Training Log Archive: coady

decided to see how bad/good it is to ride to work (usually a 25 km drive down M7 and M2)
since the M2 is closed there is a detour that takes you near Paramatta (add 5kms and a few hills)

rather than a typical ride, it seemed more like intervals ..
8km warmup - M7 cyclepath
7 km intervals - stop-start down old windsor road, way too many lights
7 km Hill - slow gradual climb, some steeper bits
8km warmdown - zig-zag through back streets of Epping

only saw 3 other bikes on the M7 path, none either way on the M2 detour ?!?

back to home, but in the dark.
only 3 wrong turns (and 1 on the way to work)

spent a little less time waiting at lights (a little bit of being on the right side of the road, and also knowing where i needed to go, was able to avoid a few)

the big up hill section was much quicker going the other way.
took it slow early (due to morning ride and weekend runs) but felt good and pushed a little harder for the last 10 km.

lost small amounts of time due to small errors on 2,3,4,6,7,11 and took a gel on the way to 8 (drink plus a 1 minute walk to consume)

started at an easy pace and never felt as tired as yesterday, but did start to cramp on the 3rd last control
the last 3 controls were down hill so I didn't feel to bad even at the finish.

liked the map, felt at 1/2 way I was able to trust the tracks, even the minor ones (I haven't felt that way on many sydney maps)

uploaded GPS to Routegadget (3rd time lucky)

I was very impressed with the event (maps, courses, admin, results, splits+routegaget) well done to the Newcaslte club!

Long Hard 1/2 - Splits

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'
 

not a bad run, small error on 2 (20 secs?)
a few minor route indecisions, or non optimal routes (loss of 5 secs each?) at 4,12,14,15,21
needed to stop to read the map for 20 (tried running, then walking but couldn't tell if there was a passage before the uncrossable wall since the line from 20-21 was hiding the detail.

started 1 minute behind Fedor, noticed him a few times in the distance but closed in on him around the late teens, we had different routes for 15,19,20 but with similar split times, over took him @21 when I went low and he went high.
GPS uploaded to Routegadget.

started out pretty hard, didn't feel too bad but there wasn't much left in me at the end.
navigation was generally good. I got a little lost at #2, but looking at the splits, I didn't do so bad.
and then ..
bad error on #19, should have been looking for dry ditch, while I misread it as earth wall, crossing the path, thought it should have been very obvious, when I decided I had overrun it started looking for the next one on the left (again wall not ditch), then realised if I missed the first feature, why do I assume I will see the second, assumed it wasn't an earth wall ..
.. ran a little further and noticed a small track crossing the larger track I was on, only problem is there is no other sign of any other track at all, but the track I am on does go off the map, ran a little further ..
... then I decided I hadn't ran of the map but had definitely ran further than I should, decided to take a baring into the bush and then turn left and try to find the control, I found a watercourse which turned into an erosion gully, I followed this for the small chance there was a control on it (as you do), got to then end and nothing, looked at the map and decided the small track I saw was actually a watercourse and this turned into the erosion gully, made a quick check that everything else seemed ok then took a baring straight to the control (I think I got lucky as relocating would have been another 4-5 mins?)

won by 2 1/2 mins over Andrew Morris who beat me in the morning sprint ..

the course was the same as NOL1 up to control 15, if I was running that I would be pos 30/36, 30 seconds in front of Andy Hill
(Note .. the other 4 common controls his 7:08 pwns my 14:36)
GPS uploaded to Routegadget

C • on the course 2

Hard 1/2/3 - Splits

Middle Hard 1/2 - Splits

interval training
400 warmup
400 sprint, 400 jog
3x20m sprint, walk back
400 sprint,400 jog
100 sprint, 80 jog, 20 walk
100 sprint, 80 jog, 20 walk
100 sprint, 80 jog, 20 walk
200 sprint, 100 jog, 100 sprint (this is where i died), 30 sec kill drill (10x10 sprint with throwing disc at each end)
200 sprint, 100 jog, 100 sprint, 30 sec kill drill (unable to sprint now)
throwing
warm down
cool down + stretches in pool