Training Log Archive: shanelIn the 30 days ending Sep 30, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||
Wednesday Sep 29, 2010 #
Note
slept:9.0 (rest day)
Slack day, mowed lawn. Swim and trampoline with kids.
Tuesday Sep 28, 2010 #
7 AM
Running (Recovery) 32:52 [3] 6.01 km (5:28 / km)
ahr:156 max:183 slept:7.0
Matilda Bay to narrows and back.
Legs still sore from Sundays run, so easy pace today, felt better after about a km, but left calf/knee feeling more sore by the narrows, and really sore heading back, held out to 6km. Then easy walk back the last bit, legs feeling fine again.
Legs still sore from Sundays run, so easy pace today, felt better after about a km, but left calf/knee feeling more sore by the narrows, and really sore heading back, held out to 6km. Then easy walk back the last bit, legs feeling fine again.
Sunday Sep 26, 2010 #
10 AM
Running long (very long flat + scarp) 2:09:11 [4] 21.39 km (6:02 / km) +286m 5:40 / km
ahr:161 max:185 slept:8.0
Kids went off to Serpentine with my mother in law this morning, giving me a chance for a run and to get some stuff done at home.
So thought it was time I tried a long 16-18km run at moderate pace, about 100mins, target HR 160, figured since it's 5km each way to SW Hwy I could head up the scarp.
4.99km, 27:05 elevation gain 31m, to the hwy. Working to plan at this stage
5.5km, 38:48 elevation gain 220m up the scarp, down to Wungong River, part way back out to highway. Came under a sustained mapgie swooping attack at the bottom of the rifle range, glad this hasn't happened when I've gone up there with Ryan in the backpack, not sure if running instead of walking gets them going more, either way I'll try to avoid that area particularly with Ryan. Since 180hr wasn't really part of the plan, walked a couple of the steepest sections, although did consider trying to push a max. hr up the second, before thinking no one else around, difficult to access area, didn't tell anyone where I was going, don't really want to drop dead. Took a zigzag track down to the river which unfortunately zigged east instead of zagging west, adding a bit of extra dist. onto the plan.
10.9km, 1:02:36 elevation gain 36m back home via Eleventh Rd, Rowley Rd, bridal trails. cruised back down the track along the river to the highway, starting to think I may have miss calculated the dist., got back on the bridal trails at Rowley Rd, hmm, already over 16km and I'm still further from home than 10km loop goes, oh well, always wanted to do a half marathon.
Spent the rest of the day recovering .. in the pool, having lunch, going down to Serp to pick up the kids and ...
So thought it was time I tried a long 16-18km run at moderate pace, about 100mins, target HR 160, figured since it's 5km each way to SW Hwy I could head up the scarp.
4.99km, 27:05 elevation gain 31m, to the hwy. Working to plan at this stage
5.5km, 38:48 elevation gain 220m up the scarp, down to Wungong River, part way back out to highway. Came under a sustained mapgie swooping attack at the bottom of the rifle range, glad this hasn't happened when I've gone up there with Ryan in the backpack, not sure if running instead of walking gets them going more, either way I'll try to avoid that area particularly with Ryan. Since 180hr wasn't really part of the plan, walked a couple of the steepest sections, although did consider trying to push a max. hr up the second, before thinking no one else around, difficult to access area, didn't tell anyone where I was going, don't really want to drop dead. Took a zigzag track down to the river which unfortunately zigged east instead of zagging west, adding a bit of extra dist. onto the plan.
10.9km, 1:02:36 elevation gain 36m back home via Eleventh Rd, Rowley Rd, bridal trails. cruised back down the track along the river to the highway, starting to think I may have miss calculated the dist., got back on the bridal trails at Rowley Rd, hmm, already over 16km and I'm still further from home than 10km loop goes, oh well, always wanted to do a half marathon.
Spent the rest of the day recovering .. in the pool, having lunch, going down to Serp to pick up the kids and ...
2 PM
Hiking (Sophie in backpack) 1:48:05 [2] 6.69 km (16:09 / km) +233m 13:46 / km
ahr:124 max:171 shoes: Rossi hiking boots
Took Sophie up jacks hill. Took a big trip crossing the fence (2 strands of barded wire 5 or 6 inches off the ground, mostly concealed by watsonia) into the national park ending up sprawled over the ground, with Sophie still in the backpack unharmed, but not happy her hat had fallen off. Quick look at the falls since I don't think Sophies ever seen them. Opted for sticking to the track all the way up to Baldwins Bluff this time, rather than go up dodgy steep stuff with a kid on my back, and then took the easy way out, back to Scrivener Rd to be picked up by my father in-law.
Thursday Sep 23, 2010 #
9 AM
Hiking (Ryan in backpack carrier) 1:46:31 [2] 6.63 km (16:04 / km) +365m 12:36 / km
ahr:122 max:168 shoes: Rossi hiking boots
Started at the Byford info bay, up the old rifle range most of the way to the top of the scarp, then north down to Wungong River, along the river a bit and back up the scarp and down again.
Wednesday Sep 22, 2010 #
Note
slept:9.5 (rest day)
Shopping, airport, kids.
Tuesday Sep 21, 2010 #
7 AM
Paddling (scratchy SRS) 1:01:18 [3] 8.2 km (8.0 kph)
ahr:137 max:148 slept:6.5
Matilda Bay to Barrack St and back.
Test of feasibility of paddling before work.
Paddled into the strong easterly, felt a bit wobbly to start out (first paddle for a while)started out a bit rough but flat by Barrack St. Pretty slow into the wind. Couldn't pick up the pace on the downwind run as much as I'd hoped.
Test of feasibility of paddling before work.
Paddled into the strong easterly, felt a bit wobbly to start out (first paddle for a while)started out a bit rough but flat by Barrack St. Pretty slow into the wind. Couldn't pick up the pace on the downwind run as much as I'd hoped.
5 PM
Running intervals (Tooms session) 1:00:00 [3] 12.0 km (5:00 / km)
ahr:173 max:186
First ever Tooms session. Pretty tired and legs a bit sore from last couple of days (before starting).
2.2km loops, 400m recovery
1 - 10:27 - between running in a group, hills, sand and being tired couldn't work out my pace, so went out a bit faster than I should of.
2 - 10:56 - more like what I was aiming for.
3 - 10:49
4 - about 10:30 - stuffed up timing, hit stop instead of lap at the start of the last lap, then did start when I realised (recovery HR came up).
Sleep in and rest day tomorrow, start of 6 days looking after the kids whilst Belinda goes to Sydney
2.2km loops, 400m recovery
1 - 10:27 - between running in a group, hills, sand and being tired couldn't work out my pace, so went out a bit faster than I should of.
2 - 10:56 - more like what I was aiming for.
3 - 10:49
4 - about 10:30 - stuffed up timing, hit stop instead of lap at the start of the last lap, then did start when I realised (recovery HR came up).
Sleep in and rest day tomorrow, start of 6 days looking after the kids whilst Belinda goes to Sydney
Monday Sep 20, 2010 #
6 AM
Road Bike long (Commute) 1:35:39 [3] 46.95 km (29.5 kph)
ahr:163 max:182 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Made reasonable pace without much effort down to the freeway with the tailwind.
Kind of hard work into the wind to the narrows, tried to get a couple of tows, but wasn't quite on and couldn't get them back at 40km/h.
Cruised down to UWA with the tailwind and a good paced tow, pity about the works near the brewery slowing things down a bit.
Made reasonable pace without much effort down to the freeway with the tailwind.
Kind of hard work into the wind to the narrows, tried to get a couple of tows, but wasn't quite on and couldn't get them back at 40km/h.
Cruised down to UWA with the tailwind and a good paced tow, pity about the works near the brewery slowing things down a bit.
5 PM
Road Bike (Commute) 1:41:32 [3] 47.44 km (28.0 kph)
ahr:161 max:184
Claremont to Darling Downs
Seemed to be a headwind (NE'ly) to the narrows, which then turned to a headwind down along the freeway (SW'ly), but finally got some tailwind to cruise down Rowley Rd.
Hope to still have something in the legs for my first Tooms session tomorrow
Seemed to be a headwind (NE'ly) to the narrows, which then turned to a headwind down along the freeway (SW'ly), but finally got some tailwind to cruise down Rowley Rd.
Hope to still have something in the legs for my first Tooms session tomorrow
Sunday Sep 19, 2010 #
6 AM
Running (Home - 70 acre loop) 46:46 [4] 10.06 km (4:39 / km)
ahr:173 max:177 slept:7.5
Round the dead flat bridal trails again, 1sec faster than last week, but apparently 40m shorter. Avg HR distorted by dodgy readings for first km and a bit.
Trying to maintain 4:37 pace (13km/h, I still can't think in terms of pace instead of speed). Got a bit hard around 6-7km with a slight stitch and struggled to keep up the pace around 8-9km.
Trying to maintain 4:37 pace (13km/h, I still can't think in terms of pace instead of speed). Got a bit hard around 6-7km with a slight stitch and struggled to keep up the pace around 8-9km.
Saturday Sep 18, 2010 #
Note
slept:9.0
Busy day mulching branches (only got 20 mins done before the tractor ran ou of fuel), cleaning pool, getting more diesel for the tractor, mulching branches and finally chainsawing logs down to firewood size. Only the big end of the tree left to do, then I can start on it's other half.
Friday Sep 17, 2010 #
7 AM
Running (Kings Park) 57:29 [2] 6.35 km (9:03 / km)
ahr:119 max:177
Run, Walk, Talk with Ann.
Thursday Sep 16, 2010 #
1 PM
Hiking hills (Ryan in backpack carrier) 1:27:07 [3] 5.96 km (14:37 / km)
ahr:138 max:173 shoes: Rossi hiking boots
Spent the morning at the Landcare Centre at Mundijong helping make a garden bed out of old poly pipe. Then Ryan says he doesn't want to go to Serp for a walk in the backpack, he wants to go home and have lunch there. Two minutes towards home he decides Serp is a good idea after all, so off we go after all.
Say hello to Grandpa (Ryans's not mine), eat our lunch in the ute, relax in the cottage whilst Ryans plays with Grandpa's guitar. Then Ryan decides he wants to go for a walk in the backpack after all, up Jack's Hill (Baldwin's Bluff).
Need to get back and pick Sophie up from kindy in time, so need to get back to the cottage by 2:30. Start out at 1:10, 20 mins walk to falls carpark, sign says Baldwins Bluff walk is 6km, 2 hrs, I figure I've got 40 mins, so head straight up the hill.
Get to the top and Ryan is fast asleep and unwakeable, so he misses out on the view down to the cottage. Figure it's to steep to head straight back down the hill, so need to take the track, running short of time now, so quick as possible down the track (which runs uphill from Baldwin's Bluff) trying to avoid Ryan's head bobbling around as much as possible.
Get back to the cottage just before 2:40 and make it to kindy just as the rest of the kids are coming out, phew.
Say hello to Grandpa (Ryans's not mine), eat our lunch in the ute, relax in the cottage whilst Ryans plays with Grandpa's guitar. Then Ryan decides he wants to go for a walk in the backpack after all, up Jack's Hill (Baldwin's Bluff).
Need to get back and pick Sophie up from kindy in time, so need to get back to the cottage by 2:30. Start out at 1:10, 20 mins walk to falls carpark, sign says Baldwins Bluff walk is 6km, 2 hrs, I figure I've got 40 mins, so head straight up the hill.
Get to the top and Ryan is fast asleep and unwakeable, so he misses out on the view down to the cottage. Figure it's to steep to head straight back down the hill, so need to take the track, running short of time now, so quick as possible down the track (which runs uphill from Baldwin's Bluff) trying to avoid Ryan's head bobbling around as much as possible.
Get back to the cottage just before 2:40 and make it to kindy just as the rest of the kids are coming out, phew.
Wednesday Sep 15, 2010 #
Note
slept:9.0 (rest day)
Sophie's birthday, I now have a 5 year old, I make that about 25% grown up already.
Tuesday Sep 14, 2010 #
6 AM
Road Bike long (Commute) 1:32:41 [3] 46.84 km (30.3 kph)
ahr:164 max:181 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi
ALL THE WAY DAY
Darling Downs to Claremont
After missing out on favourable winds yesterday, it was time to ride all the way from home to work. Outside temp. at home of 8.8 degrees was a lot warmer than expected, took it easy on the wy out and hit the cold air just before Nicholson Rd.
Made it to my normal Cockburn start point in 40:04, pretty close to the 40 mins I thought would be a good time for the extra 20km (which turns out to be only 19.5km).
Time from Cockburn of 52:36 is my best since Jan. and I haven't had the 20km "warm up" before.
Hopefully I'll be able to make it home again and hopefully without too much of a time blowout.
Darling Downs to Claremont
After missing out on favourable winds yesterday, it was time to ride all the way from home to work. Outside temp. at home of 8.8 degrees was a lot warmer than expected, took it easy on the wy out and hit the cold air just before Nicholson Rd.
Made it to my normal Cockburn start point in 40:04, pretty close to the 40 mins I thought would be a good time for the extra 20km (which turns out to be only 19.5km).
Time from Cockburn of 52:36 is my best since Jan. and I haven't had the 20km "warm up" before.
Hopefully I'll be able to make it home again and hopefully without too much of a time blowout.
5 PM
Road Bike long (Commute) 1:42:05 [3] 47.4 km (27.9 kph)
ahr:160 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
It's a long way home ... into the wind.
Took it east heading south from the narrows to Rowley Rd. 1:00:36 to Cockburn, just over an hour into the wind not too bad, choked down a trail bar between Cockburn and Rowley Rd.
Turned on the christmas lights for the ride down Rowley Rd, bit bumpty bumpty in the dark so opted for the smoothness of Tonkin Hwy bike path down to Thomas Rd. Pretty dark on the bike path so switched spike light to beam mode and could see a good couple of hundred meters ahead, as long as I kept my head at just the right angle to keep the light jumping around on the path.
All up takes about the same time to ride all the way as to drive to Cockburn and ride from there, so all the way may become a regular feature.
It's a long way home ... into the wind.
Took it east heading south from the narrows to Rowley Rd. 1:00:36 to Cockburn, just over an hour into the wind not too bad, choked down a trail bar between Cockburn and Rowley Rd.
Turned on the christmas lights for the ride down Rowley Rd, bit bumpty bumpty in the dark so opted for the smoothness of Tonkin Hwy bike path down to Thomas Rd. Pretty dark on the bike path so switched spike light to beam mode and could see a good couple of hundred meters ahead, as long as I kept my head at just the right angle to keep the light jumping around on the path.
All up takes about the same time to ride all the way as to drive to Cockburn and ride from there, so all the way may become a regular feature.
Monday Sep 13, 2010 #
7 AM
Running hills (Kings Park) 50:00 [4] 8.77 km (5:42 / km)
slept:6.0
Matilda Bay, into Kings Park
4 x 500m uphill hard, 500m down hill easy
Randomly towards UWA underpass. Crossed paths with Ann, so stopped for a chat. Messed up stopping and restarting GPS, so time and dist. stuffed up.
4 x 500m uphill hard, 500m down hill easy
Randomly towards UWA underpass. Crossed paths with Ann, so stopped for a chat. Messed up stopping and restarting GPS, so time and dist. stuffed up.
Sunday Sep 12, 2010 #
9 AM
Hard Labour (Chain saw) 1:00:00 [3]
slept:8.0
Finally a chance to start attacking one of my trees before it gets any more unmanageable. Yesterdays attempt to take off some branches with the pole saw was futile, as I couldn't reach any of the branches. So decide it will be easier to drop it on the fence then fix the fence of it's damaged, but take the precaution of take the chicken wire down first.
When approaching the tree with the chainsaw, decided my chainsaw looked way too small, but proceed anyway needing to cut from two sides to get a wedge out, then another two sides for the back cut. Tree dropped nicely just where I wanted it, right next to my Mulberry tree, just snapped some redundant plain wires on the fence, and pulled out the end of the electric fence.
Quickly got the small stuff chopped off before running out off fuel, just in time for Belinda to go out horse riding.
When approaching the tree with the chainsaw, decided my chainsaw looked way too small, but proceed anyway needing to cut from two sides to get a wedge out, then another two sides for the back cut. Tree dropped nicely just where I wanted it, right next to my Mulberry tree, just snapped some redundant plain wires on the fence, and pulled out the end of the electric fence.
Quickly got the small stuff chopped off before running out off fuel, just in time for Belinda to go out horse riding.
3 PM
Hard Labour (Mulching) 1:30 [3]
Quick run around mulching as many branches as possible, and getting the chicken wire back up, before heading out to catch up with friends.
Saturday Sep 11, 2010 #
9 AM
Running (Home - 70 acre loop) 46:47 [4] 10.1 km (4:38 / km) +29m 4:34 / km
ahr:172 max:183 slept:8.0
Round the bridal trails (dead flat) with nephews riding bikes, pretty happy that the could just keep up, so I could get a good run in.
Friday Sep 10, 2010 #
7 AM
Road Bike (Commute) 53:56 [3] 27.5 km (30.6 kph)
slept:6.5 shoes: Road Bike - Giant Defy2 (I thi
GPS wouldn't fire up when I got to Cockburn, so telemetry deprived ride with only the stopwatch to keep me company.
5 PM
Road Bike (Commute) 58:19 [3] 27.5 km (28.3 kph)
shoes: Road Bike - Giant Defy2 (I thi
Claremont to Cockburn, into a lightish seabreeze.
Thursday Sep 9, 2010 #
10 AM
Hiking hills (Ryan in backpack) 2:12:16 [3] 5.56 km (23:47 / km) +320m 18:28 / km
ahr:122 max:162 slept:7.5 shoes: Rossi hiking boots
Stuck 15kg weight (Ryan) in the backpack (baby carrier) and went hill hunting.
Started from SW Hwy just north of Wungong Brook and headed up to Bungendore Park. Easy up the first hill which was clear and open, then set my sights on a bigger hill which was more vegetated.
Bush started getting a bit too thick heading up the second hill and near the top got hemmed in by Callithamus one side and Parrot bush the other, tried heading SE to avoid it but just got more thick stuff, which is pretty hard to get through with Ryan in the backpack, and not wanting to get him scratched up or poked in the eyes. Eventually headed NE and finally got out to the E-W track and headed back down this easy way.
Ryan fell asleep just a few minutes before getting back to the ute. Will stick to tracks or very open bush next time I take Ryan out.
Started from SW Hwy just north of Wungong Brook and headed up to Bungendore Park. Easy up the first hill which was clear and open, then set my sights on a bigger hill which was more vegetated.
Bush started getting a bit too thick heading up the second hill and near the top got hemmed in by Callithamus one side and Parrot bush the other, tried heading SE to avoid it but just got more thick stuff, which is pretty hard to get through with Ryan in the backpack, and not wanting to get him scratched up or poked in the eyes. Eventually headed NE and finally got out to the E-W track and headed back down this easy way.
Ryan fell asleep just a few minutes before getting back to the ute. Will stick to tracks or very open bush next time I take Ryan out.
Wednesday Sep 8, 2010 #
Note
slept:7.0 (rest day)
Took Ryan to the zoo with Sophie's kindy class.
Tuesday Sep 7, 2010 #
7 AM
Road Bike (Commute) 55:20 [3] 27.3 km (29.6 kph)
ahr:161 max:183 slept:7.5 shoes: Road Bike - Giant Defy2 (I thi
Cockburn to Claremont.
Legs dead early on. Stopped to remove spike light from the front of my tribars on the way as the screw which holds the bike mount was working loose, might need some locktite as suggested by Ash after all.
Hopped in behind a pair of Glen Parkers as the passed just after Canning Hwy, and held on without much effort till just before the narrows.
Legs dead early on. Stopped to remove spike light from the front of my tribars on the way as the screw which holds the bike mount was working loose, might need some locktite as suggested by Ash after all.
Hopped in behind a pair of Glen Parkers as the passed just after Canning Hwy, and held on without much effort till just before the narrows.
5 PM
Road Bike (Commute) 57:31 [3] 27.17 km (28.3 kph)
ahr:165 max:182 shoes: Road Bike - Giant Defy2 (I thi
Howling NWly blowing before I finished work got my hopes up that I might be in for a fast ride home.
Took it easy through the Princess Rd roundabouts, since braking in a hurry in the rain would be futile. Fast with the tailwind round to the narrows, then the crosswind which seemed to have turned Westerly spoilt my fun, not really helping but not really hindering.
Front wheel lost traction sweeping through the Leach Hwy underpasses, just as someone was coming the other way, he didn't look impressed, so didn't push my luck for the rest of the windy spots.
Rain cleared and still daylight by the time I finished.
Driving home thought I would have got a really good run along Rowley Rd if I was riding all the way. Now contemplating the feasibility of doing the extra 20km and riding all the way ... sometime.
Took it easy through the Princess Rd roundabouts, since braking in a hurry in the rain would be futile. Fast with the tailwind round to the narrows, then the crosswind which seemed to have turned Westerly spoilt my fun, not really helping but not really hindering.
Front wheel lost traction sweeping through the Leach Hwy underpasses, just as someone was coming the other way, he didn't look impressed, so didn't push my luck for the rest of the windy spots.
Rain cleared and still daylight by the time I finished.
Driving home thought I would have got a really good run along Rowley Rd if I was riding all the way. Now contemplating the feasibility of doing the extra 20km and riding all the way ... sometime.
Monday Sep 6, 2010 #
Running (Recovery) 36:57 [3] 6.8 km (5:26 / km)
ahr:151 max:184
Legs a bit sore, so light and easy run today.
Matilda bay into Kings Park, blah blah, turned for home near the Saw Ave entrance. Legs stuck around 6min/km pace, took a lot of convincing on a gentle down hill to get them up around 5min/km pace. Held that reasonably well the rest of the way back. Big sprint out of the Matilda bay dip easily getting up to 3min/km pace for a short spurt, not sure what was driving my legs but, mostly gravity and momentum I think.
Matilda bay into Kings Park, blah blah, turned for home near the Saw Ave entrance. Legs stuck around 6min/km pace, took a lot of convincing on a gentle down hill to get them up around 5min/km pace. Held that reasonably well the rest of the way back. Big sprint out of the Matilda bay dip easily getting up to 3min/km pace for a short spurt, not sure what was driving my legs but, mostly gravity and momentum I think.
Sunday Sep 5, 2010 #
Event: Turner Hill MTBO
Mtn Bike race (MTBO) 2:34:31 [5] 34.0 km (13.2 kph)
slept:8.0
First error - left GPS at home, so can't remember my time and worked out dist from nearmap.
Second error - confused start location with finish location, so thought I'd be heading east to start with instead of east (make that southwest). For some reason I always think that the bit of Kesner Rd next the assembly area heads east, when it heads south west, so had trouble believing my compass for a minute, eventually headed off in the right direction and soon passed area51 man, who was adjusting he's seat, then he passed me as I checked my bearings again, then he missed the track into ME, so I passed him after getting the control as he doubled back, after seeing him a few more times heading in random directions decided he must of been abducted by aliens and completely lost he's senses in the process.
Anyway no trouble finding controls once I'd worked out which way was up. Probably made some dubious route choices. Legs really burning heading up Scarp Rd towards the end.
Legs really not happy having to go back up to MR to collect the control, thought on the way up there it would have been easier to leave the bike in the car and jog it, luckily Kirsten had just parked next to my car as I got back to it, so I didn't need to drive back with the controls, unlucky for Kirsten who still had to go and get MP.
Thanks to Kirsten for setting a good course
Second error - confused start location with finish location, so thought I'd be heading east to start with instead of east (make that southwest). For some reason I always think that the bit of Kesner Rd next the assembly area heads east, when it heads south west, so had trouble believing my compass for a minute, eventually headed off in the right direction and soon passed area51 man, who was adjusting he's seat, then he passed me as I checked my bearings again, then he missed the track into ME, so I passed him after getting the control as he doubled back, after seeing him a few more times heading in random directions decided he must of been abducted by aliens and completely lost he's senses in the process.
Anyway no trouble finding controls once I'd worked out which way was up. Probably made some dubious route choices. Legs really burning heading up Scarp Rd towards the end.
Legs really not happy having to go back up to MR to collect the control, thought on the way up there it would have been easier to leave the bike in the car and jog it, luckily Kirsten had just parked next to my car as I got back to it, so I didn't need to drive back with the controls, unlucky for Kirsten who still had to go and get MP.
Thanks to Kirsten for setting a good course
Saturday Sep 4, 2010 #
7 AM
Running intervals (Home - short loop) 23:39 [4] 5.31 km (4:27 / km)
ahr:176 max:185 slept:8.0
Quick dead flat run round the short bridal trail loop from home, before Belinda headed off for a day of horse riding.
Left calf a bit sore starting off, but OK after first 500m, so go with the 500m interval plan.
5 x 500m med pace (approx 2:30) 500m fast (approx 2:00).
Stayed pretty close to plan all the way, need to set auto lap next time.
Put in max effort for the last few hundred back home on the road, nothing left in the legs, couldn't get any extra speed up.
Another dodgy max HR reading of 212 get these all the time around home, picked a realistic max from the graph instead. 19m elevation change seems a bit generous as well, I'll go with zero.
Left calf a bit sore starting off, but OK after first 500m, so go with the 500m interval plan.
5 x 500m med pace (approx 2:30) 500m fast (approx 2:00).
Stayed pretty close to plan all the way, need to set auto lap next time.
Put in max effort for the last few hundred back home on the road, nothing left in the legs, couldn't get any extra speed up.
Another dodgy max HR reading of 212 get these all the time around home, picked a realistic max from the graph instead. 19m elevation change seems a bit generous as well, I'll go with zero.
Friday Sep 3, 2010 #
7 AM
Road Bike (Commute) 55:01 [3] 27.39 km (29.9 kph)
ahr:170 max:185 slept:6.5 shoes: Road Bike - Giant Defy2 (I thi
Cockburn to Claremont.
Pretty chilly this morning. Thought I might manage a good time with no wind around this morning, so went hard for no reward. Lots of unleashed dogs around.
Pretty chilly this morning. Thought I might manage a good time with no wind around this morning, so went hard for no reward. Lots of unleashed dogs around.
5 PM
Road Bike (Commute) 57:48 [3] 27.24 km (28.3 kph)
ahr:160 max:182 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Cockburn, light sea breeze. Took it pretty easy to Leach Hwy, then went pretty hard the rest of the way.
Passed a dead bandicoot this morning on the path near Murdoch, and a live one this evening just before Cockburn (and gratefully he didn't run in front of me).
Passed a dead bandicoot this morning on the path near Murdoch, and a live one this evening just before Cockburn (and gratefully he didn't run in front of me).
Thursday Sep 2, 2010 #
10 AM
Hiking (Ryan in backpack carrier) 1:24:25 [3] 5.94 km (14:13 / km) +228m 11:55 / km
ahr:123 max:171 slept:7.0 shoes: Rossi hiking boots
Dropped Sophie at kindy and after hanging around to watch her lapathon went for a walk with Ryan in the baby carrying backpack.
Started at info bay in Byford and headed up the old rifle range and kept going up to about the point it starts heading down to Wungong dam, headed short dist. north on track along the spur then looped back and down the way I came from. Took it easy on the way down trying to avoid Ryan's head flopping around too much, since he'd fallen asleep. Shoulders and neck pretty sore by the end, either I needed more weight on the waist or Ryan's just to big for it now.
Started at info bay in Byford and headed up the old rifle range and kept going up to about the point it starts heading down to Wungong dam, headed short dist. north on track along the spur then looped back and down the way I came from. Took it easy on the way down trying to avoid Ryan's head flopping around too much, since he'd fallen asleep. Shoulders and neck pretty sore by the end, either I needed more weight on the waist or Ryan's just to big for it now.
Wednesday Sep 1, 2010 #
Note
slept:10.0 (rest day)
Quiet day home with the kids, sorting out Espresso gear, working out string line based distances and updating training log with new distances and times from the results.