Training Log Archive: shanelIn the 31 days ending Jan 31, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | Sa | Su | |||||||||||||||||||
Sunday Jan 31, 2016 #
9 AM
Running (To the park) 26:05 [3] 4.0 km (6:31 / km)
shoes: Hoka Conquest No1
GPS hadn't quite located when I started ..
Long way to the park with the kids on their bikes.
A bit of light drizzle whilst we were at the park.
Long way to the park with the kids on their bikes.
A bit of light drizzle whilst we were at the park.
Friday Jan 29, 2016 #
6 AM
Running (Crawley - River) 30:38 [3] 5.66 km (5:25 / km) +61m 5:08 / km
shoes: Hoka Conquest No1
Short easy
Thursday Jan 28, 2016 #
8 AM
Road Bike (Commute) 1:06:00 [3] 30.0 km (27.3 kph)
shoes: Azzurri Forza
Canning Vale to Claremont
Arrrghh, I left my GPS at home. Time and distance approximate.
I rode to work, so exciting. Lots of horrible road crossings, didn't find the way to the bridge over Leach Hwy.
Arrrghh, I left my GPS at home. Time and distance approximate.
I rode to work, so exciting. Lots of horrible road crossings, didn't find the way to the bridge over Leach Hwy.
5 PM
Road Bike (Commute) 1:06:00 [3] 30.0 km (27.3 kph)
shoes: Azzurri Forza
Claremont to Canning Vale
So hot. Got on a fast wheel after the narrows, speed was somewhat unsustainable, eventually let him go. I'd nearly finished drinking my water bottle by Mt Henry. So only little sips the rest of the way.
Stayed on the road when I got to Nicholson Rd, much nicer then stuffing around on the path.
The turbo on my ute might be rooted :'(
So hot. Got on a fast wheel after the narrows, speed was somewhat unsustainable, eventually let him go. I'd nearly finished drinking my water bottle by Mt Henry. So only little sips the rest of the way.
Stayed on the road when I got to Nicholson Rd, much nicer then stuffing around on the path.
The turbo on my ute might be rooted :'(
Tuesday Jan 26, 2016 #
6 AM
Running long (Byford Hills) 2:09:36 [0] 20.78 km (6:14 / km) +343m 5:46 / km
shoes: Hoka Stinson ATR No.1
Got started earlyish and got as far as Malarkey Rd when I saw the garbage truck heading my way, turned around to go back home to put the bin out.
As I was going back past a dodgy old ute that's always parked on the track at the back of a house, I noticed a big black bloody dead pig on the back of the ute about a metre away from me. Got home, put the bin out and headed back out. Back past the pig and a closer look revealed it was gutted .. ewww.
Back on Malarkey I noticed a big carving knife in the dirt .. in Byford .. evidence?
Anyway, headed up the hill, back to my traditional ACW direction, only walked the steps and the steepest section. Pretty happy to be able to run the rest, even though a bit of it was barely faster than walking pace.
Back down the hill and getting a bit hot in the sun, I was going to avoid the busy bridle trail but decided Larsen Rd looked to sunny and that bit of bridle trail is nice and shady with big trees either side. Not even halfway through there a trotter came from the other way, so I stopped and waited for him to go past and he said how you going, I said good and had to laugh. Stopped for another 2 trotters along that little trail section.
Heading back towards the dodgy old ute I didn't feel like seeing the dead pig again, so went round the other side of those houses and the ute was now round the front ... pigless thankfully.
Nice to be getting back to a proper long run and I was still feeling OK at the end.
As I was going back past a dodgy old ute that's always parked on the track at the back of a house, I noticed a big black bloody dead pig on the back of the ute about a metre away from me. Got home, put the bin out and headed back out. Back past the pig and a closer look revealed it was gutted .. ewww.
Back on Malarkey I noticed a big carving knife in the dirt .. in Byford .. evidence?
Anyway, headed up the hill, back to my traditional ACW direction, only walked the steps and the steepest section. Pretty happy to be able to run the rest, even though a bit of it was barely faster than walking pace.
Back down the hill and getting a bit hot in the sun, I was going to avoid the busy bridle trail but decided Larsen Rd looked to sunny and that bit of bridle trail is nice and shady with big trees either side. Not even halfway through there a trotter came from the other way, so I stopped and waited for him to go past and he said how you going, I said good and had to laugh. Stopped for another 2 trotters along that little trail section.
Heading back towards the dodgy old ute I didn't feel like seeing the dead pig again, so went round the other side of those houses and the ute was now round the front ... pigless thankfully.
Nice to be getting back to a proper long run and I was still feeling OK at the end.
Monday Jan 25, 2016 #
9 AM
Running (Kids - park) 23:56 [3] 4.16 km (5:45 / km) +24m 5:35 / km
shoes: Hoka Conquest No1
Long way to the park with the kids on their bikes couldn't convince them to ride further we eventually headed for home the rain clouds started to get close got home a few minutes before a bit of thunder lightning and heavy rain came through
Sunday Jan 24, 2016 #
6 AM
Road Bike long (Mundigong - Fwy - Rowley) 1:59:22 [3] 58.49 km (29.4 kph) +153m
shoes: Azzurri Forza
Big loop with Juffy. Ended up making a couple of random changes to the plan along the way. Fast down Mundijong Rd with the tailwind, apparently there's a new cable water ski down there.
Juffy called for a drink stop so he could get a coke from the Thomas Rd servo, and rain sweat out the front of the servo, and bust a spoke when leaving the servo.
Bit more effort required into the wind along Rowley. And every time I was I Juffy's wheel I was just waiting for his back wheel to completely disintegrate.
Approaching Kargotich a couple of other cyclists coming from the opposite direction turned down Kargotich so we went that way to and chased them down, then road with them till we turned down Abernethy.
Legs didn't have anything left by then.
Nice to be able to put some effort in and then get some recovery time before another effort. Feels like I road harder than I have been lately.
Juffy called for a drink stop so he could get a coke from the Thomas Rd servo, and rain sweat out the front of the servo, and bust a spoke when leaving the servo.
Bit more effort required into the wind along Rowley. And every time I was I Juffy's wheel I was just waiting for his back wheel to completely disintegrate.
Approaching Kargotich a couple of other cyclists coming from the opposite direction turned down Kargotich so we went that way to and chased them down, then road with them till we turned down Abernethy.
Legs didn't have anything left by then.
Nice to be able to put some effort in and then get some recovery time before another effort. Feels like I road harder than I have been lately.
Friday Jan 22, 2016 #
6 AM
Running (Crawley - river) 31:46 [3] 5.61 km (5:40 / km) +9m 5:37 / km
shoes: Hoka Conquest No1
Short easy - feeling tired and lethargic.
Thursday Jan 21, 2016 #
6 AM
Running tempo (Crawley - Kings Park) 48:46 [3] 9.35 km (5:13 / km) +103m 4:57 / km
shoes: Hoka Conquest No1
Not really a tempo yet. Little way to go to get 12km in an hour. Hammy is still feeling fragile, so didn't push too hard and avoided stretching out too much on the down hills.
Monday Jan 18, 2016 #
7 AM
Running long (Byford hills) 1:43:20 [3] 16.06 km (6:26 / km) +305m 5:53 / km
shoes: Hoka Stinson ATR No.1
Up the hill and down the hill. Only thing interesting I remember is that I might have spooked a trotter, as I was walking whilst they went past, I said something like "how you going" and the guys horse went off the trail and the driver seemed to really struggle to get it under control .. oops, better stick to a subtle nod next time.
Sunday Jan 17, 2016 #
6 AM
Road Bike (Orton - Fwy - Rowley loop) 1:26:07 [3] 39.38 km (27.4 kph) +84m
shoes: Azzurri Forza
Wanted to find a longer loop, so that turned out to be Orton Rd to the freeway an back on Rowley Rd.
Took the bike in during the week and got the back wheel trued, and they suggest I'd probably need to get it rebuilt pretty soon, I thought I should probably get a better wheel pretty soon. Got going and it was still making an awful click noise, maybe it time to clean and lube the chain since it sat in the garage for a 6 month hibernation.
Forget to start my GPS until about 500m in. Orton Rd was a lot better than I thought it might be. I'm sure some of those E-W roads down that way are only single lane sealed, I'll probably regret it when I find one. Only saw a couple of cars along Orton Rd so it turned out to be a good choice, until I ignored the no through road signs hoping there'd be some way through to the freeway. Instead I got a scenic tour of the local burnout road.
I was feeling pretty stuffed halfway through, after trying to cough up a lung for the whole ride for no particular reason. Definitely not feeling like I'll survive the ride to work anytime soon.
Only other cyclists I saw for the whole ride were along the fwy path. Must have been feeling a bit better along Rowley as I was actually managing to hold 30kph. Got home and my back brakes were rubbing, not sure how long that might have been for.
Took the bike in during the week and got the back wheel trued, and they suggest I'd probably need to get it rebuilt pretty soon, I thought I should probably get a better wheel pretty soon. Got going and it was still making an awful click noise, maybe it time to clean and lube the chain since it sat in the garage for a 6 month hibernation.
Forget to start my GPS until about 500m in. Orton Rd was a lot better than I thought it might be. I'm sure some of those E-W roads down that way are only single lane sealed, I'll probably regret it when I find one. Only saw a couple of cars along Orton Rd so it turned out to be a good choice, until I ignored the no through road signs hoping there'd be some way through to the freeway. Instead I got a scenic tour of the local burnout road.
I was feeling pretty stuffed halfway through, after trying to cough up a lung for the whole ride for no particular reason. Definitely not feeling like I'll survive the ride to work anytime soon.
Only other cyclists I saw for the whole ride were along the fwy path. Must have been feeling a bit better along Rowley as I was actually managing to hold 30kph. Got home and my back brakes were rubbing, not sure how long that might have been for.
9 AM
Mtn Bike (BMX track) 55:16 [1] 9.44 km (10.2 kph) +29m
shoes: Scott Spark 60 2011
To the BMX track with the kids, first time I've actually had my bike there, so I did a few laps. The kids always just ride the finish straight, which is probably a good thing since things get a lot steeper on the rest of the track.
Friday Jan 15, 2016 #
6 AM
Running (Crawley - Kings Park) 37:05 [2] 6.42 km (5:47 / km) +72m 5:28 / km
shoes: Hoka Conquest No1
Thursday Jan 14, 2016 #
6 AM
Running (Crawley - River) 32:25 [2] 5.57 km (5:49 / km) +21m 5:43 / km
shoes: Hoka Conquest No1
Tuesday Jan 12, 2016 #
6 AM
Running (Byford flat) 41:46 [2] 6.53 km (6:24 / km) +9m 6:21 / km
shoes: Hoka Stinson ATR No.1
Left hammy is still a bit sore. Still wanted to try to get 20km hills run done, decided to just see how it felt once I got going. So lubed up, geared up and got going. Earlier than normal for a day off, low clouds sitting on the hills.
Hammy wasn't real sore, but I didn't want to get up and over the hill a long way from home and then it go bad. So just veged around the bridle trails with a few stops to stretch along the way.
Hammy wasn't real sore, but I didn't want to get up and over the hill a long way from home and then it go bad. So just veged around the bridle trails with a few stops to stretch along the way.
Monday Jan 11, 2016 #
7 AM
Road Bike (Byford - Champion Lakes) 1:17:51 [3] 35.89 km (27.7 kph) +30m
shoes: Azzurri Forza
Took the back roads up to Champion Lakes. Back down the Tonkin path.
Sunday Jan 10, 2016 #
7 AM
Road Bike (Byford-Mundigong) 1:01:48 [3] 28.55 km (27.7 kph) +76m
shoes: Azzurri Forza
Left hammy is still sore, OK to ride but not for putting any effort in.
Down along the railway to Mundijong, back up Hopkinson Rd. It was less than 30 mins to Mundijong so I was going to Take Karbro back to the railway line then come back to Hopkinson on Cardup siding Rd.
But there was a group of about 20 riders heading the other way on Karbro so I turned round behind them to so where they were heading, but they got to Hopkinson just before I caught up to them an headed south. Looked a bit slow like a social ride, so north on Hopkinson.
Orton Rd looked like a goo way to go to get some extra distance, but the few hundred meters is super rough after 10's thousands of sand trucks have gone into the subdivisions there. Not so bad after that.
Need to remember to take the bike to the bike shop and get the back wheel fixed. Had a few loose spokes a couple of weeks ago, tightened them as much as possible so I could still ride it but not sounding too healthy.
Down along the railway to Mundijong, back up Hopkinson Rd. It was less than 30 mins to Mundijong so I was going to Take Karbro back to the railway line then come back to Hopkinson on Cardup siding Rd.
But there was a group of about 20 riders heading the other way on Karbro so I turned round behind them to so where they were heading, but they got to Hopkinson just before I caught up to them an headed south. Looked a bit slow like a social ride, so north on Hopkinson.
Orton Rd looked like a goo way to go to get some extra distance, but the few hundred meters is super rough after 10's thousands of sand trucks have gone into the subdivisions there. Not so bad after that.
Need to remember to take the bike to the bike shop and get the back wheel fixed. Had a few loose spokes a couple of weeks ago, tightened them as much as possible so I could still ride it but not sounding too healthy.
Friday Jan 8, 2016 #
6 AM
Running intervals (Crawley - KP HIIT) 47:37 [3] 6.16 km (7:43 / km) +100m 7:09 / km
shoes: Hoka Conquest No1
Another HIIT session, 60sec efforts, about 2:30 recovery.
Was going to smash the 6th one down the broadwalk, but my left hammy objected, so walked/vegie jogged back to my car.
Was going to smash the 6th one down the broadwalk, but my left hammy objected, so walked/vegie jogged back to my car.
Thursday Jan 7, 2016 #
5 AM
Running (Crawley -KP) 44:26 [3] 8.12 km (5:28 / km) +119m 5:06 / km
shoes: Hoka Conquest No1
Monday Jan 4, 2016 #
6 AM
Running long (Byford - hills) 1:46:25 [3] 16.07 km (6:37 / km) +299m 6:03 / km
shoes: Hoka Stinson ATR No.1
Left hammy has been sore the last couple of days. After a bout 1k it wasn't feeling good, just about ready to give up and walk home. Stretched it a bit and walked a little then got going again and it was OK for the rest of the run.
Actually saw other people up in the hills, 2 ladies heading up the steep track when I was just about back to civilisation.
Not really feeling like I can go much further at the moment.
Actually saw other people up in the hills, 2 ladies heading up the steep track when I was just about back to civilisation.
Not really feeling like I can go much further at the moment.