Training Log Archive: fletch

Ride from home down to freo for the bike leg of a corporate triathlon that I was roped into as a late replacement, the 10km race and then home again. Harder than it should have been. Apparently daylight savings ended last night, so I left home at 4:30am and arrived at 5:30am, just to stand around and freeze my backside off for over a hour before naything happened. Felt better than yesterday during the racey bit, but totally spent well before I got home.

Ride to Joondalup sprint race and home again. Felt a bit weak on the way there and awful on the way back. The annoying part was finding out that I'd snapped another spoke, uckled my ri again and it was rubbing badly on the brakes, so I dodn't feel so bad about my health and declining fitness. got home, was so annoyed I went and bought $430 wheels. Hope it s the end of my problems, as my whole bike only cost $550 in the first place...

Race time 15:05 plus a bit of a warm-up and some run-throughsWill check distance later. Good fun, pretty clean. A few hesitations nd possibly some poor route choices, but it's hard to say as I wasn't allowed to keep my map...
Dunno where I finished yet, but I know I was 25 seconds behind Rob J, which given the last few weeks I was pretty happy with. Felt like I wasn't running really fast, but also felt that I couldn't navigate any faster even if I had been feeling better

C • Map 4

Looks like I came second after all in the sprint... but rading others comments looks like I probably had the cleanest run too, o am gonna have to pick up the pace a bit to stay up there...

SAS Sandhills

2x3 + 1 recovery down, 3 minutes between sets

Didn't warm up enough. Chest felt tight after the first one and didn't improve. Felt like passing out at the end, and for a good 10 minutes afterwards. Had to go veryslowly downhillafter the last with my knees almost locked so that my legs didn't buckle.

1:25
1:34
1:34

1:30
1:33
1:39

1:19

(Distance is a very approximate guess)

Slow warmup before sandhills. Should have done some run-throughs. No cooldown as such - only a slow stagger back to the car.

Wish I could say that I'd been exercising but haven't been logging it, but I haven't. Week off. Built some IKEA furniture. Fortunately got an email confirming Caffeinated race and motivation suddenly returned.

Didn't actually do naything - just trying to get AP to display this week so it shows that there was a week where I did nothing...

Had to take a couple of panadol to get out the door, but felt pretty good. Have had some sort of bug the for most of the last week. Generaly feel ok when doing stuff, but have been very tired, sleeping lots and had lots of sinus congestion and headaches.

Paddled same as last week with the whole AR team. First time the 4 of us have paddled together outside of a race. Shows what a professional outfit we're not...

C • professional outfit 1

C • Totals 4

Slow`and uninspired cycle to work. Found out when I got there that my back wheel wasn't on straight and was rubbing badly on the brakes. May explain a little of the sluggishness, but not much.

Home again. Pushed harder and felt much stronger. Significantly faster than this morning despite riding into the seabreeze. Pinched a bike computer off a guy at work. Flt naked riding without it this morning.

Calves and glutes quite sore fro yesterdays short sharp hills session, but nothing to be alarmed about.

Back to Parabolic Hill for the first time in a long time.
2 sets of 3, recovery down plus 30 sec (approx 2:45ish). 3 minutes between sets

1:19, 1:19, 1:23
1:24, 1:25, 1:24

VERY hard work for something so short.

C • Good times 16

Warm-up (slow), downhills (really slow), cooldown (slowed to a walk)

Afternoon paddle with Pete. Worked pretty solidly. Still can't keep up :) but feeling stronger than this time last year - oh yeah - that's right - I didn't paddle at all this time last year...

went from power station to Garrett Rd Bridge and back, thru the channel that goes past the new bit of what I presume is Ascot.

Could have been a good ride if not for the frustration of a puncture, followed by pinching my spare when changing the tyre, followed by the valve stem ripping out of the tube after being patched, followed by patching my original tube and getting going only to discover I still had a leak than required the tyre to be re-inflated about every 45 minutes.
Original puncture at 32km, hopped on the back wheel of a triathlete doing 40km/h for 12 minutes (even took a couple of turns at the front) before stopping to turn round (and reinflate tyre). Must have been a triathlete - he was down on those silly bars, flying o te flat and weak as up even the slightest incline...
Got a couple more rides off roadie types on the way back, one of whom told me at some traffic lights about his 'medium heart rate session' that he was doing though from te frequency he looked over his shoulder I would say he was pretty desperate to drop me. He slowed down at Mt Henry and I got a ride off another bloke from Canning Bridge thru to the narrows. I was just giving up on that one when he sat up and almost stopped. I'll give him the beneft of the doubt and assume that's where he parked his car.

At least those three efforts made the ride a little more worthwhile than the slow blob it may well have stayed if I hadn't flatted, but the few hours sleep I managed last night will probably catch up with me this afternoon.

C • Hills 1

Golf Course time trial again. Happy that I'm improving still, given my lack of running km's in the last month. Unhappy that I didn't have the guts to push hard enough and finished with a bit in the tank. First time ever on this loop I've hit the finish earlier than I expected.

Tooms' Golf Course 5k TT - Splits

Wanted to do a long ride, but bike only has 1 wheel at the moment. Was a bit hot (middle of the day). Foot got a bit achey in the last 15 minutes. Legs felt the end of this, as it was my longest run for about a month.

Felt OK. didn't get so leg-sore from bracing on the foot pedals. Hard work through the chop going past all the water skiers about halfway along. Felt Ok working back into a headwind as long as the water was flat. Better pull the finger out and get out on the ocean some time soon.

Went power station to garret Rd Bridge and return. Bot olnger in distance than it should have been coz I got stuck on the wrong bank at one point and couldn't get back until after the water ski area.