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Training Log Archive: shanel

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Road Bike3 4:47:10 88.63(18.5/h) 142.63(29.8/h) 486
  Running3 4:12:14 22.1(11:25) 35.57(7:06) 880
  Mtn Bike1 2:56:35 24.85(8.4/h) 40.0(13.6/h)
  Total7 11:55:59 135.58(5:17) 218.2(3:17) 1366
  [1-5]7 11:42:36

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Sunday Apr 22, 2012 #

10 AM

Mtn Bike race (MTBO Pile Road) 2:56:35 [3] 40.0 km (13.6 kph)
shoes: Scott Spark 60 2011

Left my GPS at home, so guessed my distance as more the everyone else, since I took longer than everyone else.

Took it easy to 1. No idea which way I went to 2, oh I think I went some stupid way just about to 13. Reasonably good to 3 except that I headed up the singel track towards 7 before realising what I was doing and going back. Andre went past on the way to 4 then stopped to look at his map, then went past again just before the control. Passed Andre again on the way to 5 after his mapboard broke.

Wasn't sure I'd found the top end of the overgrown track down to 6, so I kept going another half a k before going back to it and passed Wally who was heading for 7, passed Andre again as he headed back up the track.

Straight forward to 7, then turned left off the main road onto the crap track and bashed through to the track into the private property, then stopped and thought about the track going past the private property sign for a while before eventually deciding it was OK to go through.

For some reason I decided that there was no way to get through down the track heading east from 8 towards 9, but then I refolded my map to get see the southern controls and then realised there was a way through.

OK to 9 and 10, somehow got to 11 ahead of Andre, then he took the main road up to 12, whilst I took the track along the southern edge of the OOB, so he get there before me. Behind Andre for a while until I decided he may not now where he was going, so I doubled back to the powerline trackto approach 13 from the west, but didn't see the track, spent some time pondering, kept heading north, then followed a roo track acroos to the track to the east of the control and found it easy from that side with Tim now behind me. Couldn't hold Tim through the single track cause my skillz are rubbish.
2 PM

Running (Pile Rd control collectin) 29:52 [3] 3.88 km (7:42 / km)

Control collection run with Andre - fun run along the trails and through some bush.

Since Andre had managed to fall over in the carpark before we headed off, I followed his example through one of the gravel pits and stacked it whilst I was distracted watching 4wders playing in a mud hole.

Friday Apr 20, 2012 #

6 AM

Road Bike (Commute) 1:37:08 intensity: (1:10 @0) + (4:18 @1) + (32:17 @2) + (55:43 @3) + (3:40 @4) 48.07 km (29.7 kph) +91m
ahr:148 max:172 shoes: Road Bike - Giant Defy2 (I thi

5 PM

Road Bike (Commute) 1:40:30 intensity: (23 @0) + (5:02 @1) + (17:36 @2) + (51:42 @3) + (25:03 @4) + (44 @5) 48.72 km (29.1 kph) +98m
ahr:154 max:177 shoes: Road Bike - Giant Defy2 (I thi

Thursday Apr 19, 2012 #

9 AM

Running hills (Byford-Bungendore) 2:26:48 intensity: (1:25 @0) + (8:58 @1) + (26:45 @2) + (1:05:59 @3) + (43:41 @4) 19.7 km (7:27 / km) +675m 6:22 / km
ahr:153 max:175 shoes: Salomon XA 3D Ultra2 No.1 Gree

Started at the Byford info bay to avoid the flat warm up and maximise the hills. A bit time constrained otherwise would have gone a bit longer.

Tried to pick a route to get the most climb possible, but since it's flat up the top and a long way between the tracks which go up and down the scarp/gorge, I kinda failed to get as much climb as I hoped.

I might pick the steepest track which can be jogged down and just do reps of that next time. Might just do the old rifle range target area to the bottom of the old airstrip gives me 1.5km 170m climb, so if I can do 6 of them that's 18km for 1020m climb.

Tuesday Apr 17, 2012 #

5 AM

Road Bike (Floreat Renegade) 1:29:32 intensity: (5:33 @0) + (4:35 @1) + (11:42 @2) + (28:12 @3) + (34:21 @4) + (5:09 @5) 45.84 km (30.7 kph) +297m
ahr:161 max:243 shoes: Road Bike - Giant Defy2 (I thi

Chris doing most of the work with Wally and I putting in some effort as well.

I was on front for the Leighton pre sprint wind up, but the others slowed for other riders coming through the roundabout, so I held back till they were back on, then someone who'd latched on the back came through and whilst I was barely holding him, Chris went flying past and I had nothing to go with him, leaving Wally with a big gap to jump to get back to Chris, so the y played whilst I puttered along upto the lights.

Not sure what happened after that. Another group caught us somewhere through Dalkeith, so we ended up amongst them. They were pottering around heading to the UWA sprint, so I went off the front, thinking Wally and Chris would follow, but they didn't, so I had to keep working to avoid the embarrassment of the other group catching me and eventually Chris and Wally went past.
5 PM

Running intervals (Law walk - Kokaoda) 1:15:34 intensity: (4:52 @0) + (6:53 @1) + (26:25 @2) + (12:40 @3) + (17:39 @4) + (7:05 @5) 11.99 km (6:18 / km) +205m 5:48 / km
ahr:149 max:182 shoes: Adidas Supernova Glide 3 Green

Andre, Ann and Dave Symons.

Wanted to do some hills so came up with a plan of warmup out to the far end of the Law Walk, first rep up to the pagoda thing at the top of the steep bit, recovery down to the bottom of kakoda, next rep up kakoda, recovery back to pagoda, next rep down to the far end of Law walk, then Law walk, Kakoda, Kakoda.

Was getting dark by the time we did the first Kakoda, so we just did the back out and back in on the Law walk to finish in complete darkness.

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