Training Log Archive: shanelIn the 30 days ending Apr 30, 2012:
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Friday Apr 27, 2012 #
6 AM
Road Bike (Commute) 1:34:22 48.07 km (30.6 kph) +76m
ahr:168 max:252 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Was taking it easyish, with random HR readings. Around Mt Henry I got to followers, maybe I was following someone else for a bit but I can't remember. I was holding mid to low 30's after canning bridge when someone came past fast, so I jumped on which didn't take feel like it took too much effort for a change and I sat comfortably behind him doing just over 40 right through to the narrows, then he headed out towards UWA so I went to the front at a more sane pace for a while till he cranked up again, had a chat going past UWA and follwed him up Princess Rd but he got away on the main Princess Rd climb since it's a bit hard to freeload up a hill.
Was taking it easyish, with random HR readings. Around Mt Henry I got to followers, maybe I was following someone else for a bit but I can't remember. I was holding mid to low 30's after canning bridge when someone came past fast, so I jumped on which didn't take feel like it took too much effort for a change and I sat comfortably behind him doing just over 40 right through to the narrows, then he headed out towards UWA so I went to the front at a more sane pace for a while till he cranked up again, had a chat going past UWA and follwed him up Princess Rd but he got away on the main Princess Rd climb since it's a bit hard to freeload up a hill.
5 PM
Road Bike (Commute) 1:35:53 48.65 km (30.4 kph) +122m
ahr:167 max:249 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Once again trying to take it easyish, hooked in behind a speedy type, he had a rest for a while when we caught another pair so when he went to the front I went up as well and took a turn on the front at moderate effort till he cranked up to speed again.
Back to normal after Canning bridge with a couple of followers hanging on till Mt Henry. Maintained effort all the way home, but I think I worked out why I've been switching off along Rowley Rd, I realised there's a section where the road surface is rough and bumpy and bloody hard work to keep up the pace.
Once again trying to take it easyish, hooked in behind a speedy type, he had a rest for a while when we caught another pair so when he went to the front I went up as well and took a turn on the front at moderate effort till he cranked up to speed again.
Back to normal after Canning bridge with a couple of followers hanging on till Mt Henry. Maintained effort all the way home, but I think I worked out why I've been switching off along Rowley Rd, I realised there's a section where the road surface is rough and bumpy and bloody hard work to keep up the pace.
Thursday Apr 26, 2012 #
5 PM
Running (GC5kTT) 46:07 7.56 km (6:06 / km) +90m 5:45 / km
ahr:161 max:194 shoes: Adidas Supernova Glide 3 Green
Almost 5km in 20:20 average HR 188, Max HR 195.
With Fletch for the first half, didn't look at my GPS at all to try and just go at the pace that felt right. May have gone out a bit past, but I didn't feel like I was putting in too much effort, but given my HR was apparently upto 190 early on, maybe I should take it a bit easier early on.
I dropped off the pace half way round and struggled up Durston, but some how took 6 seconds off my PB.
Might keep an eye on the GPS next time and try to keep the HR a little bit lower for the first half.
With Fletch for the first half, didn't look at my GPS at all to try and just go at the pace that felt right. May have gone out a bit past, but I didn't feel like I was putting in too much effort, but given my HR was apparently upto 190 early on, maybe I should take it a bit easier early on.
I dropped off the pace half way round and struggled up Durston, but some how took 6 seconds off my PB.
Might keep an eye on the GPS next time and try to keep the HR a little bit lower for the first half.
Tuesday Apr 24, 2012 #
5 AM
Road Bike (Floreat renegades) 1:30:39 [3] 46.64 km (30.9 kph) +293m
shoes: Road Bike - Giant Defy2 (I thi
Driving in I passed the big group of girl rider, only half of whom had lights on, one rider off the front turned out to be Chris.
So Dalto, Wally, Chris and I were joined by Danger.
I sat on the back early on, thought about going to the front after Challanger but we get going on WC Hwy too fast, so I sat on the back a bit longer getting a bit of the yoyo effect of being on the back.
Eventually road up the line onto the front, wasn't there too long before Chris turned the screws and we dropped Danger somewhere, we did a quick loop round to see what happened to him but there was no sign of danger so we continued on.
I was happy to hold on till after the left hander on the port sprint, especially since I got over 50kph before easy off.
We were caught by another (Floreat?) group at the lights and led them half way up to McCabe St, then sat behind/amongst them through to the water tower. We were very loose behind them, felt like they weren't holding a steady pace so we kept opening big gaps.
We went ahead again after the water tower whilst they regrouped. I think they didn't catch us again till Dalkeith. Wally and I couldn't hold on at UWA and I couldn't shut the gap, I was in that nowhere zone where I had enough to move from behind Wally but not enough to do any more than Wally was anyway.
So Dalto, Wally, Chris and I were joined by Danger.
I sat on the back early on, thought about going to the front after Challanger but we get going on WC Hwy too fast, so I sat on the back a bit longer getting a bit of the yoyo effect of being on the back.
Eventually road up the line onto the front, wasn't there too long before Chris turned the screws and we dropped Danger somewhere, we did a quick loop round to see what happened to him but there was no sign of danger so we continued on.
I was happy to hold on till after the left hander on the port sprint, especially since I got over 50kph before easy off.
We were caught by another (Floreat?) group at the lights and led them half way up to McCabe St, then sat behind/amongst them through to the water tower. We were very loose behind them, felt like they weren't holding a steady pace so we kept opening big gaps.
We went ahead again after the water tower whilst they regrouped. I think they didn't catch us again till Dalkeith. Wally and I couldn't hold on at UWA and I couldn't shut the gap, I was in that nowhere zone where I had enough to move from behind Wally but not enough to do any more than Wally was anyway.
5 PM
Running intervals (Kings Park -Law - DNA) 52:47 [3] 5.7 km (9:15 / km) +182m 7:59 / km
shoes: Adidas Supernova Glide 3 Green
Andre, Ann and Dave for an indeterminate hills session.
We eventually settled on Law walk to DNA reps, 4 of.
Took the slightly shorter route that Andre used last time.
2:16
2:26
2:20
2:17
GPS doesn't seem to register the climb up the DNA tower.
After the 4 reps non of us were keen to do more so we left it at that, so only a short session.
We eventually settled on Law walk to DNA reps, 4 of.
Took the slightly shorter route that Andre used last time.
2:16
2:26
2:20
2:17
GPS doesn't seem to register the climb up the DNA tower.
After the 4 reps non of us were keen to do more so we left it at that, so only a short session.
Sunday Apr 22, 2012 #
Event: Pile Rd (MTBO)
10 AM
Mtn Bike race (MTBO Pile Road) 2:56:35 [3] 40.0 km (13.6 kph)
shoes: Scott Spark 60 2011
Left my GPS at home, so guessed my distance as more the everyone else, since I took longer than everyone else.
Took it easy to 1. No idea which way I went to 2, oh I think I went some stupid way just about to 13. Reasonably good to 3 except that I headed up the singel track towards 7 before realising what I was doing and going back. Andre went past on the way to 4 then stopped to look at his map, then went past again just before the control. Passed Andre again on the way to 5 after his mapboard broke.
Wasn't sure I'd found the top end of the overgrown track down to 6, so I kept going another half a k before going back to it and passed Wally who was heading for 7, passed Andre again as he headed back up the track.
Straight forward to 7, then turned left off the main road onto the crap track and bashed through to the track into the private property, then stopped and thought about the track going past the private property sign for a while before eventually deciding it was OK to go through.
For some reason I decided that there was no way to get through down the track heading east from 8 towards 9, but then I refolded my map to get see the southern controls and then realised there was a way through.
OK to 9 and 10, somehow got to 11 ahead of Andre, then he took the main road up to 12, whilst I took the track along the southern edge of the OOB, so he get there before me. Behind Andre for a while until I decided he may not now where he was going, so I doubled back to the powerline trackto approach 13 from the west, but didn't see the track, spent some time pondering, kept heading north, then followed a roo track acroos to the track to the east of the control and found it easy from that side with Tim now behind me. Couldn't hold Tim through the single track cause my skillz are rubbish.
Took it easy to 1. No idea which way I went to 2, oh I think I went some stupid way just about to 13. Reasonably good to 3 except that I headed up the singel track towards 7 before realising what I was doing and going back. Andre went past on the way to 4 then stopped to look at his map, then went past again just before the control. Passed Andre again on the way to 5 after his mapboard broke.
Wasn't sure I'd found the top end of the overgrown track down to 6, so I kept going another half a k before going back to it and passed Wally who was heading for 7, passed Andre again as he headed back up the track.
Straight forward to 7, then turned left off the main road onto the crap track and bashed through to the track into the private property, then stopped and thought about the track going past the private property sign for a while before eventually deciding it was OK to go through.
For some reason I decided that there was no way to get through down the track heading east from 8 towards 9, but then I refolded my map to get see the southern controls and then realised there was a way through.
OK to 9 and 10, somehow got to 11 ahead of Andre, then he took the main road up to 12, whilst I took the track along the southern edge of the OOB, so he get there before me. Behind Andre for a while until I decided he may not now where he was going, so I doubled back to the powerline trackto approach 13 from the west, but didn't see the track, spent some time pondering, kept heading north, then followed a roo track acroos to the track to the east of the control and found it easy from that side with Tim now behind me. Couldn't hold Tim through the single track cause my skillz are rubbish.
2 PM
Running (Pile Rd control collectin) 29:52 [3] 3.88 km (7:42 / km)
Control collection run with Andre - fun run along the trails and through some bush.
Since Andre had managed to fall over in the carpark before we headed off, I followed his example through one of the gravel pits and stacked it whilst I was distracted watching 4wders playing in a mud hole.
Since Andre had managed to fall over in the carpark before we headed off, I followed his example through one of the gravel pits and stacked it whilst I was distracted watching 4wders playing in a mud hole.
Friday Apr 20, 2012 #
6 AM
Road Bike (Commute) 1:37:08 48.07 km (29.7 kph) +91m
ahr:148 max:172 shoes: Road Bike - Giant Defy2 (I thi
5 PM
Road Bike (Commute) 1:40:30 48.72 km (29.1 kph) +98m
ahr:154 max:177 shoes: Road Bike - Giant Defy2 (I thi
Thursday Apr 19, 2012 #
9 AM
Running hills (Byford-Bungendore) 2:26:48 19.7 km (7:27 / km) +675m 6:22 / km
ahr:153 max:175 shoes: Salomon XA 3D Ultra2 No.1 Gree
Started at the Byford info bay to avoid the flat warm up and maximise the hills. A bit time constrained otherwise would have gone a bit longer.
Tried to pick a route to get the most climb possible, but since it's flat up the top and a long way between the tracks which go up and down the scarp/gorge, I kinda failed to get as much climb as I hoped.
I might pick the steepest track which can be jogged down and just do reps of that next time. Might just do the old rifle range target area to the bottom of the old airstrip gives me 1.5km 170m climb, so if I can do 6 of them that's 18km for 1020m climb.
Tried to pick a route to get the most climb possible, but since it's flat up the top and a long way between the tracks which go up and down the scarp/gorge, I kinda failed to get as much climb as I hoped.
I might pick the steepest track which can be jogged down and just do reps of that next time. Might just do the old rifle range target area to the bottom of the old airstrip gives me 1.5km 170m climb, so if I can do 6 of them that's 18km for 1020m climb.
Tuesday Apr 17, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:29:32 45.84 km (30.7 kph) +297m
ahr:161 max:243 shoes: Road Bike - Giant Defy2 (I thi
Chris doing most of the work with Wally and I putting in some effort as well.
I was on front for the Leighton pre sprint wind up, but the others slowed for other riders coming through the roundabout, so I held back till they were back on, then someone who'd latched on the back came through and whilst I was barely holding him, Chris went flying past and I had nothing to go with him, leaving Wally with a big gap to jump to get back to Chris, so the y played whilst I puttered along upto the lights.
Not sure what happened after that. Another group caught us somewhere through Dalkeith, so we ended up amongst them. They were pottering around heading to the UWA sprint, so I went off the front, thinking Wally and Chris would follow, but they didn't, so I had to keep working to avoid the embarrassment of the other group catching me and eventually Chris and Wally went past.
I was on front for the Leighton pre sprint wind up, but the others slowed for other riders coming through the roundabout, so I held back till they were back on, then someone who'd latched on the back came through and whilst I was barely holding him, Chris went flying past and I had nothing to go with him, leaving Wally with a big gap to jump to get back to Chris, so the y played whilst I puttered along upto the lights.
Not sure what happened after that. Another group caught us somewhere through Dalkeith, so we ended up amongst them. They were pottering around heading to the UWA sprint, so I went off the front, thinking Wally and Chris would follow, but they didn't, so I had to keep working to avoid the embarrassment of the other group catching me and eventually Chris and Wally went past.
5 PM
Running intervals (Law walk - Kokaoda) 1:15:34 11.99 km (6:18 / km) +205m 5:48 / km
ahr:149 max:182 shoes: Adidas Supernova Glide 3 Green
Andre, Ann and Dave Symons.
Wanted to do some hills so came up with a plan of warmup out to the far end of the Law Walk, first rep up to the pagoda thing at the top of the steep bit, recovery down to the bottom of kakoda, next rep up kakoda, recovery back to pagoda, next rep down to the far end of Law walk, then Law walk, Kakoda, Kakoda.
Was getting dark by the time we did the first Kakoda, so we just did the back out and back in on the Law walk to finish in complete darkness.
Wanted to do some hills so came up with a plan of warmup out to the far end of the Law Walk, first rep up to the pagoda thing at the top of the steep bit, recovery down to the bottom of kakoda, next rep up kakoda, recovery back to pagoda, next rep down to the far end of Law walk, then Law walk, Kakoda, Kakoda.
Was getting dark by the time we did the first Kakoda, so we just did the back out and back in on the Law walk to finish in complete darkness.
Sunday Apr 15, 2012 #
Event: Calophylla
10 AM
Orienteering race (Calophylla East) 1:24:07 9.17 km (9:11 / km) +247m 8:05 / km
ahr:147 max:170 shoes: Salomon XA 3D Ultra2 No.1 Gree
My worst nav. since I can remember. Got to a boulder looking for 2 then somehow decided I'd overshot to the right, so went left, messed around some more, eventually found it somehow. On the way to 4 I got to the dark green and guessed it was the bit to the right of the gap to 4 so went to the left of, and right round it and back to 4. At least it was easy to 5 then since I'd just come from that way.
Not too messy from there until on the way from 16 to 18 I was wondering why I was going through some deep gullies when it should have been a lot flatter all the way to 18, followed the water course up to the track so I'd know I was back on track then continued on, not too messy the rest of the way, fortunate to get 23 without too much trouble.
Found after I'd finished that I'd missed 17, who would have thought there'd be a control between 16 and 18, sneaky I say, explains how I got so far off course.
Not too messy from there until on the way from 16 to 18 I was wondering why I was going through some deep gullies when it should have been a lot flatter all the way to 18, followed the water course up to the track so I'd know I was back on track then continued on, not too messy the rest of the way, fortunate to get 23 without too much trouble.
Found after I'd finished that I'd missed 17, who would have thought there'd be a control between 16 and 18, sneaky I say, explains how I got so far off course.
C • #17 2
12 PM
Orienteering (Control collecting) 38:16 3.87 km (9:54 / km) +66m 9:07 / km
ahr:139 max:167 shoes: Salomon XA 3D Ultra2 No.1 Gree
Saturday Apr 14, 2012 #
Event: Hale School
2 PM
Orienteering race (NavDash Hale) 21:10 3.59 km (5:54 / km) +24m 5:43 / km
ahr:163 max:181 shoes: Adidas Supernova Glide 3 Green
I arrived a bit late after getting stuck in diabolical freeway traffic, but got started just before 3pm after a warm up of running back to the car to find my SI tag where I'd dropped it on the ground.
Reasonably pretty good run, took a little while to spot some controls, looked around the wrong spotfor 13 before finding right where I run straight past in the first place but hadn't looked in that spot.
Heading out of 18 I tried to head along the sothern edge of the building before realising there wasn't any gap on the map in the garden bed, so had to go back out past the control.
Beat Ameko, somehow won the finish split, but got beaten by Chip.
Reasonably pretty good run, took a little while to spot some controls, looked around the wrong spotfor 13 before finding right where I run straight past in the first place but hadn't looked in that spot.
Heading out of 18 I tried to head along the sothern edge of the building before realising there wasn't any gap on the map in the garden bed, so had to go back out past the control.
Beat Ameko, somehow won the finish split, but got beaten by Chip.
Friday Apr 13, 2012 #
6 AM
Road Bike (Commute) 1:35:05 48.01 km (30.3 kph) +79m
ahr:153 max:180 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Pretty gentle effort till Leach Hwy, where I stopped at the lights with some old geezer behind me, and some Aero Fiend pulled up as well. Everyone else took off at various stages before we got the green light, so I smashed past the old geezer, then set my sights on Aero Fiend.
Closed in on him a bit, but I don't think he liked the idea of having someone closing in on him so he smashed over Mt Henry with his race wheels in full roar, he wasn't really getting away heading towards Canning Bridge and when he went past Mr Blue, Mr Blue seemed to hold a gap half way between me and Aero Fiend.
So I went hard to get on the back of Mr Blue, had a bit of a rest, then smashed it to get Aero Fiend with Mr Blue along as well. I sat behind Mr Aero for a while but didn't have to work enough to hold on, so I went past and led for a while, until Mr Blue then Aero went past whilst I was waiting behind some slightly slower riders till I could see a decent gap to get past.
Couldn't catch them again after that with too many riders around near Mill Point Rd. Boring ride again after that.
Pretty gentle effort till Leach Hwy, where I stopped at the lights with some old geezer behind me, and some Aero Fiend pulled up as well. Everyone else took off at various stages before we got the green light, so I smashed past the old geezer, then set my sights on Aero Fiend.
Closed in on him a bit, but I don't think he liked the idea of having someone closing in on him so he smashed over Mt Henry with his race wheels in full roar, he wasn't really getting away heading towards Canning Bridge and when he went past Mr Blue, Mr Blue seemed to hold a gap half way between me and Aero Fiend.
So I went hard to get on the back of Mr Blue, had a bit of a rest, then smashed it to get Aero Fiend with Mr Blue along as well. I sat behind Mr Aero for a while but didn't have to work enough to hold on, so I went past and led for a while, until Mr Blue then Aero went past whilst I was waiting behind some slightly slower riders till I could see a decent gap to get past.
Couldn't catch them again after that with too many riders around near Mill Point Rd. Boring ride again after that.
5 PM
Road Bike (Commute) 1:43:03 48.67 km (28.3 kph) +95m
ahr:150 max:177 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Bloody kite surfers - never a good sign for the ride home, decent seabreeze blowing today.
Some insanely fast (for into the wind) bugger went past half way between the narrows and Canning Bridge, so I went with him for a short while, before I decided that it was taking a bit too much effort to hold on, so I eased off again.
I had some sitting 10 or 20m back for a while I think from Canning Bridge to Leach Hwy. He waited for the green light before crossing Leach Hwy, but went across the freeway exit on the red, I figured if he wanted to sit back behind me he probably didn't want someone to sit behind him, so I let him go.
But someone else who'd been sitting patiently behind for a while went in front of me and caught the Mr Unsociable just before Farrington Rd, where they both exited.
Past someone around the railway overpass just after Roe Hwy and he latched on, we took a couple of turns each, then he sat behind for quite a while (I think) whilst I worked pretty hard into the wind, I thought he was still there when I was turning off at Rowley Rd, but apparently he was long gone.
I seem to have switched off again after crossing Nicholson Rd, maybe I'll call that the cool down.
Bloody kite surfers - never a good sign for the ride home, decent seabreeze blowing today.
Some insanely fast (for into the wind) bugger went past half way between the narrows and Canning Bridge, so I went with him for a short while, before I decided that it was taking a bit too much effort to hold on, so I eased off again.
I had some sitting 10 or 20m back for a while I think from Canning Bridge to Leach Hwy. He waited for the green light before crossing Leach Hwy, but went across the freeway exit on the red, I figured if he wanted to sit back behind me he probably didn't want someone to sit behind him, so I let him go.
But someone else who'd been sitting patiently behind for a while went in front of me and caught the Mr Unsociable just before Farrington Rd, where they both exited.
Past someone around the railway overpass just after Roe Hwy and he latched on, we took a couple of turns each, then he sat behind for quite a while (I think) whilst I worked pretty hard into the wind, I thought he was still there when I was turning off at Rowley Rd, but apparently he was long gone.
I seem to have switched off again after crossing Nicholson Rd, maybe I'll call that the cool down.
Thursday Apr 12, 2012 #
8 AM
Running long (Gosnells-Random-Gosnells) 2:05:19 20.19 km (6:12 / km) +47m 6:08 / km
ahr:154 max:169
I was feeling a bit phlemy this morning so cut the 33km in 3hrs I'd planned last night was cut back to 20ish km in 2hrs.
Drove to Mum and Dads and started from there since I had to pick the kids up from there when I finished.
Ran around some random locations which were a bit slow to get through in places. Picked up loads of double gees just before I crossed the river around the12km mark, then headed back a more direct way stickting to the path and some track.
Oh and this looks like fun, from what I just saw on TV .. Ötztaler Cycling Marathon
Drove to Mum and Dads and started from there since I had to pick the kids up from there when I finished.
Ran around some random locations which were a bit slow to get through in places. Picked up loads of double gees just before I crossed the river around the12km mark, then headed back a more direct way stickting to the path and some track.
Oh and this looks like fun, from what I just saw on TV .. Ötztaler Cycling Marathon
Wednesday Apr 11, 2012 #
7 AM
Road Bike (Cannington to Claremont) 43:52 19.78 km (27.1 kph) +81m
ahr:186 max:253 shoes: Road Bike - Giant Defy2 (I thi
5 PM
Road Bike (Claremont to Cannington) 43:49 19.74 km (27.0 kph) +64m
ahr:174 max:254 shoes: Road Bike - Giant Defy2 (I thi
Tuesday Apr 10, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:31:49 45.9 km (30.0 kph) +287m
ahr:158 max:186 shoes: Road Bike - Giant Defy2 (I thi
Fletch and I were joined by Chris and Karl who ensured we actually had to put some effort in and I even did some work along the way. Unfortunately a far chunk of it was after the roundabout on Curtin Ave, where I was left behind whilst I waited for a car to go through then had to close a big gap and couldn't quite get there, I wave on the cling on who'd been sitting behind me hoping he'd close the gap, but we only caught Fletch as Chris and Karl went for the sprint for Port Beach.
Pace slowed a bit between the 2 main climbs whilst Fletch's bike tried to put his deraileur through his spokes, eventually the pace got back to normal, with Karl off the front and back on the back whilst he played with some fast tri types. Short efforts between Chris and I through Dalkeith and Fletch put in a big leadout for UWA with Chris cruising past for the sprint win.
Pace slowed a bit between the 2 main climbs whilst Fletch's bike tried to put his deraileur through his spokes, eventually the pace got back to normal, with Karl off the front and back on the back whilst he played with some fast tri types. Short efforts between Chris and I through Dalkeith and Fletch put in a big leadout for UWA with Chris cruising past for the sprint win.
5 PM
Running intervals (Terrain Loops) 56:03 9.21 km (6:05 / km) +117m 5:43 / km
ahr:166 max:189 shoes: Salomon XA 3D Ultra2 No.1 Gree
Just tRicky and I for H,H,H,H (handicap) 2 mins recovery between each.
9:10
9:29
9:40
9:22
Left like the best I could do was plod the whole time, put in a big effort for the last rep to try to hold off Ricky, only just held him off with the benefit of the narrow track and it being nearly dark.
A bit disappointed not to have made an obvious improvement, maybe I'm not really pushing as hard lately as I have at other times, but hopefully I won't get sick either, hopefully ... throat just starting to feel a little sore ...
9:10
9:29
9:40
9:22
Left like the best I could do was plod the whole time, put in a big effort for the last rep to try to hold off Ricky, only just held him off with the benefit of the narrow track and it being nearly dark.
A bit disappointed not to have made an obvious improvement, maybe I'm not really pushing as hard lately as I have at other times, but hopefully I won't get sick either, hopefully ... throat just starting to feel a little sore ...
Sunday Apr 8, 2012 #
5 PM
Mtn Bike (Serpentine downhill and m) 15:26 [2] 1.77 km (6.9 kph) +76m
ahr:129 max:164 shoes: Scott Spark 60 2011
A few quick downhill/mogul runs before heading home.
After one wobbly landing on the first run I was a bit more careful picking bumps to jump that I could land smoothly after, good fun with Sophie running up and down some of the hill as well
After one wobbly landing on the first run I was a bit more careful picking bumps to jump that I could land smoothly after, good fun with Sophie running up and down some of the hill as well
Saturday Apr 7, 2012 #
7 AM
Running (Home - short loop) 29:11 [3] 5.25 km (5:33 / km) +4m 5:32 / km
ahr:158 max:177 shoes: Adidas Supernova Glide 3 Green
Easy loosener.
10 AM
Resting (Resting HR) 1 [0]
ahr:48 max:76
Trying to get a resting HR whilst snoozing/playing with Ryan.
I'll take it as 42, since that's the min. on the graph which it it half a dozen times, pity AP graph appears to need a dist to plot against.
I'll take it as 42, since that's the min. on the graph which it it half a dozen times, pity AP graph appears to need a dist to plot against.
4 PM
Mtn Bike (Home - hills - Serpentine) 3:21:20 [3] 44.29 km (13.2 kph) +797m
ahr:136 max:175 shoes: Scott Spark 60 2011
After spending too much time snooze/playing with Ryan, checking chickens, doing dishes, trying to fly a kite with no wind ... Belinda and Sophie finally got back from horse riding about 3pm, and I wasn't ready to go yet.
So after another couple of hours of fixing mapboard, putting lights on MTB and helmet, packing for staying at Serpentine ... I finally got going on my not really annual ride to Serpentine via the hills.
Since I didn't have a lot of light left I took the hills head on, 50mins and 10km and a fair bit of bike pushing later I was pretty much up the hill and thought maybe I should just run it next year, or take the nearly all rideable route through Wungong gorge and up the dam road.
Started getting dark out around some place, got to Coronation Rd and thought I need to find a track on the west of the water course, when I wanted one on the east side, west side was the other side of the Haul Rd No.1. So I just headed west on Cornonation then down the Haul Rd.
Then thought I'd found a track which was heading SW from the bend on the Haul Rd, but was in fact another section of Coronation Rd, so I ended up running along the back of all the private property along Nettleton Rd. Eventually popped onto Nettleton Rd a short distance before the old haul road underpass, so got down to the old haul rd and headed towards Langford Park.
Screwed around a fair bit in Langford Park, it seems night MTBO is even harder than normal MTBO, after a bit of single track, over grown track, not having any idea where I was now, I miraculously popped out onto Buckland Rd for a zoom down to Jarrahdale Rd.
Nice ride down to Serpentine, but didn't find the track between a couple of dead ends to avoid a short ride down the highway, so smashed down the highwa,y with no tail light because I'd forgotten to grab it from my road bike, and got off again just before a car finally came along.
Was hoping to knock a far chunk off my time of 3:26 from two years ago, but only knocked off 5 mins and added 4km, but mostly in the dark so wasn't pushing hard and my mapboard lost a nut in Langford Park for extra fun. Hopefully I can give it another go sometime soon and get some clean nav into and out of MTBO territory, maybe take a MTBO map .
So after another couple of hours of fixing mapboard, putting lights on MTB and helmet, packing for staying at Serpentine ... I finally got going on my not really annual ride to Serpentine via the hills.
Since I didn't have a lot of light left I took the hills head on, 50mins and 10km and a fair bit of bike pushing later I was pretty much up the hill and thought maybe I should just run it next year, or take the nearly all rideable route through Wungong gorge and up the dam road.
Started getting dark out around some place, got to Coronation Rd and thought I need to find a track on the west of the water course, when I wanted one on the east side, west side was the other side of the Haul Rd No.1. So I just headed west on Cornonation then down the Haul Rd.
Then thought I'd found a track which was heading SW from the bend on the Haul Rd, but was in fact another section of Coronation Rd, so I ended up running along the back of all the private property along Nettleton Rd. Eventually popped onto Nettleton Rd a short distance before the old haul road underpass, so got down to the old haul rd and headed towards Langford Park.
Screwed around a fair bit in Langford Park, it seems night MTBO is even harder than normal MTBO, after a bit of single track, over grown track, not having any idea where I was now, I miraculously popped out onto Buckland Rd for a zoom down to Jarrahdale Rd.
Nice ride down to Serpentine, but didn't find the track between a couple of dead ends to avoid a short ride down the highway, so smashed down the highwa,y with no tail light because I'd forgotten to grab it from my road bike, and got off again just before a car finally came along.
Was hoping to knock a far chunk off my time of 3:26 from two years ago, but only knocked off 5 mins and added 4km, but mostly in the dark so wasn't pushing hard and my mapboard lost a nut in Langford Park for extra fun. Hopefully I can give it another go sometime soon and get some clean nav into and out of MTBO territory, maybe take a MTBO map .
C • lol 3
Thursday Apr 5, 2012 #
9 AM
Running long (Byford flat-hills-flat) 3:00:49 [3] 30.02 km (6:01 / km) +493m 5:34 / km
ahr:161 max:180 shoes: Salomon XA 3D Ultra2 No.1 Gree
Eliminated a fair chumk of faffing time before starting my run by starting from school after I dropped the kids off.
Headed over to the Glades and Brickwood reserve to stay on the flats for a while to warmup, legs were pretty grumpy for quite a while, probably until I got up the hill after about an hour.
Thought I'd work on training to eat more whilst I'm suffering, so had a banana after an hour, gel after 1:40 and another banana after I went to the newsagents at 2:30. I think I felt better after each snack.
But I diverge .. just when I thought I'd run all the way up the hill, no walking, the track got steeper and rockier and narrower than I expected, so I walked, till I got upto a proper track again. Managed to find the track I wanted the other side of Admiral Rd for a change.
Very pleasant out the other side of the hill, just when I thought it may get a bit hot the cloud came in again and with the moistened/rarely used trails it was very nice out there.
Wasn't sure how I was going for distance and I wanted to go to the newsagents, so I took the direct easy way back, got faked out by the clearing south of the old airstrip, but finally remembered all the time it's got me before, so got to the actual airstrip and found the track off the bottom, which was very nice with views across the plains. Looked like I was actual short of distance at this stage, so stayed behind the houses rather than heading down the old rifle range, so got some bonus undulations.
Hit Beenyup Rd with 40mins to 8kms to give me 30km in 3hrs, so cranked up the pace on the gentle downhill. Didn't stop my watch for the newsagents stop as I didn't want to taint the run with an untimed rest break.
Was still loking pretty close to target pace, but got a stitch with 1500m to go and had to ease off slightly instead of going for it, recovered soon after but didn't quite get under 3hrs, but pretty much nailed the distance, just had to overshoot home by about 50m and since I had a 2min stop at the newsagents I'll say I nailed the time as well.
Legs felt like they were going to cease up as soon as I stopped but a bit of time walking on the steps in the freezing pool seemed to help them recover, even decided it was warm enough for a swim after a while (just).
Note: last nights super glueing session seems to have fixed my salomons and my GPS.
Headed over to the Glades and Brickwood reserve to stay on the flats for a while to warmup, legs were pretty grumpy for quite a while, probably until I got up the hill after about an hour.
Thought I'd work on training to eat more whilst I'm suffering, so had a banana after an hour, gel after 1:40 and another banana after I went to the newsagents at 2:30. I think I felt better after each snack.
But I diverge .. just when I thought I'd run all the way up the hill, no walking, the track got steeper and rockier and narrower than I expected, so I walked, till I got upto a proper track again. Managed to find the track I wanted the other side of Admiral Rd for a change.
Very pleasant out the other side of the hill, just when I thought it may get a bit hot the cloud came in again and with the moistened/rarely used trails it was very nice out there.
Wasn't sure how I was going for distance and I wanted to go to the newsagents, so I took the direct easy way back, got faked out by the clearing south of the old airstrip, but finally remembered all the time it's got me before, so got to the actual airstrip and found the track off the bottom, which was very nice with views across the plains. Looked like I was actual short of distance at this stage, so stayed behind the houses rather than heading down the old rifle range, so got some bonus undulations.
Hit Beenyup Rd with 40mins to 8kms to give me 30km in 3hrs, so cranked up the pace on the gentle downhill. Didn't stop my watch for the newsagents stop as I didn't want to taint the run with an untimed rest break.
Was still loking pretty close to target pace, but got a stitch with 1500m to go and had to ease off slightly instead of going for it, recovered soon after but didn't quite get under 3hrs, but pretty much nailed the distance, just had to overshoot home by about 50m and since I had a 2min stop at the newsagents I'll say I nailed the time as well.
Legs felt like they were going to cease up as soon as I stopped but a bit of time walking on the steps in the freezing pool seemed to help them recover, even decided it was warm enough for a swim after a while (just).
Note: last nights super glueing session seems to have fixed my salomons and my GPS.
1 PM
Mtn Bike (Home - Marri Grove PS) 16:49 [3] 5.68 km (20.3 kph) +27m
ahr:166 max:241 shoes: Scott Spark 60 2011
Quick ride over to school since I'd left the ute there in the morning, in time for the easter hat parade.
Had to dig out my old helmet since I'd left my normal one in the back of the ute.
Had to dig out my old helmet since I'd left my normal one in the back of the ute.
Wednesday Apr 4, 2012 #
5 PM
Paddling (Crawley - south) 1:00:22 [3] 8.33 km (8.3 kph) +4m
ahr:124 max:142 shoes: Bashed up SRS
Very pleasant still cloudy afternoon for a paddle, braved the unknown seas out towards VillaAndre.
Turned back after 25mins to avoid getting caught out in the dark.
Caught a tiny fish in my lap on the way back.
Turns out the SRS turns left when you lean it left, so opposite to crusty old DR boat. So practised turning when I got back to Matilda Bay and got attacked by a swooping seagull for my troubles.
Turned back after 25mins to avoid getting caught out in the dark.
Caught a tiny fish in my lap on the way back.
Turns out the SRS turns left when you lean it left, so opposite to crusty old DR boat. So practised turning when I got back to Matilda Bay and got attacked by a swooping seagull for my troubles.
Tuesday Apr 3, 2012 #
5 AM
Road Bike (Floreat Renegades) 1:33:38 [3] 46.16 km (29.6 kph) +307m
ahr:157 max:239 shoes: Road Bike - Giant Defy2 (I thi
Dalto and MtbRicky for dark and rainy notfunness
I hate trying to hold a wheel when I can see bugger all with the spray and the darkness. Things got more pleasant down around Port Beach when things dried out a bit and it got light.
I even put in a couple of extra efforts this week, but wasn't feeling brilliant.
I hate trying to hold a wheel when I can see bugger all with the spray and the darkness. Things got more pleasant down around Port Beach when things dried out a bit and it got light.
I even put in a couple of extra efforts this week, but wasn't feeling brilliant.
5 PM
Running intervals (Terrain Loops) 1:02:11 [3] 9.23 km (6:44 / km) +118m 6:20 / km
shoes: Adidas Supernova Glide 3 Green
M,H,M,H 2mins rest between each. With tRicky and Ann.
Very slow on the lap to show Ann the loop.
I've finally managed to upload my sessions "automatically" so the gps track actually has my recorded laps for the first time ever.
12:47
9:02
10:30
9:03
Hard laps were nicely faster than last week, will see if I can get down to 8:42 next week for H,H,H, handicap.
Was getting quite dark at the end for trying to run terrain, hopefully we can get through next weeks session.
Very slow on the lap to show Ann the loop.
I've finally managed to upload my sessions "automatically" so the gps track actually has my recorded laps for the first time ever.
12:47
9:02
10:30
9:03
Hard laps were nicely faster than last week, will see if I can get down to 8:42 next week for H,H,H, handicap.
Was getting quite dark at the end for trying to run terrain, hopefully we can get through next weeks session.
Sunday Apr 1, 2012 #
Event: Yetar Springs
10 AM
Orienteering race (Yetar Spring) 1:36:29 [3] 10.27 km (9:24 / km)
ahr:147 shoes: Salomon XA 3D Ultra2 No.1 Gree
A lot of slow and steady on the nav, vegetation was pretty hard going early on. Long leg from 5 to 6 I ended up hitting the road close to the finish than 6 and back from 7 to 8 I was further north than I thought, but worked out where I was OK. Completely bollocksed 9, took a couple of goes looking at where I was relative to the track to 10 before I eventually spotted it.
12-13 I ended up hitting 14 first, so had to double back to get 13
12-13 I ended up hitting 14 first, so had to double back to get 13