Ride & run

Monday 26/6/06 cycled 13.75km in 38min01 hr 162
WEDNESDAY 27/6/06 RAN 10.5km 54min 59 (5.14 per km) hr 177 came home strongly in last 3.5km splits;17.42/19.04/18.12? first 3.5km was on the thorburn park course and the rest an out and back course alongside reid hwy

both sessions were night sessions just trying to stay in good nick for this weekends big one...typing this in at internet cafe during lunch break....

Work Rides III

Friday June 23/6/06 AM; Cycled 17.25km mostly at high intensity in 52min 04..HR at end was 162...took a detour to East Perth to catch up with SP,TM, and RO, who are mates of mine, and were having breakfast at a cafe plus bible studies...took a 10 minute break there...Celebrating the Socceroos awesome effort to get past Croatia....Aussie Aussie Aussie!!!

PM; Cycled home from work on the MTB; 16.35km in 47min 29 HR-147..so great to get under 3min per km and to average more than 20km/h for the evening ride home...which I think is harder than the morning ride...
more uphills on the way home...

Perth Marathon only a week away now..and I am very disappointed in my lack of training this week...but I still think I am a good shot at beating my 3hr 55 PB for the 2006 Perth Marathon on July 2nd...and who knows I may still nail the sub 3.30 this time as well...

5x2km hill reps @ Arena Joondalup

Saturday 17/6/06;
Ran 5x2km hilly reps; 8.21/8.54/ 8.53/ 8.45/8.53=AV of 8.45(4.22 per km) HR's were; 180,183,177,177,183...
Pretty happy with a solid reps effort on the beautiful Arena Joondalup course...which is inclusive of a pretty tough hill...

Only negative is that afterwards I realised I somehow managed to cut my foot quite deeply...may have been something to do with the steep hill combined with a sharp stick in my shoe or something...Took me a few days of putting the foot in salt water and bandaids to sort it out...but it seems fine now...
This meant the long run I had planned to do was not an option the next day...and I failed to get out on the MTB instead..so a little bit of a concern (only having done the one 32km long run) with the Perth Marathon not far away...

Still feel like I am on track for about a 3.40-4.10 at least, with the sub 3.30 still a possibility...
We shall see...

17/6/06 PM & 21/6/06; Evening walks with my fiancee KL...

Work Rides II and moonlight stroll with KL

Monday 12/6/06; 23min moonlight stroll with KL was fun...

Friday 16/6/06 AM; Cycled the 16.35km on the MTB to work in a crankin' 42min 54...Attacked this one hard as trying not to be late for work...and ended up being 10minutes faster than last week almost...course was a bit shorter and decided to finish at Barrack St this time...my fingers were very cold at the start...left home at 0650am...Very happy with agood high intensity ride to blow the cobwebs away...

PM; Cycled home 16.35km in 49min 40..again quicker than last week, but a lot more relaxed on the way home...
Hope to keep the work ride pattern going every week...
RHR was 46 this morning which is the best I have had for 3 months...

Freo HALF Mara IV (2003-06) Mission accomplished.

Sunday 11/6/06 Ran Fremantle Half Marathon in 1hr 44min...HR 183 (cos I had to get past a few people at the finish)....Reasonably happy with a sub 5min per km run...
267th of 466)
My organisation for the race was once again rather poor, but I didn't pay for it as much as with the Bridges 10k...Arrived 40 seconds before the start gun so just made it...Started fast as usual estimate I went through first 2.5km in 4.21 per km pace (10.53 split)....had to do a toilet stop again same as I did for Bridges in April...did that about 4km in this time...not sure why this time...so lost about 90 seconds there...but still went through first 10km at about 4.44 per km (47.20 10k pace)...on the way back I thought I had about 5-8km more to go than I did, and I thought I was going to run about 2hrs...but then I saw Dave doing situps on the side of the road and he said I only had about 4-5km to go...that gave me a boost..and I knew the 1hr 50 target was in reach...so fairly happy...also back got sore for awhile had to walk that out...Took a gatorade and a hammer gel which worked well...used hammer gel about 1hour into it...wore long sleeve top which proved to be too hot...I think I'm capable of giving the PB (1.41) a good shake if I was better organised...so some good signs before the Marathon in my 4th Consecutive Fremantle Half Marathon...

Great that my fiancee KL came along, and it was cool catching up with Dave,Nathan,Dan,Epi...saw a cool running top out there..very fast time from Todd Ingraham to win in 1hr 8min...impressive..a nice fast course with views of the ships out to sea...I'm happy!...achilles seems to be ok...so just got to maintain and increase the momentum for a good Perth Marathon and a sub 3.30 is still a possibility for me....

work rides I

Friday 9/6/06 AM; Cycled 17.5km to work in 51min 45...exploring a bit at the beginning before I found the cyclepath at Bayswater Train Station that goes all the way into the CBD...Nice ride mostly...Pushed the intensity a bit as I was not sure how long it would take me to get there and wanted to be at work by 0830..ended up getting there about 8 minutes quicker than I expected...

PM; Cycled 16.25km home in 52min 52...HR-132...Took it a lot easier on the way home...stopped for one break to check my map and found a better way to get to Morley Drive by using Beechboro Rd south and Walter Rd to get me from the train line and over Tonkin Hwy...Nice relaxed ride...

Hope to ride to work twice a week from here on...

Although my general conditioning fitness is not quite there I am hitting Resting Heart rates of 47 beats per minute this week, so starting to look good for a shot at the Marathon...If all goes well I think I will be good for a 3.20-4.20 marathon...how good it is will depend on how well I train in the next 2 weeks...Freo Half Marathon tomorrow will be a good litmus test of where I am at....

Ride and tortourous 20mile RUN

Monday 5/6/06 AM; Mountainbiked 16.5km in 66min HR-144 along bennett brook tracks with people from church..a lot of fun...also got up to 42km/h along Lord st and had the HR up to 171 at one point....

PM (2 hours later);Ran 32km 3hours 47 min HR-132 splits 1hr 49/1hr.58.....Went 16km up the John Forrest National Park Railway Heritage trail from Pechey Rd to Sawyers Rd in Mt Helena and then back...very hard on the return...walked some of the last 5km which took me 35minutes..tough step up in distance but needed this one to keep my marathon hopes for July 4th alive...Tough!....pretty sore today...enjoyed getting out on the trail....

REPS n Ride Attack

Sunday 4th June Cycled 20km in 55min 44 HR-158...splits; 28.35/26.51...Excellent ride and enjoyed using my new cateye cycle computer...(finally replaced the old one which died after almost 9000km... a few months ago) which I fitted yesterday, and also got the tyres pumped up a bit...felt good... Had BOND song Midnight garden playin in my head...got a Bond CD (Classified) the other night when out with my fiancee KL...Bond is described as a saucy string quartet...which is apt...but I like their song explosive especially.....

Just finished my third week in a new job, and got my first pay in several months, so hopefully catch up on a few debts and get lots of things back on track in the coming months....including my internet access which is very limited at present...cant get to net very often at the moment...

Wednesday 31/5/06 Ran 4x2000m reps @ Gerry Archer (Belmont) Times; 8.23/9.07 // 8.49/9.14...Heart rates at end of reps were; 186/177 //186/177...Took 7 minute rests.

A long way off the pace of what I have done in previous years for this session but still a good effort, and enough for where I am at...should see me fit enough to go under 1hr 50 for Freo Half next weekend...or maybe quite a bit better...we shall see...
Did all the reps in tracksuit pants...too cold and I did em under lights, shared the venue with some footballers...