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Training Log Archive: shanel

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Road Bike14 23:14:31 414.34(17.8/h) 666.81(28.7/h) 4011
  Running10 8:09:56 55.16(8:53) 88.77(5:31) 454
  Paddling5 4:56:40 26.37(5.3/h) 42.44(8.6/h) 27
  Hiking2 3:24:29 12.69(16:07) 20.42(10:01) 463
  Orienteering3 2:23:45 12.42(11:34) 19.99(7:11) 154
  Total34 42:09:21 520.98(4:51) 838.43(3:01) 5109
  [1-5]34 40:36:23

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Friday Jan 31, 2014 #

6 AM

Road Bike (Commute) 1:12:27 intensity: (4:04 @1) + (8:57 @2) + (38:02 @3) + (21:11 @4) + (13 @5) 36.28 km (30.0 kph) +320m
ahr:155 max:178 shoes: Azzurri Forza

Legs were dead from the start especially on all the little hills. Had to stand to get stand to get over must of them to avoid slowing to a crawl.

Got in right on 30.0 kph to set myself up for one more ride to make 4 out of 4 over 30.
4 PM

Road Bike (Commute) 1:46:30 intensity: (1:07 @1) + (15:35 @2) + (1:15:13 @3) + (14:35 @4) 50.26 km (28.3 kph) +217m
ahr:154 max:175 shoes: Azzurri Forza

Pretty nasty seabreeze, especially crawling over the Narrows. Stlll, it felt like there was a fair bit of westerley in the seabreeze so hoped I'd be able to make up time on Rowley Rd, but it didn't happen. Couldn't even catch a recumbent who held about a 100m gap on me from Mt Henry till he dissappeared at Farrington, even working pretty hard I couldn't get him :(

And Rowley Rd wasn't fast enough to get all my time back, but at least I could hold a reasonable speed.

Thursday Jan 30, 2014 #

6 AM

Road Bike (Commute) 1:36:18 intensity: (1:33 @1) + (6:19 @2) + (56:29 @3) + (31:53 @4) + (4 @5) 50.43 km (31.4 kph) +154m
ahr:158 max:177 shoes: Azzurri Forza

Usual gentle ride till someone came past to latch onto.
5 PM

Road Bike (Commute) 1:09:35 intensity: (1 @1) + (3:29 @2) + (10:49 @3) + (47:09 @4) + (8:07 @5) 36.69 km (31.6 kph) +357m
ahr:167 max:190 shoes: Azzurri Forza

Nice downwinder, bit of silly Juffyness through the traffic around Scarborough

Tuesday Jan 28, 2014 #

1 PM

Paddling (Champion Lakes) 1:08:59 intensity: (16:31 @1) + (40:37 @2) + (11:23 @3) + (28 @4) 10.34 km (9.0 kph) +5m
ahr:135 max:167 shoes: Tashs Tippy Ski

C • Tash's tippy ski 5

Monday Jan 27, 2014 #

5 AM

Running (Byford flats) 1:27:27 intensity: (18 @1) + (3:31 @2) + (1:23:13 @3) + (25 @4) 15.32 km (5:42 / km) +27m 5:40 / km
ahr:153 max:163 shoes: Adidas Supernova Glide 5M Blac

Early start, nice and cool. Thought I'd have trouble padding out 15km on the flats so explored some more new subdivisions. Calf was still sore early on but seemed to settle down. Quads felt like logs towards the end and I'd cut back towards home too early and had to pad out a bit more to finish.
7 AM

Hiking (Byford hills) 1:04:10 intensity: (49:26 @1) + (13:03 @2) + (1:41 @3) 5.59 km (11:29 / km) +239m 9:28 / km
ahr:118 max:153 shoes: Adidas Supernova Glide 5M Blac

Forced march from the bottom of the old rifle range. Up the hill and down the hill, nice loosener after my run. Gravel was pretty slippery in some spots especially coming back down, should have changed shoes after my run.

Saturday Jan 25, 2014 #

4 PM

Orienteering race (MetrO Trigg) 43:45 intensity: (13 @1) + (23 @2) + (3:49 @3) + (32:19 @4) + (7:01 @5) 7.67 km (5:42 / km) +115m 5:19 / km
ahr:171 max:182 shoes: Adidas Supernova Glide 5M Blac

First proper metrO run this season, didn't really feel like it, too hot and my calf has been a bit sore running.

Headed north with the hordes from the start and had to queue to punch the first 3 controls, bit of time wasted at the unhung controls but not too much since everyone there decided the controls were missing.

Calf was pretty sore early and it was pretty hot most of the time.

Only beaten by the fast guys tRicky, Sten and Craig, so a got a water bottle for my effort, gotta be happy with that.

Friday Jan 24, 2014 #

6 AM

Road Bike (Commute) 1:33:24 intensity: (22 @1) + (2:09 @2) + (40:30 @3) + (45:26 @4) + (4:57 @5) 50.43 km (32.4 kph) +162m
ahr:163 max:183 shoes: Azzurri Forza

Started off nice and easy with a big tailwind. Got to the freeway and settled into a nice cruising speed until someone went past before Armadale Rd so I went with him and sat on his wheel till he went round the other side of the river at Mt Henry.

Caught up to another wheel going across Mt Henry and he decided to go nuts so I went with him, we cruised behind someone else for a while before going into nuts mode again.

Gave the legs a good workout, planning on a nice downwind smash fest after work.
5 PM

Road Bike (Commute) 1:21:16 intensity: (1:03 @1) + (3:59 @2) + (22:09 @3) + (51:20 @4) + (2:45 @5) 36.83 km (27.2 kph) +316m
ahr:163 max:182 shoes: Azzurri Forza

I'd decided all the traffic lights heading up the coast were killing my average speed too much, so I took a close look at tRickys Scooby Wangara commute and decided that was crap too, so stuck with the coast. Pity the seabreeze stood me up so it was a hot slow grind with the easterley.

Top of my left calf at the back of the knee got a bit grumpy and my neck had been a bit twingey possible from riding with a big backpack, and lower back was a bit unhappy as well, but all settled down by the time I'd finished.

Thursday Jan 23, 2014 #

6 AM

Paddling (Hillarys) 50:10 intensity: (43:12 @1) + (6:58 @2) 7.22 km (8.6 kph) +6m
ahr:118 max:145

After stealing Tashs ski the previous night I headed to Hillarys to try out the tippyness inside the mariner.

Eventually got going after clearing out all the dirt and muck and washing off the snails. Felt reasonably comfortable after a bit of a cruise around the mariner so ventured out into the deep blue sea, staying close to the beach. Started to feel a bit wobbly after a while and since I'd left my pfd at home I headed back into the mariner feeling even more wobbly heading back into the wind.

Padded out some time going back and forth in the mariner to finish off. Legs and the back of my butt feel a but cramped in the boat, will have to see how it feels after a couple more paddles.
C • cleaning 1
5 PM

Orienteering (UWA) 39:10 intensity: (12:47 @1) + (5:19 @2) + (12:26 @3) + (8:38 @4) 4.86 km (8:04 / km) +18m 7:55 / km
ahr:138 max:175 shoes: Adidas Supernova Glide 5M Blac

Wednesday Jan 22, 2014 #

7 AM

Running (Kings Park) 1 [3] 0.0 km
shoes: Adidas Supernova Glide 5M Blac

C • You call that a plod? 5

Running (King Park) 1:05:38 intensity: (33 @1) + (1:03 @2) + (40:41 @3) + (23:21 @4) 12.02 km (5:28 / km) +117m 5:13 / km
ahr:160 max:174 shoes: Adidas Supernova Glide 5M Blac

Loop around Kings Park from Crawley. Never really got out of a plod, might have been the heat or lack of activity for a few days or whatever. Really need to fit a couple more runs in every week to start making some progress.

Saturday Jan 18, 2014 #

5 AM

Road Bike hills (Mills Rd East - Wungong) 3:30:29 intensity: (41:59 @1) + (28:35 @2) + (1:27:06 @3) + (52:27 @4) + (22 @5) 80.36 km (22.9 kph) +952m
ahr:146 max:188 shoes: Azzurri Forza

Gentle hills ride with tRicky and Ben

After a pretty long warm up to get to our Tonkin/Mills Rd East meeting point we headed up the hill and I was dropped straight away, things were looking pretty bleak but the boys eased off and stayed 50-100m ahead till they stopped and waited at Canning Mills Rd. Pattern continued for the rest of the ride, looks like I need to put in a lot of hills work in the next couple of months to get up to speed.

And now I need to find some bits to reattached my rear light which fell off along the way, should have fixed it up when I noticed it was loose on Friday morning :-(

Friday Jan 17, 2014 #

6 AM

Road Bike (Commute) 1:37:05 intensity: (8:58 @0) + (59 @1) + (7:32 @2) + (52:42 @3) + (23:32 @4) + (3:22 @5) 50.47 km (31.2 kph) +165m
ahr:165 max:254 shoes: Azzurri Forza

Byford to Claremont

Not much wind leaving home today, pretty much just cruising. Smashed past someone how'd turned on in front of me at the bottom of the little hill just before Parry Ave, he sat behind me for a while but snuck past when we crossed Cranford Ave so I got to sit on his wheel for a while. We caught a couple of others just before Canning Bridge so I sat at the back for a while before I eventually had enough of idling and went to the front for some silly speed for a little while but that didn't last too long as the path was a bit busy. Think I spotted Fizzy somewhere around there too.

Thursday Jan 16, 2014 #

7 AM

Paddling (Matilda Bay) 58:22 intensity: (45:28 @1) + (12:54 @2) 7.85 km (8.1 kph) +4m
ahr:126 max:142 shoes: Bashed up SRS

Pretty windy and bumpy heading out near Dalkeith, nice and cruisey and fun on the way back
5 PM

Orienteering (UWA training) 1:00:50 intensity: (1:15 @0) + (21:05 @1) + (2:28 @2) + (8:50 @3) + (27:07 @4) + (5 @5) 7.47 km (8:09 / km) +21m 8:02 / km
ahr:140 max:177 shoes: Adidas Supernova Glide 5M Blac

Warm up, 3 x sprint courses, cool down.

Ran some of it fastish without pushing too hard.

Wednesday Jan 15, 2014 #

5 PM

Running (Short easy) 28:15 intensity: (34 @1) + (2:21 @2) + (25:20 @3) 5.02 km (5:38 / km) +14m 5:33 / km
ahr:152 max:161 shoes: Adidas Supernova Glide 5M Blac

Tuesday Jan 14, 2014 #

9 AM

Running (Walk/jog) 10:14 intensity: (4:29 @0) + (4:18 @1) + (1:27 @2) 1.28 km (8:00 / km) +1m 7:58 / km
ahr:119 max:144 shoes: Adidas Supernova Glide 5M Blac

To the park with the kids
11 AM

Running (Walk/jog) 9:24 intensity: (4:54 @0) + (3:13 @1) + (1:11 @2) + (6 @3) 1.17 km (8:00 / km) +4m 7:52 / km
ahr:116 max:152 shoes: Adidas Supernova Glide 5M Blac

Back from the park with the kids
5 PM

Running long (Gosnells - river) 1:21:21 [3] 15.09 km (5:24 / km) +53m 5:18 / km
shoes: Adidas Supernova Glide 5M Blac

Easy run from Marks place, good to catch up and have a chat along the way

Saturday Jan 11, 2014 #

5 AM

Hiking 2:20:19 intensity: (57:05 @0) + (1:08:59 @1) + (13:14 @2) + (1:01 @3) 14.83 km (9:28 / km) +224m 8:48 / km
ahr:119 max:152

Friday Jan 10, 2014 #

6 AM

Running (Bold park loop) 52:55 intensity: (12 @0) + (41 @1) + (1:18 @2) + (40:09 @3) + (10:35 @4) 9.82 km (5:23 / km) +125m 5:04 / km
ahr:157 max:172

Round Andrews Bold Park loop, pity to go all the way round the outside and miss all the trails.

Thursday Jan 9, 2014 #

6 AM

Road Bike (Commute) 1:19:20 intensity: (3:30 @0) + (3:19 @1) + (6:00 @2) + (34:25 @3) + (32:06 @4) 36.23 km (27.4 kph) +304m
ahr:155 max:175 shoes: Azzurri Forza

5 PM

Road Bike (Commute) 1:49:08 intensity: (38 @0) + (1:30 @1) + (47:00 @2) + (49:59 @3) + (9:39 @4) + (22 @5) 50.02 km (27.5 kph) +217m
ahr:149 max:180 shoes: Azzurri Forza

Wednesday Jan 8, 2014 #

6 AM

Road Bike (Commute) 1:40:51 intensity: (19 @0) + (11 @1) + (2:27 @2) + (53:19 @3) + (44:01 @4) + (34 @5) 51.96 km (30.9 kph) +172m
ahr:161 max:195 shoes: Azzurri Forza

5 PM

Road Bike (Commute) 1:10:48 intensity: (15 @1) + (4:51 @2) + (10:14 @3) + (49:29 @4) + (5:59 @5) 36.51 km (30.9 kph) +334m
ahr:167 max:183 shoes: Azzurri Forza

Tuesday Jan 7, 2014 #

7 AM

Running (Plod) 1:00:30 intensity: (6 @0) + (40 @1) + (2:01 @2) + (26:10 @3) + (31:33 @4) 10.57 km (5:43 / km) +28m 5:39 / km
ahr:160 max:171 shoes: Adidas Supernova Glide 5M Blac

Calf still a bit sore but not getting worse at plod pace. Grrr.

Monday Jan 6, 2014 #

9 AM

Paddling (Gero) 1:00:35 intensity: (1:04 @0) + (47:59 @1) + (11:32 @2) 8.08 km (8.0 kph) +6m
ahr:127 max:138 shoes: Bashed up SRS

Cruisey paddle to start getting some k's into the arms.

Bit of fun paddling with the kids afterwards and letting the niece and nephew have a go as well ... and swimming after the nephew to help him get back on.

Sunday Jan 5, 2014 #

7 AM

Running (Short and easy) 30:22 intensity: (9 @0) + (3 @1) + (22 @2) + (26:33 @3) + (3:15 @4) 5.48 km (5:32 / km) +42m 5:20 / km
ahr:156 max:170 shoes: Adidas Supernova Glide 5M Blac

Calf has still been sore since Wednesday nights run, so just did a short easy to test it out. Still sore but not too bad. Went past a sea eagle sitting on a little sand dune on the way out and still there on the way back.

Friday Jan 3, 2014 #

5 AM

Paddling (Ascot - big fat double) 58:34 intensity: (9:24 @0) + (45:13 @1) + (3:57 @2) 8.96 km (9.2 kph) +6m
ahr:121 max:138

SandgropAR paddle session. Pretty much our only chance for a full team paddle session before Grant heads to NZ for a paddle and Dan finishes holidays and heads back to London. So super silly start time meant I had to be up at 4am, hang my washing out in the cold and dark to get to ascot for 5:30 :(

Grant had arranged to borrow a matching pair of double big fat kayaks. I paddle with Dan on the way out, then he swapped with Grant for the way back. Boats seemed similarly paced either way. I wouldn't have wanted to put much more effort in since I've barely paddled lately and the rest of the team paddle way too much.

Dan eventually realised that one of the boats was his old boat from when he'd done the Avon with his wife years ago. The other boat turns out Grant had asked the wrong person if we could borrow it and when we got back the actual owners were trying to work out where it had gone when they came down for their first paddle for a while, oops. Surprisingly they weren't particularly irate with the situation.

Thursday Jan 2, 2014 #

5 AM

Road Bike (Commute) 1:37:44 intensity: (9 @0) + (1:25 @1) + (8:51 @2) + (1:08:26 @3) + (18:33 @4) + (20 @5) 50.32 km (30.9 kph) +145m
ahr:156 max:180 shoes: Azzurri Forza

Byford - Claremont

Calf was a bit sore from last nights run so may have taken it a bit easy.

Spotted another cyclist heading onto Rowley Rd as I approached along Tonkin, tried a little for a while to catch him but he had a full light change on me and I figured if I could catch him it probably wouldn't be worth the effort, turns out he slowly got away from me and eventually disappeared into the distance halfway between Nicholson Rd and the freeway.

Quite a few wheels to sit on closer to the city so didn't have to work too much. The guy in front took the road at Mounts Bay so I followed and had a bit of a chat before dropping back onto his wheel since he'd only been riding for an hour longer than me.
5 PM

Road Bike (Commute) 1:49:36 intensity: (39 @0) + (2:19 @1) + (41:49 @2) + (54:31 @3) + (10:18 @4) 50.03 km (27.4 kph) +196m
ahr:149 max:171 shoes: Azzurri Forza

Claremont - Byford via blowsville

Decent breeze in and I'd pretty much trashed my legs by the time I got to Canning Bridge where I thought it would be more sheltered the rest of the way, not quite as sheltered as I would have liked and I struggled to maintain even a rubbish speed at times. Finally got to Rowley Rd for the tailwind to give me nominal speed without too much effort.

Wednesday Jan 1, 2014 #

7 PM

Running tempo (Byford flats) 1:03:49 intensity: (7 @0) + (15 @1) + (26 @2) + (5:14 @3) + (45:10 @4) + (12:37 @5) 13.01 km (4:54 / km) +43m 4:50 / km
ahr:169 max:183 shoes: Adidas Supernova Glide 5M Blac

Need to get a run in some time, so this was it, nearly dark when I got going, so planned to do as much suburban streets as possible.

Legs were ticking over nicely early, got a bit slow in the dark getting close to the Byford shops. Cranked the pace towards the end to get the average pace under 5min/k and ran hard at the end.

Pretty much pitch black coming back along Abernethy Rd and getting out of the way of on coming cars.

Good times, starting to feel like the body is hurting in a good way.

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