Training Log Archive: on-the-waveIn the 31 days ending Oct 31, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||
Thursday Oct 31, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Commute, very easy spin, need to get over feeling tired.
5 PM
Paddling tempo 54:00 [3] 10.0 km (5:24 / km)
Steady tempo down to studley park, didn't to intervals with group as still working on fitness. Feeling more comfortablein the boat as fitness gets back. nice spring evening paddle a bit of wind but felt good.
7 PM
Cycle 50:00 [3] 20.4 km (2:27 / km)
Commute to paddle and then on to home. Very Easy spin.
Wednesday Oct 30, 2013 #
6 AM
Cycle 46:47 [3] 20.3 km (2:18 / km)
slept:7.0 weight:75kg
Commute easy, some tempo but legs still a bit dead.
Bike computer battery died on Thursday last week so attempt to roll the trip distance was a bust (as expected).
Annual km's at 5,234 with two months to go. Will have to average 250 per week to make 7,000???
Bike computer battery died on Thursday last week so attempt to roll the trip distance was a bust (as expected).
Annual km's at 5,234 with two months to go. Will have to average 250 per week to make 7,000???
6 PM
Cycle 54:30 [3] 22.1 km (2:28 / km)
Commute + yarra boulevard, easy spin, feeling flat.
Tuesday Oct 29, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
slept:8.0
Commute - Easy
5 PM
Paddling 1:10:00 [3] 10.0 km (7:00 / km)
Started with group (13 boats). but dropped off and just did steady down and back. Turned at boathouse.
7 PM
Cycle 50:00 [3] 20.4 km (2:27 / km)
Commute after paddle, easy spin.
Monday Oct 28, 2013 #
6 AM
Note
slept:3.5 weight:74kg (rest day)
Terrible night, couldn't sleep, could be dehydrated as weight down a kg.
Sunday Oct 27, 2013 #
10 AM
Cycle race 2:00:40 [5] 25.2 km (4:47 / km) +501m 4:21 / km
ahr:156 max:175 weight:75kg shoes: Carve Pro MTB
2nd mtb race and bit easier course, however it was challenging in the wet.
Almost missed the start getting lost on the track for a few minutes. Fortunately found the round and made it back 5 minutes before the start.
Started at the back of B and tried to get into it at a steady pace. Much better strategy that fighting it out in the group at the start. The slower start proved much better i could maintain HR at above 160 consistently through the race. Hit a HR of 175 which is pretty close or at maximum.
After the first loop I had a good sense of the track and it went pretty smoothly. No falls this time and only one section of slippery boardwalk at 45° incline that I had to walk. Don't think it was rideable.
Some good gradients and even in the wet I made it up all of them without walking. Passed a few faster riders by staying on the bike up the really steep sections. Satisfying even though I get re-passed after.
4 Laps in all and positive splits except for the last lap. I planned on 2 Hrs and hit it almost spot on.
Almost missed the start getting lost on the track for a few minutes. Fortunately found the round and made it back 5 minutes before the start.
Started at the back of B and tried to get into it at a steady pace. Much better strategy that fighting it out in the group at the start. The slower start proved much better i could maintain HR at above 160 consistently through the race. Hit a HR of 175 which is pretty close or at maximum.
After the first loop I had a good sense of the track and it went pretty smoothly. No falls this time and only one section of slippery boardwalk at 45° incline that I had to walk. Don't think it was rideable.
Some good gradients and even in the wet I made it up all of them without walking. Passed a few faster riders by staying on the bike up the really steep sections. Satisfying even though I get re-passed after.
4 Laps in all and positive splits except for the last lap. I planned on 2 Hrs and hit it almost spot on.
Saturday Oct 26, 2013 #
11 AM
Cycle 45:00 [3] 5.0 km (9:00 / km)
Taking K, A & S for easy ride around the BBN mini-loop and test ride after a bit of maintenance on the MTB. Straightened disk rotor and trued wheel.
Friday Oct 25, 2013 #
9 AM
Note
Spent most of the day in hospital with K.
Thursday Oct 24, 2013 #
7 AM
Cycle 1:05:00 [3] 26.0 km (2:30 / km)
Protesting agin to day so took an easy spin out and back along bike path to willsmere and back. A few tempo spins on the flat and down hill. mostly light.
Wednesday Oct 23, 2013 #
6 AM
Note
(rest day)
A little warmer but a very wet day ahead, another good day to rest.
Tuesday Oct 22, 2013 #
6 AM
Note
(rest day)
Cold and raining, a good day to rest.
Monday Oct 21, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Commute, easy
5 PM
Paddling 15:00 [1] 2.0 km (7:30 / km)
Paddle lesson for Matt, mostly sitting on the steps. Got to cold so got in for 15 minutes of loops.
6 PM
Cycle 50:00 [3] 20.0 km (2:30 / km)
Commute after paddle, easy recovery
Sunday Oct 20, 2013 #
Event: Rock Hop 3 hour MTB Enduro
1 PM
Cycle race 3:09:00 [5] 30.7 km (6:09 / km)
ahr:151 max:165 weight:75kg
First MTB race.
4 Laps, 03h05, 14th 3 hour solo Mens.
Very Technical course and hilly. First lap started really fast and struggled to keep heart rate under 160 which is too fast for me.
Dead at the end of 3 hours, but will do it again soon.
4 Laps, 03h05, 14th 3 hour solo Mens.
Very Technical course and hilly. First lap started really fast and struggled to keep heart rate under 160 which is too fast for me.
Dead at the end of 3 hours, but will do it again soon.
Friday Oct 18, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Commute, easy spin, no effort recovery.
5 PM
Cycle 50:00 [3] 22.0 km (2:16 / km)
Commute + Yara Boulevard. Easy Spin recovery.
Thursday Oct 17, 2013 #
10 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Late start as there were protestors again today. Strategy was to get in early or stay away till 11. No way I was getting in early after late night at the show.
Need two days of good recovery so very light spin. Wasn't easy in 50km/h head wind.
Tree was down over the path in same place last night I was worried a tree would get blown down during the ride.
Need two days of good recovery so very light spin. Wasn't easy in 50km/h head wind.
Tree was down over the path in same place last night I was worried a tree would get blown down during the ride.
5 PM
Paddling 1:10:00 [3] 10.0 km (7:00 / km)
Slow warm-up to the freeway straight. On leg on my own and then the group showed up. About 7 boats in all. Did the intervals, but not hard, just hung off the back and pulled out of the last one.\
In all did the same with the extra one I did at the start.
Good to be paddling again. Love the feeling having finished the session on a Thursday and know that it's done for the week.
Arrived back at the boathouse with no key and had to stand in the cold for 10 mins til the others showed up. didn't warm up till I got home and showered.
In all did the same with the extra one I did at the start.
Good to be paddling again. Love the feeling having finished the session on a Thursday and know that it's done for the week.
Arrived back at the boathouse with no key and had to stand in the cold for 10 mins til the others showed up. didn't warm up till I got home and showered.
7 PM
Cycle 1:00:00 [3] 20.0 km (3:00 / km)
Easy recovery ride home after paddling. Super cold, beautiful sunny arvo, but freezing westerly wind, must be straight of the southern ocean.
Felt great to get the ride and paddle in, even though my feet were numb from the cold and the wind just cut through everything, it was one of those days when you just love what you do.
Felt great to get the ride and paddle in, even though my feet were numb from the cold and the wind just cut through everything, it was one of those days when you just love what you do.
Wednesday Oct 16, 2013 #
6 AM
Cycle 1:02:00 [3] 25.2 km (2:28 / km)
Ride2Work day. Took an extended route and visited 3 breakfast stops. First in box hill, then onto Chandler stop and finally the convent.
Pretty cool morning, lots of other bikes out on the path.
Pretty cool morning, lots of other bikes out on the path.
4 PM
Cycle 50:00 [3] 20.0 km (2:30 / km)
Normal commute as had to get home in time to get into city for show.
tired after this mornings nearly 2 hour breakfast crawl. and windy as hell, actually blown across the path near Bulleen at golf course road crossing.
tired after this mornings nearly 2 hour breakfast crawl. and windy as hell, actually blown across the path near Bulleen at golf course road crossing.
Tuesday Oct 15, 2013 #
6 AM
Cycle (Cycle Easy) 1:20:00 [4] 22.0 km (3:38 / km)
Excitement, got to work to be faced with a protest blockade of the office. Also front shifter cable snapped on way in (only ±5000km's on it???), so used the time to ride to 99 Bikes. $14 for two shifter cables, ouch. That's why I buy online, LBS's you have your selves to blame. Used to pay $1.99 for shifter cables in Canada.
So a bit longer ride, more spinning than usual (Small ring only), but a lot of standing around in the Melbourne cold.
So a bit longer ride, more spinning than usual (Small ring only), but a lot of standing around in the Melbourne cold.
5 PM
Paddling tempo 1:05:00 [3] 10.0 km (6:30 / km)
Started with the group but didn't bother with intervals, just went for a tempo run to Studley park boathouse and back. No gps or timing but felt a comfortable 5:30/Km.
Must get back to at least twice per week to feel comfortable in the boat.
Must get back to at least twice per week to feel comfortable in the boat.
7 PM
Cycle 50:00 [3] 20.0 km (2:30 / km)
Ride home after paddle. Felt much better than last week.
Monday Oct 14, 2013 #
6 AM
Note
(rest day)
Chicken out due to rain. Lets call it a rest day.
Saturday Oct 12, 2013 #
7 AM
Cycle 2:55:24 [3] 50.1 km (3:30 / km)
shoes: Carve Pro MTB
MTB loop through mullum mullum to tikalara, candlebark, 1.5 x Hans loop and main yarra trail to eastern freeway trail.
Felt pretty good was fine at the end of three hours.
The 2 x recovery ride days Thursday Friday worked well.
Felt pretty good was fine at the end of three hours.
The 2 x recovery ride days Thursday Friday worked well.
Friday Oct 11, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Commute, Cold this morning, come' on summer.
Another recovery, think its working.
Another recovery, think its working.
5 PM
Cycle 55:00 [3] 22.0 km (2:30 / km)
Commute + yarra boulevard
super recovery ride will find out tomorrow if its working.
super recovery ride will find out tomorrow if its working.
Thursday Oct 10, 2013 #
7 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Commute
Trying to keep it to recovery ride so I have something for the week-end.
Trying to keep it to recovery ride so I have something for the week-end.
Cycle 55:00 [3] 22.0 km (2:30 / km)
Commute + Yarra Boulevard
Super easy recovery, all spinning and no efforts. Plan to do the same tomorrow and hopefully feel great for week-end ride.
Super easy recovery, all spinning and no efforts. Plan to do the same tomorrow and hopefully feel great for week-end ride.
Wednesday Oct 9, 2013 #
6 AM
Cycle 45:00 [3] 20.0 km (2:15 / km)
Had the strava on to check distance and time. Timing is right but distance is 20 not 21. 22 with boulevard.
5 PM
Cycle 55:00 [3] 22.0 km (2:30 / km)
Commute + Yarra Boulevard
Tuesday Oct 8, 2013 #
6 AM
Cycle 45:00 [3] 21.0 km (2:09 / km)
Regular commute. Too many pedestrians out walking on the bike path. Runs ins with dogs and pedestrians. etc. Bring back winter.
Attempting to clock (9,999 km) my trip computer on the commuter. Passed 4,000km last night. I know I'll get close and the damn thing will die.
Annual bike distance currently at just under 4,700km. Will have to lift my game if I want to meet my target of 7,000 for the year.
Attempting to clock (9,999 km) my trip computer on the commuter. Passed 4,000km last night. I know I'll get close and the damn thing will die.
Annual bike distance currently at just under 4,700km. Will have to lift my game if I want to meet my target of 7,000 for the year.
5 PM
Paddling 1:10:00 [3] 10.0 km (7:00 / km)
First paddle for about two months. I have lost all the fitness already. Hung with group ignoring the intervals and just plugging along.
Turned at Studley park boathouse. First 5km was about 5.30/km but got gradually slower towards the end.
Turned at Studley park boathouse. First 5km was about 5.30/km but got gradually slower towards the end.
7 PM
Cycle 50:00 [3] 20.0 km (2:30 / km)
Commute.
Absolutely hit the wall after paddle. Had to avail myself of the emergency gel just to get home.
Absolutely hit the wall after paddle. Had to avail myself of the emergency gel just to get home.
Monday Oct 7, 2013 #
6 AM
Cycle 45:00 [3] 21.0 km (2:09 / km)
Commute
5 PM
Cycle 55:00 [3] 22.0 km (2:30 / km)
Commute + yarra boulevard
Sunday Oct 6, 2013 #
Note
No ride this weekend due to major bathroom renos. spent about 25 hours ripping out toilet, new plasterboard, tile underlayment, new toilet, plumbing, rough in basin and new toilet.
Felt like I had been run-over with a concrete truck after.
Leopard crawl under house - 50 times
Toilet bowl lifts - 20
Lifting plasterboard sheets - 20
Breaking openings in brick wall - 30 mins
"Emergency" runs to Bunnings - About 5
Felt like I had been run-over with a concrete truck after.
Leopard crawl under house - 50 times
Toilet bowl lifts - 20
Lifting plasterboard sheets - 20
Breaking openings in brick wall - 30 mins
"Emergency" runs to Bunnings - About 5
Friday Oct 4, 2013 #
6 AM
Cycle 50:00 [3] 22.0 km (2:16 / km)
Commute + Yarra Boulevard
5 PM
Cycle 55:00 [3] 22.0 km (2:30 / km)
Commute + Yarra Boulevard
Thursday Oct 3, 2013 #
6 AM
Note
(rest day)
Raining once again. Not too heavy but enough to convince me to ride. K's Bday as well so would have been a very late start on the bike. With bus only 10 mins late.
Wednesday Oct 2, 2013 #
6 AM
Cycle 45:00 [3] 21.0 km (2:09 / km)
Commute, braving the 50 kph winds and the predicted storms for tonight.
5 PM
Cycle 55:00 [3] 23.0 km (2:23 / km)
Windy commute but forecast storm didn't materialise.
Yarra boulevard + commute
Yarra boulevard + commute
Tuesday Oct 1, 2013 #
6 AM
Note
(rest day)
Woke up to pouring rain and dismal forecast. Bussing it today. Also finding if I don't rest at least 1 weekday I am too tired to ride weekends.