Training Log Archive: MTBjenIn the 7 days ending Jan 20, 2008:
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Sunday Jan 20, 2008 #
Swim race (Offroad Tri) 15:00 [5] 0.75 km (20:00 / km)
No idea what the swim time was, i was too flustered by the whole swimming concept to press go on my watch, and the organisers were too stingy to record splits. Quite enjoyed it, being fresh water, and there were lots of murky reeds to watch.
MTB race (Offroad tri) 1:05:00 [5] 21.0 km (3:06 / km)
shoes: Rocky Mountain Instinct
Rode hard thanks to Boltboi, who attached himself to my back wheel (i suspect with some kind of rope) when i passed him early in the first lap, and stayed there for the entire ride. I was waiting for him to pass so i could slack off but having someone chasing me kept me honest. He was useful for navigating purposes too. Rode well in the first lap, solidly but a bit slower in the second, and pushed hard on the third.
Run race (Offroad tri) 28:00 [5] 6.0 km (4:40 / km)
shoes: Retro green Asics
Felt good running today - picked it up after the turnaround when i realised i was in 3rd place, and the girls in front and behind me were both pretty close. Luckily i managed to stride out a bit more in the last 2km and it went the right way - painstakingly caught up with Cathi and passed her (tried to look strong and intimidating, and not show how much it hurt!) with 500m to go.
Note
Really happy with the race: my goal today (after surviving the swim - perhaps should train for it next time...) was to ride properly rather than save myself for the run, and then to try to run hard afterwards. Could probably have ridden lap two of the ride better, but i pushed hard in the last lap and concentrated really hard on running with good technique (someone wise said this will make me faster...)
Great having lots of support from Tooms (happy? ;) who wasn't too bitter about not racing and came down to cheer everyone on (and to take photos, although it turns out you need a battery to do that). Although it would be more fun to have him out playing again.
Missed the obstacle course run too - they changed it significantly this year.
Great having lots of support from Tooms (happy? ;) who wasn't too bitter about not racing and came down to cheer everyone on (and to take photos, although it turns out you need a battery to do that). Although it would be more fun to have him out playing again.
Missed the obstacle course run too - they changed it significantly this year.
Trek (mapping) 2:00:00 [1]
shoes: well aerated Asics
Another bit of minim cove. Hageby found a tennis ball to chew on. John found some boulders and a nice cliff to draw. And I found an icecream on the way home so everyone was happy.
Saturday Jan 19, 2008 #
Paddle 1:05:00 [3]
shoes: Fenn XT
I can't be bothered carrying the ski across the beach on my own so went to the river instead. Paddled from Freshwater Bay to Rocky Bay and back. Heaps of paddlers and dolphins around today and fewer jet skis. Lovely.
Orienteering race (Metro series) 27:05 [5]
shoes: Retro green Asics
I have no idea how far, but it was significantly further than it should have been. Planned a terrible route on the way to the first control. Then thought some more and made it longer. Thought a bit more and carefully added another steep hill. Then decided to stop thinking and go with plan three, but halfway around i accidentally followed plan two and had to update it. Mispunched a control, ran back (why??) to fix it. Promised to be more careful and mispunched the next two as well.
Somehow still came 1st girl (about 9th? overall) and stayed inches ahead of Boltboi. Got beaten however by Hageby. Glad the cat didn't race or I could have been properly humiliated.
Somehow still came 1st girl (about 9th? overall) and stayed inches ahead of Boltboi. Got beaten however by Hageby. Glad the cat didn't race or I could have been properly humiliated.
C • Purr 3
Friday Jan 18, 2008 #
Trek (mapping) 1:30:00 [0]
shoes: Feet
Wandered around the minim cove map for the sprint series
Paddle intervals (playing) 45:00 [4]
shoes: Fenn XT
John is still broken but he can carry a ski now, and also stand comfortably on the beach laughing at people. Went down early for the beach session and had a short fun paddle out into the sea breeze and back with the choppy swell 3-4 times. Excellent fun, and I'm getting a bit more stable. Apparently looked like I was trying to lose a submarine that was following me. Who ever said you had to paddle in straight lines?
Clubbies were having a paddling race, they move really fast...
Clubbies were having a paddling race, they move really fast...
Strength/Core (beach session) 30:00 [3]
shoes: Feet
Worked hard today - can't cheat when the coach is watching rather than participating and has a camera
Run (beach session) 30:00 [5]
shoes: Feet
Warmup/down plus the bits in the beach session. I'll call it 5 because i really really tried to stay ahead of Wil today, and almost managed to until the last lap. Five of us tonight - Dawn had an energy surge from somewhere too, especially on the zigzaggy bits
Thursday Jan 17, 2008 #
Run (dog jog) 20:00 [2]
shoes: Retro green Asics
Really hot... ran 10 min to the oval. Dog did about 30 tennis ball repeats (10 with enthusiasm, 15 with purpose, and 5 dutiful ones). Ran home again. Then life and work got in the way of my planned paddle.
Wednesday Jan 16, 2008 #
Roadie (commute) 33:00 [3] 13.0 km (2:32 / km)
shoes: Mongoose Roadie
Unnecessarily windy this morning, i got properly buffetted. Legs not sore from yesterday, only a bit tired.
Roadie (commute) 29:00 [2] 13.0 km (2:14 / km)
shoes: Mongoose Roadie
Home. Nice tail wind tonight!
Run long 1:00:07 [4] 10.63 km (5:39 / km)
shoes: Retro green Asics
From Bold Park to Herdsman for the orienteering event, and back. Really hot and still. Felt much slower than it really was so I guess I was running better than i felt like i was. Dinner is looking good.
Orienteering race (Midweek event) 26:30 [5] 5.0 km (5:18 / km)
shoes: Retro green Asics
Herdsman lake. Flat, and pretty straightforward nav. Didn't make any silly mistakes and ran solidly. Some weirdo was taking photos of people at the first control so i did my best race face
Note
Added together the long run was just over 15km at 5.30min/km pace. Which is awesome for me, especially on tired legs in 38 degrees! So feeling pretty happy and looking forward to a sleep in tomorrow
Tuesday Jan 15, 2008 #
Roadie tempo (Floreat group) 1:30:23 [4] 44.8 km (2:01 / km)
shoes: Mongoose Roadie
Had a nice chat until Freo, kept up on McCabe and the first hill (ish) then got dropped like the grandma i am on the downhill and the scary tight corners! Stupid road bikes and their stupid skinny tyres.... Made up a little bit on the second hill but not enough. After the regroup I suddenly woke up and made a real effort to keep up until UWA. More because this was my planned bailing point than anything! Dropped in to visit the fridge, i mean, parents, then on to work. Average was 30.2 at UWA, 29.3 at the end. I need to do more group rides.... Sarah kept up well today, much better than I did! Ebony jumped onto the back of the chase group when they came past (all seemed to be wearing MTBO tops today) and i never saw her again. Good fun. Feeling really primed for running tonight haha.
Roadie (commute) 32:00 [3] 13.0 km (2:28 / km)
shoes: Mongoose Roadie
Plod home. Was hoping to be too late for running, but even i can't ride 13km in 90 min.
Run intervals 29:48 [4] 6.0 km (4:58 / km)
shoes: Retro green Asics
3x2km intervals at 5km pace with 2 min jog (partial recovery) in between. For some reason felt much harder doing 2km flat at that pace than 5km of sand and hills. Odd. Kept my times even, and managed to lift my heels etc etc at least for a few hundred m where the illustrious coach was watching.
9.58 9.52 9.58
Lots of interesting people to watch on the oval tonight - group of vets in floppy hats running 400's, and a lot of young footy players yelling Deeeeanooo.... and Wazzzzaaaaa....
9.58 9.52 9.58
Lots of interesting people to watch on the oval tonight - group of vets in floppy hats running 400's, and a lot of young footy players yelling Deeeeanooo.... and Wazzzzaaaaa....
Run warm up/down 22:00 [2] 3.04 km (7:14 / km)
shoes: Retro green Asics
Includes warmup, cool down, and also walking to the drink fountain and sitting on the grass so perhaps the pace was really a bit faster
Note
Even with the walking to the drink fountain and sitting on the grass, the interval session plus warm up etc was longer and 10 min quicker than last wednesday's long run...
Monday Jan 14, 2008 #
Roadie (commute) 32:00 [3] 14.0 km (2:17 / km)
shoes: Mongoose Roadie
To pool then to work
Swim (desperate last min effort) 23:00 [3] 1.0 km (23:00 / km)
Thought I should remind myself how to swim before the tri this weekend. I wasn't the slowest person in the pool this morning, but i did get passed by someone doing breastroke.
Roadie (meander) 32:20 [2] 13.0 km (2:29 / km)
shoes: Mongoose Roadie
To the pub then home. Have been with john long enough now that one pint is enough to make me meander home. A second would have made it a definite wobble.