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Training Log Archive: shanel

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running13 12:10:40 65.72(11:07) 105.77(6:54) 321
  Hiking1 4:37:18 15.09(18:23) 24.28(11:25) 545
  Road Bike4 3:27:36 61.83(17.9/h) 99.5(28.8/h) 242
  Paddling2 1:46:02 7.95(4.5/h) 12.79(7.2/h) 3
  Mtn Bike1 1:33:29 12.98(8.3/h) 20.89(13.4/h) 338
  Orienteering2 1:32:13 10.09(9:08) 16.24(5:41) 201
  Windtrainer1 50:02 18.64(2:41) 30.0(1:40)
  Total24 25:57:20 192.3(8:06) 309.48(5:02) 1650
  [1-5]24 20:39:38

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Thursday Jan 31, 2013 #

7 AM

Paddling (Matilda Bay - Narrows) 53:14 intensity: (5:33 @1) + (42:26 @2) + (5:15 @3) 6.24 km (7.0 kph) +1m
ahr:138 max:153 shoes: Bashed up SRS

Very strong easterly blowing, very bumpy conditions starting off and didn't feel particularly safe, but I'd remembered my pfd, so figured I'd give it a go for a while and pike out if I was having too much trouble.

Luckily heading to the narrows was straight into the waves once I got past the rowing shed, which felt better, but was still barely moving. Eventually made it to the narrows, much flatter up there.

Good fun going down wind but was hard work to avoid broaching towards the end as the wave direction changed a bit. Eventually just slowed right down to avoid running with the waves after I went very close to a swim.
5 PM

Running (UWA Spintervals) 1:11:46 intensity: (18:51 @0) + (4:23 @1) + (11:31 @2) + (4:30 @3) + (13:59 @4) + (18:32 @5) 8.54 km (8:24 / km) +13m 8:21 / km
ahr:149 max:199 shoes: Adidas Supernova Glide 3 Green

Map memory exercise, first two courses had a map snippet at each control just showing the next leg. Stuffed up going for the second control on the first course, didn't remember exactly where the control was, so had to go back to 1 and try again. Similar problem near the end of the course.

Better on the second course, and 3rd course was remembering 2 legs at once. Final course had a map using the controls locations from the previous courses.

Just need to remember the exact location of each control each time.

Tuesday Jan 29, 2013 #

8 PM

Running long (Byford - Darling Downs) 1:23:17 intensity: (1:40 @0) + (3 @1) + (13 @2) + (1:47 @3) + (1:16:50 @4) + (2:44 @5) 15.7 km (5:18 / km) +38m 5:15 / km
ahr:170 max:206 shoes: Salomon XA Pro No.2 Black/Gree

Headed out after dinner since it was the only time I was going to fit in this run.

Plan was to get 15k's in at my carefully calculated, vdot based long pace of 5:20/k.

Stomach wasn't completely happy with a load of shepherds pie blobbing around. But pace was easy to hold without too much effort, which I guess is the point.

Nice and cool out, just about no one around especially on the bridle trails. Oh except the guy I passed just after coming off Masters Rd.

Had a bit over 5 mins to do the last k, and felt comfortable picking the pace up a bit at the end.

Monday Jan 28, 2013 #

7 AM

Mtn Bike (Kalamunda Circuit) 1:33:29 intensity: (3 @0) + (13:20 @1) + (23:40 @2) + (27:58 @3) + (27:47 @4) + (41 @5) 20.89 km (13.4 kph) +338m
ahr:151 max:178 shoes: Scott Spark 60 2011

Gentle ride with Mark.

Front end was a bit loose, nearly lost the front wheel a couple of times. Probably partially because back brakes weren't doing much.

Still reasonably cool when we finished.

Friday Jan 25, 2013 #

9 AM

Running warm up/down (West Byford) 50:44 intensity: (20:17 @0) + (11:17 @1) + (10:54 @2) + (8:16 @3) 4.99 km (10:10 / km) +7m 10:05 / km
ahr:125 max:160 shoes: Adidas Supernova Glide 3 Green

Jog/walk over to the new school with Belinda riding, Ryan in the bike trailer and Sophie on her bike. Testing out if riding to school is feasible. Main obstacle is Thomas Rd and the ditches which run alongside it.

Still a lot of concrete pouring and landscaping happening. Avery small amount of furniture being moved somewhere. Footpaths around the school were a bit tricking to negotiate with the trucks, furniture, mulch, fences and teleloader all over the place.

Thursday Jan 24, 2013 #

Note

Maybe tomorrow I'll manage to get this weeks training to upload. Shaped broadband isn't very conducive to setting up a new computer.
7 AM

Paddling (Matilda Bay) 52:48 intensity: (12:20 @0) + (36:38 @1) + (3:50 @2) 6.55 km (7.4 kph) +2m
ahr:122 max:139 shoes: Bashed up SRS

Gentle paddle to start putting some k's into the arms.

Normal shortcut across pelican point, didn't work too well with the low tide and I ended up walking for a while. Went wider on the way back, still ended up a bit shallow but only briefly.
5 PM

Running intervals (Sprintervals) 1:18:01 intensity: (16:21 @0) + (6:54 @1) + (4:20 @2) + (7:25 @3) + (17:17 @4) + (25:44 @5) 10.46 km (7:27 / km) +40m 7:19 / km
ahr:153 max:189 shoes: Adidas Supernova Glide 3 Green

Pairs exercise, one person with odd numbered controls, the other with the evens. Ran them all with Andre.

Hard to keep up whilst following sometimes, trying to find the next control on the map and guess how to get there.

Sprint finish from the last control as Andre tried to get away, managed to just stay with him.

Wednesday Jan 23, 2013 #

2 PM

Running (Byford/Darling Downs) 1:14:36 intensity: (7 @0) + (6 @1) + (7 @2) + (42 @3) + (1:05:14 @4) + (8:20 @5) 13.01 km (5:44 / km) +24m 5:41 / km
ahr:174 max:180 shoes: Adidas Supernova Glide 3 Green

Had been meaning to do a 15k run for a few days. Eventually just had to go and do it and it was hot.

Tried to stay in the shade as much as possible, was happy to get 13k's done in the end.

Monday Jan 21, 2013 #

6 AM

Road Bike (Commute) 1:35:12 intensity: (1 @1) + (6:11 @2) + (33:25 @3) + (50:02 @4) + (5:33 @5) 47.94 km (30.2 kph) +94m
ahr:162 max:183 shoes: Road Bike - Giant Defy2 (I thi

First ride to work for a long time. Took it easy, probably a slight tail wind.

Bonus of South St underpass just being reopened.
5 PM

Road Bike (Commute) 46:39 intensity: (11 @0) + (1:04 @1) + (52 @2) + (17:07 @3) + (22:07 @4) + (5:18 @5) 21.46 km (27.6 kph) +114m
ahr:164 max:189 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Rossmoyne - Shortcut home.

Passed some guy differing around at the roundabout in the Princess Rd saddle. Since I was taking it easy he came past heading up the hill, so I sat inn behind. Ended up in front of him crossing over to the bike path to head around Mts Bay Rd, so I stayed in front with a cunning plan to not work too hard then when we went over the narrows he'd go past and I could get a nice tow into the wind.

Plan would have worked perfectly except that he snuck past some slow riders near Mill Pt Rd and I got stuck behind. Tried to close the gap once I get clear, but he was gone. Then the slow riders caught me, so I just sat behind them for an easy cruise.

Met Belinda at her parents before heading over the Garden City to fail at seeing a movie.

Saturday Jan 19, 2013 #

Event: MetrO Series Orienteering 8 - Wanneroo
 

Friday Jan 18, 2013 #

6 AM

Running (Kings Park) 51:27 intensity: (2:22 @0) + (22 @1) + (52 @2) + (31:18 @3) + (15:11 @4) + (1:22 @5) 9.25 km (5:34 / km) +94m 5:18 / km
ahr:158 max:194 shoes: Adidas Supernova Glide 3 Green

Thursday Jan 17, 2013 #

5 PM

Running intervals (UWA sprintervals) 1:09:08 intensity: (18:48 @0) + (9:14 @1) + (8:21 @2) + (6:53 @3) + (4:06 @4) + (21:46 @5) 6.32 km (10:56 / km) +5m 10:53 / km
ahr:148 max:201 shoes: Adidas Supernova Glide 3 Green

Monday Jan 14, 2013 #

9 PM

Windtrainer (Buck Rogers) 50:02 intensity: (3:07 @0) + (5:19 @1) + (14:04 @2) + (16:27 @3) + (11:05 @4) 30.0 km (1:40 / km)
ahr:147 max:174 shoes: Road Bike - Giant Defy2 (I thi

Planned to go for a ride when I got home, but it seemed to hot. Eventually got the bike set up on the windtrainer.

Boring as something which is really boring, did a few short surges to increase the interest level. Sweated buckets, fan didn't seem to help much. Did a little bit of single leg halfway through cooling down.

Managed to stick it out for the whole episode of Buck Rogers.

Sunday Jan 13, 2013 #

6 AM

Hiking (Eagle Trail) 4:37:18 intensity: (3:35:22 @0) + (37:31 @1) + (22:10 @2) + (2:15 @3) 24.28 km (11:25 / km) +545m 10:16 / km
ahr:108 max:154 shoes: Salomon XA Pro No.2 Black/Gree

Gentle hike around the Eagle trail with Robins Godzone team minus broken Robin plus a couple of extras. Reasonably easy pace with some of the crew carrying extra weight in their packs and most of them heading out for a road ride afterwards.

Saturday Jan 12, 2013 #

Event: MetrO Series Orienteering 7 - Forrestfield South
 
5 PM

Orienteering race (Forrestfield) 46:18 [4] 8.34 km (5:33 / km) +38m 5:26 / km
shoes: Adidas Supernova Glide 3 Green

Ahh, I thought I'd started typing this so here's a bit extra ....

Was feeling pretty hot and lethargic during the afternoon, so after having a bit of a lay down I headed out to Forrestfield. As soon as I turned onto Hale Rd I got the my first indication of boganville with a guy riding a mini trailbike down the footpath.

Made a preemptive decision to head east, then followed Gigengack out the SE corner of the oval the the first control. Spent the first few controls not far behind him, catching up any gap whilst he looked around for controls and looking at his map. Got ahead at 24 spotting the control whilst he was still looking around.

Dropped the 5 controls along the SE edge of the map (wouldn't want to go near Lewis Rd, it'd have to be dodgy) and went straight through to the Pony club and ovals.

Didn't really think too much about the fine detail of the tracks and probably jagged 11 and 10, wasted a bit of time going past 9, didn't see the fine detail of the small track at 8 so looped around to it, was too close to the lake for 7 so very indirect to that one as well.

Picked up all the controls on the ovals. Gigengack was approaching 5 as I was leaving, soI thought he might be able to catch me, but he headed onto 4 whilst I went straight to 6. Kept looking back most of the way to the finish just to make sure he didn't try to run me down. No sign of him in the end so he must have had still more to get.

Got in 3 mins behind Fletch who was kind enough to have miscounted.

Friday Jan 11, 2013 #

6 AM

Running (Kings Park) 40:14 intensity: (8 @0) + (8 @1) + (25 @2) + (12:18 @3) + (27:15 @4) 7.56 km (5:19 / km) +74m 5:04 / km
ahr:164 max:173 shoes: Adidas Supernova Glide 3 Green

Not short, not long, not fast, not slow run. Picked up the pace a bit in the second half. Legs were a bit tight and sore. When I'd just about got back to the start I realised I'd be doing pretty much the same thing again the next day, oh well.

Thursday Jan 10, 2013 #

6 AM

Road Bike (Home - Forrest Rd loop) 31:42 intensity: (5:41 @0) + (10 @1) + (48 @2) + (13:52 @3) + (10:22 @4) + (49 @5) 15.41 km (29.2 kph) +26m
ahr:173 max:246 shoes: Road Bike - Giant Defy2 (I thi

Waslucky to remember my 9am Physio appointment just before going to bed, so got to sleep in for an extra hour.

Another short easy loop from home. Back didn't feel like it was being stretched out so much this time.

Physio gave me another bungy cord, one for doing Glute exercises now.
5 PM

Running intervals (Sprint Fletchervals) 1:08:51 [3] 8.91 km (7:44 / km) +2m 7:43 / km
shoes: Adidas Supernova Glide 3 Green

4 x 1500m (approx.) sprint maps

8:11 1.69km 4:50/k, map 4
7:52 1.57km 5:01/k, map 3
6:54 1.48km 4:40/k, map 2
7:44 1.63km 4:44/k, map 1

Nice to feel like I was working hard and doing a proper session for the first time for quite a while.

Monday Jan 7, 2013 #

7 PM

Running (Home - West Byford PS) 29:29 intensity: (11 @0) + (6 @1) + (10 @2) + (58 @3) + (14:52 @4) + (13:12 @5) 5.48 km (5:23 / km) +15m 5:19 / km
ahr:175 max:187 shoes: Adidas Supernova Glide 3 Green

After finishing work early because we were powerless, I got home and was going to do some brushcuttering, mow the lawns, then go for a run. After wasting a heap of time I eventually headed out for the run not long before dark.

The new oval is looking a lot greener now, mainly brown in the middle and that has some little green shoots coming through. Thought I'd add a bit of extra bridle trail along Beenyup Brook to get some extra distance, but it wasn't much further.

Still quite warm when I finished and sweated buckets as soon as I stopped, then had a short swim.
C • Do you work for the State Government? 3

Sunday Jan 6, 2013 #

10 AM

Road Bike (Home - Tonkin Hwy) 34:03 intensity: (9 @1) + (2:43 @2) + (19:20 @3) + (11:51 @4) 14.7 km (25.9 kph) +8m
ahr:158 max:171 shoes: Road Bike - Giant Defy2 (I thi

Short ride to see how the back coped with being on the bike. Definitely felt like it was being stretched out early.

Finally got to try out my new pedals and cleats, seem to have got rid of the creaking for now, still see how it goes under some proper effort.

Also got a new cadence sensor, had trouble getting the legs to spin at a reasonable speed with a strong northerly blowing.

Was trying to rain for most of the ride and I finally started getting wet just in the last couple of k's. My back was mostly happier coming back with the wind.

Saturday Jan 5, 2013 #

Event: MetrO Series Orienteering 6 - City Beach North
 
5 PM

Orienteering race (MetrO City Beach North) 45:55 intensity: (1:47 @0) + (6 @1) + (4 @2) + (5 @3) + (29 @4) + (43:24 @5) 7.9 km (5:49 / km) +163m 5:16 / km
ahr:187 max:197 shoes: Adidas Supernova Glide 3 Green

Nice area with lots of parkland linking areas together, bit strange that the concept is limited to quite a small area.

Didn't run too hard and took it easy/walked the stepper hills. Was near Andre and Ameko early with Andre letting us catch up again early whilst he dithered around. Eventually the got out of sight around 27.

Spent a lot of time counting controls towards the end as I kept counting an extra "dropped" one which I was also counting (and had done) as a "done" one, control card said I had enough so I went with that.

Pretty hot and thirsty by the time I got to the south end, eased back after that. Back fine afterwards, but top/inside of left calf getting pretty sore.

Thursday Jan 3, 2013 #

5 PM

Running (Fletchervals) 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Adidas Supernova Glide 3 Green

Managed to turn up with a shiny new GPS with a flat battery, so random guess at time and distance.

Physio had warned against running hills, so I avoided that as much as possible and just ran the top carpark hard.

Map memory exercise, remembering 2 controls locations from the original map at the start of the carpark and then drawing them on a blank map at the end of the carpark.

Wednesday Jan 2, 2013 #

5 AM

Running (Home - West Byford PS) 25:06 intensity: (14 @0) + (10 @1) + (11 @2) + (1:24 @3) + (23:07 @4) 4.74 km (5:17 / km) +4m 5:16 / km
ahr:167 max:175 shoes: Adidas Supernova Glide 3 Green

Tuesday Jan 1, 2013 #

6 AM

Running (Home - West Byford PS) 28:01 intensity: (12 @0) + (7 @1) + (20 @2) + (2:39 @3) + (16:10 @4) + (8:33 @5) 4.81 km (5:49 / km) +5m 5:48 / km
ahr:170 max:184 shoes: Adidas Supernova Glide 3 Green

Took Mickey for a gentle run up to the school and back. He was lagging by the time we got there.

New oval is mostly dead now, doesn't look like it will be useable when school opens. Not particularly looking like the buildings will be ready 5 weeks either.

Slow plod back, was going to let Mickey have a drink from the ditch (creek) but it looked a bit too slimy.

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