Training Log Archive: shanelIn the 31 days ending Oct 31, 2012:
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Saturday Oct 27, 2012 #
Event: WARA Spring 12hr Rogaine
9 AM
Rogaining race (Tiger Territrory Nannup) 11:49:45 56.63 km (12:32 / km) +1553m 11:01 / km
ahr:138 max:179 shoes: Salomon XA Pro No.2 Black/Gree
Will fix this mess up later. By trimming prestart and post finish bits from my GPS trace, I seem to have added a few k's. Also seems to be a fair bit of misalignment between the GPS trace and other features.
OK, untrimmed GPS trace still, but took the time from the trimmed one for now.
Anyway, Wil and I planned 70km with a couple of optional bonus k's if we had time. Or 72km for 4200 pts. We figured if we could clear out the hilly eastern side of the map and the town and not be too far behind schedule, it would much easier going in the flatter western side of the map.
Fun start getting clear of the hordes on the way to 39, then back out against the horde and past those who went straight for 55, then we were on our own out to 42 and 104 before working our way back towards town. Lots of teams around after that including lots of families, some with kids in backpacks some with self propelled kids.
Got to town and did all the shops including doubles, except 23 (the winery) which was slightly out the other side of town. Wil had a beer at the pub followed by the ice cream he bought at the previous shop. I had a couple of unplanned cold drinks which were quite nice in the heat.
We continued to clear the eastern side, got 36 as a bonus since we overshot the edge of the OOB and could see it from the road, passed ShotRat and Ceri on the way in there.
Checked out the river directly between 87 and 43 and crossed through less than knee deep water saving about a k going down to the marked crossing and back, with the bonus cooling down a bit.
Passed the Taplin boys heading the other way between 43 and 76 just after we crossed the electrified barbwired gate.
First screw up was crossing Millwood Rd between 95 and 34 but thinking it was the track heading NW-SE. We soon hit an impenetrable watercourse, backed out to the road, still thought it was the other road and were about to head the wrong way before we eventually worked out where we were and headed west.
After a slow start we thought we were going to get out of the hills in a reasonable time, but still ended up over an hour behind. Then we crossed the highway to see how much time we could make up out on the flat side of the course, so we headed into 90 .... straight up the watercourse .... filled with evil spiky ... and it felt like something bit me on the side of my neck, and I had spiky stuff stuck all over me ... finally just as Wil was ready to despair we found it.
Then we headed for 56 and got stuck bashing through dense melaleuca stuff in another watercourse then wasted more time thinking we were high when we got to the spur, when we were actually low.
We started thinking of what to cut on the way to 80, Wil didn't like my idea going straight to 61 dropping 70, 100, 67, 86 and 51. So we dropped 100 to take the track to 67, but didn't really pick up the track, so didn't save as much time as hoped. The we dropped 61, 91, 41 to maximise the track work down to the western river crossing.
Still an hour behind when we crossed the river we started trying to avoid the vague looking features in the SW corner and track it as much as possible. Went for 81, relocated from the track bend to the NE of the control, still couldn't find it, wasted 20 mins and eventually spotted it as we were just about to give up.
Grabbed a final water drop at 66, tracked to 102, spur seemed further south of the track then it appeared on the map and we had to double back a bit for it. We decided to stay high and go cross country rather than track down the hill and back up to 79, so just took a loose bearing expecting to pick up some tracks, but when we did hit some tracks we lost them, eventually hit a watercourse which looked about right and hit the control dead on for the jaggiest find ever.
With very little safe options left to get any more decent points, we tracked to 35, got 83 then had time to go out to 54 and back again to the HH, finishing with 10 mins left.
I'm a bit disappointed now that we didn't push hard to the end, but with a lot of the controls in the SW being on vague looking features and the bush being very slow in places, it just seemed to risky.
Eating and drinking didn't work very well towards the end, probably somewhat heat effected, but did avoid any major stomach pain, possibly saved by a couple of chocolate eclairs I scrounged off Belinda before the start.
Only dropped 960 points from our original plan in the end. We were a bit concerned Marks team may have got us since they'd done 50k's and we'd thought we'd finished very inefficiently.
Well done to Juffy and his randoms on 2nd place after being unseen all day. We expected the 1st novice guys to make top ten and possibly be surprise contenders after seeing them run into the water drop at 68 but they were just held out of the top ten by ShotRat and Ceri.
OK, untrimmed GPS trace still, but took the time from the trimmed one for now.
Anyway, Wil and I planned 70km with a couple of optional bonus k's if we had time. Or 72km for 4200 pts. We figured if we could clear out the hilly eastern side of the map and the town and not be too far behind schedule, it would much easier going in the flatter western side of the map.
Fun start getting clear of the hordes on the way to 39, then back out against the horde and past those who went straight for 55, then we were on our own out to 42 and 104 before working our way back towards town. Lots of teams around after that including lots of families, some with kids in backpacks some with self propelled kids.
Got to town and did all the shops including doubles, except 23 (the winery) which was slightly out the other side of town. Wil had a beer at the pub followed by the ice cream he bought at the previous shop. I had a couple of unplanned cold drinks which were quite nice in the heat.
We continued to clear the eastern side, got 36 as a bonus since we overshot the edge of the OOB and could see it from the road, passed ShotRat and Ceri on the way in there.
Checked out the river directly between 87 and 43 and crossed through less than knee deep water saving about a k going down to the marked crossing and back, with the bonus cooling down a bit.
Passed the Taplin boys heading the other way between 43 and 76 just after we crossed the electrified barbwired gate.
First screw up was crossing Millwood Rd between 95 and 34 but thinking it was the track heading NW-SE. We soon hit an impenetrable watercourse, backed out to the road, still thought it was the other road and were about to head the wrong way before we eventually worked out where we were and headed west.
After a slow start we thought we were going to get out of the hills in a reasonable time, but still ended up over an hour behind. Then we crossed the highway to see how much time we could make up out on the flat side of the course, so we headed into 90 .... straight up the watercourse .... filled with evil spiky ... and it felt like something bit me on the side of my neck, and I had spiky stuff stuck all over me ... finally just as Wil was ready to despair we found it.
Then we headed for 56 and got stuck bashing through dense melaleuca stuff in another watercourse then wasted more time thinking we were high when we got to the spur, when we were actually low.
We started thinking of what to cut on the way to 80, Wil didn't like my idea going straight to 61 dropping 70, 100, 67, 86 and 51. So we dropped 100 to take the track to 67, but didn't really pick up the track, so didn't save as much time as hoped. The we dropped 61, 91, 41 to maximise the track work down to the western river crossing.
Still an hour behind when we crossed the river we started trying to avoid the vague looking features in the SW corner and track it as much as possible. Went for 81, relocated from the track bend to the NE of the control, still couldn't find it, wasted 20 mins and eventually spotted it as we were just about to give up.
Grabbed a final water drop at 66, tracked to 102, spur seemed further south of the track then it appeared on the map and we had to double back a bit for it. We decided to stay high and go cross country rather than track down the hill and back up to 79, so just took a loose bearing expecting to pick up some tracks, but when we did hit some tracks we lost them, eventually hit a watercourse which looked about right and hit the control dead on for the jaggiest find ever.
With very little safe options left to get any more decent points, we tracked to 35, got 83 then had time to go out to 54 and back again to the HH, finishing with 10 mins left.
I'm a bit disappointed now that we didn't push hard to the end, but with a lot of the controls in the SW being on vague looking features and the bush being very slow in places, it just seemed to risky.
Eating and drinking didn't work very well towards the end, probably somewhat heat effected, but did avoid any major stomach pain, possibly saved by a couple of chocolate eclairs I scrounged off Belinda before the start.
Only dropped 960 points from our original plan in the end. We were a bit concerned Marks team may have got us since they'd done 50k's and we'd thought we'd finished very inefficiently.
Well done to Juffy and his randoms on 2nd place after being unseen all day. We expected the 1st novice guys to make top ten and possibly be surprise contenders after seeing them run into the water drop at 68 but they were just held out of the top ten by ShotRat and Ceri.
Rogaining (I-gotu GPS trace) 1 [3] 0.0 km
Thursday Oct 25, 2012 #
5 PM
Running intervals (Balga loops) 53:44 8.67 km (6:12 / km) +134m 5:45 / km
ahr:160 max:189 shoes: Adidas Supernova Glide 3 Green
Just Anne and I. Double lap neg split, hard lap. Repeat, 2min recoveries
3:50, 3:57
3:47
4:09, 4:03
3:49
Not too hard a session before the Rogaine.
3:50, 3:57
3:47
4:09, 4:03
3:49
Not too hard a session before the Rogaine.
Tuesday Oct 23, 2012 #
9 AM
Running long (Bungendore) 1:32:32 14.41 km (6:25 / km) +357m 5:43 / km
ahr:152 max:171 shoes: Salomon XA Pro No.2 Black/Gree
Monday Oct 22, 2012 #
7 AM
Paddling (Matilda Bay) 52:20 6.88 km (7.9 kph)
ahr:117 max:128
Gentle paddle to turn the arms over for the first time since Espresso.
Nice and quiet out on the water, passed a rowing crew as I started then a big power boat at RPYC then had the river to myself except for a powerboat a couple of k's away on the way back.
A bit of refreshing rain and I couldn't see how fast (slow) I was going because I had to put my watch in a plastic bag since it's a bit sensitive to water now.
Nice and quiet out on the water, passed a rowing crew as I started then a big power boat at RPYC then had the river to myself except for a powerboat a couple of k's away on the way back.
A bit of refreshing rain and I couldn't see how fast (slow) I was going because I had to put my watch in a plastic bag since it's a bit sensitive to water now.
Sunday Oct 21, 2012 #
Event: Lake Leschenaultia
10 AM
Orienteering race (Lake Leschenaultia) 1:10:35 11.49 km (6:08 / km) +179m 5:42 / km
ahr:169 max:183 shoes: Salomon XA Pro No.2 Black/Gree
Had a pretty good run, I started soon after Fletch. Judging by the GPS traces it looks like I was ahead of ShotRat till 19 where I messed around looking for the ruin, then more messyness around the detailed area around 23, 24, 25 then 28.
I'd thought I just hadn't run as hard as last week, but looks like the trouble in the detailed area cost me a fair bit of time. More running through the bush then I'd expected, would have worn gaiters if I'd realised. Good course for rogaine training.
I'd thought I just hadn't run as hard as last week, but looks like the trouble in the detailed area cost me a fair bit of time. More running through the bush then I'd expected, would have worn gaiters if I'd realised. Good course for rogaine training.
Friday Oct 19, 2012 #
6 AM
Road Bike (Commute) 1:43:18 51.69 km (30.0 kph) +68m
ahr:150 max:173 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Figured I'd make this a recovery ride since my quads and calves were a bit sore after yesterday. So without knowing how to do a recovery ride I just tried to avoid putting in any effort.
This worked OK till I got to the freeway and I turn on about 50m behind someone who looked to be doing a nice speed for me to sit behind, so I went after him a bit harder than I'd hoped for and caught him 2/3rds of the way to Russell Rd.
Sat on his wheel to South St where he got confused by the detour on the far side. Had a chat at Leach Hwy and he was just riding up from Mandurah for a coffee (silly bugger). I stayed on the front through the slow parts and slowly picked up some others along the way.
Ended up putting in a bit more effort than planned and my left groin got a bit unhappy a couple of times after also being a bit annoying at the start of a couple of the Terrain reps yesterday. Average HR was quite civilised at least.
Figured I'd make this a recovery ride since my quads and calves were a bit sore after yesterday. So without knowing how to do a recovery ride I just tried to avoid putting in any effort.
This worked OK till I got to the freeway and I turn on about 50m behind someone who looked to be doing a nice speed for me to sit behind, so I went after him a bit harder than I'd hoped for and caught him 2/3rds of the way to Russell Rd.
Sat on his wheel to South St where he got confused by the detour on the far side. Had a chat at Leach Hwy and he was just riding up from Mandurah for a coffee (silly bugger). I stayed on the front through the slow parts and slowly picked up some others along the way.
Ended up putting in a bit more effort than planned and my left groin got a bit unhappy a couple of times after also being a bit annoying at the start of a couple of the Terrain reps yesterday. Average HR was quite civilised at least.
12 PM
Road Bike (Commute) 1:44:32 50.3 km (28.9 kph) +98m
ahr:147 max:172 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Riding home from work at lunchtime is somewhat novel especially with commute time being 3/4's of work time.
Cycle paths were pretty much empty all the way, SW'er was blowing a bit more than I'd hoped but kept the effort minimal as much as possible. Nice tail wind down Rowley Rd to blast my way home.
Quads really didn't want me to do any weeding in the vegie garden when I got home but once I got down to ground level it probably stretched them out and kept them moving nicely.
Riding home from work at lunchtime is somewhat novel especially with commute time being 3/4's of work time.
Cycle paths were pretty much empty all the way, SW'er was blowing a bit more than I'd hoped but kept the effort minimal as much as possible. Nice tail wind down Rowley Rd to blast my way home.
Quads really didn't want me to do any weeding in the vegie garden when I got home but once I got down to ground level it probably stretched them out and kept them moving nicely.
Thursday Oct 18, 2012 #
6 AM
Road Bike (Red Rock) 1:28:35 50.01 km (33.9 kph) +179m
ahr:171 max:229 shoes: Road Bike - Giant Defy2 (I thi
Hordes of riders for the start today, tRicky, Andre and BB as well as some guy who must have been kckied out of the Broad group who tRicky knew and is another nutter doing the 6 inch.
Sat in the middle early then at the back with Andre from Port Beach. Annoying guy in front of us liked sitting 3/4 of a width out to the rightleaving us in a crap position.
Stayed on the back until the little hill after Melville Beach Pde where everyone else started to slowly disappear into the distance. Passed another guy who'd been droppe on the next hill but he didn't go with me.
couldn't see the group around Mt Henry but figured I'd have a chance to catch them as the cruised at 30kph. Caught sight of them far ahead as the approached Canning Bridge, finally caught up just before Mill Pt Rd so I got a short rest before Mts Bay Rd.
Sat behind tRicky most of the way round Dalkeith before making a token effort before CCGS roundabout. Had to do a fwe laps of the carpark at work to get to 50km, since I forgot to start my watch when we started,
Sat in the middle early then at the back with Andre from Port Beach. Annoying guy in front of us liked sitting 3/4 of a width out to the rightleaving us in a crap position.
Stayed on the back until the little hill after Melville Beach Pde where everyone else started to slowly disappear into the distance. Passed another guy who'd been droppe on the next hill but he didn't go with me.
couldn't see the group around Mt Henry but figured I'd have a chance to catch them as the cruised at 30kph. Caught sight of them far ahead as the approached Canning Bridge, finally caught up just before Mill Pt Rd so I got a short rest before Mts Bay Rd.
Sat behind tRicky most of the way round Dalkeith before making a token effort before CCGS roundabout. Had to do a fwe laps of the carpark at work to get to 50km, since I forgot to start my watch when we started,
5 PM
Running intervals (Terrain Loops) 1:02:43 9.17 km (6:50 / km) +121m 6:25 / km
ahr:156 max:183 shoes: Salomon XA Pro No.2 Black/Gree
The rest of the boys sent ealry apologies, so it was just Anne and I for H,H,H,Handicap. I thought it was 2 min recoveries, which seemed a bit short until after the first two reps I realised that the last recovery could be longer before the handicap which we just ran as another hard.
9:07
9:06
9:04
9:06
Just couldn't get down to 9:00, but nice and consistent and pretty good considering I'd riden this morning.
9:07
9:06
9:04
9:06
Just couldn't get down to 9:00, but nice and consistent and pretty good considering I'd riden this morning.
Tuesday Oct 16, 2012 #
10 AM
Running (Home - Easy shortish) 50:51 8.82 km (5:46 / km) +15m 5:43 / km
ahr:153 max:164 shoes: Adidas Supernova Glide 3 Green
Still not sick so just did and easy shortish run. Took Mickey along to make it a dog jog.
I tried to find the water trough at the 70 acres so Mickey could have a drink but the thing that looked somewhat trough like was dry.
Walked past the horses on the giant clothes line to avoid any chance of spooking them.
Should have come back the short way when I got to the short loop as Mickey started lagging as soon as we turned to go the long way and he wouldn't quite get up to proper easy pace towards the end.
I tried to find the water trough at the 70 acres so Mickey could have a drink but the thing that looked somewhat trough like was dry.
Walked past the horses on the giant clothes line to avoid any chance of spooking them.
Should have come back the short way when I got to the short loop as Mickey started lagging as soon as we turned to go the long way and he wouldn't quite get up to proper easy pace towards the end.
Monday Oct 15, 2012 #
Note
I was going to bike commute, but still feeling like a cold is about to bring me down, so went to work early instead.
Sunday Oct 14, 2012 #
Event: John Forrest NP
10 AM
Orienteering race (Red Hill/JFNP) 56:54 8.15 km (6:59 / km) +291m 5:55 / km
ahr:165 max:184 shoes: Salomon XA Pro No.2 Black/Gree
Didn't start my watch till I tried hit press lap at the first control. Didn't remember to press lap at very many controls.
Beat Juffy and ShotRat and no one else turned up. Happy Day.
Beat Juffy and ShotRat and no one else turned up. Happy Day.
C • Maps 2
12 PM
Orienteering warm up/down (Red Hill/JFNP) 10:24 1.14 km (9:09 / km) +42m 7:43 / km
ahr:143 max:169 shoes: Salomon XA Pro No.2 Black/Gree
Control collecting.
Saturday Oct 13, 2012 #
Note
We were staying at Serpentine for the weekend so I took my MTB so I could have a ride possibly up to Langford Park but after lunch I had a lay down and snooze instead.
Friday Oct 12, 2012 #
6 AM
Running warm up/down (Kings Park) 33:26 5.71 km (5:52 / km) +48m 5:37 / km
ahr:144 max:163 shoes: Adidas Supernova Glide 3 Green
Short, easy loosener.
Thursday Oct 11, 2012 #
5 PM
Running intervals (Terrain Loops) 1:04:02 9.07 km (7:03 / km) +140m 6:33 / km
ahr:153 max:186 shoes: Salomon XA Pro No.2 Black/Gree
M,H,M,H with 2 min recoveries, or if you listened to tRicky E,H,E,H or something like that.
10:15
9:00
10:36
9:07
Anne made a return after a few weeks break resting an injury.
Wil turned up after the first loop and did something like H,E, and half a hard before continuing on hios way home.
2 or 3 low trees had been cleaned up near the end which probably helped get the 9:00.
Ran the 2nd easy with Wil and Wil sat right behind me to push me along for the first half of the last rep.
I was feeling pretty much done on the 2nd easy, so pretty happy not to completely blow out in the last,
Note: I've been feeling on the verge of over training/getting hit by a cold since Tuesdays run, so didn't ride this morning.
10:15
9:00
10:36
9:07
Anne made a return after a few weeks break resting an injury.
Wil turned up after the first loop and did something like H,E, and half a hard before continuing on hios way home.
2 or 3 low trees had been cleaned up near the end which probably helped get the 9:00.
Ran the 2nd easy with Wil and Wil sat right behind me to push me along for the first half of the last rep.
I was feeling pretty much done on the 2nd easy, so pretty happy not to completely blow out in the last,
Note: I've been feeling on the verge of over training/getting hit by a cold since Tuesdays run, so didn't ride this morning.
Tuesday Oct 9, 2012 #
11 AM
Running long (Canning River) 2:55:08 30.01 km (5:50 / km) +47m 5:47 / km
ahr:155 max:166 shoes: Adidas Supernova Glide 3 Green
This was always going to be hard work after yesterdays riding and I was feeling a bit lurgy and lethargic this morning.
Was getting close to lunch time when I left the kidsw at my sisters and got going. Headed along Roe Hwy to Canning River and headed towards Riverton Bridge.
I needed a few more k's to get to a 15k turn around so continued round towards Rossmoyne. Was thinking about going past Belinda's parents place but was still a far way short when I got to the 15k, but guestimated that if I took a more direct way back I'd just about round out the 30k's.
So past Belinda's parents and round to Leach Hwy. Paths and back roads alongside Leach Hwy weren't much fun adn when I went for my second banana at 20k's it was mush so I ditched it, luckily I had just enough gels (which had been lurking in my pack for a looong time) to have something every 5k's (except the first).
The whole run was a real struggle and I spent most of the time aiming for the next 5k mark for a banana or gel. Even thought about calling Dalto after about 7k's to see if he wanted to join me along the way.
Totally destroyed afterwards and took a long time to get my lunch down and eventually head home with the kids. But I did manage to get one of the car seats that the kids have outgrown out of the back of the ute (which isn't exactly easy) and vacumed the ute.
Was getting close to lunch time when I left the kidsw at my sisters and got going. Headed along Roe Hwy to Canning River and headed towards Riverton Bridge.
I needed a few more k's to get to a 15k turn around so continued round towards Rossmoyne. Was thinking about going past Belinda's parents place but was still a far way short when I got to the 15k, but guestimated that if I took a more direct way back I'd just about round out the 30k's.
So past Belinda's parents and round to Leach Hwy. Paths and back roads alongside Leach Hwy weren't much fun adn when I went for my second banana at 20k's it was mush so I ditched it, luckily I had just enough gels (which had been lurking in my pack for a looong time) to have something every 5k's (except the first).
The whole run was a real struggle and I spent most of the time aiming for the next 5k mark for a banana or gel. Even thought about calling Dalto after about 7k's to see if he wanted to join me along the way.
Totally destroyed afterwards and took a long time to get my lunch down and eventually head home with the kids. But I did manage to get one of the car seats that the kids have outgrown out of the back of the ute (which isn't exactly easy) and vacumed the ute.
Monday Oct 8, 2012 #
5 AM
Road Bike long (Commute) 3:13:06 94.59 km (29.4 kph) +530m
ahr:155 max:178 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont via Jarrahdale
Cool start to the day, 7 degrees was a smidge cooler than I'd expected so I grabbed some tights after all, as well as the arm warmers and vest, beanie wasn't so easily found but so it stayed home.
Up the hill and down the hill, a few roos hopping around near Langford Park. Fun descent down Jarrahdale Rd.
Out along Mundijong Rd I spotted a cyclist up ahead behaving somewhat strangely, riding down the right side of the road and moving over to the left when there was an on coming car. After a longer time than expected I caught the BMX rider, who could some how match my speed for a very short while, before dropping back.
Eased up for a while when I got to the freeway so I could eat a banana.
Caught up to some guy who was waiting at the South St lights and hwe sat either just behind or alongside chatting through to Canning Bridge where he said something to the effect that he was about to crank it up, hold on if I could. So I went with him, but holding a wheel at 45kph after nearly 3 hrs of riding didn't seem like a great idea since I still needed to get home after work, so I let him go.
A more sedate wheel came past soon after so I sat on that instead through to the narrows.
Next time I might try to get going by 5am like I'd planned, then I can pad out to 100km, maybe a tour of the backstreets of Jarrahdale would get me there.
Cool start to the day, 7 degrees was a smidge cooler than I'd expected so I grabbed some tights after all, as well as the arm warmers and vest, beanie wasn't so easily found but so it stayed home.
Up the hill and down the hill, a few roos hopping around near Langford Park. Fun descent down Jarrahdale Rd.
Out along Mundijong Rd I spotted a cyclist up ahead behaving somewhat strangely, riding down the right side of the road and moving over to the left when there was an on coming car. After a longer time than expected I caught the BMX rider, who could some how match my speed for a very short while, before dropping back.
Eased up for a while when I got to the freeway so I could eat a banana.
Caught up to some guy who was waiting at the South St lights and hwe sat either just behind or alongside chatting through to Canning Bridge where he said something to the effect that he was about to crank it up, hold on if I could. So I went with him, but holding a wheel at 45kph after nearly 3 hrs of riding didn't seem like a great idea since I still needed to get home after work, so I let him go.
A more sedate wheel came past soon after so I sat on that instead through to the narrows.
Next time I might try to get going by 5am like I'd planned, then I can pad out to 100km, maybe a tour of the backstreets of Jarrahdale would get me there.
5 PM
Road Bike long (Commute) 1:52:51 50.9 km (27.1 kph) +106m
ahr:147 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Pretty killer seabreeze, jumped on the first wheel that came by and then we joined up behind a couple more that came past. Some of the overtaking was getting a bit messy and it was starting to looking like I have to let them go, but my wheel let the other two go much to my relieve.
I put in a short turn after Canning Bridge but my pace was pretty pitiful, so the other guy went to the front again and I just sat behind till he turned off after Leach Hwy. Pretty much a slow grind the rest of the way home after that, not as much wind assistance as I'd expected along Rowley Rd and the wind had some real bite down Tonkin Hwy.
Pretty killer seabreeze, jumped on the first wheel that came by and then we joined up behind a couple more that came past. Some of the overtaking was getting a bit messy and it was starting to looking like I have to let them go, but my wheel let the other two go much to my relieve.
I put in a short turn after Canning Bridge but my pace was pretty pitiful, so the other guy went to the front again and I just sat behind till he turned off after Leach Hwy. Pretty much a slow grind the rest of the way home after that, not as much wind assistance as I'd expected along Rowley Rd and the wind had some real bite down Tonkin Hwy.
Sunday Oct 7, 2012 #
Event: Whiteman Park
Event: City of Armadale Duathlon
Saturday Oct 6, 2012 #
1 PM
Running (Wandi) 30:01 5.25 km (5:43 / km) +1m 5:43 / km
ahr:159 max:172 shoes: Salomon XA Pro No.2 Black/Gree
Since Belinda and Sophie had gone to NHP at Wandi, I decided to take Ryan down so I could do a short easy run whilst they were having lunch.
Ended up on a sandy track approaching turn around time, with the only track I remebered that would loop around being the horrible boggy track under the transmission lines. So when I spotted a little track across a parallel firebreak and a drain, I took it but the decided it look like private property so found another spot to cross back through the drain and headed back the way I came and finished off going back in a different way.
Ended up on a sandy track approaching turn around time, with the only track I remebered that would loop around being the horrible boggy track under the transmission lines. So when I spotted a little track across a parallel firebreak and a drain, I took it but the decided it look like private property so found another spot to cross back through the drain and headed back the way I came and finished off going back in a different way.
Friday Oct 5, 2012 #
6 AM
Road Bike (Commute) 1:41:04 50.54 km (30.0 kph) +77m
ahr:153 max:177 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Pretty boring ride, got a surprise swooping along Rowley Rd but not in last years usual spot.
I missed one of the detour signs which has changed directions at Parry Ave, so messed around trying to find where you can got onto the reopened section of path, without success.
Got a fair bit of help from Leach Hwy to the Narrows, but I was working a bit hard to hold the wheel in front to be too inclined to take a turn.
Pretty boring ride, got a surprise swooping along Rowley Rd but not in last years usual spot.
I missed one of the detour signs which has changed directions at Parry Ave, so messed around trying to find where you can got onto the reopened section of path, without success.
Got a fair bit of help from Leach Hwy to the Narrows, but I was working a bit hard to hold the wheel in front to be too inclined to take a turn.
5 PM
Road Bike (Commute) 1:47:05 50.29 km (28.2 kph) +88m
ahr:153 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Got some help into the seabreeze, working with someone who I passed heading off the narrows and we took a couple of turns each till he turned off at Canning Bridge, then on my own all the way home.
After smashing hills this morning and on the way home, trying to improve my chances of hanging on for Red Rock, I was pretty dead by Tonkin Hwy and couldn't hold close to a proper pace till the little descent after the underpass kicked me along a bit.
Got some help into the seabreeze, working with someone who I passed heading off the narrows and we took a couple of turns each till he turned off at Canning Bridge, then on my own all the way home.
After smashing hills this morning and on the way home, trying to improve my chances of hanging on for Red Rock, I was pretty dead by Tonkin Hwy and couldn't hold close to a proper pace till the little descent after the underpass kicked me along a bit.
Thursday Oct 4, 2012 #
6 AM
Road Bike (Red Rock) 1:37:41 51.24 km (31.5 kph) +209m
ahr:160 max:196 shoes: Road Bike - Giant Defy2 (I thi
tRicky and I were joined by a fwe of the presumably regulars.
Once again I was dropped on the hill at the start of Preston Pt Rd, got close to catching up near the first roundabout but was by myself after that.
Spotted some Squadra Brista guyslooping round the Raffles from Canning Hwy, so I decided to jump on behind them and the headed over Canning Brdige and up the freeway so I shortcutted Mt Henry.
They did a very easy pace up the freeway and I was ready for them to crank up the pace along Mts Bay Rd but they didn't really, was waiting for some insanity but it never happened and I even worked a few roll throughs before I eventually doubled back from the CCGS roundabout.
I was pretty much convinced they weren't the main Barista grouyp by then and after passing oblivous tRicky along Jutland Pde, I passed the main Barist group a bit further along.
Once again I was dropped on the hill at the start of Preston Pt Rd, got close to catching up near the first roundabout but was by myself after that.
Spotted some Squadra Brista guyslooping round the Raffles from Canning Hwy, so I decided to jump on behind them and the headed over Canning Brdige and up the freeway so I shortcutted Mt Henry.
They did a very easy pace up the freeway and I was ready for them to crank up the pace along Mts Bay Rd but they didn't really, was waiting for some insanity but it never happened and I even worked a few roll throughs before I eventually doubled back from the CCGS roundabout.
I was pretty much convinced they weren't the main Barista grouyp by then and after passing oblivous tRicky along Jutland Pde, I passed the main Barist group a bit further along.
5 PM
Running (Terrain Loops) 1:05:07 9.43 km (6:54 / km) +130m 6:28 / km
ahr:155 max:191 shoes: Salomon XA Pro No.2 Black/Gree
One double lap neg split then two single hard laps with 3min recoveries.
tRicky, Andre and Andrew to start. After the warm up Andrew decided the track was too rough for his liking so he did a run down to the beach instead.
9:31, 9:26
9:16
9:12
The sections through the love grass and crap are very overgrown at the moment and there's an extra kink in the finish straight to avoid a low fallen tree.
Wil appeared after the first lap but did his own random thing.
I was happy with the session although I would have liked to get under 9 mins. But now I've looked at the exact same session exactly a year ago when I did 9:58, 9:17, 8:42, 8:52.
Oh and I should have ditched work for a few hours to go to the show with Belinda and the kids, cause that's what I did exactly a year ago as well.
tRicky, Andre and Andrew to start. After the warm up Andrew decided the track was too rough for his liking so he did a run down to the beach instead.
9:31, 9:26
9:16
9:12
The sections through the love grass and crap are very overgrown at the moment and there's an extra kink in the finish straight to avoid a low fallen tree.
Wil appeared after the first lap but did his own random thing.
I was happy with the session although I would have liked to get under 9 mins. But now I've looked at the exact same session exactly a year ago when I did 9:58, 9:17, 8:42, 8:52.
Oh and I should have ditched work for a few hours to go to the show with Belinda and the kids, cause that's what I did exactly a year ago as well.
Wednesday Oct 3, 2012 #
11 AM
Running (Champion Lakes) 28:07 3.62 km (7:47 / km) +6m 7:43 / km
ahr:125 max:165 shoes: Adidas Supernova Glide 3 Green
Jog/walk with the kids riding their bikes, 2 short laps, pushing Ryan along quite a bit since he started running out of energy after half a lap.
Monday Oct 1, 2012 #
8 AM
Running long (Home-Byford-Bung hills) 2:49:59 25.5 km (6:40 / km) +593m 5:58 / km
ahr:163 max:188 shoes: Salomon XA Pro No.2 Black/Gree
From home straight to the old rifle range, straight up, had planned on heading for the top of the hill but heading up the steep bit I decided I should do some big hills. So back down the zigzag track, across the river, up the bungendore side, back down to the main Wungong Gorge track, upto the dam, back up the Byford side, down to the end of Beenyup Rd and pack home past the trotting complex.