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Training Log Archive: MTBjen

In the 7 days ending Jan 11, 2009:

	activity	#	time	miles		km		+m
	Roadie	4	6:55:45	113.4	(3:40)	182.5	(2:17)
	Commute	4	3:19:00	50.64	(3:56)	81.5	(2:27)
	Run	3	2:40:00	11.06		17.8
	Paddle	1	1:15:00	8.39	(8:56)	13.5	(5:33)
	Orienteering	1	46:34	5.02	(9:16)	8.08	(5:46)
	Swim	1	10:00	0.25	(40:14)	0.4	(25:00)
	Total	7	15:06:19	188.76		303.78
averages - sleep:7.8

4:53

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Sunday Jan 11, 2009 #

Run (mapping) 55:00 [2]
slept:9.0 shoes: Metallic blue Asics

Trotted around the UWA map and updated it- starting with the easiest one first! Really hot, at 1pm. Perhaps could have set out earlier...

Paddle (downwind) 1:15:00 [3] 13.5 km (5:33 / km)
shoes: Fenn XT

Fun paddle from Port to Floreat with John, Danger, Hilarity and Bae. Not that windy to start with but it picked up. Not much swell either - not enough to be scary but plenty enough to play on. Didn't fall off, and caught some pretty good runs. I haven't worked out John's 6th sense wave-whisperer technique of reading the ocean like a sprint map and leaping from run to run, but the sideways swell doesn't catch me off guard any more! I complained a lot about all the faffing around but just secretly quite enjoyed the paddle :)

Saturday Jan 10, 2009 #

Roadie hills 3:57:20 [3] 104.0 km (2:17 / km)
slept:8.0 shoes: Shiny carbon pro lite

With Fletch, John and Tricky, from Inglewood via Toodyay Rd-Stoneville-Mundaring Weir Rd-doughnut stop in Kalamunda-Welshpool Rd and back. Gorgeous day for a long hills ride - not too hot until the last short bit, and no horrid easterly on the way there or sea breeze on the way back! The new bike is great- really comfortable and so smooth that i wasn't even that far off the back until i started getting tired somewhere near the dell. Perhaps i lost my drive a bit when i saw all the MTBers. Steve riding very strongly, John a bit disgruntled to find out that not riding doesn't make you stronger. Tricky is always strong so he doesn't need a comment.

Swim (plop) 10:00 [1] 0.4 km (25:00 / km)
shoes: Feet

Hopped in John's pool to cool down, and even swam slowly up and down a bit.

Orienteering race (Metro - Pt Walter) 46:34 [4] 8.08 km (5:46 / km)
shoes: fluoro yellow trabucos

Distance from routegadget. not a great route so probably a bit (!) longer than it could have been. Felt surprisingly not leg-weary after this morning. Just hot and tired. Tricksy, well set course, thanks Sten and Tricky! Confused me, anyway. Good fun! Second girl by 30sec to Vanessa

Friday Jan 9, 2009 #

Commute 24:30 [3] 11.0 km (2:14 / km)
slept:7.0 shoes: Mongoose Roadie

Had a sleep-in today and rode the short way. Wasn't running late though so i didn't see tricky.

C • Wouldn't have 1

Commute (cheat's commute) 15:00 [2] 6.0 km (2:30 / km)
shoes: Mongoose Roadie

Got picked up at the bottom of the hill...

Thursday Jan 8, 2009 #

Roadie 53:00 25.0 km (2:07 / km)
slept:7.0 shoes: Shiny carbon pro lite

Very, very happy with the new bike. Fits perfectly and so smooth to ride. No bike computer yet so only guessing the distance.
Warmup/cooldown
3 laps of the golf course (5km, 11min-ish each) pushing the ups hard in the big chain ring and recovering on the downs.

C • Shiny toys! 7

Commute 29:30 [3] 12.5 km (2:22 / km)
shoes: Mongoose Roadie

Commute 33:30 [2] 13.0 km (2:35 / km)
shoes: Mongoose Roadie

Sooooo tired, i think this was my slowest commute since i last commuted on a unicycle. As i got closer to Hale Rd i got progressively slower, hoping that John would pass me, but he was just a bit too late!

Wednesday Jan 7, 2009 #

Roadie hills (Reabold reps) 48:43 19.0 km (2:34 / km)
slept:7.5 shoes: Mongoose Roadie

Warmup/down from home and back
5 x grinding low cadence seated reps up the long side of Reabold with recoveries down the road and along the bike path to the start. "Pretend it's a weights session" said the coach, haha. I did them in the small chain ring but added a gear each time, hence the last one was the slowest! Short but tough session.

3.10 3.06 3.08 3.04 3.15

Exchanged some understanding sympathetic looks with the boot camp people on the hill. Also passed the same old man 5 times, who said "good girl" every time. He may have been congratulating his dog for not eating me, but i chose to believe he was talking to me and thanked him nicely.
Hardest part was riding up Glenelg on the way home!

Run 1:00:00 [3] 9.5 km (6:19 / km)
shoes: fluoro yellow trabucos

Fun longish run with Wil, Nicki and John. Grass strips etc to Brighton then John did a dune dash, Nicki and Wil close behind in a swale scamper and i just did the standard plodding pootle at the back. Then we ran though a heap of prickly bushes. And back to the pool. Felt surprisingly good :-)

Note

New bike! Picked up my shiny, shiny new(ish) roadie tonight. Nice...

C • Sooooo 2

Tuesday Jan 6, 2009 #

Roadie warm up/down 39:00 16.5 km (2:22 / km)
slept:7.0 shoes: Mongoose Roadie

Roadie intervals (Kings Park loops) 37:42 18.0 km (2:06 / km)
shoes: Mongoose Roadie

hard easy hard
11.24 14.48 11.30

Commute 32:30 [3] 13.0 km (2:30 / km)
shoes: Mongoose Roadie

I felt like i tried hard but it was pretty slow, and i got passed and dropped by a roadie who looked like not only his bike but also his clothes, shoes, and even legs were brand shiny new christmas presents, still in their christmas-coloured wrappers.

Run hills 45:00 8.3 km (5:25 / km)
shoes: fluoro yellow trabucos

Not certain about the times.
2 reps of John's Variety Hill, which is nowhere near as much fun as it sounds, but wasn't too bad.
I timed the whole loops: 11.08 and 11.34
But that includes the downhill recoveries and apparently the clever people timed each hill on its own. They're clever, those clever people.
With a recovery and warmup-cooldown.

C • wed run 6

Monday Jan 5, 2009 #

Commute 32:00 [3] 13.0 km (2:28 / km)
slept:9.0 shoes: Mongoose Roadie

Tried hard but there was a stonking headwind and my armpits hurt. Ran into Martin McNiff (well, not so much ran into as rode next to for a bit). Have chosen an ugly colour for commuting, to motivate me to turn more commutes into real training.

C • Your armpits hurt? More de... 5

C • McNiff 20

Commute 32:00 [3] 13.0 km (2:28 / km)
shoes: Mongoose Roadie

Legs pretty weary - i thought about some kings park reps til i got passed by 3 shoulder-bobbing hybrid-riders in a row.

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