Training Log Archive: shanelIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Hiking (Jog/walk to park) 27:39 2.99 km (9:15 / km) +9m 9:07 / km
ahr:108 max:148 shoes: Adidas Supernova Glide 5M Blac
Both kids complained of sore legs on the way back so I pushed them both for a while until one recovered and I just pushed the other the rest of the way home, at least I got a bit more of a run then.
Friday Dec 27, 2013 #
Running (Byford - short easy) 30:32 5.49 km (5:34 / km) +16m 5:29 / km
ahr:158 max:166 shoes: Adidas Supernova Glide 5M Blac
Mtn Bike long (Kep Track (?)) 3:27:06 69.83 km (20.2 kph) +298m
ahr:138 max:162 shoes: Scott Spark 60 2011
Grant drove us up to Clackline in his bus then we rode back. Pretty hot out there when we started. Wendy bit the dust early. Long uneventful ride from there. Although my butt was quite unaccustomed to such a long ride on the MTB.
Thursday Dec 26, 2013 #
Running hills (Byford - HILLS) 2:05:31 19.01 km (6:36 / km) +312m 6:06 / km
ahr:166 max:177 shoes: Salomon XA Pro No.3 Black/Gree
Monday Dec 23, 2013 #
Hiking (Kalamunda - Bibb track) 2:54:34 15.83 km (11:02 / km) +597m 9:17 / km
ahr:115 max:164 shoes: Salomon XA Pro No.3 Black/Gree
Walked the Bibb track out to the Camel farm and jogged a bit on the way back. Team is looking very promising, pity about all the kayakers.
Very pleasant night for a walk.
Saturday Dec 21, 2013 #
Running (Byford flats) 30:25 5.71 km (5:20 / km) +16m 5:15 / km
ahr:159 max:173 shoes: Adidas Supernova Glide 5M Blac
Friday Dec 20, 2013 #
Road Bike (Commute) 1:22:41 36.37 km (26.4 kph) +337m
ahr:158 max:182 shoes: Azzurri Forza
Thursday Dec 19, 2013 #
Road Bike (Commute) 1:35:22 50.42 km (31.7 kph) +186m
ahr:154 max:170 shoes: Azzurri Forza
Road Bike (Commute) 1:08:55 36.59 km (31.9 kph) +344m
ahr:165 max:181 shoes: Azzurri Forza
Wednesday Dec 18, 2013 #
Running tempo (Cott Beach 12k) 1:00:00 12.1 km (4:58 / km) +98m 4:46 / km
ahr:170 max:189 shoes: Adidas Supernova Glide 5M Blac
That use to be my standard type of run before I knew about long runs and intervals and stuff like that. So I still have some more progress to make to get back to normal.
Monday Dec 16, 2013 #
Running (Byford flat) 1:00:08 11.01 km (5:28 / km) +47m 5:21 / km
ahr:159 max:178 shoes: Adidas Supernova Glide 5M Blac
Legs get started nicely again after some stretching before I started but returned to a plod before long. Found some new roads, and a new lake with a sandy beach and a new path and a new park and new landscaping.
Picked up the pace a bit on the way back. Got a surprise swooping going past the trotting complex which was odd since I've been through there quite a lot lately, could see her shadow coming the second time she swooped so could wave her away.
Mtn Bike (Langford Park) 1:07:13 15.39 km (13.7 kph) +258m
ahr:142 max:171 shoes: Scott Spark 60 2011
So I had to fix the slow leak in the back tyre that's been there for most of the last six months. So put some more sealant in, then tried to pump it up, then got the compressor out to try to pump it up, then the compressor didn't seem t want to turn on, so stuffed around some more, eventually the compressor started, maybe cause it had already been up to pressure so didn't need to run until I accidentally let all the air out of the tank, then I got the compressor to start but still couldn't get air in the tyre, eventually ran some soapy water round the rim and finally got air into the tyre. Then I broke the little bit off the end of the valve :( tyre was still holding air and I seemed to get all the leaks sorted out. Then went to Armadale to try to get a new valve, they didn't have any so went to Kelmscott, they didn't have any.
So eventually just went to Langford Park, finally started riding just before noon, a little cooler up there so only 34 degrees when I started. Very nice to be back on the trails after a 6 month break. Had the place to myself and since as usual I hadn't told anyone where I was going I took it easy.
38 degrees when I finished but still felt cooler than sitting around at home even now at nearly 11pm.
Saturday Dec 14, 2013 #
Orienteering race (Metr0 Darch) 20:03 2.55 km (7:51 / km) +17m 7:36 / km
ahr:139 max:162 shoes: Adidas Supernova Glide 5M Blac
Friday Dec 13, 2013 #
Running intervals (Byford fartlek) 43:18 8.36 km (5:11 / km) +31m 5:05 / km
ahr:166 max:186 shoes: Adidas Supernova Glide 5M Blac
Didn't want to do too long a run and felt like going a bit faster so tried a fartlek like session.
Had a good stretch before I started and was moving nicely straight away especially with another howling easterly to blow me along.
Found some new roads out towards Hopkinson Rd, back past the school and decided to use all the north-south tracks I could for my efforts and recover on the E-W in between.
3rd along Malarkey had a bit of tailwind to boost me along, lagged a bit on the 4th. Walked the short recovery to the final effort along Briggs Rd and had a bit of a stretch as well before really smashing the last effort, then a short walk before an easy cruise home.
Felt really good to get out of the plod of recent times. Might have to convince Andrew that Fri morning intervals around the grass farm area are a good idea.
Thursday Dec 12, 2013 #
Road Bike (Commute) 1:38:27 50.43 km (30.7 kph) +167m
ahr:160 max:210 shoes: Azzurri Forza
Road Bike (Commute) 1:44:28 50.05 km (28.7 kph) +190m
ahr:162 max:184 shoes: Azzurri Forza
Seabreeze seemed to be freshening heading down to Canning Bridge. TBE went past fast right after going under the bridge so I sat on his wheel for a little while till he turned off at Farrington, it was pretty hard work staying with him but he was working much harder and it saved me slogging into the wind all the way to Rowley Rd.
Was 'only' 3 mins behind par at Cockburn so thought I might be able to get it back with a good tailwind along Rowley Rd but it wasn't that good so it didn't happen, virtually no wind blowing the flags on Kardan Blvd.
Monday Dec 9, 2013 #
Running long (Byford - HILLS) 2:04:12 19.02 km (6:32 / km) +352m 5:59 / km
ahr:160 max:177 shoes: Salomon XA Pro No.3 Black/Gree
But I got out properly into the hills today, pace was plod plodding along even on the flats. Was hoping to get out to the dam and was just about committed to doing it when I realised I'd already been going for an hour and had only done 9km. So took the next track to loop around since 2 hrs would already be pushing my luck with my current training level.
Stopped to get some sand out of my shoe which was starting to feel like it might get a nice blister going, then my legs had tightened somewhat and took a bit to get going again.
Made it home, legs pretty sore after a few minutes sitting down, should have stretched a bit as soon as I stopped. Had some ibuprofen and a cold bath, might be time to get a blow up pool.
Friday Dec 6, 2013 #
Running (Andrews Cott Beach 10k) 55:41 [3] 10.34 km (5:23 / km) +105m 5:07 / km
shoes: Adidas Supernova Glide 5M Blac
Thursday Dec 5, 2013 #
Road Bike (Commute) 1:35:03 49.28 km (31.1 kph) +201m
ahr:164 max:223 shoes: Azzurri Forza
Huge easterley at my place blasted me along for a while, seemed a bit lighter close to the freeway.
Caught a group crossing Mt Henry with a Glen Parker on the back, thought they looked a bit Red Rock like but no tRicky with them. Stayed with them throught to the narrows where a Barista mob joined us whilst waiting to cross the road.
So a big group along Mounts Bay Road, the guy in front of me dropped off and I didn't have enough to bridge the gap and the Baristas came through too fast for me to hold them, might have been able to bury myself to hold on but saved myself for the return trip home after work.
Road Bike (Commute) 1:47:35 50.06 km (27.9 kph) +215m
ahr:158 max:176 shoes: Azzurri Forza
Had a bottle of powerade for the ride this time and still felt pretty good by the time I got home.
Survived a near miss with a footy being kicked on the road, it was heading to my right, then first bounce took it to my left and luckily it stayed on that line as I went, funny look of "oops" on the face of the kid who kicked it.
Monday Dec 2, 2013 #
Running (Byford - short easy) 25:21 4.45 km (5:42 / km) +12m 5:37 / km
ahr:157 max:165 shoes: Adidas Supernova Glide 5M Blac
Road Bike (Byford-Nettleton Rd) 1:17:25 [3] 32.35 km (25.1 kph) +343m
shoes: Azzurri Forza
I was transitioning to the bike a bit more efficiently then normal. Then looking for the garage door opener I'd just had realised I'd just put it in the washing machine with my running shorts. Had to search through the slighly wet soapy clothes to find it, then it didn't work, but seems OK now.
Then I broke the valve on one of my tyres when I was pumping it up so had to put a new tube in, then couldn't find another spare tube to take with me. So ended up wasting a fair bit of time. Realised my other spare tubes are probably in my big saddle bag which is probably on my old bike, still at Belindas place, so went without a spare
...
Sunday Dec 1, 2013 #
Running (Byford mostly flat) 1:17:01 13.37 km (5:46 / km) +103m 5:33 / km
ahr:167 max:180 shoes: Adidas Supernova Glide 5M Blac
Bonus little loop because I went a way which didn't go through which gave me another bonus with lots of roos hanging around the houses in Waterside Pass, possibly the Byford mob being forced out by the start of development on the corner of SW Hwy and Nettelton Rd.