Training Log Archive: shanelIn the 7 days ending Feb 9, 2013:
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Saturday Feb 9, 2013 #
5 PM
Orienteering race (Lightning Swamp MetrO) 47:22 8.82 km (5:22 / km) +13m 5:20 / km
ahr:170 max:180 shoes: Adidas Supernova Glide 5M Blac
Headed west to 15 from the start. Initially thought I'd drop the other 7 in the northeast, then I did 3 of them before heading over the highway. This fortunately meant I could drop 20 and 3 on the sandy tracks which was nice and now looking closer at the map even better since 6 doesn't appear to accessible from 3 without going all the way to 16.
All smooth going with simmo's look alike to race around lightning swamp. Had a long way between 26 and 1.
I didn't run too hard with the heat, but still disappointed to be beaten by Wil (not so disappointed to be beaten by tRicky and Sten).
All smooth going with simmo's look alike to race around lightning swamp. Had a long way between 26 and 1.
I didn't run too hard with the heat, but still disappointed to be beaten by Wil (not so disappointed to be beaten by tRicky and Sten).
Friday Feb 8, 2013 #
6 AM
Road Bike (Commute) 1:36:32 47.99 km (29.8 kph) +148m
ahr:156 max:246 shoes: Road Bike - Giant Defy2 (I thi
Did I ride this morning? I'm too tired to remember now.
5 PM
Road Bike (Commute) 1:46:08 48.34 km (27.3 kph) +168m
ahr:151 max:179 shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Another seabreeze. Haul arsed to get on a wheel going over the narrows and the bastard turned off as soon as we got to the other side. Eventually a random Barista came past and I sat on his wheel till he turned off at Canning Bridge.
tRicky caught me whilst I was waiting at the Leach Hwy lights, so he gave me a nice tow. I was going to give him a rest before he headed down Roe Hwy but I miscalculated since I forgot he'd be getting off at Farrington Rd, just before where I'd planned to put in a self destructive effort to go in front.
My back was getting unhappy aprroaching Rowley Rd, but felt better with the tailwind down Rowley Rd. Unhappy again down Tonkin Hwy.
Another seabreeze. Haul arsed to get on a wheel going over the narrows and the bastard turned off as soon as we got to the other side. Eventually a random Barista came past and I sat on his wheel till he turned off at Canning Bridge.
tRicky caught me whilst I was waiting at the Leach Hwy lights, so he gave me a nice tow. I was going to give him a rest before he headed down Roe Hwy but I miscalculated since I forgot he'd be getting off at Farrington Rd, just before where I'd planned to put in a self destructive effort to go in front.
My back was getting unhappy aprroaching Rowley Rd, but felt better with the tailwind down Rowley Rd. Unhappy again down Tonkin Hwy.
Thursday Feb 7, 2013 #
6 AM
Paddling (Matilda Bay) 55:37 6.9 km (7.4 kph)
ahr:121 max:132 shoes: Bashed up SRS
Into the wind was towards the Raffles today, so I headed out that way before going round towards Gallop House.
Bit choppy, so more stability practice.
Bit choppy, so more stability practice.
5 PM
Running intervals (UWA sprintervals) 1:09:13 7.68 km (9:01 / km) +24m 8:53 / km
ahr:136 max:185 shoes: Adidas Supernova Glide 5M Blac
First 2 courses were no map just controls locations, got a bit stumped on the first course looking for a tree which was further than I thought and not west of the main path like I thought.
Second course pulled up short looking for the corner of the OOB.
3rd course was a normal map, using the previous controls. Not completely obvious which of the previous controls you were heading for at times, since you didn't have a map to find them the first time.
Good fun and pretty knackered finishing the last map.
Second course pulled up short looking for the corner of the OOB.
3rd course was a normal map, using the previous controls. Not completely obvious which of the previous controls you were heading for at times, since you didn't have a map to find them the first time.
Good fun and pretty knackered finishing the last map.
Wednesday Feb 6, 2013 #
9 AM
Running warm up/down (Home - short loop) 29:26 5.35 km (5:30 / km) +14m 5:26 / km
ahr:155 max:166 shoes: Salomon XA Pro No.2 Black/Gree
Tuesday Feb 5, 2013 #
Note
weight:69.4kg
According to the precision scientific instrument which I paid $29 for at kmart today:
Body Fat = 12.8%
Body Water = 59.9%
Body Muscle 44.9%
Bone 16.7%
Apparently I'm underweight, maybe my ageing relatives are right after all.
Body Fat = 12.8%
Body Water = 59.9%
Body Muscle 44.9%
Bone 16.7%
Apparently I'm underweight, maybe my ageing relatives are right after all.
9 AM
Running long (Home - Byford Hills) 1:52:27 18.02 km (6:14 / km) +262m 5:49 / km
ahr:166 max:181 shoes: Salomon XA Pro No.2 Black/Gree
I hadn't got ready to run before dropping the kids at school, so didn't get started till after 9. Pretty warm by then.
Too hot to run up the hill, so I walked most of it, just jogged a bit. I forgot to have a gel at half way and ended up getting myself turned back downhill a bit earlier than the planned 9km mark.
Felt a bit cooler heading towards the school but started looking short on distance so deviated along some new roads towards Abernethy Rd. Still over a k short going past the school so started padding a bit more at which point it started feeling really hot and I realised I'd forgotten the gel, but decided it was too late to bother with it.
Still 500m short when I got to home so I had to overshot and come back which always seems to be the most painful way possible to finish a run. But surely good practice for pushing through to the end of a rogaine, which is pretty much how bad it felt.
Might make the long run an after dinner job next week if it's going to be hot again. Last week was a whole lot more enjoyable.
Too hot to run up the hill, so I walked most of it, just jogged a bit. I forgot to have a gel at half way and ended up getting myself turned back downhill a bit earlier than the planned 9km mark.
Felt a bit cooler heading towards the school but started looking short on distance so deviated along some new roads towards Abernethy Rd. Still over a k short going past the school so started padding a bit more at which point it started feeling really hot and I realised I'd forgotten the gel, but decided it was too late to bother with it.
Still 500m short when I got to home so I had to overshot and come back which always seems to be the most painful way possible to finish a run. But surely good practice for pushing through to the end of a rogaine, which is pretty much how bad it felt.
Might make the long run an after dinner job next week if it's going to be hot again. Last week was a whole lot more enjoyable.
Monday Feb 4, 2013 #
6 AM
Mtn Bike (Home - Barely Bungendore) 55:44 17.36 km (18.7 kph) +103m
ahr:140 max:159 shoes: Scott Spark 60 2011
Decided to start work late so I could take the kids to school for their first day at the new school. So I did an easy MTB out to Bungendore Park.
Stupid road reserve still has a fence across it so had to come back out to Thomas Rd. By the time I got to Bungendore it was just about time to turn back so just went down to the first river crossing.
Got home at 7am and the kids were already dressed and fed an hour early. 2/3rds of the school has finished being built and the rest is just spare for now. No playgrounds yet, south half of the school still has construction fences around it.
Stupid road reserve still has a fence across it so had to come back out to Thomas Rd. By the time I got to Bungendore it was just about time to turn back so just went down to the first river crossing.
Got home at 7am and the kids were already dressed and fed an hour early. 2/3rds of the school has finished being built and the rest is just spare for now. No playgrounds yet, south half of the school still has construction fences around it.
C • Map it 10