Training Log Archive: shanelIn the 31 days ending Jan 31, 2012:
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Sunday Jan 29, 2012 #
7 AM
Running (Sydney) 42:02 [3] 7.99 km (5:16 / km)
ahr:167 max:183 shoes: Adidas Supernova Glide 3 Green
Nearly the same loop as the previous day, with a bit extra added on the go around Mrs Mac's.
Saturday Jan 28, 2012 #
Event: MetrO 11-12: Hillarys
8 AM
Running (Sydney) 34:07 [3] 6.64 km (5:08 / km)
ahr:169 max:183 shoes: Adidas Supernova Glide 3 Green
My first visit to Sydney since we moved from there 25 years ago. So after flying in on Fri, catching the train to Dapto, catching up with relies, catching train back to Sydney, went for a run from the hotel before my course started.
Headed eastish towards the harbour, upto the Harbour Bridge, Circular Quay, Oprah house, Bot Gdns, back to hotel.
Headed eastish towards the harbour, upto the Harbour Bridge, Circular Quay, Oprah house, Bot Gdns, back to hotel.
Thursday Jan 26, 2012 #
10 AM
Mtn Bike (Commute) 42:01 [3] 16.92 km (24.2 kph)
ahr:153 max:166 shoes: Scott Spark 60 2011
Home to Gosnells to pick up the kids and the ute. Waited till it was about 37 degrees before starting. Started feeling a bit hot after half an hour.
Wednesday Jan 25, 2012 #
7 AM
Mtn Bike (Commute) 1:08:57 [3] 31.54 km (27.4 kph)
ahr:163 max:184 shoes: Scott Spark 60 2011
Gosnells - Claremont
Not running as early as I'd liked, so took the direct route. Spencer Rd, Berwick St, Causeway, etc.
Kinda easy, mostly not much effort, mostly favouravble wind.
Not running as early as I'd liked, so took the direct route. Spencer Rd, Berwick St, Causeway, etc.
Kinda easy, mostly not much effort, mostly favouravble wind.
5 PM
Mtn Bike (Commute) 11:20 [3] 3.37 km (17.8 kph)
shoes: Scott Spark 60 2011
Claremont - Mt Claremont
Took a shortcut home.
Took a shortcut home.
Tuesday Jan 24, 2012 #
5 PM
Running intervals (Kings Park) 55:00 [3] 8.0 km (6:53 / km)
shoes: Adidas Supernova Glide 3 Green
Nearly forgot to take my GPS this morning, got just down the road before I remembered and went back for it, which was fortunate since I found I'd also left my lunch on the kitchen bench, had a quick search and eventually recalled where I'd left the GPS, on my MTB ready for Fridays BUOS (bike unprepare of shame).
Had remembered to put my HR strap in, but wasn't diligent enough to put in one which actually works.
Temp at Swanbourne before I left work was 39 degrees. Very small group of O types at Sticky's, eventually Andre turned up and eventually we got going on a slow warm up.
I was feeling a bit off at the end of the warm up, I think some throat lurgys had worked their way down to some stomach lurgys.
Plan for the session was 2 x 2.6km (double loops) with 90 sec recoveries.
First lap in 6:03 - pace 4:30/k
2nd lap 6:05 - pace 4:28/k (yeah slight variation in dist. makes things go funny).
Andre kept up. Pretty much the same pace as last week when I was pretty useless. Was pretty close to puking at the end of the first rep and with the recovery (drink/cool off) approaching 5 minutes I called a pike and we just did one more loop as a cool down.
I was contemplating today that I think I've been sick during or leading into just about every rogaine I've done in the last year or so, starting with NZ. .... and when I got home tonight I found .... my old lost wedding ring had reappeared out of nowhere, Belinda had found it on our bedroom floor. Now I'd lost the ring before going to NZ and I had presumed it was somewhere around Guildford where I'd done a practice run with Ann on the 6hr rogaine course.
So I'm starting myself a new superstition, that finding and having ,my old wedding ring will bring me some good luck.
Had remembered to put my HR strap in, but wasn't diligent enough to put in one which actually works.
Temp at Swanbourne before I left work was 39 degrees. Very small group of O types at Sticky's, eventually Andre turned up and eventually we got going on a slow warm up.
I was feeling a bit off at the end of the warm up, I think some throat lurgys had worked their way down to some stomach lurgys.
Plan for the session was 2 x 2.6km (double loops) with 90 sec recoveries.
First lap in 6:03 - pace 4:30/k
2nd lap 6:05 - pace 4:28/k (yeah slight variation in dist. makes things go funny).
Andre kept up. Pretty much the same pace as last week when I was pretty useless. Was pretty close to puking at the end of the first rep and with the recovery (drink/cool off) approaching 5 minutes I called a pike and we just did one more loop as a cool down.
I was contemplating today that I think I've been sick during or leading into just about every rogaine I've done in the last year or so, starting with NZ. .... and when I got home tonight I found .... my old lost wedding ring had reappeared out of nowhere, Belinda had found it on our bedroom floor. Now I'd lost the ring before going to NZ and I had presumed it was somewhere around Guildford where I'd done a practice run with Ann on the 6hr rogaine course.
So I'm starting myself a new superstition, that finding and having ,my old wedding ring will bring me some good luck.
Monday Jan 23, 2012 #
Note
(sick)
Still got a sore throat. Bike shop needs to get a new bottom bracket in for my road bike, so no renegade ride for me tomorrow anyway
Friday Jan 20, 2012 #
Note
Having a cold along with the lightning and eventual rain meant a pike on my planned MTB commute. Driving round Mounts Bay Rd I realised I'd missed out on the best SE tailwind ever and watched a small boat capsize next to the river wall, with a bunch of people watching on.
Note
(sick)
Wednesday Jan 18, 2012 #
Note
After getting home from my long run around 8:45 last night, I had a shower, made dinner, typed minutes, ate dinner and got to bed sometime around 10:30, knowing I was completely stuffed and that getting up at 5:00 wasn't going to happen. So I got up about 5:30 after Belinda had hit snooze on her alarm a coulpe of time. Got ready for work, then layed done on the lounge for a while before dropping the kids at my parents and heading to work.
Planning on doing my intervals session after work but haven't worked out what/how/where I'll have dinner and still get to Mundijong by 7:30.
Planning on doing my intervals session after work but haven't worked out what/how/where I'll have dinner and still get to Mundijong by 7:30.
5 PM
Running intervals (Kings Park) 1:00:59 [3] 10.02 km (6:05 / km)
shoes: Adidas Supernova Glide 3 Green
Didn't really feel upto this session, contemplated heading straight home from work, then realised I'd have a standard Wed-Thur training Abyss, so decided to at least do a short easy run, and do the intervals if I felt OK after warming up.
Wasn't too bad after warming up so got on with the session - 4 x 1.34km Craig triangle loops with 90 sec recoveries.
6:00 - pace 4:26/k
6:00 - pace 4:30/k
6:04 - pace 4:32/k
6:05 - pace 4:32/k
Heaps slower than last week, but legs were already dead, it was even hotter than last week, recoveries were shorter and no Wil to help push the pace. Probably didn't achieve the purpose of the session, but it's done, hopefully I'm not coming down with another over training man cold.
Wasn't too bad after warming up so got on with the session - 4 x 1.34km Craig triangle loops with 90 sec recoveries.
6:00 - pace 4:26/k
6:00 - pace 4:30/k
6:04 - pace 4:32/k
6:05 - pace 4:32/k
Heaps slower than last week, but legs were already dead, it was even hotter than last week, recoveries were shorter and no Wil to help push the pace. Probably didn't achieve the purpose of the session, but it's done, hopefully I'm not coming down with another over training man cold.
Tuesday Jan 17, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:30:39 [3] 45.83 km (30.3 kph)
ahr:156 max:189 shoes: Road Bike - Giant Defy2 (I thi
Wally, Chris and Fletch (who Wally and I were oblivious to as he turned into the carpark running late, luckily Chris was more observant).
Good conditions, not too much wind around. We all took turns and Fletch held on all the way, and even saved me from being dropped off the back a couple of time.
I think I spotted my HR at 189 on the way up the water tower climb as we worked past a massive group which pulled out of St Hildas in front of us. Will need to check when I upload the data, but it might be a reliable max HR for the bike.
Good conditions, not too much wind around. We all took turns and Fletch held on all the way, and even saved me from being dropped off the back a couple of time.
I think I spotted my HR at 189 on the way up the water tower climb as we worked past a massive group which pulled out of St Hildas in front of us. Will need to check when I upload the data, but it might be a reliable max HR for the bike.
5 PM
Running long (Kings Park) 2:25:20 [3] 24.97 km (5:49 / km)
ahr:147 max:162 shoes: Adidas Supernova Glide 3 Green
Since there wasn't really anyone who looked keen on doing a proper intervals session, and I need to get to Mundijong by 7:30pm tomorrow, I decided to do my long run instead.
Headed off with the O types, whilst waiting for Andre to catch up, and trying not to let Juffy and Simmo get out of sight, eventually couldn't see any of them and took a different turn to Juffy and Simmo, then took another different turn before deciding to turn back and caught up to Andre and Richard. We stuck with Richard till the DNA tower where he headed back and Andre and I went randomly around the place. Found Wally doing 200's at the bottom of the Broadwalk then we continued up around Fraser Ave and back to Sticky's.
Quick stop to call Belinda and let her know I'd be back later than planned, and put on my forgotten HR chest strap. Then acouple of long loops out to the far end till Andre got a grumpy hammy, so we headed back to stickies to give him 20km, then I just padded out an extra 5km to get to 25km (until I was robbed of 30m of rounding).
Didn't look at the HR at all whilst I was running and the average pace was mostly around 5:44 except it blew out close to 6:00 towards the 20km mark, then I picked up the pace a bit at the end.
Realised 7 or 8k's in that doing the Floreat ride in the morning, then a long run probably wasn't an ideal plan, but was too late to change my mind by then. Quads started to feel a bit sore around 15k's and again around 20k's but they didn't turn to stone which was nice.
Headed off with the O types, whilst waiting for Andre to catch up, and trying not to let Juffy and Simmo get out of sight, eventually couldn't see any of them and took a different turn to Juffy and Simmo, then took another different turn before deciding to turn back and caught up to Andre and Richard. We stuck with Richard till the DNA tower where he headed back and Andre and I went randomly around the place. Found Wally doing 200's at the bottom of the Broadwalk then we continued up around Fraser Ave and back to Sticky's.
Quick stop to call Belinda and let her know I'd be back later than planned, and put on my forgotten HR chest strap. Then acouple of long loops out to the far end till Andre got a grumpy hammy, so we headed back to stickies to give him 20km, then I just padded out an extra 5km to get to 25km (until I was robbed of 30m of rounding).
Didn't look at the HR at all whilst I was running and the average pace was mostly around 5:44 except it blew out close to 6:00 towards the 20km mark, then I picked up the pace a bit at the end.
Realised 7 or 8k's in that doing the Floreat ride in the morning, then a long run probably wasn't an ideal plan, but was too late to change my mind by then. Quads started to feel a bit sore around 15k's and again around 20k's but they didn't turn to stone which was nice.
Monday Jan 16, 2012 #
8 AM
Running (Home - random) 1:04:20 [3] 11.33 km (5:41 / km)
ahr:153 max:169 shoes: Salomon XA 3D Ultra2 No.1 Gree
Got out of the house just before 8, everyone else still asleep, took the dog so that he wouldn't go nuts and wake everyone up.
Approaching Thomas Rd there was someone drive a horse (pony) and buggy on the road ahead, unfortunetly they turned down the bridle trail beside Thomas Rd, which was the way I was planning on going. So since there was already a German Shepard going berserk at Mickey, I decided to cut across the drain and the road, so I wouldn't freak out the pony trying to run past. I was going to cut back once I was clear of the pony, but I couldn't see where it went. So I kept going along the south side of Thomas Rd and eventually headed further south.
On the bridle trail approaching the trotting complex there was a trotter approaching head on, on my side of the path, I couldn't see the driver because his horse was in the way, so I went over to the wrong side of the path. The idiot didn't see me till I was a few meters away because he was playing around with his phone.
Let Mickey have a drink from a dodgy looking creek and turned for home, soon after Mickey started lagging behind, so I had to keep pushing him on, so couldn't pick up the pace like I would have liked. Need to remeber to only take for short runs.
Approaching Thomas Rd there was someone drive a horse (pony) and buggy on the road ahead, unfortunetly they turned down the bridle trail beside Thomas Rd, which was the way I was planning on going. So since there was already a German Shepard going berserk at Mickey, I decided to cut across the drain and the road, so I wouldn't freak out the pony trying to run past. I was going to cut back once I was clear of the pony, but I couldn't see where it went. So I kept going along the south side of Thomas Rd and eventually headed further south.
On the bridle trail approaching the trotting complex there was a trotter approaching head on, on my side of the path, I couldn't see the driver because his horse was in the way, so I went over to the wrong side of the path. The idiot didn't see me till I was a few meters away because he was playing around with his phone.
Let Mickey have a drink from a dodgy looking creek and turned for home, soon after Mickey started lagging behind, so I had to keep pushing him on, so couldn't pick up the pace like I would have liked. Need to remeber to only take for short runs.
Saturday Jan 14, 2012 #
Event: MetrO 11-12: Mandurah
4 PM
Running warm up/down 5:30 [2] 0.9 km (6:07 / km)
ahr:142 max:167 shoes: Adidas Supernova Glide 3 Green
Short warm up.
5 PM
Running race (Metro - Halls Head) 43:50 [4] 8.82 km (4:58 / km)
ahr:178 max:186 shoes: Adidas Supernova Glide 3 Green
Headed straight for the south corner of the map, along with Wil and Mr R. I think I was in front of Wil heading towards 22, but made a slight mistake, so Wil and Mr R. got in front. Stayed about 50m behind Wil all the way to the coast and when I went up to 11 he went elsewhere, before we crossed paths at 15.
Then I headed for the ridge as it looked like there were too many controls up there to drop them all, so up and down hills and over to the northeast edge and back in. Saw Craig heading towards 13 as I punched, unfortunately he only needed to get 19, and I still had to get 8 and 12.
As I came round the buildings towards the finish Wil was already entering the chute. Finished about 20 secs behind Wil and 3 mins behind Craig, but had the longest dist. (about 700m further than Craig) and fastest average pace.
Then I headed for the ridge as it looked like there were too many controls up there to drop them all, so up and down hills and over to the northeast edge and back in. Saw Craig heading towards 13 as I punched, unfortunately he only needed to get 19, and I still had to get 8 and 12.
As I came round the buildings towards the finish Wil was already entering the chute. Finished about 20 secs behind Wil and 3 mins behind Craig, but had the longest dist. (about 700m further than Craig) and fastest average pace.
Friday Jan 13, 2012 #
6 AM
Road Bike (Commute) 1:35:44 [3] 48.04 km (30.1 kph)
ahr:151 shoes: Road Bike - Giant Defy2 (I thi
Mostly gentle ride in. Caught a coule of fastish types waiting for the lights on the Leach Hwy detour, sat loosely behind them, second guy was a fixie, first turned off at Canning Bridge. Cranked up the pace to stay with fixie a bit longer, but since I couldn't get into a position which wass protected enough from the wind, I let him go eventualy and went back to plan.
Cranked the pace a bit towards the end as well, to make sure I stayed over(?under?) par.
Took the road bike to the bike shop yesterday, but didn't want to leave it there for a week, so will take it back next week and hopefully just have to do an MTB commute next Fri. Looks like I may have rooted my bottom bracket, so it felt extra bad this morning.
Cranked the pace a bit towards the end as well, to make sure I stayed over(?under?) par.
Took the road bike to the bike shop yesterday, but didn't want to leave it there for a week, so will take it back next week and hopefully just have to do an MTB commute next Fri. Looks like I may have rooted my bottom bracket, so it felt extra bad this morning.
5 PM
Road Bike (Commute) 1:44:51 [3] 48.72 km (27.9 kph)
ahr:155 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling downs + detours
As far as I could tell it was into the wind, turn into the wind, turn into the wind.
Was either towing or being towed most of the way to Farrington Rd, then on my own, oh and another person complimented me on my wobbly knees as well.
As far as I could tell it was into the wind, turn into the wind, turn into the wind.
Was either towing or being towed most of the way to Farrington Rd, then on my own, oh and another person complimented me on my wobbly knees as well.
Road Bike warm up/down (Home) 2:46 [3] 0.96 km (20.8 kph)
ahr:124 max:146 shoes: Road Bike - Giant Defy2 (I thi
Tried keeping the timer go for my cool down, to see if I could "make it count", but still only got to 49.68. Will try adding the warm up as well next time.
But the extra 5 calories made it up to a nice even 1000 for the ride (according to Garmin anyway).
But the extra 5 calories made it up to a nice even 1000 for the ride (according to Garmin anyway).
Wednesday Jan 11, 2012 #
5 PM
Running long (Kings Park - Maffetone) 2:24:29 [2] 20.41 km (7:05 / km)
ahr:145 max:159 shoes: Salomon XA 3D Ultra2 No.1 Gree
Planned to do 23km, but also planned to try running at Maffetone pace now that I've got a new chest strap, so 140bpm.
Thought about heading straight home from work and running after dinner, but wasn't keen on a completely flat or flat/big hills/flat run and finally traffic appeared to be stopped on the narrows, so I pulled in under the plain trees near the brewery and started from there.
Started out in the low 150's and couldn't really go any slower, eventually got closer to 140, but mostly mid 140's.
Had to revise the planned distance due to the slow pace, so decided on about 2hrs 15mins. Very bored taking random routes all over Kings Park, trying to avoid hard surfaces, cause I don't want to wear out my shiny new Salomons.
Eventually finally padded out most of the time and decided to make it 20km, before dropping down Kakoda back to the car.
Blah, after that I'm really not sure about my plan of doing my long runs at Maffetone pace. Quads a but sore as well. Maybe if I planned a route beforehand it wouldn't be so painfully boring as well.
Thought about heading straight home from work and running after dinner, but wasn't keen on a completely flat or flat/big hills/flat run and finally traffic appeared to be stopped on the narrows, so I pulled in under the plain trees near the brewery and started from there.
Started out in the low 150's and couldn't really go any slower, eventually got closer to 140, but mostly mid 140's.
Had to revise the planned distance due to the slow pace, so decided on about 2hrs 15mins. Very bored taking random routes all over Kings Park, trying to avoid hard surfaces, cause I don't want to wear out my shiny new Salomons.
Eventually finally padded out most of the time and decided to make it 20km, before dropping down Kakoda back to the car.
Blah, after that I'm really not sure about my plan of doing my long runs at Maffetone pace. Quads a but sore as well. Maybe if I planned a route beforehand it wouldn't be so painfully boring as well.
C • bpm 13
Tuesday Jan 10, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:30:08 [4] 45.87 km (30.5 kph)
ahr:161 shoes: Road Bike - Giant Defy2 (I thi
5 PM
Running intervals (Kings Park reps) 1:06:18 [3] 9.83 km (6:45 / km)
ahr:145 max:187 shoes: Adidas Supernova Glide 3 Green
4 x 1.34km Craig triangle loops, first 3 clockwise/easy direction, last bonus easier one anticlockwise/hard direction 3minute recoveries
5:30 - pace 4:07/k
5:33 - pace 4:09/k
5:28 - pace 4:03/k
5:55 - pace 4:24/k
Wil and Ann along today, took a while to come up with a rough plan. Intervals felt good, same speed as Wil most of the time. Ran the 3rd like it was the last, tried to get the average pace to 4:00, but not quite there yet. I think I like this loop,
Maybe next week we could try the same loop but double, single, double, single, unless someone has a more logical suggestion/progression.
5:30 - pace 4:07/k
5:33 - pace 4:09/k
5:28 - pace 4:03/k
5:55 - pace 4:24/k
Wil and Ann along today, took a while to come up with a rough plan. Intervals felt good, same speed as Wil most of the time. Ran the 3rd like it was the last, tried to get the average pace to 4:00, but not quite there yet. I think I like this loop,
Maybe next week we could try the same loop but double, single, double, single, unless someone has a more logical suggestion/progression.
Monday Jan 9, 2012 #
7 AM
Running (Katanning) 30:30 [3] 6.0 km (5:05 / km)
shoes: Salomon XA 3D Ultra2 No.1 Gree
Short easyish run whilst the rest of the family was still in bed, planning on following the creekline I'd spotted on google earth, but it was a bit of a wasteland in places, so randomish route and padded out at the end.
Then packed up again and headed home
Then packed up again and headed home
Sunday Jan 8, 2012 #
6 AM
Mtn Bike (Esperance - wind farm) 1:48:30 [3] 33.96 km (18.8 kph)
shoes: Scott Spark 60 2011
Out to meet Tooms on the bore track. Got there early, so headed towards his place, then turned around to get back to our meeting point in case I'd missed him, then waited a couple more minutes, finished knitting my socks, and Tooms turned eventually, a couple of mins late.
Tooms managed a very good impersonation of my normal dropping off the back on the hills. Good solid track with gentle ups and downs till we ran out of bore service track and had to head for the powerline track, which turned out to be mostly soft sand, fortunately only a short section till we got to the wind farm.
Running very tight for time by now so we headed down the local billy cart racing road to the coast then round to Pink Lake. After dropping Tooms on another hill without noticing, I paid a bit more attention to make sure he stayed stuck on the rest of the way back. Tailwind most of the way helped blast back along the road and managed to get back before I got into any trouble.
Packed up camp soon after and headed for home via an overnight stop at Katanning to break up the trip.
Thanks to Tooms for some nice riding and run sessions over the week. If I'd had a bit more time another trip to the piggery would have been good, it's got a nice surface to ride on, no horrible loose gravelly/rocky stuff, and nice easy jumps, all very ridable.
And thanks to Dalto for lending me his bike racks so I could put my bikes on the roof of the ute.
Tooms managed a very good impersonation of my normal dropping off the back on the hills. Good solid track with gentle ups and downs till we ran out of bore service track and had to head for the powerline track, which turned out to be mostly soft sand, fortunately only a short section till we got to the wind farm.
Running very tight for time by now so we headed down the local billy cart racing road to the coast then round to Pink Lake. After dropping Tooms on another hill without noticing, I paid a bit more attention to make sure he stayed stuck on the rest of the way back. Tailwind most of the way helped blast back along the road and managed to get back before I got into any trouble.
Packed up camp soon after and headed for home via an overnight stop at Katanning to break up the trip.
Thanks to Tooms for some nice riding and run sessions over the week. If I'd had a bit more time another trip to the piggery would have been good, it's got a nice surface to ride on, no horrible loose gravelly/rocky stuff, and nice easy jumps, all very ridable.
And thanks to Dalto for lending me his bike racks so I could put my bikes on the roof of the ute.
Saturday Jan 7, 2012 #
Event: MetrO 11-12: Star Swamp
8 AM
Running (Esperance) 54:28 [3] 10.01 km (5:26 / km)
shoes: Adidas Supernova Glide 3 Green
Headed out the back of the caravan park onto Longbottom Lane again. Kept heading south, made a lucky choice to go left at Pink Lake Rd to pick up a sandy mostly firm track, with lots of rollers, through to the bore service road.
Wind was blasting westerly as opposed to Thursdays blasting easterly. Continued a short way before turning and doubling back from whence I came, except I missed the turn from the road to the sand track, so was momentarily lost when I hit Pink Lake Rd in a strange spot.
Heading the the shower afterwards I thought I should have done this mornings Roadie ride out to Lucky Bay, as it would have been blasted all the way there, be interested to see just how fast they went.
Wind was blasting westerly as opposed to Thursdays blasting easterly. Continued a short way before turning and doubling back from whence I came, except I missed the turn from the road to the sand track, so was momentarily lost when I hit Pink Lake Rd in a strange spot.
Heading the the shower afterwards I thought I should have done this mornings Roadie ride out to Lucky Bay, as it would have been blasted all the way there, be interested to see just how fast they went.
Thursday Jan 5, 2012 #
5 AM
Running long (Esperance) 1:50:43 [3] 19.89 km (5:34 / km)
shoes: Adidas Supernova Glide 3 Green
Made it to Toom's place on time, brief faffing then we headed it off for the "it's to windy to ride so lets run" 20k'er.
Out along the bore service track, pretty hot and sweaty conditions considering it seemed quite cool, track is nice and generally gently undulating limestone. Bit of contrail spotting along the way before turning into the wind for some refreshing cooling effect.
Doubled back to a bike/walk track which cuts out to the coast, slightly more undulating perhaps and smoother rough bitumen track.
Hit the coast and down onto the beach running on the firm sand mostly with a bit of soft sand avoiding rocky stuff and a bit of rocky stuff. Eventually up a big granite slope and onto the concrete bike path back to town.
Much hillier on the bike path, managed to get up one steep pinch nicely, but was starting to suffer by then with the evil quads starting to get grumpy. Tooms tried to chase down the dad and daughter cyclists but I had to let him go.
Then Tooms dropped us down a very narrow track and down a very steep sand slope and back onto the beach, along the beach briefly and then up the stairs ... I walked, luckily Tooms's running up the stairs wasn't too much quicker.
Quads sore for most of the day. Trip out to Cape Le Grand National Park turned out to be an exercise in trying to find somewhere out of the wind and eventually the rain settled in. Eventually went to Cape Le Grand (?) beach on the way back and the beach was nice and flat, calm and sheltered but still raining. So we had ice creams in the car before heading back to camp for for persisting rain, wind, thunder and lightning.
Out along the bore service track, pretty hot and sweaty conditions considering it seemed quite cool, track is nice and generally gently undulating limestone. Bit of contrail spotting along the way before turning into the wind for some refreshing cooling effect.
Doubled back to a bike/walk track which cuts out to the coast, slightly more undulating perhaps and smoother rough bitumen track.
Hit the coast and down onto the beach running on the firm sand mostly with a bit of soft sand avoiding rocky stuff and a bit of rocky stuff. Eventually up a big granite slope and onto the concrete bike path back to town.
Much hillier on the bike path, managed to get up one steep pinch nicely, but was starting to suffer by then with the evil quads starting to get grumpy. Tooms tried to chase down the dad and daughter cyclists but I had to let him go.
Then Tooms dropped us down a very narrow track and down a very steep sand slope and back onto the beach, along the beach briefly and then up the stairs ... I walked, luckily Tooms's running up the stairs wasn't too much quicker.
Quads sore for most of the day. Trip out to Cape Le Grand National Park turned out to be an exercise in trying to find somewhere out of the wind and eventually the rain settled in. Eventually went to Cape Le Grand (?) beach on the way back and the beach was nice and flat, calm and sheltered but still raining. So we had ice creams in the car before heading back to camp for for persisting rain, wind, thunder and lightning.
Wednesday Jan 4, 2012 #
7 AM
Running (Esperance - short) 29:45 [3] 6.12 km (4:52 / km)
shoes: Adidas Supernova Glide 3 Green
Easyish loosener with Axcel (nephew) along on my MTB.
Took a while to find the back road out of the caravan park, out along Longbottom lane across Pink Lake Rd onto another road which soon became a sand track, but popped out onto another road, turned around after about 3k's and was making nice speed without too much effort. Did a few short hit max speed efforts near the end and had to overshoot the caravan park to pad out to 6km.
Took a while to find the back road out of the caravan park, out along Longbottom lane across Pink Lake Rd onto another road which soon became a sand track, but popped out onto another road, turned around after about 3k's and was making nice speed without too much effort. Did a few short hit max speed efforts near the end and had to overshoot the caravan park to pad out to 6km.
4 PM
Mtn Bike (Piggery) 1:35:00 [3] 28.6 km (18.1 kph)
shoes: Scott Spark 60 2011
Got out to the piggery to meet Tooms a couple of minutes late, perhaps it takes more than a couple of minutes to get anywhere in Esperance.
Ended up doing 3 laps with Tooms going slow with me for the 1st and 3rd and knocking out a quick one for the 2nd after disappearing after the first couple of corners.
Times about 31 mins, 29:51, 32:00
Felt a lot more comfortable on the 2nd and 3rd laps. Some nice little jumps and berms along the way and some nice fast straight flattish sections.
Quickly checked out the convenience of having beers in the fridge in the back of the ute before heading back for cold tacos.
Inconveniently left my GPS back at camp and didn't have time to start my stopwatch before the first lap.
Ended up doing 3 laps with Tooms going slow with me for the 1st and 3rd and knocking out a quick one for the 2nd after disappearing after the first couple of corners.
Times about 31 mins, 29:51, 32:00
Felt a lot more comfortable on the 2nd and 3rd laps. Some nice little jumps and berms along the way and some nice fast straight flattish sections.
Quickly checked out the convenience of having beers in the fridge in the back of the ute before heading back for cold tacos.
Inconveniently left my GPS back at camp and didn't have time to start my stopwatch before the first lap.
Tuesday Jan 3, 2012 #
5 AM
Road Bike warm up/down (Toomsville Loyalists) 14:46 [3] 6.77 km (27.5 kph)
shoes: Road Bike - Giant Defy2 (I thi
Turns out we're staying a reasonable way out of town, so a reasonable warm up to get to the start with a couple of minutes to spare.
Road Bike (Toomsville Loyalists) 1:16:51 [3] 41.92 km (32.7 kph)
shoes: Road Bike - Giant Defy2 (I thi
Round and round the streets and back roads of Esperance. I got very confused when the two guys in front of the double lines moved to the right side of the road, I eventually realised they were peeling off, so went to the front with Tooms for a while.
The group eventually started rolling through which was hard work at times, reasonably short recoveries with the gaps which seemed to pop up randomly (not that I know how to roll through properly). Main problem was picking the time to go from the slow side to the fast side without leaving a gap due to someone else not coming through. Then getting in front and over to the the slow line without having to speed up too much as the person in front(?) didn't ease off or ending up with a gap when you move to the slow side and the next person doesn't ease off as much.
Hill to the lookout was a killer. Probably shouldn't have drop from SCR to granny (yes I've got 3 rings on my cheapo(ish) bike) as it was just to low a gear. Nice run down to John St after that.
The group eventually started rolling through which was hard work at times, reasonably short recoveries with the gaps which seemed to pop up randomly (not that I know how to roll through properly). Main problem was picking the time to go from the slow side to the fast side without leaving a gap due to someone else not coming through. Then getting in front and over to the the slow line without having to speed up too much as the person in front(?) didn't ease off or ending up with a gap when you move to the slow side and the next person doesn't ease off as much.
Hill to the lookout was a killer. Probably shouldn't have drop from SCR to granny (yes I've got 3 rings on my cheapo(ish) bike) as it was just to low a gear. Nice run down to John St after that.
Road Bike (Toomsville Loyalists) 15:14 [3] 6.93 km (27.3 kph)
shoes: Road Bike - Giant Defy2 (I thi
Gentle ride back to the caravan park, finish off the dodgy shotz protein bar which I won at KillBrook and carried around for the last 12hr rogaine and the 6inch.
Soon after being amused by the ironically named Place of Aboriginal Learning and Excellence (which I abbreviated to P.A.L.E.), I was in need of a drink, but knew it would be dicey whilst still holding onto the remains of my protein bar, had a drink anyway and in due course dropped by water bottle, luckily it rolled to the side of the road I a doubled back before a car crunched it.
Soon after being amused by the ironically named Place of Aboriginal Learning and Excellence (which I abbreviated to P.A.L.E.), I was in need of a drink, but knew it would be dicey whilst still holding onto the remains of my protein bar, had a drink anyway and in due course dropped by water bottle, luckily it rolled to the side of the road I a doubled back before a car crunched it.
Monday Jan 2, 2012 #
6 AM
Running (Hyden) 33:06 [3] 5.29 km (6:15 / km)
shoes: Salomon XA 3D Ultra2 No.1 Gree
Short mostly easy run. Planned to do the few km loop northish towards the airport, but when I got to the area where it heads north over the road the track seemed to be bitumen and there was was a more fun looking dirt single track, so I took that.
The track hit the rock surface and disappeared so I skirted around the east and south of the rock through a mega colony of tRicky's favourite christmas spiders, through the golf course up to the top of some big rock, back down to the western edge.
Finally hit a firm wide sandy track and decided to up the pace to 4min/k, eased up for a short recovery then cranked up to hit full speed 3min/k before jogging the rest.
Hit lap instead of stop when I finished, so GPS trace has superfluous data.
The track hit the rock surface and disappeared so I skirted around the east and south of the rock through a mega colony of tRicky's favourite christmas spiders, through the golf course up to the top of some big rock, back down to the western edge.
Finally hit a firm wide sandy track and decided to up the pace to 4min/k, eased up for a short recovery then cranked up to hit full speed 3min/k before jogging the rest.
Hit lap instead of stop when I finished, so GPS trace has superfluous data.
Sunday Jan 1, 2012 #
6 AM
Running (Home - short loop) 24:54 [3] 5.38 km (4:38 / km)
shoes: Salomon XA 3D Ultra2 No.1 Gree
Quick short run, lacking warm up and cool down time. Just tried to go a bit faster than I have been lately, which I think I accomplished.
Home to finish packing and head off on holiday leg one, out to Hyden. I think we passed Juffy's parents along the way, based on a brief glimpse of OAWA plates and Burgundy car heading the other way.
Home to finish packing and head off on holiday leg one, out to Hyden. I think we passed Juffy's parents along the way, based on a brief glimpse of OAWA plates and Burgundy car heading the other way.
C • Yep 2