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Training Log Archive: shanel

In the 7 days ending Mar 17, 2012:

activity # timemileskm+m
  Road Bike3 4:52:40 88.51(18.1/h) 142.45(29.2/h)
  Running3 3:49:02 24.07(9:31) 38.73(5:55)
  Orienteering1 21:48 2.4(9:05) 3.86(5:39)
  Total6 9:03:30 114.98(4:44) 185.04(2:56)

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Saturday Mar 17, 2012 #

2 PM

Running warm up/down 13:00 [3] 1.5 km (8:40 / km)
shoes: Adidas Supernova Glide 3 Green

Orienteering (Nav Dash Curtin South) 21:48 [3] 3.86 km (5:39 / km)
ahr:172 max:182 shoes: Adidas Supernova Glide 3 Green

Was a bit slow to get going, eventually spotted the start triangle, took a couple of controls to get going, pretty good through Canning College and the student accommodation. Missed the gap between the buildings, so went the long way. Pretty messy through the second lot of student accommodation and lost a big chunk of time on 16 and 17 to completely lose any respectability.

Friday Mar 16, 2012 #

6 AM

Road Bike (Commute) 1:35:36 [3] 48.0 km (30.1 kph)
ahr:145 max:169 shoes: Road Bike - Giant Defy2 (I thi

Darling Downs to Claremont

Mostly gentle ride in with a mostly'ish tail wind.

Was a bit behind someone through the neutral zone (South St to Mt Henry). Eventually went to the front somewhere and led for a while before he went to the front through to the narrows.

Always seems annoying to get onto Mt Henry with a huge tailwind and still only go about the same speed as heading up the freeway.
5 PM

Road Bike (Commute) 1:46:01 [3] 48.6 km (27.5 kph)
ahr:158 shoes: Road Bike - Giant Defy2 (I thi

Claremont to Darling Downs

Looked like an evil evil SE'ly blow when I left work. When I got to the narrows there was someone just ahead so I thought I'd better catch him so I could have some help. Took a while and a bit too much effort but I hooked on eventually. Had a decent rest before taking a turn, and losing him, eventually he caught up again and he went back to the front, so I let him work a bit more before taking the lead before Mt Henry where I caught someone else and sat in behind him and the other guy disappeared.

Sat behind the other guy through the neutral zone. When I went to the front at Murdoch, I found out he was going to Armadale Rd, so suggested I should do some work, and he sat behind all the way to Armadale Rd.

After working into the wind all the way down the freeway, as expected it was into the wind out along Rowley Rd. Some point after crossing Nicholson Rd I turned off, by the time I realised I figured I may as well dawdle the rest of the way home. Very nice gentle decline on the HR graph, especially with the dodgy readings for the first 15 mins.

Thursday Mar 15, 2012 #

10 AM

Running long (Home - Brickwood -Hilbert) 2:17:28 [3] 25.04 km (5:29 / km)
ahr:163 max:178 shoes: Adidas Supernova Glide 3 Green

Same plan as last week, 25km hopefully a bit under 2.5 hrs. To help I stayed on the flats and it was cooler as well.

Out towards Byford, down to Brickwood reserve, had a nice little section of narrow single track back through the reserve. Back past the Byford shops, through some more sprawl, through Darling Downs, upto Hilbert and back home. started feeling pretty hot for the last hour or so.

Nearly got the distance spot on, just had to over shoot home by 100m and double back again. Managed to get/keep the speed up nicely for an average pace of 5:29/km

Tuesday Mar 13, 2012 #

5 AM

Road Bike (Floreat Renegade) 1:31:03 [3] 45.85 km (30.2 kph)
ahr:157 shoes: Salomon XA 3D Ultra2 No.1 Gree

Andre, BB and Karl (I think or maybe Chris).

BB and Karl did most of the work, whilst Andre and I put in token efforts. Andre struggled from McCabe St. And I was dropped from the front through
Dalkeith when a couple of tri types went past and Karl then BB went with them and I was already ready for a rest and Andre was gone for good.

BB and Karl let me catch up around Steves then easy back to Floreat.
5 PM

Running intervals ((Reabold x? hills) 1:18:34 [3] 12.19 km (6:27 / km)
ahr:148 max:186 shoes: Adidas Supernova Glide 3 Green

Ann and Wil for pretty much the same session as last week.

3 x each way with much less recovery, only the jog recovery between ACW and CW and 90 recovery after the CW. I did suggest 4 x, but Wil said 3x was the most for this session.

Reps were:
1:53 - ACW 360m
3:05 - CW 610m
1:51 - ACW 360m
3:04 - CW 610m
1:49 - ACW 350m
2:57 - CW 610m

Then Wil led us further up the hill whilst we waited for Ann, but the track didn't loop around quite as soon as Wil expected, so we thought Ann must have given up waiting for us and headed back. But we got back and still no Ann, so Wil drove back and picked her up, she'd missed the revision from 4 down to 3 reps and gone 4 reps, so hadn't yet finished when we went through, oops.

Anyway reps were a smidge slower than last week, but with less recovery, so that's OK.

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