Training Log Archive: shanelIn the 7 days ending Feb 8, 2014:
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Saturday Feb 8, 2014 #
1 AM
Mtn Bike (from Walyunga) 1:02:29 22.55 km (21.7 kph) +105m
ahr:139 max:171 shoes: Scott Spark 60 2011
Back on the bikes and my butt was really not appreciating the experience, short stop back at the water drop for the boys to refill ... again ... and tie the empty water containers onto Tim and Marks packs. Tim decided a half full container sloshing around so a short delay getting going whilst he emptied it.
We really smashed it out to the highway getting a nice line going and nearly catching Janet and Grant how'd taken a head start (unless they'd been waiting and just started moving off when they saw us coming).
Heading in along the highway we got a nice tight double line formation going pushing the pace whilst avoiding a split, then through Grant random back roads and the switchback path up to Douglas Rd. Followed by lots of time on the dodgy bike path which featured power poles in the middle of the path and lots of road crossing. Felt like we would have been better off along the road since there wasn't much traffic around at 2am and with the dodgyness of the path it was quite a pootle in to the end.
We really smashed it out to the highway getting a nice line going and nearly catching Janet and Grant how'd taken a head start (unless they'd been waiting and just started moving off when they saw us coming).
Heading in along the highway we got a nice tight double line formation going pushing the pace whilst avoiding a split, then through Grant random back roads and the switchback path up to Douglas Rd. Followed by lots of time on the dodgy bike path which featured power poles in the middle of the path and lots of road crossing. Felt like we would have been better off along the road since there wasn't much traffic around at 2am and with the dodgyness of the path it was quite a pootle in to the end.
Friday Feb 7, 2014 #
5 PM
Mtn Bike (to Walyunga) 4:43:15 60.08 km (12.7 kph) +1174m
ahr:134 max:171 shoes: Scott Spark 60 2011
First leg of Friday night frivolity with Andre, Tim ,Janet, Robbie, Wally, Grant and Mark. A good combination of a few Godzone and Expedition Africa teams.
Headed out from Grants place out through JFNP then I had no idea where we were until we got down to the track along the railway track. Then we headed up the hill for some hike-a-bike goodness, Wally impersonating an upside turtle and missing Marks stack because Janet and I were so far off the back.
Eventually back down to the main track and into Walyunga. The boys refilled their water at Wallys pre-placed water drop, I still had plenty of water since I was carrying 2x2L bladders and was trying to lighten the load as quick as possible (was 13.5km before I put in a bit of extra food).
Then across the Bells foot bridge and a bit up the track to transition to the trek leg.
Headed out from Grants place out through JFNP then I had no idea where we were until we got down to the track along the railway track. Then we headed up the hill for some hike-a-bike goodness, Wally impersonating an upside turtle and missing Marks stack because Janet and I were so far off the back.
Eventually back down to the main track and into Walyunga. The boys refilled their water at Wallys pre-placed water drop, I still had plenty of water since I was carrying 2x2L bladders and was trying to lighten the load as quick as possible (was 13.5km before I put in a bit of extra food).
Then across the Bells foot bridge and a bit up the track to transition to the trek leg.
10 PM
Hiking (Walyunga) 2:17:03 8.98 km (15:15 / km) +360m 12:43 / km
ahr:114 max:161 shoes: Salomon XA Pro No.3 Black/Gree
Gentle 'stroll' up to Jumbuck Hill, round a few long gone orienteering controls and back down the track to the bikes with a nice jog down the hill towards the end.
Thursday Feb 6, 2014 #
6 AM
Paddling (Matilda Bay) 1:00:10 8.57 km (8.5 kph) +4m
ahr:128 max:149 shoes: Tashs Tippy Ski
Headed out into the wind with it coming in from my left after I turned towards whatever it is yacht club, so started feeling a bit wobbly especially near the wall around the yacht club with the extra reflected waves making me feel extra tippy. Couldn't really put in much effort till I got near RPYC and it was nice and flat so got a better rhythm going.
5 PM
Running (UWA Sprintervals) 55:31 7.06 km (7:52 / km) +18m 7:46 / km
ahr:143 max:183 shoes: Adidas Supernova Glide 5M Blac
2 sprint courses paired with Craig who was supposedly taking it easy. Craig had the odd controls on his map for the first course, I had the evens. Second course I had the odds.
It seems Craig is fast even when he's taking it easy, especially for the finish sprint on the first course and especially down small sets of stairs on the second course where he'd gap me every time.
Good to get a good hard session in even though I didn't even feel like doing a slow jog at the start.
It seems Craig is fast even when he's taking it easy, especially for the finish sprint on the first course and especially down small sets of stairs on the second course where he'd gap me every time.
Good to get a good hard session in even though I didn't even feel like doing a slow jog at the start.
Tuesday Feb 4, 2014 #
9 AM
Road Bike hills (Serpentine Dam) 2:26:37 65.93 km (27.0 kph) +800m
ahr:153 max:177 shoes: Azzurri Forza
Legs were still trashed from yesterdays run and heading across the flats into the easterly the speed was already pitiful.
Got up the hill and the legs started feeling a bit better riding the undulations towards Jarrahdale. I'd already decided Serpentine Dam would be a good place to turn especially since it was going to get hot, so I ignored the temptation to head all the way down Kingsbury Dr to SW Hwy before turning around. Had a quick stop at the dam to fill up an empty water bottle and headed back.
Started getting pretty hot heading back on Nettleton Rd with the occasional oven like patch. Legs pretty trashed by the end.
Got up the hill and the legs started feeling a bit better riding the undulations towards Jarrahdale. I'd already decided Serpentine Dam would be a good place to turn especially since it was going to get hot, so I ignored the temptation to head all the way down Kingsbury Dr to SW Hwy before turning around. Had a quick stop at the dam to fill up an empty water bottle and headed back.
Started getting pretty hot heading back on Nettleton Rd with the occasional oven like patch. Legs pretty trashed by the end.
Monday Feb 3, 2014 #
9 AM
Running long (Byford - HILLS) 2:24:40 22.58 km (6:24 / km) +483m 5:47 / km
ahr:160 max:184 shoes: Salomon XA Pro No.3 Black/Gree
School's back, so time to head for the hills. Headed up the old rifle range then turned right whenI got to the track at the top to try to get to the track to the bottom of the old airstrip without going up the steepest bit. But managed to just get turned back down the hill before heading back up. Looking at the gps trace now I just had to cut across 30m to get to the other track, oh well.
Was pretty slow to get up the hill but got going better once I was over the hill. Finally made it all the way out, even if it was a lot slower and a bit longer than my planned 20km. Cut back on a track I've never been up, but it ran up to an old favourite mushy pea.
Got back down the hill into Byford and could see smoke out towards home so kept the pace up to get home and check where the fire was.
Was pretty slow to get up the hill but got going better once I was over the hill. Finally made it all the way out, even if it was a lot slower and a bit longer than my planned 20km. Cut back on a track I've never been up, but it ran up to an old favourite mushy pea.
Got back down the hill into Byford and could see smoke out towards home so kept the pace up to get home and check where the fire was.