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Training Log Archive: shanel

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Road Bike7 9:59:53 171.96(17.2/h) 276.75(27.7/h) 1929
  Running14 9:56:39 65.61(9:06) 105.6(5:39) 878
  Rogaining1 4:00:00 16.78(14:18) 27.0(8:53)
  Paddling2 1:50:42 9.5(5.1/h) 15.28(8.3/h) 5
  Adventure Race1 1:30:00 9.32(9:39) 15.0(6:00)
  Total25 27:17:14 273.17(6:00) 439.63(3:43) 2812
  [1-5]25 26:43:48

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Saturday Nov 30, 2013 #

Adventure Race (Troyathlon) 1:30:00 [3] 15.0 km (6:00 / km)

Fun times with Tash, Chris and the Wally gang.

Highlight was Chris nearly stacking it on a swing with our 'baby', hopefully Tash will post the video.

Thursday Nov 28, 2013 #

7 AM

Running (Kings Park - Short Easy) 35:27 intensity: (26 @0) + (4 @1) + (43 @2) + (17:35 @3) + (16:39 @4) 6.14 km (5:46 / km) +78m 5:26 / km
ahr:160 max:171 shoes: Adidas Supernova Glide 5M Blac

Tuesday Nov 26, 2013 #

8 AM

Running (Byford - short easy) 30:23 [3] 5.26 km (5:47 / km) +19m 5:41 / km
shoes: Adidas Supernova Glide 5M Blac

10 AM

Road Bike hills (Byford-Jarrahdale) 1:41:55 intensity: (14 @0) + (1:12 @1) + (8:06 @2) + (56:48 @3) + (35:29 @4) + (6 @5) 45.48 km (26.8 kph) +532m
ahr:158 max:252 shoes: Azzurri Forza

Legs not really into riding again.

Sanitation Engineer decided to let his truck have a little lay down along Abernethy Rd right in front of the nearly finished high school.

A quick sprint to get through the green light at SW Hwy and my legs felt trashed. So up the hill and down the hill, good fun as always.

Back along Abernethy Rd I ducked round the far side of the high school to avoid a delay whilst they worked on fixing the power pole that was impacted by the garbage truck when it rolled over (which was still having a lay down in the ditch).

Monday Nov 25, 2013 #

8 AM

Running (Byford flats) 56:47 [3] 10.27 km (5:32 / km) +38m 5:26 / km
shoes: Adidas Supernova Glide 5M Blac

Legs weren't feeling great so planned an easy 10k.

After plodding the first half my I felt like I was idling so picked the pace up after that and it was good to be working harder.

Friday Nov 22, 2013 #

6 AM

Running (Andrews Cott Beach 10k) 51:57 intensity: (4 @0) + (3 @1) + (5 @2) + (5:07 @3) + (43:21 @4) + (3:17 @5) 10.09 km (5:09 / km) +87m 4:56 / km
ahr:169 max:180 shoes: Adidas Supernova Glide 5M Blac

Run with Andrew from his place. He was pushing the pace harder than I have recently and he was still holding back, so turned into a tempo session for me.

I eased off to start cooling down in the last km, whilst Andrew smashed it out.

Thursday Nov 21, 2013 #

6 AM

Road Bike (Commute) 1:37:08 intensity: (21 @1) + (10:55 @2) + (21:22 @3) + (51:06 @4) + (13:24 @5) 49.5 km (30.6 kph) +194m
ahr:172 max:252 shoes: Azzurri Forza

Byford - Claremont

Nice tailwind most of the way (I think), didn't put too much effort in and bludged a few tows along the way. Someone went flying past between the narrows and the brewery so I smashed it to stay with him.

First ride to work since BTA, easy peasy, but just short of 50k
5 PM

Road Bike (Commute) 1:54:36 intensity: (4 @0) + (3:35 @1) + (36:06 @2) + (50:49 @3) + (18:15 @4) + (5:47 @5) 51.08 km (26.7 kph) +174m
ahr:155 max:250 shoes: Azzurri Forza

Claremont - Byford

I knew riding home was going to be a lot harder than going to work. Did the little loop past the narrows to the underpass to hopefully pad out to 100k for the day.

Not too much wind around and I couldn't really tell where it was coming from, but seemed a bit of a headwind after I crossed the narrows. The drag striped was like a ghost town, so pootled all the way home by myself.

Legs were depleted halfway home and I was wishing I'd put powerade in one of my water bottles, or had a gel or an energy bar. Really started struggling to keep the legs spinning over 80 rpm. Just near the end of Kargotich road I could smell the reality of the light SEerly.

Tuesday Nov 19, 2013 #

8 AM

Running (Byford - HILLS) 1:22:16 intensity: (10 @0) + (1:50 @1) + (13:11 @2) + (45:21 @3) + (21:44 @4) 12.45 km (6:36 / km) +245m 6:01 / km
ahr:154 max:173 shoes: Adidas Supernova Glide 5M Blac

Figured I'd do 12km today so may as well head for the hills for the first time since BTA.

Legs were a bit lethergic still, but settled into the run, strong headwind out and up the hill. When things started getting a bit slippy on the way up I thought I should have worn trail shoes, then heading down it got more slippy and I realised that since I'd made a slight oversight and planned on only running for an hour, I had no pack, water, phone, no bandages. So I took it even more careful than normal after that.

I seemed to come down the second half of the hill on a track I didn't recognise and found a nice little track from the bottom track to pop back put to the road.

Ended up a little bit thirsty after no drink for the whole run, but at least it was cool so no damage done. Hooray for hills.

Monday Nov 18, 2013 #

8 AM

Running (Byford fllats) 29:29 intensity: (21 @0) + (17 @1) + (28 @2) + (3:08 @3) + (24:32 @4) + (43 @5) 5.37 km (5:30 / km) +25m 5:22 / km
ahr:166 max:179 shoes: Adidas Supernova Glide 5M Blac

Legs were still a bit meh after saturday especially quads and glutes. At least the Achilles was fine just getting slightly sore at the end.
9 AM

Road Bike (Byford-Jarrahdale) 1:40:29 intensity: (1:32 @0) + (2:43 @1) + (4:34 @2) + (33:29 @3) + (55:11 @4) + (3:00 @5) 44.2 km (26.4 kph) +541m
ahr:161 max:185 shoes: Azzurri Forza

Headed off into the wind and the legs were completely meh and starting the ride with tired quads was meh.

Up the hill, finally got to the fun undulations, hill over the bridge over the old haul road was brutal into the wind.

Back down Nettleton Rd from Jarrahdale to get extra hilly goodness, once again the climb over the old haul road was brutal, even if there was a tailwind.

Good times coming down the hill.

Saturday Nov 16, 2013 #

Event: WARA 4hr Novelty Rogaine
 
1 PM

Rogaining race (Carine Capers) 4:00:00 [3] 27.0 km (8:53 / km)
shoes: Adidas Supernova Glide 5M Blac

Ann was looking for a teammate on Friday after Pete decided to go to Geraldton rather than rogaine.

We planned a guestimated 25km (without stringing it, maybe it was actually 20km)) and left the rest to work out depending how we were going. Planned on not going to hard on my leg and with the heat.

Our course was quite similar to the Martin boys and we crossed paths with them a few times early on. Ann was bright red within a few minutes, so we took the pace easy and let the Martin boys run past near round the SE corner of the map and never saw the again.

Our biggest error for the day was not taking the path down to the beach at 102 and having to double back and then repass the girls in bikinis we'd just run past.

Got to 92 which was the end of our planned course then added a bunch more controls, Ann was close to cramping soon after, so I gave her a gel and we pushed on, getting back in the last minute.

Good times, lots of fun to be back in race mode, even if it was just the novelty rogaine.

And we went away with THE TROPHY.

27km is string measured, but stuffed it up a bit.
C • Pete 1

Thursday Nov 14, 2013 #

7 AM

Paddling (Matilda Bay - SoPYC) 58:27 intensity: (48 @0) + (8:34 @1) + (35:57 @2) + (7:14 @3) + (2:13 @4) + (3:41 @5) 8.27 km (8.5 kph) +5m
ahr:142 max:193 shoes: Bashed up SRS

Another ripper SEer blowing so headed straight into it. I better do a ride to work with one of them to blast my along very soon.

Wind was extra hard work up near SoPYC, but had a real blast on the return leg

Wednesday Nov 13, 2013 #

8 AM

Running (Byford flats) 59:04 intensity: (4:31 @1) + (8:10 @2) + (30:12 @3) + (11:55 @4) + (4:16 @5) 10.21 km (5:47 / km) +40m 5:40 / km
ahr:143 max:192 shoes: Adidas Supernova Glide 5M Blac

Finally nearly up to a proper run distance, and getting tempting to head for the hills. Round the far corner of Brickwood Reserve may not be so fun once they do the firebreaks and turn it into sandy rubbish.

Not too hot yet, not hunting for every bit of shade possible to run in ... yet.

Tuesday Nov 12, 2013 #

8 AM

Running (Byford) 36:12 intensity: (6 @1) + (16 @2) + (9:24 @3) + (22:05 @4) + (4:21 @5) 6.55 km (5:32 / km) +26m 5:25 / km
ahr:165 max:185 shoes: Adidas Supernova Glide 5M Blac

Mostly cruising then smashed the 6th k.
C • 6th Km 5
10 AM

Road Bike (Home - Jarrahdale loop) 1:36:04 intensity: (14:53 @0) + (4:18 @1) + (6:54 @2) + (36:45 @3) + (30:07 @4) + (3:07 @5) 43.51 km (27.2 kph) +400m
ahr:148 max:188 shoes: Azzurri Forza

Big climbs, good times

Languished in the garage fr a while after running, sat down feeling a bit snoozy. Eventually decided I should replenish my energy levels so had a banana and a soft drink before heading for the hills.

Wasn't too sure how far I'd go, thought I'd turn back after half an hour. Eventually worked out 90km to work via Jarrahdale take 59 km to work direct, meant a loop to Jarrahdale should be around 40km so decide that'd be reasonable.

Good times on the down hills, found myself standing a climb in to stay on the bcr which seemed to wake up the legs and the body and the mind, so a pretty happy ride after that.

Passed a couple of bobtails crossing the road just before the old railway crossing near Langford Park. Then remembered it's actually close to an hour ride to Jarrahdale, oh well, it's downhill and down wind from there.

Felt like there was a headwind going down Jarrahdale Rd but it was still fun. Achilles was a bit unhappy back on the flats so didn't push too hard. Drained the last bit of water from my one water bottle not far from home.

Monday Nov 11, 2013 #

6 AM

Running (Crawley) 43:07 intensity: (12 @0) + (28 @1) + (1:02 @2) + (3:08 @3) + (34:41 @4) + (3:36 @5) 8.21 km (5:15 / km) +19m 5:12 / km
ahr:169 max:179 shoes: Adidas Supernova Glide 5M Blac

Went a bit faster and a bit longer to get more time in the hopefully beneficial sore Achilles zone

Saturday Nov 9, 2013 #

9 AM

Road Bike (Byford) 29:02 intensity: (4:50 @0) + (1 @1) + (21 @2) + (2:37 @3) + (13:40 @4) + (7:33 @5) 14.09 km (29.1 kph) +35m
ahr:177 max:220 shoes: Azzurri Forza

Kinda slept in then faffed too long, so just a quick spin before picking up the kids

Friday Nov 8, 2013 #

6 AM

Running (Crawley) 37:55 intensity: (1:29 @0) + (1 @2) + (3:24 @3) + (31:53 @4) + (1:08 @5) 7.02 km (5:24 / km) +24m 5:19 / km
ahr:170 max:228 shoes: Adidas Supernova Glide 5M Blac

Ran with Andrew, had to get him to slow down at the start, run still ended up faster than I've been going.

Thursday Nov 7, 2013 #

7 AM

Paddling (Matilda Bay) 52:15 intensity: (8:21 @0) + (5:41 @1) + (33:33 @2) + (2:41 @3) + (1:48 @4) + (11 @5) 7.01 km (8.0 kph)
ahr:134 max:207 shoes: Bashed up SRS

Headed towards Canning bridge into the strong headwind. Good fun coming back with the tail wind, getting swamped quite a bit.

Wednesday Nov 6, 2013 #

8 AM

Running (Byford flats) 33:08 intensity: (2 @0) + (3 @1) + (23 @2) + (3:44 @3) + (25:10 @4) + (3:46 @5) 6.01 km (5:31 / km) +19m 5:26 / km
ahr:170 max:228 shoes: Adidas Supernova Glide 5M Blac

Nice and easy, picked the pace up a bit for the 5th k, which felt reasonably comfortable. Eased off near the end, still same amount of soreness in the Achilles near the end.

Tuesday Nov 5, 2013 #

8 AM

Running (Home - Byford) 28:00 [3] 5.01 km (5:36 / km) +10m 5:32 / km
ahr:180 max:233 shoes: Adidas Supernova Glide 5M Blac

Nice easy run around the neighbourhood, bit less distance again so bit less time with the Achilles getting unhappy.
10 AM

Road Bike (Home - Mundijong) 1:00:39 [3] 28.88 km (28.6 kph) +53m
ahr:142 max:221 shoes: Azzurri Forza

Had enough of Tonkin now that it's the other side of Thomas Rd and roadworks. So tried something new, random ride down to Mundijong and back through Oakford (I think). Nice ride but road surface on one section of Hopkinson was rough as.

Actually starting to feel human again.

Monday Nov 4, 2013 #

6 AM

Running (Matilda Bay) 33:19 [3] 6.01 km (5:33 / km) +6m 5:31 / km
ahr:134 max:236 shoes: Adidas Supernova Glide 3 Green

Friday Nov 1, 2013 #

6 AM

Running (Matilda Bay) 39:35 intensity: (14:41 @3) + (20:32 @4) + (4:22 @5) 7.01 km (5:39 / km) +242m 4:49 / km
ahr:181 max:248 shoes: Adidas Supernova Glide 3 Green

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