Training Log Archive: shanelIn the 31 days ending May 31, 2013:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||
Friday May 31, 2013 #
Note
Thursday May 30, 2013 #
Running (LightO City Beach) 42:37 8.4 km (5:04 / km) +39m 4:57 / km
ahr:163 max:198 shoes: Adidas Supernova Glide 5M Blac
Wednesday May 29, 2013 #
Note
Tuesday May 28, 2013 #
Running long (Byford - Wungong hills) 2:59:31 30.02 km (5:59 / km) +462m 5:33 / km
ahr:163 max:179 shoes: Salomon XA Pro No.2 Black/Gree
Friday May 24, 2013 #
Road Bike (Commute) 1:40:14 48.01 km (28.7 kph) +80m
ahr:149 max:181
Tried to take it easy for big brick part 1a. Someone was just in front of me when I got to the freeway, so I smashed it through to Russell Rd, just about to get on his wheel and the bastard stopped for tea and scones at the underpass.
Couple of guys went past just after Parry Ave, so I sat on they're wheel till they stopped for tea and scones at Cranford Ave. So I cruised by myself for a while, eventually they went past again after Canning Bridge, so I sat on their wheel till the far side of the narrows.
Cruised from there.
Road Bike (Commute) 1:42:03 48.35 km (28.4 kph) +100m
ahr:150 max:189
Tried to take it easy for big brick part 1b. Along the drag strip someone come up fast behind me, then sat on my wheel for a fair while whilst I plodded along doing 30kph, then whilst I was day dreaming he smashed past at 40kph so I hauled arse to get on his wheel. He continued this pattern with everyone else we caught.
Hiking (Canning R - Mt Cooke) 9:35:11 45.64 km (12:36 / km) +1406m 10:55 / km
ahr:106 max:142
Thursday May 23, 2013 #
Paddling (Matilda Bay - Heathcote) 48:55 6.82 km (8.4 kph) +1m
ahr:128 max:140 shoes: Bashed up SRS
Running long (King Park) 1:14:39 15.02 km (4:58 / km) +216m 4:38 / km
ahr:161 max:217 shoes: Adidas Supernova Glide 5M Blac
Stomach was slightly unhappy from 5km but managed to avoid it getting bad this time, mainly started getting worse each time I picked up the pace. So didn't push too hard till the last couple of k's then went hard to get under 5:00/k
Another comfortable run, sustainable pace all the way.
Running warm up/down (Matilda Bay) 3:07 0.51 km (6:06 / km) +4m 5:52 / km
ahr:144 max:151 shoes: Adidas Supernova Glide 5M Blac
Tuesday May 21, 2013 #
Running long (Byford - Wungong hills) 2:28:44 25.02 km (5:57 / km) +464m 5:26 / km
ahr:156 max:172 shoes: Salomon XA Pro No.2 Black/Gree
Looped back and was hoping to find the best way ever down the scarp but took a wrong turn on the way down and ended back on the track we'd come down on Sun.
Picked up the pace for the last 5km to get the average under 6:00/k. Comfortable throughout even at the end.
Monday May 20, 2013 #
Running warm up/down (Kings Park) 29:46 5.35 km (5:34 / km) +57m 5:17 / km
ahr:145 max:159 shoes: Adidas Supernova Glide 5M Blac
Sunday May 19, 2013 #
Mtn Bike (Home - Langford Park) 1:16:05 22.98 km (18.1 kph) +457m
ahr:152 max:174 shoes: Scott Spark 60 2011
Mtn Bike race (MTBO Langford Park) 3:37:49 45.5 km (12.5 kph) +676m
ahr:141 max:174 shoes: Scott Spark 60 2011
Lost truck loads of time with 'indistinct' 'tracks'/bush bashing, mostly to 5 and 6.
Left my gels and food in my backpack at rego, so just had one water bottle for the ride.
Mtn Bike (Langfrd Park - Home) 1:18:07 23.75 km (18.2 kph) +187m
ahr:150 max:174 shoes: Scott Spark 60 2011
We picked up another rider between Nettleton Rd and the pine plantation, he wanted to know how to get to Wungong Dam. I pointed him in the right direction, then he rode back to Byford with us anyway.
We pushed pretty hard on the fast tracks and convinced Mark that in the back way to Byford was more interesting than cut down Admiral Rd back to Nettleton Rd.
I was a bit indecisive finding the track down the scarp from just south of the airstrip, all the options to get down are steep and rocky and I hate them all. Might try the next one south, passing the big water tank, next time.
Friday May 17, 2013 #
Road Bike (Commute) 1:37:25 47.86 km (29.5 kph) +86m
ahr:156 max:176 shoes: Road Bike - Giant Defy2 (I thi
Road Bike (Commute) 1:44:13 49.39 km (28.4 kph) +112m
ahr:148 max:173 shoes: Road Bike - Giant Defy2 (I thi
Thursday May 16, 2013 #
Paddling (Matilda Bay - Narrows) 45:27 6.3 km (8.3 kph) +1m
ahr:132 max:152 shoes: Bashed up SRS
Felt warm enough in shorts and t-shirt whilst paddling but legs were pretty frozen sitting around at work all morning.
Running long (King Park) 1:19:49 15.02 km (5:19 / km) +215m 4:58 / km
ahr:156 max:176 shoes: Adidas Supernova Glide 5M Blac
Tried to copy Craig's 15km from Sat. with different start/finish point and going the opposite direction.
Intentionally took the Law walk instead of the sand track, unintentionally cut the corner slightly onto Fraser Ave, and cut the corner a bit more at the end of Fraser Ave.
Managed to miss the sand track leaving Synergy Parkland even though I'd gone that way last Fri morning. Finally had to stop and clear the grumbly stomache, twice. Couldn't rememeber Craig's last in and out so did my own variation, which was a smidge longer, just enough to get me to 15km.
Tried to pick up the pace a little to go under 5:00/k but had to ease off to avoid more stomache trouble. Hopefully this was a random occurance because I thought I'd worked it out by avoiding being hungry when I'm running.
Wednesday May 15, 2013 #
Mtn Bike (Langford Park) 1:25:50 20.23 km (14.1 kph) +324m
ahr:137 max:209 shoes: Scott Spark 60 2011
Tuesday May 14, 2013 #
Running long (Home - hills) 2:01:09 20.01 km (6:03 / km) +366m 5:33 / km
ahr:160 max:180 shoes: Salomon XA Pro No.3 Black/Gree
Had the last 1.2 km to do in 5 mins to get 20km in 2 hrs, thought I'd go for it, got a few hundred meters before deciding it wasn't such a great idea/wasn't going to happen.
Monday May 13, 2013 #
Road Bike (Commute) 1:36:35 47.85 km (29.7 kph) +81m
ahr:164 max:182 shoes: Road Bike - Giant Defy2 (I thi
Forgive me someone, it has been a looong time since I've ridden to work.
Legs were somewhat unfamiliar with the concept of putting effort in on the bike. Plodded along till a silverback turned on from Farrington Rd just ahead of me, as usual since I wasn't closing I smashed to get on his wheel, then sat there through to the narrows. He probably thought I should have done some work but I was putting enough effort in on his wheel.
Oh and Hallelujah praise someone, Leach Hwy underpass was open. Which seemed to momentary perplex the silverback. Seems to be my first detour free commute since 30 Sep 2011 (although I didn't actually ride to work in Oct and the first time I rode the detour was 04 Nov 2011).
Road Bike 1:44:57 49.32 km (28.2 kph) +100m
ahr:158 max:181 shoes: Road Bike - Giant Defy2 (I thi
Saturday May 11, 2013 #
Rogaining (iPhone hunting) 10:29 [0] 0.55 km (19:02 / km) +17m 16:29 / km
shoes: Salomon XA 3D Ultra2 No.1 Gree
Friday May 10, 2013 #
Running (Kings Park) 49:26 8.62 km (5:44 / km) +96m 5:26 / km
ahr:162 max:178 shoes: Adidas Supernova Glide 5M Blac
Turns out quads and hammies were pretty sore, presumably after last nights Fletch cruise pace run. Stopped a couple of times for a quick stretch but legs were pretty trashedd
Thursday May 9, 2013 #
Running (LightO) 48:09 9.81 km (4:55 / km) +122m 4:37 / km
ahr:175 max:224 shoes: Adidas Supernova Glide 5M Blac
Monday May 6, 2013 #
Running warm up/down (Kings Park) 30:00 [2] 3.0 km (10:00 / km)
shoes: Adidas Supernova Glide 5M Blac
Eventually got the legs going enough for a slow jog not to hurt too much.
GPS wouldn't fire up before I started so time dist. are guestimates.
Figured GPS battery was flat, when I plugged it into the charger later it went from 98% and slowly dropped to at least below 60%. Eventually it fully charged and fired up OK.
Saturday May 4, 2013 #
Rogaining race (Wannamal Wander) 11:58:20 [3] 80.73 km (8:54 / km) +1807m 8:00 / km
shoes: Salomon XA Pro No.2 Black/Gree
After a quick run round with the string we decided the lot was achievable. Our final plan was about 72km by tRicky's string, 73.5km when he roughly added the distances measured between each control. 78km by my string when I measured it back at home.
So to keep the maths simple 6.5kph first 3 hrs, 6kph the rest.
Got through the main bush area early and on schedule. Crossing paths a lot with the KO brigade (Braids and Matt & Alice) and Juffy.
We stayed 15-20 mins ahead of plan most of the time. But I was suffering a bit halfway through with it being quite warm and my stomach was feeling like it was close to being unhappy so we didn't gain anymore time.
Amusing times through the fields of fire.
My ability to follow a bearing started going a little pear shaped heading for 86, with my aiming off taking me a lot further off than ideal. Then it got worse into 15, luckily in open farmland abilty to diverge from teammate is quite high and tRicky was much more accurate. I blame my compass bubble which appears whenever it starts to cool off. Time for cash splurge on a super compass.
We were pretty good from there till 93. Big stuff up, staying high instead of straight lining it was always going to be risky. And as we passed 'the' gully I asked tRicky if it was the second little one, he agreed, so we continued. Then had to work out where we were, my feeling was we'd veered too far north, tRicky led us the the other way and with me staying parellel but further south I had to run hard for the control when tRicky found it.
46 and 106 were fine but way off line again to 35 with the water course not looking right, but the map looking like it could be very vague, so we ended up going the wrong way around the knoll.
We'd well and truely blown our extra time by now and again heading to 94 our bearings diverged, I headed closer to tRicky but this time it was he's direction which was off and since the gully looked like it would be pretty vague it wasn't good. I managed to drag tRicky down to were I felt like it might be and was very happy to find it.
We really had to run it out now, but the ground wasn't so good for running now and with the steep climb out of 65 the plan was pretty much gone. Could we have smashed it out to 65 and still got back in time? I don't know, probably not if we had to climb anymore hills, it would have been even more tragic if we'd cleared the course and been beaten by a minute.
Pretty gutted that Mark and Wil cleared the course after not even planning the lot, but we got very close to beating them. I think it was a good hit out before the Aus champs. I still haven't won a 24hr and I still haven't won without Mark and/or Wil. We'll see if we can change that.
Note: still haven't cropped start and finish off my GPS trace.
Thursday May 2, 2013 #
Running (LightO) 44:37 8.53 km (5:14 / km) +31m 5:08 / km
ahr:160 max:179 shoes: Adidas Supernova Glide 5M Blac