This was another pretty light week, as I was 'recovering' from the 24hr, 'tapering' for the Forster long-course tri and travelling for work - phew!
Monday
Rest day - driving to Coff's Harbour. I did go for a nice 'stretchy' walk on the beach in the evening.
Tuesday
AM- 10km run. I was exploring new territory near my hotel in Coffs. Unfortunately I got a bit lost, on the Pacific Highway bizarrely enough, but it was good to be moving again.
PM - 3km continuous swim in the lovely CH War Memorial pool. I did the last 2k as a bit of time trial, finishing it in 38 minutes.
Wednesday
AM - Take 2 on my run. I still didn't manage to do the loop I had planned but I did run to the top of a really big steep hill, surrounded by bananas, with a spectacular view. On the downside, my troublesome knee was giving me lots of trouble and really sore by the time I got back down the hill.
PM - 1.5k swim - Back to the CH pool but it was closed for water hockey or something, so I had to go to the indoor 25m pool instead.
Thursday
AM - I spent the morning in Port Macquarie for work. I am really not going to mind hanging out there once a month. We had coffee at a cafe/bikeshop called Peloton and I eyed off some very nice pink shoes.
PM - I flew back home and did a 7k run with Tom. I did 2 x 1k efforts, each just under 4 minutes and I was feeling pretty good. But Tom beat me in the race home, damn.
Friday
Rest day - I drove to Canberra to get admitted, had a lovely lunch at Mecca Bah then drove back home.
Friday, October 24, 2008
Scott 24hr 2008
Seeing as how I have lots of blogging to catch up on I think I will let the pictures do the talking. Suffice to say that my 5th anniversary at the 24hr was great fun. I came, saw, rode abit, ate alot, slept none, hung out plenty.
6,396 Red Laps = 85,067 Kms
6,394 Blue Laps = 97,189 Kms
12,790 Laps in Total = 182,256 Kms
182,256 Kms = 4.56 Laps of the Planet
2,390 Riders Entered
2,146 Male / 244 Female
631 Riders on Track
142 Solos / 489 Teams
Awesome!
6,394 Blue Laps = 97,189 Kms
12,790 Laps in Total = 182,256 Kms
182,256 Kms = 4.56 Laps of the Planet
2,390 Riders Entered
2,146 Male / 244 Female
631 Riders on Track
142 Solos / 489 Teams
Awesome!
Thursday, October 16, 2008
Triple Tri Training - Week 4 - 06/10 - 12/10
So this week was a bit of a fizzer because I was sick.
Monday
Monday
I had a sore throat so I decided (again!) not to go for a big mtb.
PM - swim at Olympic Park. I was supposed to do 3k continuous this week but the pool was closing at 7pm and I had paid for the sauna too, so I only had time for 2k - oops. It was the first time I have swum in the "competition" pool though and it was nice. The sauna afterwards felt very HOT, so maybe I was feverish.
Tuesday
I had a day off and so even though I was feeling a bit off-color, I wanted to get in a good brick session.
AM - 60km ride at SOP. Ummm, so, my return to group 3 was very short-lived. :( There were not many people there, probably due to the long weekend and I swear, those that were there were pouring on the speed. I got dropped after only 2 laps. I was a bit downcast, especially as I was planning on doing extra. So then I rode another 7 laps on my own, at a pretty slow pace. I tried to get down on my tri-bars a bit but it didn't feel comfy at all.
After I got home I headed out for a 14km run. I planned to take it easy and I felt good. I finished with an average pace of 5.15 which is good for me for an easy run.
Wednesday
Wednesday
AM - I was planning to get up and ride but I was extremely tired and decided to sleep in.
Today was my first day in my new job and it was great, though I don't much like the train ride. I found out there are no showers in my building which sucks, especially as there is a nice looking place nearby to run. Hopefully I will be able to sort something out with that. By the time I got home I was feeling really tired with a sore throat and runny nose. I conceeded that I was sick and needed to take some time off training.
Thursday
Thursday
Feeling sick - sore throat, runny nose, light cough. Did nothing.
Friday
Friday
I am starting to feel better today, but am still not training.
This weekend is the Scott 24hr Mountain Bike Race in Canberra. I am riding it for the 5th consecutive year, which is amazing to me. I remember my first time in 2004. I was a late replacement in a mixed team of 6 with Jen and 4 boys. My mtb was brand new and had hardly been ridden. We had done 1 night training ride. I was very very nervous. On the old course at Kowen Forest a lap was >20km and took me well over an hour to ride. I was so scared before each lap and riding the switchbacks at night was particularly hard. But I loved the whole atmosphere and I got to ride the dawn lap and I had heaps of fun. The next day it turned out that the last lap was my turn. That meant I was going to ride more laps than anyone else and I fully expected one of the boys to offer to do it instead, but none of them did. I hadn't slept a wink and I was exhausted and delirious, but I didn't want to wimp out, so off I went. I remember the latter part of the course had lots of logs and I was so sore and so over it. But finally the end came. None of the boys came down to cheer me in and I remember being a bit disappointed about that. When I got back to the camp I expected to be showered with thanks for riding the last lap but they were nonchalant and drinking beers, which was the last thing in the world I felt like. But I was completely hooked on the race and SO proud of the 4 laps I rode - over 80k of mtb in 24hrs! The next day I could hardly walk and felt like I had beaten with a baseball bat.
This weekend is the Scott 24hr Mountain Bike Race in Canberra. I am riding it for the 5th consecutive year, which is amazing to me. I remember my first time in 2004. I was a late replacement in a mixed team of 6 with Jen and 4 boys. My mtb was brand new and had hardly been ridden. We had done 1 night training ride. I was very very nervous. On the old course at Kowen Forest a lap was >20km and took me well over an hour to ride. I was so scared before each lap and riding the switchbacks at night was particularly hard. But I loved the whole atmosphere and I got to ride the dawn lap and I had heaps of fun. The next day it turned out that the last lap was my turn. That meant I was going to ride more laps than anyone else and I fully expected one of the boys to offer to do it instead, but none of them did. I hadn't slept a wink and I was exhausted and delirious, but I didn't want to wimp out, so off I went. I remember the latter part of the course had lots of logs and I was so sore and so over it. But finally the end came. None of the boys came down to cheer me in and I remember being a bit disappointed about that. When I got back to the camp I expected to be showered with thanks for riding the last lap but they were nonchalant and drinking beers, which was the last thing in the world I felt like. But I was completely hooked on the race and SO proud of the 4 laps I rode - over 80k of mtb in 24hrs! The next day I could hardly walk and felt like I had beaten with a baseball bat.
This year is my second year in an all-girl team of 3. Last year I felt that 3 was the perfect number, with a good balance of riding, recovery time and hanging out. The forecast is fine and I am ready to roll for 'the Woodstock of mountain-biking'.
Monday, October 6, 2008
Triple Tri Training - Week 3 - 29/09 - 05/10
Monday
AM - Swim squad 3.9k.
PM - Hill session with Tom 11k run. My first time back to Lilyfield Rd in a few weeks and I was a little apprehensive, but it was great. My first rep was 1.17, which is the fastest I have ever done. After that it was 1.18, 1.18, 1.23, 1.24, 1.23. I felt good and pleased with my speed and form. I think the secret was being fresh, I usually do that session later in the week and more fatigued.
Tuesday
AM - Ride at SOP 45k. I decided to have a go with Group 3 at the last minute. I hung on for 4 laps but I got dropped on the incline on the 5th lap. But I was v.happy to almost make group 3.
PM - Pain in the Domain. This was the last time I will be able to go to PITD as I won't be working in the city from next week :(. So I tried to enjoy it. I went with Group 4, I felt okay but not great. We finished in 29.05 which is pretty solid.
Wednesday
AM - Ride at SOP 45k. This was the first time I have been on a Wed, when they do a recovery ride. It was looovely. A nice gentle pace and lots of chat. I could get very used to that.
PM - Swim at ITAC 2.8k continuous in 56.14. Another torture-fest for the mind. Bizarrely I think next week when I get to 3k it will be easier. There is no kidding oneself that its not long and boring.
Thursday
AM - Ride at SOP 45k. I gave group 3 another go and I made it! Horray. I was very satisfied with that, its been months since I rode with group 3.
PM - Run from work around CP. I didn't have my Garmin but I think its about 9k in 49 mins. I felt good and strong. We had a very nice dinner in town at Ramen Kan followed by Cold Rock icecream. Yum.
Friday
AM - 4k swim squad. I felt quite good this morning, and I think I might be improving a little bit. But I still need to develop/find/buy/steal some speed.
Saturday
AM - Striders 10k at Homebush. I was hoping to go under 43 minutes but it wasn't to be. I only managed 44.04. I felt like I pushed quite hard, so I was pleased with that, but was disappointed with my time. I think I have to chalk it up to having already done 9 sessions in the week.
PM - We were planning a big mtb, but Tom was feeling sick and the weather was crap. So instead I sat around feeling a bit frustrated and worried about my lack of long mtb at the moment.
Sunday
AM - A last minute invitation saw me getting up at 4AM (pre daylight savings time) and driving north to Cammeray to do the 3 Gorges Ride through Bobbin Head, Berowra Waters and Galston Gorge. I was a bit apprehensive about such a long ride (I have not done near 100k on the road since last year) but it was just fantastic. I felt great, loved the climbs, loved the views, loved rolling along in a bunch, loved the ferry ride, especially loved the coffee stop. It was my first time ever riding "north" and it almost enough to make me want to start road riding on the weekend again. We did 104k in 4 hours riding time.
PM - 14k run. I planned to go whatever pace I felt like and it turned out to be quite quick, with an average pace of 5.00 exactly. That is probably the fastest I have ever done that loop. I felt good but definitely spent by the end. After dinner I lay on the couch watching Australian Idol do ABBA and eating Chocolate Brownie icecream - both were great.
Weekly total
Swim: 10.7km - Good, I am happy as long as I am getting in 3 swims.
Bike: 240km road, 45km commute, 0km mtb - Very happy with the road kms, not great about the mtb but I will make up for that next weekend.
Run: 54km - a solid effort but no long run.
I finally made some real progress on the bike this week which was nice. I am running out of time to build my long run but everything else is going okay and as long as a I am running consistently through the week I should be okay. I am not sure how my knee would cope with a long run at the moment. Next weekend is the Scott 24hr mtb in Canberra and the following weekend is the Forster short-long-course event, so I am going to be busy.
This week also marks a possible major turning point in my training. I am starting a new job which I expect to be less flexible and more demanding on my time and energy. If this means that my training and racing suffers I think I am prepared for that. On the plus side its a 20k commute from home. ;)
AM - Swim squad 3.9k.
PM - Hill session with Tom 11k run. My first time back to Lilyfield Rd in a few weeks and I was a little apprehensive, but it was great. My first rep was 1.17, which is the fastest I have ever done. After that it was 1.18, 1.18, 1.23, 1.24, 1.23. I felt good and pleased with my speed and form. I think the secret was being fresh, I usually do that session later in the week and more fatigued.
Tuesday
AM - Ride at SOP 45k. I decided to have a go with Group 3 at the last minute. I hung on for 4 laps but I got dropped on the incline on the 5th lap. But I was v.happy to almost make group 3.
PM - Pain in the Domain. This was the last time I will be able to go to PITD as I won't be working in the city from next week :(. So I tried to enjoy it. I went with Group 4, I felt okay but not great. We finished in 29.05 which is pretty solid.
Wednesday
AM - Ride at SOP 45k. This was the first time I have been on a Wed, when they do a recovery ride. It was looovely. A nice gentle pace and lots of chat. I could get very used to that.
PM - Swim at ITAC 2.8k continuous in 56.14. Another torture-fest for the mind. Bizarrely I think next week when I get to 3k it will be easier. There is no kidding oneself that its not long and boring.
Thursday
AM - Ride at SOP 45k. I gave group 3 another go and I made it! Horray. I was very satisfied with that, its been months since I rode with group 3.
PM - Run from work around CP. I didn't have my Garmin but I think its about 9k in 49 mins. I felt good and strong. We had a very nice dinner in town at Ramen Kan followed by Cold Rock icecream. Yum.
Friday
AM - 4k swim squad. I felt quite good this morning, and I think I might be improving a little bit. But I still need to develop/find/buy/steal some speed.
Saturday
AM - Striders 10k at Homebush. I was hoping to go under 43 minutes but it wasn't to be. I only managed 44.04. I felt like I pushed quite hard, so I was pleased with that, but was disappointed with my time. I think I have to chalk it up to having already done 9 sessions in the week.
PM - We were planning a big mtb, but Tom was feeling sick and the weather was crap. So instead I sat around feeling a bit frustrated and worried about my lack of long mtb at the moment.
Sunday
AM - A last minute invitation saw me getting up at 4AM (pre daylight savings time) and driving north to Cammeray to do the 3 Gorges Ride through Bobbin Head, Berowra Waters and Galston Gorge. I was a bit apprehensive about such a long ride (I have not done near 100k on the road since last year) but it was just fantastic. I felt great, loved the climbs, loved the views, loved rolling along in a bunch, loved the ferry ride, especially loved the coffee stop. It was my first time ever riding "north" and it almost enough to make me want to start road riding on the weekend again. We did 104k in 4 hours riding time.
PM - 14k run. I planned to go whatever pace I felt like and it turned out to be quite quick, with an average pace of 5.00 exactly. That is probably the fastest I have ever done that loop. I felt good but definitely spent by the end. After dinner I lay on the couch watching Australian Idol do ABBA and eating Chocolate Brownie icecream - both were great.
Weekly total
Swim: 10.7km - Good, I am happy as long as I am getting in 3 swims.
Bike: 240km road, 45km commute, 0km mtb - Very happy with the road kms, not great about the mtb but I will make up for that next weekend.
Run: 54km - a solid effort but no long run.
I finally made some real progress on the bike this week which was nice. I am running out of time to build my long run but everything else is going okay and as long as a I am running consistently through the week I should be okay. I am not sure how my knee would cope with a long run at the moment. Next weekend is the Scott 24hr mtb in Canberra and the following weekend is the Forster short-long-course event, so I am going to be busy.
This week also marks a possible major turning point in my training. I am starting a new job which I expect to be less flexible and more demanding on my time and energy. If this means that my training and racing suffers I think I am prepared for that. On the plus side its a 20k commute from home. ;)
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