Training Log Archive: shanel

Legs nicely rested after an easy 2nd half of the week.

Headed out the west side to start with, was going to drop 28 and 25, but since 8 to 12 was bad did them anyway. got 22 and headed through the middle, dropping 5 and staying away from 24 and 16, then into the hospital and back through the south, getting very in and outy to the last few controls.

Oh and had a collision with a bollard on the path upto 13, whilst I was looking at my map.

Took a highlighter to mark the ones I dropped along the way, to avoid running short again.

Still need to get better at reading the map quickly so I can run hard more.

Matilda Bay - Kings Park

Light and easy loosener

Ahh, sleep in day, probably time to get on with useful stuff now.

Was thinking I'd go paddling this morning, but thought if I want to do a triathlon in the next couple of weeks having a swim was probably a higher priority.
Only one set with flippers as I thought my legs didn't need the work but 2.5km straight of freestyle is a bit much after not swimming for a couple of months (make that 4 months tomorrow, except 500m recovery swims one of which I'd logged as 500km).
500 free 10:40
500 free 11:17
500 flippers 9:39
500 free 11:34
500 free 11:56
Oh so slow, but to be expected.

1km Intervals at City Beach (left GPS at home)

Out into the wind and up a slight hill, 2 mins rest, back down hill and down wind, 2 mins rest

4:20, 4:17
4:42, 4:24
4:39, 4:12
4:26, 4:06

Legs pretty tight dead and didn't really feel like they'd give any speed, tried to consistently lose ground to Tooms and slightly shorten the rest to reset the gap each time. Somehow started just in front of Tooms on the 6th and the bit of extra motivation woke the legs up to match Tooms for the last 3.

Darling Downs to Claremont

Few drops of rain on the way in, got the rain cover on my backpack whilst waiting for the Tonkin Hwy Lights. Thought I was making good time to Cockburn, but over 40mins.

Lost all push with the wet and twisty underpasses and maybe also that every good target I spotted in the distance seemed to disappear on me.

Legs a bit sore and very tired now after running Fri & Sat. will probably be a struggle home tonight.

Claremont to Darling Downs

Wind was more westerly than southerly, so thought I could limit the damage down the freeway and get a good run down Rowley Rd.

Good speed down to the narrows wasn't too promising for the run south, but wind was quite light. Jumped in behind the yellow jersey as he went past approaching canning hwy, but dropped off the back soon after as the rain came in, but he didn't seem to be getting away too much over Mt Henry, so tried to chase him down, finally getting close approaching Farrington and he turned off .. bastard. Then another guy I'd just passed came past me heading up to Roe Hwy so I jumped in behind but as soon as I went to take a turn in front he turned off .. lazy last gasp bastard. Worked hard down Rowley Rd with the tailwind not really as helpful as I'd hoped. Passed a chick along Rowley Rd who seem to be going a lot faster and a lot harder to pas than she looked. After waiting a couple of minutes for a green light across Tonkin Hwy I was getting really tempted to get off my bike and kick the crap out of the stupid button. Might just ignore the lights when there's no cars around in future, or go the alternate offroad option through the bridal trail underpass near the tip.