Training Log: Tooms

Event: Nav Dash - UWA
 

Commute 34:11 [0] 11.03 km (3:06 / km)
shoes: Bike, Gary Fisher mtb

Shattered from lack of restful sleep and not enough downtime. Oh, and some assisting work with Dalto the floor man and Jen the flawed woman. Rode very slowly and unenthusiastically.

Orienteering race (UWA Nav Dash) 17:39 [4] *** 4.03 km (4:23 / km)
spiked:17/17c slept:5.0 shoes: ASICS Trabuco Brown (2)

A good technical course but I never got any feeling of racing happening although my flow and control locating was good. Maybe it was the twisty course that made me feel I was going slowly? Harder than normal to read the narrower detail on the map as it was printed as 1:5000 when usually we run 1:4000 to maximise the area the course takes up on the page. Didn't make any difference to the routes I took, just reassuring when I'd turn a corner and find there was in fact a path between the flowerbed and the building! Fletch was a massive victor today, very speedy indeed!

Commute 40:20 [0] 10.84 km (3:43 / km)
shoes: Bike, Gary Fisher mtb

Legs and body even more weary now, rolled everything that wasn't uphill, and even tried to do that a couple of times!

Running intervals 49:22 9 km (5:29 / km)
slept:8.0 shoes: ASICS Trabuco Brown (2)

3 x 2.2km Grass Farm loop with 200m jog recover and 60s rest done at 15km pace. I ordered the group to run as consistently as possible ie. smallest differential in times.

I worked out that 10mins would be a nice time to aim for and started when everyone was milling so that I could go out at my own pace. By the top of the halfway hill I realised I was going faster than 15k pace (breathing too hard, hurting a bit too much) so backed off a lot through the 2nd half and watched Timmsy disappear into the distance. Bloody ex-Commonwealth Games athletes.

Second one I waited for Ian and we started out together and I gradaully pulled away, slower for the first half this time and negotiated the bit after the hill much better. Still hurting over last 300m or so. Passed Big Henry at the base of the hill.

Third one I aimed to replicate the second and finish stronger - but felt the stride losing its bounce, confirmed by being unable to keep in short arse Chris's footprints through the sand. Sad old short-striding me. Pushed last hill climb and last 100m downhill to finish.

Ian had a 15s range in times, good but no cigar.
Big Henry had a 4s range in times, very impressive.
But he was trumped by the 9.36, 9.37, 9.36 that I ran!

Little bit twingey in my glutes and soleus after last night's run, will need to trigger point a fair bit between now and NavDash if I'm to retain a top 5 finish, unlikely to feel as good as I did last week!

Jess and Wally ran well, Brian, Wade and Danger also did the full session which was a good strong effort.

C • Garmin Transfer 2

Running long 1:14:10 [1]
slept:5.5 shoes: ASICS Trabuco Brown (2)

Tired from 2pm onwards but knew I ought to do something physical tonight so that I sleep better this evening. Lethargy took over when I got home and it was only when jen got home I got enough motivation to go for a jog. Headed from home - must be almost 6 months since I've run from the driveway - Durston, BPPool, terrain loop, limestone ridge, bridle trail and old sand track across to Grass Farm hill top, down to Zamia corner, bridle trail to quarry, across to Sth City beach and then soft sanded it to Floreat SLSC and home up the grassy strip alonside the Boulevarde.

C • Feeling a bit flat? 4

Note

Although my foot was fine during the run (I only noticed it when crabbing along a sandy side slope slowly) it's slightly swollen now, not painful or anything, just a bit tauter. Will NSAID and see what it's like next time I wake up when it's hopefully daylight.

Note
slept:4.5 (rest day)

If this keeps up I'll be ticking the second box soon. Sigh.

Running hills 53:00
shoes: ASICS Trabuco Brown (2)

Looked forward to today's session and legs, feet etc felt really good and smooth but I was lacklustre and flat. Ran with Ian and Jess and was a touch quicker than them except on parabolic. Fletch and Timmsey on fire.

3:10, 19.06, 1:46, 29.93
3:16, 20.04, 1.42, 30.00
3:21, 19.37, 1:46, 26.15

Swimming 42:45 1.9 km (22:30 / km)
slept:12.0

1000m straight in 1630 to start with, felt quite good and was going a bit faster than warm-up pace as I notived I was gaining on another bloke in speedos. After 600m I had made up about 35m and he rested for a 100m then got on my feet for my last 300m and I couldn't shake him, even started firing up the old 6-beat kick out of the turns to no avail. Had a breather for 200 of back and catch and then swam a 400m timetrial in a bit of a sad time of 6:15, more than a minute slower than my old PB of 5:04. In mitigation though I'm not swimming 25km a week for 3 years in a row anymore so it's ok. Some backstroke / dps cooldown. Felt good today, first day I ahven't been tired all week.