Training Log Archive: shanelIn the 30 days ending Sep 30, 2012:
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Friday Sep 28, 2012 #
6 AM
Road Bike (Commute) 1:41:14 48.72 km (28.9 kph) +82m
ahr:152 max:168 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Gentle ride after a hard day yesterday.
Bonus bonus bonus detour that seemed to be very badly signposted, possibly luckily I was sitting behind someone else, but I'm not sure he took the right turns since it looked like we missed getting back on a newly reopened section of path south of Leach Hwy. Kept working with the same guy till be disappeared after Mt Henry.
More help after Canning Bridge and got a nice tow behind a Glen Parker around Mts Bay Rd.
I was a bit tired to do the bonus k's around Dalkeith, but didn't really want to do the Princess Rd hills either, opted for the hills.
Gentle ride after a hard day yesterday.
Bonus bonus bonus detour that seemed to be very badly signposted, possibly luckily I was sitting behind someone else, but I'm not sure he took the right turns since it looked like we missed getting back on a newly reopened section of path south of Leach Hwy. Kept working with the same guy till be disappeared after Mt Henry.
More help after Canning Bridge and got a nice tow behind a Glen Parker around Mts Bay Rd.
I was a bit tired to do the bonus k's around Dalkeith, but didn't really want to do the Princess Rd hills either, opted for the hills.
5 PM
Road Bike (Commute) 44:24 21.6 km (29.2 kph) +37m
ahr:156 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Rossmoyne
Shortcut home. Went out at lunch time to get an anniversary present and chose the heaviest chunk of rock possible to lug around in my backpack.
Jumped in behind some hipster flatbar, single speed, race wheels nutter heading towards the brewery. He seemed to be shaking his head that someone might choose to sit on his wheel.
Worked with someone else from the narrows heading into the wind, MTB nutter even did a turn before Canning Bridge. Kept following the other guy towards Rossmoyne, but apparently going left at Cranford instead of continuing down Beamish is the wrong way since he ended up a good 100m in front at Leach Hwy.
Shortcut home. Went out at lunch time to get an anniversary present and chose the heaviest chunk of rock possible to lug around in my backpack.
Jumped in behind some hipster flatbar, single speed, race wheels nutter heading towards the brewery. He seemed to be shaking his head that someone might choose to sit on his wheel.
Worked with someone else from the narrows heading into the wind, MTB nutter even did a turn before Canning Bridge. Kept following the other guy towards Rossmoyne, but apparently going left at Cranford instead of continuing down Beamish is the wrong way since he ended up a good 100m in front at Leach Hwy.
Thursday Sep 27, 2012 #
6 AM
Road Bike (Red Rock) 1:40:00 [4] 50.0 km (30.0 kph)
shoes: Road Bike - Giant Defy2 (I thi
Left my 310xt in the car to keep it nice and dry, but carried my logger instead, probably could have put them both in a bag in my pocket, maybe next time.
Mostly what tRicky said.
I tried to go to the front heading down to Leighton, but the wind stopped me, so I went back where I belong, which was OK whilst tRicky was leading but once bonus rider went to the front and tRicky decided to actually close his little gap and sit a bit closer to him, I was gone.
They let me catch up again at North Freo and I was happy to be able to hold tRicky's wheel heading up Preston Pt Rd hill, but when bonus rider went past and tRicky went with him I couldn't hold on. So was by myself trying to close the gap for a while until they eventually got out of sight.
I picked up a chick that I passed just before turning onto Pt Walter Rd and she sat behind me nearly all the way to Canning Hwy, but she disappeared just before I caught tRicky and bonus rider who stopped to wait for traffic.
Struggled to stay on as long as I could but lost contact again somewhere. Eventually caught upto tRicky who'd stopped for a break after bonus rider went a different way.
I put in a token effort for the Mt Henry sprint, but I didn't really going anywhere. Did a bit of work along the freeway, blah blah blah.
Saw the Barista mob waiting to cross under the narrows as we looped back from the underpasses, suggested to tRicky that we might cut back to the road, but I wasn't sure what tRicky wanted to do and I got stuck going through the brewery carpark and slip road whilst tRicky got on the road in front of the mob and hung onto them. I ended up too far off the back to have any hope of closing in, so did the road by myself instead.
Mostly what tRicky said.
I tried to go to the front heading down to Leighton, but the wind stopped me, so I went back where I belong, which was OK whilst tRicky was leading but once bonus rider went to the front and tRicky decided to actually close his little gap and sit a bit closer to him, I was gone.
They let me catch up again at North Freo and I was happy to be able to hold tRicky's wheel heading up Preston Pt Rd hill, but when bonus rider went past and tRicky went with him I couldn't hold on. So was by myself trying to close the gap for a while until they eventually got out of sight.
I picked up a chick that I passed just before turning onto Pt Walter Rd and she sat behind me nearly all the way to Canning Hwy, but she disappeared just before I caught tRicky and bonus rider who stopped to wait for traffic.
Struggled to stay on as long as I could but lost contact again somewhere. Eventually caught upto tRicky who'd stopped for a break after bonus rider went a different way.
I put in a token effort for the Mt Henry sprint, but I didn't really going anywhere. Did a bit of work along the freeway, blah blah blah.
Saw the Barista mob waiting to cross under the narrows as we looped back from the underpasses, suggested to tRicky that we might cut back to the road, but I wasn't sure what tRicky wanted to do and I got stuck going through the brewery carpark and slip road whilst tRicky got on the road in front of the mob and hung onto them. I ended up too far off the back to have any hope of closing in, so did the road by myself instead.
5 PM
Running intervals (Grass Farm loops) 1:14:38 12.72 km (5:52 / km) +222m 5:24 / km
ahr:157 max:195 shoes: Salomon XA Pro No.2 Black/Gree
4 x grass farm loops at threshold pace, with jog down recovery.
tRicky, Andre and Andrew along today.
I carefully calculated my threshold pace based on my GC5kTT time to be 4:20/k = 9:40 per loop, which looked like it would be very challenging.
So I got:
9:41 (4:22/k)
9:42 (4:20/k)
9:59 (4:28/k)
9:58 (4:28/k)
First one wasn't too hard, legs weren't feeling as tired as last weeks session. Second rep I was a bit slower on the first half and had to work hard to bring it back. 3rd was slower again on the first half and I couldn't get it back. A bit faster on the first half for the last rep but still too slow to bring it back.
4:20/k is probably a bit fast for me on this loop, but I could probably do it for the whole session on fresh legs. I'm not too sure what the indicators would be that it's above threshold intensity, the time blow out? would I have been able to maintain 4:25/k? As long as you can maintain consistent splits, is the intensity right?
tRicky, Andre and Andrew along today.
I carefully calculated my threshold pace based on my GC5kTT time to be 4:20/k = 9:40 per loop, which looked like it would be very challenging.
So I got:
9:41 (4:22/k)
9:42 (4:20/k)
9:59 (4:28/k)
9:58 (4:28/k)
First one wasn't too hard, legs weren't feeling as tired as last weeks session. Second rep I was a bit slower on the first half and had to work hard to bring it back. 3rd was slower again on the first half and I couldn't get it back. A bit faster on the first half for the last rep but still too slow to bring it back.
4:20/k is probably a bit fast for me on this loop, but I could probably do it for the whole session on fresh legs. I'm not too sure what the indicators would be that it's above threshold intensity, the time blow out? would I have been able to maintain 4:25/k? As long as you can maintain consistent splits, is the intensity right?
Tuesday Sep 25, 2012 #
10 AM
Running long (Home - Hills) 2:32:42 23.6 km (6:28 / km) +347m 6:02 / km
ahr:155 max:177 shoes: Salomon XA Pro No.2 Black/Gree
Got parked along side SW Hwy at Bungendore Park after dropping the kids at school, then realised I'd left my GPS at home, so drove back home. Wasted a heap of time not doing much at home before eventually running from home to Bungendore, took a map and tried to get in through the residential area east of the highway, but couldn't work out if it was public or private land. Eventually talked to some guy who'd come out of one of the properties and he said it's all private but I could cut through his place.
So headed straight up the hill through the bush instead of following up a creek like I'd planned. Didn't get mich further before I was halfway through my planned 2.5 hrs, so headed out the normal way with my distance looking like it'd be somewhat shorter than my planned 25km.
Tried to take another alternate route down a road reserve after crossing back over the highway, but it had some temporary looking gates across it and some sheep grazing, so I went back out to the highway and back the normal boring slog back home.
Had a bit of rain along the way and my 310xt took on a bit of water through the cracked screen again, think it will only be coming out in dry conditions or bagged up in the future. Wish I'd got a 910xt when they were going for $319.
So headed straight up the hill through the bush instead of following up a creek like I'd planned. Didn't get mich further before I was halfway through my planned 2.5 hrs, so headed out the normal way with my distance looking like it'd be somewhat shorter than my planned 25km.
Tried to take another alternate route down a road reserve after crossing back over the highway, but it had some temporary looking gates across it and some sheep grazing, so I went back out to the highway and back the normal boring slog back home.
Had a bit of rain along the way and my 310xt took on a bit of water through the cracked screen again, think it will only be coming out in dry conditions or bagged up in the future. Wish I'd got a 910xt when they were going for $319.
Friday Sep 21, 2012 #
6 AM
Running (Kings Park) 36:11 6.28 km (5:46 / km) +68m 5:28 / km
ahr:147 max:166 shoes: Adidas Supernova Glide 3 Green
Thursday Sep 20, 2012 #
5 AM
Road Bike warm up/down 1:43 0.48 km (16.8 kph) +11m
ahr:137 max:168 shoes: Road Bike - Giant Defy2 (I thi
Road Bike (Red Rock) 1:37:30 50.04 km (30.8 kph) +174m
ahr:161 max:190 shoes: Road Bike - Giant Defy2 (I thi
My return to Red Rock happened to coincide with tRicky's, but apparently in our absence the group has collapsed so it was just us, leaving tRicky to do all the work.
Rain had set in whilst I was at work getting geared up and it persisted for the first half of the ride. So I had to work hard to hold tRickys wheel most of the time since I couldn't sit in line and actually see much most of the time.
I'd just off near the end of Burke Dve, if I'd known we were nearly at Canning Hwy I could have probably held on a bit longer. Anyway was back behind tRicky when we got to Canning Hwy but just I thought he was pulling out he didn't, but I was, so after a quick a oh sh*#, hands not postioned for breaking and oh sh*#, breaks wet, I managed to only nudge tRicky without fully ejecting him into the oncoming traffic.
More comfortable ride after that with tRicky easing back a bit and my HR staying at more manageable levels and I even went to the front a little bit and it wasn't so wet and not so difficult to see.
Rain had set in whilst I was at work getting geared up and it persisted for the first half of the ride. So I had to work hard to hold tRickys wheel most of the time since I couldn't sit in line and actually see much most of the time.
I'd just off near the end of Burke Dve, if I'd known we were nearly at Canning Hwy I could have probably held on a bit longer. Anyway was back behind tRicky when we got to Canning Hwy but just I thought he was pulling out he didn't, but I was, so after a quick a oh sh*#, hands not postioned for breaking and oh sh*#, breaks wet, I managed to only nudge tRicky without fully ejecting him into the oncoming traffic.
More comfortable ride after that with tRicky easing back a bit and my HR staying at more manageable levels and I even went to the front a little bit and it wasn't so wet and not so difficult to see.
5 PM
Running intervals (Grass Farm) 1:04:38 10.1 km (6:24 / km) +184m 5:52 / km
ahr:151 max:182 shoes: Salomon XA 3D Ultra2 No.1 Gree
Finally managed to convince my mate Andrew to turn up to a session. tRicky and Andre along as well.
Grass Farm loops x3. Med, hard, flatout with jog down plus 30 sec recovery.
10:30, 10:24, 10:07
Legs felt very heavy for the whole session, but did feel like I was striding out a bit more comfortably on the last rep.
Grass Farm loops x3. Med, hard, flatout with jog down plus 30 sec recovery.
10:30, 10:24, 10:07
Legs felt very heavy for the whole session, but did feel like I was striding out a bit more comfortably on the last rep.
Tuesday Sep 18, 2012 #
9 AM
Running long (Byford Hills) 2:00:05 20.05 km (5:59 / km) +355m 5:30 / km
ahr:157 max:174 shoes: Salomon XA 3D Ultra2 No.1 Gree
I wasn't feeling to keen to do this run today, my calves have been sore since Sunday, but I did a quick run to the bedroom whilst getting the kids ready for school and that felt better than walking so figured I'd be fine once I got going.
I parked at the end of Beenyup Rd so it was straight up the hill from the start. Once I'd got up to the main north-south track I settled into a nice comfortable pace. Hadn't been able to find my map in the rush to get the kids to school so was just randomly working my way towards the SE. Around the 4km mark I thought I was heading east until I got to the fence corner and recognised that I'd looped round and was heading north.
Once across Admiral Rd I headed south into uncharted territory and approaching the 10k mark I started heading NE towards the dam until the random track I was on started looping around the wrong way, got the compass out to check but figured it would just come back out near where it went in from the old haul rd.
Once back on the haul rd I thought I'd better head back to known territory before I had a blow out on the planned distance. Nice run back down the scarp and just had to pad out a bit at the end to get 20km and 2hrs.
Quite a pleasant and comfortable run in the end, cool conditions, firm trails and exploring new territory. Now I wonder where that map got to.
I parked at the end of Beenyup Rd so it was straight up the hill from the start. Once I'd got up to the main north-south track I settled into a nice comfortable pace. Hadn't been able to find my map in the rush to get the kids to school so was just randomly working my way towards the SE. Around the 4km mark I thought I was heading east until I got to the fence corner and recognised that I'd looped round and was heading north.
Once across Admiral Rd I headed south into uncharted territory and approaching the 10k mark I started heading NE towards the dam until the random track I was on started looping around the wrong way, got the compass out to check but figured it would just come back out near where it went in from the old haul rd.
Once back on the haul rd I thought I'd better head back to known territory before I had a blow out on the planned distance. Nice run back down the scarp and just had to pad out a bit at the end to get 20km and 2hrs.
Quite a pleasant and comfortable run in the end, cool conditions, firm trails and exploring new territory. Now I wonder where that map got to.
Monday Sep 17, 2012 #
6 AM
Road Bike (Commute) 2:13:09 62.17 km (28.0 kph) +83m
ahr:158 max:238 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont + Prologue
Was already to roll down the driveway this morning when I realised I didn't have my HR chest strap on, thought about it for a second before deciding to quickly go back inside and grab it.
So dug my keys out of the saddle bag, went inside and grabbed it, oh but I'd decided to wear bib shorts, so backpack off, helmet off, shirt off, shoulder straps off, chest strap on, shoulder straps on, shirt on, helmet on and off I went now running a bit later than ideal.
Howling easterly was looking good and I was soon cruising down Rowley Rd making easy speed until approaching Nicholson Rd I realised .. backpack .. not on. So turned back .. into the wind and straight towards the sun.
So after a bonus half hour prologue, I grabbed the backpack and returned to an uneventful ride to work now an hour later than ideal.
Oh except the punter with flat pedals, baggy clothes who came past me along the drag strip, so I sat behind him for a while before taking a turn. He went back the the front before the narrows and he got across Mts Bay Rd whilst I had to wait for a break in the traffic. By the time I got across he was half way the the brewery, so I smashed it for a short while but it didn't look like I'd catch him and I didn't have much left anyway. Damns punters.
Was already to roll down the driveway this morning when I realised I didn't have my HR chest strap on, thought about it for a second before deciding to quickly go back inside and grab it.
So dug my keys out of the saddle bag, went inside and grabbed it, oh but I'd decided to wear bib shorts, so backpack off, helmet off, shirt off, shoulder straps off, chest strap on, shoulder straps on, shirt on, helmet on and off I went now running a bit later than ideal.
Howling easterly was looking good and I was soon cruising down Rowley Rd making easy speed until approaching Nicholson Rd I realised .. backpack .. not on. So turned back .. into the wind and straight towards the sun.
So after a bonus half hour prologue, I grabbed the backpack and returned to an uneventful ride to work now an hour later than ideal.
Oh except the punter with flat pedals, baggy clothes who came past me along the drag strip, so I sat behind him for a while before taking a turn. He went back the the front before the narrows and he got across Mts Bay Rd whilst I had to wait for a break in the traffic. By the time I got across he was half way the the brewery, so I smashed it for a short while but it didn't look like I'd catch him and I didn't have much left anyway. Damns punters.
5 PM
Road Bike (Commute) 1:35:31 50.02 km (31.4 kph) +79m
ahr:165 max:187 shoes: Road Bike - Giant Defy2 (I thi
Had been hanging out all day for the kick arse tailwind to get blown home.
Caught an MTBer with roaD wheels along Mts Bay, he was going reasonably well so I sat behind for a while before taking a turn. He went back to the front so I followed him past the narrows before looping back through the underpass.
TT guy was in front of me heading onto the narrows but he was a bit slow so I went past and could see no sign of him by the time I passed the Mill Pt Rd on ramp. Eventually he came past, FAST, so I jumped on and he went hard. I wasn't sure how long I'd be able to hold on when he got up to 45 kph, fortunately he started easing off eventually and when I went to the front going over Mt Henry he gave a sarcastic thank you for me doing some work, but he'd turned off by then and dropped back.
Had a bit of a chat with TT whilst waiting at Leach Hwy, but he disappeared as I led into the detours whilst baggy clothes, shiny bike guy started to shadow me. With the tailwind and smashfest with TT, I only had about a minute and a half to catch up aftger the detours, so I went hard with shodow still in tow. After a while he came along side to say he was working hard to hang on so couldn't do any work, but he appreciated the tow, which is fine by me, pretty much the same as I did with TT guy.
I eventually left shadow to he's own devices when I turned off at Rowley Rd, cross wind was a bit blustery but must have still been blowing me along as I was still going along quite nicely.
Overshot home and got the 50km just before I hit Thomas Rd. One of my fastest commutes and without all the time lost with the detours I could have been a lot faster. Only faster commute was 32.0 kph with a huge easterley blowing me to work.
Caught an MTBer with roaD wheels along Mts Bay, he was going reasonably well so I sat behind for a while before taking a turn. He went back to the front so I followed him past the narrows before looping back through the underpass.
TT guy was in front of me heading onto the narrows but he was a bit slow so I went past and could see no sign of him by the time I passed the Mill Pt Rd on ramp. Eventually he came past, FAST, so I jumped on and he went hard. I wasn't sure how long I'd be able to hold on when he got up to 45 kph, fortunately he started easing off eventually and when I went to the front going over Mt Henry he gave a sarcastic thank you for me doing some work, but he'd turned off by then and dropped back.
Had a bit of a chat with TT whilst waiting at Leach Hwy, but he disappeared as I led into the detours whilst baggy clothes, shiny bike guy started to shadow me. With the tailwind and smashfest with TT, I only had about a minute and a half to catch up aftger the detours, so I went hard with shodow still in tow. After a while he came along side to say he was working hard to hang on so couldn't do any work, but he appreciated the tow, which is fine by me, pretty much the same as I did with TT guy.
I eventually left shadow to he's own devices when I turned off at Rowley Rd, cross wind was a bit blustery but must have still been blowing me along as I was still going along quite nicely.
Overshot home and got the 50km just before I hit Thomas Rd. One of my fastest commutes and without all the time lost with the detours I could have been a lot faster. Only faster commute was 32.0 kph with a huge easterley blowing me to work.
Sunday Sep 16, 2012 #
Event: OAWA Long Champs
9 AM
Orienteering race 2:15:21 14.79 km (9:09 / km) +467m 7:54 / km
ahr:163 max:189 shoes: Salomon XA Pro No.2 Black/Gree
Forgot to start my watch at the start ...
tRicky had already caught and passed me on the way to 2, saw him coming out of 3 as I was going in, but I couldn't find it. Wasted heaps of time but eventually got it. Fletch headed in there as I came out with Sten close behind him. Fletch went past in the way to 4 and I still had him in sight till approaching 6 where some other random nomad went passed eventually dissapeared around 7.
Sten caught me around 11 and disappeared quickly after 12 as I headed towards the fence line thinking I'd follow the fences heading NE then take another fence up to 13. But I didn't get far before I decided to go north and right round the hill. Should have stuck with the original plan as I actually dropped a lot of height on the way round.
Crossed paths with nearly everyone else who where obviously much further round the double loop than me. Got a myself a bit confused on the way to 16, after folling the water course, passing near 21, I headed towards 22. Was nearly there before I realised what I was doing and turned back the right way to see Juffy intentionally heading for 22.
No sign of anyone else after that, wasted tons of time looking for 18 even though I'd seen the nearby fence bend before going in the first time. Pretty much over it by then.
Saw Kim Carroll about to go straight past 21 from below as I approached from the top.
Finished eventually.
Probably about as good as I could expect after a few weeks break from training (fitness seems to have disappeared a lot faster than I'd expected) and after only doing about one bush event this year. Need to understand all the pointy triangles and stuff a bit better to be able to make sense of which boulders are which.
tRicky had already caught and passed me on the way to 2, saw him coming out of 3 as I was going in, but I couldn't find it. Wasted heaps of time but eventually got it. Fletch headed in there as I came out with Sten close behind him. Fletch went past in the way to 4 and I still had him in sight till approaching 6 where some other random nomad went passed eventually dissapeared around 7.
Sten caught me around 11 and disappeared quickly after 12 as I headed towards the fence line thinking I'd follow the fences heading NE then take another fence up to 13. But I didn't get far before I decided to go north and right round the hill. Should have stuck with the original plan as I actually dropped a lot of height on the way round.
Crossed paths with nearly everyone else who where obviously much further round the double loop than me. Got a myself a bit confused on the way to 16, after folling the water course, passing near 21, I headed towards 22. Was nearly there before I realised what I was doing and turned back the right way to see Juffy intentionally heading for 22.
No sign of anyone else after that, wasted tons of time looking for 18 even though I'd seen the nearby fence bend before going in the first time. Pretty much over it by then.
Saw Kim Carroll about to go straight past 21 from below as I approached from the top.
Finished eventually.
Probably about as good as I could expect after a few weeks break from training (fitness seems to have disappeared a lot faster than I'd expected) and after only doing about one bush event this year. Need to understand all the pointy triangles and stuff a bit better to be able to make sense of which boulders are which.
Friday Sep 14, 2012 #
6 AM
Running (Kings Park) 33:21 6.23 km (5:21 / km) +68m 5:04 / km
ahr:158 max:183 shoes: Adidas Supernova Glide 3 Green
Short and easyish loosener.
Tuesday Sep 11, 2012 #
1 PM
Running long (Flat - Byford) 1:20:40 15.01 km (5:23 / km) +25m 5:20 / km
ahr:166 max:177
Had originally planned to park over at Bungendore Park and do a 15km hills run to ease back into my long runs. Eventually ran from home with 1hr 20 mins to get back before picking the kids up from school.
Headed out past the new school which actually has some buidlings with walls and even a roof or two now. Struggled up the massive hill to the trotting complex and didn't feel compfortable or able to get the speed up for the whole run.
Managed to just sqeeze in 15km for 25m of climb.
Headed out past the new school which actually has some buidlings with walls and even a roof or two now. Struggled up the massive hill to the trotting complex and didn't feel compfortable or able to get the speed up for the whole run.
Managed to just sqeeze in 15km for 25m of climb.
Monday Sep 10, 2012 #
6 AM
Road Bike (Commute) 1:45:21 48.54 km (27.6 kph) +84m
ahr:169 max:186 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
First ride on the road bike since before Espresso and it felt like hard work.
As soon as I got going my left cleat was maing a loud click everytime I pedalled. May have been some extra dirt in the cleats after running the bin down the front before I started (and waiting a few seconds for it to be emptied).
Was bracing myself approaching the freeway, waiting to see if the Rowley Rd dive bomber had made a return, but got through without incident.
Got on someone's wheel somewhere along the way and got a tow to the narrows, I wonder how annoying my nosiy cleat got.
First ride on the road bike since before Espresso and it felt like hard work.
As soon as I got going my left cleat was maing a loud click everytime I pedalled. May have been some extra dirt in the cleats after running the bin down the front before I started (and waiting a few seconds for it to be emptied).
Was bracing myself approaching the freeway, waiting to see if the Rowley Rd dive bomber had made a return, but got through without incident.
Got on someone's wheel somewhere along the way and got a tow to the narrows, I wonder how annoying my nosiy cleat got.
5 PM
Road Bike (Commute) 1:45:04 49.55 km (28.3 kph) +90m
ahr:164 max:185 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Somewhere along the way may noisy cleat settled down, either whatever was causing cleared or I started pedaling smoother or I stopped pedaling hard.
Was a minute ahead of par when I got to Leach Hwy, 6 mins behind by the time I cleared the detours/traffic lights/South St.
Got a bit of time back heading down to Rowley Rd and the first half of Rowley Rd, but lost impulsion approaching Nicholson Rd.
Went straight through at Tonkin Hwy to avoid the intersection at Thomas/Hopkinson Rd where a car took out a power pole on Sun arvo, leaving us whithout power for half the night and me without shower.
Thought I was going to be taken out be an owl as I turned onto Hopkinson Rd. I didn't enjoy the rough road to finish off.
Somewhere along the way may noisy cleat settled down, either whatever was causing cleared or I started pedaling smoother or I stopped pedaling hard.
Was a minute ahead of par when I got to Leach Hwy, 6 mins behind by the time I cleared the detours/traffic lights/South St.
Got a bit of time back heading down to Rowley Rd and the first half of Rowley Rd, but lost impulsion approaching Nicholson Rd.
Went straight through at Tonkin Hwy to avoid the intersection at Thomas/Hopkinson Rd where a car took out a power pole on Sun arvo, leaving us whithout power for half the night and me without shower.
Thought I was going to be taken out be an owl as I turned onto Hopkinson Rd. I didn't enjoy the rough road to finish off.
Sunday Sep 9, 2012 #
Event: Marginata
Thursday Sep 6, 2012 #
5 PM
Running intervals (Kapinara PS) 1:07:45 6.37 km (10:38 / km) +2m 10:37 / km
ahr:139 max:194 shoes: Salomon XA 3D Ultra2 No.1 Gree
Warm up, drills then 5x360m (approx.) with a full lap walk recovery after each rep.
1:10 (3:14/k)
1:14 (3:20/k)
1:11 (3:08/k)
1:14 (3:26/k)
1:14 (3:26/k)
Since Fletch was taking it easy I tried to stay close behind him. Andre came past like a steam train on the 3rd, then faded before the end and went past again on the last and managed to keep clear.
1:10 (3:14/k)
1:14 (3:20/k)
1:11 (3:08/k)
1:14 (3:26/k)
1:14 (3:26/k)
Since Fletch was taking it easy I tried to stay close behind him. Andre came past like a steam train on the 3rd, then faded before the end and went past again on the last and managed to keep clear.
Monday Sep 3, 2012 #
7 AM
Running (Kings Park) 35:15 6.75 km (5:13 / km) +68m 4:58 / km
ahr:163 max:198 shoes: Adidas Supernova Glide 3 Green
Short and easy except for a sprint at the end. Max pace 2:46/km (with help from the kicker) and max HR of 198 looks real which means it hasn't dropped at all in the few years I've been paying attention to such things.
Might try doing short/max. speed intervals sometime to try and work on sustaining 3:00/k pace for more than a few seconds (just for fun).
Might try doing short/max. speed intervals sometime to try and work on sustaining 3:00/k pace for more than a few seconds (just for fun).