Archive for category Training

RunLab – Week 1

Posted by Trent in Running, Training on March 21, 2012

VO2 Max

Split	Lap¹	Lap²	Lap³	Lap⁴	Lap⁵	Lap⁶	Energy	155 kcal
Time	1’26	1’30	1’29	1’33	1’27	1’28	Total	10’00
HR avg.	159	177	172	175	174	174	HR peak	187

Centennial Park, RunLab

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Eastern Suburbs Hills Loop

Posted by Trent in Cycling, Training on October 23, 2011

A short (25 km) but slightly more demanding ride (see MapMyRide), taking in 3 good hills; Bondi Beach to Dover Heights, Parsley Bay to Vaucluse and Bellevue Hill.

The ride was finished with coffee and brekky at Gusto Cafe in Paddington (Five Ways).

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Plyometric Training Session

Posted by Trent in Training on August 4, 2011

Plyometric training with Luke Heath PT @ Fitness First, Park St.

Today marked new heights in plyometric training. Stack height = 100 cm (17 pillars).

Fitness First, Plyometric, Speed, Strengh, Video

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HERT Training Camp

Posted by Trent in Camping, Cycling, Training, Travel on January 8, 2011

Day 2: Charlotte Pass Out and Back
To Charlotte Pass

Cycling

Speed

Cadence

Incline

Heartrate

Distance

43 km

Avg.

24.16

Avg.

Alt.

1834m

Avg.

163

kcal

1195

Time

1:46:08

Max.

77.76

Max.

Climb

1305m

Max.

176

VO2_max

1:28:04

To Jindabyne

Cycling

Speed

Cadence

Incline

Heartrate

Distance

43 km

Avg.

33.78

Avg.

Alt.

1840m

Avg.

173

kcal

836

Time

1:17:14

Max.

73.30

Max.

12%

Climb

484m

Max.

173

VO2_max

57:06

Day 3: Berridale and Dalgety Loop

Cycling

Speed

Cadence

Incline

Heartrate

Distance

84 km

Avg.

26.60

Avg.

Alt.

1203m

Avg.

130

kcal

1431

Time

3:08:57

Max.

70.78

Max.

132

Max.

15%

Climb

1365m

Max.

179

VO2_max

32:44

Day 4: Leather Barrel Creek Out and Back

Cycling

Speed

Cadence

Incline

Heartrate

Distance

104 km

Avg.

26.77

Avg.

Alt.

1594m

Avg.

146

kcal

2226

Time

3:53:37

Max.

84.16

Max.

11%

Climb

2124m

Max.

169

VO2_max

1:19:01

Alpine, Jindabyne, Kosciusko, Thredbo

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Hills to Coast Power Session

Posted by Trent in Cycling, Training on December 4, 2010

A late afternoon burn with only an hour or so of daylight left. Starting out over Mt Terry then up Hillside Drive to Regal Heights. Returning along Tongarra Rd then out towards Shellharbour via the East West Link. Over the Stoney Range, along The Esplanade and upto Mt Warrigal. Wrapping along the coast to Warilla then back through Barrack Heights re-joining the East West Link then home.

Distance	36km	Avg. Speed	31 kmh
Duration	1:08	Avg. Cadence	92 rpm

Climb	260m	Avg. Incline	2%
Avg. Uphill	28 kmh	Max. Incline	15%

Barrack Heights, Mt Terry, Mt Warrigal, Regal Heights, Shellharbour, Stoney Range, Warilla

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Bondi Brick – 4 x 600m / 6km / 500m

Posted by Trent in Training, Triathlon on November 21, 2010

Brick session consisting of ocean swim, hill repeats and beach run with transition out front the North Bondi Surf Pavillion. Split totals 2.4km / 24km / 2km. Total time 1:40.

Starting with a run from North Bondi to South before making the transition to swim. Water temperature was a moderate 19.6 °C. Very comfortable for a non-wetsuit swim. A slight rip midway made for a slightly longer return to shore on each lap.

A deliberately hilly bike course (5-8% gradient) to focus on strength and power training with all climbs in the big chain ring. One very fast descent then some short flats to push out inside aero.

I stayed hydrated with Gatorade Endurance and replenished the calories with my own energy gel.

Bondi

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Awaba MTB Park

Posted by Trent in Mountain Biking, Training on November 20, 2010

A 1.5 hour drive north of Sydney for 2 laps of the 10.2km Red Loop XC trail; A pre-run to next week’s Spring Fat Tyre Festival.

The trail winds up and down through a mix of open grass land and rainforest. A few muddy sections with all the recent rain but otherwise in good condition.

The trail is very well built, relatively non-technical and features many bridges.

It took a little while to get re-initiated with the bike and re-gain confidence after 3 months of no mountain biking. Fortunately, no spills.

Was joined by my best mate, Jeeten and a number of fellow NobMob riders.

Awaba, XC

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Goulburn Grand Prix Cycle Challenge

Posted by Trent in Cycling, Training, Travel on September 19, 2010

An 85km loop, following the historic first Australian Motorcycle Grand Prix circuit of 1924.

Starting at Carr Confoy Park the ride rolls out through open farmlands of the Gundary Plain. Nice flat terrain to spin the legs over and warm up.

Just past the Goulburn Airport is the first climb and the first attack from some of the more competitive cyclists. Not overly difficult but enough to get the heart pumping!

Just over the hill and past the pine tree windbreaks, the warning from locals is to watch out for swooping magpies!

Past the Quialigo turnoff is the second testing climb up to the “cutting”. After the crest, it’s downhill and past the beautiful Windellema Public School.

At the 35km point you’ve arrived Windellama. Here you make a left turn, the only turn on the course and continue out past the markets on at the local hall.

Between Windellema and Bungonia the ride becomes more undulating but greater tree cover offers some shelter.

Jacqua Creek is at the 50km mark. After you cross the creek there is a challenging 5km climb to Lumley Road then into the historic village of Bungonia.

The village has a couple of historic churches, old police station and a public school. It’s also an opportunity to hop off the bike, stretch the legs and back, refill your bidons and have something to eat at the community hall.

From Bungonia the road tilts upwards and the bushland closes, making this one of the prettiest sections of the ride.

The next 13 kms is a series of 3 testing climbs to the top of Mountain Ash. This is where all your training and hill repeats will come in handy!

Mountain Ash is the highest point on the Grand Prix loop. From the top of Mountain Ash it is all downhill back to the Gundary Plain and back into Carr Confoy Park for your free drink and BBQ lunch.

Ride time 2:40.

Avg. speed 32.05 kmh. Max. 53.41 kmh
Avg. cadence 95 rpm. Max. 121 rpm

Temperature was a cool 10.4’C with a top of 22.7’C.

Total climb 874 m. Uphill distance 26.31 km. Climb time 1:04.
Avg. climb speed 24.59 kmh. Avg. incline 3%. Max 7%.

Bungonia, Goulburn, Windellama

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