Training Log Archive: shanelIn the 7 days ending Feb 2, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Feb 2, 2013 #
5 PM
Orienteering race (North Lake) 48:59 9.01 km (5:26 / km) +62m 5:15 / km
ahr:173 max:180 shoes: Adidas Supernova Glide 3 Green
Head north from the start with Ameko just ahead and Sten a bit further on. Ameko went a different way around 23 and Sten was out of sight. Caught someone who I initially thought was Simmo at 22 and that guy was just behind me till he went ahead approaching 9.
Sten was in sight again approaching 16 but I didn't see him again after then. Simmo's look alike headed from 8 to 24, whilst I went to 14. After I went north around the lake, Simmo's look alike went into 13 from the south just ahead of me. Kept crossing paths with Simmo's look alike till he headed south from 1, whilst I just had to get 6 to finish.
Another hot afternoon which made running not hugely fun, but happy to finish 4 or 5 minutes behind Sten and Fletch.
Sten was in sight again approaching 16 but I didn't see him again after then. Simmo's look alike headed from 8 to 24, whilst I went to 14. After I went north around the lake, Simmo's look alike went into 13 from the south just ahead of me. Kept crossing paths with Simmo's look alike till he headed south from 1, whilst I just had to get 6 to finish.
Another hot afternoon which made running not hugely fun, but happy to finish 4 or 5 minutes behind Sten and Fletch.
Friday Feb 1, 2013 #
6 AM
Road Bike (Commute) 1:36:53 47.96 km (29.7 kph) +179m
ahr:166 max:251 shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Thought I'd have a mega easterly to blast me to the freeway at least, but I couldn't really work out where it was coming from and it didn't seem to help that much.
Seemed to be NE'ly once I got to the freeway. By myself till the Leach Hwy lights were someone caught me. Worked with him through to the narrows before blasting round Mts Bay Rd.
Thought I'd have a mega easterly to blast me to the freeway at least, but I couldn't really work out where it was coming from and it didn't seem to help that much.
Seemed to be NE'ly once I got to the freeway. By myself till the Leach Hwy lights were someone caught me. Worked with him through to the narrows before blasting round Mts Bay Rd.
5 PM
Road Bike (Commute) 1:48:18 48.33 km (26.8 kph) +188m
ahr:158 max:182 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
I was hoping for a stinking hot NE'ly to blow me down the freeway but instead it was still but but riding into a moderate seabreeze. I'm still not pushing too hard, so it got a bit slow at times.
I recognised Ross Taplin south of Cockburn Central, so I slowed down for a short chat, but he couldn't hear me with his headphones in and then still didn't recognise me without my floppy hat one. So after a short chat I continued at normalish pace.
I was hoping for a stinking hot NE'ly to blow me down the freeway but instead it was still but but riding into a moderate seabreeze. I'm still not pushing too hard, so it got a bit slow at times.
I recognised Ross Taplin south of Cockburn Central, so I slowed down for a short chat, but he couldn't hear me with his headphones in and then still didn't recognise me without my floppy hat one. So after a short chat I continued at normalish pace.
Thursday Jan 31, 2013 #
7 AM
Paddling (Matilda Bay - Narrows) 53:14 6.24 km (7.0 kph) +1m
ahr:138 max:153 shoes: Bashed up SRS
Very strong easterly blowing, very bumpy conditions starting off and didn't feel particularly safe, but I'd remembered my pfd, so figured I'd give it a go for a while and pike out if I was having too much trouble.
Luckily heading to the narrows was straight into the waves once I got past the rowing shed, which felt better, but was still barely moving. Eventually made it to the narrows, much flatter up there.
Good fun going down wind but was hard work to avoid broaching towards the end as the wave direction changed a bit. Eventually just slowed right down to avoid running with the waves after I went very close to a swim.
Luckily heading to the narrows was straight into the waves once I got past the rowing shed, which felt better, but was still barely moving. Eventually made it to the narrows, much flatter up there.
Good fun going down wind but was hard work to avoid broaching towards the end as the wave direction changed a bit. Eventually just slowed right down to avoid running with the waves after I went very close to a swim.
5 PM
Running (UWA Spintervals) 1:11:46 8.54 km (8:24 / km) +13m 8:21 / km
ahr:149 max:199 shoes: Adidas Supernova Glide 3 Green
Map memory exercise, first two courses had a map snippet at each control just showing the next leg. Stuffed up going for the second control on the first course, didn't remember exactly where the control was, so had to go back to 1 and try again. Similar problem near the end of the course.
Better on the second course, and 3rd course was remembering 2 legs at once. Final course had a map using the controls locations from the previous courses.
Just need to remember the exact location of each control each time.
Better on the second course, and 3rd course was remembering 2 legs at once. Final course had a map using the controls locations from the previous courses.
Just need to remember the exact location of each control each time.
Tuesday Jan 29, 2013 #
8 PM
Running long (Byford - Darling Downs) 1:23:17 15.7 km (5:18 / km) +38m 5:15 / km
ahr:170 max:206 shoes: Salomon XA Pro No.2 Black/Gree
Headed out after dinner since it was the only time I was going to fit in this run.
Plan was to get 15k's in at my carefully calculated, vdot based long pace of 5:20/k.
Stomach wasn't completely happy with a load of shepherds pie blobbing around. But pace was easy to hold without too much effort, which I guess is the point.
Nice and cool out, just about no one around especially on the bridle trails. Oh except the guy I passed just after coming off Masters Rd.
Had a bit over 5 mins to do the last k, and felt comfortable picking the pace up a bit at the end.
Plan was to get 15k's in at my carefully calculated, vdot based long pace of 5:20/k.
Stomach wasn't completely happy with a load of shepherds pie blobbing around. But pace was easy to hold without too much effort, which I guess is the point.
Nice and cool out, just about no one around especially on the bridle trails. Oh except the guy I passed just after coming off Masters Rd.
Had a bit over 5 mins to do the last k, and felt comfortable picking the pace up a bit at the end.
Monday Jan 28, 2013 #
7 AM
Mtn Bike (Kalamunda Circuit) 1:33:29 20.89 km (13.4 kph) +338m
ahr:151 max:178 shoes: Scott Spark 60 2011
Gentle ride with Mark.
Front end was a bit loose, nearly lost the front wheel a couple of times. Probably partially because back brakes weren't doing much.
Still reasonably cool when we finished.
Front end was a bit loose, nearly lost the front wheel a couple of times. Probably partially because back brakes weren't doing much.
Still reasonably cool when we finished.