Training Log Archive: timbercompIn the 31 days ending Jan 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2012 #
7 AM
Running 36:30 [3]
shoes: saucony kinvara white
Easy jog into work. Feeling pretty flat most of the run, but strong and had a good cadence going.
Left achilles feels tender after each run, but is good to go by the next. Have been rolling the begeezus out of lower legs recently and its seems to be doing the trick.
Left achilles feels tender after each run, but is good to go by the next. Have been rolling the begeezus out of lower legs recently and its seems to be doing the trick.
6 PM
Cycle commute 20:00 [3]
8 PM
Road Cycling 1:20:00 [4]
Overall kind of a tempo-ish spin, but with one effort that put me way, way into the red. We generally do 4 or 5 sharp efforts on these rides, and last nights last one was up the hill from the loop near the brewery, back the johnston st. Dave and I were refusing to yield and were both a bit shaky afterwards...fantastic!
Monday Jan 30, 2012 #
5 PM
Running 32:00 [3]
shoes: saucony kinvara black
Run home from work. Feeling quite good and free flowing once into it. First time in a while that I've felt like running is automatic and I dont need to think about holding it together
Sunday Jan 29, 2012 #
9 AM
Road Cycling 1:10:00 [3]
Took Ev out for a ride before her first nap of the day, went up Merri creek to the capital trail, over to Nicholson st, then back and along the trail to whatever road it is that I drive on to get to Bell st. Made it up the sharp hill coming south under Heidleburg rd, though I was pretty close to failing and was on the granny with no gears in hand.
Ev feel asleep around that time (HOORAH!) so I cruised around Yarra bend for another half hour or so.
Knowing she can fall asleep on the bike is a massive bonus for us. Hopefully we can do some nice rides with her in the coming weeks.
Ev feel asleep around that time (HOORAH!) so I cruised around Yarra bend for another half hour or so.
Knowing she can fall asleep on the bike is a massive bonus for us. Hopefully we can do some nice rides with her in the coming weeks.
11 AM
Running 40:00 [3]
shoes: saucony kinvara white
It was getting HOT towards the end of this run, and I was starting to feel it too.
I probably push 5% harder pace on this run than i typically have been in the past couple of weeks. I was feeling good without the pram and the ride an hour or so before seemed to have warmed me up. I felt good until the last 3 minutes or so... I had emptied a 750ml bottle by then and i started getting the forehead pulse pounding, so I backed off and trotted home.
I gave myself a hell of a time on the roller afterwards. mostly lower leg work, but a couple of long and supremely painful rolls up each ITB made me feel llike I was doing it right.
I probably push 5% harder pace on this run than i typically have been in the past couple of weeks. I was feeling good without the pram and the ride an hour or so before seemed to have warmed me up. I felt good until the last 3 minutes or so... I had emptied a 750ml bottle by then and i started getting the forehead pulse pounding, so I backed off and trotted home.
I gave myself a hell of a time on the roller afterwards. mostly lower leg work, but a couple of long and supremely painful rolls up each ITB made me feel llike I was doing it right.
Saturday Jan 28, 2012 #
Running (with the pram) 32:00 [3]
shoes: saucony kinvara white
Very, very easy jog with pram and K hanging out along the merri creek trail. Lovely morning for it
Friday Jan 27, 2012 #
8 AM
Cycle commute 20:00 [3]
Easy ride in to work.
I'm feeling kind of smashed at the moment and wonder if my idea of running everyday will gradually get easier, or if I will just grind my self into the ground. Either I need to stop riding as hard, or I need to take a day off running. Or just hang in there and be a bit less weakmo.
I'm feeling kind of smashed at the moment and wonder if my idea of running everyday will gradually get easier, or if I will just grind my self into the ground. Either I need to stop riding as hard, or I need to take a day off running. Or just hang in there and be a bit less weakmo.
5 PM
Cycle commute 20:00 [3]
6 PM
Running 48:00 [3]
shoes: saucony kinvara white
Did 30mins run to a mate's place, played a fair bit of Rfactor2 and Cars. I guess both are still being developed, but they are great! old F1 cars at the old Spa circuit was absolutely unreal.
Anyway, I ran back home about an hour after arriving, and had the packraft and some other goodies on my back which made it up to about 9kg. No tightness, felt good! Felt really good on the first run, too... First time in a while I've had the intuition to run on at a better pace.
Anyway, I ran back home about an hour after arriving, and had the packraft and some other goodies on my back which made it up to about 9kg. No tightness, felt good! Felt really good on the first run, too... First time in a while I've had the intuition to run on at a better pace.
Thursday Jan 26, 2012 #
Running 32:00 [2]
shoes: saucony kinvara white
Easy jog around Fairfiled and Clifton Hill. Found some nice swings and playgrounds that I didn't know existed.
Felt like a bit of a weirdo paying a lot of attention to swings that kids were on, trying to see if they were the "full bucket" style that Ev likes, or a half bucket with chain across the front.
Felt like a bit of a weirdo paying a lot of attention to swings that kids were on, trying to see if they were the "full bucket" style that Ev likes, or a half bucket with chain across the front.
6 AM
Road Cycling 2:03:00 [3]
Ride with LGoh along bits of the old Tuesday night hill ride, which I think is called the Tour de Burbs these days. I prefer the old name. I couldn't remember the course very well, I think its been about 9 years since I rode it, but we did get the right climb up to doncaster shopping town done (and a wrong one) and Burgundy st, which were my favourite two climbs in that ride anyway.
We laid down some effort on Burgundy and it was a good time.
We laid down some effort on Burgundy and it was a good time.
Wednesday Jan 25, 2012 #
7 AM
Cycle commute 20:00 [3]
Legs feeling empty this morning... very, very easy cruise on the ss mtb
1 PM
Running 32:30 [3]
shoes: saucony kinvara black
Dragged myself out despite feeling pretty rotten all morning, and felt pretty OK straight away. Similar to riding tired, I think running tired forces me onto my most efficient stride. Today I felt as though I was landing a fair bit further back on my feet and I feel good for it.
6 PM
Cycle commute 20:00 [3]
Tuesday Jan 24, 2012 #
7 AM
Cycle commute 20:00 [3]
Another hard ride in to work today on the road bike.
Listening to Dongs of Sevotion bye Smog... it used to be my least favourite of their albums, but it has been steadily rising through the ranks. Bloodflow was a good one to finish on.
Listening to Dongs of Sevotion bye Smog... it used to be my least favourite of their albums, but it has been steadily rising through the ranks. Bloodflow was a good one to finish on.
12 PM
Running 30:00 [2]
shoes: saucony kinvara black
lovely run in Flagstaff, pretty much just ten times to the top of the hill, fanning out back down to the border of hte park, twice through 5 "spokes". It was about 5 degrees cooler in there than on the street, I reckon. Lots of people in there running and boxing and stuff... tis a nice place to be on a weekday lunch break.
6 PM
Cycle commute 20:00 [3]
8 PM
Road Cycling 1:15:00 [4]
Hard ride on the Bolue with Steve, Pete and Dave. Dave is proving totally unstoppable, I think was in every move of the night. The ride was excellent combative riding, with a 5 minute swapping turns train practice session thrown in. Dave is holding wheels better with every ride.
I was shot to pieces by the end and was more than happy to grab a beer at the retreat afterwards.
I was shot to pieces by the end and was more than happy to grab a beer at the retreat afterwards.
Monday Jan 23, 2012 #
7 AM
Cycle commute 20:00 [3]
On the Bundy. I keep thinking I will strip it but then want/need to ride it once more. It must go at some point, but i'm not really looking forward to it all that much.
12 PM
Running 31:00 [3]
shoes: saucony kinvara black
Hot in the city, so ran down along the docks at lunch... hot down there, too.
5 PM
Cycle commute 20:00 [4]
Smashed it home on the Bundy. I'm not sure its still taking 20minutes on that bike. Still haven't parted it out but I still plan on it.
Pushing bigger than necessary gears really does remind me of better pedalling form
Pushing bigger than necessary gears really does remind me of better pedalling form
Sunday Jan 22, 2012 #
8 AM
Road Cycling 1:20:00 [3]
Boule laps with Leon and Pete. No real attacking moves this morning, just some nice longer drives with great chatting about TDU, 1" steerers and the ACI of cricketers who drive Ferraris.
Stopped at Cibi afterward for coffee... what an island of serentiy that place is! If only it opened earlier.
Stopped at Cibi afterward for coffee... what an island of serentiy that place is! If only it opened earlier.
9 PM
Running 35:00 [3]
shoes: saucony kinvara white
Still warm out at 9pm tonight, carried a bottle and finished it in 30mins. Felt rubbish until the last 5 minutes, but happy to have three days in a row up.
Saturday Jan 21, 2012 #
2 PM
Running 35:00 [2]
shoes: saucony kinvara white
Easy run with the pram and rest of the fam... Was hotter out than i thought it would be. Brought in reinforcements this morn to give us time to sleep in... Slept til 11! Feeling wonderful
Friday Jan 20, 2012 #
Cycle commute 40:00 [3]
Running 30:00 [3]
shoes: saucony kinvara black
8 or so times up and down the hill in flagstaff. Hadnt thought about a run til i left for lunch... Avg sleep time this week was about 4hrs, but i need to start pushing regardless! Felt quite nice on this easy run
Thursday Jan 19, 2012 #
Cycle commute 20:00 [3]
Missed this Thursday morning ride. Pete was out and did 3 laps, the hell-man! Met him for coffee near the office afterward. Might get out this weekend to make up for it, with a bit of luck
Cycle commute 20:00 [3]
Wednesday Jan 18, 2012 #
Cycle commute 40:00 [3]
Tuesday Jan 17, 2012 #
Cycle commute 40:00 [3]
8 PM
Road Cycling 1:30:00 [4]
Warm night on the boulevard. We had Pete, Leon, Steve and myslef out and itw as a great time. A couple of laps at pretty normal tempo and then two climbs of Yarra St. Yarra St is one that I've heard people talk about for years, but I hadn't been tempted onto it until last night. I surprised at how short and un-steep it was.
Monday Jan 16, 2012 #
Cycle commute 40:00 [3]
After a v quiet weekend exercise wise (not driving-wise, for sure) I felt fantastic on the bike this morning! Getting the holeshot up Lonsdale light after light after light... I heard that Jared Graves was eating his heart out a lot.
Sunday Jan 15, 2012 #
Cycle commute 40:00 [3]
Commute on a Sunday! Booo! But the weather was great and I got a heap done.
Friday Jan 13, 2012 #
7 AM
Cycle commute 20:00 [3]
On SS MTB and listening to System of a Down. A good time was had by all.
12 PM
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: saucony kinvara black
Easy jog to and from pool with Kibs and JWS. JWS had some good form in the pool. Thinking I might do one of these on my own each week to get more pace happening.
Swimming 10:00 [3] 0.6 km (16:40 / km)
Nice swim in cool and windy conditions, bit of rain at times. It was nice and warm in the water.
Sushi afterwards was total rubbish! I need to stay more loyal to "my place".
Sushi afterwards was total rubbish! I need to stay more loyal to "my place".
Thursday Jan 12, 2012 #
6 AM
Road Cycling 1:40:00 [4]
Ride with Dave and Steve... its all coming together on this ride!! We tapped out a nice solid tempo for the first lap, with Dave practicing following as closely as possible. We actually gathered 3 or 4 other riders onto the back during the first lap. On the second lap we lit it up and practiced swapping turns. Steve dropped back pretty quickly, but Dave did v well.
There was a lot of debris on the road from a pretty windy night, and pointing everything out would have meant riding with one hand for 75% of the time, so when we went around a stick and pointed it out late, I felt bad for the guy following when I heard him smash over it. At the turn around I apologised and it turned out he was test riding the bike (a very nice Moots). He was speaking with an accent so I figured "test ride" meant "taking back to Europe" so I didnt feel too bad for him.
There was a lot of debris on the road from a pretty windy night, and pointing everything out would have meant riding with one hand for 75% of the time, so when we went around a stick and pointed it out late, I felt bad for the guy following when I heard him smash over it. At the turn around I apologised and it turned out he was test riding the bike (a very nice Moots). He was speaking with an accent so I figured "test ride" meant "taking back to Europe" so I didnt feel too bad for him.
6 PM
Cycle commute 20:00 [3]
Fast ride home on the great Bundiny
Wednesday Jan 11, 2012 #
7 AM
Cycle commute 20:00 [4]
Pushed a fair bit today on the way to work, especially up Lonsdale toward William where I was a mess of lactic acid. Had two face-offs with cars. Looking forward to getting back to Canberra's bike paths!
12 PM
Running 59:00 [3] 12.0 km (4:55 / km)
shoes: saucony kinvara black
hard to say how far I went at lunch... the GPS jumped around a lot once I got back into the CBD, but I think I was averaging about 7:50/mile.
Anyway, it was through Royal Park and over to Princes Park. I was trying desperately to find the hills that 007 took us on a few MFR Mondays ago, but failed. I was over the back of the hockey centre and felt like I was close. It was great to keep it moving for the hour... it started to pour very cold rain about one minute from the office. Perfect timing!
Still feels like an hour is a long run... not really up to scratch at the moment.
Anyway, it was through Royal Park and over to Princes Park. I was trying desperately to find the hills that 007 took us on a few MFR Mondays ago, but failed. I was over the back of the hockey centre and felt like I was close. It was great to keep it moving for the hour... it started to pour very cold rain about one minute from the office. Perfect timing!
Still feels like an hour is a long run... not really up to scratch at the moment.
Tuesday Jan 10, 2012 #
7 AM
Running 31:00 [4] 6.7 km (4:38 / km)
shoes: Nike LunarFly
Started out pretty slow today, but pushed on at the corner of Brunswick and Alexandra into the city. Back in the lunarflys for something different and they felt pretty fast, but a little hard. Great for downhills, though. I think I will stick to the Kinvaras for a while though.
Monday Jan 9, 2012 #
8 AM
Cycle commute 20:00 [3]
Jim Bundy.
Saturday Jan 7, 2012 #
5 PM
Packrafting (surf beach) 1:30:00 [4]
An hour and a half at Rye back beach. Paddle tethered to raft, no back rest. Was perfect at about 5ft, the raft could push through the lip on waves even as they were breaking at that height, but at 6 to 7ft we were getting flipped each time we tried to get out the back. Hitting waves head on was probably more fun than riding them (which was just being pushed sideways... the raft was v difficult to keep straight in the wash) but retreiving it from the rocks at the beach was a bit hairy.
It was another tick in the versatility box of the denali lama :) And a great workout.
It was another tick in the versatility box of the denali lama :) And a great workout.
Friday Jan 6, 2012 #
7 AM
Cycle commute 20:00 [3]
Normal commute, sans headphones. Feeling tired and weary this morning and not sure why... probably lack of running.
12 PM
Running 25:00 [2]
shoes: saucony kinvara black
To and from North Melbourne pool. Easy pace.
Swimming 10:00 [3] 0.6 km (16:40 / km)
Lovely sunny but not sweltering day here. After a run and a bit of a warm up in the pool, I thought I'd test what pace I am swimming at. I did 200m at what I thought would be about 1km pace and came in on 3.02, which was about 10seconds faster than I thought I'd be. I was probably pushing a bit harder than I could for a km, but I've swum a lot slower than this for a lot more effort in the past. Will aim for a km TT soon and try cracking 15mins as it is my standard test for moving ok in the pool.
Thursday Jan 5, 2012 #
6 AM
Road Cycling 1:30:00 [3]
Ride with Steve on the Boule. He is already at least 10% on the new rig, so in the coming weeeks I'm expecting this ride to amp up in intensity. As it was, we rode a solid tempo most of the way, with a few efforts on the hills... He and the Focus get the jump on me every time. Its inspiring me to get the Klein finished so I have quicker gear changes and the snap acceleration that he does.
Again, finished up with french toast at Marios. A trio of Italo Australian riders were there... it reminded me of the old days watching the crits on the teardrop at Johnston st section of yarra bend. They all had V nice, albeit new, bikes.
Again, finished up with french toast at Marios. A trio of Italo Australian riders were there... it reminded me of the old days watching the crits on the teardrop at Johnston st section of yarra bend. They all had V nice, albeit new, bikes.
6 PM
Cycle commute 20:00 [3]
Fast ride home on the roadie. Showed em all who rulz
Wednesday Jan 4, 2012 #
Cycle commute 20:00 [3]
In the rain this morning, felt nice and cool after a hot few days and nights.
My right foot was tightening up like crazy yesterday, not sure if it was from jumping around in the pool on Monday or not... but it was a flash back to the fascia problems I had a couple of years ago. This morning it was feelign fine after some pretty strong stretching before bed.
My right foot was tightening up like crazy yesterday, not sure if it was from jumping around in the pool on Monday or not... but it was a flash back to the fascia problems I had a couple of years ago. This morning it was feelign fine after some pretty strong stretching before bed.
Tuesday Jan 3, 2012 #
Cycle commute 20:00 [3]
Checked out Steve's new Izalco on the way home. He will be a force on the Thurs morning rides from now on... I hope.
7 AM
Cycle commute 20:00 [3]
Nice to get back on the bike, and good to get out of bed on a hot morning! Our house is seriously lacking in both the insulation and air conditioning depts.
I've got a ripped up toe from playing a solid two hours of "keepings off" in the pool yesterday. It was a good chance to wrestle the in-laws.
I've got a ripped up toe from playing a solid two hours of "keepings off" in the pool yesterday. It was a good chance to wrestle the in-laws.
Monday Jan 2, 2012 #
8 AM
Running 40:00 [3]
shoes: saucony kinvara white
Saw another tiger snake along the yarra today, this one crossing the bike parh under the eastern. The morning was already hot at 8am and the run was a bit sluggish, but happy to have squeezed it in.