Training Log Archive: shanelIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
12 PM
Rogaining race (Take Nothing For Granite) 13:17:37 [3] 61.08 km (13:04 / km)
shoes: Salomon XA 3D Ultra2 No.1 Gree
Pretty much like tRicky said. Still scraped in to 9th place, beaten by Bill Baxter by 10pts but.
Wil and Mark were unbeatable anyway, they got 4800 pts out of 4900, picking up 80 controls. Andre and Tim a fair way back at the low end of the 4000's.
So we'd already lost too much time on nav errors before Rickys leg went and we probably had to go out a lot harder to have any chnace, but that may have just set us up to crash and burn later.
Some busy times coming up with MTBO setting, next rogaine setting/vetting and Espresso back on again to prepare for.
Wil and Mark were unbeatable anyway, they got 4800 pts out of 4900, picking up 80 controls. Andre and Tim a fair way back at the low end of the 4000's.
So we'd already lost too much time on nav errors before Rickys leg went and we probably had to go out a lot harder to have any chnace, but that may have just set us up to crash and burn later.
Some busy times coming up with MTBO setting, next rogaine setting/vetting and Espresso back on again to prepare for.
Thursday Jun 28, 2012 #
5 PM
Running intervals (City Beach oval) 1:04:18 [3]
shoes: Adidas Supernova Glide 3 Green
Forgot my GPS again so will have to guess dist.
Session was maybe 6 reps of 1.2km, jog recovery continuing back to the start. My target time was something like 4:55.
I didn't want to push hard before the rogaine, so I didn't really try to get my target at all, but hoped not to be too far off.
5:00, 5:24, 5:24, 5:30, 5:28
Was hoping the 4th would be the last, but looks like Fletch had enough enthusiasm to get to 5 at least.
Session was maybe 6 reps of 1.2km, jog recovery continuing back to the start. My target time was something like 4:55.
I didn't want to push hard before the rogaine, so I didn't really try to get my target at all, but hoped not to be too far off.
5:00, 5:24, 5:24, 5:30, 5:28
Was hoping the 4th would be the last, but looks like Fletch had enough enthusiasm to get to 5 at least.
Tuesday Jun 26, 2012 #
10 AM
Road Bike (Roe Hwy) 20:00 [3] 10.0 km (30.0 kph)
shoes: Road Bike - Giant Defy2 (I thi
Quick spin from the bike shop after getting a NEW CHAIN and CLUSTER bike at 7580km (for future reference). Creaky bottom bracket was still creaky, after a couple of goes at it the guy in the bike shop found the strange "spacer" that another bike shop had put in when the replaced the bottom bracket at the start of the year. No more creak now, hopefully.
Sunday Jun 24, 2012 #
9 AM
Adventure Race race (Mandurah Boundless) 3:21:19 52.31 km (3:51 / km) +220m 3:46 / km
ahr:155 max:174
Decided befor the start that the optional paddle controls weren't worth getting, and the optionals on the first run were marginal, so I wasn't going to do them either.
Only Wally and tRicky got away on the paddle and I think I got off the water a couple of minutes behind tRicky as he was still in sight.
Transitioning to the run I managed to leave my control card behind and had to go back to get it wasting 3 minutes.
On the bike I wasted a little bit of time after getting the control in the canals area, looking for the already collected paddle control. Lots of people around heading up to Mandurah, all seemingly looking for the control about a third of the way there, so I pushed on to try to get clear.
Andre and Saz with me at the last control along the estuary before riding with Andre until I pretty much randomly doubled back into surburbia rather than taking the track near the channel, wasted even more time thinking I should be finding canal estates on the wrong side of Mandurah Rd before eventually working out where I was, lost about 6 minutes to Andre on this leg and got into the next transition behind nearly everyone else.
Bonus controls on the second run looked about 500m apart for 5 minutes bonus each so well worth it even if running speed got down to 6min k's especially since we'd run the map for a MetrO event earlier in the year. Lucky someone found the relocated control on the tree for me. Passed tRicky and Andre heading the other way when I got to the beach. And passed them again as they started the final bike leg whilst I was still running.
Took a dud route at the start of the bike, misled by seeing others head out that way perhaps. And when I finally got to the beach again I wasn't sure where I was so did a slight detour north to make sure I hadn't overshot the control, but only wasted a minute.
Thought I'd come in 4th behind Wally, tRicky and Paul Tilbrook. But apparently I came in ahead of Paul to take 3rd to ensure that the placings of the last race were replicated.
Thanks to Tooms and Dalto and families for a fun course.
Only Wally and tRicky got away on the paddle and I think I got off the water a couple of minutes behind tRicky as he was still in sight.
Transitioning to the run I managed to leave my control card behind and had to go back to get it wasting 3 minutes.
On the bike I wasted a little bit of time after getting the control in the canals area, looking for the already collected paddle control. Lots of people around heading up to Mandurah, all seemingly looking for the control about a third of the way there, so I pushed on to try to get clear.
Andre and Saz with me at the last control along the estuary before riding with Andre until I pretty much randomly doubled back into surburbia rather than taking the track near the channel, wasted even more time thinking I should be finding canal estates on the wrong side of Mandurah Rd before eventually working out where I was, lost about 6 minutes to Andre on this leg and got into the next transition behind nearly everyone else.
Bonus controls on the second run looked about 500m apart for 5 minutes bonus each so well worth it even if running speed got down to 6min k's especially since we'd run the map for a MetrO event earlier in the year. Lucky someone found the relocated control on the tree for me. Passed tRicky and Andre heading the other way when I got to the beach. And passed them again as they started the final bike leg whilst I was still running.
Took a dud route at the start of the bike, misled by seeing others head out that way perhaps. And when I finally got to the beach again I wasn't sure where I was so did a slight detour north to make sure I hadn't overshot the control, but only wasted a minute.
Thought I'd come in 4th behind Wally, tRicky and Paul Tilbrook. But apparently I came in ahead of Paul to take 3rd to ensure that the placings of the last race were replicated.
Thanks to Tooms and Dalto and families for a fun course.
Friday Jun 22, 2012 #
6 AM
Road Bike (Commute) 1:47:57 51.27 km (28.5 kph) +68m
ahr:149 max:172 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
2.5 degrees when I left home, 0.0 at Jandakot when I was near there. Thought it might warm up when I got to the freeway and it was getting light, but it didn't really.
After putting no effort in the whole way I had nothing left for the Dalkeith loop and had to stand up for every little incline.
2.5 degrees when I left home, 0.0 at Jandakot when I was near there. Thought it might warm up when I got to the freeway and it was getting light, but it didn't really.
After putting no effort in the whole way I had nothing left for the Dalkeith loop and had to stand up for every little incline.
5 PM
Road Bike (Commute) 1:50:06 49.66 km (27.1 kph) +96m
ahr:141 max:163 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Back was killing me all day, everytime I stood up after sitting down for a while it had seized up.
Didn't have any energy for the ride home despite having BBQ chicken and fried rice for lunch and Teryaki chicken for second lunch.
Passed a chick on the narrows who caught up soon after and latched on before eventually taking a turn on the front leading upto Canning Bridge and occassionally going in front. I think she was still behind me till around Farrington Rd or so but I've got no idea where she disappeared.
Was barely ticking over by the time I got to Rowley Rd, where it seemed to get extra cold, I felt cold the rest of the way home, somehow it felt as cold as in the morning.
Eventually got home and froze through satay chicken for dinner, before heading for a very hot shower.
Back was killing me all day, everytime I stood up after sitting down for a while it had seized up.
Didn't have any energy for the ride home despite having BBQ chicken and fried rice for lunch and Teryaki chicken for second lunch.
Passed a chick on the narrows who caught up soon after and latched on before eventually taking a turn on the front leading upto Canning Bridge and occassionally going in front. I think she was still behind me till around Farrington Rd or so but I've got no idea where she disappeared.
Was barely ticking over by the time I got to Rowley Rd, where it seemed to get extra cold, I felt cold the rest of the way home, somehow it felt as cold as in the morning.
Eventually got home and froze through satay chicken for dinner, before heading for a very hot shower.
C • tRice 13
Thursday Jun 21, 2012 #
6 AM
Road Bike (Red Rock) 1:34:27 [0] 50.7 km (32.2 kph)
shoes: Road Bike - Giant Defy2 (I thi
Made it just close enough to on time, just before they rolled out. No tRicky or BB. I pretty much just sat on the back to work out what was happening. We were mixed up with the Broad group at the Mt Henry sprint and heading onto Mt Henry a couple of guys I thought were in our group headed south down the freeway path, but I thought some were heading north on Mt Henry, but I ended up in the broad group and never saw the Red Rock group again.
By myself from the narrows until another group came past heading up the hill to Andre's Rd, so I sat on the back of them upto the CCGS roundabout where I looped back to work.
By myself from the narrows until another group came past heading up the hill to Andre's Rd, so I sat on the back of them upto the CCGS roundabout where I looped back to work.
5 PM
Running intervals (City Beach Oval) 1:19:37 12.78 km (6:14 / km)
ahr:147 max:186 shoes: Adidas Supernova Glide 3 Green
Thought I may have been on my own, but Ann turned up just on time so we headed down to the start of the reps.
Session was 6 reps of 1km at "I"pace (4:02 for me) with jog recovery (minimum 3mins) back to the start.
Andre turned up before we started the first rep. Had an extra long recovery after the first to make sure Ann was heading the right way.
4:07
4:05
4:08
4:02
4:07
4:05
Only managed to make my target once, but it was pretty dark along the bottom and very dark after the turn near the traffic lights.
Session was 6 reps of 1km at "I"pace (4:02 for me) with jog recovery (minimum 3mins) back to the start.
Andre turned up before we started the first rep. Had an extra long recovery after the first to make sure Ann was heading the right way.
4:07
4:05
4:08
4:02
4:07
4:05
Only managed to make my target once, but it was pretty dark along the bottom and very dark after the turn near the traffic lights.
Tuesday Jun 19, 2012 #
9 AM
Running long (Home-Bungedore-Home) 2:59:47 30.01 km (5:59 / km) +500m 5:32 / km
ahr:161 max:178 shoes: Salomon XA 3D Ultra2 No.1 Gree
Found 30 and even scrapped it in under 3 hrs.
After dropping Belinda at Murdoch then getting the kids to school late (as planned). I got running on a tight timeline, could only just fit in 3 hrs before Belinda would probably be ready to be picked up, if I started at 9:15, I started more like 9:45.
Anyway if I could hold 5min k's I could knock it off in 2.5hrs. Was going nicely early but once I got to bungendore and had to climb the hill things slowed down like they always do.
Nice and drizzley and misty up on the hill. Was a bit surprised to come past the back of some houses when I thought I was approaching Admiral Rd, also surprised to pass the back of Armadale Christian College which now has a very nice looking high roped course as well as it's abseil transmission tower (could make a nice element for an adventure race if someone had the right contacts).
Missed a call on my phone which could have been the hospital saying Belinda was ready to be picked up, or could have been someone at work following up the text message I'd got earlier. In any case since I was 1.5hrs from home I hoped it wasn't the hospital.
Must have been just after this that I started wondering where I was and which way I was going since I hadn't got down to Wungong dam like I'd planned.
The mist was concealing any evidence of where the sun was and the plane sounds didn't really seem to be going where I thought they should be any more. So I decided to get my compass out, but it wasn't in it's spot, so I had to bring up the "map" on my GPS, to discover that I'd managed to turn north up a track that I thought was heading south, because I'd been heading west when I hit it when I thought I'd been heading east. I'd managed to then spiral out of control and spent 20 mins looping around.
So I headed back towards the more familiar parts of Bungendore and picked a track that I recognised to head back out the way I'd come in.
As usual life was getting tough heading back through Darling Downs, decided I'd have to add the short loop near home to get to 30km. About half an hour from home Belinda rang to say she was ready to be picked up, so I said I'd be there in a bout an hour. Pushed hard the lsat never ending 6 k's to scrape in under 3hrs, with a painful overshoot of home to get the last 2 k's. Calves tried very hard to seize up as soon as I finished.
Eventually got to Murdoch just in time to glimpse Belinda at the far end of the corridor being wheeled back to recovery. After a fair wait I went to find out what was happening since I had to go back for the kids very soon. I then put in a pretty good effort of trying to faint and had to called Belinda's Mum who fortunately could get the kids. Gave up waiting when my parking ticket had well and truly run out and headed to Belinda's Mum's place. Finally picked Belinda up about 6pm.
Wet paddling gear is still in the back of the ute from yesterday, hopefully I'll get that sorted out tomorrow.
After dropping Belinda at Murdoch then getting the kids to school late (as planned). I got running on a tight timeline, could only just fit in 3 hrs before Belinda would probably be ready to be picked up, if I started at 9:15, I started more like 9:45.
Anyway if I could hold 5min k's I could knock it off in 2.5hrs. Was going nicely early but once I got to bungendore and had to climb the hill things slowed down like they always do.
Nice and drizzley and misty up on the hill. Was a bit surprised to come past the back of some houses when I thought I was approaching Admiral Rd, also surprised to pass the back of Armadale Christian College which now has a very nice looking high roped course as well as it's abseil transmission tower (could make a nice element for an adventure race if someone had the right contacts).
Missed a call on my phone which could have been the hospital saying Belinda was ready to be picked up, or could have been someone at work following up the text message I'd got earlier. In any case since I was 1.5hrs from home I hoped it wasn't the hospital.
Must have been just after this that I started wondering where I was and which way I was going since I hadn't got down to Wungong dam like I'd planned.
The mist was concealing any evidence of where the sun was and the plane sounds didn't really seem to be going where I thought they should be any more. So I decided to get my compass out, but it wasn't in it's spot, so I had to bring up the "map" on my GPS, to discover that I'd managed to turn north up a track that I thought was heading south, because I'd been heading west when I hit it when I thought I'd been heading east. I'd managed to then spiral out of control and spent 20 mins looping around.
So I headed back towards the more familiar parts of Bungendore and picked a track that I recognised to head back out the way I'd come in.
As usual life was getting tough heading back through Darling Downs, decided I'd have to add the short loop near home to get to 30km. About half an hour from home Belinda rang to say she was ready to be picked up, so I said I'd be there in a bout an hour. Pushed hard the lsat never ending 6 k's to scrape in under 3hrs, with a painful overshoot of home to get the last 2 k's. Calves tried very hard to seize up as soon as I finished.
Eventually got to Murdoch just in time to glimpse Belinda at the far end of the corridor being wheeled back to recovery. After a fair wait I went to find out what was happening since I had to go back for the kids very soon. I then put in a pretty good effort of trying to faint and had to called Belinda's Mum who fortunately could get the kids. Gave up waiting when my parking ticket had well and truly run out and headed to Belinda's Mum's place. Finally picked Belinda up about 6pm.
Wet paddling gear is still in the back of the ute from yesterday, hopefully I'll get that sorted out tomorrow.
Monday Jun 18, 2012 #
7 AM
Paddling (Crawley-Dalkeith) 1:01:27 8.42 km (8.2 kph) +2m
ahr:125 max:141 shoes: Bashed up SRS
Pretty boring paddle, attacked by nasty seagulls heading out past the moored boats so avoided them on the way back.
Sunday Jun 17, 2012 #
Event: Langford Park (MTBO)
10 AM
Mtn Bike race (Langfprd Park MTBO) 2:31:08 35.3 km (14.0 kph) +551m
ahr:146 max:180 shoes: Scott Spark 60 2011
Enjoyed the first half of the course, with less map detail, was able to ride hard and my legs were hurting pretty early. Lost some time with the indistinct track into 5, if I could work out which way up the cliff like bits were I may have found it quicker, instead got led into it by Nancy as someone else was coming out.
Pretty clean through to 9, I knew tRicky wasn't too far behind by now and was hoping he'd get past in time to lead me into the messy stuff at 10, right on time he came past, then led me astray and instead of following him back the right way I did my own thing and wasted more time.
Generally clean after that but led Janet on a slight detour between 13 and 14.
Pretty clean through to 9, I knew tRicky wasn't too far behind by now and was hoping he'd get past in time to lead me into the messy stuff at 10, right on time he came past, then led me astray and instead of following him back the right way I did my own thing and wasted more time.
Generally clean after that but led Janet on a slight detour between 13 and 14.
Friday Jun 15, 2012 #
6 AM
Road Bike (Commute) 1:45:05 51.31 km (29.3 kph) +77m
ahr:155 max:170 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs - Claremont inc. Dalkeith loop
Dark and misty to the freeway, clear glasses became fogged up and useless for a while but once it was light they dried out so I could wear them again.
Noticed someone 50-100m back after Berrigen Dve so since he seemed to be riding a similar pace to me I eased off to let him catch, then he flew past, so I jumped in behind. I took a turn for a while before he went ahead at the start of the neutral zone. I could cruise through the detours too much as he kept gapping me on all the slow corners. Took a turn or 2 each through to the narrows.
Turned around just before the CCGS roundabout to avoid the traffic jam of CCGS mums.
Dark and misty to the freeway, clear glasses became fogged up and useless for a while but once it was light they dried out so I could wear them again.
Noticed someone 50-100m back after Berrigen Dve so since he seemed to be riding a similar pace to me I eased off to let him catch, then he flew past, so I jumped in behind. I took a turn for a while before he went ahead at the start of the neutral zone. I could cruise through the detours too much as he kept gapping me on all the slow corners. Took a turn or 2 each through to the narrows.
Turned around just before the CCGS roundabout to avoid the traffic jam of CCGS mums.
5 PM
Road Bike (Commute) 1:38:21 50.05 km (30.5 kph) +97m
ahr:157 max:174 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Good times. Great ride. A+++
Driver tried pulling out in front of me at the new UWA roundabout, I yelled at her so she stopped half way into the road to let me through. Pedestrian was about to walk in front of me on the path approaching Mts Bay Rd, so I yelled at him and he stumlbed around, staying out of the way. Slow rider was all over the place in front of me along Mts Bay path, so I yelled at him, a couple of times before I went round him.
Soon after the rider who'd been behind me after he joined the cyclelane back near the roundabout, commented on my good fortune. I replied that I'd been expecting bridesmaids at the boathouse. I guess the boathouse was having a rest after been photographed this morning anf Monday morning, really how many people need a photo of sunrise from the boatshed?
Anyway heading down off the narrows I felt like going fast and holding the pace, some sat behind all the way to Canning Bridge, I was hoping he'd take a turn, but the only turn he took was turn off.
Was feeling like putting some effort into the ride and was a bit ahead of par when I got to Leach Hwy then a bit behind after getting across Leach Hwy. Slight drizzle approaching Cockburn Central and packed away the glasses once they fogged up. Back on par by the time I got off the freeway.
Drizzle settled in a bit heavier along Rowley Rd, visibilty getting a bit crap at the crappiest bit of Rowley Rd, just before Nicholson Rd. Kept pushing hard and just got across Tonkin Hwy on a green arrow.
Very happy to do a 50km at 30kph. Hopefully this might be the start of some hard commute rides rather than my recent plods. Pity I didn't quite get the 100km at 30kph for the day.
Good times. Great ride. A+++
Driver tried pulling out in front of me at the new UWA roundabout, I yelled at her so she stopped half way into the road to let me through. Pedestrian was about to walk in front of me on the path approaching Mts Bay Rd, so I yelled at him and he stumlbed around, staying out of the way. Slow rider was all over the place in front of me along Mts Bay path, so I yelled at him, a couple of times before I went round him.
Soon after the rider who'd been behind me after he joined the cyclelane back near the roundabout, commented on my good fortune. I replied that I'd been expecting bridesmaids at the boathouse. I guess the boathouse was having a rest after been photographed this morning anf Monday morning, really how many people need a photo of sunrise from the boatshed?
Anyway heading down off the narrows I felt like going fast and holding the pace, some sat behind all the way to Canning Bridge, I was hoping he'd take a turn, but the only turn he took was turn off.
Was feeling like putting some effort into the ride and was a bit ahead of par when I got to Leach Hwy then a bit behind after getting across Leach Hwy. Slight drizzle approaching Cockburn Central and packed away the glasses once they fogged up. Back on par by the time I got off the freeway.
Drizzle settled in a bit heavier along Rowley Rd, visibilty getting a bit crap at the crappiest bit of Rowley Rd, just before Nicholson Rd. Kept pushing hard and just got across Tonkin Hwy on a green arrow.
Very happy to do a 50km at 30kph. Hopefully this might be the start of some hard commute rides rather than my recent plods. Pity I didn't quite get the 100km at 30kph for the day.
Thursday Jun 14, 2012 #
6 AM
Road Bike (Not quite Red Rock) 1:26:08 42.02 km (29.3 kph) +155m
ahr:153 max:178 shoes: Road Bike - Giant Defy2 (I thi
Missed the start after loosing too much time making a pit stop at work. So followed my closest guess to what the Red Rock route may be. Cold wet and dark for probably the first half of the ride.
Couldn't be bothered crossing Canning Hwy to loop around Mt Henry, but added the Dalkeithg loop at the end.
Ended up being a bit too much like a commute ride for my liking.
Couldn't be bothered crossing Canning Hwy to loop around Mt Henry, but added the Dalkeithg loop at the end.
Ended up being a bit too much like a commute ride for my liking.
5 PM
Running (GC5kTT) 51:43 8.33 km (6:13 / km) +99m 5:52 / km
ahr:154 max:189 shoes: Adidas Supernova Glide 3 Green
Didn't really feel like running, it was cold I was tired, but did anyway. Tried to take it easy early on and keep the pace around 4min/k. Got a bit slow on the hills but managed a respectable 20:33, not far off my PB of 20:20.
Tuesday Jun 12, 2012 #
9 AM
Running long (Home-Oakford-Wandi-...) 2:44:20 27.35 km (6:01 / km) +23m 5:59 / km
ahr:161 max:174 shoes: Salomon XA 3D Ultra2 No.1 Gree
Took a while to get organised after dropping the kids off, couldn't decide how cold and wet it would be, eventually went for tights and a t-shirt with a thermal and raincoat in the backpack. Almost had my shoes on before thinking I'd better goo my feet before running for a couple of hours in the rain. Just heading out the door when a big downpour hit, luckily I had to go back in to get my GPS, by which time the rain had eased.
Plan was about 25km and inspired by Dolf's talk of sand trails firmed down by the rain I decided to head across Oakford to Jandakot Regional Park and make it over to Magenup Equestrian centre whilst I was there.
Took a reasonably direct route to JRP and got to it after 8km walked a bit to practice eating, over to the riding arena then down towards Anketell Rd, headed under the transmission lines just north of Anketell Rd which turned out to be a killer as the sand was still deep and boggy and turns out to be Belinda's favourite spot for hooning on Speedy. Since I wasn't enjoying the sand I walked a bit more and practised eating some more.
Eventually got out of there and hit Pony Pl but initially thought it was Nicholson Rd as I was approaching it, worked out where I was and headed back over Nicholson Rd the way I came.
By the time I got back to the Berriga drain around 19km I was pretty much over it and getting back to the crossing point seemed to take forever and especially with the prospect of more boggy sand over the other side (no idea how an abandoned Barina made it up there also noticed dry sand in my foot prints from on the way out which probably explains why the sand wasn't the least bit firm).
Extra loop into the NE corner of Oakford, completely over it by then and just wanted to get to the magic portal, couldn't pick up the pace at all and soo many huge barking dogs that run up to the fence around there and not as much trails as I'd hoped, to much road. Then once through the underpass I took the path along the Tonkin Hwy which was pretty hard on the feet, so cut the corner of the road reserve at the end.
Ended up a couple of k's over plan. Consolation is that I just have one more long run planned before the next rogaine then I won't have anything major to train for for a while. Oh except Espresso, damn.
Plan was about 25km and inspired by Dolf's talk of sand trails firmed down by the rain I decided to head across Oakford to Jandakot Regional Park and make it over to Magenup Equestrian centre whilst I was there.
Took a reasonably direct route to JRP and got to it after 8km walked a bit to practice eating, over to the riding arena then down towards Anketell Rd, headed under the transmission lines just north of Anketell Rd which turned out to be a killer as the sand was still deep and boggy and turns out to be Belinda's favourite spot for hooning on Speedy. Since I wasn't enjoying the sand I walked a bit more and practised eating some more.
Eventually got out of there and hit Pony Pl but initially thought it was Nicholson Rd as I was approaching it, worked out where I was and headed back over Nicholson Rd the way I came.
By the time I got back to the Berriga drain around 19km I was pretty much over it and getting back to the crossing point seemed to take forever and especially with the prospect of more boggy sand over the other side (no idea how an abandoned Barina made it up there also noticed dry sand in my foot prints from on the way out which probably explains why the sand wasn't the least bit firm).
Extra loop into the NE corner of Oakford, completely over it by then and just wanted to get to the magic portal, couldn't pick up the pace at all and soo many huge barking dogs that run up to the fence around there and not as much trails as I'd hoped, to much road. Then once through the underpass I took the path along the Tonkin Hwy which was pretty hard on the feet, so cut the corner of the road reserve at the end.
Ended up a couple of k's over plan. Consolation is that I just have one more long run planned before the next rogaine then I won't have anything major to train for for a while. Oh except Espresso, damn.
Monday Jun 11, 2012 #
7 AM
Running (Kings Park) 49:03 9.28 km (5:17 / km) +84m 5:03 / km
ahr:156 max:173 shoes: Adidas Supernova Glide 3 Green
I think these were junk k's. Fair bit of debris around and a bunny hopping around on the grass overlooking the city.
At the far end I got a bit annoyed at how slow I'd been going and soon after I managed to pick up the pace a bit. So I guess that makes it a build session.
At the far end I got a bit annoyed at how slow I'd been going and soon after I managed to pick up the pace a bit. So I guess that makes it a build session.
Sunday Jun 10, 2012 #
Event: OAWA Relay Champs
10 AM
Orienteering race (Curtin University Stadium) 15:52 3.15 km (5:02 / km) +25m 4:51 / km
ahr:185 max:195 shoes: Adidas Supernova Glide 3 Green
2nd leg.
Sten ran first and came in just behind Fletch. I was a bit caught out as I'd just done some run throughs and hadn't quite had as much recovery as I'd have liked to.
Caught Wil on the way to 1 and we leap frogged for a while leading each other astray/to controls, eventually I got a bit clear I think on the way to 9, not sure how far clear as I didn't really look back and couldn't hear him behind me.
Opened up some extra gap on the last 2 legs to set Sten off on the 3rd leg with a bit of a lead.
Sten ran first and came in just behind Fletch. I was a bit caught out as I'd just done some run throughs and hadn't quite had as much recovery as I'd have liked to.
Caught Wil on the way to 1 and we leap frogged for a while leading each other astray/to controls, eventually I got a bit clear I think on the way to 9, not sure how far clear as I didn't really look back and couldn't hear him behind me.
Opened up some extra gap on the last 2 legs to set Sten off on the 3rd leg with a bit of a lead.
Orienteering (Curtin University Stadium) 16:49 [3] 3.0 km (5:36 / km)
shoes: Adidas Supernova Glide 3 Green
Sten came in from the 3rd leg not too far behind fletch (not bad for someone coming off minimal training lately).
And I forgot to start my GPS so not sure I got the time and dist. right.
So once again started behind Wil, initial thought was to close the gap quickly, but heading up the hill I was already starting to slow so changed to slowly reeling him in, since catching him and then trying to slowly get away would have allowed him to hang on too easily.
So I followed behind till Wil took a different route between 7 and 8, he was just ahead going round the library, then we had a standoff at the top of the stairs, checking our maps to work out if 9 was down the stairs since a mistake here by either of us would have let the other get away.
Then with a long open leg to 10 I went hard to try to get away but I think Wil stayed close behind right through to the second last control which we punched together.
Smash to the light post which Wil spotted late giving me some extra space before sprinting to the line to get the win by 2 seconds.
Great fun racing Wil, very much like some of our hard interval sessions running against each other. Also kinda funny having raced with Wil on the same team last week and now racing with him again this week on opposing teams.
And thanks to Sten for setting us up and keeping Fletch in sight.
And I forgot to start my GPS so not sure I got the time and dist. right.
So once again started behind Wil, initial thought was to close the gap quickly, but heading up the hill I was already starting to slow so changed to slowly reeling him in, since catching him and then trying to slowly get away would have allowed him to hang on too easily.
So I followed behind till Wil took a different route between 7 and 8, he was just ahead going round the library, then we had a standoff at the top of the stairs, checking our maps to work out if 9 was down the stairs since a mistake here by either of us would have let the other get away.
Then with a long open leg to 10 I went hard to try to get away but I think Wil stayed close behind right through to the second last control which we punched together.
Smash to the light post which Wil spotted late giving me some extra space before sprinting to the line to get the win by 2 seconds.
Great fun racing Wil, very much like some of our hard interval sessions running against each other. Also kinda funny having raced with Wil on the same team last week and now racing with him again this week on opposing teams.
And thanks to Sten for setting us up and keeping Fletch in sight.
Friday Jun 8, 2012 #
6 AM
Road Bike (Commute) 1:43:25 51.05 km (29.6 kph) +66m
ahr:159 max:180 shoes: Road Bike - Giant Defy2 (I thi
5 PM
Road Bike (Commute) 1:46:33 50.79 km (28.6 kph) +77m
ahr:155 max:182 shoes: Road Bike - Giant Defy2 (I thi
Thursday Jun 7, 2012 #
5 PM
Running intervals (Durston - light poles) 1:08:01 11.63 km (5:51 / km) +334m 5:07 / km
ahr:156 max:189 shoes: Adidas Supernova Glide 3 Green
Two less light poles each rep. till there are none. Second set the same but drop the first (longest rep).
Stomache was getting a bit sore halfway through, probably felt worst towards the end of the recoveries. Fletch was well ahead on the first set before pullin gthe pin on the second set. Andre and Anne were not too far behind me most of the time, except when Andre caught me on about the 4th rep then dropped back again.
3:14, 2:54, 2:30, 1:54, 1:22, 0:52, 0:23
- : -- 2:39, 2:21, 1:48, 1:18, 0:48, 0:20, 0:18
Bonus last rep on the second set to finish with Andre and Anne.
Legs were getting a lot slower at the end of the longer reps, but given my legs weren't completely stuffed at the end, maybe I should have gone harder.
Stomache was getting a bit sore halfway through, probably felt worst towards the end of the recoveries. Fletch was well ahead on the first set before pullin gthe pin on the second set. Andre and Anne were not too far behind me most of the time, except when Andre caught me on about the 4th rep then dropped back again.
3:14, 2:54, 2:30, 1:54, 1:22, 0:52, 0:23
- : -- 2:39, 2:21, 1:48, 1:18, 0:48, 0:20, 0:18
Bonus last rep on the second set to finish with Andre and Anne.
Legs were getting a lot slower at the end of the longer reps, but given my legs weren't completely stuffed at the end, maybe I should have gone harder.
Sunday Jun 3, 2012 #
9 AM
Rogaining race (Minnenooka) 12:11:42 69.49 km (10:32 / km) +1618m 9:26 / km
ahr:149 max:243 shoes: Salomon XA 3D Ultra2 No.1 Gree
Note: for those who don't read to the end and can't read between the lines: Wil had plenty left at the end and was actually physically pushing me along at times AND was making the decisions on what to cut based on who far he thought I could go, because I definitely was keeping up.
What to say?
Wil and I planned about 70km with extra options to get all but 2 controls which would have added up to about 76.5km and the option to dro pa fwe k's near the end. Fletch and tRicky said before the start that they'd planned the lot so I thought we needed to keep that option open as long as possible to see if it was possible.
We started with a little loop to the middle of the course before heading out to the western edge. Tim and Joe were off running ahead to the first control before heading a different way, not to be seen again.
Strangely the 20 pointers on the inner loop didn't hurt the pts/km so weren't too bad to pick up early. But by the time we got to the western edge we decided it wasn't worth doing 25 and 46 which were early options
Nav was smooth early on with Wil lagging slightly heading up to 106 on the NW corner and Wil decided to packs off for the the short run in and out of the nice secluded/shelterd valley, which I think would make a very nice camping spot/defensive position. Unfortunately Wil left the control card in his pack so he had to run back for it, then once Wil got back to the control I ran ahead to grab Wil's pack so he could cut the corner slightly.
Smooth for a bit longer till I took us the wrong way out of 105, heading towards 51 which was an optional we'd decided to leave instead of heading to 66 then 57 which an optional we added in. Didn't cost too much time but nav to 66 was put off a bit and I took us to the wrong knoll on the way.
Continued nicely out the the eastern edge of the course by now ... more to come just need to upload a trimmed gps track ... that's better, about 15 mins behind schedule and my stomach was getting unhappy, experiment of carrying a bottle to fill with water at controls and have gatorade in my bladder was maybe working up to this stage.
96 was really slow to bash through thick vegetation up to the knoll and slow again back down the other side. We were a bit loose getting 60 and by the time we got it I'd forgotten that I wanted to fill my waterbottle until we were well on the way to 100.
Pretty messy getting 40 hit the gully low but went lower looking for it before heading up to it. We were now a couple of controls behind, so dropped 45, 76 and 47 (our next water) from the plan to get back on time. I was having big stomach troubles by now, gatorade was too sweet to drink, even though it was only half strength. At some stage Wil gave me whatever concoction he had in his water bottle, which was drinkable for a while.
More slight messyness around 30 and 67. Wil decided to drop 62 near the end (our last water) and which gave us the reversed 94 and 103 option. I struggled big time heading up the knoll to 103, feeling very hot.
By the time we got 43 we didn't have much time left so left the final option of grabbing 33 before heading in.
Very close result in the end, top 3 teams only seperated by 10 points, all 3 could have grabbed an extra control (perhaps us less so without going into a whole new world of pain). Don't tell Wil I said this, but I think the results were a fair indication of how the teams performed on the day, sorry Wil.
Shorts and light gaiters weren't ideal now I know exactly what these thistles they talk of are. Wil had plenty left at the end and was pushing me along at times, we probably should have got 62 after all, it would have been faster going and avoided contouring over steep grounf from 103 to 73.
Plan for next time? Water in bladder, gatorade in bottle, and possibly go back to sandwiches or rolls and eat more. Hopefully I can work it out before I become another victim of not having the stomach for going hard.
Disclaimer: comments made in this log may not be well thought out, well composed or well considered and as such should not be reproduced with out prior consultation.
What to say?
Wil and I planned about 70km with extra options to get all but 2 controls which would have added up to about 76.5km and the option to dro pa fwe k's near the end. Fletch and tRicky said before the start that they'd planned the lot so I thought we needed to keep that option open as long as possible to see if it was possible.
We started with a little loop to the middle of the course before heading out to the western edge. Tim and Joe were off running ahead to the first control before heading a different way, not to be seen again.
Strangely the 20 pointers on the inner loop didn't hurt the pts/km so weren't too bad to pick up early. But by the time we got to the western edge we decided it wasn't worth doing 25 and 46 which were early options
Nav was smooth early on with Wil lagging slightly heading up to 106 on the NW corner and Wil decided to packs off for the the short run in and out of the nice secluded/shelterd valley, which I think would make a very nice camping spot/defensive position. Unfortunately Wil left the control card in his pack so he had to run back for it, then once Wil got back to the control I ran ahead to grab Wil's pack so he could cut the corner slightly.
Smooth for a bit longer till I took us the wrong way out of 105, heading towards 51 which was an optional we'd decided to leave instead of heading to 66 then 57 which an optional we added in. Didn't cost too much time but nav to 66 was put off a bit and I took us to the wrong knoll on the way.
Continued nicely out the the eastern edge of the course by now ... more to come just need to upload a trimmed gps track ... that's better, about 15 mins behind schedule and my stomach was getting unhappy, experiment of carrying a bottle to fill with water at controls and have gatorade in my bladder was maybe working up to this stage.
96 was really slow to bash through thick vegetation up to the knoll and slow again back down the other side. We were a bit loose getting 60 and by the time we got it I'd forgotten that I wanted to fill my waterbottle until we were well on the way to 100.
Pretty messy getting 40 hit the gully low but went lower looking for it before heading up to it. We were now a couple of controls behind, so dropped 45, 76 and 47 (our next water) from the plan to get back on time. I was having big stomach troubles by now, gatorade was too sweet to drink, even though it was only half strength. At some stage Wil gave me whatever concoction he had in his water bottle, which was drinkable for a while.
More slight messyness around 30 and 67. Wil decided to drop 62 near the end (our last water) and which gave us the reversed 94 and 103 option. I struggled big time heading up the knoll to 103, feeling very hot.
By the time we got 43 we didn't have much time left so left the final option of grabbing 33 before heading in.
Very close result in the end, top 3 teams only seperated by 10 points, all 3 could have grabbed an extra control (perhaps us less so without going into a whole new world of pain). Don't tell Wil I said this, but I think the results were a fair indication of how the teams performed on the day, sorry Wil.
Shorts and light gaiters weren't ideal now I know exactly what these thistles they talk of are. Wil had plenty left at the end and was pushing me along at times, we probably should have got 62 after all, it would have been faster going and avoided contouring over steep grounf from 103 to 73.
Plan for next time? Water in bladder, gatorade in bottle, and possibly go back to sandwiches or rolls and eat more. Hopefully I can work it out before I become another victim of not having the stomach for going hard.
Friday Jun 1, 2012 #
6 AM
Running (Kings Park) 38:52 6.95 km (5:36 / km) +67m 5:20 / km
ahr:154 max:170
Just for something to do before work instead of riding to work.
Paid the price driving home with the crawl down the freeway. Shiny new lane opened up south of South St. Surprising 5 lanes into 2 doesn't work any better than 4 lanes into 2. Almost got up to a reasonable speed by the time I bugged out at Armadale Rd.
Paid the price driving home with the crawl down the freeway. Shiny new lane opened up south of South St. Surprising 5 lanes into 2 doesn't work any better than 4 lanes into 2. Almost got up to a reasonable speed by the time I bugged out at Armadale Rd.