Training Log Archive: shanelIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Running tempo (Byford - flat) 47:12 [4] 10.01 km (4:43 / km) +41m 4:37 / km
shoes: Adidas SuperNova Glide 6 Blue/
Legs were pretty fresh after a lazing weekend at home with the kids, so pace was quite good and after going round the high school the legs were ticking over very nicely with the slight downhill.
Pushed hard for the last km. Nice to go a bit faster than a long run.
Monday Sep 29, 2014 #
Running 9:50 [2] 1.61 km (6:07 / km) +3m 6:03 / km
shoes: Adidas SuperNova Glide 6 Blue/
Friday Sep 26, 2014 #
Road Bike (Commute) 1:46:16 [3] 50.45 km (28.5 kph) +172m
shoes: Bashed up SRS
Legs were once again feeling pretty lethargic, stopped going round the end of Roe Hwy to see if the brakes were rubbing again, nope just paranoid and looking for an excuse. Not really anyone to help along the way, someone went past along the drag strip and I went with him for a little while before letting him go.
Road Bike (Commute) 1:32:24 [3] 50.08 km (32.5 kph) +170m
shoes: Azzurri Forza
Hulk smash. Smash, smash, smash.
Oh except when Broad smashed Hulk, tried to catch him after he smashed past but wasn't closing the gap fast enough to get him before I would have blown up. Probably a slight blow up anyway as my speed eased up for a while or maybe just out of the tailwind.
Extra hard smash, smash, smash down Tonkin path.
Fastest commute ever? Probably most favourable tailwind ever, but no help along the way.
Tuesday Sep 23, 2014 #
Running (School run) 33:38 [2] 2.95 km (11:24 / km)
shoes: Speedcross 3 No. 1 bright gree
Running long (Byford - hills) 2:50:29 [3] 27.0 km (6:19 / km) +560m 5:43 / km
shoes: Speedcross 3 No. 1 bright gree
Legs were stuck in plod mode from the start so slow out to the hills and abs/diaphragm(?) still weren't feeling great. Headed up the hill and decided if I was going to be slow I might as well go up a crappy steep hill rather than my normal way, then went exploring a bit more. Ended up on the stupid dead end around a fence line but at least knew this time it's just a short bush bash to another track.
The exploring must have made me feel better cause I was then settled into the run and pretty much got through what I planned.
Running (walk home) 20:22 [1] 1.12 km (18:13 / km) +9m 17:31 / km
shoes: Adidas SuperNova Glide 6 Blue/
Monday Sep 22, 2014 #
Running (School run) 6:57 [2] 0.89 km (7:50 / km)
shoes: Adidas SuperNova Glide 6 Blue/
Running (Byford - flat) 54:15 [3] 10.06 km (5:24 / km) +40m 5:17 / km
shoes: Adidas SuperNova Glide 6 Blue/
Running (School run) 10:02 [3] 1.78 km (5:37 / km) +7m 5:31 / km
shoes: Adidas SuperNova Glide 6 Blue/
Saturday Sep 20, 2014 #
Adventure Race race (Nanga Challenge) 3:55:24 [4] 42.08 km (5:36 / km) +790m 5:07 / km
So started the paddle at the back of the pack and stayed near the back for the whole paddle, not putting too much effort in. After the turn Janet was still not far ahead so I put a bit of effort in and caught her then spent most of the rest of the paddle in her wake.
Onto the bike after a typical slow transition and I started to put a bit more effort in, caught Janet before long and she stayed with me for most of the first lap before dropping back. Passed a few people on the bike then onto the run.
Was getting hot during the ride so at the transition I ditch my shirt and ran with just the race bib and hydration pack. Still damn hot hugged the shade as much as possible, legs were pretty knackered. Caught Wendy heading up the hill after the halfway, had a bit of a chat walking up the hill before I continued running.
Last couple of k's were a real struggle to keep running with a few short walks, even after crossing the road to head back into the camping area I walked a bit, making sure the guy behind me wouldn't catch me.
That was a lot harder than I thought it would be but it's done now. And my back survived.
Friday Sep 19, 2014 #
Running (short easy Kings Park) 33:41 [2] 6.16 km (5:28 / km) +74m 5:10 / km
shoes: Adidas SuperNova Glide 6 Blue/
Tuesday Sep 16, 2014 #
Running (School run) 31:30 [2] 2.94 km (10:44 / km) +7m 10:36 / km
shoes: Adidas SuperNova Glide 6 Blue/
Monday Sep 15, 2014 #
Running (short easy school run) 33:21 [3] 5.91 km (5:38 / km) +16m 5:34 / km
shoes: Adidas SuperNova Glide 6 Blue/
Paddling (Champion Lakes) 59:57 [3] 8.78 km (8.8 kph) +7m
shoes: Bashed up SRS
At the far end of the second lap my back went a bit funny but could still paddle so kept going, felt like I needed to stretch out the hip flexors which wasn't going to work whilst I was paddling.
By the time I finished the back was locked up, took a while to recover and get it moving enough to be able to get the ski back on the ute.
Hopefully the back will settle down quick, probably just a combination of things to aggravate it lately like riding, long runs, weeding, a bit of rock climbing on Sat. at Sophies birthday party, lots of planing off one of the boards from my decking which had been sticking up.
Time for more dedication to glute exercises I think.
Sunday Sep 14, 2014 #
Running (Byford flats) 1:00:04 [3] 12.24 km (4:54 / km) +26m 4:51 / km
shoes: Adidas SuperNova Glide 6 Blue/
Usual padding through the sprawl. By 8 or 9 k's it felt like I'd just cruised through the run so pushed the pace up for the last couple of k's.
Thursday Sep 11, 2014 #
Road Bike (Juffyless Commute) 1:38:41 [3] 50.39 km (30.6 kph) +170m
shoes: Azzurri Forza
Started out with the legs not feeling like spinning, felt slow along the Tonkin path. Whilst stopped at the Rowley Rd lights I checked the brakes and this time the back brake was rubbing, so felt a bit better after that.
Once on the freeway path a guy had been stopped not far ahead so caught up to him and sat on his wheel and I might have taken a turn. Eventually aero guy, who looked like he'd tried to take us out when he pulled onto the path earlier, went to the front to increase the pace. After 2 or 3 turns each the original guy went the other way at Mt Henry and Aero switched off.
Cruised through to Canning Bridge, a couple of little groups were just a bit far ahead to try catching so I continued to cruise till another little group came by and I went with them. Not far before the narrows someone else went past but the front guy let him go, so I eventually I smashed past and caught him.
Then cruised through to work.
Road Bike (Commute) 1:40:18 [3] 50.29 km (30.1 kph) +215m
shoes: Azzurri Forza
Slight headwind down the freeway, bit of help along the way.
After Roe Hwy I was standing the little climb to the railway overpass and some guy blasted past, so I worked hard to quickly chase him down which isn't much fun going from slow climb to sprint climb. Then I sat on his wheel till after Armadale Rd since he'd blasted past like a complete tool and when I went to the front I don't know what he did but when I looked back a fair while later he was sitting maybe 30 -40m back.
Eventually just before Rowley Rd whilst I was messing around trying to turn on my tail lights he blasted past again, obviously doesn't like riding with others, only child?
Probably slight tailwind down Rowley Rd and by the time I got across Tonkin Hwy I was less than a minute ahead of par. Then I seemed to just die, stopped and quickly found back brakes rubbing again, must have knocked them when I stopped/restarted at Tonkin. Got going again probably just a smidge over par, so smashed it the rest of the way to just make the daily double.
Tuesday Sep 9, 2014 #
Running (School run) 21:00 [2] 2.3 km (9:08 / km)
shoes: Salomon XA Pro No.4 Black/Blac
Running long (Byford - hills) 1:42:15 [3] 17.23 km (5:56 / km) +327m 5:25 / km
shoes: Salomon XA Pro No.4 Black/Blac
Thursday Sep 4, 2014 #
Road Bike (Commute) 1:46:17 [3] 50.43 km (28.5 kph) +195m
shoes: Azzurri Forza
Legs weren't really feeling like working and didn't seem to take advantage of the huge easterly which was blowing. Got to the freeway and was plodding along into the NE'ly till someone went past on the hill up to Armadale Rd, so I jumped on but by Berrigan I decided the pace was to high so I let him go.
Back to plod till Mt Henry where I joined up with a couple of guys who slowly upped the pace till the South Perth detour. Then plod to work, I'm sure I should have smashed through to UWA with the tailwind but that didn't happen.
Road Bike (Commute) 1:45:40 [3] 50.94 km (28.9 kph) +211m
shoes: Azzurri Forza
After this mornings lethargy I was thinking all day that maybe my brakes had been rubbing. So before I got on the bike I checked and they weren't :(
Plod to the narrrows, went of the west side just in case the path was open. Big group together once we got back on the path after the detour. Going a bit slow until the guy in front of me went to the front so I went with him and rolled onto the front and FBC rolled on soon after.
Just FBC and Glen Parker after Canning bridge and GP led till Leach Hwy where FBC smashed past on the hill leaving the train station, GP didn't go with him so I had a big gap to close then sat on his wheel till Farrington then had a chat for a while before I took the lead till he turned off.
Plodded for a while with a light not too far behind, he eventually went past on the downhill after Armadale Rd so I went with him and he was working harder than I wanted to so I sat on his wheel till I turned off at Rowley.
Into the wind wasn't as bad as I thought it might be and heading down the Tonkin path I was shocked to have another cyclist catch me so I had a chat to me and he even went the same way as me till I turned off Kardan.
Good times having plenty of other people to work with along the way.
Tuesday Sep 2, 2014 #
Running warm up/down (School run) 23:16 [2] 2.31 km (10:04 / km) +1m 10:02 / km
shoes: Adidas SuperNova Glide 6 Blue/
Running warm up/down (School run) 28:49 [2] 4.97 km (5:48 / km) +13m 5:43 / km
shoes: Adidas SuperNova Glide 6 Blue/
Monday Sep 1, 2014 #
Running warm up/down (School run) 6:14 [2] 0.76 km (8:11 / km) +118m 4:37 / km
shoes: Speedcross 3 No. 1 bright gree
Running long (Byford - hills) 3:08:07 [3] 30.01 km (6:16 / km) +610m 5:41 / km
shoes: Speedcross 3 No. 1 bright gree
Running warm up/down (Ouchy cool down) 3:27 [2] 0.51 km (6:47 / km) +6m 6:25 / km
shoes: Speedcross 3 No. 1 bright gree
Running warm up/down (School run) 10:27 [2] 1.61 km (6:30 / km) +2m 6:28 / km
shoes: Adidas SuperNova Glide 6 Blue/