Training Log Archive: MTBjenIn the 7 days ending Apr 12, 2009:
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Sunday Apr 12, 2009 #
Paddle 1:02:00
slept:8.0 shoes: Fenn XT
Fun paddle with John and Martin. From Floreat to the scratching post (19min) then a solid handicapped race-ish back (20min, into the wind). Couple of sprints from the drain to Floreat, then back in via one of my typically graceful dismounts.
Saturday Apr 11, 2009 #
MTB (truncated) 1:00:00 [3]
slept:7.0 shoes: Yeti ASR
Yes, well it started out well! And ended up being a relaxing chat in the bush followed by an icecream. Can't complain really.
Trek (mapping) 1 [0]
shoes: Feet
nearly finished Aquinas!
Windtrainer 56:00
shoes: Shiny carbon pro lite
Legs felt heavy and I was sleepy, so I nearly didn't start, and then nearly pulled out after each rep. But it's always nice to finish the set.
Warmup, 6x5min hard with 2min recoveries, then some single leg stuff and a cooldown.
Missed 2x2min recoveries - John wasn't happy letting me out of the kitchen so i had to run back there a couple of times.
Warmup, 6x5min hard with 2min recoveries, then some single leg stuff and a cooldown.
Missed 2x2min recoveries - John wasn't happy letting me out of the kitchen so i had to run back there a couple of times.
Friday Apr 10, 2009 #
Run race (2k TT) 8:14 [5] 2.0 km (4:07 / km)
slept:6.0 shoes: fluoro yellow trabucos
PB by 5sec!
Run warm up/down 25:00 [2]
shoes: fluoro yellow trabucos
Warmup/down/run throughs/drills
Thursday Apr 9, 2009 #
Windtrainer (16k TT) 26:31 [5] 16.0 km (1:39 / km)
slept:7.0
Second 16kTT at ECU. 7sec slower than the last one- shame, i didn't think i could go harder but probably could have found 7sec in there somewhere
Windtrainer warm up/down 20:00 [2]
Wednesday Apr 8, 2009 #
Run (beach) 1:03:00
shoes: Feet
20min in soft sand on my own, then the rest was a gossippy run with Vera, from North Cott to Cott to Swanny and back.
Swim (SWIM!!!!!) 10:00 [3] 0.5 km (20:00 / km)
shoes: Feet
A SWIM!
With Vera and Liza up and down from Cott. They were a gun rotto swim team but I kept up :-) (through supreme talent, not shameless drafting...)
With Vera and Liza up and down from Cott. They were a gun rotto swim team but I kept up :-) (through supreme talent, not shameless drafting...)
Windtrainer race (VO2 max test) 43:43
2nd VO2 max test at ECU. 10min warmup/cooldown. 5min increments from 100W increasing in 50s. This time I lasted 74sec longer at 300W than last time. VO2 max 57. Apparently my threshold is very very close to my max, which is why i feel like it is easy easy easy and then suddenly it's all over - I thought I was just soft and giving up at the first sign of difficulty.
Tuesday Apr 7, 2009 #
Commute 28:00 [3] 12.0 km (2:20 / km)
slept:7.0 shoes: Crusty Malvern Star
Looking forward to May 24, when I can do something other than commute! Lovely morning for riding.
Commute 29:00 [3] 13.0 km (2:14 / km)
shoes: Crusty Malvern Star
Found and chased and rode away from a roadie :) but still didn't quite make it to running on time, so I had to do the warmup/cool down on my bike. Shame.
Commute warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Flumpcycle
Run intervals 26:51 [5] 6.5 km (4:08 / km)
shoes: fluoro yellow trabucos
I was looking forward to running tonight - and I feel pretty good about these given that my 1km PB is 4.04 and my overall pace tonight 4.08. I think having not trained for 2 weeks helps.
4x1500m
6.19 6.09 6.12 6.24
First one I pushed hard. 2 and 3 i pushed hard and then chased Jess down in the last 400m (she ran away from me at about 6-900m but then would fade a bit). On the 4th Jess ran away as usual but I had nothing left and she just kept running away. I stayed ahead of Liz but not by as much.
I jogged the loop backwards to the 500m mark and then paced Jess for the end of her 4th rep - 500m 1.47
4x1500m
6.19 6.09 6.12 6.24
First one I pushed hard. 2 and 3 i pushed hard and then chased Jess down in the last 400m (she ran away from me at about 6-900m but then would fade a bit). On the 4th Jess ran away as usual but I had nothing left and she just kept running away. I stayed ahead of Liz but not by as much.
I jogged the loop backwards to the 500m mark and then paced Jess for the end of her 4th rep - 500m 1.47
Note
Those 1500's were a minute faster than the last time i did that session! Although it was 1 week post rogaine.
C • Yeah 2
Monday Apr 6, 2009 #
Commute (Super Commute) 3:00:00 [2] 30.0 km (6:00 / km)
shoes: Purple Endorfinn
Today I thought with the Avon Descent looming up and all the downriver practises to enjoy that I'd get some paddling fitness up. So really really early, even before John got up, I drove to Floreat and paddled to work on the resistance ski. It was lovely, lots of girly things to be happy about, flowers, sunshine, happy people, fish, and even had some paddling commuter races as I joined the rush from Freo to Barrack St. Tough going through the Narrows as we all got squished together. No pedestrian crossings today, I might do this again sometime! Luckily I took my bike lock with me wrapped round the boat for added resistance as I don't have time today to do lat pulldown drop-sets - AND I could use it to secure my boat at the river's edge. I chained it to a big circular wheel thing on the foreshore - I don't think anyone ever uses it so that should be ok. Giggle.
Commute 29:00 [3] 12.0 km (2:25 / km)
slept:7.0 shoes: Crusty Malvern Star
After that i caught the bus home - I had to make sure John got out of bed in time to get to work at 3pm. Lucky I did because he had slept through his alarm and had gotten all tangled in the sheets trying to do his swim session in bed. Both him and the dog would have starved to death if I hadn't managed to release him.
Then i rode to work. The second commute was really boring, except through Subi where I thought i had the sun in my eyes but really it was tRicky coming towards me. I was so blinded that I didn't see him until it was too late to say hello. I could still see the remains of Andre stuck to the bottom of his shoes too, which scared me a bit so i rode off fast.
Spinspinspinspin... i passed two commuters with noisier bikes than mine!
Then i rode to work. The second commute was really boring, except through Subi where I thought i had the sun in my eyes but really it was tRicky coming towards me. I was so blinded that I didn't see him until it was too late to say hello. I could still see the remains of Andre stuck to the bottom of his shoes too, which scared me a bit so i rode off fast.
Spinspinspinspin... i passed two commuters with noisier bikes than mine!
Commute (bludge) 35:00 [2] 13.0 km (2:42 / km)
shoes: Flumpcycle
Proper pootle home again. Feeling a bit pre-coldy today, so i am going to think about vitamin C while I OCAD and hope it goes away.
I had two minor victories today, one against an Excel spreadsheet and the other against a petty receptionist. Nice. I did lose a battle though to a screaming 2 year old who kicked me in the stomach.
Jen 2:World 1
I had two minor victories today, one against an Excel spreadsheet and the other against a petty receptionist. Nice. I did lose a battle though to a screaming 2 year old who kicked me in the stomach.
Jen 2:World 1