Training Log Archive: shanelIn the 28 days ending Feb 28, 2014:
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Thursday Feb 27, 2014 #
Note
(sick)
Wasn't feeling too good during the night so didn't bother with another group ride attempt, will hopefully feel better for riding to work tomorrow.
Tuesday Feb 25, 2014 #
7 AM
Running (School running club) 42:01 4.04 km (10:24 / km) +15m 10:13 / km
ahr:107 max:158 shoes: Adidas Supernova Glide 5M Blac
More walk/jogging around the oval with Ryan, he even made me run at the end of the 2nd lap when he got up to 4:30min/k pace.
9 AM
Road Bike hills (One dam twice with pike) 4:01:04 100.03 km (24.9 kph) +1208m
ahr:150 max:187 shoes: Azzurri Forza
Once again the legs were pretty dead to start with and pushing into the wind and up the hill was the usual grind.
Bit better once the legs warmed up and started considering the full 100km all the way down Kingsbury Dve to SW Hwy and back up. Decided if I could get to the bottom of the hill in 2hrs I'd do it.
Fortunately I was a bit slow and had to turn just before the decent. Stopped at the dam to refill water bottles and eat a horrible old energy bar.
Got back down the hill and had made up some time with the decent and more favourable wind, so looked like I might be able to crack 100km in 4 hrs so added in a bit of a Byford crit circuit to make up the distance, but didn't quite get it in under 4hrs.
Back in time for a cold shower and lunch before walking back to school to get the kids and having to jog back, then had to have a swimm to try to cool off and then the kids later deciding the wanted to ride their bikes to the playground the other side of school, so I pootled along on my MTB without bothering to wear my bike shoes.
Bit better once the legs warmed up and started considering the full 100km all the way down Kingsbury Dve to SW Hwy and back up. Decided if I could get to the bottom of the hill in 2hrs I'd do it.
Fortunately I was a bit slow and had to turn just before the decent. Stopped at the dam to refill water bottles and eat a horrible old energy bar.
Got back down the hill and had made up some time with the decent and more favourable wind, so looked like I might be able to crack 100km in 4 hrs so added in a bit of a Byford crit circuit to make up the distance, but didn't quite get it in under 4hrs.
Back in time for a cold shower and lunch before walking back to school to get the kids and having to jog back, then had to have a swimm to try to cool off and then the kids later deciding the wanted to ride their bikes to the playground the other side of school, so I pootled along on my MTB without bothering to wear my bike shoes.
C • ! 6
Monday Feb 24, 2014 #
5 AM
Running long (Byford flats) 1:45:25 19.49 km (5:25 / km) +66m 5:19 / km
ahr:160 max:186 shoes: Adidas Supernova Glide 5M Blac
Early run before the kids got dropped off, so that I could go paddling after getting them to school.
Thought it'd be dark when I started so wore my headlamp but I was a bit slow getting started so didn't actually turn it on and eventually stuck it in the side pocket of my pack with a left over sandwich from the rogaine.
Stayed on the flats to make sure I got back on time and get a few extra minutes in running past my house a couple of times until the kids got dropped off.
Thought it'd be dark when I started so wore my headlamp but I was a bit slow getting started so didn't actually turn it on and eventually stuck it in the side pocket of my pack with a left over sandwich from the rogaine.
Stayed on the flats to make sure I got back on time and get a few extra minutes in running past my house a couple of times until the kids got dropped off.
8 AM
Running (School) 17:45 2.79 km (6:22 / km) +6m 6:18 / km
ahr:157 max:208 shoes: Adidas Supernova Glide 5M Blac
10 AM
Paddling (Ascot) 1:38:11 16.65 km (10.2 kph) +6m
ahr:123 max:132
Met Wendy at AKC and we dragged someones not too fast K2 down from way up the top of the racks and went for a paddle. Pretty hot on the way out, bit of a cool breeze to paddle back in to.
Saturday Feb 22, 2014 #
6 AM
Hiking (Kalamunda) 2:49:49 13.47 km (12:37 / km) +684m 10:03 / km
ahr:113 max:191 shoes: Salomon XA Pro No.3 Black/Gree
Hike from Kalamunda with Grant, Wendy, Tim, Janet and Paula.
A big hill or 2 along the way and a some bush bashing which none of us were geared up for, longest bush bash turns out to be 100m from a parallel track.
A big hill or 2 along the way and a some bush bashing which none of us were geared up for, longest bush bash turns out to be 100m from a parallel track.
5 PM
Orienteering race (MetrO Mullaloo) 42:15 7.98 km (5:18 / km) +90m 5:01 / km
ahr:174 max:196 shoes: Adidas Supernova Glide 5M Blac
Friday Feb 21, 2014 #
6 AM
Running (Cott Beach 10k) 50:19 9.98 km (5:03 / km) +135m 4:43 / km
ahr:158 max:182 shoes: Adidas Supernova Glide 5M Blac
Run to the beach with Andrew, we did consider doing some Bold Park trails but the beach seemed a bit more appealing. Seemed like hard work to not even get under 5min/k for 10k's
Thursday Feb 20, 2014 #
5 AM
Road Bike (Random Groups) 1:34:03 50.84 km (32.4 kph) +272m
ahr:174 max:254 shoes: Azzurri Forza
Followed tRickys suggestion and waited at the former RedRock start point for the Broad group to come past just before 6, jumped on the back as the came past but didn't manage to stay with them too long, got dropped heading down Broome St when the crosswind got me.
Got onto Curtin Ave not far in front of a group that had been waiting to at the shops on Claremont Cres., quite a few Glen Parkers amongst them making it look a bit ReddRock like, anyway I jumped on the back of them when they came past.
Passed Julia doing a solo ride with pannier near Leighton. The group caught the Broad group at the Port Beach traffic lights, so I just sat at the back still until I got dropped along with another guy early along Preston Pt Rd. So lots of jumping into random groups after that catching slower people and getting caught be fast people.
Was in a group still at the Raffles but they all stopped so I kept going. One guy followed not far behind me and he soon went past so I sat on his wheel till he got away on the little hill.
Back up to the narrows and there were a couple of Barista guys waiting under the bridge, they were still there after I looped around through the underpass. Eventually the mob caught me at UWA just as I was going to pass a couple of chics I'd already passed before I did the loop and I got stuck behind the girls as the mob went past and had to sprint to get on the back.
Held onto them until Jutland Pde where the guy in front of me dropped off leaving a big gap I couldn't close. They didn't seem to be getting away any more along Victoria Ave, so I tried to smash after them but the effort was futile.
Nice to be back trying to group ride, was working at my limit quite a few times. Good times.
Got onto Curtin Ave not far in front of a group that had been waiting to at the shops on Claremont Cres., quite a few Glen Parkers amongst them making it look a bit ReddRock like, anyway I jumped on the back of them when they came past.
Passed Julia doing a solo ride with pannier near Leighton. The group caught the Broad group at the Port Beach traffic lights, so I just sat at the back still until I got dropped along with another guy early along Preston Pt Rd. So lots of jumping into random groups after that catching slower people and getting caught be fast people.
Was in a group still at the Raffles but they all stopped so I kept going. One guy followed not far behind me and he soon went past so I sat on his wheel till he got away on the little hill.
Back up to the narrows and there were a couple of Barista guys waiting under the bridge, they were still there after I looped around through the underpass. Eventually the mob caught me at UWA just as I was going to pass a couple of chics I'd already passed before I did the loop and I got stuck behind the girls as the mob went past and had to sprint to get on the back.
Held onto them until Jutland Pde where the guy in front of me dropped off leaving a big gap I couldn't close. They didn't seem to be getting away any more along Victoria Ave, so I tried to smash after them but the effort was futile.
Nice to be back trying to group ride, was working at my limit quite a few times. Good times.
5 PM
Hiking (Not O intervals) 58:02 3.94 km (14:43 / km) +25m 14:16 / km
ahr:100 max:170 shoes: Adidas Supernova Glide 5M Blac
It was deemed too hot for the planned hill rep exercise, so we just had a few goes at an agility test and did some a remapping exercise which I ran a bit of.
Tuesday Feb 18, 2014 #
7 AM
Running (School running club) 1:07:18 6.13 km (10:59 / km) +18m 10:49 / km
ahr:108 max:163 shoes: Adidas Supernova Glide 5M Blac
To school and round and round the oval with Ryan walking/running. Looked like he was going to struggle this week when I didn't want to run to start with, maybe he smashed his legs on the ride to school, but he got going a bit and managed 5 laps, one more than last week. Sophie did 6, one more than she did last week.
10 AM
Mtn Bike (Langford Park) 1:03:22 15.14 km (14.3 kph) +242m
ahr:137 max:168 shoes: Scott Spark 60 2011
Felt pretty lame driving up to Langford Park rather than riding, but just wanted some MTB practice whilst taking it easy on the legs. Once again had the place to myself, the new carpark is now open and looks very nice and I chose the shadiest spot in the place.
Just kept going round and round till I'd padded out an hour, might have to take the MTBO map next time.
Just kept going round and round till I'd padded out an hour, might have to take the MTBO map next time.
12 PM
Paddling (Champion Lakes) 1:02:02 9.26 km (9.0 kph) +13m
ahr:143 max:162 shoes: Tashs Tippy Ski
Tried to get home from Langford Park, get lunch and getting going as quick as possible, thought I might be able to fit in an extra lap this time but ended up with the usual 2 laps.
Laps seem to be 50m longer than last time on Tashs ski, managed the same average speed for the 1st lap but blew out by a minute on the 2nd lap this time :-( maybe it was hotter this time, maybe I was more tired.
Laps seem to be 50m longer than last time on Tashs ski, managed the same average speed for the 1st lap but blew out by a minute on the 2nd lap this time :-( maybe it was hotter this time, maybe I was more tired.
2 PM
Running (School) 11:00 1.57 km (7:00 / km) +13m 6:44 / km
ahr:132 max:164 shoes: Adidas Supernova Glide 5M Blac
Managed to be a little bit tight for time getting back to school, but still got there with a minute or 2 to spare after an easy run to get there.
Got home and found the tap for my front retic was turned off and once again my lawn is nearly dead, after washing down the ski I spent some time hand watering and starting to think it's a bit sus that my front sprinklers seem to have a problem just about evey week after one of the pipes came off last week.
Got home and found the tap for my front retic was turned off and once again my lawn is nearly dead, after washing down the ski I spent some time hand watering and starting to think it's a bit sus that my front sprinklers seem to have a problem just about evey week after one of the pipes came off last week.
Saturday Feb 15, 2014 #
7 PM
Rogaining race (USD) 11:57:57 59.03 km (12:10 / km) +2026m 10:23 / km
ahr:117 max:177 shoes: Salomon XA Pro No.3 Black/Gree
Oh-So-Late with Grant and Wendy (SandgropAR -1)
We agreed on aiming for 50-60km. So we set a 60km course, then found a couple of options to drop it back to 50km if needed.
First few controls were in the company of Geoff, MrRo and TickTock, until they seemed to go a long way right into 82 then they disappeared behind us. We saw them again a bit later heading the other way, maybe heading down the hill from 75 to 103. They were followed soon after by the other Hearne (Aaron) and then Ann and Judy.
Nav was smooth till we couldn't make out any sign of a gully heading into the trees so we headed up the closest thing we could make out to a gully, got to the top and was pretty obvious where we were so headed over the the right gully where we'd been right on target 100m short of the control.
Smooth again till 43, got twitching and started hunting for the spur when we got to the drop off before we decided we needed to keep going round to spur. We were getting a bit slow and running behind time by now so were considering dropping our 3km option.
Had some cows stalking us somewhere out the east side of the course but they didn't follow us down the rocky side of the hill.
Getting closer to 100 our decision point for dropping 3km we decided we were still losing more time and that wouldn't be enough to get us in on time so decided to drop the 6.5km option instead and if we then ended up with extra time we could add a few close to the HH.
Got a bit off to the right going for 81 but got it OK, then went west to avoid the steep stuff on the way to 31, then the features got pretty vague after we turned south round the edge of the hill but could eventually make out the big gully across the far side of the railway formation and picked up the distinctive bend in the creek just before the control so managed to nail it.
Passed Chip and Rod going over the hill from 56 to 71 and ignored them trying to lead us too far right as we ran down the hill, not sure if they noticed Grant hitting the ground and rolling on impact but we were well clear of the control by the time they corrected.
We'd picked up the pace by now and were looking good to add in 42, 54 and possibly 83. Then we screwed up 42 and lost a few minutes which 83 look very questionable. But convinced the team to decided once we saw what 54 to 83 looked like and we got up to 54 and it was clear paddock so we went for it. Passed Wil and Andre with us running away from the HH.
Got 83 which seemed to be a lot further up the spur than I expected than straight out to the road with time getting really tight by then and we ran hard down the road, pretty much downhill all the way, getting in with 2 mins to spare.
Great hit out for the team, worked together well and pushed through hard till the end for a great result.
We agreed on aiming for 50-60km. So we set a 60km course, then found a couple of options to drop it back to 50km if needed.
First few controls were in the company of Geoff, MrRo and TickTock, until they seemed to go a long way right into 82 then they disappeared behind us. We saw them again a bit later heading the other way, maybe heading down the hill from 75 to 103. They were followed soon after by the other Hearne (Aaron) and then Ann and Judy.
Nav was smooth till we couldn't make out any sign of a gully heading into the trees so we headed up the closest thing we could make out to a gully, got to the top and was pretty obvious where we were so headed over the the right gully where we'd been right on target 100m short of the control.
Smooth again till 43, got twitching and started hunting for the spur when we got to the drop off before we decided we needed to keep going round to spur. We were getting a bit slow and running behind time by now so were considering dropping our 3km option.
Had some cows stalking us somewhere out the east side of the course but they didn't follow us down the rocky side of the hill.
Getting closer to 100 our decision point for dropping 3km we decided we were still losing more time and that wouldn't be enough to get us in on time so decided to drop the 6.5km option instead and if we then ended up with extra time we could add a few close to the HH.
Got a bit off to the right going for 81 but got it OK, then went west to avoid the steep stuff on the way to 31, then the features got pretty vague after we turned south round the edge of the hill but could eventually make out the big gully across the far side of the railway formation and picked up the distinctive bend in the creek just before the control so managed to nail it.
Passed Chip and Rod going over the hill from 56 to 71 and ignored them trying to lead us too far right as we ran down the hill, not sure if they noticed Grant hitting the ground and rolling on impact but we were well clear of the control by the time they corrected.
We'd picked up the pace by now and were looking good to add in 42, 54 and possibly 83. Then we screwed up 42 and lost a few minutes which 83 look very questionable. But convinced the team to decided once we saw what 54 to 83 looked like and we got up to 54 and it was clear paddock so we went for it. Passed Wil and Andre with us running away from the HH.
Got 83 which seemed to be a lot further up the spur than I expected than straight out to the road with time getting really tight by then and we ran hard down the road, pretty much downhill all the way, getting in with 2 mins to spare.
Great hit out for the team, worked together well and pushed through hard till the end for a great result.
Thursday Feb 13, 2014 #
5 PM
Running warm up/down 9:14 1.62 km (5:43 / km) +20m 5:23 / km
ahr:149 max:172 shoes: Adidas Supernova Glide 5M Blac
Running (GC5kTT) 21:48 4.9 km (4:27 / km) +66m 4:10 / km
ahr:180 max:188 shoes: Adidas Supernova Glide 5M Blac
Running warm up/down 4:57 0.74 km (6:43 / km) +15m 6:06 / km
ahr:146 max:156 shoes: Adidas Supernova Glide 5M Blac
Tuesday Feb 11, 2014 #
7 AM
Running (School running club) 23:01 2.56 km (9:00 / km) +19m 8:41 / km
ahr:115 max:153 shoes: Adidas Supernova Glide 5M Blac
Surprising number of kids at school running club, seemed like half the school. They'll probably get pretty bored just running round the oval every week, but when they get too 100 laps (42 km) they get a certificate.
Took a while to get organised at the start with so many kids. Did most of the first 3 laps with Sophie and Ryan until Sophie went off ahead so she ended up with 5 laps, Ryan 4 laps.
Will hopefully get started a bit quicker next week so they can fit in a couple more laps. And maybe the run to walk ratio will improve eventually as well.
Took a while to get organised at the start with so many kids. Did most of the first 3 laps with Sophie and Ryan until Sophie went off ahead so she ended up with 5 laps, Ryan 4 laps.
Will hopefully get started a bit quicker next week so they can fit in a couple more laps. And maybe the run to walk ratio will improve eventually as well.
12 PM
Road Bike (Byford flats) 30:54 14.35 km (27.9 kph) +38m
ahr:183 max:254 shoes: Azzurri Forza
Got back from school and changed straight into my bike clothes, then felt a bit tired so read the paper, had a snooze on the lounge, watched some olympics and eventually did a short ride at lunchtime.
Start into a belting headwind seems to make the legs feel even more pathetic then they maybe are, felt better once I got round the far side of Byford and had a tailwind then had to find an extra detour to pad out to half an hour.
At least I managed to mow the lawn and spray my weeds (and snap the straps on my backpack sprayer) before getting the kids from school.
Start into a belting headwind seems to make the legs feel even more pathetic then they maybe are, felt better once I got round the far side of Byford and had a tailwind then had to find an extra detour to pad out to half an hour.
At least I managed to mow the lawn and spray my weeds (and snap the straps on my backpack sprayer) before getting the kids from school.
Monday Feb 10, 2014 #
8 AM
Running (School) 16:11 1.45 km (11:10 / km) +1m 11:07 / km
ahr:119 max:153 shoes: Salomon XA Pro No.3 Black/Gree
Walk/jog to school with the kids on their scotters, forgot to stop my watch when we got there, ten took Ryan to class, filled his water bottle, took Sophie to class then had to take her to the office to get a late pass for being less than a minute later than the siren which is always over 3 mins late by my normal watch but under 3 mins late by GPS time.
Running long (Byford hills) 2:32:23 25.02 km (6:05 / km) +469m 5:34 / km
ahr:165 max:178 shoes: Salomon XA Pro No.3 Black/Gree
Started off quite nicely with pace up around my old long run pace, helped by being pissed off before I left school. Also got my navaguesstimation going pretty well and managed to pick the tracks going where I wanted to go, until I didn't go far enough off the main N-S track to get the track running parallel 100m west of it, I though it was closer.
Got back on the flats and getting the average under 6:00/km seemed pretty easy until there was a slight rise heading towards Larsen Rd and my legs started lagging, so didn't quite get there and had to pad out the end to get my distance.
Still a good run and fell like I'm just about back to full training level and didn't really push hard enough to really hurt although it was quite warm, still only 30 degrees when I finished.
Legs still felt OK when I had to run hard to get back to school in the afternoon. Damn grocery shopping, always end up running late for school. Might have spent too much time in Bunnings on the way to the shops.
Got back on the flats and getting the average under 6:00/km seemed pretty easy until there was a slight rise heading towards Larsen Rd and my legs started lagging, so didn't quite get there and had to pad out the end to get my distance.
Still a good run and fell like I'm just about back to full training level and didn't really push hard enough to really hurt although it was quite warm, still only 30 degrees when I finished.
Legs still felt OK when I had to run hard to get back to school in the afternoon. Damn grocery shopping, always end up running late for school. Might have spent too much time in Bunnings on the way to the shops.
Sunday Feb 9, 2014 #
9 AM
Hiking (Bungendore) 1:22:50 8.14 km (10:11 / km) +297m 8:37 / km
ahr:120 max:157 shoes: Salomon XA Pro No.3 Black/Gree
Nice little walk with my pack from friday night and whatever was till left in there, pack was a lot more comfortable with a light load and I think maybe the top of the pocket on my bike shirt was being squished into my spine by my pack on friday night, so I'll have to check that out and maybe avoid it in the future.
Saturday Feb 8, 2014 #
1 AM
Mtn Bike (from Walyunga) 1:02:29 22.55 km (21.7 kph) +105m
ahr:139 max:171 shoes: Scott Spark 60 2011
Back on the bikes and my butt was really not appreciating the experience, short stop back at the water drop for the boys to refill ... again ... and tie the empty water containers onto Tim and Marks packs. Tim decided a half full container sloshing around so a short delay getting going whilst he emptied it.
We really smashed it out to the highway getting a nice line going and nearly catching Janet and Grant how'd taken a head start (unless they'd been waiting and just started moving off when they saw us coming).
Heading in along the highway we got a nice tight double line formation going pushing the pace whilst avoiding a split, then through Grant random back roads and the switchback path up to Douglas Rd. Followed by lots of time on the dodgy bike path which featured power poles in the middle of the path and lots of road crossing. Felt like we would have been better off along the road since there wasn't much traffic around at 2am and with the dodgyness of the path it was quite a pootle in to the end.
We really smashed it out to the highway getting a nice line going and nearly catching Janet and Grant how'd taken a head start (unless they'd been waiting and just started moving off when they saw us coming).
Heading in along the highway we got a nice tight double line formation going pushing the pace whilst avoiding a split, then through Grant random back roads and the switchback path up to Douglas Rd. Followed by lots of time on the dodgy bike path which featured power poles in the middle of the path and lots of road crossing. Felt like we would have been better off along the road since there wasn't much traffic around at 2am and with the dodgyness of the path it was quite a pootle in to the end.
Friday Feb 7, 2014 #
5 PM
Mtn Bike (to Walyunga) 4:43:15 60.08 km (12.7 kph) +1174m
ahr:134 max:171 shoes: Scott Spark 60 2011
First leg of Friday night frivolity with Andre, Tim ,Janet, Robbie, Wally, Grant and Mark. A good combination of a few Godzone and Expedition Africa teams.
Headed out from Grants place out through JFNP then I had no idea where we were until we got down to the track along the railway track. Then we headed up the hill for some hike-a-bike goodness, Wally impersonating an upside turtle and missing Marks stack because Janet and I were so far off the back.
Eventually back down to the main track and into Walyunga. The boys refilled their water at Wallys pre-placed water drop, I still had plenty of water since I was carrying 2x2L bladders and was trying to lighten the load as quick as possible (was 13.5km before I put in a bit of extra food).
Then across the Bells foot bridge and a bit up the track to transition to the trek leg.
Headed out from Grants place out through JFNP then I had no idea where we were until we got down to the track along the railway track. Then we headed up the hill for some hike-a-bike goodness, Wally impersonating an upside turtle and missing Marks stack because Janet and I were so far off the back.
Eventually back down to the main track and into Walyunga. The boys refilled their water at Wallys pre-placed water drop, I still had plenty of water since I was carrying 2x2L bladders and was trying to lighten the load as quick as possible (was 13.5km before I put in a bit of extra food).
Then across the Bells foot bridge and a bit up the track to transition to the trek leg.
10 PM
Hiking (Walyunga) 2:17:03 8.98 km (15:15 / km) +360m 12:43 / km
ahr:114 max:161 shoes: Salomon XA Pro No.3 Black/Gree
Gentle 'stroll' up to Jumbuck Hill, round a few long gone orienteering controls and back down the track to the bikes with a nice jog down the hill towards the end.
Thursday Feb 6, 2014 #
6 AM
Paddling (Matilda Bay) 1:00:10 8.57 km (8.5 kph) +4m
ahr:128 max:149 shoes: Tashs Tippy Ski
Headed out into the wind with it coming in from my left after I turned towards whatever it is yacht club, so started feeling a bit wobbly especially near the wall around the yacht club with the extra reflected waves making me feel extra tippy. Couldn't really put in much effort till I got near RPYC and it was nice and flat so got a better rhythm going.
5 PM
Running (UWA Sprintervals) 55:31 7.06 km (7:52 / km) +18m 7:46 / km
ahr:143 max:183 shoes: Adidas Supernova Glide 5M Blac
2 sprint courses paired with Craig who was supposedly taking it easy. Craig had the odd controls on his map for the first course, I had the evens. Second course I had the odds.
It seems Craig is fast even when he's taking it easy, especially for the finish sprint on the first course and especially down small sets of stairs on the second course where he'd gap me every time.
Good to get a good hard session in even though I didn't even feel like doing a slow jog at the start.
It seems Craig is fast even when he's taking it easy, especially for the finish sprint on the first course and especially down small sets of stairs on the second course where he'd gap me every time.
Good to get a good hard session in even though I didn't even feel like doing a slow jog at the start.
Tuesday Feb 4, 2014 #
9 AM
Road Bike hills (Serpentine Dam) 2:26:37 65.93 km (27.0 kph) +800m
ahr:153 max:177 shoes: Azzurri Forza
Legs were still trashed from yesterdays run and heading across the flats into the easterly the speed was already pitiful.
Got up the hill and the legs started feeling a bit better riding the undulations towards Jarrahdale. I'd already decided Serpentine Dam would be a good place to turn especially since it was going to get hot, so I ignored the temptation to head all the way down Kingsbury Dr to SW Hwy before turning around. Had a quick stop at the dam to fill up an empty water bottle and headed back.
Started getting pretty hot heading back on Nettleton Rd with the occasional oven like patch. Legs pretty trashed by the end.
Got up the hill and the legs started feeling a bit better riding the undulations towards Jarrahdale. I'd already decided Serpentine Dam would be a good place to turn especially since it was going to get hot, so I ignored the temptation to head all the way down Kingsbury Dr to SW Hwy before turning around. Had a quick stop at the dam to fill up an empty water bottle and headed back.
Started getting pretty hot heading back on Nettleton Rd with the occasional oven like patch. Legs pretty trashed by the end.
Monday Feb 3, 2014 #
9 AM
Running long (Byford - HILLS) 2:24:40 22.58 km (6:24 / km) +483m 5:47 / km
ahr:160 max:184 shoes: Salomon XA Pro No.3 Black/Gree
School's back, so time to head for the hills. Headed up the old rifle range then turned right whenI got to the track at the top to try to get to the track to the bottom of the old airstrip without going up the steepest bit. But managed to just get turned back down the hill before heading back up. Looking at the gps trace now I just had to cut across 30m to get to the other track, oh well.
Was pretty slow to get up the hill but got going better once I was over the hill. Finally made it all the way out, even if it was a lot slower and a bit longer than my planned 20km. Cut back on a track I've never been up, but it ran up to an old favourite mushy pea.
Got back down the hill into Byford and could see smoke out towards home so kept the pace up to get home and check where the fire was.
Was pretty slow to get up the hill but got going better once I was over the hill. Finally made it all the way out, even if it was a lot slower and a bit longer than my planned 20km. Cut back on a track I've never been up, but it ran up to an old favourite mushy pea.
Got back down the hill into Byford and could see smoke out towards home so kept the pace up to get home and check where the fire was.