Training Log Archive: shanelIn the 1 days ending Sep 20, 2011:
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Tuesday Sep 20, 2011 #
5 AM
Road Bike (Floreat Renegades FULL) 1:28:28 [3] 45.88 km (31.1 kph)
shoes: Road Bike - Giant Defy2 (I thi
Big crowd this morning, BB, Andre, Tooms, Jake and I.
Sat on the tail early and remembered how hard it is to hang on at the back. Andre dropped us off the back after Leighton and I had to push hard to give us a chance of regrouping after the sprint.
Had more trouble getting on the back again after dropping off a bit on the climb up McCabe St.
Had the middle ground after the water tower climb, way behind BB and Tooms and way in front of Andre, slowed up for Andre since I thought if we dropped him then he'd pike out and head for home. We eventually rejoined BB and Tooms who had slowed up for us.
Same again after Devils Elbow climb , Andre off back, me in the middle, eventually regrouped.
BB pushed the pace after CCGS as we toyed with some tri types. I eventually got on the front heading to the tennis courts after being baulked by one of the tri boys trying to get back on the front, as normal I had to work hard to close a gap as I dropped off over the top of the hill.
Actually managed to provide a reasonable leadout heading into the UWA sprint, leaving BB and Andre to fight it out, whilst managing to hold onot Tooms as he went past.
Looks like BB's decided to shut me down in my usual spots to go on the front, so I may try a new plan, scud attacks - randomly directed futile efforts.
Sat on the tail early and remembered how hard it is to hang on at the back. Andre dropped us off the back after Leighton and I had to push hard to give us a chance of regrouping after the sprint.
Had more trouble getting on the back again after dropping off a bit on the climb up McCabe St.
Had the middle ground after the water tower climb, way behind BB and Tooms and way in front of Andre, slowed up for Andre since I thought if we dropped him then he'd pike out and head for home. We eventually rejoined BB and Tooms who had slowed up for us.
Same again after Devils Elbow climb , Andre off back, me in the middle, eventually regrouped.
BB pushed the pace after CCGS as we toyed with some tri types. I eventually got on the front heading to the tennis courts after being baulked by one of the tri boys trying to get back on the front, as normal I had to work hard to close a gap as I dropped off over the top of the hill.
Actually managed to provide a reasonable leadout heading into the UWA sprint, leaving BB and Andre to fight it out, whilst managing to hold onot Tooms as he went past.
Looks like BB's decided to shut me down in my usual spots to go on the front, so I may try a new plan, scud attacks - randomly directed futile efforts.
5 PM
Running intervals (Grass Farm loops) 1:08:21 [3] 11.97 km (5:43 / km)
4 x grass farms, recovery back to start, optional 30 sec rest back at start.
Tooms, Ben, Wil and I with Fletch staying home to look after sick people (or something like that).
9:57, 10:12, 10:09, 10:13
Everyone let me set the pace at the start. OMT dropped back early and Ben took off around the north end of the loop, Wil got away from me around the pine trees.
We waited for Tooms to regroup, but he stopped for a rest. So pretty much repeated the sequence of the first loop for the next 2, Ben taking off around the north end, Wil getting away around the pine trees.
Final lap by myself.
Disappointed not to have got near my 9:28 from back in March, but looking closer at that it was the first of only two reps, with 4 mins rest and the second rep was 9:58. So I'm happy with the session after all.
GC5kTT next week, hopefully I can show a decent improvement over my previous runs - 20:51 to beat.
Tooms, Ben, Wil and I with Fletch staying home to look after sick people (or something like that).
9:57, 10:12, 10:09, 10:13
Everyone let me set the pace at the start. OMT dropped back early and Ben took off around the north end of the loop, Wil got away from me around the pine trees.
We waited for Tooms to regroup, but he stopped for a rest. So pretty much repeated the sequence of the first loop for the next 2, Ben taking off around the north end, Wil getting away around the pine trees.
Final lap by myself.
Disappointed not to have got near my 9:28 from back in March, but looking closer at that it was the first of only two reps, with 4 mins rest and the second rep was 9:58. So I'm happy with the session after all.
GC5kTT next week, hopefully I can show a decent improvement over my previous runs - 20:51 to beat.