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Training Log Archive: shanel

In the 7 days ending Sep 25, 2011:

activity # timemileskm+m
  Road Bike3 4:36:52 88.18(19.1/h) 141.92(30.8/h)
  Running2 3:20:02 22.35(8:57) 35.97(5:34) 290
  Mtn Bike1 2:30:04 16.78(6.7/h) 27.0(10.8/h)
  Total6 10:26:58 127.31(4:55) 204.89(3:04) 290

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MoTuWeThFrSaSu

Sunday Sep 25, 2011 #

9 AM

Mtn Bike race (MTBO Goat Farm) 2:30:04 [3] 27.0 km (10.8 kph)
shoes: Scott Spark 60 2011

Lots of big mistakes, including forgetting to start my GPS till I got to the first control, which I went round the low way to get to. Not too bad 2 - 9, was up on a higher track, before dropping down to 10.

Took the wrong road to 12 so had to climb a big hill and go down again, to go back up to 13. OK 13 - 17 with Sickman catching me and getting away slightly. We both took a stupid way to 18, and Tim eventually got away heading down a steep rocky track.

Then I went astray big time on the way to 19, little bit bsd to 21, screwed around trying to avoid a bunch of horse riders on the way to 22, went round a long way and still ended up behind them, and managed to fall off going round a sharp corner at low speed after deciding I should have a drink from my drink bottle after two hours.

Took the low road to 23 then had no idea which way to go from the earlier 6 (since it wasn't marked on the 2nd map). And finally ended up too high into 24.

Friday Sep 23, 2011 #

6 AM

Road Bike (Commute) 1:35:34 [3] 47.68 km (29.9 kph)
shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Cold morning, no wind, no leg power.

Plodded along, slowly caught someone between Cranford and Mt Henry, he sat behind for a while, before going in front before Canning Bridge, then he slowly turned the screws, progressively pushing up the pace along the drag strip to insanity level, let him go at Mill Point Rd along with the MTB'er who'd also tagged along.

Since I'd got back to 30kph average worked to maintain it the rest of the way.
4 PM

Road Bike (Smash commute) 1:32:50 [4] 48.36 km (31.3 kph)
shoes: Road Bike - Giant Defy2 (I thi

Out of work early and met Juffy at the narrows for the smashfest down to Rowley Rd.

My legs were pretty dead from the start, so with Juffy pushing strongly into the wind and looking pretty comfortable, I had to work hard to do a couple of turns on the front. Even with a big effort our speed seemed to decline quickly with me on the front, maybe I just picked the more exposed sections to lead, but I doubt it.

Someone caught us after Cranford Ave and sat in behind, he seemed to have a chat to Juffy whilst I was leading, then he had a chat to me whilst Juffy was leading and bagged my technique, I just said I was a bit tired (we were having a smashfest after all) and he must of turned off at Farrington with out having taken a turn.

We caught a flat bar at the railway flyover after Roe Hwy, and he sat in behind, we kept up the pace and he eventually jumped in front heading down the hill from Armadale Rd (the point that I consider the hard work is done, since it always seems much easier/faster from there to Rowley Rd), and soon after dropped off and disappeared.

Solid speed taking turns still through the fast flat section to Rowley Rd, where we went our own ways, having maintained a very good pace into the wind. Good times, thanks Juffy.

So, well ahead of 30kph pace, I was set to try a knock out a new record time, so went hardish with the tailwind, legs starting to lag. Things seem to get really slow around Kargotich Rd, after coming down the last little undulation, energy gone, tailwind seemingly gone, road surface rough and slow ... anyway got home in a new record time, knocking a minute of the homeward record, with an extra 600m to the new office (and random variation). Next fastest time is 1:38, with a big cluster around there, which is more typical with a seabreeze.

Hopefully I can start putting in more fast times when I start riding on fresher legs soon. Hopefully Juffy will decide he likes the freeway ride so much he'll make it a regular occurrence.

Thursday Sep 22, 2011 #

12 PM

Running long (Seville Grove - Hills) 2:11:41 [3] 24.0 km (5:29 / km) +290m 5:10 / km

From Ryan's kindy, slight change from last week, took the track all the way up the hill around the top of Turner Rd, past Canning Mills Rd/Chevin Rd intersection, then headed down towards Tonkin Hwy.

Got closer to Mills Rd than planned and went through an old gravel pit before before heading down to where I wanted to be.

Didn't think I'd have time to go gator huntin out in the swomp, so headed down Lake Rd from Champion Lakes, to head back along the creek/drain. Got back to kindy short on distance so had to pad it out with a lap around the reserve.

That finishes off my progression of long Thursday runs, probably just fit in one or two more random long runs in the next week or two and then ease back for a couple of weeks before the rogaine. Might wait till around christmas before building another sequence of long runs heading towards the Aus Rogaine champs in May, unless I decide to do something else silly in the mean time.

Tuesday Sep 20, 2011 #

5 AM

Road Bike (Floreat Renegades FULL) 1:28:28 [3] 45.88 km (31.1 kph)
shoes: Road Bike - Giant Defy2 (I thi

Big crowd this morning, BB, Andre, Tooms, Jake and I.

Sat on the tail early and remembered how hard it is to hang on at the back. Andre dropped us off the back after Leighton and I had to push hard to give us a chance of regrouping after the sprint.

Had more trouble getting on the back again after dropping off a bit on the climb up McCabe St.

Had the middle ground after the water tower climb, way behind BB and Tooms and way in front of Andre, slowed up for Andre since I thought if we dropped him then he'd pike out and head for home. We eventually rejoined BB and Tooms who had slowed up for us.

Same again after Devils Elbow climb , Andre off back, me in the middle, eventually regrouped.

BB pushed the pace after CCGS as we toyed with some tri types. I eventually got on the front heading to the tennis courts after being baulked by one of the tri boys trying to get back on the front, as normal I had to work hard to close a gap as I dropped off over the top of the hill.

Actually managed to provide a reasonable leadout heading into the UWA sprint, leaving BB and Andre to fight it out, whilst managing to hold onot Tooms as he went past.

Looks like BB's decided to shut me down in my usual spots to go on the front, so I may try a new plan, scud attacks - randomly directed futile efforts.
5 PM

Running intervals (Grass Farm loops) 1:08:21 [3] 11.97 km (5:43 / km)

4 x grass farms, recovery back to start, optional 30 sec rest back at start.

Tooms, Ben, Wil and I with Fletch staying home to look after sick people (or something like that).

9:57, 10:12, 10:09, 10:13

Everyone let me set the pace at the start. OMT dropped back early and Ben took off around the north end of the loop, Wil got away from me around the pine trees.

We waited for Tooms to regroup, but he stopped for a rest. So pretty much repeated the sequence of the first loop for the next 2, Ben taking off around the north end, Wil getting away around the pine trees.

Final lap by myself.

Disappointed not to have got near my 9:28 from back in March, but looking closer at that it was the first of only two reps, with 4 mins rest and the second rep was 9:58. So I'm happy with the session after all.

GC5kTT next week, hopefully I can show a decent improvement over my previous runs - 20:51 to beat.

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