Training Log Archive: shanelIn the 7 days ending Sep 19, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Sep 18, 2011 #
Event: (LDC) Lover's Lane
6 AM
Running long (Bickley Brook hills) 2:13:08 [3] 22.19 km (6:00 / km) +460m 5:26 / km
Met up with Mark Imbert at 6:30 and headed off for a long run around one of he's secret hills loops.
The weather eased off as we started and we stayed dry until I suggested that we may have scared it off, then the rain and wind slowly picked up to storm conditions through the middles of the run.
I had no idea where we were most of the time and after getting most of the climb done early on we maintained chatting pace on the way back.
HRM died halfway through, so it looks like I had a massive heart attack and died, I think it may just be getting some water in it so hopefully it will dry out and work again.
Climb the GPS was showing during the run seems to have been cut back a heap in the upload process, we had supposedly climbed about 700m halfway through, but only did 460m. Still quite a bit more than Thursdays 219m climb.
The weather eased off as we started and we stayed dry until I suggested that we may have scared it off, then the rain and wind slowly picked up to storm conditions through the middles of the run.
I had no idea where we were most of the time and after getting most of the climb done early on we maintained chatting pace on the way back.
HRM died halfway through, so it looks like I had a massive heart attack and died, I think it may just be getting some water in it so hopefully it will dry out and work again.
Climb the GPS was showing during the run seems to have been cut back a heap in the upload process, we had supposedly climbed about 700m halfway through, but only did 460m. Still quite a bit more than Thursdays 219m climb.
Friday Sep 16, 2011 #
6 AM
Road Bike (Commute) 1:40:04 [3] 47.72 km (28.6 kph)
shoes: Road Bike - Giant Defy2 (I thi
Darling Downs to Claremont
Tired legs again, more so than normal in the quads, so trying to maintain speed up the undulations wasn't much fun.
I'd switched off climbing up to the railway flyover approaching Row Hwy, and some bastard went fly past, so I took the bait and tried to catch him, but he had a good 50m or so on me and it was hard to tell if I was closing in or even holding the gap, pretty sure he bailed out at Farrington Rd anyway.
Back to pootle mode the rest of the way, no to sit behind heading up the drag strip, the only options I passed would have been too shameful, either someone with a baby seat on there bike, or a guy with baggy denim shorts.
Stick legs caught me after UWA, so I sat behind for a while, but he was very slow up the pitch after Broadway, so I blasted past on the next hill, looked back at the top and he was a long way off. After blasting the final hill my legs were too dead to get any speed on the downhill run to the finish.
Tired legs again, more so than normal in the quads, so trying to maintain speed up the undulations wasn't much fun.
I'd switched off climbing up to the railway flyover approaching Row Hwy, and some bastard went fly past, so I took the bait and tried to catch him, but he had a good 50m or so on me and it was hard to tell if I was closing in or even holding the gap, pretty sure he bailed out at Farrington Rd anyway.
Back to pootle mode the rest of the way, no to sit behind heading up the drag strip, the only options I passed would have been too shameful, either someone with a baby seat on there bike, or a guy with baggy denim shorts.
Stick legs caught me after UWA, so I sat behind for a while, but he was very slow up the pitch after Broadway, so I blasted past on the next hill, looked back at the top and he was a long way off. After blasting the final hill my legs were too dead to get any speed on the downhill run to the finish.
5 PM
Road Bike (Commute) 1:38:00 [3] 48.24 km (29.5 kph)
shoes: Road Bike - Giant Defy2 (I thi
Claremont to Darling Downs
Heading off along Princess Rd, the tailwind had me thinking I may be in for some good times, but got over the narrows and the wind direction got a bit clearer, westerly/cross breeze, so good times would have to wait till Rowley Rd. So settled into a solid effort trying not to get too far behind par.
About 2 mins behind when I got onto Rowley Rd, and for once the good times actually eventuated. Had finally closed the virtual gap and got the average speed upto 30kph cranking along at 36kph and ...
Darkness, pitch black ... new bike light died without warning, luckily no imminent cars around, tried to turn on my old backup light, had to stop and get off the road. Got the backup light going so I could actually see something, tried playing with the connection on the new light with no luck. So just pootled the rest of the way home under low light conditions.
Heading off along Princess Rd, the tailwind had me thinking I may be in for some good times, but got over the narrows and the wind direction got a bit clearer, westerly/cross breeze, so good times would have to wait till Rowley Rd. So settled into a solid effort trying not to get too far behind par.
About 2 mins behind when I got onto Rowley Rd, and for once the good times actually eventuated. Had finally closed the virtual gap and got the average speed upto 30kph cranking along at 36kph and ...
Darkness, pitch black ... new bike light died without warning, luckily no imminent cars around, tried to turn on my old backup light, had to stop and get off the road. Got the backup light going so I could actually see something, tried playing with the connection on the new light with no luck. So just pootled the rest of the way home under low light conditions.
Thursday Sep 15, 2011 #
12 PM
Running long (Seville Grove - Hills) 2:16:52 [3] 24.0 km (5:42 / km)
ahr:165 max:184
Ventured from Ryans kindy up into the hills. Took along an aerial photo with my planned route marked on it.
Only really two hill climbs, resisted the temptation to take the track that heads around the top of Turner Rd, although may take it next week since I had to descend to cross the lower part of Tunrer Rd then climb back up anyway.
Nice view before the descent to Tonkin Hwy, looking back across Champion Lakes and the seeing the heavy rain out past the lake.
The price of doing the hills section turners out to be a long slog down the Tonkin Hwy Bike path, to eventually get to the sandy/wet/fun section. Thought I may fit in 25km, but turns out it's still slow going through there and couldn't pick up the pace at the end.
Turning the loop up towards Chevin Rd and looping back down parallel to Canning Mills Rd may be fun in the future (in a crazed rogainer sort of way).
Only really two hill climbs, resisted the temptation to take the track that heads around the top of Turner Rd, although may take it next week since I had to descend to cross the lower part of Tunrer Rd then climb back up anyway.
Nice view before the descent to Tonkin Hwy, looking back across Champion Lakes and the seeing the heavy rain out past the lake.
The price of doing the hills section turners out to be a long slog down the Tonkin Hwy Bike path, to eventually get to the sandy/wet/fun section. Thought I may fit in 25km, but turns out it's still slow going through there and couldn't pick up the pace at the end.
Turning the loop up towards Chevin Rd and looping back down parallel to Canning Mills Rd may be fun in the future (in a crazed rogainer sort of way).
Tuesday Sep 13, 2011 #
5 AM
Road Bike (Floreat Renegade) 1:26:42 [3] 45.91 km (31.8 kph)
ahr:167 shoes: Road Bike - Giant Defy2 (I thi
Yay, I think my HRM strap is working again.
Just BB and I this morning. Can't wait for the crowds to come out next week to see the legendary Tooms (and maybe even MTBJen?) in action.
Tried to put in some more early efforts today, but keeping them at a steadier pace and not pushing too hard. Happy to stay on BB's wheel for North Freo and UWA non-sprints (leadouts?). But he kept the pace high heading towards the tennis courts, which stymied my desire to smash it and then get blasted past at the top of the hill, so I was just happy to be able to hang on.
Legs struggled to maintain effort up the undulations back to Floreat.
Just BB and I this morning. Can't wait for the crowds to come out next week to see the legendary Tooms (and maybe even MTBJen?) in action.
Tried to put in some more early efforts today, but keeping them at a steadier pace and not pushing too hard. Happy to stay on BB's wheel for North Freo and UWA non-sprints (leadouts?). But he kept the pace high heading towards the tennis courts, which stymied my desire to smash it and then get blasted past at the top of the hill, so I was just happy to be able to hang on.
Legs struggled to maintain effort up the undulations back to Floreat.
5 PM
Running intervals (Grass Farm loops) 58:24 [4] 9.47 km (6:10 / km)
Just Andre and I running today, with Fletch keeping busy on his wind trainer.
3 laps (med, hard, flat out), jog back recovery plus 30 sec.
10:41, 10:05, 9:47
Andre was still recovering from the weekend and dropped back early. I took it easy for the first with my legs quite tired already. Good improvement on the second rep and finished nicely for the final rep.
Still slower than my best time of 9:28 back in March, on the same day I finally managed to hold on for a full Floreat Renegades ride. But not bad considering this mornings effort on top of Sunday.
3 laps (med, hard, flat out), jog back recovery plus 30 sec.
10:41, 10:05, 9:47
Andre was still recovering from the weekend and dropped back early. I took it easy for the first with my legs quite tired already. Good improvement on the second rep and finished nicely for the final rep.
Still slower than my best time of 9:28 back in March, on the same day I finally managed to hold on for a full Floreat Renegades ride. But not bad considering this mornings effort on top of Sunday.