Training Log Archive: MTBjenIn the 31 days ending Aug 31, 2009:
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| 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 | Su | Mo | ||||||||||||||||||||||||||||||
Monday Aug 31, 2009 #
Note
slept:8.0 (rest day)
Feeling much more normal today. I'm going to do nothing this week though, just to make sure.
Sunday Aug 30, 2009 #
MTBO race 1:47:00 [2]
slept:9.0 shoes: Yeti ASR
Really slow pootle around Pickering Brook - I wasn't feeling too energetic and only needed to finish since no other girls do the long course. Barely raised a sweat. Pretty clean run - navigating is super-easy when you are going that slowly (and of course the map was super-accurate which makes it easier too!). Took one longer route because someone was trying to race me and I wasn't in the mood. I got beaten by someone I've never heard of.
Saturday Aug 29, 2009 #
Trek 3:30:00 [2]
slept:7.0 (sick)
Bushwalk with Dangerman and Cricket (they sound like superheroes!) from Serpentine. There were heaps of waterfalls along the valley.
Really good fun and especially nice just to get out of the house.
Really good fun and especially nice just to get out of the house.
Friday Aug 28, 2009 #
Note
slept:8.0 (sick)
I must still be sick, I made a monumental scheduling stuff-up which could only be due to illness. Still a bit vomity but otherwise ok.
Went to a surprisingly useful mental health teaching day and learned how to counsel psych patients:
http://www.youtube.com/watch?v=BYLMTvxOaeE
Went to a surprisingly useful mental health teaching day and learned how to counsel psych patients:
http://www.youtube.com/watch?v=BYLMTvxOaeE
Thursday Aug 27, 2009 #
Note
slept:10.0 (sick)
Back at work, yay.
Wednesday Aug 26, 2009 #
Trek (mapping) 1:30:00 [0]
slept:10.0 (sick)
Today I left the house! Back to sleep for the afternoon now, ready for my third attempt at going back to work tomorrow.
Tuesday Aug 25, 2009 #
Note
slept:11.0 (sick)
But not as sick today! I can see the light at the end of the tunnel. This morning I woke up and felt like getting out of bed. Nice.
Run hills (SAS Sandhill) 10:00 [0] 1.0 km (10:00 / km)
shoes: Feet
Walked from the car to the hill, then one rep up the hill, then down again after a long rest.
Feeing pretty confident about Caffeinated after our team performance this evening. I toasted myself walking once up a hill. John also walked once up the hill, and on the way managed to injure himself. Fletch and tRicky got lost on the warmup, Fletch went for a further jog in the rifle range in preference to running up a hill and tRicky nearly got stuck in the razor wire, and nearly got himself killed by bowling Meg over twice.
Feeing pretty confident about Caffeinated after our team performance this evening. I toasted myself walking once up a hill. John also walked once up the hill, and on the way managed to injure himself. Fletch and tRicky got lost on the warmup, Fletch went for a further jog in the rifle range in preference to running up a hill and tRicky nearly got stuck in the razor wire, and nearly got himself killed by bowling Meg over twice.
Monday Aug 24, 2009 #
Note
slept:11.0 (sick)
Saturday Aug 22, 2009 #
Note
slept:12.0 (sick)
Friday Aug 21, 2009 #
Note
slept:14.0 (sick)
C • :-( 3
Thursday Aug 20, 2009 #
Run (dog jog) 20:00 [2]
slept:6.0 shoes: Metallic blue Asics
10min with the dog then a half-hearted 10min without. It was sluggish enough not be worth continuing so i am having another coffee instead.
Wednesday Aug 19, 2009 #
Windtrainer 56:00
slept:8.0 shoes: Shiny carbon pro lite
I never made it out the door this morning but had time to squeeze in a windtrainer til my sister arrived.
warmup, SCR pyramid
Pyramid 1 2 3 4 5 4 3 2 1 with 1min recoveries
2 x 1min hard / 1min fast spin / 1min easy
Enjoyed seeing fearless small nephew run straight under the dog just as he did the big dribbly head shake. Small nephew is small enough to be completely soaked by a really good dribble assault :-)
warmup, SCR pyramid
Pyramid 1 2 3 4 5 4 3 2 1 with 1min recoveries
2 x 1min hard / 1min fast spin / 1min easy
Enjoyed seeing fearless small nephew run straight under the dog just as he did the big dribbly head shake. Small nephew is small enough to be completely soaked by a really good dribble assault :-)
Run 52:00 [3]
shoes: Retro green Asics
Jess got a cold so Haggles came running instead. He isn't quite as chatty as Jess but just as bouncy. Dropped him off after 20min and did another loop. Legs feeling happy.
Tuesday Aug 18, 2009 #
Run hills (SAS sandhill) 41:15
slept:6.0 shoes: Metallic blue Asics
Slept really badly, i think because John pushed me out of bed and I woke up in the morning on the floor.
Oooh it rained and rained and rained! But only on the cooldown. The rest was lovely, it was a good group and the dog came and smiled at me and I like the SAS sandhill.
I think it felt good because I was completely broken when I left work, and expected to be awful.
3 sets of 2 hills (hardish - hard) then one single. Happy to keep them fairly consistent.
1.15 1.05
1.16 1.06
1.20 1.07
1.10
3 min recovery between the sets.
Oooh it rained and rained and rained! But only on the cooldown. The rest was lovely, it was a good group and the dog came and smiled at me and I like the SAS sandhill.
I think it felt good because I was completely broken when I left work, and expected to be awful.
3 sets of 2 hills (hardish - hard) then one single. Happy to keep them fairly consistent.
1.15 1.05
1.16 1.06
1.20 1.07
1.10
3 min recovery between the sets.
Sunday Aug 16, 2009 #
Orienteering 1:20:20 [3] 8.0 km (10:03 / km)
slept:7.0 shoes: Trabucos the second
Brilliant fun course with lots of little loops around the complex granite bit of Hill Park Dale. After visiting 3 other controls on the way from 1 to 2 I got my head sorted out and did OK. Caught Ceri at control 11, and slowed down a lot after that to avoid making a mistake and letting her past. She ended up mispunching so I came last anyway, but not embarrassingly far off the others.
Saturday Aug 15, 2009 #
Trek 30:00 [0] 1.0 km (30:00 / km)
slept:9.0 shoes: Little red raincoat
Walked from North Cott to Cott and back with Grandma.
Well if Andre can log these things, why can't I??
Well if Andre can log these things, why can't I??
Windtrainer 1:25:00
shoes: Shiny carbon pro lite
Another 10min episode in the fantastic comedy series "Watching John try to do Stuff"
Then some more warmup
Small chain ring pyramid
3x(5min hard 5min harder 5min hardest) with 5 min recoveries. Max HR 152, 156, 172
Cooldown
Then some more warmup
Small chain ring pyramid
3x(5min hard 5min harder 5min hardest) with 5 min recoveries. Max HR 152, 156, 172
Cooldown
Squash 1:00:00 [3]
shoes: fluoro yellow trabucos
Friday Aug 14, 2009 #
Windtrainer 1:00:00
slept:6.0 shoes: Shiny carbon pro lite
Warmup
Small chain ring pyramid
1 2 3 4 5 4 3 2 1 with 1min spin recoveries
Single leg stuff
Cooldown
Small chain ring pyramid
1 2 3 4 5 4 3 2 1 with 1min spin recoveries
Single leg stuff
Cooldown
Run 20:51 [3]
shoes: Metallic blue Asics
Another late day at work - I cunningly arrived at the oval just as the rain stopped and also as the 2km TT ended. Did a cooldown, then a long warmup (with some fartlekky bits) and another cooldown. Nice.
Thursday Aug 13, 2009 #
Dancing 1 [5]
shoes: Socks (no toes)
Danced in my sleep, heaps of cool twitching, juddering and expressions in time with all the music in my head. Pleasantly tired this morning as I dance my way to work.
Note
Sigh...
Run 55:51 [3]
slept:6.5 shoes: Metallic blue Asics
A bit leg-tired from the windtrainer yesterday, but kept a reasonable pace up until I turned North up the beach. Urgh.
Wednesday Aug 12, 2009 #
Run 55:00 [3]
slept:8.0 shoes: Metallic blue Asics
Lunchtime run with Jess, followed by coffee and cake :-)
Ran from City Beach to the top of Reabold, then trails around and about and to the beach, up the beach back to the start.
Cake afterwards is somewhat easier than paddling, but perhaps not as useful.
Ran from City Beach to the top of Reabold, then trails around and about and to the beach, up the beach back to the start.
Cake afterwards is somewhat easier than paddling, but perhaps not as useful.
Windtrainer 1:25:00
shoes: Shiny carbon pro lite
I just couldn't wait to do a windtrainer tonight. I just love that windtrainer so much. John wasn't very keen but he understood that he needs to a) do some bike training so he can keep up with Boltboi on Saturday, and b) annoy the neighbours.
Warmup, for about 15min while Old Man Tooms put his shoes on.
Small chain ring pyramid (heheh I have three more gears than the retro bike so John had to stay in his hardest gear for ages while I caught up)
5min hard 5min harder 5 min easy (max HR 160)
5min hard 5min harder 5min easy (max HR 172)
5min hard 5min harder 5min hardest (max 176)
5min cooldown.
Pools and pools of sweat later, I was allowed to get off so that I could make John's dinner.
Warmup, for about 15min while Old Man Tooms put his shoes on.
Small chain ring pyramid (heheh I have three more gears than the retro bike so John had to stay in his hardest gear for ages while I caught up)
5min hard 5min harder 5 min easy (max HR 160)
5min hard 5min harder 5min easy (max HR 172)
5min hard 5min harder 5min hardest (max 176)
5min cooldown.
Pools and pools of sweat later, I was allowed to get off so that I could make John's dinner.
C • dinner 10
Tuesday Aug 11, 2009 #
Roadie hills 1:01:00 [3]
slept:7.0 shoes: Shiny carbon pro lite
warmup, cooldown.
3xReabold/Kalinda figure 8's
Gorgeous morning for riding, which made it worth leaving the house in the dark. There was a massive group ride going up Reabold on my first rep - heaps of them on the hill but at least another 30 at the top.
3xReabold/Kalinda figure 8's
Gorgeous morning for riding, which made it worth leaving the house in the dark. There was a massive group ride going up Reabold on my first rep - heaps of them on the hill but at least another 30 at the top.
Sunday Aug 9, 2009 #
Roadie warm up/down 1:08:30 29.07 km (2:21 / km)
shoes: Shiny carbon pro lite
To the Narrows to meet Dalto, plus the slow pootle along the chocolate brownie circuit from my parents' to grandma's to home, the scenic way. Legs a bit weary for the last few hills home.
Roadie 1:52:05 [3] 54.8 km (2:03 / km)
shoes: Shiny carbon pro lite
The bit from the Narrows, around the river and back to my parents' place. Dalto said he was tired and sore and just there for a bird-watching trip, but he drove the pace pretty nicely, especially when there were other roadies around. We saw some ducks, bats, and pelicans, and even some crows, but he wasn't impressed. I'll have to take him to Rivervale one day to see the spoon-billed long-legged seagulls.
There were lots of runners out today, a few couples with the girl on a bike following the bloke running. My favourite though was a couple walking up the hill past the left bank - woman pushing a double pram, man 3m ahead carrying a footy and talking on the phone.
There were lots of runners out today, a few couples with the girl on a bike following the bloke running. My favourite though was a couple walking up the hill past the left bank - woman pushing a double pram, man 3m ahead carrying a footy and talking on the phone.
Saturday Aug 8, 2009 #
Squash 45:00 [3]
shoes: Metallic blue Asics
John's dad took pity on me tonight, and when he was leading 8-1 started serving very gently so that I could have a turn too. John beat me too - it was a bit closer, but he plays better now that he uses both feet.
Friday Aug 7, 2009 #
Roadie intervals 1:08:00
slept:6.0 shoes: Shiny carbon pro lite
Fun fartlek between Scarborough and the South end of Challenger. Pyramid 1 2 3 4 5 4 3 2 1 with 1min recoveries. I only measured my HR once, at the end of the final 1min. I gave it everything I had left and cracked 180 - this is higher than my recorded bike max HR so it goes to show what a huge motivation I had, trying to show that I'm trying harder than Fletch. Almost didn't make it back up Hale Rd after that.
C • Fletch 11
Run 1:02:30 10.0 km (6:15 / km)
shoes: Metallic blue Asics
11x600m at McGillivray with about 150m(?) jog recovery. Really hard session, and I was pretty happy to manage 11 of 12.
Warmup/down/runthroughs/drills.
It was meant to be 5km pace with every 4th faster, and I pretty much held them. The 8th one i raced hard to keep ahead of Jess who was just behind me - turned out she was just using me to pace herself and would have stayed just behind anyway. So i didn't have to toast myself after all!
2.30 2.34 2.35 2.30
2.35 2.36 2.33 2.23
2.33 2.34 2.35
Weary now.
Warmup/down/runthroughs/drills.
It was meant to be 5km pace with every 4th faster, and I pretty much held them. The 8th one i raced hard to keep ahead of Jess who was just behind me - turned out she was just using me to pace herself and would have stayed just behind anyway. So i didn't have to toast myself after all!
2.30 2.34 2.35 2.30
2.35 2.36 2.33 2.23
2.33 2.34 2.35
Weary now.
Thursday Aug 6, 2009 #
Run 31:00 [3]
The only thing that stopped this being a dog jog was the absence of dog.
Wednesday Aug 5, 2009 #
Roadie 1:57:00 48.0 km (2:26 / km)
shoes: Shiny carbon pro lite
Very social river loop with Ngaire, followed by a breakfast that contained several times the calories that had been burned during the ride.
Roadie 1:00:00 [3]
shoes: Shiny carbon pro lite
Went exploring while my car was being fixed. I decided to do a lap of the Causeway and Garrett Rd bridges, and very quickly learned why noone does this. The bike paths are very fragmented and there are strange things in unexpected bogan enclaves and radioactive waste sites which normal people should never see - hundreds of little umbrellas coralled inside an 8ft fence, long-legged birds with the body of a seagull and the head of a platypus, and a row of strange igloos. Amongst other things. I got lost doing endless circles in the escher-designed nightmare that is Ascot Waters (woe betide anyone who tries to map it - it defies the laws of physics and the world may well implode if it is drawn on paper.) On the plus side, yay! My car is fixed!
Run 46:00 [3]
shoes: Metallic blue Asics
Steady run around the Causeway/Moongoongoonderup bridges with Jess. Coach told me not to let Jess off the grass, so we did a lap of Heirisson which is very grassy. DIdn't see any kangaroos.
Paddle 1:15:00 [3]
shoes: Fenn XT
Paddled from East Perth with ExhibitionistJohn, who was chasing promotion opportunities. We did some efforts, which no doubt made me stronger. Meh. Paddling efforts just make you hurt, not like bike efforts, during which you go fast and can pretend to be an athlete.
Sunday Aug 2, 2009 #
Event: MTB Orienteering - Goat Farm
MTBO race (Goatfarm) 1:21:00 [3] 23.3 km (3:29 / km)
slept:6.0 shoes: Yeti ASR
Oh it was hilly! But a gorgeous day for it, good views from the top and I really enjoyed myself. I overshot a couple of times on the way to 3, had a big detour to avoid some dogs at 13, and on the way to the finish took the looooong windy singletrack route, but otherwise reasonably smooth. It was a tough course, going over the Big greenmount hill 2 and a half times - lots of people pushing bikes.
I finished on the podium too, after some of the race favourites succumbed to pressure, got flustered and mispunched :-)
I finished on the podium too, after some of the race favourites succumbed to pressure, got flustered and mispunched :-)
Run 15:00 [3]
shoes: fluoro yellow trabucos
Followed John and tRicky for half of their control collecting run, then I lay in the sun while they did the rest.
Saturday Aug 1, 2009 #
Roadie 1:30:00
slept:6.0 shoes: Shiny carbon pro lite
John said it would take 30min to get to North Beach, but I didn't have 30min so I let Lance Armstrong ride and it only took 20min. After breaky Jen rode again so it was a bit slower. Ran some errands and pootled home.
C • Sigh 1