Training Log Archive: DolfIn the 7 days ending Jul 29, 2012:
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Sunday Jul 29, 2012 #
Run (Trail) 52:13 [3] 8.9 km (5:52 / km) +129m 5:28 / km
shoes: Hoka One One Stinson Evo's
Headed to Toodyay with Jacko to check out the first run leg and first part of the ride for the Mainpeak Multi.
A very cold start to the day. We tried to find the trail close to mighty Avon river but struggled a few times early on, having to split up and search for a way through. After realizing we had gone a bit too far we found it much easier coming back towards town. Over the railway and up the Duke street hill that luckily wasn't as bad as I was expecting, but it was good to learn that there are a couple of other short steep hills before the run is over.
A very cold start to the day. We tried to find the trail close to mighty Avon river but struggled a few times early on, having to split up and search for a way through. After realizing we had gone a bit too far we found it much easier coming back towards town. Over the railway and up the Duke street hill that luckily wasn't as bad as I was expecting, but it was good to learn that there are a couple of other short steep hills before the run is over.
Ride 1:01:49 [3] 29.56 km (28.7 kph) +358m
shoes: Giant TCR C2
Onto the bikes for the first part of the ride before returning along Julimar rd.
Heading out to the turn before the main climb is described on the website as "a relatively flat, fast rolling road". It's not too bad but I should have known better than to think it would be an easy cruise out to the first hill.
The main hill never looked too bad, it's just a long gradual climb with a few false finishes that keeps on going. I hate those climbs.
Driving back along the rest of the course after finishing looks like one long hills interval session. We didn't go to the finish of the ride but that is supposed to be another gradual climb but not as bad as the first one.
Heading out to the turn before the main climb is described on the website as "a relatively flat, fast rolling road". It's not too bad but I should have known better than to think it would be an easy cruise out to the first hill.
The main hill never looked too bad, it's just a long gradual climb with a few false finishes that keeps on going. I hate those climbs.
Driving back along the rest of the course after finishing looks like one long hills interval session. We didn't go to the finish of the ride but that is supposed to be another gradual climb but not as bad as the first one.
Thursday Jul 26, 2012 #
Run (Trail (night)) 1:10:53 [3] 13.11 km (5:24 / km) +123m 5:10 / km
shoes: Hoka One One Stinson Evo's
Run with Jacko from the Burns Beach Rd end of the Neerabup trail.
We did a couple of laps of a figure eight loop that added up to just over 5 km each with a gradual climb on one side and a short steeper climb on the other.
Finished with a single loop of the gradual climb.
Kept a steady pace throughout for a not too are not too easy run.
We did a couple of laps of a figure eight loop that added up to just over 5 km each with a gradual climb on one side and a short steeper climb on the other.
Finished with a single loop of the gradual climb.
Kept a steady pace throughout for a not too are not too easy run.
Wednesday Jul 25, 2012 #
Windtrainer intervals 49:00 [4]
shoes: Giant TCR C2
Sufferfest Revolver - main set 16 x 1min hard, 1 min easy.
I dropped the video into the TrainerRoad program so I can compare the effort to future sessions. As the reps built up I was feeling pretty good at the targets set so I could up the intensity as I went, the last few reps were at 150% of the effort I started at. I'll try and start at that effort next time but doubt I'll be able to sustain it.
I dropped the video into the TrainerRoad program so I can compare the effort to future sessions. As the reps built up I was feeling pretty good at the targets set so I could up the intensity as I went, the last few reps were at 150% of the effort I started at. I'll try and start at that effort next time but doubt I'll be able to sustain it.
Tuesday Jul 24, 2012 #
Run (Trail) 35:00 [4]
shoes: Hoka One One Stinson Evo's
Trail run on the track south of Hester Ave.
I wanted to start doing some hill intervals so I ran until I found a suitable hill.
I found gradual climb of about 15m over 485m, if I had paid attention at the time I would have added the extra 15m to make it an even 500.
Just three reps tonight as I didn't want to overdo it and risk an injury first time out. I think I ran the reps too quick for a first time and for my current fitness level, the legs & lungs were struggling by the end of each rep but I was pretty consistent. 1:48 for the first 2 and 1:50 for the third with a walk then easy run back down for the recovery.
Finished with an easy run back to the car.
I wanted to start doing some hill intervals so I ran until I found a suitable hill.
I found gradual climb of about 15m over 485m, if I had paid attention at the time I would have added the extra 15m to make it an even 500.
Just three reps tonight as I didn't want to overdo it and risk an injury first time out. I think I ran the reps too quick for a first time and for my current fitness level, the legs & lungs were struggling by the end of each rep but I was pretty consistent. 1:48 for the first 2 and 1:50 for the third with a walk then easy run back down for the recovery.
Finished with an easy run back to the car.