Training Log Archive: shanelIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
4 PM
Paddling (Champion Lakes) 1:00:39 8.88 km (8.8 kph) +1m
ahr:137 max:158 shoes: Bashed up SRS
Friday Mar 29, 2013 #
11 AM
Mtn Bike long (Home - Serpentine) 3:46:23 54.13 km (14.3 kph) +909m
ahr:141 max:176 shoes: Scott Spark 60 2011
Semi traditional easter ride to Serpentine.
Took the Wungong gorge track up to the dam. Was off to an ominous start when I got a flat just after crossing SW Hwy (20 mins in), I pulled out a bunch of double g's and spent a heap of time checking for more since I only had one spare tube, although I did have a puncture repair kit but didn't know how much that might help since I counted at least 5 holes in the dead tube. Anyway I might avoid riding that little section along SW Hwy since last time I went through there I got a flat.
Continued on up to the dam, a couple of roadies just about caught me on the climb before I headed south, only saw one person for the rest of the ride, an old guy riding at Langford Park.
Still can't find a good way through from the end of the track that comes out the backof Wungong Dam through to Langford Park, hadn't been able to find the MTBO map that covers that area before I started, so found a dodgy looking track which disappeared, bush bashed a bit, found the end of a track, followed that back where I just cam from, back on the old haul road, found more dud tracks, eventually got to Langford Park.
Decided I'd better get through Langford Park as quick as possible rather than do some single track like I'd planned, thought I'd guessed my way through when I suddenly came back to the end of some bitumen road so took the little loopy bit out the SW corner.
Was feeling completely trashed and very low as I headed north again on the loopy bit and was very relieved to finally get onto Buckland Rd. Luckily it's a pretty quick smash from there down to Serpentine.
Very late lunch when I finally got there since I didn't end up starting till nearly lunch time.
Took the Wungong gorge track up to the dam. Was off to an ominous start when I got a flat just after crossing SW Hwy (20 mins in), I pulled out a bunch of double g's and spent a heap of time checking for more since I only had one spare tube, although I did have a puncture repair kit but didn't know how much that might help since I counted at least 5 holes in the dead tube. Anyway I might avoid riding that little section along SW Hwy since last time I went through there I got a flat.
Continued on up to the dam, a couple of roadies just about caught me on the climb before I headed south, only saw one person for the rest of the ride, an old guy riding at Langford Park.
Still can't find a good way through from the end of the track that comes out the backof Wungong Dam through to Langford Park, hadn't been able to find the MTBO map that covers that area before I started, so found a dodgy looking track which disappeared, bush bashed a bit, found the end of a track, followed that back where I just cam from, back on the old haul road, found more dud tracks, eventually got to Langford Park.
Decided I'd better get through Langford Park as quick as possible rather than do some single track like I'd planned, thought I'd guessed my way through when I suddenly came back to the end of some bitumen road so took the little loopy bit out the SW corner.
Was feeling completely trashed and very low as I headed north again on the loopy bit and was very relieved to finally get onto Buckland Rd. Luckily it's a pretty quick smash from there down to Serpentine.
Very late lunch when I finally got there since I didn't end up starting till nearly lunch time.
Thursday Mar 28, 2013 #
5 PM
Running (Perry Lakes - Fletcherval) 47:23 7.82 km (6:04 / km) +121m 5:38 / km
ahr:149 max:183 shoes: Salomon XA Pro No.2 Black/Gree
Only 3xFletch's and myself for the session.
Not actually intervals, route choice exercise. Fletch was taking it easy and mostly running the opposite route to me. Nice to be back on some Bold Park hills but it didn't feel good.
Not actually intervals, route choice exercise. Fletch was taking it easy and mostly running the opposite route to me. Nice to be back on some Bold Park hills but it didn't feel good.
Wednesday Mar 27, 2013 #
9 AM
Road Bike long (1 Dam twice + padding) 4:12:06 110.95 km (26.4 kph) +1552m
ahr:158 max:220 shoes: Road Bike - Giant Defy2 (I thi
Didn't get started till 9:30 by the time I'd got ready and swapped a few things back from the new bike, like pedals.
Nice ride, cool conditions. Stood most of the steeper stuff rather than dropping to a low go nowhere gear. Much more to plan than my last hills session. 2 bananas and 3 gels along the way.
Extra out and back section on Jarrahdale Rd, ideally I'd be up to at least 120km by now but didn't want to go too much over 4 hrs and risk being late for school pickup
Legs were pretty trashed on the last few gentle inclines, nothing to do but use the low go nowhere gears. Just had time for lunch before heading to school, another (un?)productive day.
Nice ride, cool conditions. Stood most of the steeper stuff rather than dropping to a low go nowhere gear. Much more to plan than my last hills session. 2 bananas and 3 gels along the way.
Extra out and back section on Jarrahdale Rd, ideally I'd be up to at least 120km by now but didn't want to go too much over 4 hrs and risk being late for school pickup
Legs were pretty trashed on the last few gentle inclines, nothing to do but use the low go nowhere gears. Just had time for lunch before heading to school, another (un?)productive day.
Tuesday Mar 26, 2013 #
1 PM
Running (Darling Downs - Flat) 48:12 10.21 km (4:43 / km) +16m 4:41 / km
ahr:170 max:193 shoes: Salomon XA Pro No.2 Black/Gree
After volunteering at school in the morning I thought I'd better get a run in before pickup time.
Figured an easy 10k would do. Legs were ticking over nicely before too long, so kept a nice pace throughout without putting too much effort in.
Figured an easy 10k would do. Legs were ticking over nicely before too long, so kept a nice pace throughout without putting too much effort in.
Saturday Mar 23, 2013 #
Event: WARA 6hr Rogaine
2 PM
Rogaining race (Shake Rattle and Roll 6hr) 6:02:41 [3] 36.46 km (9:57 / km) +1093m 8:39 / km
shoes: Salomon XA Pro No.2 Black/Gree
Wil and I panned a base course of about 33km, with options to clean up.
Wasted 2 mins at the start trying to find the bingo control in and around the cafe before heading out on not the marked track, kinda towards 66. Passed quite a few people heading out of 78 and we cunningly ran past them all before Wil realised I was taking us towards 67 instead of 65, so we had pretty much double back to go around the OOB.
Pretty smooth till 72 where we went under the powerlines and got mst of the way to another OOB before realising there was no track along the pwerlines and going back for the control.
We were well behind cleanup pace come first decision/option time so we left 59 off. Stayed clean, took the Bib track from 104 towards 95 even though it was so faintly marked on the map that we couldn't actually see it, so guesstimated our way quite nicely into 95.
We were pretty loose looking for 74 which seemed a lot more than 20m north of the track, in the process we passed Sten and Co leaving 75, they passed us again as we faffed looking for 74 then we must have taken off again.
Too late for the 105 option qand by the time we got to 102 we were very short of time and just grabbed 53 on the way in.
Enjoyed the course, cleanup distance was tempting enough for us to keep our options open, ended up leaving out 5 controls. Felt pretty warm at times, had to poor water over my head a few times, but kept stomach mostly happy the whole time.
Wasted 2 mins at the start trying to find the bingo control in and around the cafe before heading out on not the marked track, kinda towards 66. Passed quite a few people heading out of 78 and we cunningly ran past them all before Wil realised I was taking us towards 67 instead of 65, so we had pretty much double back to go around the OOB.
Pretty smooth till 72 where we went under the powerlines and got mst of the way to another OOB before realising there was no track along the pwerlines and going back for the control.
We were well behind cleanup pace come first decision/option time so we left 59 off. Stayed clean, took the Bib track from 104 towards 95 even though it was so faintly marked on the map that we couldn't actually see it, so guesstimated our way quite nicely into 95.
We were pretty loose looking for 74 which seemed a lot more than 20m north of the track, in the process we passed Sten and Co leaving 75, they passed us again as we faffed looking for 74 then we must have taken off again.
Too late for the 105 option qand by the time we got to 102 we were very short of time and just grabbed 53 on the way in.
Enjoyed the course, cleanup distance was tempting enough for us to keep our options open, ended up leaving out 5 controls. Felt pretty warm at times, had to poor water over my head a few times, but kept stomach mostly happy the whole time.
Thursday Mar 21, 2013 #
7 AM
Paddling (Matilda Bay - SoPYC) 59:44 8.61 km (8.6 kph)
ahr:129 max:147 shoes: Bashed up SRS
Nice quiet morning on the river, rowers just finishing as I started so I had the whole place to myself, no one else on Melville Water, ah the tranquility, watching freeway traffic crawl along in the distance, beautiful.
5 PM
Running (Perry Lakes Fletchervals) 1:06:55 8.04 km (8:20 / km) +1m 8:19 / km
ahr:132 max:199
Tuesday Mar 19, 2013 #
9 AM
Running long (Darling Downs - flat) 1:29:59 16.1 km (5:35 / km) +15m 5:34 / km
ahr:156 max:162 shoes: Salomon XA Pro No.2 Black/Gree
Gentle 15k taper run round the bridle trails.
Didn't feel easy like it should have, legs were probably a bit tired after yesterdays riding.
Miscalculated the padding at the end, so I ended up with an extra k. Oh that's because I thought it'd be around 1.5k around comic court but it was more like 2.5k and it was mostly horrible to run as there ain't much shade around there.
Didn't feel easy like it should have, legs were probably a bit tired after yesterdays riding.
Miscalculated the padding at the end, so I ended up with an extra k. Oh that's because I thought it'd be around 1.5k around comic court but it was more like 2.5k and it was mostly horrible to run as there ain't much shade around there.
Monday Mar 18, 2013 #
6 AM
Road Bike (Commute) 1:38:12 48.1 km (29.4 kph) +159m
ahr:153 max:176 shoes: Azzurri Forza
Darling Downs to Claremont
First ride to work on the new bike after spend a ton of time putting lights, cadence sensor, bits and pieces on last night.
Had to stop for a few minutes along Rowley Rd to resecure my pump since I didn't feel like putting the bracket for it on, so I'd just velcroed it to the top tube and I hadn't put the battery for my helmet light in the right place, so I had to adjust that as well.
Mostly cruised in (I think), getting use to the new range of gears.
Time included the few minutes stop.
First ride to work on the new bike after spend a ton of time putting lights, cadence sensor, bits and pieces on last night.
Had to stop for a few minutes along Rowley Rd to resecure my pump since I didn't feel like putting the bracket for it on, so I'd just velcroed it to the top tube and I hadn't put the battery for my helmet light in the right place, so I had to adjust that as well.
Mostly cruised in (I think), getting use to the new range of gears.
Time included the few minutes stop.
C • Di2? 6
5 PM
Road Bike (Commute) 1:38:02 50.03 km (30.6 kph) +168m
ahr:158 max:182 shoes: Azzurri Forza
Claremont to Darling Downs
Plenty of people to get a tow from or work with. Worked with first guy from narrows to near Canning bridge. Second guy went past just before Canning Bridge and I worked hard to hold his wheel till he turned off at the south end of Mt Henry. Aero guy was waiting at the Leach Hwy lights when I got there, so I mostly sat on his wheel but did put in a token effort.
Aero guy turned off before Berrigan Dr leaving me with a small gap to the 4th guy, but I wasn't closing on him and had to really haul ass to catch him. He gave me the feeling he wanted me to go to the front since his speed was all over the place, eventually after I'd had a good rest I did, but he didn't hang around too long after that.
Then I cruised home. Pretty happy with the new bike till I got off and started walking it over to the shed and realised a spoke had come loose, grrr.
Plenty of people to get a tow from or work with. Worked with first guy from narrows to near Canning bridge. Second guy went past just before Canning Bridge and I worked hard to hold his wheel till he turned off at the south end of Mt Henry. Aero guy was waiting at the Leach Hwy lights when I got there, so I mostly sat on his wheel but did put in a token effort.
Aero guy turned off before Berrigan Dr leaving me with a small gap to the 4th guy, but I wasn't closing on him and had to really haul ass to catch him. He gave me the feeling he wanted me to go to the front since his speed was all over the place, eventually after I'd had a good rest I did, but he didn't hang around too long after that.
Then I cruised home. Pretty happy with the new bike till I got off and started walking it over to the shed and realised a spoke had come loose, grrr.
Sunday Mar 17, 2013 #
6 PM
Road Bike warm up/down (Testing) 16:31 7.55 km (27.4 kph) +5m
ahr:140 max:150 shoes: Azzurri Forza
Quick ride on the new bike to make sure it all seems OK before riding it to work tomorrow. Was planning on doing 30 mins but it was getting a bit dark so just did a short loop
Saturday Mar 16, 2013 #
Event: Chidley Metro AR
8 AM
Adventure Race race (Chidley) 2:07:57 21.62 km (5:55 / km) +314m 5:31 / km
ahr:159 max:190 shoes: Scott Spark 60 2011
Started off with tRicky getting away, then Gigengack got away as well after I didn't get on his wheel after he narrowly avoided going over the handle bars stopping for a car which was coming through a rondabout. Paul Tilbrook got away as well and so did Jake.
They were all out of site by the time I left the ampitheatre control. I thought I must have miraculously got ahead of a couple of them, as they were coming into the jetty control as I was leaving, but since I didn't see them as I left the tree on the point I realised they'd already got that one.
Messed around with everyone else looking for the depression even though I thought it was further on, which it was.
Started the orienteering leg just ahead of Saz. She got ahead after I puzzled too long over the wrong seat. I got ahead again heading up the west end of the course and stayed ahead back out to the eastern end and back to the TA.
Back on the bike and I passed and repassed a few teams, particularly Karen and Blake, on the way to TA2, eventually gave up passing Karen and Blake and just followed them up to the tunnels.
The rest of the race felt like an easy cruise with the tunnel section becoming untimed to allow time to find the answers to all the questions. Then there was no one else around me for the last bike leg.
Pretty happy I went up to the resevoir from the west, even though it looked like you might have to get it from the east, since you couldn't get to it from the east.
Happy to have got 3rd place, I don't know what happened to Jake and Gigenjack, I guess they lost time on the orienteering.
Thanks to John and Ian and Mrs & Mr Dalton.
They were all out of site by the time I left the ampitheatre control. I thought I must have miraculously got ahead of a couple of them, as they were coming into the jetty control as I was leaving, but since I didn't see them as I left the tree on the point I realised they'd already got that one.
Messed around with everyone else looking for the depression even though I thought it was further on, which it was.
Started the orienteering leg just ahead of Saz. She got ahead after I puzzled too long over the wrong seat. I got ahead again heading up the west end of the course and stayed ahead back out to the eastern end and back to the TA.
Back on the bike and I passed and repassed a few teams, particularly Karen and Blake, on the way to TA2, eventually gave up passing Karen and Blake and just followed them up to the tunnels.
The rest of the race felt like an easy cruise with the tunnel section becoming untimed to allow time to find the answers to all the questions. Then there was no one else around me for the last bike leg.
Pretty happy I went up to the resevoir from the west, even though it looked like you might have to get it from the east, since you couldn't get to it from the east.
Happy to have got 3rd place, I don't know what happened to Jake and Gigenjack, I guess they lost time on the orienteering.
Thanks to John and Ian and Mrs & Mr Dalton.
Thursday Mar 14, 2013 #
7 AM
Paddling (Matilda Bay - Narrows) 45:43 6.1 km (8.0 kph) +1m
ahr:131 max:148 shoes: Bashed up SRS
5 PM
Running intervals (Perry Lakes Fletchervals) 48:40 8.71 km (5:35 / km) +1m 5:35 / km
ahr:157 max:183 shoes: Adidas Supernova Glide 5M Blac
Tuesday Mar 12, 2013 #
8 AM
Running long (Byford hills) 2:24:41 24.03 km (6:01 / km) +439m 5:31 / km
ahr:159 max:182 shoes: Salomon XA Pro No.2 Black/Gree
Didn't think I'd get quite so far today since my longest run lately was only 18 km, so thought 22 km would be pushing it (10% rule) enough, especially with the hills.
Nice and cool today, actually felt cold dropping the kids off. Was running comfortably and thought I'd end up a bit short of distance so came back through the glades.
Ended up with 24 km which was a bonus, very close to what I'd hoped for from this training block after all.
Nice and cool today, actually felt cold dropping the kids off. Was running comfortably and thought I'd end up a bit short of distance so came back through the glades.
Ended up with 24 km which was a bonus, very close to what I'd hoped for from this training block after all.
Monday Mar 11, 2013 #
Note
(rest day)
Went to the physio to be a bike fit guinea pig whilst his mate, who is an AIS triathlon physio, showed him how to do a bike fit.
Lots of measuring things and testing flexibility. It seems my cranks are too long, which with my lack of flexibility stuffs things up a fair bit.
Hopefully my new bike, which is on the way already, will have the right size cranks.
Also need to go back and down with the seat and if I'm going to use aero bars get some shorter ones (old ones are now removed).
There wasn't any sign of my wobbly knees, so either they've sorted themselves out or I wasn't putting in the sort of effort that gets the wobble going.
Lots of measuring things and testing flexibility. It seems my cranks are too long, which with my lack of flexibility stuffs things up a fair bit.
Hopefully my new bike, which is on the way already, will have the right size cranks.
Also need to go back and down with the seat and if I'm going to use aero bars get some shorter ones (old ones are now removed).
There wasn't any sign of my wobbly knees, so either they've sorted themselves out or I wasn't putting in the sort of effort that gets the wobble going.
Sunday Mar 10, 2013 #
6 AM
Road Bike hills (One Dam x2 Flat tyre x 3) 4:14:50 88.8 km (20.9 kph) +1523m
ahr:144 max:175 shoes: Road Bike - Giant Defy2 (I thi
Planned to do 120 km of hills, expected to be done on a bit more than 4 hrs. Plan was same as last week but down Kingsbury Dve to SW Hwy, then back up and pad out any distance I was short by doing an out and back on Jarrahdale Rd towards Albany Hwy
Took it easy most of the time and sat all the hills till I ran out of gears before standing, seems like this was a big mistake. I wasn't sure how hard the climb back up Kingsbury Dve would be but I felt a bit better when I passed a couple of chics who looked like they'd come up that way so figured maybe I wasn't completely insane.
Got to 3hrs heading out of Serpentine Dam again with only 72 km down, started to work out how long this mission was actually going to take 4.5-5 hrs. Then I got a flat. Eventually got it changed and got going again, decided to stick with the plan and headed out Jarrahdale Rd.
I didn't get too far before the tyre was flat again. I didn't feel like changing it again so I just pumped it up and decided to cut my loses and head for home. Predictably this didn't last long, so I stopped and changed it again. Whilst I was putting dead tubes and phone back in my saddle bag I gave Belinda a call to let her know how much fun I was having and give some warning that I may need some assistance.
Got back past Langford Park before flat number 3, gave it one last futile pump and made it a little further before finally conceding defeat and making the CHFPUOS (Call Home For Pick Up Of Shame).
Probably should have replaced my bald back tyre a bit sooner since I've had replacements laying for at least a few weeks now.
Had consumed 2 bananas and 2 gels before pulling the pin, just as I finished off my second water bottle. Had my last gel whilst I was waiting extraction.
Moving time 3:39:46
Took it easy most of the time and sat all the hills till I ran out of gears before standing, seems like this was a big mistake. I wasn't sure how hard the climb back up Kingsbury Dve would be but I felt a bit better when I passed a couple of chics who looked like they'd come up that way so figured maybe I wasn't completely insane.
Got to 3hrs heading out of Serpentine Dam again with only 72 km down, started to work out how long this mission was actually going to take 4.5-5 hrs. Then I got a flat. Eventually got it changed and got going again, decided to stick with the plan and headed out Jarrahdale Rd.
I didn't get too far before the tyre was flat again. I didn't feel like changing it again so I just pumped it up and decided to cut my loses and head for home. Predictably this didn't last long, so I stopped and changed it again. Whilst I was putting dead tubes and phone back in my saddle bag I gave Belinda a call to let her know how much fun I was having and give some warning that I may need some assistance.
Got back past Langford Park before flat number 3, gave it one last futile pump and made it a little further before finally conceding defeat and making the CHFPUOS (Call Home For Pick Up Of Shame).
Probably should have replaced my bald back tyre a bit sooner since I've had replacements laying for at least a few weeks now.
Had consumed 2 bananas and 2 gels before pulling the pin, just as I finished off my second water bottle. Had my last gel whilst I was waiting extraction.
Moving time 3:39:46
Saturday Mar 9, 2013 #
6 AM
Running long (Camel Farm) 1:30:32 14.09 km (6:25 / km) +360m 5:42 / km
ahr:154 max:178 shoes: Adidas Supernova Glide 3 Green
Easy 90 min run on the Bib track with Andre and Mark to get the morning started.
Good chance for a chat on the way out. I felt like striding out on some of the down hills coming back so I led for a while. Then Andre pushed the pace back to the Camel Farm.
Good chance for a chat on the way out. I felt like striding out on some of the down hills coming back so I led for a while. Then Andre pushed the pace back to the Camel Farm.
Mtn Bike (Camel Farm) 1:53:47 23.22 km (12.2 kph) +384m
ahr:148 max:176 shoes: Scott Spark 60 2011
After topping up on some left over Rogaine AGM pizza it was onto the bikes.
Mark and Andre had to keep waiting for me to catch up. Luckily I got just close enough heading down the fast wide down hill to yell out to Mark as my front tyre went flat. Andre didn't hear, but eventually came back to see what was happening.
More time for Mark and Andre to wait around after every section we rode. Finally I felt like I was getting a good flow and holding onto Andre, then I made a slow dismount, walking over the handlebars. I went back to normal after that.
More pizza to finish off.
Mark and Andre had to keep waiting for me to catch up. Luckily I got just close enough heading down the fast wide down hill to yell out to Mark as my front tyre went flat. Andre didn't hear, but eventually came back to see what was happening.
More time for Mark and Andre to wait around after every section we rode. Finally I felt like I was getting a good flow and holding onto Andre, then I made a slow dismount, walking over the handlebars. I went back to normal after that.
More pizza to finish off.
Thursday Mar 7, 2013 #
7 AM
Paddling (Matilda Bay - Barrack St) 56:10 7.65 km (8.2 kph) +26m
ahr:121 max:130 shoes: Bashed up SRS
Gentle headwind out towards Barrack St, couldn't be bothered putting in any effort. Thought it would be a bit quicker coming back, but still couldn't be bothered putting in any effort. I guess I'm just trying to get some base k's into the arms at the moment. Maybe after 5 dams I'll start working on the paddling a bit more.
C • Why? 5
5 PM
Running intervals (Fletchervals - Kapinara P) 53:19 4.52 km (11:47 / km) +5m 11:43 / km
ahr:125 max:186 shoes: Adidas Supernova Glide 5M Blac
Fletch and tRicky taper session, drills strides and 5x200m
I really enjoy these sessions, I need to fit them in more often.
High knees, butt kicking, skipping high knees, running backwards extending leg back, grapevines, 100's exagerating building pace every 25m. I think that's it
Approx 200's in 38, 37, 36, 35, 35
I really enjoy these sessions, I need to fit them in more often.
High knees, butt kicking, skipping high knees, running backwards extending leg back, grapevines, 100's exagerating building pace every 25m. I think that's it
Approx 200's in 38, 37, 36, 35, 35
Wednesday Mar 6, 2013 #
9 AM
Mtn Bike (Langford Park) 1:03:03 14.83 km (14.1 kph) +184m
ahr:132 max:161 shoes: Scott Spark 60 2011
Tuesday Mar 5, 2013 #
8 AM
Mtn Bike (School run) 30:00 [1] 4.0 km (8.0 kph)
With the car key safely with Belinda on her way to work on the train, we made a last minute and late ride to school. Ryan in the bike trailer and Sophie riding her bike. About 20 minutes there 10 mins back. Tyres were nearly flat on the crap bike trailer towing bike, so pumped them up when I got home. Dragging the bikes through the Thomas Rd drainage ditch is a big pain.
9 AM
Running long (Byford - flat) 1:39:52 18.42 km (5:25 / km) +37m 5:22 / km
ahr:160 max:170 shoes: Salomon XA Pro No.2 Black/Gree
Had originally planned 21km into the hills starting from school. Changed plans after the last minute ride to school and started an hour later than planned.
Figured I may be able to do 18km in 90 mins if I stayed o the flats, so aimed for that. Had to take a big yellow envelope to the post office whilst I was out, managed to sweat a small hole in the envelope after half an hour so had to beg for sticky to fix it up.
Legs didn't want to pick up the pace once I'd posted the mail, maybe doing a big ride the day before a long run isn't ideal. Lots of padding towards the end to get to 18km. But not feeling to bad.
Figured I may be able to do 18km in 90 mins if I stayed o the flats, so aimed for that. Had to take a big yellow envelope to the post office whilst I was out, managed to sweat a small hole in the envelope after half an hour so had to beg for sticky to fix it up.
Legs didn't want to pick up the pace once I'd posted the mail, maybe doing a big ride the day before a long run isn't ideal. Lots of padding towards the end to get to 18km. But not feeling to bad.
2 PM
Mtn Bike 8:08 2.1 km (15.5 kph)
ahr:156 max:169
Back to school running tight for time. Soft firebreak along south side of Thomas Rd seemed a lot softer without flat tyres.
Mtn Bike 21:40 2.21 km (6.1 kph) +3m
ahr:105 max:126
Monday Mar 4, 2013 #
8 AM
Road Bike hills (One Dam (twice)) 3:53:50 103.69 km (26.6 kph) +1429m
ahr:155 max:181 shoes: Road Bike - Giant Defy2 (I thi
Headed out for some more 5 dams training.
Half an hour in, heading up Nettleton Rd I noticed another rider up ahead. After a while I hadn't seen him for some time, so thought he must have turned and gone back done. Eventually saw him again and didn't seem to be catching him, so I went hard and caught him reasonably quickly.
After a bit of a rest on his wheel, I went past, but he didn't seem to like that and he went the repass, so I just sat on his wheel. I was pretty happy when he went the same way as me towards Serpentine Dam.
Eventually I went to the front again, but he sat back a bit and I had a gel. Next time he went to the front he got clear, but then he stopped just before the dam so I figured he might have turned around.
The rain picked up again leaving the dam towards Karnet prison farm, just when it was starting to get sunny and I thought it might start getting hot (oh I forgot to mention it started raining soon after starting up Nettleton Rd).
The old man came past again, attacking whilst I was going easy up a hill, so I thought I'd better not let him go again and quickly caught him and sat on his wheel till Scarp Rd where I headed to see how close I could get to a 50km turn around without running out of bitumen, turns out there was about 70m more bitumen than I needed.
Managed to get a very squished from being carried through too many races, shotz bar down after turning. I think the rain probably stayed away on the way back, but I can't remember. Pretty uneventful on the way back, did a cool down after I passed home, quads weren't happy and gently turning them over didn't seem to help.
Pretty trashed and I was thinking 5 dams is a pretty big jump from today's ride, but 1400m of climb seemed to be a pretty good chunk of over 2000m, until I looked at tRicky's log from last year ans saw he did close to 2600m climb. Oh well better stick with the hill training.
Half an hour in, heading up Nettleton Rd I noticed another rider up ahead. After a while I hadn't seen him for some time, so thought he must have turned and gone back done. Eventually saw him again and didn't seem to be catching him, so I went hard and caught him reasonably quickly.
After a bit of a rest on his wheel, I went past, but he didn't seem to like that and he went the repass, so I just sat on his wheel. I was pretty happy when he went the same way as me towards Serpentine Dam.
Eventually I went to the front again, but he sat back a bit and I had a gel. Next time he went to the front he got clear, but then he stopped just before the dam so I figured he might have turned around.
The rain picked up again leaving the dam towards Karnet prison farm, just when it was starting to get sunny and I thought it might start getting hot (oh I forgot to mention it started raining soon after starting up Nettleton Rd).
The old man came past again, attacking whilst I was going easy up a hill, so I thought I'd better not let him go again and quickly caught him and sat on his wheel till Scarp Rd where I headed to see how close I could get to a 50km turn around without running out of bitumen, turns out there was about 70m more bitumen than I needed.
Managed to get a very squished from being carried through too many races, shotz bar down after turning. I think the rain probably stayed away on the way back, but I can't remember. Pretty uneventful on the way back, did a cool down after I passed home, quads weren't happy and gently turning them over didn't seem to help.
Pretty trashed and I was thinking 5 dams is a pretty big jump from today's ride, but 1400m of climb seemed to be a pretty good chunk of over 2000m, until I looked at tRicky's log from last year ans saw he did close to 2600m climb. Oh well better stick with the hill training.
Saturday Mar 2, 2013 #
2 PM
Orienteering race (Murdoch Uni NavDash Long) 19:53 3.92 km (5:04 / km) +25m 4:55 / km
ahr:173 max:186 shoes: Adidas Supernova Glide 5M Blac
Took a while to work out where I was on the map, pretty smooth from there. Almost went straight 16-18, possibly only got 17 because I was wondering where Henry had gone. Path into 18 wasn't paved like I expected.
Orienteering race (Murdoch Uni NavDash Short) 14:42 3.02 km (4:52 / km) +36m 4:35 / km
ahr:177 max:188 shoes: Adidas Supernova Glide 5M Blac
Chasing start, felt I was going pretty well till I went for 12 from 10, and had managed to go very wide towards 12 before I saw fletch punching 11, so got that then worked out where I was. Punched wrong control on the way to 13 before getting back on track to the finish.
Running warm up/down 12:33 1.2 km (10:26 / km) +7m 10:09 / km
ahr:122 max:143 shoes: Adidas Supernova Glide 5M Blac