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Training Log Archive: MTBjen

In the 7 days ending Mar 16, 2008:

activity

time

miles

Roadie

8:55:00

158.95

(3:22)

255.8

(2:05)

Run

2:56:58

11.0

17.7

Paddle

2:37:00

Orienteering

1:20:00

4.16

(19:13)

6.7

(11:56)

MTBO

46:00

6.52

(7:03)

10.5

(4:23)

Strength/Core

25:00

Swim

2:00

Total

17:01:58

180.63

290.7

averages - sleep:6.9

4:49

0:00

» now

Sunday Mar 16, 2008 #

Roadie (commute) 24:00 [3] 11.0 km (2:11 / km)
slept:6.0 shoes: Mongoose Roadie

To the train station. Its amazing how many bikes you can fit on a train! And also how much posturing can go on.

Roadie race (Freeway Bike Ride) 1:27:00 [4] 59.3 km (1:28 / km)
shoes: Mongoose Roadie

Really good fun mass participation event from Kwinana to Joondalup. Once the real idiots got themselves out of the way (a lot of people taking such a silly, untimed race very seriously) we settled into the middle of a big pack and got sucked at 40+ to joondalup. Only a couple of people fell off.

Roadie (commute) 57:00 [3] 26.0 km (2:12 / km)
shoes: Mongoose Roadie

Home from Joondalup

Roadie (commute) 24:00 [2] 10.0 km (2:24 / km)
shoes: Mongoose Roadie

To parents for lunch. Slowing down now.

Paddle 1:37:00 [4]
shoes: Fenn XT

Oh that was hard work! But such a lovely day. First team training session for the GSAR. In fact, it was our first team training session for last year's caffeinated race too. It was a definite '4' effort, trying to stay within 50m of the other three as they cruised easily along, chatting. No, not bitter at all! I just wanted to get closer to Pete's rocky horror show tights. I seem to have caught john's numb leg thing, got really sore by the end and had to stop a couple of times to stretch. Probably just not used to paddling any more (and perhaps a bit stiff from 100km of riding in the morning?)

Saturday Mar 15, 2008 #

Orienteering (training) 1:20:00 [2] 6.7 km (11:56 / km)
slept:6.0 shoes: Retro green Asics

Another practice loop (nice clover leaf one at Ngangaguringguring) set by LOST Richard again. Course was good, map not so great. I did a whole lot better than last week - learning to follow contours much better so i'm not running off into the distance any more. Went slowly and didn't mess up too much (will look at track later). Still have real trouble telling brown blobs from boulders. Seems a bit random sometimes which is mapped as what.
Lesson for the day is that O maps have such crazy scales, and you have always always gone further than you think. 1cm is only 100m. 1cm is bigger than you think, and 100m nowhere near as far as it seems. Ditto for MTBO maps. (It is probably becoming obvious that i am still far from clear on foot orienteering...)

MTBO (route choice practice) 46:00 [3] 10.5 km (4:23 / km)
shoes: Rocky Mountain Instinct

John and i did the medium course of an old event at gunjin, one leg at a time and taking different routes. Except for one leg which we rode together because john was dubious (?why) about the only alternate route which was 2km further and went 8 contours down to the river and back up. Some were quite similar. Some were singletrack vs longer firetrail, or hilly bitumen vs shorter soft gravel routes. Every time we were both right about which would be quicker, and every time the difference was only 30-60sec. So the lesson for the day is, just make a decision based on your first (educated) instinct and stick with it. Because stopping to think about it takes up more time that you will gain in the end. And John learned that trying to be lazy and heading straight back to the car through ankle-deep pea gravel instead of going to the last control on a nice rideable pine track, is not always faster.

Friday Mar 14, 2008 #

Roadie (commute) 1:27:00 [3] 39.0 km (2:14 / km)
slept:6.0 shoes: Mongoose Roadie

Met a colleague (who rides a limited edition bianchi, which is dressed up as a ducati motorbike and looks like it has been polished more than ridden (or at least polished since it was ridden, unlike my bike). Very flash.) for the commute to work. Meant i tried a bit harder than usual and went a bit further, which is Good. Slow trip home due to a meander through subi.

Run (beach session) 35:00 [4]
shoes: Feet

Felt shattered again at the start but there were a heap of people tonight and some of them remembered that i had just sat on the beach last week. Ran ok, not that fast but kept strong (and even did 6 laps instead of 3 in the last set while waiting for people!)
The last run in the cardio set was hard, HR 180 at the end! I caught up with anthony when he ended up up to his chest in the ocean ("touch the edge of the water" were the instructions, i guess he was keen) and didn't want to give up my lead on the final lap.

Strength/Core (beach session) 25:00 [3]
shoes: Feet

The other bits of the beach session

Note

Was going to log walking from the car to the beach and sitting on a towel for 10min while john swam, but pete won't let me.

Thursday Mar 13, 2008 #

Paddle (river) 1:00:00 [3]
slept:8.0 shoes: Fenn XT

At last a paddle! Braved peak hour traffic then paddled from Freshwater Bay to Minim Cove and back. Great to be back on the water, but arms not used to it any more.

Wednesday Mar 12, 2008 #

Swim (float) 2:00 [1]
slept:7.0 shoes: Feet

Took the dog to the beach. Ocean was pastel pink and there were dolphins.

Roadie (commute) 30:00 [3] 13.0 km (2:18 / km)
shoes: Mongoose Roadie

Started out all sluggish but got riled up by a triathlete who had a race number on his leg (presumably from at least sunday - don't they wash?)

C • Total 3

Roadie (commute) 32:00 [2] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Home again

Run long (-ish) 1:05:00 [3] 10.6 km (6:08 / km)
shoes: Retro green Asics

Nice run through Reabold etc with john's running squad (ie, me. Because will couldn't make it.) He says we went at "rogaine pace" but i've seen his rogaine pace and it is not true because we did not stop three times for lunch.

Tuesday Mar 11, 2008 #

Roadie (Floreat Group) 1:18:00 [4] 38.0 km (2:03 / km)
slept:8.0 shoes: Mongoose Roadie

I struggled sooo much and still got dropped twice before freo - the first time some nice roadie gave me a push so i could catch up, and i fell off the back again minutes later. Felt crap, then looked at my speedo and was going 42 and not catching up. So i think perhaps the pace was up and i was not altogether crap. Kept up on McCabe, skipped the golf course hill and joined in for the rest. Bailed just before UWA so that the bakery would be on the way.

Roadie (commute) 15:00 [3] 6.5 km (2:18 / km)
shoes: Mongoose Roadie

From parents' to work

Roadie (commute) 32:00 [2] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Home again via a few errands. Got off work really early thanks to my last 4 patients being a family of south africans, all with the same first name, who turned up 45min early and were quick to deal with :)

Run hills (evil parabolic hills) 12:59 [5] 2.1 km (6:11 / km)
shoes: Retro green Asics

Evil, evil hills. Having said that, i only had to do five but still chose to do 6. Stupid hills. Couldn't feel my legs at all for most of it, and definitely couldn't run hard, but i'm told just running strongly is still beneficial. Didn't feel beneficial, only evil.
Oh and my splits for the 2 sets of three x 350m evil hills:
2.05 2.10 2.13
2.13 2.13 2.05

Run warm up/down 35:00 [2]
shoes: Retro green Asics

warmups, recoveries etc

Monday Mar 10, 2008 #

Run (golf course TT) 23:59 [5] 5.0 km (4:48 / km)
slept:7.0 shoes: Retro green Asics

John woke up with a sick hankering to do a 5k time trial so i joined in. Legs heavy i think from spin but i managed to push for most of it. Ran better up Durston than last time, but didn't have saz to push me for the first 4k so it evened out.

Run warm up/down 5:00 [2]
shoes: Retro green Asics

A couple of run throughs etc - not ideal doing the warmup on the bike

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

To the golf course and then to work.

Roadie (commute) 38:00 [3] 14.0 km (2:43 / km)
shoes: Mongoose Roadie

Home via the pub and the shops. Only just in time to polish some furniture and have john's dinner ready so he wouldn't get angry again...

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