Training Log Archive: shanelIn the 30 days ending Nov 30, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Saturday Nov 29, 2014 #
Rogaining race (Three Bridges 4hr Novelty) 3:50:00 [3] 22.7 km (10:08 / km) +165m 9:47 / km
shoes: Adidas SuperNova Glide 6 Blue/
Friday Nov 28, 2014 #
Road Bike (Commute) 1:39:08 [3] 50.45 km (30.5 kph) +180m
shoes: Azzurri Forza
Flags on Kardan Blvd indicated zero wind heading onto Thomas Rd. Cruised in first morning for me with no warm gear, pretty warm so that was a good thing.
Jumped on a fast wheel after Mt Henry but was working a bit harder than I wanted to so let him go. Another guy not far ahead of me was holding about a 50m gap so I chased him down before Canning Bridge and then sat on his wheel as he picked up the pace a bit, I eventually went to the front not too far before the narrows.
A bit of a SW'ly had picked up by then so a bit harder back out to UWA.
Road Bike (Commute) 1:39:20 [3] 50.18 km (30.3 kph) +156m
shoes: Azzurri Forza
Mostly E'ly blowing heading down the fwy, got a bit more S'ly along the way but not too much. Still plenty E'ly once I got the Rowley Rd.
Thursday Nov 27, 2014 #
Running (Short easy) 31:42 [2] 5.82 km (5:27 / km) +13m 5:23 / km
shoes: Adidas SuperNova Glide 6 Blue/
Monday Nov 24, 2014 #
Note
So dentist said not to run for 2 days, so no long run this week :(
Spent the rest of the day spitting out blood, nearly passing out from seeing so much blood, laying on the lounge and now not being able to talk cause it hurts too much.
Good times.
Friday Nov 21, 2014 #
Running (Short easy Kings Park) 31:11 [2] 5.47 km (5:42 / km) +74m 5:20 / km
shoes: Adidas SuperNova Glide 6 Blue/
Thursday Nov 20, 2014 #
Road Bike (Commute) 1:43:21 [3] 50.49 km (29.3 kph) +179m
shoes: Azzurri Forza
Road Bike (Commute) 1:31:22 [3] 50.21 km (33.0 kph) +161m
shoes: Azzurri Forza
Tuesday Nov 18, 2014 #
Running (School run) 20:00 [2] 2.67 km (7:29 / km) +1m 7:28 / km
shoes: Adidas SuperNova Glide 6 Blue/
Running long (Oakford - flat) 1:23:29 [3] 15.02 km (5:34 / km) +36m 5:30 / km
shoes: Adidas SuperNova Glide 6 Blue/
Getting a bit warm towards the end, next few long runs might be stinkers if it warms up a bit.
Friday Nov 14, 2014 #
Running (Short easy Crawley) 31:39 [2] 5.62 km (5:38 / km) +10m 5:35 / km
shoes: Adidas SuperNova Glide 6 Blue/
Thursday Nov 13, 2014 #
Road Bike (Commute) 1:37:34 [3] 50.48 km (31.0 kph) +290m
shoes: Azzurri Forza
Not much wind leaving home, bit S'ly by the fwy. Strong S'ly by Canning Bridge, turned out to be SE'ly when I looped back to the narrows.
I must have sat on a wheel for quite a while along the way, only from somewhere near Cockburn station till he turned off just before Mt Henry. He was just working a bit too hard for there to be any point me going to the front.
Road Bike (Commute) 1:47:17 [3] 50.2 km (28.1 kph) +158m
shoes: Azzurri Forza
Pretty evil breeze, mostly S'ly but seemed to have a bit of E'ly with it. Got lucky to have some good cover from the wind from the narrows till around Leach Hwy, only took a short turn on the front as the work rate was quite high.
Hard, slow ride from there, worked hard to chase down some guy along the way because I thought he'd be worth catching, but he wasn't so I went past him and he sat a few meters behind me till he disappeared, what a waste.
A bit easier along Rowley, harder down Tonkin.
Tuesday Nov 11, 2014 #
Running (School run) 36:43 [2] 4.13 km (8:54 / km) +2m 8:53 / km
shoes: Speedcross 3 No. 1 bright gree
Running long (Byford - big hills) 3:17:23 [3] 30.01 km (6:35 / km) +655m 5:56 / km
shoes: Speedcross 3 No. 1 bright gree
Then I thought to pad out 30km I should explore the SW part of the hill a bit more, so I went up and down, up and down, up and down and by the time I got out of that corner my average pace was pretty tragic.
Legs never got any better, no striding out on the down hills and once on the flats it was plod all the way home and had to pad out to get the distance.
Easy week next week, yay.
Sunday Nov 9, 2014 #
Running intervals (Byford flats) 46:18 [3] 9.64 km (4:48 / km) +21m 4:45 / km
shoes: Adidas SuperNova Glide 6 Blue/
Went across a short sand patch into an new area of partially constructed roads then down to some new roads. Before heading home.
Friday Nov 7, 2014 #
Running (Short easy Crawley) 28:46 [3] 5.54 km (5:12 / km) +7m 5:10 / km
shoes: Adidas SuperNova Glide 6 Blue/
Tuesday Nov 4, 2014 #
Running (School run) 10:14 [2] 1.02 km (10:01 / km) +1m 9:58 / km
shoes: Speedcross 3 No. 1 bright gree
Running long (Byford hills) 2:41:23 [3] 27.48 km (5:52 / km) +475m 5:24 / km
shoes: Speedcross 3 No. 1 bright gree
Monday Nov 3, 2014 #
Road Bike hills (Nettleton Rd) 1:02:38 [3] 29.96 km (28.7 kph) +365m
shoes: Azzurri Forza
Sunday Nov 2, 2014 #
Rogaining (Control Collecting) 12:59 [2] 0.97 km (13:26 / km) +93m 9:04 / km
shoes: Salomon XA Pro No.2 Black/Gree
Saturday Nov 1, 2014 #
Rogaining race (Emu's Run 12 hr) 7:48:28 [2] 30.06 km (15:35 / km) +889m 13:35 / km
shoes: Salomon XA Pro No.4 Black/Blac
Saw 3 emus early on and saw a small water in the gully where they'd been before they ran off. Nav was pretty straight forward except a few times when I got Paula to lead and we seemed to go right a bit too much, possibly because of the magnets holding the mouth piece on her bladder/pack. Eventually the compass did a north/south swap on thw way to our last control and has been flipped since.
Paula struggled with the heat after 3 or 4 hours and we started having a few stops, bit later her knee started playing up so we eventually cut short and headed in early.
Still a lot more than Paula has done before and her knee's mostly recovered after a couple of days.