Training Log Archive: shanelIn the 30 days ending Jun 30, 2011:
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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 | ||||||||||||||||||||||
Thursday Jun 30, 2011 #
7 AM
Running (Matilda Bay - Kings Park) 1:05:44 [4] 13.53 km (4:52 / km)
ahr:175
Simple plan, try to do 13km in an hour. Long hilly route, which I haven't done for ages, was at least staying ahead of 5:00/km pace early but HR was high and didn't have the legs to push the pace through the middle. Had to fit an extra km into my normal 1 hr dist, but only got about an extra 500m, I guess I at least got halfway there.
Really feel like I need to work on striding out or somehow improving my technique so that I can try to improve my sustainable pace from 5:00/km that I use to do up to 4:40-4:20-4:00/km.
It feels like doing long slow (2hr @ 5:30-6:00/km) is putting me into a relaxed plodding pace that is hard to stretch out from.
Really feel like I need to work on striding out or somehow improving my technique so that I can try to improve my sustainable pace from 5:00/km that I use to do up to 4:40-4:20-4:00/km.
It feels like doing long slow (2hr @ 5:30-6:00/km) is putting me into a relaxed plodding pace that is hard to stretch out from.
Tuesday Jun 28, 2011 #
5 AM
Road Bike (Floreat Renegade - short) 1:28:29 [4] 44.42 km (30.1 kph)
ahr:172 max:254 shoes: Road Bike - Giant Defy2 (I thi
I think HR data may be a bit dodgy.
Only BB and I this morning, parked round the other side in case I was on my own, so I could go straight to work.
Very fast down to freo with the tailwind, as BB said 32mins for the first 20km. Had an interloper join us, who we'd past near the top of challenger. When he went to the front near the cop shop I went off the back, BB eventually notice and slowed up for me. Pretty dodgy riding with my front light dieing early on.
BB called the shortcut to avoid the water tower climb, something about being injured, even though he was completely destroying me. After we stopped to put on rain jackets at the top of McCabe St, I kept mine on despite the rain not eventuating, figured the longer I kept it on a sweltered underneath the longer the rain would stay away.
Rain still hadn't kicked in by CCGS, so we avoided the planned bailout to Floreat from there and stuck the the normal route the rest of the way. Generally suffering all the way back. Rain eventually started settling in just as we got back to Floreat.
Only BB and I this morning, parked round the other side in case I was on my own, so I could go straight to work.
Very fast down to freo with the tailwind, as BB said 32mins for the first 20km. Had an interloper join us, who we'd past near the top of challenger. When he went to the front near the cop shop I went off the back, BB eventually notice and slowed up for me. Pretty dodgy riding with my front light dieing early on.
BB called the shortcut to avoid the water tower climb, something about being injured, even though he was completely destroying me. After we stopped to put on rain jackets at the top of McCabe St, I kept mine on despite the rain not eventuating, figured the longer I kept it on a sweltered underneath the longer the rain would stay away.
Rain still hadn't kicked in by CCGS, so we avoided the planned bailout to Floreat from there and stuck the the normal route the rest of the way. Generally suffering all the way back. Rain eventually started settling in just as we got back to Floreat.
5 PM
Running hills (Reabold East hills) 1:09:33 [5] 10.44 km (6:40 / km)
ahr:147 max:190
2 x S, M, H about 710m each
stuffed up timing the first again.
?3:40?, 3:36, 3:29
4:10, 3:42, 3:27
Medium and hards surprisingly closer to plan than expected.
Good turn out, with the addition of Luke and Alisha, who'd previously missed out on the emails re: resurrecting Tues running (Tooms never had them on the list).
stuffed up timing the first again.
?3:40?, 3:36, 3:29
4:10, 3:42, 3:27
Medium and hards surprisingly closer to plan than expected.
Good turn out, with the addition of Luke and Alisha, who'd previously missed out on the emails re: resurrecting Tues running (Tooms never had them on the list).
Monday Jun 27, 2011 #
7 AM
Running (Matilda Bay - Kings PArk) 32:52 [3] 6.51 km (5:03 / km)
ahr:158 max:186
Slightly longer than a short easy session and trying to run at normal cruising pace.
Was pretty slow for the first half, but started putting some effort in and built up to a better pace towards the end and put in a mega sprint finish, just getting over 20kph at the end.
Was pretty slow for the first half, but started putting some effort in and built up to a better pace towards the end and put in a mega sprint finish, just getting over 20kph at the end.
Sunday Jun 26, 2011 #
Event: (Badge) Calophylla
8 AM
Road Bike warm up/down (Cyclo Sportif Swan Valley) 32:41 [3] 8.23 km (15.1 kph)
ahr:119 max:188 shoes: Road Bike - Giant Defy2 (I thi
After discovering I'd left my bike shoes at home (I'd thought I'd left in the back of the car from Sat, but had actually taken them inside to try to dry out by the fire some more since they were still wet from Fri.) eventually came up with a plan of riding to the start area (8km from the not start area) and getting Belinda to meet us there with my shoes. So road with sneakers on MTB pedals to the start, which wasn't too bad after all. Got the the start, and the officials said it was OK for us to miss our start time and start later, so we waited until my shoes arrived then snuck in and eventually got started.
9 AM
Road Bike race (Cyclo Sportif Swan Valley) 2:12:28 [5] 80.0 km (36.2 kph)
ahr:174 max:253 shoes: Road Bike - Giant Defy2 (I thi
We got started and planned to do one minute turns on the front. Plan last a couple of minutes until we were engulfed by a couple of big teams who caught us and then couldn't be arsed clearing off, so we spent most of the next 2 laps (16km each) taking turns on the front with the cows and the cafe racers, we'd go in front when they got too slow, then one of them would go in front, then we'd be hemmed in with there teams of 9 each crowding in our little team of 5/4.
Eventually when there were 3 or 4 other big teams all screwing about around us they cleared off and left us in peace. By this time we'd lost Luke's mate Matt, who piked at the end of the first lap because he'd had a flu during the week. And Luke stopped at the end of the second lap to sort out his seat which had dropped on him (I think we should have all stopped for him to sort it out, but I didn't know what the problem was when he stopped).
So that left the AP'ers (me, Danger and Jacko) to our own devices for the third lap, before Luke rejoined us for the last two laps. I was kinda surprised Luke had so much go at this stage, as I thought he'd stopped for a rest, unfortunately he had a bit too much go and kept going off the front leaving a gap for me to flail around in, trying not to lose Danger and Jacko off the back.
I think next time we need to stick to our plan (although it was kinda unavoidable with the other teams around us) and rotate through the front.
Pity Byford clashes with KillaBrook, I really want to do the ride from home some time.
Eventually when there were 3 or 4 other big teams all screwing about around us they cleared off and left us in peace. By this time we'd lost Luke's mate Matt, who piked at the end of the first lap because he'd had a flu during the week. And Luke stopped at the end of the second lap to sort out his seat which had dropped on him (I think we should have all stopped for him to sort it out, but I didn't know what the problem was when he stopped).
So that left the AP'ers (me, Danger and Jacko) to our own devices for the third lap, before Luke rejoined us for the last two laps. I was kinda surprised Luke had so much go at this stage, as I thought he'd stopped for a rest, unfortunately he had a bit too much go and kept going off the front leaving a gap for me to flail around in, trying not to lose Danger and Jacko off the back.
I think next time we need to stick to our plan (although it was kinda unavoidable with the other teams around us) and rotate through the front.
Pity Byford clashes with KillaBrook, I really want to do the ride from home some time.
11 AM
Road Bike warm up/down (Cyclo Sportif Swan Valley) 20:35 [3] 8.32 km (24.3 kph)
ahr:131 max:149 shoes: Road Bike - Giant Defy2 (I thi
Back to the not start at the speed dome, found the problem with swapping shoes at the other start is that I now had no normal shoes, so went barefoot.
Saturday Jun 25, 2011 #
1 PM
Mtn Bike (Skills session Goat Farm) 1:07:19 [2] 6.53 km (5.8 kph)
ahr:135 max:179 shoes: Scott Spark 60 2011
Good session working on braking, off camber cornering, normal corners, plummeting down mountainsides and playing in the skills park. Survived unscathed despite a couple of close calls.
Might need to try to sneak in another visit there next weekend whilst I'm in the area on Sat or Sun.
Might need to try to sneak in another visit there next weekend whilst I'm in the area on Sat or Sun.
Friday Jun 24, 2011 #
6 AM
Road Bike (Commute) 1:40:28 [3] 47.21 km (28.2 kph)
ahr:157 max:176 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Plodded into the gentle NW all the way. Found a couple of guys to take turns with heading up the drag strip, which helped lift the average pace slightly.
Plodded into the gentle NW all the way. Found a couple of guys to take turns with heading up the drag strip, which helped lift the average pace slightly.
6 PM
Road Bike (Commute) 15:00 [3] 5.0 km (20.0 kph)
shoes: Road Bike - Giant Defy2 (I thi
Claremont - Floreat
Gave up watching the radar and waiting for a break in the rain and headed out for the doddle out to Floreat for the post rogaine BBQ.
After sitting in the rain waiting for my GPS to sort itself out, I forgot to start it. The as I pushed off a bus went past and sprayed a few thousand gallons of water over me, then I went up the side street to head up the hill and filled my shoes with water as I went through some flooding.
Otherwise a pleasant trip with the wind trying hard to blow me into the traffic, not that I could really notice since I couldn't see much anyway.
Pity I didn't have to ride all the way home, as the 30km/h tailwind would have kicked arse (actually Champion Lakes was blowing over 46-48km/h), especially since the freeway traffic was probably stationary.
Gave up watching the radar and waiting for a break in the rain and headed out for the doddle out to Floreat for the post rogaine BBQ.
After sitting in the rain waiting for my GPS to sort itself out, I forgot to start it. The as I pushed off a bus went past and sprayed a few thousand gallons of water over me, then I went up the side street to head up the hill and filled my shoes with water as I went through some flooding.
Otherwise a pleasant trip with the wind trying hard to blow me into the traffic, not that I could really notice since I couldn't see much anyway.
Pity I didn't have to ride all the way home, as the 30km/h tailwind would have kicked arse (actually Champion Lakes was blowing over 46-48km/h), especially since the freeway traffic was probably stationary.
Thursday Jun 23, 2011 #
6 PM
Paddling (Mt Menry) 1:26:59 [4] 12.08 km (8.3 kph)
ahr:141 max:163 shoes: Bashed up SRS
Hard work early trying to keep up with tRicky and evo, then hard work not keeping up.
Just before we finished the bolt that the rudder pivots on lost it's not, leaving the rudder dangling around and me veering in random directions every now and again, luckily only for a few minutes to get back Mt Henry.
Just before we finished the bolt that the rudder pivots on lost it's not, leaving the rudder dangling around and me veering in random directions every now and again, luckily only for a few minutes to get back Mt Henry.
Tuesday Jun 21, 2011 #
5 AM
Road Bike (Floreat Renegade FULL) 1:28:10 [3] 45.9 km (31.2 kph)
shoes: Road Bike - Giant Defy2 (I thi
Realised as I turned out of the driveway at home that I'd left my GPS at home, but didn't have time to go back for it.
Good to see a doubling of our numbers from last week, which worked nicely with my plan of sitting on the back for a recovery ride.
Managed to put my headlamp on my helmet in an unbalanced way that made my helmet all wonky again, and then didn't even use the headlamp.
Danger kept me company up the water tower climb, whilst Jake and Dalto played off the front, then we reversed for Devils Elbow, with Danger making a hard fast break approaching the top and blasting away.
Finally put in an effort around the tennis courts, but didn't last long before the legs protested.
Danger suggested we leadout at UWA, but I was quickly off the back before I had any chance to make a contribution to the effort.
Good to see a doubling of our numbers from last week, which worked nicely with my plan of sitting on the back for a recovery ride.
Managed to put my headlamp on my helmet in an unbalanced way that made my helmet all wonky again, and then didn't even use the headlamp.
Danger kept me company up the water tower climb, whilst Jake and Dalto played off the front, then we reversed for Devils Elbow, with Danger making a hard fast break approaching the top and blasting away.
Finally put in an effort around the tennis courts, but didn't last long before the legs protested.
Danger suggested we leadout at UWA, but I was quickly off the back before I had any chance to make a contribution to the effort.
5 PM
Note
After getting through this mornings ride OK, I thought I'd make it to running even if it was just for a recovery session. Unfortunately my foot was giving me grieve when I finished work, the blister which painfully burst a few hours before the end of the rogaine, seems to be unhappy. So I piked and went home and put ice on my foot.
Monday Jun 20, 2011 #
Note
(rest day)
Slept in too long to fit my planned pool walking and swim before work. So just walked down to HJ's for lunch to stretch my legs.
Sunday Jun 19, 2011 #
12 AM
Rogaining race (Over the Watershed) 11:53:52 [3] 47.0 km (15:11 / km)
shoes: Rossi hiking boots
As tRicky said, we had quite a run of me leading us close to the control, and tRicky finding it. We continued to fall behind and made it to a planned midnight mark around 3am.
Biggest stuff up was 103, we'd planned to follow the track right to it, we never actually found that track and after going the long way round on a track that we did find upto Duncans Rd, we must have gone pretty close to the control before popping back out to the road near the watercourse, so we went back in, fumbled around and eventually got it just over an hour after leaving 74.
Some strange things go through/creep into your mind as you plod through the bush in the wee hours of a cold wet night, one of them perhaps being that a more enjoyable activity late on a Saturday night may involve beer and strippers (perhaps) and maybe a song along the lines of "oh what a night" may accompany it, but maybe you don't really know any of the other words.
Anyway I'm sure tRicky was pondering how much easier his life was when fulfilled his weekends playing golf.
Approaching dawn we finally dropped 3 controls from our plan and we started to jog the tracks, having happily maintained a sustain pace till this point, so it was pretty much crunch time and with quite a lot of jogging we managed to salvage nearly all of our plan, just dropping one more control.
Not sure if I could have pushed so hard at the end if we hadn't been going at an easier pace the rest of the time. We didn't really come close to my lofty ambition of knocking off Wil and Ben, but, yeah, but what, they were unstoppable, they must know exactly how hard to push and then just keep pushing hard, or something like that. Blah, I've got a bit to ponder now, hopefully I'll wrangle a team mate to have another crack next time.
Biggest stuff up was 103, we'd planned to follow the track right to it, we never actually found that track and after going the long way round on a track that we did find upto Duncans Rd, we must have gone pretty close to the control before popping back out to the road near the watercourse, so we went back in, fumbled around and eventually got it just over an hour after leaving 74.
Some strange things go through/creep into your mind as you plod through the bush in the wee hours of a cold wet night, one of them perhaps being that a more enjoyable activity late on a Saturday night may involve beer and strippers (perhaps) and maybe a song along the lines of "oh what a night" may accompany it, but maybe you don't really know any of the other words.
Anyway I'm sure tRicky was pondering how much easier his life was when fulfilled his weekends playing golf.
Approaching dawn we finally dropped 3 controls from our plan and we started to jog the tracks, having happily maintained a sustain pace till this point, so it was pretty much crunch time and with quite a lot of jogging we managed to salvage nearly all of our plan, just dropping one more control.
Not sure if I could have pushed so hard at the end if we hadn't been going at an easier pace the rest of the time. We didn't really come close to my lofty ambition of knocking off Wil and Ben, but, yeah, but what, they were unstoppable, they must know exactly how hard to push and then just keep pushing hard, or something like that. Blah, I've got a bit to ponder now, hopefully I'll wrangle a team mate to have another crack next time.
C • 103 13
Saturday Jun 18, 2011 #
Event: WARA Winter 24hr Rogaine
12 PM
Rogaining race (Over the Watershed) 12:00:00 [4] 47.0 km (15:19 / km)
shoes: Rossi hiking boots
Rainy before the start so I opted for the novel concept of wearing tights under waterproof pants, so avoid my normal practice of trudging around in heavy wet cotton pants. Worked pretty well, although I need new waterproof pants, ast the were already somewhat trashed from when someone put the through the washing machine.
Past Wil and Ben heading the opposite way as we jogged down the track from 98 to 86, then we merged paths around 34 or 94 and had the same course planned for about the next 10 controls. Wil rolled his ankle as they jogged towards the track after 94 as they tried to break clear of us, we past whilst Wil made running repairs. But they caught us up again at 100.
Hopefully we confused Jim as he drove past in the patrol car whilst we were waling together along the track, soon after Wil and Ben opened a gap on us and must have started flying as they opened up a 40 min gap by the time we got to 90 approaching nightfall.
Consistent rain through to night fall was making the prospects for the night seem pretty miserable, but it cleared off around dark and we swapped rain jackets for warmer gear and things became much more tolerable. Unfortunately we were continuously dropping further behind schedule. I incorrectly predicted on several occasions as we passed other teams around 10pm - midnight, that we wouldn't see anyone else for the rest of the night, ironically it turned out to be down till after our last control that we had the longest stretch of not seeing another team.
Past Wil and Ben heading the opposite way as we jogged down the track from 98 to 86, then we merged paths around 34 or 94 and had the same course planned for about the next 10 controls. Wil rolled his ankle as they jogged towards the track after 94 as they tried to break clear of us, we past whilst Wil made running repairs. But they caught us up again at 100.
Hopefully we confused Jim as he drove past in the patrol car whilst we were waling together along the track, soon after Wil and Ben opened a gap on us and must have started flying as they opened up a 40 min gap by the time we got to 90 approaching nightfall.
Consistent rain through to night fall was making the prospects for the night seem pretty miserable, but it cleared off around dark and we swapped rain jackets for warmer gear and things became much more tolerable. Unfortunately we were continuously dropping further behind schedule. I incorrectly predicted on several occasions as we passed other teams around 10pm - midnight, that we wouldn't see anyone else for the rest of the night, ironically it turned out to be down till after our last control that we had the longest stretch of not seeing another team.
Tuesday Jun 14, 2011 #
5 AM
Road Bike (Floreat Renegade - short) 1:38:17 [3] 44.6 km (27.2 kph)
ahr:155 max:184 shoes: Road Bike - Giant Defy2 (I thi
Few spots of rain around starting off. Only Jake and I this morning.
Had to stop early on so I could adjust the position of my headlamp on my shiny new helmet, to stop it trying to slide down the back of my neck.
Was feeling pretty hot heading south and contemplated the wisdom of the raincoat I had on.
Looked like we in for some hard work into the wind as we turned up Stirling Hwy, but we caught a massive crane at the lights and sat in behind him nearly all the way the McCabe.
Wind and rain turned nasty somewhere along the way, thought I was going to lose a contact lens for a little while. Jake decided to cut short towards the end, rather than heading down past Steve's, so I followed suit and headed past work, back to Floreat.
Had to stop early on so I could adjust the position of my headlamp on my shiny new helmet, to stop it trying to slide down the back of my neck.
Was feeling pretty hot heading south and contemplated the wisdom of the raincoat I had on.
Looked like we in for some hard work into the wind as we turned up Stirling Hwy, but we caught a massive crane at the lights and sat in behind him nearly all the way the McCabe.
Wind and rain turned nasty somewhere along the way, thought I was going to lose a contact lens for a little while. Jake decided to cut short towards the end, rather than heading down past Steve's, so I followed suit and headed past work, back to Floreat.
5 PM
Running hills (Reabold West) 1:11:38 [5] 12.28 km (5:50 / km)
ahr:144 max:189
Three of us running tonight, with Fletch to keep us on track, on my own pace wise.
One more rep in each set this week, so 6 at threshold then 6 faster, jog recovery to bottom, roughly a 390m hill. 2 (or 3) min recovery between sets.
1:50, 2:00, 1:54, 1:57, 1:59, 1:57 (avg 1:56)
1:40, 1:45, 1:44, 1:41, 1:38, 1:35 (avg 1:40.5)
threshold ones averaged 4 sec faster than last week.
faster ones averaged 3 sec faster than last week.
Aiming for 1:55 on the thresholds, but couldn't quite get the pace right, could probably have been aiming a bit faster.
Pretty happy with the fast ones since I didn't have anyone to push me along, but legs weren't feeling tired, I just couldn't get any more speed, spinning the legs too fast approaching the top, need to work on maintaining stride length all the way, or something like that. Probably helped that I didn't push hard on the morning ride.
One more rep in each set this week, so 6 at threshold then 6 faster, jog recovery to bottom, roughly a 390m hill. 2 (or 3) min recovery between sets.
1:50, 2:00, 1:54, 1:57, 1:59, 1:57 (avg 1:56)
1:40, 1:45, 1:44, 1:41, 1:38, 1:35 (avg 1:40.5)
threshold ones averaged 4 sec faster than last week.
faster ones averaged 3 sec faster than last week.
Aiming for 1:55 on the thresholds, but couldn't quite get the pace right, could probably have been aiming a bit faster.
Pretty happy with the fast ones since I didn't have anyone to push me along, but legs weren't feeling tired, I just couldn't get any more speed, spinning the legs too fast approaching the top, need to work on maintaining stride length all the way, or something like that. Probably helped that I didn't push hard on the morning ride.
Monday Jun 13, 2011 #
7 AM
Running (Matilda Bay - King Park) 35:30 [3] 6.0 km (5:55 / km)
Short and easy.
Sunday Jun 12, 2011 #
Event: Ngangaguringguring
7 AM
Running (Home - short Oakford loop) 39:25 [3] 6.87 km (5:44 / km)
ahr:147 max:173
Short, light, easy.
Through the magic portal, which has had the track into it properly constructed now that it has been officially opened.
Also noted a nice new crushed limestone track the other side of the fence running along Tonkin Hwy. Hopefully this is a sign that the new Telstra tower is about to be built and my dodgy wireless internet is going to get better soon.
Through the magic portal, which has had the track into it properly constructed now that it has been officially opened.
Also noted a nice new crushed limestone track the other side of the fence running along Tonkin Hwy. Hopefully this is a sign that the new Telstra tower is about to be built and my dodgy wireless internet is going to get better soon.
Friday Jun 10, 2011 #
6 AM
Road Bike (Commute) 1:38:10 [3] 47.23 km (28.9 kph)
ahr:155 max:190 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont.
Crapolistic day today. Found that I should have recharged my headlamp battery last night, so had to go for low power and hope I'd have enough left to get home again.
Annoying NE'ly made it hard to take it easy without taking all day.
Just past Farrington, three dodgy characters were walking towards me, middle guy moved over to let me through and as I was about to say thanks, he gave me a big shove and tried to push me off my bike.
Boring plod the rest of the way, no one around to make live interesting.
Crapolistic day today. Found that I should have recharged my headlamp battery last night, so had to go for low power and hope I'd have enough left to get home again.
Annoying NE'ly made it hard to take it easy without taking all day.
Just past Farrington, three dodgy characters were walking towards me, middle guy moved over to let me through and as I was about to say thanks, he gave me a big shove and tried to push me off my bike.
Boring plod the rest of the way, no one around to make live interesting.
5 PM
Road Bike (Commute) 1:40:04 [3] 47.83 km (28.7 kph)
ahr:151 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Back home after a tired, sleepy, dejected day at work (oh, looks like we're moving to new offices in some third world backwater (still Claremont), that doesn't have a shower).
Whilst I was dithering around with my lack of lightpower, someone came past just before the end of Mt Henry bridge, so I decided to seize the opportunity and let him light the way for me, until he snuck through in front of a bunch of cars at Cranford Ave, he got a couple of hundred meters break on me, but I caught him before Parry Ave without too much effort. Took a turn in front, but forced him in front before we got to the real darkness and headed down the hill from the train line into the blinding car lights, but I managed to lose him and his light the next time I went in front. So more boredom and relative darkness the rest of the way home.
Considering something like a 6D Maglite as a "backup" light.
Back home after a tired, sleepy, dejected day at work (oh, looks like we're moving to new offices in some third world backwater (still Claremont), that doesn't have a shower).
Whilst I was dithering around with my lack of lightpower, someone came past just before the end of Mt Henry bridge, so I decided to seize the opportunity and let him light the way for me, until he snuck through in front of a bunch of cars at Cranford Ave, he got a couple of hundred meters break on me, but I caught him before Parry Ave without too much effort. Took a turn in front, but forced him in front before we got to the real darkness and headed down the hill from the train line into the blinding car lights, but I managed to lose him and his light the next time I went in front. So more boredom and relative darkness the rest of the way home.
Considering something like a 6D Maglite as a "backup" light.
Thursday Jun 9, 2011 #
12 PM
Running long (Seville Grove - ChampLake) 1:48:13 [3] 19.2 km (5:38 / km)
ahr:160 max:185
Nearly the same as last week, still didn't have time to fit in 20km.
Tuesday Jun 7, 2011 #
5 AM
Road Bike (Floreat Renegade) 1:31:06 [4] 45.88 km (30.2 kph)
ahr:158 max:187 shoes: Road Bike - Giant Defy2 (I thi
Looked like I was on my own at 5:45, luckily after a bit of idling around by the bus stop Dalto pulled in to the carpark and Jake rode out of the darkness.
Suitably chilly going past the golf course. Put in some token efforts on the front early on. Was contemplating another effort through Leighton but decided it was a bit dark for my puny light (will probably go with headlamp on helmet again next week).
Took an early kamikaze run for the sprint and Jake and Dalto proved to be a bit more energetic than last week and shot me down pretty quickly. Felt like I spent a long time out front up McCabe St and most of the way round to the drop down to the start of the water tower climb.
Stuck with Dalto most of the way up, until he left me to chase down Jake. Easy pace across the top and down to the bottom of devils elbow, then the boys stopped for a snooze halfway up leaving me to wait at the top.
After CCGS I eventually decided the boys had had enough time to chat and sat out front for a big stretch.
Was going to have another early go for the final sprint, but sat on the back till there weren't any cars coming, when I went Dalto had me covered and he easily got the win.
Suitably chilly going past the golf course. Put in some token efforts on the front early on. Was contemplating another effort through Leighton but decided it was a bit dark for my puny light (will probably go with headlamp on helmet again next week).
Took an early kamikaze run for the sprint and Jake and Dalto proved to be a bit more energetic than last week and shot me down pretty quickly. Felt like I spent a long time out front up McCabe St and most of the way round to the drop down to the start of the water tower climb.
Stuck with Dalto most of the way up, until he left me to chase down Jake. Easy pace across the top and down to the bottom of devils elbow, then the boys stopped for a snooze halfway up leaving me to wait at the top.
After CCGS I eventually decided the boys had had enough time to chat and sat out front for a big stretch.
Was going to have another early go for the final sprint, but sat on the back till there weren't any cars coming, when I went Dalto had me covered and he easily got the win.
5 PM
Running hills (Reabold West) 1:05:27 [5] 11.41 km (5:44 / km)
ahr:143 max:190
Good to see a few more people to help resurrect Tues running.
Exactly the same session we did last week, but more interesting with Wil and later Andre running a similar pace.
"Reabold reps, 5 at threshold then 5 faster, jog recovery to bottom, roughly a 390m hill. 2 (or 3) min recovery between sessions." same as we made up last week.
Stopped my watch at the start of the first rep so used Wil's time, then started my watch again.
This Week ( Last Week )
2.04, 1:59, 1:59, 2:01, 1:59 - ( 1:49, 1:58, 1:58, 2:01, 1:57 )
1:50, 1:46, 1:41, 1:39, 1:42 - ( 1:47, 1:47, 1:44, 1:41, 1:42 )
Thresholds were slightly slower than last week, faster ones were slightly faster than last week.
Exactly the same session we did last week, but more interesting with Wil and later Andre running a similar pace.
"Reabold reps, 5 at threshold then 5 faster, jog recovery to bottom, roughly a 390m hill. 2 (or 3) min recovery between sessions." same as we made up last week.
Stopped my watch at the start of the first rep so used Wil's time, then started my watch again.
This Week ( Last Week )
2.04, 1:59, 1:59, 2:01, 1:59 - ( 1:49, 1:58, 1:58, 2:01, 1:57 )
1:50, 1:46, 1:41, 1:39, 1:42 - ( 1:47, 1:47, 1:44, 1:41, 1:42 )
Thresholds were slightly slower than last week, faster ones were slightly faster than last week.
Sunday Jun 5, 2011 #
Event: (MTBO) Turner Hill
10 AM
Mtn Bike race (MTBO Turner Hill) 2:20:03 [4] 32.36 km (13.9 kph)
ahr:149 max:179 shoes: Scott Spark 60 2011
I'd thought a couple of days ago that I'd go into this race with a plan to smash it from the start. But I think I'd mostly forgotten the plan by this morning and it doesn't seem to work whilst trying to nav. and riding at my skill level.
Anyway, ended up on top of Turner hill on the way to 1, little bit of indecision at a junction on the way to 2, fine to 3, fine to 4. Then took a scenic route to 5 on the far side of the course, I thought it would be flatter and faster but the track heading east from 8, which I passed for the fun of it, was severely overgrown and when I got to a freeway like track where I was expecting more overgrown track I was somewhat confused, but stuck with it and it stayed on the west side of the creek and it was at least a nice fast gentle downhill run most of the rest of the way to 5. Not too much trouble from there. Nice fast section along the conveyor to 6, but nealry missed the track north from the control.
tRicky passed on his way to 7 as I was heading back up to 8 again, passed him again coming out of 8 and he eventually caught me on the way to 10. Tried to stick with him on the single track, but he was gone in no time, making for some very disconcerting thoughts re: keeping up in Espresso.
Anyway, ended up on top of Turner hill on the way to 1, little bit of indecision at a junction on the way to 2, fine to 3, fine to 4. Then took a scenic route to 5 on the far side of the course, I thought it would be flatter and faster but the track heading east from 8, which I passed for the fun of it, was severely overgrown and when I got to a freeway like track where I was expecting more overgrown track I was somewhat confused, but stuck with it and it stayed on the west side of the creek and it was at least a nice fast gentle downhill run most of the rest of the way to 5. Not too much trouble from there. Nice fast section along the conveyor to 6, but nealry missed the track north from the control.
tRicky passed on his way to 7 as I was heading back up to 8 again, passed him again coming out of 8 and he eventually caught me on the way to 10. Tried to stick with him on the single track, but he was gone in no time, making for some very disconcerting thoughts re: keeping up in Espresso.
Friday Jun 3, 2011 #
6 AM
Road Bike (Commute) 1:47:58 [3] 47.23 km (26.2 kph)
ahr:148 max:182 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Planning on taking it easy today after yesterdays long run. Got started late, then when I rounded the corner at the end of my street I made a 13.5 min stop at flatsville, I obviously need more practice. Briefly pondered the futility of riding now way behind schedule and then kept going.
Maintained easy pace all the way, except for a couple of spurts of angry brain getting carried away. Very disappointed by the lack of freeway congestion to pass today.
Planning on taking it easy today after yesterdays long run. Got started late, then when I rounded the corner at the end of my street I made a 13.5 min stop at flatsville, I obviously need more practice. Briefly pondered the futility of riding now way behind schedule and then kept going.
Maintained easy pace all the way, except for a couple of spurts of angry brain getting carried away. Very disappointed by the lack of freeway congestion to pass today.
5 PM
Road Bike (Commute) 1:42:31 [3] 47.79 km (28.0 kph)
ahr:148 max:170 shoes: Road Bike - Giant Defy2 (I thi
Claremont - Darling Downs
Easy cruise home, getting a bit chilly, no one around to tempt me into going any faster.
Easy cruise home, getting a bit chilly, no one around to tempt me into going any faster.
Thursday Jun 2, 2011 #
12 PM
Running long (Seville Grove - ChampLake) 1:42:59 [3] 18.13 km (5:41 / km)
ahr:156 max:175
Checked the street directory before leaving Ryan's kindy and found a nicer and longer way along a creek out to Southern River. Went down a cul de sac but couldn't work out if it was public or private land at the end, so doubled back and found a different way in, to find that the first way was public land. Came back out where I'd gone in last week, to avoid the slow mega overgrown area.
Back out the Lake Rd and when I crossed Champion Drv I thought I had something stuck in my shoe tread, had a look to find that I had a good load of double G's in both shoes, future Killa Metro terrain perhaps?
Round Champion Lakes, with a stop to make use of the facilities and back to kindy through some new development and along the nice creek line.
Didn't quite fit in the planned 20km since I ran short of time, but nearly got there.
Back out the Lake Rd and when I crossed Champion Drv I thought I had something stuck in my shoe tread, had a look to find that I had a good load of double G's in both shoes, future Killa Metro terrain perhaps?
Round Champion Lakes, with a stop to make use of the facilities and back to kindy through some new development and along the nice creek line.
Didn't quite fit in the planned 20km since I ran short of time, but nearly got there.