Training Log Archive: shanelIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Event: UWA
1 PM
Orienteering warm up/down 7:57 [3] 1.28 km (6:13 / km)
ahr:155 shoes: Adidas Supernova Glide 3 Green
Friday Mar 30, 2012 #
6 AM
Road Bike (Commute) 1:34:16 [3] 48.19 km (30.7 kph)
shoes: Road Bike - Giant Defy2 (I thi
Darling Downs - Claremont
Had a launch failure this morning, put some bread in the toaster and then laid on the lounge and went back to sleep for a while, eventually got going again, reheated my toast, contemplated driving to work, decided that would be even harder than riding, so eventually got going.
Nice southerly blowing made for an easy trip up the freeway, hooked in behind someone on who came on at Mt Henry so did a bit of work with him. Glimpsed a Simmo like character from my spot hiding on a wheel, soon after Binnsey went past then fizzyred.
Got to work eventually.
Had a launch failure this morning, put some bread in the toaster and then laid on the lounge and went back to sleep for a while, eventually got going again, reheated my toast, contemplated driving to work, decided that would be even harder than riding, so eventually got going.
Nice southerly blowing made for an easy trip up the freeway, hooked in behind someone on who came on at Mt Henry so did a bit of work with him. Glimpsed a Simmo like character from my spot hiding on a wheel, soon after Binnsey went past then fizzyred.
Got to work eventually.
6 PM
Road Bike (Commute) 1:43:49 [3] 48.61 km (28.1 kph)
ahr:158 shoes: Road Bike - Giant Defy2 (I thi
Claremont - Darling Downs
Lateish ride home after a couple of post work beers.
Surprised to catch someone heading down the freeway who I could work with a little bit into the wind, but he turned off at Canning Bridge. Don't think I saw any other cyclists for the rest of the ride. Managed to avoid fading at the end, a bit of a tailwind may have helped.
Ayups I borrowed from Mark seem to provide adequate illumination so I better get organised and order my own.
Lateish ride home after a couple of post work beers.
Surprised to catch someone heading down the freeway who I could work with a little bit into the wind, but he turned off at Canning Bridge. Don't think I saw any other cyclists for the rest of the ride. Managed to avoid fading at the end, a bit of a tailwind may have helped.
Ayups I borrowed from Mark seem to provide adequate illumination so I better get organised and order my own.
Thursday Mar 29, 2012 #
Note
After taking the kids to school in the morning I spent the rest of the morning trying to decide if I should go for a run, should I go long? maybe 15km? or do some washing? ans some dishes?
Eventually managed to waste most of the morning, then have lunch and still feel a bit lethargic, so only did a few more little things are the house.
I guess long term I'd planned on having an easy week after the rogaine, so I at least I mostly achieved that.
Eventually managed to waste most of the morning, then have lunch and still feel a bit lethargic, so only did a few more little things are the house.
I guess long term I'd planned on having an easy week after the rogaine, so I at least I mostly achieved that.
Tuesday Mar 27, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:25:13 [3] 45.83 km (32.3 kph)
ahr:161 shoes: Road Bike - Giant Defy2 (I thi
tRicky, Dalto and Wally.
tRicky pushed the pace a bit. I mostly sat behind somewhere but went to the front for a bit for the wind up heading down to Port Beach. That sat behind till I put in a short effort through Dalkeith, luckily tRicky wasn't aware that I'm meant to be left out the front till I die, so I didn't suffer too much.
tRicky and Dalto gapped us heading up past Andres' and I tried to get past Wally and close the gap, but failed to get in front of Wally, let alone close the gap.
I was going to lead out at UWA, but Wally went out first, so I just sat behind.
tRicky pushed the pace a bit. I mostly sat behind somewhere but went to the front for a bit for the wind up heading down to Port Beach. That sat behind till I put in a short effort through Dalkeith, luckily tRicky wasn't aware that I'm meant to be left out the front till I die, so I didn't suffer too much.
tRicky and Dalto gapped us heading up past Andres' and I tried to get past Wally and close the gap, but failed to get in front of Wally, let alone close the gap.
I was going to lead out at UWA, but Wally went out first, so I just sat behind.
5 PM
Running intervals (Terrain Loops) 1:02:36 [4] 9.05 km (6:55 / km)
ahr:152 max:181 shoes: Adidas Supernova Glide 3 Green
Wil and tRicky along for 1 double lap, first easy, second hard, 3 mins recovery, 1 hard, 3 mins, recovery another hard.
My legs were pretty dead from the start. The track pretty overgrown in places with extra low hanging branches. I think tRicky and Wil took a very slight shortcut off the oval to avoid the lowest of the trees of the track.
9:42, 9:55
9:51
9:51
Getting a bit dark on the last rep, so we may have trouble getting through many more sessions there.
Heaps slower than my best lap of 8:42 back in Oct, hopefully I'll have fresher legs next week, but still need to work out session for the next few weeks.
Ahh, I found the Toomsless Tues program from just before Fletch got bored of watching us run. So next week E, H, E, H (2 min rec). Then H, H, H, handicap for the third week. Ahh crap, that doesn't really fit with Tooms' advice of Anaerobic Threshold not hard with short/jog recoveries, but maybe it's close enough.
My legs were pretty dead from the start. The track pretty overgrown in places with extra low hanging branches. I think tRicky and Wil took a very slight shortcut off the oval to avoid the lowest of the trees of the track.
9:42, 9:55
9:51
9:51
Getting a bit dark on the last rep, so we may have trouble getting through many more sessions there.
Heaps slower than my best lap of 8:42 back in Oct, hopefully I'll have fresher legs next week, but still need to work out session for the next few weeks.
Ahh, I found the Toomsless Tues program from just before Fletch got bored of watching us run. So next week E, H, E, H (2 min rec). Then H, H, H, handicap for the third week. Ahh crap, that doesn't really fit with Tooms' advice of Anaerobic Threshold not hard with short/jog recoveries, but maybe it's close enough.
Saturday Mar 24, 2012 #
Event: WARA 6hr Rogaine
3 PM
Rogaining race (City Lights/KOM 6hr) 5:59:52 [5] 31.0 km (11:37 / km)
ahr:162 shoes: Salomon XA 3D Ultra2 No.1 Gree
Mark, lonely Wil and I. Thought with a cleanup distance of about 32km we'd have a good chance of getting them all, so we planned the lot with a big loop heading north from the HH, out to the eastern end of the course, staying high, back along the southern edge, cleanup the western end, back through the HH to do a little loop around the river.
Started off with tRicky (who'd spent the briefing resting up in the first aid tent) and Mundell and a fast mixed team heading our way, didn't see them again after the first control.
The track we were going to take from 85 to 79 looked like someones driveway, so we skirted around a bit and went past just below a house before heading back up to pick up the track. Heading out the the eastern end our pace looked like we'd be lucky to make 30km. So under Wils advisement we dropped 94 and it's hike up an down the hill.
Then the pace picked up for a while as we got a few controls along the river before heading up the hill to 76. Must have been around here that I started struggling to keep up with Mark and Wil, I think the main problem was trying to drink and eat with the heat at the pace we were going.
Some tuff hills heading around the southern and western sides of the map and by the time we were out out the quarry it was looking like just finishing the main loop could be questionable. Then we completely screwed 101 after folowing random tracks which meant we bypassed the first spur, so we went up the third spur before realising where we were ans heading back down to the right spur.
Heading upto 63 I was right off the back heading up through a heap of boulders. By this stage we were dropping 51, but headed half way to 53 before deciding we should go to 74, then onto 53. We then ran straight past the HH with 10-15mins to go and towards 50, but Wil was concentrating on working out if we could get 75 and I was just running and hoping we couldn't get 75, cause it would have killed me, and Mark was just running up ahead, down the main patrolled road, way past the control, until Wil called us back (in the mean time we'd run past a few teams that we're running the other way, back to the HH, which was a bit funny). We got 50 with a few minutes to go then smashed it down the hill, about halfway back with 90 secs to go, to finish with 8 secs to spare.
Top 3 teams all finished in the last 10 seconds.
HR data went a bit random once the chest strap had slipped down around my waist.
Kinda glad towards the end when Wil was starting to cramp, thought it wouldn't hurt so much to keep up, but it still did.
Started off with tRicky (who'd spent the briefing resting up in the first aid tent) and Mundell and a fast mixed team heading our way, didn't see them again after the first control.
The track we were going to take from 85 to 79 looked like someones driveway, so we skirted around a bit and went past just below a house before heading back up to pick up the track. Heading out the the eastern end our pace looked like we'd be lucky to make 30km. So under Wils advisement we dropped 94 and it's hike up an down the hill.
Then the pace picked up for a while as we got a few controls along the river before heading up the hill to 76. Must have been around here that I started struggling to keep up with Mark and Wil, I think the main problem was trying to drink and eat with the heat at the pace we were going.
Some tuff hills heading around the southern and western sides of the map and by the time we were out out the quarry it was looking like just finishing the main loop could be questionable. Then we completely screwed 101 after folowing random tracks which meant we bypassed the first spur, so we went up the third spur before realising where we were ans heading back down to the right spur.
Heading upto 63 I was right off the back heading up through a heap of boulders. By this stage we were dropping 51, but headed half way to 53 before deciding we should go to 74, then onto 53. We then ran straight past the HH with 10-15mins to go and towards 50, but Wil was concentrating on working out if we could get 75 and I was just running and hoping we couldn't get 75, cause it would have killed me, and Mark was just running up ahead, down the main patrolled road, way past the control, until Wil called us back (in the mean time we'd run past a few teams that we're running the other way, back to the HH, which was a bit funny). We got 50 with a few minutes to go then smashed it down the hill, about halfway back with 90 secs to go, to finish with 8 secs to spare.
Top 3 teams all finished in the last 10 seconds.
HR data went a bit random once the chest strap had slipped down around my waist.
Kinda glad towards the end when Wil was starting to cramp, thought it wouldn't hurt so much to keep up, but it still did.
Friday Mar 23, 2012 #
6 AM
Running (Crawley - Kings Park) 33:21 [3] 5.52 km (6:03 / km)
ahr:155 shoes: Adidas Supernova Glide 3 Green
Gentle veg jog into Kings Park just to loosen up the legs.
Tuesday Mar 20, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:29:28 [3] 45.83 km (30.7 kph)
ahr:154 shoes: Road Bike - Giant Defy2 (I thi
Felt like rubbish on arrival at Floreat, bit cooler this morning which seems to be the start of winter coughing and spluttering rides.
Just Dalto and I rolled out, luckily Karl was coming round the first roundabout and he jumped on the back.
With sniffles and coughing and spluttering and having an easy pre rogaine week, I sat on the back the whole ride except a couple of unfortunate occasions when I found out how easy it is to drift past everyone Andre style.
Just Dalto and I rolled out, luckily Karl was coming round the first roundabout and he jumped on the back.
With sniffles and coughing and spluttering and having an easy pre rogaine week, I sat on the back the whole ride except a couple of unfortunate occasions when I found out how easy it is to drift past everyone Andre style.
5 PM
Running (Kings Park) 53:32 [3] 8.89 km (6:01 / km)
ahr:145 max:172 shoes: Adidas Supernova Glide 3 Green
Looked like I may be running on my own or joining the orienteers this arvo after Andre and Ann piked and Wil said he was a 50% chance. Turned out tRicky put in a random appearance and Wil turned up after all.
So we did our planned easy session, much to Ricky's delight, and randomly ran out to the other end of the park and back. Just when I thought we were finishing we turned to the northern corner and when we went south again Ricky finally decided to run a bit closer to his normal speed for a few seconds, leaving Wil and I to catch up.
So we did our planned easy session, much to Ricky's delight, and randomly ran out to the other end of the park and back. Just when I thought we were finishing we turned to the northern corner and when we went south again Ricky finally decided to run a bit closer to his normal speed for a few seconds, leaving Wil and I to catch up.
Monday Mar 19, 2012 #
9 AM
Running (Home - firebreak loops) 32:47 [3] 5.27 km (6:13 / km)
ahr:151 max:186 shoes: Adidas Supernova Glide 3 Green
Kinda an short easy run, but didn't feel like doing the short bridle trail loop, so decided to just run around our firebreak, then came up with a plan of 4 laps warmup, the 4 x 500m (one lap each) with 30 sec recovery, then 2 laps cool down.
Turns out the GPS thinks a lap is exactly 500m. Tried to go down the fence line to the SW corner on one of the warm up laps, but turns out it's impassable with all the fallen branches *adds to list of things to cut/mulch/destroy*.
30 sec recovery was a bit optimistic so made it 1min each.
500's in:
1:53 (3:46/km)
1:50 (3:42/km)
1:52 (3:42/km)
1:48 (3:39/km)
Pretty happy with the pace and a nice short sharp session, might be a good basis for some speed sessions (may also make the neighbours think I'm a complete nutter if they see me, especially the new neighbours who I haven't seen yet, but may be the owners of the cat that had a run in with our dog last night (stupid cats or poor cat/stupid cat owners)).
Turns out the GPS thinks a lap is exactly 500m. Tried to go down the fence line to the SW corner on one of the warm up laps, but turns out it's impassable with all the fallen branches *adds to list of things to cut/mulch/destroy*.
30 sec recovery was a bit optimistic so made it 1min each.
500's in:
1:53 (3:46/km)
1:50 (3:42/km)
1:52 (3:42/km)
1:48 (3:39/km)
Pretty happy with the pace and a nice short sharp session, might be a good basis for some speed sessions (may also make the neighbours think I'm a complete nutter if they see me, especially the new neighbours who I haven't seen yet, but may be the owners of the cat that had a run in with our dog last night (stupid cats or poor cat/stupid cat owners)).
Saturday Mar 17, 2012 #
2 PM
Running warm up/down 13:00 [3] 1.5 km (8:40 / km)
shoes: Adidas Supernova Glide 3 Green
Orienteering (Nav Dash Curtin South) 21:48 [3] 3.86 km (5:39 / km)
ahr:172 max:182 shoes: Adidas Supernova Glide 3 Green
Was a bit slow to get going, eventually spotted the start triangle, took a couple of controls to get going, pretty good through Canning College and the student accommodation. Missed the gap between the buildings, so went the long way. Pretty messy through the second lot of student accommodation and lost a big chunk of time on 16 and 17 to completely lose any respectability.
Friday Mar 16, 2012 #
6 AM
Road Bike (Commute) 1:35:36 [3] 48.0 km (30.1 kph)
ahr:145 max:169 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Mostly gentle ride in with a mostly'ish tail wind.
Was a bit behind someone through the neutral zone (South St to Mt Henry). Eventually went to the front somewhere and led for a while before he went to the front through to the narrows.
Always seems annoying to get onto Mt Henry with a huge tailwind and still only go about the same speed as heading up the freeway.
Mostly gentle ride in with a mostly'ish tail wind.
Was a bit behind someone through the neutral zone (South St to Mt Henry). Eventually went to the front somewhere and led for a while before he went to the front through to the narrows.
Always seems annoying to get onto Mt Henry with a huge tailwind and still only go about the same speed as heading up the freeway.
5 PM
Road Bike (Commute) 1:46:01 [3] 48.6 km (27.5 kph)
ahr:158 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Looked like an evil evil SE'ly blow when I left work. When I got to the narrows there was someone just ahead so I thought I'd better catch him so I could have some help. Took a while and a bit too much effort but I hooked on eventually. Had a decent rest before taking a turn, and losing him, eventually he caught up again and he went back to the front, so I let him work a bit more before taking the lead before Mt Henry where I caught someone else and sat in behind him and the other guy disappeared.
Sat behind the other guy through the neutral zone. When I went to the front at Murdoch, I found out he was going to Armadale Rd, so suggested I should do some work, and he sat behind all the way to Armadale Rd.
After working into the wind all the way down the freeway, as expected it was into the wind out along Rowley Rd. Some point after crossing Nicholson Rd I turned off, by the time I realised I figured I may as well dawdle the rest of the way home. Very nice gentle decline on the HR graph, especially with the dodgy readings for the first 15 mins.
Looked like an evil evil SE'ly blow when I left work. When I got to the narrows there was someone just ahead so I thought I'd better catch him so I could have some help. Took a while and a bit too much effort but I hooked on eventually. Had a decent rest before taking a turn, and losing him, eventually he caught up again and he went back to the front, so I let him work a bit more before taking the lead before Mt Henry where I caught someone else and sat in behind him and the other guy disappeared.
Sat behind the other guy through the neutral zone. When I went to the front at Murdoch, I found out he was going to Armadale Rd, so suggested I should do some work, and he sat behind all the way to Armadale Rd.
After working into the wind all the way down the freeway, as expected it was into the wind out along Rowley Rd. Some point after crossing Nicholson Rd I turned off, by the time I realised I figured I may as well dawdle the rest of the way home. Very nice gentle decline on the HR graph, especially with the dodgy readings for the first 15 mins.
Thursday Mar 15, 2012 #
10 AM
Running long (Home - Brickwood -Hilbert) 2:17:28 [3] 25.04 km (5:29 / km)
ahr:163 max:178 shoes: Adidas Supernova Glide 3 Green
Same plan as last week, 25km hopefully a bit under 2.5 hrs. To help I stayed on the flats and it was cooler as well.
Out towards Byford, down to Brickwood reserve, had a nice little section of narrow single track back through the reserve. Back past the Byford shops, through some more sprawl, through Darling Downs, upto Hilbert and back home. started feeling pretty hot for the last hour or so.
Nearly got the distance spot on, just had to over shoot home by 100m and double back again. Managed to get/keep the speed up nicely for an average pace of 5:29/km
Out towards Byford, down to Brickwood reserve, had a nice little section of narrow single track back through the reserve. Back past the Byford shops, through some more sprawl, through Darling Downs, upto Hilbert and back home. started feeling pretty hot for the last hour or so.
Nearly got the distance spot on, just had to over shoot home by 100m and double back again. Managed to get/keep the speed up nicely for an average pace of 5:29/km
Tuesday Mar 13, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:31:03 [3] 45.85 km (30.2 kph)
ahr:157 shoes: Salomon XA 3D Ultra2 No.1 Gree
Andre, BB and Karl (I think or maybe Chris).
BB and Karl did most of the work, whilst Andre and I put in token efforts. Andre struggled from McCabe St. And I was dropped from the front through
Dalkeith when a couple of tri types went past and Karl then BB went with them and I was already ready for a rest and Andre was gone for good.
BB and Karl let me catch up around Steves then easy back to Floreat.
BB and Karl did most of the work, whilst Andre and I put in token efforts. Andre struggled from McCabe St. And I was dropped from the front through
Dalkeith when a couple of tri types went past and Karl then BB went with them and I was already ready for a rest and Andre was gone for good.
BB and Karl let me catch up around Steves then easy back to Floreat.
5 PM
Running intervals ((Reabold x? hills) 1:18:34 [3] 12.19 km (6:27 / km)
ahr:148 max:186 shoes: Adidas Supernova Glide 3 Green
Ann and Wil for pretty much the same session as last week.
3 x each way with much less recovery, only the jog recovery between ACW and CW and 90 recovery after the CW. I did suggest 4 x, but Wil said 3x was the most for this session.
Reps were:
1:53 - ACW 360m
3:05 - CW 610m
1:51 - ACW 360m
3:04 - CW 610m
1:49 - ACW 350m
2:57 - CW 610m
Then Wil led us further up the hill whilst we waited for Ann, but the track didn't loop around quite as soon as Wil expected, so we thought Ann must have given up waiting for us and headed back. But we got back and still no Ann, so Wil drove back and picked her up, she'd missed the revision from 4 down to 3 reps and gone 4 reps, so hadn't yet finished when we went through, oops.
Anyway reps were a smidge slower than last week, but with less recovery, so that's OK.
3 x each way with much less recovery, only the jog recovery between ACW and CW and 90 recovery after the CW. I did suggest 4 x, but Wil said 3x was the most for this session.
Reps were:
1:53 - ACW 360m
3:05 - CW 610m
1:51 - ACW 360m
3:04 - CW 610m
1:49 - ACW 350m
2:57 - CW 610m
Then Wil led us further up the hill whilst we waited for Ann, but the track didn't loop around quite as soon as Wil expected, so we thought Ann must have given up waiting for us and headed back. But we got back and still no Ann, so Wil drove back and picked her up, she'd missed the revision from 4 down to 3 reps and gone 4 reps, so hadn't yet finished when we went through, oops.
Anyway reps were a smidge slower than last week, but with less recovery, so that's OK.
Saturday Mar 10, 2012 #
7 AM
Running (Home - 70 acre + loop) 51:42 [3] 10.06 km (5:08 / km)
ahr:157 max:174 shoes: Adidas Supernova Glide 3 Green
Took a while to prep my blisters to try to avoid them growing more. Decided to try more lube and more tape than last time, but on the first foot the tape didn't look like it was going to stick over the lube, so I thought I'd just try mega lubing the other foot. Turned out the tape stuck and that blister didn't seem to grow, whilst the untaped blister seems to be growing a bit more.
Anyway bit slow getting going legs feeling pretty tight but settled to around 5 min/k after a couple of k's, hoped to get the average up to 5min/k but I didn't really pick the pace up. I think I've lost the ability to do a pace between long pace and intervals pace, I think it's the lack of will to push a harder pace for a longer time, maybe I just need some cool conditions to help.
I did manage to up the pace right at the end after a little walk whilst I passed a horserider coming the other way.
Anyway bit slow getting going legs feeling pretty tight but settled to around 5 min/k after a couple of k's, hoped to get the average up to 5min/k but I didn't really pick the pace up. I think I've lost the ability to do a pace between long pace and intervals pace, I think it's the lack of will to push a harder pace for a longer time, maybe I just need some cool conditions to help.
I did manage to up the pace right at the end after a little walk whilst I passed a horserider coming the other way.
Friday Mar 9, 2012 #
6 AM
Road Bike (Commute) 1:34:42 [3] 48.01 km (30.4 kph)
ahr:151 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Gentle ride, not too many people out today, gentle easterly - NEly.
Someone caught me going through the Parry Ave detour, so I sat behind when he went passed, then I stopped and watched at the Leach Hwy lights whilst he went frogger style through the traffic. Was hoping I'd be able to catch him again so I could prove that crime doesn't pay, but he was long gone by the time I got the green light.
After Canning bridge there was a pink jersey not far ahead that was holding a constant gap, so I picked the pace up slightly to catch up to the pink wiggle jersey, then had a bludge for a little while before going past and giving her a tow to the narrows.
Pretty past round Mts Bay Rd to finish off nicely.
Gentle ride, not too many people out today, gentle easterly - NEly.
Someone caught me going through the Parry Ave detour, so I sat behind when he went passed, then I stopped and watched at the Leach Hwy lights whilst he went frogger style through the traffic. Was hoping I'd be able to catch him again so I could prove that crime doesn't pay, but he was long gone by the time I got the green light.
After Canning bridge there was a pink jersey not far ahead that was holding a constant gap, so I picked the pace up slightly to catch up to the pink wiggle jersey, then had a bludge for a little while before going past and giving her a tow to the narrows.
Pretty past round Mts Bay Rd to finish off nicely.
5 PM
Road Bike (Commute) 1:40:53 [3] 48.64 km (28.9 kph)
ahr:158 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Nice and warm to start the ride, slight puff of seabreeze heading south. HR reading went a bit crazy for about 15 mins till I headed down Rowley Rd, hopefully my heart wasn't really going over 200bpm for a moderate effort, I blame the high voltage power lines.
Cooling off a bit by the time I got home. I'll be glad when the freeway detours are gone, I might get keen to put in a fast time.
Nice and warm to start the ride, slight puff of seabreeze heading south. HR reading went a bit crazy for about 15 mins till I headed down Rowley Rd, hopefully my heart wasn't really going over 200bpm for a moderate effort, I blame the high voltage power lines.
Cooling off a bit by the time I got home. I'll be glad when the freeway detours are gone, I might get keen to put in a fast time.
Road Bike warm up/down (cool down) 4:30 [3] 1.57 km (20.9 kph)
shoes: Road Bike - Giant Defy2 (I thi
Thursday Mar 8, 2012 #
10 AM
Running long (Home - Dam - Home) 2:37:53 [3] 25.37 km (6:13 / km) +396m 5:46 / km
ahr:161 max:176 shoes: Salomon XA 3D Ultra2 No.1 Gree
Plan was 25km in hopefully a bit less than 2.5 hrs.
Didn't start till 10:00, hoped it wouldn't get too hot. Started from home and headed for the hill and up and over to just short of the dam.
Thought about continuing down and heading back along the river but stuck with the plan to head back down through the rifle.
Pretty hot towards the end tried to run through all the shady patches and got an occasional cooling gust along the way. Had to put in an extra mini loop to get the distance. 33 degrees outside when I got home.
Bit slower than I hoped but the hills and heat will probably do that.
Didn't start till 10:00, hoped it wouldn't get too hot. Started from home and headed for the hill and up and over to just short of the dam.
Thought about continuing down and heading back along the river but stuck with the plan to head back down through the rifle.
Pretty hot towards the end tried to run through all the shady patches and got an occasional cooling gust along the way. Had to put in an extra mini loop to get the distance. 33 degrees outside when I got home.
Bit slower than I hoped but the hills and heat will probably do that.
C • ultraman 11
Wednesday Mar 7, 2012 #
5 PM
Running tempo (Kings Park) 51:53 [3] 9.8 km (5:18 / km)
ahr:159 max:174 shoes: Adidas Supernova Glide 3 Green
Checked the weather this morning before committing to paddling after work, based on the big southerly that was forecast I decided a run would probably be a better idea.
Didn't get started running till 5:50 so decided I could make the session a bit shorter than ideal. Did a reasonable warm up then tried to crank up the pace a bit, heading back up the hill didn't help, eventually got a bit faster, but "tempo" was only 7.06km in 34:13 @ 4:51/km. Short cool down before heading home.
Didn't get started running till 5:50 so decided I could make the session a bit shorter than ideal. Did a reasonable warm up then tried to crank up the pace a bit, heading back up the hill didn't help, eventually got a bit faster, but "tempo" was only 7.06km in 34:13 @ 4:51/km. Short cool down before heading home.
Tuesday Mar 6, 2012 #
5 AM
Road Bike (Floreat Renegade) 1:37:25 [3] 45.83 km (28.2 kph)
ahr:164 shoes: Road Bike - Giant Defy2 (I thi
Got to Floreat a bit late, but before everyone started. Dalto, Chris and Leah G. along today.
I didn't want to do too much with my sore back, so I hid down the back most of the time.
Just as we passed another group at the lights before the cop shop, I took a massive nail in my back tyre. Pulled over straight away as it was making a hell of a racket, but took a couple of looks to work out which tyre it was. Just the head of about a 25mm nail sticking out, maybe it wasn't really massive, but in terms of stick in a bike tyre terms it was massive.
Everyone else stopped to watch and critique my tyre changing ability and we eventually got going again.
I continued to hide till Dalkeith where I did a bit of work and took a couple of turns along with someone we'd picked up along the way.
Led out at UWA and had to put in a second effort since no one came past when my initial effort faded, eventually Dalto and Chris cruised past.
I didn't want to do too much with my sore back, so I hid down the back most of the time.
Just as we passed another group at the lights before the cop shop, I took a massive nail in my back tyre. Pulled over straight away as it was making a hell of a racket, but took a couple of looks to work out which tyre it was. Just the head of about a 25mm nail sticking out, maybe it wasn't really massive, but in terms of stick in a bike tyre terms it was massive.
Everyone else stopped to watch and critique my tyre changing ability and we eventually got going again.
I continued to hide till Dalkeith where I did a bit of work and took a couple of turns along with someone we'd picked up along the way.
Led out at UWA and had to put in a second effort since no one came past when my initial effort faded, eventually Dalto and Chris cruised past.
5 PM
Running intervals (Reabold x? hills) 1:30:17 [4] 10.97 km (8:14 / km)
ahr:134 max:188 shoes: Adidas Supernova Glide 3 Green
Return to Bold Park with Wil, Andre and Ann.
Wil ran from work whilst the rest of us met at Bold Park Pool, all declared sore backs, then jogged over towards Perry Lakes to meet Wil.
Session was on the south side of Reabold Hill. 3 x each way, with jog down recovery plus way too much rest (a couple of minutes) between reps.
Wil went hard the first rep and slowly faded, Andre went hard the 2nd and 3rd reps and faded fast after that. Ann was looking a lot more comfortable by the end.
Reps were:
1:54 - ACW 350m
3:03 - CW 610m
1:53 - ACW 360m
2:55 - CW 600m
1:46 - ACW 360m
2:52 - CW 600m
ACW were short and steeper, CW longer not so steep.
Wil ran from work whilst the rest of us met at Bold Park Pool, all declared sore backs, then jogged over towards Perry Lakes to meet Wil.
Session was on the south side of Reabold Hill. 3 x each way, with jog down recovery plus way too much rest (a couple of minutes) between reps.
Wil went hard the first rep and slowly faded, Andre went hard the 2nd and 3rd reps and faded fast after that. Ann was looking a lot more comfortable by the end.
Reps were:
1:54 - ACW 350m
3:03 - CW 610m
1:53 - ACW 360m
2:55 - CW 600m
1:46 - ACW 360m
2:52 - CW 600m
ACW were short and steeper, CW longer not so steep.
Monday Mar 5, 2012 #
Note
After piking on the 2 hours of driving to do NavDash on Sat. I managed to do no training all weekend. But did plenty of chainsawing, mulching, raking, mulching, chainsawing ...
Lower back really sore now, but on the opposite side to the last couple of weeks and more just stiff rather than feeling strained.
Lower back really sore now, but on the opposite side to the last couple of weeks and more just stiff rather than feeling strained.
Friday Mar 2, 2012 #
6 AM
Road Bike (Commute) 1:36:05 [3] 47.95 km (29.9 kph)
ahr:157 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
HRM was doing crazy stuff early on, max. HR 253, when I wasn't even working hard, I really hope not.
Pretty easy ride with some tailwind to the freeway and a bit of headwind to the narrows. Had a MTB tail from Mt Henry to the narrows
HRM was doing crazy stuff early on, max. HR 253, when I wasn't even working hard, I really hope not.
Pretty easy ride with some tailwind to the freeway and a bit of headwind to the narrows. Had a MTB tail from Mt Henry to the narrows
5 PM
Road Bike (Commute) 1:44:56 [3] 48.65 km (27.8 kph)
ahr:151 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Stupid chest strap again apparently max HR 253, again. Probably should start wetting it before I start.
Reasonable seabreeze made for a solid effort most of the way. Had a tail from the narrows to Leach Hwy, got a short tow from someone else who came past for the whole of Mt Henry to Cranford Ave. Don't think may tail was getting too much protection but since he seemed to be a bit far back and would have had to be sitting right up my left to get much help.
Didn't put much effort into blasting down Rowley Rd with the tailwind.
Stupid chest strap again apparently max HR 253, again. Probably should start wetting it before I start.
Reasonable seabreeze made for a solid effort most of the way. Had a tail from the narrows to Leach Hwy, got a short tow from someone else who came past for the whole of Mt Henry to Cranford Ave. Don't think may tail was getting too much protection but since he seemed to be a bit far back and would have had to be sitting right up my left to get much help.
Didn't put much effort into blasting down Rowley Rd with the tailwind.
Thursday Mar 1, 2012 #
9 AM
Running long (Byford - Wungong Hills) 2:34:20 [3] 23.48 km (6:34 / km)
ahr:157 max:178 shoes: Salomon XA 3D Ultra2 No.1 Gree
Decided to start the run from Byford instead of home, so had heaps of extra distance to pad out up in the hills.
Faffed around a bit heading off trying to avoid ignoring a discouraging sign, after two dead ends I ignored the nasty sign and headed up the hill, since it's a track I come down sometimes anyway.
Kinda following the map, as much as you can when most tracks aren't mapped (maybe on of these days I should actually map the tracks, there's quite a few around and maybe enough of them outside the RPZ to make something interesting.
Anyway, headed south up the top of the hill into some unfamiliar territory, eventually came across a sign somewhat persuasive signs, with words like prohibited and zoological, so I headed NE cross country, till I found another track. Continued out to somewhere, down to the bottom of the something and didn't really feel like heading up the hill on the other side, so headed along the main track back towards the highway, but soon came across a gentle looking track up the hill, so went up anyway.
Blah, blah, blah, got back to Byford around lunchtime. Got home, had a swim, cleaned all the leaves out of the pool whilst I was in there, eventually had lunch and was trashed for short time before I had to pick up the kids.
Got a call from the school just before I was going to leave anyway to say that Ryan had exploded on the toilet and wasn't going anywhere. So got there and had to wash him down under the shower, which didn't have any hot water, before heading home to wash down all his clothes and shoes and some more clothes before I'd even finished cleaning up the first set of clothes.
Faffed around a bit heading off trying to avoid ignoring a discouraging sign, after two dead ends I ignored the nasty sign and headed up the hill, since it's a track I come down sometimes anyway.
Kinda following the map, as much as you can when most tracks aren't mapped (maybe on of these days I should actually map the tracks, there's quite a few around and maybe enough of them outside the RPZ to make something interesting.
Anyway, headed south up the top of the hill into some unfamiliar territory, eventually came across a sign somewhat persuasive signs, with words like prohibited and zoological, so I headed NE cross country, till I found another track. Continued out to somewhere, down to the bottom of the something and didn't really feel like heading up the hill on the other side, so headed along the main track back towards the highway, but soon came across a gentle looking track up the hill, so went up anyway.
Blah, blah, blah, got back to Byford around lunchtime. Got home, had a swim, cleaned all the leaves out of the pool whilst I was in there, eventually had lunch and was trashed for short time before I had to pick up the kids.
Got a call from the school just before I was going to leave anyway to say that Ryan had exploded on the toilet and wasn't going anywhere. So got there and had to wash him down under the shower, which didn't have any hot water, before heading home to wash down all his clothes and shoes and some more clothes before I'd even finished cleaning up the first set of clothes.