Training Log Archive: shanelIn the 7 days ending Nov 23, 2013:
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Friday Nov 22, 2013 #
6 AM
Running (Andrews Cott Beach 10k) 51:57 10.09 km (5:09 / km) +87m 4:56 / km
ahr:169 max:180 shoes: Adidas Supernova Glide 5M Blac
Run with Andrew from his place. He was pushing the pace harder than I have recently and he was still holding back, so turned into a tempo session for me.
I eased off to start cooling down in the last km, whilst Andrew smashed it out.
I eased off to start cooling down in the last km, whilst Andrew smashed it out.
Thursday Nov 21, 2013 #
6 AM
Road Bike (Commute) 1:37:08 49.5 km (30.6 kph) +194m
ahr:172 max:252 shoes: Azzurri Forza
Byford - Claremont
Nice tailwind most of the way (I think), didn't put too much effort in and bludged a few tows along the way. Someone went flying past between the narrows and the brewery so I smashed it to stay with him.
First ride to work since BTA, easy peasy, but just short of 50k
Nice tailwind most of the way (I think), didn't put too much effort in and bludged a few tows along the way. Someone went flying past between the narrows and the brewery so I smashed it to stay with him.
First ride to work since BTA, easy peasy, but just short of 50k
5 PM
Road Bike (Commute) 1:54:36 51.08 km (26.7 kph) +174m
ahr:155 max:250 shoes: Azzurri Forza
Claremont - Byford
I knew riding home was going to be a lot harder than going to work. Did the little loop past the narrows to the underpass to hopefully pad out to 100k for the day.
Not too much wind around and I couldn't really tell where it was coming from, but seemed a bit of a headwind after I crossed the narrows. The drag striped was like a ghost town, so pootled all the way home by myself.
Legs were depleted halfway home and I was wishing I'd put powerade in one of my water bottles, or had a gel or an energy bar. Really started struggling to keep the legs spinning over 80 rpm. Just near the end of Kargotich road I could smell the reality of the light SEerly.
I knew riding home was going to be a lot harder than going to work. Did the little loop past the narrows to the underpass to hopefully pad out to 100k for the day.
Not too much wind around and I couldn't really tell where it was coming from, but seemed a bit of a headwind after I crossed the narrows. The drag striped was like a ghost town, so pootled all the way home by myself.
Legs were depleted halfway home and I was wishing I'd put powerade in one of my water bottles, or had a gel or an energy bar. Really started struggling to keep the legs spinning over 80 rpm. Just near the end of Kargotich road I could smell the reality of the light SEerly.
Tuesday Nov 19, 2013 #
8 AM
Running (Byford - HILLS) 1:22:16 12.45 km (6:36 / km) +245m 6:01 / km
ahr:154 max:173 shoes: Adidas Supernova Glide 5M Blac
Figured I'd do 12km today so may as well head for the hills for the first time since BTA.
Legs were a bit lethergic still, but settled into the run, strong headwind out and up the hill. When things started getting a bit slippy on the way up I thought I should have worn trail shoes, then heading down it got more slippy and I realised that since I'd made a slight oversight and planned on only running for an hour, I had no pack, water, phone, no bandages. So I took it even more careful than normal after that.
I seemed to come down the second half of the hill on a track I didn't recognise and found a nice little track from the bottom track to pop back put to the road.
Ended up a little bit thirsty after no drink for the whole run, but at least it was cool so no damage done. Hooray for hills.
Legs were a bit lethergic still, but settled into the run, strong headwind out and up the hill. When things started getting a bit slippy on the way up I thought I should have worn trail shoes, then heading down it got more slippy and I realised that since I'd made a slight oversight and planned on only running for an hour, I had no pack, water, phone, no bandages. So I took it even more careful than normal after that.
I seemed to come down the second half of the hill on a track I didn't recognise and found a nice little track from the bottom track to pop back put to the road.
Ended up a little bit thirsty after no drink for the whole run, but at least it was cool so no damage done. Hooray for hills.
Monday Nov 18, 2013 #
8 AM
Running (Byford fllats) 29:29 5.37 km (5:30 / km) +25m 5:22 / km
ahr:166 max:179 shoes: Adidas Supernova Glide 5M Blac
Legs were still a bit meh after saturday especially quads and glutes. At least the Achilles was fine just getting slightly sore at the end.
9 AM
Road Bike (Byford-Jarrahdale) 1:40:29 44.2 km (26.4 kph) +541m
ahr:161 max:185 shoes: Azzurri Forza
Headed off into the wind and the legs were completely meh and starting the ride with tired quads was meh.
Up the hill, finally got to the fun undulations, hill over the bridge over the old haul road was brutal into the wind.
Back down Nettleton Rd from Jarrahdale to get extra hilly goodness, once again the climb over the old haul road was brutal, even if there was a tailwind.
Good times coming down the hill.
Up the hill, finally got to the fun undulations, hill over the bridge over the old haul road was brutal into the wind.
Back down Nettleton Rd from Jarrahdale to get extra hilly goodness, once again the climb over the old haul road was brutal, even if there was a tailwind.
Good times coming down the hill.