Training Log Archive: shanel

First paddle for a long time, apparently since KillaBrook back in Sept, so 5 months ago. Pick a ripper of a day for it, huge SEly blowing.

Took the "safe" option and did my usual paddle up to the narrows, so I just had the slop of waves going everywhere instead. Had a few tippy moments heading out particularly when some big arse boat went flying past close by, but stay on out to the narrows. Wind was a bit from the right, a bit head on, a bit from the right and a bit head on and other random directions along the way. Very slow paddle out in any case.

Turned at the narrows for the downwind'ish run back to Crawley. Was maybe halfway back and just starting to think I'd get away without swimming, when I had a swim, my first unintentional one that I recall since 94. Got back on and promptly fell off again before I got going. One more swim on the way back just to put the icing on the cake.

Despite the swims it was good to get out in some rougher conditions than I'd normally paddle in.

Slack week for logging training, so need to bring back some long suppressed memories.

Dalto, Karl, and new bike boy Andre and I started off.

I think I put in too much effort early, and Karl took it too easy early. When Karl went to the front around Leighton he blasted away, Dalto managed to get across the gap I'd created and Andre was already long gone.

I was caught by a group we'd already passed going into the sprint and got a succession of red lights with some occasional glimpses Dalto and Karl way ahead.

Could still see then up ahead when I got to the water tower shortcut, so stuck with the normal route. Eventually caught up after CCGS where Andre had also rejoined

Wil, Ann and Andre.

Randomly ran down some tracks to the Law walk just near the bit under the bridge, so we decided to do some reps up to the the DNA tower, including the tower, and jog recovery back down with some variation in route choices.

I did 4 all the same whilst everyone else headed for Kokoda after 3.
2:29
2:44
2:48
2:48
Surprisingly not to bad a blowout for the later reps.

Passed the other on my way to the bottom of Kakoda, one quick rep 1:16 to the top of the path. Wil and Andre had continued towards the war memorial, found them eventually and opted out of any more reps so Ann could ride home before dark. Kakoda was to congested to get a good run up anyway.

Back to Bold Park next week.

Short and easy, with the dog.

Event: Perth Trail Series - Qi Gong
 

Event: MetrO 11-12: Nedlands
 

Didn't feel like running, so did a reasonable warm up and some run throughs but still felt a bit sore.

Headed south from the start and was behind Sten for a while till he eventually got out of sight. Dropped all the controls around the SE side of the map tgo avoid going up and down to the river.

Not too many others going my way, went the wrong way around the lake between 16 and 15, but pretty much clean besides that, had one more to drop near the end so dropped 12, but had to finish with the beach run to 3 then up the hill to the finish.

Darling Downs to Claremont

I think I managed to take it east all the way, except when I got annoyed with drivers passing me then slowing me down at the roundabouts, so I smashed it for a short while.

C • No 2

Claremont to Rossmoyne

Another shortcut home. GPS battery went flat along the way so time and distance is a guestimate.

First real kicking, screaming, biting, chew you up and spit you out and and stomp on your head seabreeze for quite a while. Maybe we'll have normal summer conditions now.

Flat gentle long run. Round the tip and through the magic portal and into Oakford. Across Nisholson Rd, under some disconcerting transmission lines which I could have jumped up and touch, then noticed they were cut off at the next set of poles.

Got to the edge of Jandakot Regional Park but wasn't tempted to do more soft sandy tracks when I was getting close to turn around time.

Made some fortunate nav. decisions and found my way back across Nicholson Rd, but made some less fortunate decisions on the way back. Went down a dead end road hoping there'd be a bridle trail at the end back to where I wanted to go, but there wasn't (turns out the driveway on the battle axe block at the end of the road goes right next to the bridle trail).

So I ended up on Rowley Rd, originally thinking I'd end up taking it all the way to Kargotich Rd, but then remember seeing a trail somewhere along there the thousands of times I've driven along there, then quickly found the trail, somewhere along the way I'd gotten pretty hot, had a slight northerley cool me off a bit approaching Rowley Rd, but got super hot heading away from Rowley till I started to go through some shady patches.

Was miss led by what appeared to be another trail, but was a dead end after 50m, so more road, onto Kargotich and back onto a trail, almost took a right turn, but took another dead end instead, really didn't want to do any extra distance by now (was thinking I'd get in 21km in 2 hrs), so went through an open gate onto the edge of the Tonkin Hwy road reserve, which was alright for a little while, but ended up long grass, hope there's no snakes, uneven ground crap, which killed the speed till I got back down to the magic portal.

Was getting a bit obsessed thinking about how quickly I'd be able to get into the pool when I got home. Eventually made it home and kept going past the house to tick over 21km.

Group of six today, BB, Jake, Chris, Karl and some other guy. So looked lik it'd be a pretty fast ride.

Took a token turn out the front heading towards the cop shop, but mostly worked on keeping up. Off the back on the water tower climb with BB further back, and off the back by myself on devils elbow.

Couple of guys went flying past after CCGS, but they must have eased up as we sat in behind them for a while and the eventually ended up in the middle of our group, then they went back on the front approaching Gallop House, until Chris went past up the hill and I tried to go with him, but couldn't quite get on his wheel, some random guy came out of nowhere and caught Chris, but I was surprised no one else went past me as I normally get mown down by everyone before the top of the hill.

Gentle ride back from UWA with BB, catching the big mob at the lights onto Winthrop Ave, and sitting at the back of their group till they'd all dispersed at the top of Lemnos St.

My back had been sore all day, so I wasn't sure I'd be up to doing a proper session. Wil and Ann weren't screaming out for a proper session either so we headed gently out to the far side of the park.

Eventually we put a bit of effort in heading up the hill back towards the DNA tower before doubling back to find Ann, then Wil and I picked up the pace again and went down the Law walk return track, whilst Ann took a shorter way, then back along Law walk to the war memorial.

More gentle jog back to Sticky's and finished off with one rep of last weeks loop in 6:52 @ 4:23/km.

My back felt fine whilst running, but still sore afterwards particularly when getting up after sitting down for a while. Seems to be getting worse.

Back still a bit sore yesterday, so pre-piked on running with Mark this morning. Just did a short easy run to see how the back felt running, not to bad, might do a long tomorrow.

Event: MetrO 11-12: Karawara
 

Darling Downs to Claremont inc. freeway detours

Mostly gentle ride. Back was sore starting off, but warmed up/ stretched out after a while. Novel SW wind made it easy up the freeway and the fast tow along the drag strip helped as well although a bit of effort was required to stay on.

Was ahead of par along Mts Bay Rd, but decided to be good and finish off easy so dropped just below.

Claremont - Mt Claremont - Leederville

Wasn't sure what I'd do to kill time till the post-rogaine pizza/AGM, was thinking about riding round Dalkeith and over to Kings Park and just putting around for a while.

But someone left his phone at work, so and went past and dropped it off, taking the most diabolical route possible to get there .. and had a beer ... then headed over to Leederville.

Forgot to start the GPS leaving DSR, so made a guestimate, sooo many lights to stop at on Loftus St.

Kings Park - Darling Downs

Remembered to start the GPS along Kings Park Rd. Pretty decent seabreeze still blowing. Put minimal effort in.

Only saw one other cyclist all the way home (bloody slackers).

Main front light blinked out just after Cockburn Central, so did about 20km on dodgy spare light in blink mode to avoid it getting flat batteries as well.

Along Rowley Rd, every time a car came past the other way, I could see complete blackness in front of me, but could see nicely when someone went past from behind, in between I could just see enough.

Put my light on full power when I got to the Tonkin bike path and could see nicely, especially since there's no oncoming headlights.

Wish I'd put my spike light back in the backpack for a spare. Got home just after 11pm, thought it may have been nice to do some Nettleton Rd hills, if I'd had a decent light working, since everyone was asleep when I got home.

May be time to check out Ayup options again .. birthday coming up soon.

Bit more prepared this week with gaiters, sock protectors, emergency bandage and even a map to try to stay in contact with and a compass in my hydration pack just in case.

Started from the Byford info bay and headed up the old rifle range and kept going cross country up the hill. Pretty hot sweaty conditions eventually headed north and took tracks down to the Wungong, managed to jar my back when I had a small slip going down a loose rocky section of track.

Headed up the Bungendore side, found a small track so took that until it disappeared then headed north towards the top track. I thought I was on the main track, but then got the feeling I was heading north instead of west, eventually hit the main track. My back wasn't too happy about running, but most of the way was too steep to run anyway, especially when I took the steepest, loosest, rockiest way back down to the river.

Back up the Byford side and a gentle jog down the rifle range to finish off. Ran out of water with about 10 minutes to go, probably should have worn a floppy hat instead of a cap.

Rest of the day I only managed to stop for bread and milk on the way home, have a swim, have lunch, ice my back a couple of times and relax for a little while before picking up the kids.

I was feeling a bit lonely at the bus stop till Wally rolled in followed soon after by Jake.

Nice calm morning, but feels like it won't be long before we're riding in the dark.

Tried to do a fair share of the work with Jake and Jake took it easy on us for the hills before turning off after the Devils elbow climb.

Wally started doing some work from there and when a fwe guys went past through Dalkeith we tried to go with them but I was a bit slow, so we chased them past Gallop House but never caught them.

Wally led out the UWA sprint and I had a bit of a go to get him near the end but didn't quite feel I had enough to get him so I let him go.

Andre, Wil and Ann for this weeks randomish session.

We added a couple of extra sand tracks to the south of May Drive instead of going up the road like recent weeks, so sand all the way pretty much and a few hundred meters extra so about 1.58km. Ann took the shorter option up the road to have a similar lap time.

First rep Andre got ahead heading upto the notaroundabout, and I couldn't catch him, I think Wil was just behind me. Second lap I tried to stay with Andre although I had to close a small gap after I had to wait for a car crossing the road, he still got away again up the hil, but I closed most of the gap heading back down but he still had some kick after the kink and I didn't, Wil struggled a bit this rep and came in about 20 secs behind.

Ann and Andre both had to get going after the 2nd rep, so Wil and I squeezed in one more, with Wil leading most of the way, me trying to close the gap on the down hill, but I didn't have anything left at the end and he got away.

Times were:
6:53 - pace 4:21/k recovery 2:47
6:43 - pace 4:15/k recovery 9:15 including getting Ann's bike out of my ute
7:03 - pace 4:29/k

Feel like I'm struggling a bit, not sure if it's my achilles being sore (i think that's what's sore) or something else, rogaine hangover perhaps.

Next week I think we'd better drop the recoveries down to something like 90 secs, we should have time for 4 reps then. Also maybe back the pace off to about 4:30/km (or maybe 4:20 or 4:25) to make it sustainable. Unless we head back to Bold Park.

Started off easy, have been getting increasingly sore around the achilles lately, so hoped it would warm up alright.

Stretch at the far corner then did some butt kicking, high knees, run throughs and short sprints on the way back.

GPS trace got progressively more wayward from the start until it put in a kink near the SE corner to correct itself.

Event: Perth Trail Series - Snakes 'n' Ladders
 

Couldn't decide what to do, had thought about 15km at long pace but decided to try to do something more like 13km in an hour. Legs didn't feel fresh so the pace wasn't happening. Some light rain along the way.

Still nothing to indicate that they might start building the new West Byford/Kalinda primary school any time soon. I'm getting the feeling it will be a miracle if they can get it ready for the start of next year.

Noticed a new bridle trail to the east of the primary school site on the way back, probably a nicer way to head out in future.

Struggled to get the average pace upto 12kph towards the end and had to pad out a bit to get to 12k's. 11.97km as the hour ticked over, so not quite there.

Event: MetrO 11-12: High Wycombe
 

Darling Downs to Claremont

Dodgy HR reading starting off. Gentle breeze, I think it was a tailwind down Rowley Rd and a slight headwind heading up the freeway. Some guy came past after I got on the freeway path so I went with him, eventually he eased up a bit so I went in front and he didn't bother jumping on.

I was making good time till the Leach Hwy detour/lights then spent the rest of the ride trying to catch up, but didn't quite get there.

Claremont to Darling Downs

Felt like I hadn't done many full & both ways commutes lately, apparently this is only the second since Nov. Should be back to nearly every Friday again now.

Got behind Mr Race Wheels at the narrows and sat behind till he got up to silly speed (40 kph into the wind) and I let him go. I was on par approaching Leach Hwy, but after the lights had to make up time so went hard and finally get back on par at Tonkin Hwy and by some miracle I got a green light so smashed through to the end.

Short cool down and conveniently clicked the commute over 50km.

Tried to take the path of most resistance (hilliest), mostly cross country with a bit of running on some tracks and avoiding the thickest calothamnus. Should have worn light gaiters and sock protectors.

Just Chris and I to start at the bus stop, Karl joined in down the hill and I successfully discouraged them from waiting for the main group at 6am.

Hoped to just sit on the back for as long as possible to just try to spin some soreness out of the legs.

Held on till around Leighton where the speed cranked up with a couple of other riders in the fray. The Clough boys were well out of sight by the time I got to the lights at North Freo, so I just plodded along and took the short cut to avoid the water tower climb and managed to come back onto the normal route just behind Chris and Karl who let me catch up again.

The boys let me stay in contact after that so I didn't resort to a plod all the way back to floreat, but didn't put too much effort in.

Was going to try a light recovery run, but Wil and Andre were happy to walk

Event: MetrO 11-12: Coogee
 

Event: WARA Upside-Down Rogaine
 

Too tired to type more after catching up on the rest of my log, so more later.

Wil and I v's the main contenders icky's, tandrooms, julf and finally Mark "taking it easy" and Brian.

Leading in I thought 72km would go close to winning, bit possibly a couple more k's. So when we found about 70km to cleanup, we planned everything leaving to two 20 pointers either side of the HH as the ones to drop if needed. According to my string our planned course was 71km to cleanup.

Main problem with the plan was that we'd be in the bush around the NW when the moon had set, but we couldn't come up with a way to get there with more light and save the 20's till the end.

Off to a shaky start when 45 wasn't on the north side the north side of the dam as advertised, so circled right around to find it on the east side. Quickly through the next few. I walked straight past 66 as I walked up the gully, with Wil off to my left checking we were in the right feature. tandrooms came in from our right and found it behind me as Wil came across behind me as well.

Smooth from there, passed icky's heading the other way between 103 and 94, then passed them again between 48 and 83. Pretty much clean to clear out the southern half of the course, except for a small diversion up the spur to check we weren't too low for 73 before going back down to the control. Got a bit loose heading into 105 with our bearing and the ridge line diverging and some pretty scratchy stuff around, but got it eventually without loosing time.

We completely screwed 100, I'd lost contact with the map as we headed up the hill, I may have been trying to eat whilst we were still pushing the pace, eventually we bounced off Mark and Bryan. Then Heading into 32 I wanted to follow the ridge through the recently bulldozed area, but my bearing was pointing me off to the left of the ridge, so I slipped down a bit, Wil stayed up a bit and eventually we found it with the help of some luck.

Veered a bit to the left on the way from 84 to 95, as there was a team heading our way from up on the ridge, but the little knoll was obvious enough for us to zoom in on it as we got closer.

Bearing got way off heading to 30 so we missed the trampoline and when we hit the spur we guessed right and wasted some time before heading back down the spur to the control. We'd lost quite a bit of time by now and Wil was getting concerned we'd have to at least drop the 20's. We made back some time by the time we got to 64, but dropped 34 to get it later instead of 21.

Wil was lagging a bit towards the end, until tandrooms passed us heading towards 42, and we'd decided to drop 20, so were glad when Tooms said they'd dropped two controls as well. I wasn't game to ask what they drop, just in case it was two 20's as well, but I thought they must have dropped a 20 and a 30. In any case we raced in, with Wil have a sudden burst of speed and Tooms dropping behind, eventually I overhauled Andre and we got clear to get in 20 secs before tandrooms, and in the end we had enough time to have got 20.

I would have liked to go for it at the end and stuck with the plan as I thought we could run it out. But Wil was suffering a bit more than me (I was happy I was feeling a lot better than during the 6 inch) and since I screwed up the end game on the last couple of rogaines, I was happy to go with Wil's wisdom and play it safe. And I doubt we could have cleaned up with 15 mins to spare.

C • 71km 10

After dropping the kids at school and since Belinda insisted on also dropping Ryan off for his first day at kindy, I ran from the school up to Armadale to pickup my freshly serviced and newly bottom bracketed bike.

Very humid and not much wind. HR was up around 185 for most of the time, whilst running a very easy pace

Gentle ride home from the bike shop with a freshly serviced and newly bottom bracketed bike. Much cooler than the run there.

Got back from 5 days of freedom from the internet last night, little bit of catching up on training log to do.