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Training Log Archive: shanel

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Road Bike	8	12:03:28	221.12	(18.3/h)	355.86	(29.5/h)	1159
Running	8	10:02:23	60.68	(9:56)	97.65	(6:10)	1346
Total	16	22:05:51	281.8	(4:42)	453.51	(2:55)	2505

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Thursday Feb 26, 2015 #

5 AM

Road Bike (Commute) 1:39:57 [3] 50.44 km (30.3 kph) +155m
shoes: Azzurri Forza

Zero breeze at home. Jumped in behind a tri boy who went flying past, let him go after a while cause the effort was somewhat too high. Caught him again later when he must have been on a recovery and he took off again so I went with him a bit longer. Let him go again after he got a bit of a gap on me going through Farrington Rd.

Let a couple of others go past and eventually sat on a comfortable wheel through to the city.

5 PM

Road Bike (Commute) 1:36:18 [3] 50.07 km (31.2 kph) +188m
shoes: Azzurri Forza

Not much seabreeze, so a nice ride home. Sat behind a couple of guys who took turns down to Canning Bridge. Got behind another guy somewhere around the SW end of Roe Hwy, he kept surging everytime I was just about ready to go to the front. Eventually I went ahead and he sat off behind me a bit, then he blasted past, so I took the hint that he likes to ride by himself and let him go.

Must have been a nice W'ly blowing heading down Rowley Rd, kept a nice pace without having to hurt. Most comfortable ride home in a long time. Possibly due to having my second lunch like I use to, or maybe avoiding too much effort early on, or maybe no seabreeze.

C • Do you ever 6

Monday Feb 23, 2015 #

8 AM

Running long (Byford hills) 2:51:32 [3] 28.01 km (6:07 / km) +466m 5:39 / km
shoes: Speedcross 3 No. 1 bright gree

I was going to start nice and early at 6:30 to get a cooler run in. But after a couple of bits of toast I was feeling somewhat lethargic so had a good old lay down on the couch and get going a couple of hours later.

Still cool when I eventually started. Ripper headwind along Abernethy Rd. Not so bad once up in the hills, had been thinking about cutting it short but felt better after a gel once I was up the hill.

Hot once down the hill and out in the open, real struggle to pad out to 28km. Strange pain in my back, middle of the right side, bit like a moderate stitch, not fun.

Saturday Feb 21, 2015 #

9 AM

Road Bike hills 1:06:14 [3] 30.28 km (27.4 kph) +192m

First failure to start my GPS for a long time, got halfway up the hill before I realised. Had just passed a group of 4 heading the other way before I turned at the old haul rd, they were strung out a bit. Figured they'd have been out a lot longer than me so upped the effort and slowly reeled in the back marker and got past each of them before long. Past the leader going fast on the descent, was going to slow up for a chat at the bottom but there was no sign of them.

Friday Feb 20, 2015 #

Note

My neck was pretty sore yesterday, I'm thinking it my have been from my headlight annoying me a fair bit on Wed. nights run. It kept working a bit loose so I could have been holding my head in a strange position without noticing, or it could be from being bashed in the back of the brain by the battery pack as it bounced around every now and again.

Anyway, neck is still sore this morning so no ride to work this week :'(

C • Oh goody 5

Wednesday Feb 18, 2015 #

7 PM

Running long (Byford hills) 2:54:00 [3] 25.02 km (6:57 / km) +444m 6:23 / km
shoes: Speedcross 3 No. 1 bright gree

Late night hills with Wil, pretty much a usual sort of loop with a bit of bush bashing through where I normally try to avoid. Walked more of the uphills than normal so Wil didn't drop off. Then he smashed me back on the flats.

Not a fun run, seemed to hurt more than normal, perhaps scoffing dinner than rushing out isn't a good idea and it was still pretty warm even when we finished.

C • Wil 8

Monday Feb 16, 2015 #

8 AM

Running (Byford flat) 22:08 [3] 3.7 km (5:58 / km) +23m 5:48 / km
shoes: Speedcross 3 No. 1 bright gree

Was going to do a long run but didn't, so had a lazy day instead. Then later was getting a headache everytime I stood up.

Sunday Feb 15, 2015 #

9 AM

Road Bike (Byford flat) 48:01 [3] 23.63 km (29.5 kph) +61m
shoes: Azzurri Forza

Frustrating morning. Got a flat when pumping up my tyres, so used my last spare tube. Got going and found gears were even worse than before I took it to the bike shop, so back home cleaned the chain up a bit but low gears were unusable, thought I'd be able to use lowest but deraileuer was hitting the spokes and could only actually use top half of the gears, so instead of heading up Nettleton Rd I just went out to Mundijong and back. Ended up shorter than I'd have liked but had already wasted enough time.

C • Byford flat 11

Thursday Feb 12, 2015 #

6 AM

Road Bike (Commute) 1:38:46 [3] 50.46 km (30.7 kph) +115m
shoes: Road Bike - Giant Defy2 (I thi

Got my good bike back yesterday, took a while to decide to ride the new bike despite the 30% chance of rain, then when I got it down realised I'd have to swap lights and stuff back over again so just took the old bike.

Semi hipster pulled onto the path ahead of me around Hammond Park and we took turns till he turned off at Fiona Stanley. Probably bludged on a couple more wheels along the way.

5 PM

Road Bike (Commute) 1:42:03 [3] 50.13 km (29.5 kph) +160m
shoes: Road Bike - Giant Defy2 (I thi

Seabreeze was lighter than normal, and loads of cyclists heading home. Got on a wheel near the narrows then jumped on a faster one then a silly fast one, who eventually waved me up to take a turn and I had to say I was about to drop off him anyway, pretty smashed by then, and not even at Canning Bridge yet, eventually the first wheel I'd been on came past so I stayed with him and when he eventually eased up and I should have taken a turn I let him know I was stuffed so had a chat for a while before dropping back onto his wheel with a killer stitch. He turned off at Armadale Rd and I suffered till I had to wait for the traffic lights at Rowley Rd and the stitch finally released itself.

More comfortable on Rowley Rd but didn't push hard so a bit of a cruise towards the end.

Wednesday Feb 11, 2015 #

5 AM

Running (Short easy Byford) 30:13 [3] 5.4 km (5:36 / km) +14m 5:31 / km
shoes: Adidas SuperNova Glide 6 Blue/

Tuesday Feb 10, 2015 #

5 AM

Running tempo (Byford - flat) 59:48 [3] 12.12 km (4:56 / km) +30m 4:52 / km
shoes: Adidas SuperNova Glide 6 Blue/

8 AM

Running (School run) 9:43 [3] 1.56 km (6:14 / km) +2m 6:12 / km
shoes: Adidas SuperNova Glide 6 Blue/

Saturday Feb 7, 2015 #

Event: --- CANCELLED --- WARA 12hr Upside Down Rogaine

Friday Feb 6, 2015 #

6 AM

Running (Short easy Kings Park) 31:39 [3] 5.82 km (5:26 / km) +58m 5:11 / km
shoes: Adidas SuperNova Glide 6 Blue/

Thursday Feb 5, 2015 #

6 AM

Road Bike (Fail) 4:28 [3] 1.27 km (17.1 kph) +6m
shoes: Azzurri Forza

Didn't get far before realising gear changes weren't happening, so went back home and swapped over to my old bike.

C • Bike 4

Road Bike (Commute) 1:35:52 [3] 49.4 km (30.9 kph) +116m
shoes: Road Bike - Giant Defy2 (I thi

By the time I'd swapped everything over to my old ~~back~~ bike and got going again the fog was rolling in. My lungs didn't really seem to appreciate the fog, it cleared about half way to the freeway.

Was pottling up the freeway when the old guy from Mandurah from 2 weeks ago went past so I had a nice cruise all the way to the narrows again and just took a couple of shortish turns along the way.

C • Back 1

5 PM

Road Bike (Commute) 1:51:49 [3] 50.18 km (26.9 kph) +166m
shoes: Road Bike - Giant Defy2 (I thi

Pretty horrible ride into the horrible seabreeze. Got swooped by water bombers just near Cockburn station. Legs were really struggling towards the end, I blame ye olde bike.

Monday Feb 2, 2015 #

8 AM

Running long (Byford hills) 1:43:20 [3] 16.02 km (6:27 / km) +309m 5:53 / km
shoes: Speedcross 3 No. 1 bright gree

Up the hill into the wind. Got into the rifle range to find a construction fence all the way across the reserve so back out to the highway and up the next road. Humid, left knee was randomly sore, got a stitch going up the hill. Cloud cover cleared for a couple of minutes making for sauna conditions before the clouds returned. Horrible run :(

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