Training Log Archive: shanelIn the 7 days ending Apr 12, 2014:
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Saturday Apr 12, 2014 #
7 AM
Paddling (Pepps fast K2) 1:24:51 14.44 km (10.2 kph) +2m
ahr:121 max:153
Early start after a late night hiking.
Cruisy paddle in Grants K2, with Mark and Janet in some other random K2 which looked like the one Wendy and I paddled a while back.
Pretty hard to feel like I'm putting much effort in at Grants tempo.
Cruisy paddle in Grants K2, with Mark and Janet in some other random K2 which looked like the one Wendy and I paddled a while back.
Pretty hard to feel like I'm putting much effort in at Grants tempo.
Friday Apr 11, 2014 #
7 PM
Hiking (Byford pack hills) 4:14:30 24.07 km (10:34 / km) +454m 9:40 / km
ahr:111 max:161 shoes: Salomon XA Pro No.3 Black/Gree
From my place with Grant and Wendy, all weighed down with packs.
To the hills and up and over and I didn't quite pick the right track direct to the dam so we took a detour to the south before eventually looping round to where I wanted to be.
Legs where surprising feeling the effects towards the end a bit sore in the shins in particular.
To the hills and up and over and I didn't quite pick the right track direct to the dam so we took a detour to the south before eventually looping round to where I wanted to be.
Legs where surprising feeling the effects towards the end a bit sore in the shins in particular.
Sunday Apr 6, 2014 #
Event: Dams Challenge
6 AM
Road Bike race (5 dams - not a race) 7:47:05 236.06 km (30.3 kph) +2821m
ahr:153 max:189 shoes: Azzurri Forza
5 dams with Dan (Ben), Ben (Mark) and tRicky in a pocket. Maybe one day I'll work out Ben and Marks names.
Started in the 3rd wave since we couldn't get to through to start with the 2nd wave like we were meant to. Pretty easy pace out to the start of the climbing, just sitting with the big group that formed with all the red lights.
Pace felt a bit slow heading up greenmount so we made the mistake of getting ahead of the main group and before long Mark and Ben dropped me as I was red lining a bit too long, which turned out to be the main theme for the day. I was soon picked up by a group and Mark and Ben slowed up for me to catch them at the start of Mundaring Weir Rd.
Lots of struggling to keep up on the climbs through to the 1st lunch stop at Wungong Dam, where the gates either side of the dam wall were conveniently unlocked about 5 mins after we went through there and after the water truck had to reverse all the way back down the hill.
Out to Canning Dam was the usual blast down the hill. Climb back out was looking like it was going to be very painful until Ben stopped to stretch out some cramps, so Ben and I soft pedaled up some of the worst of the climb before stopping to wait for Ben to catch up.
Pace down Albany Hwy was getting a bit hot at times but with Ben and I suffering we eased off a bit and let some other riders go. Eventually got to the 2nd lunch stop and we took a long 53 min break before heading off with a group of about around 10 riders most of who were riding together.
Quite a comfortable pace with the group climbing out past the prison farm. Heading through the undulations to the Hwy I managed to get stuck out on the right when everyone else went from 2 lines to 1, so I pushed up to the front and did a bit of actual work more than once even. Good fun being up the coming down the decent descent to the hwy.
Heading up Hall Rd into Serpentine Dan (Ben) started cramping again, so he said Mark and I should go one since we were in a good group (and Mark was close to the front) and Ben stopped to stretch again.
Still with the Phobos group on Karnup Rd and to pace at the back of the group was very yoyo'ey and very uncomfortable, but the Phobos guys were working well taking turns at the front before peeling off and dropping to the back. Eventually we were all but at the front but the random i front of us was a surger and was hurting everyone until a Phobos guy called for the pace to ease.
We still caught another small group just before the freeway but they all stopped for water so Mark and I went on alone with Mark doing all the work and pushing a brutal pace. We caught another pair after a while and they conveniently upped the pace to drag as along till they stopped at the next water drop.
Mostly Ben doing the work the rest of the way except when we had someone else to rest behind for a while and with what I'll call my right inner quad cramping at times (which was novel) I had to get Mark to ease up a fair bit.
One last cramp cresting Mill Pt Rd before a sprint to the finish to get past a group we'd caught at the last set of lights.
A good day out, 1 min faster than last year, 2km shorter course but included Bens first cramp stop.
Thanks to Mark and Ben for doing all the work. Very happy to have got through without the back flaring up. Felt like I suffered a lot due to the last couple of weeks screwed up preparation and maybe not as much hill training as last year.
Probably time to put the road bike now and get some serious MTB k's in before ExpAfrica
Started in the 3rd wave since we couldn't get to through to start with the 2nd wave like we were meant to. Pretty easy pace out to the start of the climbing, just sitting with the big group that formed with all the red lights.
Pace felt a bit slow heading up greenmount so we made the mistake of getting ahead of the main group and before long Mark and Ben dropped me as I was red lining a bit too long, which turned out to be the main theme for the day. I was soon picked up by a group and Mark and Ben slowed up for me to catch them at the start of Mundaring Weir Rd.
Lots of struggling to keep up on the climbs through to the 1st lunch stop at Wungong Dam, where the gates either side of the dam wall were conveniently unlocked about 5 mins after we went through there and after the water truck had to reverse all the way back down the hill.
Out to Canning Dam was the usual blast down the hill. Climb back out was looking like it was going to be very painful until Ben stopped to stretch out some cramps, so Ben and I soft pedaled up some of the worst of the climb before stopping to wait for Ben to catch up.
Pace down Albany Hwy was getting a bit hot at times but with Ben and I suffering we eased off a bit and let some other riders go. Eventually got to the 2nd lunch stop and we took a long 53 min break before heading off with a group of about around 10 riders most of who were riding together.
Quite a comfortable pace with the group climbing out past the prison farm. Heading through the undulations to the Hwy I managed to get stuck out on the right when everyone else went from 2 lines to 1, so I pushed up to the front and did a bit of actual work more than once even. Good fun being up the coming down the decent descent to the hwy.
Heading up Hall Rd into Serpentine Dan (Ben) started cramping again, so he said Mark and I should go one since we were in a good group (and Mark was close to the front) and Ben stopped to stretch again.
Still with the Phobos group on Karnup Rd and to pace at the back of the group was very yoyo'ey and very uncomfortable, but the Phobos guys were working well taking turns at the front before peeling off and dropping to the back. Eventually we were all but at the front but the random i front of us was a surger and was hurting everyone until a Phobos guy called for the pace to ease.
We still caught another small group just before the freeway but they all stopped for water so Mark and I went on alone with Mark doing all the work and pushing a brutal pace. We caught another pair after a while and they conveniently upped the pace to drag as along till they stopped at the next water drop.
Mostly Ben doing the work the rest of the way except when we had someone else to rest behind for a while and with what I'll call my right inner quad cramping at times (which was novel) I had to get Mark to ease up a fair bit.
One last cramp cresting Mill Pt Rd before a sprint to the finish to get past a group we'd caught at the last set of lights.
A good day out, 1 min faster than last year, 2km shorter course but included Bens first cramp stop.
Thanks to Mark and Ben for doing all the work. Very happy to have got through without the back flaring up. Felt like I suffered a lot due to the last couple of weeks screwed up preparation and maybe not as much hill training as last year.
Probably time to put the road bike now and get some serious MTB k's in before ExpAfrica