Training Log Archive: shanel

Carted bags loads of controls, stands and bricks all round the southern controls. Few showers along the way, hid next to a pillar like boulder at one of the controls whilst a heavier shower came through.

Simple plan, try to do 13km in an hour. Long hilly route, which I haven't done for ages, was at least staying ahead of 5:00/km pace early but HR was high and didn't have the legs to push the pace through the middle. Had to fit an extra km into my normal 1 hr dist, but only got about an extra 500m, I guess I at least got halfway there.

Really feel like I need to work on striding out or somehow improving my technique so that I can try to improve my sustainable pace from 5:00/km that I use to do up to 4:40-4:20-4:00/km.

It feels like doing long slow (2hr @ 5:30-6:00/km) is putting me into a relaxed plodding pace that is hard to stretch out from.

I think HR data may be a bit dodgy.

Only BB and I this morning, parked round the other side in case I was on my own, so I could go straight to work.

Very fast down to freo with the tailwind, as BB said 32mins for the first 20km. Had an interloper join us, who we'd past near the top of challenger. When he went to the front near the cop shop I went off the back, BB eventually notice and slowed up for me. Pretty dodgy riding with my front light dieing early on.

BB called the shortcut to avoid the water tower climb, something about being injured, even though he was completely destroying me. After we stopped to put on rain jackets at the top of McCabe St, I kept mine on despite the rain not eventuating, figured the longer I kept it on a sweltered underneath the longer the rain would stay away.

Rain still hadn't kicked in by CCGS, so we avoided the planned bailout to Floreat from there and stuck the the normal route the rest of the way. Generally suffering all the way back. Rain eventually started settling in just as we got back to Floreat.

2 x S, M, H about 710m each

stuffed up timing the first again.

?3:40?, 3:36, 3:29
4:10, 3:42, 3:27

Medium and hards surprisingly closer to plan than expected.

Good turn out, with the addition of Luke and Alisha, who'd previously missed out on the emails re: resurrecting Tues running (Tooms never had them on the list).

Slightly longer than a short easy session and trying to run at normal cruising pace.

Was pretty slow for the first half, but started putting some effort in and built up to a better pace towards the end and put in a mega sprint finish, just getting over 20kph at the end.

Event: (Badge) Calophylla
 

After discovering I'd left my bike shoes at home (I'd thought I'd left in the back of the car from Sat, but had actually taken them inside to try to dry out by the fire some more since they were still wet from Fri.) eventually came up with a plan of riding to the start area (8km from the not start area) and getting Belinda to meet us there with my shoes. So road with sneakers on MTB pedals to the start, which wasn't too bad after all. Got the the start, and the officials said it was OK for us to miss our start time and start later, so we waited until my shoes arrived then snuck in and eventually got started.

We got started and planned to do one minute turns on the front. Plan last a couple of minutes until we were engulfed by a couple of big teams who caught us and then couldn't be arsed clearing off, so we spent most of the next 2 laps (16km each) taking turns on the front with the cows and the cafe racers, we'd go in front when they got too slow, then one of them would go in front, then we'd be hemmed in with there teams of 9 each crowding in our little team of 5/4.

Eventually when there were 3 or 4 other big teams all screwing about around us they cleared off and left us in peace. By this time we'd lost Luke's mate Matt, who piked at the end of the first lap because he'd had a flu during the week. And Luke stopped at the end of the second lap to sort out his seat which had dropped on him (I think we should have all stopped for him to sort it out, but I didn't know what the problem was when he stopped).

So that left the AP'ers (me, Danger and Jacko) to our own devices for the third lap, before Luke rejoined us for the last two laps. I was kinda surprised Luke had so much go at this stage, as I thought he'd stopped for a rest, unfortunately he had a bit too much go and kept going off the front leaving a gap for me to flail around in, trying not to lose Danger and Jacko off the back.

I think next time we need to stick to our plan (although it was kinda unavoidable with the other teams around us) and rotate through the front.

Pity Byford clashes with KillaBrook, I really want to do the ride from home some time.

Back to the not start at the speed dome, found the problem with swapping shoes at the other start is that I now had no normal shoes, so went barefoot.