Training Log Archive: shanelIn the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
Paddling (Matilda Bay - Heathcote) 54:45 7.17 km (7.9 kph)
ahr:123 max:139 shoes: Bashed up SRS
Running intervals (Perry Lakes Fletchervals) 1:00:20 8.65 km (6:59 / km) +78m 6:41 / km
ahr:147 max:182 shoes: Adidas Supernova Glide 5M Blac
Tuesday Feb 26, 2013 #
Running long (Darling Downs - Flat) 1:49:57 18.02 km (6:06 / km) +20m 6:04 / km
ahr:153 max:166 shoes: Salomon XA Pro No.2 Black/Gree
Tried to not get too far from home, calf wasn't too bad after a few k's. Just took it easy, was feeling very hot for the last 4 or 5 k's. A little bit surprised to have managed to fit 18 k's into Darling Downs with just a short detour into Hilbert.
The 'river' at the end of Hilbert Rd looked like it would be nice to run along except that it seemed to be part of a paddock with a well maintained fence at the end of the road.
Monday Feb 25, 2013 #
Road Bike hills (Home - Jarrahdale) 1:44:06 47.06 km (27.1 kph) +599m
ahr:166 max:254 shoes: Road Bike - Giant Defy2 (I thi
Good fun through some of the more rolling sections and a bit surprised by how much climb there was on the way back.
Sunday Feb 24, 2013 #
Running race (PTS Qi Gong) 1:24:04 14.16 km (5:56 / km) +468m 5:06 / km
ahr:183 max:232 shoes: Salomon XA Pro No.2 Black/Gree
HR chest strap kept slipping down, eventually gave up trying to fix it around 4km when it became a waist strap which doesn't work so well for measuring HR. Took it easy on the big climbs and walked the steeper sections.
Tried to increase the effort after the second big climb since I knew it was downhill to the river then mostly gentle climb to the finish.
Had a gel just after the aid station at 9km. A few people went past soon after and I tried to stay with a couple of them, eventually let them go a bit but they stayed in sight. I eventually passed red shirt guy just before the finish, but the chic had got out of sight on the last little climbs.
Friday Feb 22, 2013 #
Road Bike (Commute) 1:38:43 48.08 km (29.2 kph) +150m
ahr:153 max:186 shoes: Road Bike - Giant Defy2 (I thi
Legs were tired from the start.
Found a tow somewhere around South St, sat behind him till Mt Henry, took a turn for a while sat behind someone else for a while. Eventually my original tow went went past and took off, so I stayed with him for a while but once I'd redlined for a while I eased off and let him go.
Road Bike (Commute) 1:48:40 50.03 km (27.6 kph) +183m
ahr:147 max:173 shoes: Road Bike - Giant Defy2 (I thi
Lots of short spells of mist, drizzle and light rain along the way. Very strong head wind at times. No one else to work with so slogged it all the way.
But of a fire getting going near the substation just after Row Hwy/next to the railway, probably from a powerline short.
Checked my tail light before heading down Rowley Rd and it was off, so turned it back on and hoped it would work till I got home. Rain set in a bit more then as well but at least I got a descent tailwind.
Wet, sandy, dirty and tired when I got home.
Thursday Feb 21, 2013 #
Running (nothing - Wungong PTS) 1 [3]
Paddling (Matilda Bay - Barrack St) 55:41 7.59 km (8.2 kph) +25m
ahr:131 max:161 shoes: Bashed up SRS
Shoulders were feeling a bit tired by the time I got to the narrows. Did a few hard efforts on the way back, before finishing off easy.
Running intervals (Perry Lakes Fletchervals) 1:00:15 7.75 km (7:46 / km) +14m 7:42 / km
ahr:146 max:188 shoes: Adidas Supernova Glide 5M Blac
1.13km, 4:42.8, 4:10/k
1.16km, 4:38.9, 4:00/k
1.16km, 4:42.4, 4:03/k
1.15km, 4:46.7, 4:09/k
Ran most of the first half of each rep with Ameko, getting away a bit before turning a bit further on then he did, then chasing him down on the way back. Last rep he took it easy on the way out so he turned a lot sooner and I couldn't chase him down.
Wednesday Feb 20, 2013 #
Mtn Bike (Langford Park) 1:12:56 [2] 13.84 km (11.4 kph) +210m
shoes: Scott Spark 60 2011
Surprised to find anyone else out there and there were in fact 3 other people heading out around the same time as me.
Somewhat downhill like guy caught me early after he must have started off a different way. Spent most of the rest of the ride with him not far away, stopped for a chat for a while. He was disappearing very quickly on any faster sections, but I caught him again when he had a break after any climbs. He only rides there a few times a week, apparently knowing every single corner helps you go faster.
Seemed to be a lot mark markers for the various loops now and now entry signs as well. Wasn't too hot when I finished but I had drain a water bottle.
Tuesday Feb 19, 2013 #
Running long (Home - Byford flat) 1:23:26 15.01 km (5:34 / km) +48m 5:28 / km
ahr:164 max:204 shoes: Adidas Supernova Glide 3 Green
Monday Feb 18, 2013 #
Running warm up/down (Kings Park) 31:54 6.09 km (5:14 / km) +88m 4:53 / km
ahr:161 max:193 shoes: Adidas Supernova Glide 5M Blac
Friday Feb 15, 2013 #
Road Bike (Commute) 1:33:54 47.99 km (30.7 kph) +147m
ahr:153 max:183 shoes: Road Bike - Giant Defy2 (I thi
Once again I couldn't work out what the wind was doing. Spotted someone on the freeway bike path as I looped around from Rowley Rd, he looked like he'd be doing a reasonable speed, so I went after him. Caught him after 4 or 5 k's and sat on he's wheel till he turned off at Berrigan, just when I was contemplating taking a turn.
Worked with a guy who seemed to be wearing my long sleeved xpedo (cheap ebay) jersey, from Mt Henry to the narrows, then cruised the rest of the way.
Road Bike (Commute) 1:45:59 50.04 km (28.3 kph) +174m
ahr:149 max:177 shoes: Road Bike - Giant Defy2 (I thi
Decided to loop past the narrows to the underpass for some extra padding. Got on a wheel from the Narrows to Canning Bridge, was working pretty hard staying on, so had a bit of a recovery till TT chic went flying past, so caught her and sat on her wheel for a short while till she turned off at the far side of Mt Henry.
Slog from there pushing hard up the inclines, mostly standing them since the legs were trashed. Padded a bit extra at the end to get 50km.
Thursday Feb 14, 2013 #
Paddling (Matilda Bay) 45:38 5.9 km (7.8 kph)
ahr:128 max:142 shoes: Bashed up SRS
Running warm up/down 16:29 1.87 km (8:49 / km) +7m 8:39 / km
ahr:132 max:161 shoes: Adidas Supernova Glide 5M Blac
Running race (GC5kTT) 20:54 4.88 km (4:17 / km) +61m 4:02 / km
ahr:183 max:189 shoes: Adidas Supernova Glide 5M Blac
Sten wasn't getting away along Durston, but by the time I got round thew corner he was gone.
My second worst time, was probably too tired and haven't been running hard intervals lately. Or maybe I just didn't run hard enough.
Running warm up/down 7:02 1.11 km (6:21 / km) +17m 5:54 / km
ahr:146 max:160 shoes: Adidas Supernova Glide 5M Blac
Tuesday Feb 12, 2013 #
Running long (Home - Byford Hills) 2:11:04 20.04 km (6:32 / km) +325m 6:03 / km
ahr:153 max:173 shoes: Salomon XA Pro No.2 Black/Gree
Felt OK starting out, slow up the hill again going a different way which was still too steep to run all the way with bonus cross country. Turned south too early near the top of the (steep bit of) hill missing the main N-S. Continued eastward and looped back a smidge before 10km. Remembered to have a gel this time.
Hoped to pick up the pace on the way back but the legs weren't cooperating.
Back off the hill at the end of Beenyup Rd and still couldn't get the pace going even on the smooth gentle down hill. Started feeling the lingering heat once I got back on the bridle trails and had no relative wind. Struggled to plod the last 5km home.
I guess doing my longest long run for a couple of months the day after my longest tempo run for a long time was never a brilliant plan. At least after my biggest 6 day block for a long time I can enjoy a day off. Hopefully I'll be refreshed and ready to knock out a good GC5kTT on Thurs.
Monday Feb 11, 2013 #
Running tempo (Kings Park) 1:04:55 13.02 km (4:59 / km) +158m 4:42 / km
ahr:164 max:181 shoes: Adidas Supernova Glide 5M Blac
Seemed much warmer than it was riding at a similar time yesterday.
Running warm up/down (Matilda Bay) 2:08 0.35 km (6:05 / km)
ahr:146 max:153 shoes: Adidas Supernova Glide 5M Blac
Sunday Feb 10, 2013 #
Mtn Bike (Home - Wungong) 2:11:09 25.95 km (11.9 kph) +420m
ahr:132 max:243 shoes: Scott Spark 60 2011
Slime tubes finally gave me a flat. Took my time changing it and getting every last but of thorn/double gee out of the tyre before putting a new tube in. 15 mins later I got going again.
After not seeing anyone since crossing SW hwy, I spotted a MTB on the road at the bottom of the dam. I don't know where he disappeared to whilst I was still coming down from the track, but he ended up superspin overtaking me heading up to the top of the dam, he headed across the dam wall, whilst I continued up hill and headed back towards Byford.
Managed to pretty much remember where I was going on the way down, but didn't magically find a gentle way down the hill and ended up going down the steep loose rocky horrible way.
Saturday Feb 9, 2013 #
Orienteering race (Lightning Swamp MetrO) 47:22 8.82 km (5:22 / km) +13m 5:20 / km
ahr:170 max:180 shoes: Adidas Supernova Glide 5M Blac
All smooth going with simmo's look alike to race around lightning swamp. Had a long way between 26 and 1.
I didn't run too hard with the heat, but still disappointed to be beaten by Wil (not so disappointed to be beaten by tRicky and Sten).
Friday Feb 8, 2013 #
Road Bike (Commute) 1:36:32 47.99 km (29.8 kph) +148m
ahr:156 max:246 shoes: Road Bike - Giant Defy2 (I thi
Road Bike (Commute) 1:46:08 48.34 km (27.3 kph) +168m
ahr:151 max:179 shoes: Road Bike - Giant Defy2 (I thi
Another seabreeze. Haul arsed to get on a wheel going over the narrows and the bastard turned off as soon as we got to the other side. Eventually a random Barista came past and I sat on his wheel till he turned off at Canning Bridge.
tRicky caught me whilst I was waiting at the Leach Hwy lights, so he gave me a nice tow. I was going to give him a rest before he headed down Roe Hwy but I miscalculated since I forgot he'd be getting off at Farrington Rd, just before where I'd planned to put in a self destructive effort to go in front.
My back was getting unhappy aprroaching Rowley Rd, but felt better with the tailwind down Rowley Rd. Unhappy again down Tonkin Hwy.
Thursday Feb 7, 2013 #
Paddling (Matilda Bay) 55:37 6.9 km (7.4 kph)
ahr:121 max:132 shoes: Bashed up SRS
Bit choppy, so more stability practice.
Running intervals (UWA sprintervals) 1:09:13 7.68 km (9:01 / km) +24m 8:53 / km
ahr:136 max:185 shoes: Adidas Supernova Glide 5M Blac
Second course pulled up short looking for the corner of the OOB.
3rd course was a normal map, using the previous controls. Not completely obvious which of the previous controls you were heading for at times, since you didn't have a map to find them the first time.
Good fun and pretty knackered finishing the last map.
Wednesday Feb 6, 2013 #
Running warm up/down (Home - short loop) 29:26 5.35 km (5:30 / km) +14m 5:26 / km
ahr:155 max:166 shoes: Salomon XA Pro No.2 Black/Gree
Tuesday Feb 5, 2013 #
Note
weight:69.4kg
Body Fat = 12.8%
Body Water = 59.9%
Body Muscle 44.9%
Bone 16.7%
Apparently I'm underweight, maybe my ageing relatives are right after all.
Running long (Home - Byford Hills) 1:52:27 18.02 km (6:14 / km) +262m 5:49 / km
ahr:166 max:181 shoes: Salomon XA Pro No.2 Black/Gree
Too hot to run up the hill, so I walked most of it, just jogged a bit. I forgot to have a gel at half way and ended up getting myself turned back downhill a bit earlier than the planned 9km mark.
Felt a bit cooler heading towards the school but started looking short on distance so deviated along some new roads towards Abernethy Rd. Still over a k short going past the school so started padding a bit more at which point it started feeling really hot and I realised I'd forgotten the gel, but decided it was too late to bother with it.
Still 500m short when I got to home so I had to overshot and come back which always seems to be the most painful way possible to finish a run. But surely good practice for pushing through to the end of a rogaine, which is pretty much how bad it felt.
Might make the long run an after dinner job next week if it's going to be hot again. Last week was a whole lot more enjoyable.
Monday Feb 4, 2013 #
Mtn Bike (Home - Barely Bungendore) 55:44 17.36 km (18.7 kph) +103m
ahr:140 max:159 shoes: Scott Spark 60 2011
Stupid road reserve still has a fence across it so had to come back out to Thomas Rd. By the time I got to Bungendore it was just about time to turn back so just went down to the first river crossing.
Got home at 7am and the kids were already dressed and fed an hour early. 2/3rds of the school has finished being built and the rest is just spare for now. No playgrounds yet, south half of the school still has construction fences around it.
Saturday Feb 2, 2013 #
Orienteering race (North Lake) 48:59 9.01 km (5:26 / km) +62m 5:15 / km
ahr:173 max:180 shoes: Adidas Supernova Glide 3 Green
Sten was in sight again approaching 16 but I didn't see him again after then. Simmo's look alike headed from 8 to 24, whilst I went to 14. After I went north around the lake, Simmo's look alike went into 13 from the south just ahead of me. Kept crossing paths with Simmo's look alike till he headed south from 1, whilst I just had to get 6 to finish.
Another hot afternoon which made running not hugely fun, but happy to finish 4 or 5 minutes behind Sten and Fletch.
Friday Feb 1, 2013 #
Road Bike (Commute) 1:36:53 47.96 km (29.7 kph) +179m
ahr:166 max:251 shoes: Road Bike - Giant Defy2 (I thi
Thought I'd have a mega easterly to blast me to the freeway at least, but I couldn't really work out where it was coming from and it didn't seem to help that much.
Seemed to be NE'ly once I got to the freeway. By myself till the Leach Hwy lights were someone caught me. Worked with him through to the narrows before blasting round Mts Bay Rd.
Road Bike (Commute) 1:48:18 48.33 km (26.8 kph) +188m
ahr:158 max:182 shoes: Road Bike - Giant Defy2 (I thi
I was hoping for a stinking hot NE'ly to blow me down the freeway but instead it was still but but riding into a moderate seabreeze. I'm still not pushing too hard, so it got a bit slow at times.
I recognised Ross Taplin south of Cockburn Central, so I slowed down for a short chat, but he couldn't hear me with his headphones in and then still didn't recognise me without my floppy hat one. So after a short chat I continued at normalish pace.