Training Log Archive: MTBjenIn the 31 days ending Jul 31, 2009:
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| 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 | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Roadie (Armstrong intervals) 1:15:00
slept:7.0 shoes: Shiny carbon pro lite
Lovely day for riding and I like bikes :)
Pootled up the coast and back with a shadow of John. Threw in some single legged stuff and a couple of Astana efforts, just for fun.
A ute full of bogans shouted "keep it going!" at me which was the most unusual thing a bogan has ever shouted (or thrown) at me.
Pootled up the coast and back with a shadow of John. Threw in some single legged stuff and a couple of Astana efforts, just for fun.
A ute full of bogans shouted "keep it going!" at me which was the most unusual thing a bogan has ever shouted (or thrown) at me.
Run intervals 58:00 10.0 km (5:48 / km)
shoes: Metallic blue Asics
Warmup/cooldown/drills etc
Missed the first 2 intervals by being late.
7x400m at 3km pace with about 300m jog recovery
1.38 1.41 1.41 1.41 1.41 1.41 1.41
Consistent, yes, although not very fast!
Missed the first 2 intervals by being late.
7x400m at 3km pace with about 300m jog recovery
1.38 1.41 1.41 1.41 1.41 1.41 1.41
Consistent, yes, although not very fast!
Thursday Jul 30, 2009 #
Roadie hills 1:00:00 [3]
slept:8.0 shoes: Shiny carbon pro lite
Wasn't in the right frame of mind for hill reps so i just did every hill I could find, once, with a mental image of team astana on mont ventoux egging me on.
Both sides of Hale, Empire, Durston, both sides of the Boulevard, both sides of Reabold, Oceanic, then cruised up the coast and another Hale to finish.
Great day for ocean paddling, it was tragic to have to come to work even though work is still novel enough to be fun.
Both sides of Hale, Empire, Durston, both sides of the Boulevard, both sides of Reabold, Oceanic, then cruised up the coast and another Hale to finish.
Great day for ocean paddling, it was tragic to have to come to work even though work is still novel enough to be fun.
Wednesday Jul 29, 2009 #
Run (dog jog) 15:00 [2]
shoes: Retro green Asics
Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Retro green Asics
From East Perth with Jess, at uncomfortable chatting pace. For me. Jess chatted quite comfortably.
Paddle 1:00:00
shoes: Fenn XT
Pootled with John from East Perth around Heirisson and back, with a few O'Leary Technique Efforts thrown in at the end.
Tuesday Jul 28, 2009 #
Run hills 55:00 9.5 km (5:47 / km)
slept:7.0 shoes: Retro green Asics
Oceanic Hills x 4
3.45 4.00 3.48 3.49
The second one I was chatting to Jess - we suddenly got to the top and realised that we were still chatting and had therefore probably failed to build to any kind of useful running crescendo.
Warmup/down etc.
3.45 4.00 3.48 3.49
The second one I was chatting to Jess - we suddenly got to the top and realised that we were still chatting and had therefore probably failed to build to any kind of useful running crescendo.
Warmup/down etc.
Monday Jul 27, 2009 #
Run 28:00 [2] 4.2 km (6:40 / km)
shoes: Retro green Asics
Note to self: don't run on the beach in sneakers with holes in their toes.
I ran up the dog beach and back with John and the dog, except that somehow without noticing I ran almost 2km further than John. I would have guessed with all his weird bird-of-prey impersonations, zig-zags and falling over that he ran further than me. Odd.
Got back to the car and tipped my own body weight in sand out of my shoes.
I ran up the dog beach and back with John and the dog, except that somehow without noticing I ran almost 2km further than John. I would have guessed with all his weird bird-of-prey impersonations, zig-zags and falling over that he ran further than me. Odd.
Got back to the car and tipped my own body weight in sand out of my shoes.
Sunday Jul 26, 2009 #
Event: Teva Adenture Race
Adventure Racing (TEVA) 3:59:00 [3]
slept:6.0
Not sure about time.Thanks to Cath and Karen for a fun day and a good result! Thanks to Dalto for great pizza and beer and couch after. Congratulations to all fellow teams for their excellent races :)
Cath cruised her way through the shuttle run and stopped just after getting us into the second wave. We had a good start, which lasted about 1min, before I stupidly let the mass start fluster me and we followed the pack down the wrong track. Realised relatively quickly, found the first control then went wrong again. Did a heap of bush-bashing and once we were back on track got to TA1 without further incident. We must have lost 15-20 min but were still the third team there!
The TV thingo wasn't as bad as it could have been. I got 5, guessed 2 and sang one to cath and karen. We decided not to make any errors on the orienteering, but were foiled by the event organisers who put one in the wrong spot. Wasted a heap of time there, and ended up having to get all the controls to make up for it. By this time we were waaay back in the field, and even though we were smooth on the bike leg (finally!) there was another girls' team at transition. Bugger...
Did a superquick bungee challenge ("You can get extra points by...." "No thanks". "But you can do this...." "No thanks.") then ran off to get two controls to get our tent money. Luckily we had heard the bit about facing north - the team next to us didn't and got pretty wet :-)
As we got back on the bikes the other girls' team ran in, so we had a good lead on them.
Clean to TA3, pretty quick symbol challenge, we all nailed the team time trial (I did the bike, and got back in about 3min, due to spending the whole time thinking "what would lance armstrong do?" - but the other two beat me easily!)
Clean back to the finish, where we were behind some people who should not have been ahead of us but thankfully still won. We didn't deserve it, after our monumental first-leg failure, but it would have been embarrassing not to!
Very different racing in a girls' team - I did all the MTB nav, and didn't kill myself trying to keep up for a change!
Good fun.
Cath cruised her way through the shuttle run and stopped just after getting us into the second wave. We had a good start, which lasted about 1min, before I stupidly let the mass start fluster me and we followed the pack down the wrong track. Realised relatively quickly, found the first control then went wrong again. Did a heap of bush-bashing and once we were back on track got to TA1 without further incident. We must have lost 15-20 min but were still the third team there!
The TV thingo wasn't as bad as it could have been. I got 5, guessed 2 and sang one to cath and karen. We decided not to make any errors on the orienteering, but were foiled by the event organisers who put one in the wrong spot. Wasted a heap of time there, and ended up having to get all the controls to make up for it. By this time we were waaay back in the field, and even though we were smooth on the bike leg (finally!) there was another girls' team at transition. Bugger...
Did a superquick bungee challenge ("You can get extra points by...." "No thanks". "But you can do this...." "No thanks.") then ran off to get two controls to get our tent money. Luckily we had heard the bit about facing north - the team next to us didn't and got pretty wet :-)
As we got back on the bikes the other girls' team ran in, so we had a good lead on them.
Clean to TA3, pretty quick symbol challenge, we all nailed the team time trial (I did the bike, and got back in about 3min, due to spending the whole time thinking "what would lance armstrong do?" - but the other two beat me easily!)
Clean back to the finish, where we were behind some people who should not have been ahead of us but thankfully still won. We didn't deserve it, after our monumental first-leg failure, but it would have been embarrassing not to!
Very different racing in a girls' team - I did all the MTB nav, and didn't kill myself trying to keep up for a change!
Good fun.
Saturday Jul 25, 2009 #
Paddle 1:02:00 [3]
shoes: Fenn XT
Friday Jul 24, 2009 #
Run intervals 1:27:00
shoes: Retro green Asics
I made it an extra-long warmup by running from home. This turned out to be a good thing because I felt like I was going to die for the first half hour, and only in the second warmup did i start to feel ok.
17x300m at 3km pace with 220m jog recovery. Every third one fast. I kept them pretty consistent by progressively slowing down the recovery.
73 73 71
73 73 71
74 75 72
72 72 69
73 72 71
74 69
17x300m at 3km pace with 220m jog recovery. Every third one fast. I kept them pretty consistent by progressively slowing down the recovery.
73 73 71
73 73 71
74 75 72
72 72 69
73 72 71
74 69
Thursday Jul 23, 2009 #
Commute 1:50:00 [3]
shoes: Shiny carbon pro lite
Next time I commute Southwards against the flow of the commuter racetrack I'm going to take a helmet cam and make a movie of commuter race faces :-)
Wednesday Jul 22, 2009 #
Commute 1:50:00 [3]
slept:6.0 shoes: Shiny carbon pro lite
Sooo good to be back on the bike! I need to get motivated and do it more often. I tried the paddling dance (well, the bits you can do while on a bike) when tRicky rode past and I think he might have actually seen me.
Tuesday Jul 21, 2009 #
Run hills 55:20 9.5 km (5:49 / km)
slept:7.5 shoes: Retro green Asics
Ouch. Amphitheatre hills. Felt awful for the second half of each one, probably because it is much much steeper than the first half. Slow, slow, slow.
Three long ones:
2.54 3.05 3.08
One proper short one:
76
Three shortened short ones, stopping at the white line just before the steep steep bit:
70 69 70
Warmup/cooldown from the shops.
Good group now, and they are all so fast!
Three long ones:
2.54 3.05 3.08
One proper short one:
76
Three shortened short ones, stopping at the white line just before the steep steep bit:
70 69 70
Warmup/cooldown from the shops.
Good group now, and they are all so fast!
Monday Jul 20, 2009 #
Note
(rest day)
Unintentional rest day - had a silly team-building and first aid (!) course that went all day. At least the food was good! They gave us one of those silly personality questionnaires and everyone in the room scored the same. "That is because you are all doctors" they said. The first aid instructor asked if any of us had ever done CPR before, at which point everyone zoned out. Got absolutely soaked through between the letterbox and the front door!
Saturday Jul 18, 2009 #
Run 1:31:00 [3] 14.5 km (6:17 / km)
shoes: fluoro yellow trabucos
Fun run out and back along a big sandy firebreak with an electric fence down the middle. Only for a while though, most of it was lovely, and the view from the cliff-top at the end was worth it.
Run 30:00 [3] 4.0 km (7:30 / km) +330m 5:19 / km
shoes: fluoro yellow trabucos
There were some ominous clouds on the near horizon so I kicked John out of the car and drove 10km down the road. Stopped and ran up a convenient mountain, looked at the awesome view, ran down cheerfully and got to the car as the heavens opened. Read the paper in the car, leaving JT to negotiate hail storms, flash floods, fiercely maternal cows and cold, wet underwear.
Dancing (Paddling Dance) 12:00 [5]
shoes: Feet
Last time there was some disappointment that I was not watching John's paddling. So I went out in the heavy rain in my bright red raincoat to walk along the beach looking attentive. It took some very significant effort to get any attention though, perhaps my raincoat is not red enough.
Friday Jul 17, 2009 #
MTB 5:30:00 [3] 85.0 km (3:53 / km)
shoes: Yeti ASR
Bike :)
First we rode 35km along the old Denmark-Nornalup Treacle Reserve, after all these years still ankle-deep in 50 year old treacle. Treacle riding is hard work, but the rain made the treacle a bit softer than usual and the cows were a welcome distraction. Then up and up and up to the petting zoo, where JT refused to pay $20 for me to pet a small alpaca but luckily they also sold chocolate, which got me home. Good fun.
First we rode 35km along the old Denmark-Nornalup Treacle Reserve, after all these years still ankle-deep in 50 year old treacle. Treacle riding is hard work, but the rain made the treacle a bit softer than usual and the cows were a welcome distraction. Then up and up and up to the petting zoo, where JT refused to pay $20 for me to pet a small alpaca but luckily they also sold chocolate, which got me home. Good fun.
Thursday Jul 16, 2009 #
Run 30:00
shoes: fluoro yellow trabucos
Abortive sort of a run which started out nicely and then went "This is great! I can't remember when I last enjoyed a pain free, continuous, off-road, hilly run! I love running! Look how fast and pain free I ...... AAAARRRRGGGHHH *insert expletives*!!!!!!!"
Sigh.
Sigh.
Run 1:32:00 [3] 13.5 km (6:49 / km) +330m 6:04 / km
shoes: fluoro yellow trabucos
Ran from where we were staying along the Bib track a few k's along the edge of the inlet, then 95% of the way up a big hill. It was a fun and rocky and scenic hill, with scenic views, but I ran out of time and had to get back before dark. Didn't realise how close I was to the top until I looked at the map, so two days later I had to run up it from the other side to complete unfinished business.
Wednesday Jul 15, 2009 #
MTB 20:00 [1]
slept:8.0 shoes: Yeti ASR
Promotional circlework for MTBO. Someone gave my name to the local paper. Who gave my name to the local paper?? I gave them a lovely interview about how families and happy people like riding their happy bikes happily in the bush. Flowers and sunshine and happy children. I did not tell them that the tracks are mapped wrongly or that it is run by a dictatorship who make you get controls in the right order, or that sometimes you get beaten by girls.
I am having a very, very sedentary week. Today I have a sore throat, perhaps having been exposed to too many Rockingham people, so I am continuing being sedentary for a bit longer.
I am having a very, very sedentary week. Today I have a sore throat, perhaps having been exposed to too many Rockingham people, so I am continuing being sedentary for a bit longer.
Monday Jul 13, 2009 #
Run 28:30 5.2 km (5:29 / km)
shoes: Retro green Asics
Ran to the beach to meet John and Haggles. Lovely morning and my legs were all bouncy :)
Sunday Jul 12, 2009 #
MTBO race (Langford Park - long) 1:37:00 [4] 27.1 km (3:35 / km)
slept:8.0 shoes: Yeti ASR
Thanks to the setters for a fun course, and especially to tRicky for all the hard work updating the map and creating a 40min start queue, right in the middle of the road!
Brilliant fun race - smooth ride, due to taking some of the advice I had been giving the newbies (make a plan, orientate your map, don't stuff up, blah blah). Only 7 min off tRicky! Yeah...
Brilliant fun race - smooth ride, due to taking some of the advice I had been giving the newbies (make a plan, orientate your map, don't stuff up, blah blah). Only 7 min off tRicky! Yeah...
MTBO 1:30:00 [2]
shoes: Yeti ASR
Heaps of fun circles putting out/collecting controls, herding newbie orienteers, general singletrack fun on the way. John's training camp went pretty well - took a bit longer than planned but people seemed happy and seemed to learn something.
Friday Jul 10, 2009 #
MTB 2:30:00
slept:7.0 shoes: Yeti ASR
Good fun MTB. One slow lap with a big group of newbies, then a longer faster explore of all the singletrack in Jarrahdale with Ruth. I always feel very apologetic taking Kiwi's MTBing in Perth. It hailed on the way there, but settled down when we got there and was just intermittently rainy, with lots of fun puddles to ride through.
Run 43:48 7.0 km (6:15 / km)
shoes: Retro green Asics
Meh. Wasn't in the mood tonight and I ran the 2km in 8.48 (40sec slower than my PB) so I'm not even going to call it a time trial!
Wednesday Jul 8, 2009 #
Run (dog jog) 15:00 [2]
slept:6.0 shoes: Metallic blue Asics
Tuesday Jul 7, 2009 #
Roadie 2:25:00 [3] 65.0 km (2:14 / km)
slept:8.0 shoes: Shiny carbon pro lite
Very enjoyable super-sized river loop. It threatened to rain but never did, which is always a nice surprise.
Swim 40:00 [3] 1.6 km (25:00 / km)
Run hills 54:41 8.0 km (6:50 / km)
shoes: Metallic blue Asics
Reps up Reabold East again.
2 long (slow, fast)
2 short (slow, fast)
and then one girly pike-halfway rep.
5.39 5.32
4.19 3.52
Had some people to chase on and off which helped.
Felt pretty crap before the run but glad I went in the end - next time i swim right before running I will bring food.
Fletch looking very very fast today.
2 long (slow, fast)
2 short (slow, fast)
and then one girly pike-halfway rep.
5.39 5.32
4.19 3.52
Had some people to chase on and off which helped.
Felt pretty crap before the run but glad I went in the end - next time i swim right before running I will bring food.
Fletch looking very very fast today.
Sunday Jul 5, 2009 #
Orienteering (Boomer at Umuna - H1) 1:54:00 [3] *** 14.4 km (7:55 / km)
slept:8.0 shoes: fluoro yellow trabucos
Thanks Simmo for a really fun course that has not put me off attempting another H1! Worked out before the start that H1 and 2 had the same first 9 controls - lucky because after control 1 all the H1 people were long gone. I tried to stick with Cath and Rachel but they sneakily punched a control without me noticing and i lost some time going back for it - and they are far to quick for me to catch them again. I decided after control 3 to slow down and pace myself for a three hour run instead. So I looked at my map for the first time and promptly got lost. Went back for number 4 even though I was nearly at 5 - I wanted to skip a later control. Ran with Andrew Martin for a bit and saw Phil out there but mostly just pottered around by myself. At 10 the tRicky/Craig train passed me and I found Brian too, but got away from him :) despite going far too high on the way to 11.
Near the end I had the fun entertainment of a nearby runner who would run really really fast to the circle, find the control by looking behind every rock, and then stop and lay his map out on the ground to take a careful bearing to the next one.
Really fun in the end, it didn't feel like 14km, I didn't get lost, only made one really big mistake at number 4 and a semi-big one at 13 (and lots of messy circles near the controls). And I didn't come last.
Near the end I had the fun entertainment of a nearby runner who would run really really fast to the circle, find the control by looking behind every rock, and then stop and lay his map out on the ground to take a careful bearing to the next one.
Really fun in the end, it didn't feel like 14km, I didn't get lost, only made one really big mistake at number 4 and a semi-big one at 13 (and lots of messy circles near the controls). And I didn't come last.
Squash 45:00 [3] 15.0 km (3:00 / km)
shoes: Retro green Asics
Good fun :-)
John's dad has gotten his eye back in now, and toyed with us. He almost let me win one game but only almost. John let me win a few games, very nice of him since he obviously had my measure.
John's dad has gotten his eye back in now, and toyed with us. He almost let me win one game but only almost. John let me win a few games, very nice of him since he obviously had my measure.
Saturday Jul 4, 2009 #
MTBO (mapping) 2:00:00 [3]
slept:8.0 shoes: Yeti ASR
Friday Jul 3, 2009 #
Roadie hills 1:11:00
slept:9.0 shoes: Shiny carbon pro lite
Warmup/cooldown laps of the golf course.
3 x figure 8's of the backside of Kalinda and Reabold East.
I didn't crash as badly as yesterday but it was all pretty lacklustre! Great riding weather though.
3 x figure 8's of the backside of Kalinda and Reabold East.
I didn't crash as badly as yesterday but it was all pretty lacklustre! Great riding weather though.
Run (dog jog) 20:00 [2]
shoes: Retro green Asics
Run intervals 48:30
shoes: Retro green Asics
9 x 400m (well, 380m) at McGillivray.
I ran with Liz tonight and we kept each other honest - and I had some spring in my step for the first time in a month which was really encouraging. Every 3rd rep was meant to be faster, and it was (except lap 8 which was the fastest because that was when John and Ian lapped us). The rest were meant to be at 5km pace but they ended up faster.
1.34 1.36 1.32
1.33 1.33 1.31
1.33 1.30 1.31
Plus ?200m jog recoveries and warmup/cooldown/runthroughs
I ran with Liz tonight and we kept each other honest - and I had some spring in my step for the first time in a month which was really encouraging. Every 3rd rep was meant to be faster, and it was (except lap 8 which was the fastest because that was when John and Ian lapped us). The rest were meant to be at 5km pace but they ended up faster.
1.34 1.36 1.32
1.33 1.33 1.31
1.33 1.30 1.31
Plus ?200m jog recoveries and warmup/cooldown/runthroughs
Thursday Jul 2, 2009 #
Roadie 1:34:00 [3]
slept:9.0 shoes: Shiny carbon pro lite
Roadie 2:03:00 [3]
shoes: Shiny carbon pro lite
Wednesday Jul 1, 2009 #
Swim 27:00 [3] 1.2 km (22:30 / km)
slept:5.0
Run warm up/down 28:00 [3] 5.0 km (5:36 / km)
shoes: Retro green Asics