 25.0 km (2:05 / km)
slept:7.0 shoes: Shiny carbon pro lite
Not sure about distance - they haven't invented carbon fibre cycle computers so I haven't got one yet.
Warmup/cooldown to Floreat Beach and back.
Intervals South along Challenger and back up WCH.
1 2 3 2 1 3 3 3 3 3 with 1min recoveries.
Worked hard, lovely morning with a deceptively strong southerly head wind.
Warmup/cooldown to Floreat Beach and back.
Intervals South along Challenger and back up WCH.
1 2 3 2 1 3 3 3 3 3 with 1min recoveries.
Worked hard, lovely morning with a deceptively strong southerly head wind.
Commute 26:00 [2] 11.5 km (2:16 / km)
shoes: Mongoose Roadie
Urgh, put old SPD pedals on the roadie which was not wise. They are old and infirm SPD pedals, which hold onto shoes no longer. Shame. Plus the feel of SPDs makes me think i am on a MTB and therefore I do moves which are unwise on a roadie. Feeling a bit rattled now.
Sunday Jan 11, 2009 #
Run (mapping) 55:00 [2]
slept:9.0 shoes: Metallic blue Asics
Trotted around the UWA map and updated it- starting with the easiest one first! Really hot, at 1pm. Perhaps could have set out earlier...
Paddle (downwind) 1:15:00 [3] 13.5 km (5:33 / km)
shoes: Fenn XT
Fun paddle from Port to Floreat with John, Danger, Hilarity and Bae. Not that windy to start with but it picked up. Not much swell either - not enough to be scary but plenty enough to play on. Didn't fall off, and caught some pretty good runs. I haven't worked out John's 6th sense wave-whisperer technique of reading the ocean like a sprint map and leaping from run to run, but the sideways swell doesn't catch me off guard any more! I complained a lot about all the faffing around but just secretly quite enjoyed the paddle :)
Saturday Jan 10, 2009 #
Roadie hills 3:57:20 [3] 104.0 km (2:17 / km)
slept:8.0 shoes: Shiny carbon pro lite
With Fletch, John and Tricky, from Inglewood via Toodyay Rd-Stoneville-Mundaring Weir Rd-doughnut stop in Kalamunda-Welshpool Rd and back. Gorgeous day for a long hills ride - not too hot until the last short bit, and no horrid easterly on the way there or sea breeze on the way back! The new bike is great- really comfortable and so smooth that i wasn't even that far off the back until i started getting tired somewhere near the dell. Perhaps i lost my drive a bit when i saw all the MTBers. Steve riding very strongly, John a bit disgruntled to find out that not riding doesn't make you stronger. Tricky is always strong so he doesn't need a comment.
Swim (plop) 10:00 [1] 0.4 km (25:00 / km)
shoes: Feet
Hopped in John's pool to cool down, and even swam slowly up and down a bit.
Orienteering race (Metro - Pt Walter) 46:34 [4] 8.08 km (5:46 / km)
shoes: fluoro yellow trabucos
Distance from routegadget. not a great route so probably a bit (!) longer than it could have been. Felt surprisingly not leg-weary after this morning. Just hot and tired. Tricksy, well set course, thanks Sten and Tricky! Confused me, anyway. Good fun! Second girl by 30sec to Vanessa
Friday Jan 9, 2009 #
Commute 24:30 [3] 11.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie
Had a sleep-in today and rode the short way. Wasn't running late though so i didn't see tricky.
Commute (cheat's commute) 15:00 [2] 6.0 km (2:30 / km)
shoes: Mongoose Roadie
Got picked up at the bottom of the hill...
Thursday Jan 8, 2009 #
Roadie 53:00 25.0 km (2:07 / km)
slept:7.0 shoes: Shiny carbon pro lite
Very, very happy with the new bike. Fits perfectly and so smooth to ride. No bike computer yet so only guessing the distance.
Warmup/cooldown
3 laps of the golf course (5km, 11min-ish each) pushing the ups hard in the big chain ring and recovering on the downs.
Warmup/cooldown
3 laps of the golf course (5km, 11min-ish each) pushing the ups hard in the big chain ring and recovering on the downs.
Commute 29:30 [3] 12.5 km (2:22 / km)
shoes: Mongoose Roadie
Commute 33:30 [2] 13.0 km (2:35 / km)
shoes: Mongoose Roadie
Sooooo tired, i think this was my slowest commute since i last commuted on a unicycle. As i got closer to Hale Rd i got progressively slower, hoping that John would pass me, but he was just a bit too late!
Wednesday Jan 7, 2009 #
Roadie hills (Reabold reps) 48:43 19.0 km (2:34 / km)
slept:7.5 shoes: Mongoose Roadie
Warmup/down from home and back
5 x grinding low cadence seated reps up the long side of Reabold with recoveries down the road and along the bike path to the start. "Pretend it's a weights session" said the coach, haha. I did them in the small chain ring but added a gear each time, hence the last one was the slowest! Short but tough session.
3.10 3.06 3.08 3.04 3.15
Exchanged some understanding sympathetic looks with the boot camp people on the hill. Also passed the same old man 5 times, who said "good girl" every time. He may have been congratulating his dog for not eating me, but i chose to believe he was talking to me and thanked him nicely.
Hardest part was riding up Glenelg on the way home!
5 x grinding low cadence seated reps up the long side of Reabold with recoveries down the road and along the bike path to the start. "Pretend it's a weights session" said the coach, haha. I did them in the small chain ring but added a gear each time, hence the last one was the slowest! Short but tough session.
3.10 3.06 3.08 3.04 3.15
Exchanged some understanding sympathetic looks with the boot camp people on the hill. Also passed the same old man 5 times, who said "good girl" every time. He may have been congratulating his dog for not eating me, but i chose to believe he was talking to me and thanked him nicely.
Hardest part was riding up Glenelg on the way home!
Run 1:00:00 [3] 9.5 km (6:19 / km)
shoes: fluoro yellow trabucos
Fun longish run with Wil, Nicki and John. Grass strips etc to Brighton then John did a dune dash, Nicki and Wil close behind in a swale scamper and i just did the standard plodding pootle at the back. Then we ran though a heap of prickly bushes. And back to the pool. Felt surprisingly good :-)
Note
New bike! Picked up my shiny, shiny new(ish) roadie tonight. Nice...
Tuesday Jan 6, 2009 #
Roadie warm up/down 39:00 16.5 km (2:22 / km)
slept:7.0 shoes: Mongoose Roadie
Roadie intervals (Kings Park loops) 37:42 18.0 km (2:06 / km)
shoes: Mongoose Roadie
hard easy hard
11.24 14.48 11.30
11.24 14.48 11.30
Commute 32:30 [3] 13.0 km (2:30 / km)
shoes: Mongoose Roadie
I felt like i tried hard but it was pretty slow, and i got passed and dropped by a roadie who looked like not only his bike but also his clothes, shoes, and even legs were brand shiny new christmas presents, still in their christmas-coloured wrappers.
Run hills 45:00 8.3 km (5:25 / km)
shoes: fluoro yellow trabucos
Not certain about the times.
2 reps of John's Variety Hill, which is nowhere near as much fun as it sounds, but wasn't too bad.
I timed the whole loops: 11.08 and 11.34
But that includes the downhill recoveries and apparently the clever people timed each hill on its own. They're clever, those clever people.
With a recovery and warmup-cooldown.
2 reps of John's Variety Hill, which is nowhere near as much fun as it sounds, but wasn't too bad.
I timed the whole loops: 11.08 and 11.34
But that includes the downhill recoveries and apparently the clever people timed each hill on its own. They're clever, those clever people.
With a recovery and warmup-cooldown.
Monday Jan 5, 2009 #
Commute 32:00 [3] 13.0 km (2:28 / km)
slept:9.0 shoes: Mongoose Roadie
Tried hard but there was a stonking headwind and my armpits hurt. Ran into Martin McNiff (well, not so much ran into as rode next to for a bit). Have chosen an ugly colour for commuting, to motivate me to turn more commutes into real training.
C • McNiff 20
Commute 32:00 [3] 13.0 km (2:28 / km)
shoes: Mongoose Roadie
Legs pretty weary - i thought about some kings park reps til i got passed by 3 shoulder-bobbing hybrid-riders in a row.
Sunday Jan 4, 2009 #
Run long 2:50:00 [3] 28.0 km (6:04 / km)
slept:7.0 shoes: fluoro yellow trabucos
Ran with John and Wil for 2h, then Mark and I took the short cut back to UWA. First hr was fun, second ok, third really struggled. Feeling a bit floaty and my armpits are stinging, and my feet and knees are a bit sore. Other than that seem to have survived. While i was waiting for J&W to finish i sat under a small tap in the UWA carpark for a while. Funny looks from security guard. Thanks to Wil for the float in the pool and to Liza for the extremely large breakfast!
Saturday Jan 3, 2009 #
Roadie 2:46:00 [3] 69.0 km (2:24 / km)
slept:7.0 shoes: Mongoose Roadie
Around the river. One 5min effort, then a hard and testosterone-fuelled (not mine, obviously) effort from the Narrows to Mt Henry which killed me for the rest of the ride.
Run (beach) 22:10 4.0 km (5:33 / km)
shoes: Feet
Dog beach to the drain into the wind and back.
Friday Jan 2, 2009 #
Windtrainer 45:00
shoes: Mongoose Roadie
Warmup/cooldown
Small chainring pyramid each side
5x 60hard 60spin 60easy
Single leg stuff
Small chainring pyramid each side
5x 60hard 60spin 60easy
Single leg stuff
Thursday Jan 1, 2009 #
Note
slept:8.0 (rest day)
Tired after a wearying 5 days and a travel day yesterday. Had a frisbee game and quick float at the beach. Then did a tour of air-conditioned houses and got fed a lot of christmas leftovers. Great to be back in warm weather after yesterday's race in 8 degrees and rain!
The 5 days of foot-O were useful intense O training for me- my placings got worse during the week (until the sprint where i was mid-field because the nav was easy) but only because i slowed down in an attempt to make fewer mistakes. I got smoother in the gold mining areas which had me completely stumped at the beginning. All the maps were fun and challenging. My finest moment (or finest 5min...) was some brief but very confused circling under the control descriptions. Other than that most errors were relatively minor and due to a) not maintaining concentration or b) dropping too quickly into the gold mining stuff without being sure where i was. a) i can probably solve with my proven MTBO leg-slapping method if I get really keen and masochistic. b) i solved on the fourth day by walking most of the course. Not ideal but a good start.
The MTBO events (although I'm told they don't count, not a real sport, stupid waste of time) were fun and i tried hard, managed to beat Carolyn in both but only just. John beat me on day 2 so i still have work to do...
Kay set up training maps for us every day which (when combined with some actual training exercises from my personal coach who i took along for the trip) were very useful for me. Not often that we get practice on real maps with contours and route choice.
I'm feeling pretty motivated to start training to try out for the 2009 MTBO WOC (if it hasn't been blown up by August) and January was my deadline so it looks like training starts today! After my rest day. Ha.
The 5 days of foot-O were useful intense O training for me- my placings got worse during the week (until the sprint where i was mid-field because the nav was easy) but only because i slowed down in an attempt to make fewer mistakes. I got smoother in the gold mining areas which had me completely stumped at the beginning. All the maps were fun and challenging. My finest moment (or finest 5min...) was some brief but very confused circling under the control descriptions. Other than that most errors were relatively minor and due to a) not maintaining concentration or b) dropping too quickly into the gold mining stuff without being sure where i was. a) i can probably solve with my proven MTBO leg-slapping method if I get really keen and masochistic. b) i solved on the fourth day by walking most of the course. Not ideal but a good start.
The MTBO events (although I'm told they don't count, not a real sport, stupid waste of time) were fun and i tried hard, managed to beat Carolyn in both but only just. John beat me on day 2 so i still have work to do...
Kay set up training maps for us every day which (when combined with some actual training exercises from my personal coach who i took along for the trip) were very useful for me. Not often that we get practice on real maps with contours and route choice.
I'm feeling pretty motivated to start training to try out for the 2009 MTBO WOC (if it hasn't been blown up by August) and January was my deadline so it looks like training starts today! After my rest day. Ha.
Note
Now been on AP for exactly a year so here is a summary:
activity # / time
Roadie 326 / 254:17:02
Run 202 / 118:27:03
MTB 63 / 88:47:24
Adventure Racing 7 / 73:44:35
MTBO 35 / 44:18:15
Orienteering 43 / 38:37:44
Paddle 31 / 34:29:00
Trek 11 / 22:14:24
Strength/Core 52 / 18:28:30
Windtrainer 20 / 13:01:00
Armchair nav 6 / 3:11:00
Swim 15 / 3:07:00
Total 811 / 712:42:57
This year on JT's advice i shall separate road biking from commuting, to keep me honest. Very approximately 6800km on the roadie but a lot of that was to work and back. Commuting (sorry Grilla, Pete) is still loggable, because it contributes to tiredness, adds to time in the saddle and is useful recovery riding. But (except when there are roadies to chase) it is not real training.
activity # / time
Roadie 326 / 254:17:02
Run 202 / 118:27:03
MTB 63 / 88:47:24
Adventure Racing 7 / 73:44:35
MTBO 35 / 44:18:15
Orienteering 43 / 38:37:44
Paddle 31 / 34:29:00
Trek 11 / 22:14:24
Strength/Core 52 / 18:28:30
Windtrainer 20 / 13:01:00
Armchair nav 6 / 3:11:00
Swim 15 / 3:07:00
Total 811 / 712:42:57
This year on JT's advice i shall separate road biking from commuting, to keep me honest. Very approximately 6800km on the roadie but a lot of that was to work and back. Commuting (sorry Grilla, Pete) is still loggable, because it contributes to tiredness, adds to time in the saddle and is useful recovery riding. But (except when there are roadies to chase) it is not real training.