Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: MTBjen

In the 7 days ending Jul 6, 2008:

	activity	#	time	miles		km		+m
	Roadie	4	8:14:30	136.14	(3:38)	219.1	(2:15)
	Run	4	5:02:20	14.6		23.5		600
	MTBO	1	1:30:00
	Orienteering	1	1:17:30	4.83	(16:02)	7.78	(9:58)
	Strength/Core	4	1:05:00
	Windtrainer	1	1:00:00
	Total	7	18:09:20	155.58		250.38		600
	[1-5]	7	17:29:20
averages - sleep:7

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Sunday Jul 6, 2008 #

Roadie 2:54:00 [3] 68.4 km (2:33 / km)
slept:7.0 shoes: Mongoose Roadie

Embarrassingly slow ride to John Forrest and back for orienteering. Freezing slog on the way there- John all tired and sore and i couldn't feel any extremities. I quite enjoyed pottering along though, except on the hills, when my legs started complaining loudly. Slow, slow trudge up greenmount after we ran into boltboi and he decided to show us up for the pathetically slow slowies we are. Then john got his mojo back (predictably :) and powered past us, aided by a truckload of squealing incontinent pigs. (Literally, i mean. I am not having a go at mundaring locals).
The way home was a whole lot more fun, at least for the bit where you can go for 10min without pedalling. We actually rode some of it like people who can ride bikes, too. Legs sooo tired by the time i struggled up hale road. Can't think why.

Orienteering (John Forrest H2) 1:17:30 [3] 7.78 km (9:58 / km)
shoes: Brooks trail shoes

My first H2 course (if that means anything - it was a short one). Really really enjoyed it - lovely sunny day once the ice melted and it was a nice part of the map. Good fun course with lots of controls. I focussed on using attackpoints, and for the first time used my control descriptions properly (! who'd have thought it?). I think i saved about 20sec per control by not crashing around in the circle checking every rock. But then lost 3min sitting on the ground after smashing my leg into a pointy rock while not looking where i was going because i was reading the control descriptions. Walked/limped the next two legs til i felt a bit better. Got blood everywhere but luckily not on the part of the map i hadn't used yet. For me, it was a pretty clean run. At some stage john came past so i chased him, but his almost unnatural gazelle-like leaping over whole trees, lakes, etc was all too much and i went back to trudging on my own. Tried a route choice through a dam at the end but it turned out bridges are faster. Stopped time = 17:54.

Saturday Jul 5, 2008 #

MTBO (Goatfarm) 1:30:00 [3]
shoes: Crusty Malvern Star

Poor bike still has no brakes so back on the crusty one. Had a good shot at breaking that too - it felt a bit rough after i had a stack in the mud, and it turns out that the wheels don't go round too well if the dereilleur is stuck between the spokes.
Two practice courses with John, Dalto and Ricky. Nice to do it without the stress of a race, and realise that all those bits that i got confused on last time are actually mapped wrongly. Tried to make plans for each leg like i've been practicing on the polish single track. It rained.

Run long 1:42:20 [4] 18.5 km (5:32 / km) +600m 4:46 / km
shoes: Brooks trail shoes

Long and hilly off road run with a scary,scary bunch of strong people (john, pete, steve, tricky and wade). I was so glad when wil turned up but he didn't last long. It was easily my hardest, longest run, so i'm glad to have survived. Nice to see the crazies up the front making john work (he came home in a better mood than wed night...) They did a lot of looping back so i didn't get too lonely, and also towed me up the beach (i think to the horror of the city beach ladies who were watching :)

C • The City Beach cafe set mus... 3

Friday Jul 4, 2008 #

Run intervals (beach fartlek) 30:00
slept:6.5 shoes: Feet

Met up with Wil, Ian and Wolfgang for some fartlek before the beach session.
Short warmup then 1 2 3 2 1 and a few 30's, with 60s recoveries.
Awful stormy weather gave up as soon as it could see we were serious and we had a still, clear night for the rest of it. Lovely :)
Legs similarly felt awful but settled once they realised i meant it.

Run warm up/down (beach session) 25:00 [3]
shoes: Feet

Warm up/down and the bits in the beach session

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

Usual stuff. John bailed because he is getting nervous about the teva race and thought he should go to the info night. He is a bit worried about whether we can finish the race - it is quite long and hilly, and there are no toilets on the course.

Thursday Jul 3, 2008 #

Roadie (Red Rock Group) 1:46:00 52.3 km (2:02 / km)
slept:7.0 shoes: Mongoose Roadie

They said I couldn't do it. They said I ought to stay in bed. Boltboi, not to name names, said I wasn't ready for the Thursday ride and that girls shouldn't come anyway and that i might drop my handbag in the sprint.
They were probably right and maybe the group was slower this morning, but i did keep up and am feeling pretty smug now. Although They also said that i will feel it later and this is probably true. It was very hard work. Good fun :)
Cruisy warmup to claremont, rode with the group around the river to UWA then cruised to work.

C • Shhh... 3

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

To carolyn's

Wednesday Jul 2, 2008 #

Run 48:00 [3]
slept:7.5 shoes: Metallic blue Asics

With Vera through UWA and around the river. Lovely cold, still morning. Perfect for running but miserable on the bike. She can do the quad stretch, no worries. Shoulders against the wall and everything. Must be all the salsa dancing and martial arts.

Roadie (commute) 37:00 [2] 17.0 km (2:11 / km)
shoes: Mongoose Roadie

To meet Vera and then to work.

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

Home

Run 45:00 [3]
shoes: Retro green Asics

Haggles and i ran to the pool, did the first 30min of the group run and got dropped off back home. Raining towards the end so i wasn't that sad to leave them to it!

Strength/Core (posture stuff) 15:00 [0]
shoes: Bouncy yellow ball

Note

Oh and how much fun does this sound?

http://www.wildhorizons.com.au/events/bmcmtbannoun...

C • Mountains to Beach 1

Tuesday Jul 1, 2008 #

Roadie (Floreat group) 1:16:00 [4] 38.4 km (1:59 / km)
slept:7.0 shoes: Mongoose Roadie

Used Tactics today (thanks john) and kept up the whole way. To be honest, it isn't quite as exciting and nowhere near as hard work when you ride with the group. Came 2nd in the sprint after john took off like a startled gazelle and all the roadies rolled their eyes and gave up.

Roadie (commute) 15:30 [2] 6.0 km (2:35 / km)
shoes: Mongoose Roadie

To work

Roadie (commute) 34:00 [2] 14.0 km (2:26 / km)

To running

Run warm up/down 30:00 [2]
shoes: Retro green Asics

Run race (Golf course 5k TT) 22:00 [5] 5.0 km (4:24 / km)
shoes: Retro green Asics

Another PB! Good run today, a whole bunch of us in the middle of the group had a mass start, so there was always someone to chase. Lots of tooing and froing and a bit of devious trickiness made it fun.

Strength/Core (posture stuff) 15:00 [0]
shoes: Bouncy yellow ball

Tooms' Golf Course 5k TT - Splits

Monday Jun 30, 2008 #

Windtrainer intervals 1:00:00 [4]
slept:7.0 shoes: Mongoose Roadie

10min warmup
small chainring pyramid
4x1min each leg
10x 1min hard/1min spin
small chainring pyramid
cooldown
I am quite proud of getting up early enough to do this one!

Strength/Core (posture stuff) 10:00 [0]
shoes: Bouncy yellow ball

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