Training Log Archive: shanelIn the 7 days ending Oct 20, 2012:
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Friday Oct 19, 2012 #
6 AM
Road Bike (Commute) 1:43:18 51.69 km (30.0 kph) +68m
ahr:150 max:173 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Figured I'd make this a recovery ride since my quads and calves were a bit sore after yesterday. So without knowing how to do a recovery ride I just tried to avoid putting in any effort.
This worked OK till I got to the freeway and I turn on about 50m behind someone who looked to be doing a nice speed for me to sit behind, so I went after him a bit harder than I'd hoped for and caught him 2/3rds of the way to Russell Rd.
Sat on his wheel to South St where he got confused by the detour on the far side. Had a chat at Leach Hwy and he was just riding up from Mandurah for a coffee (silly bugger). I stayed on the front through the slow parts and slowly picked up some others along the way.
Ended up putting in a bit more effort than planned and my left groin got a bit unhappy a couple of times after also being a bit annoying at the start of a couple of the Terrain reps yesterday. Average HR was quite civilised at least.
Figured I'd make this a recovery ride since my quads and calves were a bit sore after yesterday. So without knowing how to do a recovery ride I just tried to avoid putting in any effort.
This worked OK till I got to the freeway and I turn on about 50m behind someone who looked to be doing a nice speed for me to sit behind, so I went after him a bit harder than I'd hoped for and caught him 2/3rds of the way to Russell Rd.
Sat on his wheel to South St where he got confused by the detour on the far side. Had a chat at Leach Hwy and he was just riding up from Mandurah for a coffee (silly bugger). I stayed on the front through the slow parts and slowly picked up some others along the way.
Ended up putting in a bit more effort than planned and my left groin got a bit unhappy a couple of times after also being a bit annoying at the start of a couple of the Terrain reps yesterday. Average HR was quite civilised at least.
12 PM
Road Bike (Commute) 1:44:32 50.3 km (28.9 kph) +98m
ahr:147 max:172 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Riding home from work at lunchtime is somewhat novel especially with commute time being 3/4's of work time.
Cycle paths were pretty much empty all the way, SW'er was blowing a bit more than I'd hoped but kept the effort minimal as much as possible. Nice tail wind down Rowley Rd to blast my way home.
Quads really didn't want me to do any weeding in the vegie garden when I got home but once I got down to ground level it probably stretched them out and kept them moving nicely.
Riding home from work at lunchtime is somewhat novel especially with commute time being 3/4's of work time.
Cycle paths were pretty much empty all the way, SW'er was blowing a bit more than I'd hoped but kept the effort minimal as much as possible. Nice tail wind down Rowley Rd to blast my way home.
Quads really didn't want me to do any weeding in the vegie garden when I got home but once I got down to ground level it probably stretched them out and kept them moving nicely.
Thursday Oct 18, 2012 #
6 AM
Road Bike (Red Rock) 1:28:35 50.01 km (33.9 kph) +179m
ahr:171 max:229 shoes: Road Bike - Giant Defy2 (I thi
Hordes of riders for the start today, tRicky, Andre and BB as well as some guy who must have been kckied out of the Broad group who tRicky knew and is another nutter doing the 6 inch.
Sat in the middle early then at the back with Andre from Port Beach. Annoying guy in front of us liked sitting 3/4 of a width out to the rightleaving us in a crap position.
Stayed on the back until the little hill after Melville Beach Pde where everyone else started to slowly disappear into the distance. Passed another guy who'd been droppe on the next hill but he didn't go with me.
couldn't see the group around Mt Henry but figured I'd have a chance to catch them as the cruised at 30kph. Caught sight of them far ahead as the approached Canning Bridge, finally caught up just before Mill Pt Rd so I got a short rest before Mts Bay Rd.
Sat behind tRicky most of the way round Dalkeith before making a token effort before CCGS roundabout. Had to do a fwe laps of the carpark at work to get to 50km, since I forgot to start my watch when we started,
Sat in the middle early then at the back with Andre from Port Beach. Annoying guy in front of us liked sitting 3/4 of a width out to the rightleaving us in a crap position.
Stayed on the back until the little hill after Melville Beach Pde where everyone else started to slowly disappear into the distance. Passed another guy who'd been droppe on the next hill but he didn't go with me.
couldn't see the group around Mt Henry but figured I'd have a chance to catch them as the cruised at 30kph. Caught sight of them far ahead as the approached Canning Bridge, finally caught up just before Mill Pt Rd so I got a short rest before Mts Bay Rd.
Sat behind tRicky most of the way round Dalkeith before making a token effort before CCGS roundabout. Had to do a fwe laps of the carpark at work to get to 50km, since I forgot to start my watch when we started,
5 PM
Running intervals (Terrain Loops) 1:02:43 9.17 km (6:50 / km) +121m 6:25 / km
ahr:156 max:183 shoes: Salomon XA Pro No.2 Black/Gree
The rest of the boys sent ealry apologies, so it was just Anne and I for H,H,H,Handicap. I thought it was 2 min recoveries, which seemed a bit short until after the first two reps I realised that the last recovery could be longer before the handicap which we just ran as another hard.
9:07
9:06
9:04
9:06
Just couldn't get down to 9:00, but nice and consistent and pretty good considering I'd riden this morning.
9:07
9:06
9:04
9:06
Just couldn't get down to 9:00, but nice and consistent and pretty good considering I'd riden this morning.
Tuesday Oct 16, 2012 #
10 AM
Running (Home - Easy shortish) 50:51 8.82 km (5:46 / km) +15m 5:43 / km
ahr:153 max:164 shoes: Adidas Supernova Glide 3 Green
Still not sick so just did and easy shortish run. Took Mickey along to make it a dog jog.
I tried to find the water trough at the 70 acres so Mickey could have a drink but the thing that looked somewhat trough like was dry.
Walked past the horses on the giant clothes line to avoid any chance of spooking them.
Should have come back the short way when I got to the short loop as Mickey started lagging as soon as we turned to go the long way and he wouldn't quite get up to proper easy pace towards the end.
I tried to find the water trough at the 70 acres so Mickey could have a drink but the thing that looked somewhat trough like was dry.
Walked past the horses on the giant clothes line to avoid any chance of spooking them.
Should have come back the short way when I got to the short loop as Mickey started lagging as soon as we turned to go the long way and he wouldn't quite get up to proper easy pace towards the end.
Monday Oct 15, 2012 #
Note
I was going to bike commute, but still feeling like a cold is about to bring me down, so went to work early instead.
Sunday Oct 14, 2012 #
Event: John Forrest NP
10 AM
Orienteering race (Red Hill/JFNP) 56:54 8.15 km (6:59 / km) +291m 5:55 / km
ahr:165 max:184 shoes: Salomon XA Pro No.2 Black/Gree
Didn't start my watch till I tried hit press lap at the first control. Didn't remember to press lap at very many controls.
Beat Juffy and ShotRat and no one else turned up. Happy Day.
Beat Juffy and ShotRat and no one else turned up. Happy Day.
C • Maps 2
12 PM
Orienteering warm up/down (Red Hill/JFNP) 10:24 1.14 km (9:09 / km) +42m 7:43 / km
ahr:143 max:169 shoes: Salomon XA Pro No.2 Black/Gree
Control collecting.