Training Log Archive: shanelIn the 31 days ending Jul 31, 2011:
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Friday Jul 29, 2011 #
6 AM
Road Bike (Commute) 1:41:29 [3] 47.13 km (27.9 kph)
ahr:160 max:182 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Wore my warm rain jacket just in case it rained, and just in case I need it on my way home. Consequently sweated buckets, so my shirt was soaked by the time I got to work anyway.
Headwind seemed to pickup on the last third of Rowley Rd and things were looking like a real plod all the way in. But a fixie caught me after Berrigan Dve and we took turns till past Mt Henry, where he said he was turning off at the next bridge and would take one more turn on front, how nice.
Thought I'd be in for a hard time heading towards UWA, passed Richard and Nicole going under the narrows, then someone caught me soon after and I sat poised to jump in behind all the way to UWA, with him never coming past, at least the wind seemed to have been an illusion.
Wore my warm rain jacket just in case it rained, and just in case I need it on my way home. Consequently sweated buckets, so my shirt was soaked by the time I got to work anyway.
Headwind seemed to pickup on the last third of Rowley Rd and things were looking like a real plod all the way in. But a fixie caught me after Berrigan Dve and we took turns till past Mt Henry, where he said he was turning off at the next bridge and would take one more turn on front, how nice.
Thought I'd be in for a hard time heading towards UWA, passed Richard and Nicole going under the narrows, then someone caught me soon after and I sat poised to jump in behind all the way to UWA, with him never coming past, at least the wind seemed to have been an illusion.
5 PM
Road Bike (Commute) 1:33:02 [3] 47.83 km (30.8 kph)
ahr:166 max:181 shoes: Road Bike - Giant Defy2 (I thi
Wasn't sure if I should wear the stupid warm rain jacket again, but things were looking decidedly grey outside, so I wore it.
Few spots of rain as I headed of, increasing to reasonable rain, but pretty much cleared by the narrows (I think). Nice speed down to Mt Henry, then died when I got hit by the wind. The stretch from Mt Henry to Roe Hwy seems to be becoming my nemesis.
Kinda back on track from Roe Hwy to Rowley Rd, but the planned blast down Rowley Rd with the tailwind didn't really happen, so missed the record time I was hoping for.
Few spots of rain as I headed of, increasing to reasonable rain, but pretty much cleared by the narrows (I think). Nice speed down to Mt Henry, then died when I got hit by the wind. The stretch from Mt Henry to Roe Hwy seems to be becoming my nemesis.
Kinda back on track from Roe Hwy to Rowley Rd, but the planned blast down Rowley Rd with the tailwind didn't really happen, so missed the record time I was hoping for.
Thursday Jul 28, 2011 #
12 PM
Running long (Seville Grove - ChampLake) 1:51:56 [3] 20.02 km (5:35 / km)
ahr:161 max:177
Finally managed to fit 20km in whilst Ryan was at kindy.
Out along the creek from near Challis primary out to Southern River. Gave up hope of keeping my feet dry pretty soon once I started running along the river, heaps of waterlogged sections, found an extra kink back to Palamino Reserve and managed to cut through a nice little strip of reserve with foot deep water on the track out to behind the properties backing onto Tonkin Hwy.
Round Champion Lakes, down Lake Rd back to the creek and back the way I started, with a bit of padding at the end to get to 20km, just in time to pick up Ryan.
Plenty of wind, rain, squalls. Even thought I might get some hail going around the lake.
Now contemplating whether it would be totally insane to ride to work tomorrow. Wind, rain, darkness might be a bit much.
Out along the creek from near Challis primary out to Southern River. Gave up hope of keeping my feet dry pretty soon once I started running along the river, heaps of waterlogged sections, found an extra kink back to Palamino Reserve and managed to cut through a nice little strip of reserve with foot deep water on the track out to behind the properties backing onto Tonkin Hwy.
Round Champion Lakes, down Lake Rd back to the creek and back the way I started, with a bit of padding at the end to get to 20km, just in time to pick up Ryan.
Plenty of wind, rain, squalls. Even thought I might get some hail going around the lake.
Now contemplating whether it would be totally insane to ride to work tomorrow. Wind, rain, darkness might be a bit much.
Tuesday Jul 26, 2011 #
5 AM
Road Bike (Floreat Renegade) 1:25:20 [4] 42.69 km (30.0 kph)
ahr:164 shoes: Road Bike - Giant Defy2 (I thi
BB and Andre were just heading off as I came up from the other side of the forum, having wasted time putting my new overshoe bootie things on so I wouldn't get sold toes. Had to get my gloves on whilst trying to catch up.
BB dished out the pain heading south into a fresh breeze. Made a now standard error of leading to the bottom of the water tower climb and then dropping off the back. At least Andre was kind enough to drop off heading up Devils elbow allowing me to take the middle ground.
Cranked up the pace earlier than normal after CCGS, which left me struggling as we rounded the tennis courts.
Tried to go mega early at the roundabout for the UWA sprint, but the effort was futile as BB cruised past soon after.
Straight to work for 2nd last hot shower before the office moves to the ghettos.
BB dished out the pain heading south into a fresh breeze. Made a now standard error of leading to the bottom of the water tower climb and then dropping off the back. At least Andre was kind enough to drop off heading up Devils elbow allowing me to take the middle ground.
Cranked up the pace earlier than normal after CCGS, which left me struggling as we rounded the tennis courts.
Tried to go mega early at the roundabout for the UWA sprint, but the effort was futile as BB cruised past soon after.
Straight to work for 2nd last hot shower before the office moves to the ghettos.
4 PM
Road Bike (Commute) 11:46 [3] 5.03 km (25.6 kph)
ahr:152 max:166 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Floreat
Back to the ute
Back to the ute
5 PM
Running hills (Kalinda Hill reps) 1:07:51 [3] 10.69 km (6:21 / km)
ahr:149 max:190
2 sets of 4 reps, 3 mins rest between the two sets.
2:20, 2:18, 2:19, 2:22
2:19, 2:16, 2:16, 2:11
Andre, Wil and Simon tonight, with Fletch running the first 2 reps, so I paced off him the second rep.
Considering non of us were too enthused to start the session, and I was already tired, my times weren't too bad. But didn't improve on the effort from a few months ago.
Calves pretty sore by the end.
2:20, 2:18, 2:19, 2:22
2:19, 2:16, 2:16, 2:11
Andre, Wil and Simon tonight, with Fletch running the first 2 reps, so I paced off him the second rep.
Considering non of us were too enthused to start the session, and I was already tired, my times weren't too bad. But didn't improve on the effort from a few months ago.
Calves pretty sore by the end.
Monday Jul 25, 2011 #
5 PM
Running tempo (Home - short loop) 38:59 [5] 6.84 km (5:42 / km)
ahr:166 max:192
Couldn't decide what to do, short easy? long hard? decided on short fast.
Thought I'd see If I could do 4:00 pace for the 5.34km loop.
Did an almost proper warm up with run throughs up and down the driveway.
Finally got going and had to quickly ease off slightly as I started at 3:00 pace.
Within the first km with HR around 187 the 4:00 pace was looking very unsustainable and I had to ease off a bit
5.34km, 23:26, 4:21 pace
Can't work out if I beat my record, cause my internet is too crap.
Even did a bit of a cool down afterwards.
Hmm, well I beat my best pace from Sept & Oct last year (4:27/km), but one of those was 1 sec faster but apparently shorter and the other was alternating 500m fast, 500m recovery.
Thought I'd see If I could do 4:00 pace for the 5.34km loop.
Did an almost proper warm up with run throughs up and down the driveway.
Finally got going and had to quickly ease off slightly as I started at 3:00 pace.
Within the first km with HR around 187 the 4:00 pace was looking very unsustainable and I had to ease off a bit
5.34km, 23:26, 4:21 pace
Can't work out if I beat my record, cause my internet is too crap.
Even did a bit of a cool down afterwards.
Hmm, well I beat my best pace from Sept & Oct last year (4:27/km), but one of those was 1 sec faster but apparently shorter and the other was alternating 500m fast, 500m recovery.
Friday Jul 22, 2011 #
6 AM
Road Bike (Commute) 1:37:36 [3] 47.26 km (29.1 kph)
ahr:161 max:186 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
After getting my new tri shoes in the post on Wed. I could now put the road bike pedals on my bike rather than having to swap the MTB pedals back over again.
Only problem was one of the holes for the cleat screws hadn't been threaded, so after asking various people if they had a tap and die set, I ended up going to the second hand tool shop in Gosnells yesterday, finding M5 taps, and tapped the hole at the shop with the help of the guy in the shop, problem solved for zero cost, but heaps of time wasted.
Got too bed a bit late last night by the time I'd adjusted cleats, tried them on the wind trainer, adjusted again, put lights back on bike etc.
Nice ride in, avoided the rain, mostly podded. Someone actually came past fast between Mt Henry and Canning bridge, so I jumped on, but soon after Canning Bridge the 38kph pace was hurting a bit more than I was planning for today, so I let him go.
When a flat bar commuter came past soon after, I thought that was a bit much, so I suffered the indignity of jumping in behind him till the narrows.
After getting my new tri shoes in the post on Wed. I could now put the road bike pedals on my bike rather than having to swap the MTB pedals back over again.
Only problem was one of the holes for the cleat screws hadn't been threaded, so after asking various people if they had a tap and die set, I ended up going to the second hand tool shop in Gosnells yesterday, finding M5 taps, and tapped the hole at the shop with the help of the guy in the shop, problem solved for zero cost, but heaps of time wasted.
Got too bed a bit late last night by the time I'd adjusted cleats, tried them on the wind trainer, adjusted again, put lights back on bike etc.
Nice ride in, avoided the rain, mostly podded. Someone actually came past fast between Mt Henry and Canning bridge, so I jumped on, but soon after Canning Bridge the 38kph pace was hurting a bit more than I was planning for today, so I let him go.
When a flat bar commuter came past soon after, I thought that was a bit much, so I suffered the indignity of jumping in behind him till the narrows.
5 PM
Road Bike (Commute) 1:37:47 [3] 47.7 km (29.3 kph)
ahr:159 max:180 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Was tempted to go with a guy who passed along Mts Bay Rd, but decided it was a bit early in a long tired ride home to be putting in any unnecessary effort (need to at least get to the narrows for that).
Felt like a really slowed to a plod around Mt Henry - Bullcreek, but tried to push harder in the second half to get over 30kph average, but failed. Oh well.
Was tempted to go with a guy who passed along Mts Bay Rd, but decided it was a bit early in a long tired ride home to be putting in any unnecessary effort (need to at least get to the narrows for that).
Felt like a really slowed to a plod around Mt Henry - Bullcreek, but tried to push harder in the second half to get over 30kph average, but failed. Oh well.
Tuesday Jul 19, 2011 #
5 AM
Note
BB had already indicated he'd be sleeping in today (softie) and since I'd only just hung up my riding gear to dry before going to bed and hadn't had time to swap stuff back from my MTB to my road bike before going to bed, I slept in till 5:00 and just went to work early.
5 PM
Running hills (Kalinda Hill reps) 57:14 [4] 9.39 km (6:06 / km)
ahr:150 max:191
2 sets of 3 reps, recovery back down, taking it slightly easy after the weekend, avoiding over doing it at least.
2:43, 2:36, 2:44
2:24, 2:27, 2:17
After letting the others go in the first set, I cut the 3 min rest between sets short to go with them, sort of stayed with Alisha and Wil for the rest (catching up on the recoveries at least).
Legs didn't really have any soreness from the weekend, probably just a bit tired in the quads. Last (only) time I did Kalinda my times were between 2:17 and 2:08 and that was working really hard, so will be interesting to see if I can smash those time next week.
2:43, 2:36, 2:44
2:24, 2:27, 2:17
After letting the others go in the first set, I cut the 3 min rest between sets short to go with them, sort of stayed with Alisha and Wil for the rest (catching up on the recoveries at least).
Legs didn't really have any soreness from the weekend, probably just a bit tired in the quads. Last (only) time I did Kalinda my times were between 2:17 and 2:08 and that was working really hard, so will be interesting to see if I can smash those time next week.
Monday Jul 18, 2011 #
9 AM
Pool walking (Recovery) 48:10 [2] 2.0 km (24:05 / km)
Slept in a fair while before heading to the pool on the way to work.
One of the other pool walkers was a very hairy man in speedos who looked like he was carrying octuplets, he had a huge tat on his arm that I initially thought was a gorilla and quite a good self portrait given his big bushy beard. Later worked out it was a dog, but still a close resemblance.
He commented that I looked too fit to be in there. As I got out of the pool and my body once again experienced the full force of gravity, it felt like I was the one carrying the octuplets.
Stopped on the way to work to satisfy a Control Patrol induced craving for donuts.
One of the other pool walkers was a very hairy man in speedos who looked like he was carrying octuplets, he had a huge tat on his arm that I initially thought was a gorilla and quite a good self portrait given his big bushy beard. Later worked out it was a dog, but still a close resemblance.
He commented that I looked too fit to be in there. As I got out of the pool and my body once again experienced the full force of gravity, it felt like I was the one carrying the octuplets.
Stopped on the way to work to satisfy a Control Patrol induced craving for donuts.
Sunday Jul 17, 2011 #
Event: Mt Billy
Adventure Race race (Espresso) 7:46:00 [5]
OK, now off to bed.
Saturday Jul 16, 2011 #
Event: Espresso 24hr Adventure Race
12 PM
Adventure Race race (Espresso) 12:00:00 [4]
Time guestimates - may not add up
Start boat lotto - 18 mins
21 km Paddle - 2 hrs 45 mins
Transition - 25 mins
32 km MTB - about 2 hrs 45 mins
Transition - about 20mins
21 km Rogaine - about 3 hrs 50 mins
Transition - about 10 mins
24 km MTB - about 1 hr 50 mins
Transition - about 10 mins
14 km Trek - about 4 hrs
Transition - about 10 mins
3 km MTB TT - 19 mins
33 km MTB - 3 hrs
Total 19hrs 46 mins
soooo sleepy, must go to bed.
Start boat lotto - 18 mins
21 km Paddle - 2 hrs 45 mins
Transition - 25 mins
32 km MTB - about 2 hrs 45 mins
Transition - about 20mins
21 km Rogaine - about 3 hrs 50 mins
Transition - about 10 mins
24 km MTB - about 1 hr 50 mins
Transition - about 10 mins
14 km Trek - about 4 hrs
Transition - about 10 mins
3 km MTB TT - 19 mins
33 km MTB - 3 hrs
Total 19hrs 46 mins
soooo sleepy, must go to bed.
Wednesday Jul 13, 2011 #
2 PM
Paddling (Champion Lakes) 1:13:52 [3] 9.95 km (8.1 kph)
ahr:137 max:167 shoes: Cracked up DR boat
Two normal laps
29:19 and 28:21
After wasting half the morning searching the house for some paddling gloves that I'd got for my birthday a couple of years ago, I finally found them were they should have been and I'd originally looked, out in the shed with my paddling gear.
So I tried out the paddling gloves, they weren't too bad, grip on the paddle didn't feel ideal, but they should be nice if we have to paddle in near zero conditions again on the weekend.
29:19 and 28:21
After wasting half the morning searching the house for some paddling gloves that I'd got for my birthday a couple of years ago, I finally found them were they should have been and I'd originally looked, out in the shed with my paddling gear.
So I tried out the paddling gloves, they weren't too bad, grip on the paddle didn't feel ideal, but they should be nice if we have to paddle in near zero conditions again on the weekend.
Sunday Jul 10, 2011 #
Event: (MTBO LDC) Munday Brook
10 AM
Mtn Bike long (MTBO Munday Brook) 2:34:12 [4] 37.13 km (14.4 kph)
ahr:151 shoes: Scott Spark 60 2011
Off to a great start when I got to 3 and realised I'd missed 2. Pretty concerned on the way to 4 that I was on the wrong track, but eventually found it about 30 metres to the right of the track I was "on".
Generally good through to 15 which I stuffed big time by deciding I was on track heading SE from west of the control, so doubled back to the junction, then missed the track to the control and ended up on the track heading towards the rifle range, so even more double back and eventually found it.
Started looking like I'd run badly late past the course close as I headed towards16, but luckily it was a quick run in from 17.
P.S. Map board was a pain in the butt again today, my map which was in my map bag held down by the stupid elastic things, kept sliding out, so I'd have to hold it down with one thumb till I next stopped and put it back in right. Time to put velcro/plastic on like everyone else, but first I may make a bigger board, 9" is just too small, but would 12" be too big? or is 11" big enough?
Generally good through to 15 which I stuffed big time by deciding I was on track heading SE from west of the control, so doubled back to the junction, then missed the track to the control and ended up on the track heading towards the rifle range, so even more double back and eventually found it.
Started looking like I'd run badly late past the course close as I headed towards16, but luckily it was a quick run in from 17.
P.S. Map board was a pain in the butt again today, my map which was in my map bag held down by the stupid elastic things, kept sliding out, so I'd have to hold it down with one thumb till I next stopped and put it back in right. Time to put velcro/plastic on like everyone else, but first I may make a bigger board, 9" is just too small, but would 12" be too big? or is 11" big enough?
C • 11" 7
Saturday Jul 9, 2011 #
Event: (MTBO MDC) Mt Gungin
11 AM
Running long (Home - random long loop) 1:26:59 [3] 16.02 km (5:26 / km)
ahr:153 max:172
Random loop running with my nephew and niece following on bikes.
Had to slow down and walk for a while when we caught up to some horse riders.
Managed to just stretch them out to the plan time & dist.
Had to slow down and walk for a while when we caught up to some horse riders.
Managed to just stretch them out to the plan time & dist.
Friday Jul 8, 2011 #
6 AM
Road Bike (Commute) 1:31:40 [3] 46.98 km (30.8 kph)
ahr:164 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont.
Put my shiny new gatorskins on the bike last night, and they felt very nice on the road.
Thought with the still conditions and having had a couple of easy days, I should push hard and go for a record, didn't push particularly hard but.
No one around other than those making like the control tower in top gun.
Put my shiny new gatorskins on the bike last night, and they felt very nice on the road.
Thought with the still conditions and having had a couple of easy days, I should push hard and go for a record, didn't push particularly hard but.
No one around other than those making like the control tower in top gun.
5 PM
Road Bike (Commute) 1:35:45 [3] 47.81 km (30.0 kph)
ahr:163 max:195 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Someone passed me heading over the narrows, so I closed the gap he'd got on me and took turns down to Canning Bridge. No one else to play with all the way home.
Someone passed me heading over the narrows, so I closed the gap he'd got on me and took turns down to Canning Bridge. No one else to play with all the way home.
Thursday Jul 7, 2011 #
7 AM
Running (Home short loop) 25:39 [3] 5.31 km (4:50 / km)
ahr:172
Wanted to get a long run in this morning, but didn't feel like getting up when my alarm went off. Eventually Belinda's alarm went off and she asked if I was going for a run, so I went round the short loop.
Settled into an easy pace until approaching the far corner of the loop, (with the annoying dogs that later spooked Belinda's horse and made her fall off) then I felt like cranking up the pace so did what I guess might be a mini Fartlek the rest of the way.
Settled into an easy pace until approaching the far corner of the loop, (with the annoying dogs that later spooked Belinda's horse and made her fall off) then I felt like cranking up the pace so did what I guess might be a mini Fartlek the rest of the way.
Tuesday Jul 5, 2011 #
5 AM
Road Bike (Floreat Renegade FULL) 1:31:45 [4] 45.83 km (30.0 kph)
ahr:162 max:187 shoes: Road Bike - Giant Defy2 (I thi
Chris made a return from holidaying on France to join BB and I.
BB did most of the work again, I put in a few efforts on the front but was dropped off the back on both of the main climbs.
Fine chilly conditions. Glad I'd got my new beanie in the box full of bike goodies I got from wiggle yeaterday. I think the gotorskin's may have drawn the interest of the customs boys who'd inspected the package.
BB did most of the work again, I put in a few efforts on the front but was dropped off the back on both of the main climbs.
Fine chilly conditions. Glad I'd got my new beanie in the box full of bike goodies I got from wiggle yeaterday. I think the gotorskin's may have drawn the interest of the customs boys who'd inspected the package.
5 PM
Running hills (Reabold East) 1:19:07 [5] 12.61 km (6:16 / km)
ahr:152 max:190
" 6 reps - slow, med, fast x 2, 1,3 and 5 extra long."
stuffed up timing on the first rep. ... again.
1. about 5:30. slow-long
2. 3:38 med-short 710m
3. 4:55 fast-long 960m
4. 4:07 slow-short 710m
5. 5:02 med-long 960m
6. 3:23 fast-short 710m
short ones came out a few seconds faster than last week.
stuffed up timing on the first rep. ... again.
1. about 5:30. slow-long
2. 3:38 med-short 710m
3. 4:55 fast-long 960m
4. 4:07 slow-short 710m
5. 5:02 med-long 960m
6. 3:23 fast-short 710m
short ones came out a few seconds faster than last week.
Monday Jul 4, 2011 #
4 PM
Paddling (Champion Lakes) 58:40 [3] 8.92 km (9.1 kph)
ahr:147 max:173 shoes: Cracked up DR boat
Two steady laps 4.3km each, old DR boat felt a lot nicer than the SRS, both lighter and seemingly faster.
1st lap 27:35 9.4kph
2nd lap 27:21 9.5kph
Was trying to keep up with a jogger on the first lap but she'd cleared away towards the end.
2nd lap was trying to hold around 10kph on the return half, but started lagging by the 1000m mark so eased off to just over 9kph till the 500m (1500m?) mark then went for 10kph the rest of the way but probably didn't maintain it.
1st lap 27:35 9.4kph
2nd lap 27:21 9.5kph
Was trying to keep up with a jogger on the first lap but she'd cleared away towards the end.
2nd lap was trying to hold around 10kph on the return half, but started lagging by the 1000m mark so eased off to just over 9kph till the 500m (1500m?) mark then went for 10kph the rest of the way but probably didn't maintain it.
Sunday Jul 3, 2011 #
Event: Red Hill
1 PM
Orienteering (Control Collecting RedHil) 30:00 [2] 1.0 km (30:00 / km)
Drove up a muddy track to not quite the far northern controls. Short walk through impenetrable bush to grab a few controls, then grabbed the water drops.
Saturday Jul 2, 2011 #
9 AM
Orienteering (Control hanging - RedHill) 3:17:09 [2] 5.91 km (33:22 / km)
Carted bags loads of controls, stands and bricks all round the southern controls. Few showers along the way, hid next to a pillar like boulder at one of the controls whilst a heavier shower came through.