Training Log Archive: EvoIn the 7 days ending Jul 14, 2008:
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Monday Jul 14, 2008 #
MTB Ride 51:23 [3]
slept:4.5 shoes: Specialized Mtb
Morning ride to work though was tossing up if to or not.Glad i did. Nice out unlike rest of the week will be apparently.
MTB Ride 54:34 [3]
shoes: Specialized Mtb
Arvo ride home a slight longer way by need.
run(pram) 46:13 [3]
shoes: Asics Gel 1110
Evening pram run out to just past Maylands police complex via the river bp and back pushing H'y who enjoyed his chocolate teddies and milk.
Sunday Jul 13, 2008 #
Event: Killamunda Challenge
Run race (Killamunda-Bridges run) 34:30 [4] 9.3 km (3:43 / km)
slept:5.5
Wasnt really sure how i was going to tackle the run as wasnt feeling that fresh so was just going to see what the others did.Was never going to make much time on the others if at all no matter what i did.
Anyway Ricky took of at the start so i sat in behind him for a short time then thought id see what he had and moved up beside and then to the front and was expecting Fletch,Tooms to do the same but didnt see them both.Taking it easy i later heard.Slowly heard Rickys feet noise fade back and nothing else coming.
Held a pretty good pace for most of the run with a slight cut back in pace now and then as knew it was a long day ahead.Had a peep when going over the Causeway to view the others and saw Fletch not that far back and couldnt spot the others.
Was pretty happy with my as ran hard the day before.Felt comfortable most of the way as well which was good.
Anyway Ricky took of at the start so i sat in behind him for a short time then thought id see what he had and moved up beside and then to the front and was expecting Fletch,Tooms to do the same but didnt see them both.Taking it easy i later heard.Slowly heard Rickys feet noise fade back and nothing else coming.
Held a pretty good pace for most of the run with a slight cut back in pace now and then as knew it was a long day ahead.Had a peep when going over the Causeway to view the others and saw Fletch not that far back and couldnt spot the others.
Was pretty happy with my as ran hard the day before.Felt comfortable most of the way as well which was good.
Road bike race (Quintanna Roo) 1:33:00 [4] 49.1 km (1:54 / km)
Ride from the city to Flynn rd out Gorrie-Lakes area.More to follow when time permits
MTB Ride (Avanti-Rons) 16:00 [5] 6.95 km (2:18 / km)
shoes: Specialized Mtb
Short ride from Flynn rd to the O area.Legs(glutes,hammies) were screaming at the start of the ride.Not really sure of the time taken or no idea really so guessed a time on what the others did.Nice down hill sections though.Felt pretty weird changing from a TT bike to a bike with handle bars up near my head.
Bush Orienteering race (Yeta Springs) 1:14:32 [4]
shoes: Teva cross country
The wording "Bush Orienteering" should be used very loosely in the txt of my event as did next to nil Orienteering while i was out there.Was a good hard run to finish off the event though and learnt the kinda pace to map reading skills you need to get any where over here and iam a lond way off.Will fill in more details of the O section when able.Many thanks To Tooms,MTBJen and Johns father for alot of organising.
All of my times for each leg dont include transition times as dont have a clue but spent may be a couple of minutes at T1 and T2 and abit longer T3 plus the run to the start triangle
All of my times for each leg dont include transition times as dont have a clue but spent may be a couple of minutes at T1 and T2 and abit longer T3 plus the run to the start triangle
Saturday Jul 12, 2008 #
Road bike (Quintanna Roo) 40:12 [3] 21.9 km (1:50 / km)
slept:6.5
Part Painathlon training run through of some of the legs.Left late to get to Orangegrove to avoid getting soaked in a down pour so had to ride alot faster than i wanted too and then was a few mins late but the others were still there at least.
Run 27:34 [3]
shoes: Teva cross country
Run at Orangegrove over the Quad cruncher and valleys run of the painathlon event.Ran at a reasonable pace to get up the actual hills part of the run and certainly is pretty steep and will pretty dam hard come event day after doing the other legs before hand.The valleys run is much easier of the two.Not that easy going down the quad run as well.
Road bike 46:34 [2] 20.75 km (2:15 / km)
Pretty easy ride to Canning bridge with the others and one girl had her mtb which was a pain,she wont make it on the day iam sure as she was slow as.Lots of cars on the road.
Run 26:12 [4] 7.2 km (3:38 / km)
shoes: Teva cross country
The 2nd stupid thing i did today after riding hard to Orange Grove was belting out a hardish run around the Canning-Mt Henry bridges loop as didnt want Ralph to beat me.Did an extra bit going under Canning Bridge the over then under again when you dont have to as Jonno told me after.
Road bike (Quintanna Roo) 28:54 [2] 11.34 km (2:33 / km)
Easy ride with the others to the city then home as wasnt doing Jacobs.
Had a good chat to Jonno about the event along the way.
Had a good chat to Jonno about the event along the way.
Friday Jul 11, 2008 #
MTB Ride (Avanti-Rons) 57:26 [3]
slept:4.0 shoes: Specialized Mtb
Morning ride into work.Was kinda hoping to see rain every where on the radar to give me some reason not to ride.Was ok once got going though and was pretty warm.
Run 45:33 [3]
shoes: Asics Gt-2090
Run to Gwelup lake and around a few of the tracks there for some place different.Got wet in the last k.
Lower half and lower back pretty sore which seems to mainly come after doing harder type bike rides like on Tuesday.
Lower half and lower back pretty sore which seems to mainly come after doing harder type bike rides like on Tuesday.
MTB Ride 58:45 [3]
shoes: Specialized Mtb
Ride home with abit extra added.Pretty cold at times and wet.
Thursday Jul 10, 2008 #
Run 31:12 [3]
slept:4.5 shoes: Asics GT-2100
Short run around Karrinyup.
Road bike (Quintanna Roo) 1:10:37 [3] 34.65 km (2:02 / km)
slept:4.0
Evening freeway bike path ride from South lake to near the end with the group i rode with a few weeks back except none of them turned up,typical Perth people a little bit of rain of which there was none on the ride anyway though i dont know how with the forcast that was given and they dont come.Did get wet on the first part of the ride to get to the ride though but after that was perfect.Only rode to Thomas rd.Nice little head wind on the way back and quite dark in places making it hard to see with just using my flicking lights.Few rabbits around also making it abit "Hairy"
Wednesday Jul 9, 2008 #
Run 1:03:35 [3]
slept:5.0 shoes: Asics GT-2100
Run to Triggs beach via parts of the Triggs bush tracks then sand run south to dog beach carpark south of Brighton and back.Quite warm running back with breeze behind.
Missed the ride in this morning as slept in for the 1st time in ages,rained anyway i think and at only that time so far today.
Late nights watching the tour making it harder to get up at 4.30am
Missed the ride in this morning as slept in for the 1st time in ages,rained anyway i think and at only that time so far today.
Late nights watching the tour making it harder to get up at 4.30am
Tuesday Jul 8, 2008 #
MTB Ride 25:47 [2]
slept:5.0 shoes: Specialized Mtb
Ride to TBE to get my bike fixed maybe?depending on price.
Run 44:16 [3]
shoes: Asics Gel 1110
Run back from bike shop in Osborne park and did abit extra on the Triggs bush land tracks as was getting back to quick.Ran with a pack as well though not that heavy.
MTB Ride (Avanti (Rons)) 1:31:12 [3]
shoes: Specialized Mtb
Rode out to the Narrows via riverside drv and was going to ride a few sand tracks in Kings park till a last minute change of mind and decided on the freeway bp to Mt Henry and some harder efforts chasing roadies which i havn't done for ages and was always good value.
Managed to get one guy all the way to just past the bridge at MT Henry though not at top,top speed but a good pedal all the time pace +surges now and then and with luck have it 2came past heading north just after that finished though had to turn around and catch them 1st.Heading north was a little harder for some reason but managed to stay on and didnt get any free wheeling time which is what i wanted.Front wheel was only at 20psi as well after pumping it part up after a flat on Riverside drv.
Returned home via South Perth side and a small effort there when a bloke passed me with a baby seat on the back(minus the baby).He turned off part the way down.
Managed to get one guy all the way to just past the bridge at MT Henry though not at top,top speed but a good pedal all the time pace +surges now and then and with luck have it 2came past heading north just after that finished though had to turn around and catch them 1st.Heading north was a little harder for some reason but managed to stay on and didnt get any free wheeling time which is what i wanted.Front wheel was only at 20psi as well after pumping it part up after a flat on Riverside drv.
Returned home via South Perth side and a small effort there when a bloke passed me with a baby seat on the back(minus the baby).He turned off part the way down.