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Training Log Archive: MTBjen

In the 7 days ending May 18, 2008:

activity

time

miles

Roadie

11:20:00

182.99

(3:43)

294.5

(2:19)

Run

2:47:41

5.93

9.54

Paddle

50:00

4.97

(10:04)

8.0

(6:15)

Orienteering

46:55

3.98

(11:48)

6.4

(7:20)

Strength/Core

20:00

Total

16:04:36

197.87

318.44

averages - sleep:7.5

3:45

0:00

» now

Sunday May 18, 2008 #

Orienteering (julimar) 46:55 [4] 6.4 km (7:20 / km)
slept:7.5 shoes: Brooks trail shoes

H3 course. Gorgeous day, nice area. Advertised distance 5.6km. Pretty clean run :)

Roadie (sunday potter) 1:55:00 [3] 50.0 km (2:18 / km)
shoes: Mongoose Roadie

Rode from Julimar to Great N Hwy, turned around and rode back 20min til i found john, then back to the hwy where wil picked us up. Felt surprisingly good on the hills, given yesterday's ride. This one was however on average down hill.

Saturday May 17, 2008 #

Roadie hills (walyunga loop) 3:32:00 [3] 86.0 km (2:28 / km)
slept:6.0 shoes: Mongoose Roadie

Didn't sleep well due to awful horror movie! Lovely day for a ride today. Again. Rode up (and more up) Toodyay Rd and did a 40km hilly loop, took a wrong turn which brought us back 25km further from perth than planned. We cheated by driving to Guildford, because why do 40km of flat when the whole 3h can be in the hills? Really hard work. Perhaps would have been easier if i'd taken some food, because the last 30km from the servo were strangely easier (although that could have been because they were more downhill). Good fun. Dalto rode very well between coughing up large chunks of something unpleasant. John pretended to be tired so he could ride with me.

Friday May 16, 2008 #

Roadie 2:33:00 [3] 66.0 km (2:19 / km)
slept:8.0 shoes: Mongoose Roadie

Lovely day for riding. Pottered to UWA, did 4 loops (short) of kings park

hard/hard/easy/hard
11.46 11.29 14.43 11.34

lost i guess about 20sec on each due to some road works forcing me onto the soft sand and the bike path for 200m. The lollipop man signalled enthusiastically the first two times, looked confused on the third and ignored me on the 4th, having decided i was an idiot.

Then pottered to inglewood, where i had a lovely sandwich made for me, and home via a whole lot of big hills (didn't notice til the very end that i had accidentally done them all in my big chain ring which is probably why it hurt).

Run (beach fartlek) 22:00 [4]
shoes: Feet

Fartlek before the beach session: 1 2 2 2 2 2 1 1 1 with 60s recoveries. Hurt a lot but i feel like i'm pushing harder and john could hear my watch beeping tonight so i must be getting closer

Run warm up/down 30:00 [3]
shoes: Feet

warmup and cooldown and bits in the beach session

Strength/Core (beach session) 20:00 [3]
shoes: Feet

Legs burning tonight. Especially on the squats, went all wobbly. Good fun though and a great night for it. Piked on cardio this time.

Thursday May 15, 2008 #

Note
slept:8.0 (rest day)

Discovered i have a surprise long weekend so am going to have this morning off training and do a good ride tomorrow instead.

Wednesday May 14, 2008 #

Paddle intervals (matilda bay) 50:00 [4] 8.0 km (6:15 / km)
slept:8.0

Another beautiful still morning. Did 15 min warm up and 10 cool down, and a pyramid of 1 2 3 4 3 2 1.5 1 with 1min recoveries.
Arms are now jelly.

Run (commute) 32:00 [3]
shoes: Metallic blue Asics

Dropped car and boat at parents and ran to work. Legs a bit weary from yesterday.

Run (commute) 32:00 [3]
shoes: Metallic blue Asics

Back again

Tuesday May 13, 2008 #

Roadie (Floreat Group) 1:17:00 [4] 39.5 km (1:57 / km)
slept:7.0 shoes: Mongoose Roadie

More humiliation in front of (well, behind) the roadies. Hung on to the back of the pack by my fingernails for the first bit, kept up until we hit the foothills of Mt Leighton, where it all became too much and I fell off. Not off the bike, just the pack. Determined not to take any shortcuts so i rode really really hard instead. Which didn't help, but luckily the group got stopped by a red light and i caught up again. 3 of us got dropped on McCabe, and the other 2 dropped me on the first hill. I caught and dropped them on devil's elbow though, which was nice. Kept hoping the group would disappear so I could give up, but i could always just see their tail at the next corner so I kept pushing until the regroup. After that they settled down for a chat and let me keep up. Hard work, all alone for most of it but at least having something to chase makes me try harder! Good fun.

Roadie (commute) 22:00 [3] 10.0 km (2:12 / km)
shoes: Mongoose Roadie

To work 1 then to work 2, by which time it was pouring with rain, cold and dark. Raincoat was helpfully already at work 2.

Roadie (commute) 38:00 [3] 16.5 km (2:18 / km)
shoes: Mongoose Roadie

To bold park pool

Run warm up/down 35:00 [3] 6.5 km (5:23 / km)
shoes: Brooks trail shoes

Warm up, cool down and recoveries down the hill

Run hills (Reabold WNW) 16:41 [5] 3.04 km (5:29 / km)
shoes: Brooks trail shoes

I was tired from the "group" ride and struggled on the warmup so was expecting only to survive. Ran the first set reasonably easily, with meg and lynda. Then pushed hard expecting to blow up but never did. On the last one i decided to run flat out and see if i could get under 2min for the first time ever. Nearly died but made it and for the first time ever my set overlaps John's! (ha, just. His slowest pretend warmup rep was the same as my fastest)

2xsets of 4 reps with 3min between the two sets.

2.23 2.16 2.22 2.23
2.02 2.00 2.00 1.55

Monday May 12, 2008 #

Roadie (commute) 28:00 [3] 13.0 km (2:09 / km)
slept:8.0 shoes: Mongoose Roadie

Had lots of energy this morning- i think a combination of a really fun and motivating MTB yesterday, and having just finished the last nav dash race report. Now onto the list of 'things to do after nav dash' which starts with 1) ride bike...

Roadie (commute) 35:00 [3] 13.5 km (2:36 / km)
shoes: Mongoose Roadie

Commute+errands

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