Training Log Archive: shanel

Event: MetrO 11-12: Karawara
 

Darling Downs to Claremont inc. freeway detours

Mostly gentle ride. Back was sore starting off, but warmed up/ stretched out after a while. Novel SW wind made it easy up the freeway and the fast tow along the drag strip helped as well although a bit of effort was required to stay on.

Was ahead of par along Mts Bay Rd, but decided to be good and finish off easy so dropped just below.

Claremont - Mt Claremont - Leederville

Wasn't sure what I'd do to kill time till the post-rogaine pizza/AGM, was thinking about riding round Dalkeith and over to Kings Park and just putting around for a while.

But someone left his phone at work, so and went past and dropped it off, taking the most diabolical route possible to get there .. and had a beer ... then headed over to Leederville.

Forgot to start the GPS leaving DSR, so made a guestimate, sooo many lights to stop at on Loftus St.

Kings Park - Darling Downs

Remembered to start the GPS along Kings Park Rd. Pretty decent seabreeze still blowing. Put minimal effort in.

Only saw one other cyclist all the way home (bloody slackers).

Main front light blinked out just after Cockburn Central, so did about 20km on dodgy spare light in blink mode to avoid it getting flat batteries as well.

Along Rowley Rd, every time a car came past the other way, I could see complete blackness in front of me, but could see nicely when someone went past from behind, in between I could just see enough.

Put my light on full power when I got to the Tonkin bike path and could see nicely, especially since there's no oncoming headlights.

Wish I'd put my spike light back in the backpack for a spare. Got home just after 11pm, thought it may have been nice to do some Nettleton Rd hills, if I'd had a decent light working, since everyone was asleep when I got home.

May be time to check out Ayup options again .. birthday coming up soon.

Bit more prepared this week with gaiters, sock protectors, emergency bandage and even a map to try to stay in contact with and a compass in my hydration pack just in case.

Started from the Byford info bay and headed up the old rifle range and kept going cross country up the hill. Pretty hot sweaty conditions eventually headed north and took tracks down to the Wungong, managed to jar my back when I had a small slip going down a loose rocky section of track.

Headed up the Bungendore side, found a small track so took that until it disappeared then headed north towards the top track. I thought I was on the main track, but then got the feeling I was heading north instead of west, eventually hit the main track. My back wasn't too happy about running, but most of the way was too steep to run anyway, especially when I took the steepest, loosest, rockiest way back down to the river.

Back up the Byford side and a gentle jog down the rifle range to finish off. Ran out of water with about 10 minutes to go, probably should have worn a floppy hat instead of a cap.

Rest of the day I only managed to stop for bread and milk on the way home, have a swim, have lunch, ice my back a couple of times and relax for a little while before picking up the kids.

I was feeling a bit lonely at the bus stop till Wally rolled in followed soon after by Jake.

Nice calm morning, but feels like it won't be long before we're riding in the dark.

Tried to do a fair share of the work with Jake and Jake took it easy on us for the hills before turning off after the Devils elbow climb.

Wally started doing some work from there and when a fwe guys went past through Dalkeith we tried to go with them but I was a bit slow, so we chased them past Gallop House but never caught them.

Wally led out the UWA sprint and I had a bit of a go to get him near the end but didn't quite feel I had enough to get him so I let him go.

Andre, Wil and Ann for this weeks randomish session.

We added a couple of extra sand tracks to the south of May Drive instead of going up the road like recent weeks, so sand all the way pretty much and a few hundred meters extra so about 1.58km. Ann took the shorter option up the road to have a similar lap time.

First rep Andre got ahead heading upto the notaroundabout, and I couldn't catch him, I think Wil was just behind me. Second lap I tried to stay with Andre although I had to close a small gap after I had to wait for a car crossing the road, he still got away again up the hil, but I closed most of the gap heading back down but he still had some kick after the kink and I didn't, Wil struggled a bit this rep and came in about 20 secs behind.

Ann and Andre both had to get going after the 2nd rep, so Wil and I squeezed in one more, with Wil leading most of the way, me trying to close the gap on the down hill, but I didn't have anything left at the end and he got away.

Times were:
6:53 - pace 4:21/k recovery 2:47
6:43 - pace 4:15/k recovery 9:15 including getting Ann's bike out of my ute
7:03 - pace 4:29/k

Feel like I'm struggling a bit, not sure if it's my achilles being sore (i think that's what's sore) or something else, rogaine hangover perhaps.

Next week I think we'd better drop the recoveries down to something like 90 secs, we should have time for 4 reps then. Also maybe back the pace off to about 4:30/km (or maybe 4:20 or 4:25) to make it sustainable. Unless we head back to Bold Park.

Started off easy, have been getting increasingly sore around the achilles lately, so hoped it would warm up alright.

Stretch at the far corner then did some butt kicking, high knees, run throughs and short sprints on the way back.

GPS trace got progressively more wayward from the start until it put in a kink near the SE corner to correct itself.

Event: Perth Trail Series - Snakes 'n' Ladders
 

Couldn't decide what to do, had thought about 15km at long pace but decided to try to do something more like 13km in an hour. Legs didn't feel fresh so the pace wasn't happening. Some light rain along the way.

Still nothing to indicate that they might start building the new West Byford/Kalinda primary school any time soon. I'm getting the feeling it will be a miracle if they can get it ready for the start of next year.

Noticed a new bridle trail to the east of the primary school site on the way back, probably a nicer way to head out in future.

Struggled to get the average pace upto 12kph towards the end and had to pad out a bit to get to 12k's. 11.97km as the hour ticked over, so not quite there.