Training Log Archive: shanel

Easy 90 min run on the Bib track with Andre and Mark to get the morning started.

Good chance for a chat on the way out. I felt like striding out on some of the down hills coming back so I led for a while. Then Andre pushed the pace back to the Camel Farm.

After topping up on some left over Rogaine AGM pizza it was onto the bikes.

Mark and Andre had to keep waiting for me to catch up. Luckily I got just close enough heading down the fast wide down hill to yell out to Mark as my front tyre went flat. Andre didn't hear, but eventually came back to see what was happening.

More time for Mark and Andre to wait around after every section we rode. Finally I felt like I was getting a good flow and holding onto Andre, then I made a slow dismount, walking over the handlebars. I went back to normal after that.

More pizza to finish off.

Gentle headwind out towards Barrack St, couldn't be bothered putting in any effort. Thought it would be a bit quicker coming back, but still couldn't be bothered putting in any effort. I guess I'm just trying to get some base k's into the arms at the moment. Maybe after 5 dams I'll start working on the paddling a bit more.

C • Why? 5

Fletch and tRicky taper session, drills strides and 5x200m

I really enjoy these sessions, I need to fit them in more often.

High knees, butt kicking, skipping high knees, running backwards extending leg back, grapevines, 100's exagerating building pace every 25m. I think that's it

Approx 200's in 38, 37, 36, 35, 35

With the car key safely with Belinda on her way to work on the train, we made a last minute and late ride to school. Ryan in the bike trailer and Sophie riding her bike. About 20 minutes there 10 mins back. Tyres were nearly flat on the crap bike trailer towing bike, so pumped them up when I got home. Dragging the bikes through the Thomas Rd drainage ditch is a big pain.

Had originally planned 21km into the hills starting from school. Changed plans after the last minute ride to school and started an hour later than planned.

Figured I may be able to do 18km in 90 mins if I stayed o the flats, so aimed for that. Had to take a big yellow envelope to the post office whilst I was out, managed to sweat a small hole in the envelope after half an hour so had to beg for sticky to fix it up.

Legs didn't want to pick up the pace once I'd posted the mail, maybe doing a big ride the day before a long run isn't ideal. Lots of padding towards the end to get to 18km. But not feeling to bad.

Back to school running tight for time. Soft firebreak along south side of Thomas Rd seemed a lot softer without flat tyres.

Headed out for some more 5 dams training.

Half an hour in, heading up Nettleton Rd I noticed another rider up ahead. After a while I hadn't seen him for some time, so thought he must have turned and gone back done. Eventually saw him again and didn't seem to be catching him, so I went hard and caught him reasonably quickly.

After a bit of a rest on his wheel, I went past, but he didn't seem to like that and he went the repass, so I just sat on his wheel. I was pretty happy when he went the same way as me towards Serpentine Dam.

Eventually I went to the front again, but he sat back a bit and I had a gel. Next time he went to the front he got clear, but then he stopped just before the dam so I figured he might have turned around.

The rain picked up again leaving the dam towards Karnet prison farm, just when it was starting to get sunny and I thought it might start getting hot (oh I forgot to mention it started raining soon after starting up Nettleton Rd).

The old man came past again, attacking whilst I was going easy up a hill, so I thought I'd better not let him go again and quickly caught him and sat on his wheel till Scarp Rd where I headed to see how close I could get to a 50km turn around without running out of bitumen, turns out there was about 70m more bitumen than I needed.

Managed to get a very squished from being carried through too many races, shotz bar down after turning. I think the rain probably stayed away on the way back, but I can't remember. Pretty uneventful on the way back, did a cool down after I passed home, quads weren't happy and gently turning them over didn't seem to help.

Pretty trashed and I was thinking 5 dams is a pretty big jump from today's ride, but 1400m of climb seemed to be a pretty good chunk of over 2000m, until I looked at tRicky's log from last year ans saw he did close to 2600m climb. Oh well better stick with the hill training.