Training Log Archive: shanelIn the 7 days ending Oct 6, 2012:
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Saturday Oct 6, 2012 #
1 PM
Running (Wandi) 30:01 5.25 km (5:43 / km) +1m 5:43 / km
ahr:159 max:172 shoes: Salomon XA Pro No.2 Black/Gree
Since Belinda and Sophie had gone to NHP at Wandi, I decided to take Ryan down so I could do a short easy run whilst they were having lunch.
Ended up on a sandy track approaching turn around time, with the only track I remebered that would loop around being the horrible boggy track under the transmission lines. So when I spotted a little track across a parallel firebreak and a drain, I took it but the decided it look like private property so found another spot to cross back through the drain and headed back the way I came and finished off going back in a different way.
Ended up on a sandy track approaching turn around time, with the only track I remebered that would loop around being the horrible boggy track under the transmission lines. So when I spotted a little track across a parallel firebreak and a drain, I took it but the decided it look like private property so found another spot to cross back through the drain and headed back the way I came and finished off going back in a different way.
Friday Oct 5, 2012 #
6 AM
Road Bike (Commute) 1:41:04 50.54 km (30.0 kph) +77m
ahr:153 max:177 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Pretty boring ride, got a surprise swooping along Rowley Rd but not in last years usual spot.
I missed one of the detour signs which has changed directions at Parry Ave, so messed around trying to find where you can got onto the reopened section of path, without success.
Got a fair bit of help from Leach Hwy to the Narrows, but I was working a bit hard to hold the wheel in front to be too inclined to take a turn.
Pretty boring ride, got a surprise swooping along Rowley Rd but not in last years usual spot.
I missed one of the detour signs which has changed directions at Parry Ave, so messed around trying to find where you can got onto the reopened section of path, without success.
Got a fair bit of help from Leach Hwy to the Narrows, but I was working a bit hard to hold the wheel in front to be too inclined to take a turn.
5 PM
Road Bike (Commute) 1:47:05 50.29 km (28.2 kph) +88m
ahr:153 max:178 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Got some help into the seabreeze, working with someone who I passed heading off the narrows and we took a couple of turns each till he turned off at Canning Bridge, then on my own all the way home.
After smashing hills this morning and on the way home, trying to improve my chances of hanging on for Red Rock, I was pretty dead by Tonkin Hwy and couldn't hold close to a proper pace till the little descent after the underpass kicked me along a bit.
Got some help into the seabreeze, working with someone who I passed heading off the narrows and we took a couple of turns each till he turned off at Canning Bridge, then on my own all the way home.
After smashing hills this morning and on the way home, trying to improve my chances of hanging on for Red Rock, I was pretty dead by Tonkin Hwy and couldn't hold close to a proper pace till the little descent after the underpass kicked me along a bit.
Thursday Oct 4, 2012 #
6 AM
Road Bike (Red Rock) 1:37:41 51.24 km (31.5 kph) +209m
ahr:160 max:196 shoes: Road Bike - Giant Defy2 (I thi
tRicky and I were joined by a fwe of the presumably regulars.
Once again I was dropped on the hill at the start of Preston Pt Rd, got close to catching up near the first roundabout but was by myself after that.
Spotted some Squadra Brista guyslooping round the Raffles from Canning Hwy, so I decided to jump on behind them and the headed over Canning Brdige and up the freeway so I shortcutted Mt Henry.
They did a very easy pace up the freeway and I was ready for them to crank up the pace along Mts Bay Rd but they didn't really, was waiting for some insanity but it never happened and I even worked a few roll throughs before I eventually doubled back from the CCGS roundabout.
I was pretty much convinced they weren't the main Barista grouyp by then and after passing oblivous tRicky along Jutland Pde, I passed the main Barist group a bit further along.
Once again I was dropped on the hill at the start of Preston Pt Rd, got close to catching up near the first roundabout but was by myself after that.
Spotted some Squadra Brista guyslooping round the Raffles from Canning Hwy, so I decided to jump on behind them and the headed over Canning Brdige and up the freeway so I shortcutted Mt Henry.
They did a very easy pace up the freeway and I was ready for them to crank up the pace along Mts Bay Rd but they didn't really, was waiting for some insanity but it never happened and I even worked a few roll throughs before I eventually doubled back from the CCGS roundabout.
I was pretty much convinced they weren't the main Barista grouyp by then and after passing oblivous tRicky along Jutland Pde, I passed the main Barist group a bit further along.
5 PM
Running (Terrain Loops) 1:05:07 9.43 km (6:54 / km) +130m 6:28 / km
ahr:155 max:191 shoes: Salomon XA Pro No.2 Black/Gree
One double lap neg split then two single hard laps with 3min recoveries.
tRicky, Andre and Andrew to start. After the warm up Andrew decided the track was too rough for his liking so he did a run down to the beach instead.
9:31, 9:26
9:16
9:12
The sections through the love grass and crap are very overgrown at the moment and there's an extra kink in the finish straight to avoid a low fallen tree.
Wil appeared after the first lap but did his own random thing.
I was happy with the session although I would have liked to get under 9 mins. But now I've looked at the exact same session exactly a year ago when I did 9:58, 9:17, 8:42, 8:52.
Oh and I should have ditched work for a few hours to go to the show with Belinda and the kids, cause that's what I did exactly a year ago as well.
tRicky, Andre and Andrew to start. After the warm up Andrew decided the track was too rough for his liking so he did a run down to the beach instead.
9:31, 9:26
9:16
9:12
The sections through the love grass and crap are very overgrown at the moment and there's an extra kink in the finish straight to avoid a low fallen tree.
Wil appeared after the first lap but did his own random thing.
I was happy with the session although I would have liked to get under 9 mins. But now I've looked at the exact same session exactly a year ago when I did 9:58, 9:17, 8:42, 8:52.
Oh and I should have ditched work for a few hours to go to the show with Belinda and the kids, cause that's what I did exactly a year ago as well.
Wednesday Oct 3, 2012 #
11 AM
Running (Champion Lakes) 28:07 3.62 km (7:47 / km) +6m 7:43 / km
ahr:125 max:165 shoes: Adidas Supernova Glide 3 Green
Jog/walk with the kids riding their bikes, 2 short laps, pushing Ryan along quite a bit since he started running out of energy after half a lap.
Monday Oct 1, 2012 #
8 AM
Running long (Home-Byford-Bung hills) 2:49:59 25.5 km (6:40 / km) +593m 5:58 / km
ahr:163 max:188 shoes: Salomon XA Pro No.2 Black/Gree
From home straight to the old rifle range, straight up, had planned on heading for the top of the hill but heading up the steep bit I decided I should do some big hills. So back down the zigzag track, across the river, up the bungendore side, back down to the main Wungong Gorge track, upto the dam, back up the Byford side, down to the end of Beenyup Rd and pack home past the trotting complex.