Training Log Archive: BBIn the 28 days ending Feb 28, 2021:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| 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 | ||||||||||||||||||||||||
Sunday Feb 28, 2021 #
9 AM
MTB 1:35:10 [3] 13.7 km (6:57 / km) +331m 6:12 / km
ahr:122 max:165
Tough day at the office for the 1st 2021 MTBO event - at Majura Pines. An area that is pretty rough and steep - it lived up to expectations. Having new wider beam SI Air controls was nice tho - but found out it is not wise to stop at control and try to read the next leg as the SI stick keeps beeping while you are within 1.5 metres. Managed to miss a control - went from 3 to 11 without realising 4 was past 11 and the line was only a few degrees to the right of the one to 11. No hassles as slow on most of the course - had to walk the bike up at least 2 steep hills plus somehow went from 5 to 8 before realising the mistake. Need to read the map more somehow despite it bumping up and down on the bike constantly in this area.
Friday Feb 26, 2021 #
9 AM
MTB 1:32:46 [3] 24.39 km (3:48 / km) +375m 3:32 / km
Peloton of 2 for the arboretum coffee ride - legs feeling tired - time to rest up for the first of the MTBO 2021 series on Sunday.
Thursday Feb 25, 2021 #
6 AM
MTB 28:25 [3] 7.98 km (3:34 / km) +121m 3:19 / km
Car out of action for a few days so had to ride to running training - very dark this early in the morning (actually left closer to 6.30am and did not need lights). Took the quickest route thru the arboretum to the visitor centre to join the run group.
7 AM
Run 27:21 [3] 3.51 km (7:48 / km) +85m 6:57 / km
After riding to run group was pleased to find out today was more theory than practise. A few of the group had ran a hard and hot race in the Snowies on the weekend so perhaps the instructor was a bit easier on them. Anyway some more stepping practise on stairs - lots more other slow motion technique practise followed by short run thrus. Then had about 20 minutes to put theory into practise on the gravel track near the Margaret Whitlam pavilion. Back and forth a few times at varying pace.
8 AM
MTB 27:32 [3] 7.34 km (3:45 / km) +119m 3:28 / km
Ride home after run group - glad it was mainly downhill straight after the run - uphill towards the end tho to col de Warragamba.
4 PM
road cycling 33:09 [3] 10.97 km (3:01 / km) +40m 2:58 / km
And just for fun another ride - this time from home to pick up the car in Phillip - time for a beer.
Wednesday Feb 24, 2021 #
ride with Peter 1:40:40 [3] 40.62 km (2:29 / km) +391m 2:22 / km
Peloton of 4 for a cool and windy ride around LBG. In a radical move we visited a new coffee shop (The Warehouse) in Kingston in the old Causeway area (now known by the more up market name of Kingsborough Village). It is part of a small group of trendy shops built next to the faux Old Woolstore. Info on the Woolstore is here https://www.allhomes.com.au/kingsborough-woolstore...
Coffee was good altho the double expresso was stronger than at 38 - even tho the coffee shop is ran by the brother of the owner at 38. Lots of coffee discussion about landing on Mars - and if there is any rationale for going there.
Coffee was good altho the double expresso was stronger than at 38 - even tho the coffee shop is ran by the brother of the owner at 38. Lots of coffee discussion about landing on Mars - and if there is any rationale for going there.
Tuesday Feb 23, 2021 #
8 AM
Run 56:22 [3] 8.31 km (6:47 / km) +148m 6:14 / km
ahr:122 max:143
Cool southerly breeze set the scene for a run with Grant beside the Molonglo River next to Coombs suburb. Checked out two of the viewing platforms that have been nicely built overlooking natural ponds in the river then ran as far as the Closs Crossing before a short loop in the pine forest then back over the river at Southwell Crossing then back to the start point. Retired to the coffee shop in the new suburb of Denman Prospect which was full of tradies (both in the suburb and the coffee shop) and partook in a nice egg and bacon roll for $6 - pleased they offered a half portion as the normal one had two slices of bacon and two eggs (for double the price).
Monday Feb 22, 2021 #
3 PM
Swim 20:00 [3] 0.3 km (1:06:40 / km) +1m 1:05:34 / km
Arvo swim at Stromlo - very pleasant on a warm day.
Sunday Feb 21, 2021 #
9 AM
O race 34:31 [3] 4.63 km (7:27 / km) +65m 6:58 / km
ACT Sprint series at University of Canberra - made more challenging at 1:4000 scale and early parts of the course in the rabbit warren of laneways in the student accomodation area. Challenging course both technically and physically (the latter due to stairs, long distance and warm conditions). No real slip ups - just needed to be slow at the start to pick the route choices. Bit wide on 14 to 15 which added 3 sets of stairs downwards I could have avoided. Finished a bit over 2 minutes behind the reigning French M60 champ and even further behind Grant Mc.
12 PM
road cycling 29:46 [3] 11.69 km (2:33 / km) +170m 2:22 / km
Recovery session from the sprint - a couple of laps of the crit track then on the new bike path next to Coombs and Wright.
Friday Feb 19, 2021 #
MTB 1:38:19 [3] 23.76 km (4:08 / km) +382m 3:50 / km
ahr:115 max:140
Usual ride to arboretum for coffee starting at the usual time and with the usual suspects. Nearly an unusual situation, however, when we found out the coffee machine was not working but fortunately they fixed it soon afterwards so we did not miss out on the usual shot. Also rode back the usual way thru the usual fast tracks from Dairy Farmers Hill. Enjoyable as usual.
Thursday Feb 18, 2021 #
7 AM
Run 27:03 [3] 3.73 km (7:15 / km) +97m 6:25 / km
ahr:144
Shorter distance at Cadence run group this morning - more of a focus on intervals tho. Did some warm up steps on some decking stairs to get the glutes working - followed by run thrus over about 60 metres (times 4) then a short loop with a 30 metre hill climb (times 3). This was followed by more intervals ( 8* 100 metres) on soft grass and two backwards run up the amphitheatre hill grass (to get the glutes working more) and then more stair steps to finish. Did not always stop the garmin in rest periods between intervals tho.
Wednesday Feb 17, 2021 #
8 AM
ride with Peter 1:50:00 [3] 39.34 km (2:48 / km) +400m 2:40 / km
Peloton of 3 with a non-challenged win on the Dam hill sprint. Into a head wind from the east and cool conditions - had to wear arm warmers. Waited for Vern so he could shout coffee for 5 takers at 38. Stop/start on the way back to Duffy Heights waiting for those that were touristing.
Tuesday Feb 16, 2021 #
8 AM
Run 58:17 [3] 8.0 km (7:17 / km) +220m 6:24 / km
ahr:132 max:146
With Grant from Kambah Pool to Red Rock Gorge and beyond - turned around after 4 kms and back to the start. Quite hilly in parts of this track so hard to maintain even pace (so walked a bit). Saw a few wallabies on the track and some nice views of red rocks on the other side of the Murrumbidgee River. Sore R knee (post Sunday sprint) held up due to a combination of drugs and better running technique.
Sunday Feb 14, 2021 #
9 AM
O race 27:51 [3] 3.92 km (7:06 / km) +20m 6:56 / km
ACT Sprint series at Merici College and Haig Park. 37 controls of which 13 were controls on trees in Haig Park where most trees are planted in close lines and all are mapped individually). The latter controls required carefully compass work to line up the next feature (tree) as I did not have time to read the legend which differentiated between 4 types of trees. One small mistake here where I ran to a tree others were punching at but my control was along the tree row about 3-4 trees further. Perhaps took a slightly longer route choice on some controls in the buildings but main thing was to nail the controls and avoid a mis punch. Noticed I did not have much spring in the legs today - warm running conditions might partly explain this.
Saturday Feb 13, 2021 #
2 PM
road cycling 39:16 [3] 15.25 km (2:34 / km) +194m 2:25 / km
ahr:109 max:133
Short ride to get the heart moving - around edge of Stromlo and edge of Coombs and Wright suburbs then a climb back up to Duffy Heights.
Friday Feb 12, 2021 #
9 AM
MTB 1:40:29 [3] 23.56 km (4:16 / km) +103m 4:10 / km
ahr:103 max:132
Peloton of 3 with Vern trying his new carbon frame after he busted the previous aluminium one. HR confirms it was a sedate ride for me. Zoo single tracks and the nice free flowing single tracks in the arboretum. Everywhere is so green after the rain over the past week or so. Post coffee ride home fast as downhill - did require one stop tho to extract a bee sting from my wrist after I picked up a hitchhiker.
Thursday Feb 11, 2021 #
7 AM
Run 41:24 [3] 5.93 km (6:59 / km) +160m 6:09 / km
ahr:134
Cadence run group. Warm up of 2 kms followed by some step exercises and then 10 run throughs over about 60 metres each to practice technique. Then a tough loop with some terraces thrown in for good measure - only did 3 of these. More talk about how to run properly - then 3 loops up and around and then down the amphitheatre. That was enough.
Wednesday Feb 10, 2021 #
ride with Peter 1:45:00 [3] 40.63 km (2:35 / km) +279m 2:30 / km
Peloton of 4 - won the hill sprint from Brad - helped having the inside line taking the left hander at the top and leaving the attack until the last moment. Overcast and coolish riding conditions were nice - legs felt yesterdays run tho. Coffee discussion was wide ranging - not much sympathy shown for Eddie Everywhere.
Tuesday Feb 9, 2021 #
8 AM
Run 52:31 [3] 8.05 km (6:31 / km) +55m 6:18 / km
With Grant from Chisholm shops in the deep south of CBR - 4 kms of slow run/jog on bike path then turned around and back via intervals (1 minute on /1 minute walk to recover * 8) followed by another slow run back to the coffee shop. Overcast and coolish conditions were ideal for running.
Monday Feb 8, 2021 #
8 AM
road cycling 32:08 [3] 11.23 km (2:52 / km) +96m 2:45 / km
To home after dropping car for its 100,000 km service.
4 PM
road cycling 28:39 [3] 11.11 km (2:35 / km) +74m 2:30 / km
Back to pick up the car and lighten the (digital) wallet.
Sunday Feb 7, 2021 #
9 AM
O race 26:07 [3] 3.4 km (7:41 / km) +30m 7:21 / km
ACT sprint series at Girls Grammar - had to run garminless as left it in Melbourne last weekend (being posted back). So distance and climb a guess - a couple of very small wobbles but the rest was smooth - tricky course with some one way stairs and 3 map flips on a small but complex building area. Enjoyable.
Thursday Feb 4, 2021 #
MTB 1:24:00 [3] 19.93 km (4:13 / km) +67m 4:09 / km
Rail trail from Port Fairy to Koroit and back after pub lunch. Path a bit rough compared to what we have in CBR. Saw lots of dairy cows.
Wednesday Feb 3, 2021 #
10 AM
walking 2:05:00 [3] 6.6 km (18:56 / km) +450m 14:07 / km
To top of Mt Abrupt and back at the edge of the Grampians - great views and lots of steps.