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Training Log Archive: TheInvisibleLog

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Running	24	13:37:34	78.43		126.22		943
Back, core and achilles	24	10:10:00
Walking	1	2:30:00
Technical training	1	1:30:00	4.1	(21:57)	6.6	(13:38)	80	34 /	39c	87%
Total	47	27:47:34	82.53		132.82		1023	34 /	39c	87%

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Tuesday Dec 31, 2013 #

Note

End of Year note.
1250k of running this year. That is half of the load I was achieving a decade ago. I could say it was due to a greater frequency of injury, but I suspect that greater frequency is a function of increasing years. I'd like to think 2000 was possible again next year, but my guess is that 1500 would be as much as I could hope for.

9 AM

Running warm up/down 29:46 [3] 5.01 km (5:56 / km) +33m 5:45 / km
shoes: Mizuno Wave Ascend 8

Up the creek for 5 k.

C • Up the Creek? 4

10 AM

Back, core and achilles 30:00 [1]

Running tempo 25:50 [4] 5.0 km (5:10 / km) +10m 5:07 / km
shoes: Mizuno Wave Ascend 8

Ran harder on the way back. Salutory lesson. 5k is too much warm up.

Monday Dec 30, 2013 #

Running 1:12:13 [3] 10.5 km (6:53 / km) +90m 6:36 / km
shoes: Mizuno Wave Ascend 8

The new long skraplands again. A very good run for starting in urban Bendigo. Its a little over 10 kilometres, mostly in gold mining terrain and off roads. Dropped more than seven minutes from the time last week. Won't achieve that improvement again.

8 AM

Back, core and achilles 30:00 [1]

Sunday Dec 29, 2013 #

9 AM

Back, core and achilles 10:00 [1]

5 PM

Running 23:10 [2] 3.3 km (7:01 / km)
shoes: Mizuno Wave Ascend 8

Yes, Louise, I do listen to my body complaining.
With Evan home for 10 days, and just wanting to hang around home and train, we have been doing the same. As a result both Julie and I have been clocking up unaccustomed kilometres [though nowhere near Evan's 130 last week].. At some point a rest day was going to be in order. Was it today? Delayed running till the afternoon to give an extra 10 hours or so rest between runs. It wasn't enough. After one circuit of Crusoe it was clear I wasn't going to do another. I decided head home, skipping the swim to cook dinner whilst Julie was out on her run. When I got home she was already cooking. She only lasted one block before coming the same conclusion I had come to. Rest day.

Saturday Dec 28, 2013 #

Note

Note to self. Ease off. My first 50 kilometre week since June. First 30k week since October.

C • Note to self 2

C • Fires 10

6 AM

Running warm up/down 43:49 [2] 6.93 km (6:19 / km) +20m 6:14 / km
shoes: Mizuno Wave Ascend 8

Run to Golden Square Oval, four laps and completing the Oak St Creek run. Started slow and sore after yesterday, and within 10 metres the flash ran past at a cracking pace just to remind me how slow I am. I assume it was Obewan doing a fast Full Mackenzie/Rowan. Hard to tell in the blur. I think I called him a cruel bastard. He wouldn't have heard because of the doppler effect. Deserved though. At the oval a 70 year old was doing slow laps while I was doing intervals. I expect he felt the same about me.

C • Pace was all for you 1

Back, core and achilles 30:00 [1]

7 AM

Running intervals 6:41 [4] 1.6 km (4:11 / km)
shoes: Mizuno Wave Ascend 8

Intervals on the grass at Golden Square Oval. 10*160m. My feet appreciated the soft surface for a change. Telling that my speed was what I would once have expected to do 1k intervals at.

Friday Dec 27, 2013 #

9 AM

Running long 1:17:14 [3] 10.78 km (7:10 / km) +90m 6:53 / km
shoes: New Balance 620s

Long run in time. Less o distance, partly due to soreness from yesterday but mainly because this was rough terrain. Morton Ridge, Sparrowhawk, Victoria Hill combined in a good goldfields loop.

10 AM

Back, core and achilles 30:00 [1]

Thursday Dec 26, 2013 #

8 AM

Running warm up/down 20:35 [2] 3.3 km (6:14 / km) +5m 6:11 / km
shoes: New Balance 620s

One Crusoe lap.

Running tempo 36:30 [4] 6.7 km (5:27 / km) +10m 5:24 / km
shoes: New Balance 620s

Two Crusoe laps and a little. My Garmin wanted 50 metres more than Julies.

9 AM

Back, core and achilles 35:00 [1]

More added to the routine.

Wednesday Dec 25, 2013 #

Back, core and achilles 30:00 [1]

Upped the wrist exercise dumbell to 5 kg and definitely was pleased I didn't jump to 5.5 kg.

Note

Planned rest day. Probably should have been yesterday. But Xmas day seemed a good fit.

Note

Under the Xmas tree.
Evan opens first.. Garmin 220.
Next is Julie... Garmin 220.
Then I open my present. Garmin 220.
A Garmin Xmas.

C • Merry Christmas! 3

Tuesday Dec 24, 2013 #

8 AM

Back, core and achilles 30:00 [1]

10 AM

Running 39:00 [3] 5.1 km (7:39 / km) +120m 6:51 / km
shoes: New Balance 620s

Ran into town to buy a 5 kilo dumbbell and 3 kilos of beans. Ran back with ascents of View, Forrest, Short, Wattle, Rowan to Don, Mackenzie to Old Violet and Honeysuckle. The extra 8 kilos made a big difference, reminding of the advantage of losing some weight.

Monday Dec 23, 2013 #

8 AM

Back, core and achilles 30:00 [1]

10 AM

Running 14:00 [3] 2.4 km (5:50 / km) +10m 5:43 / km
shoes: Blue innov-8

11 AM

Technical training 1:30:00 [2] **** 6.6 km (13:38 / km) +80m 12:51 / km
spiked:34/39c shoes: Blue innov-8

Continuous sluice terrain test running a course on new map - Tipperary Gully. Slower than usual as I was placing tapes for others to test run the area.

C • test run 13

Sunday Dec 22, 2013 #

5 PM

Running 42:15 [4] 7.2 km (5:52 / km) +35m 5:44 / km
shoes: New Balance 620s

Two reservoir circuit. Burned off by Jools.

Saturday Dec 21, 2013 #

8 AM

Walking 2:30:00 [2]
shoes: New Balance 620s

Stapylton Rim walk again. Magic as usual.

C • Staplylton 2

8 PM

Running 48:00 [3] 7.0 km (6:51 / km) +30m 6:43 / km
shoes: New Balance 620s

Gateway circuit. Start of anti-slug campaign

9 PM

Back, core and achilles 30:00 [1]

Thursday Dec 19, 2013 #

7 AM

Back, core and achilles 30:00 [1]

Running 30:05 [3] 5.4 km (5:34 / km) +30m 5:25 / km

Oak St. My legs allowed me to run fast enough to reach the limits of my aerobic capacity. Which isn't saying much

Tuesday Dec 17, 2013 #

7 AM

Running 31:00 [3] 5.4 km (5:44 / km) +30m 5:35 / km
shoes: New Balance 620s

Body not at all interested this morning. Plans for a longer run abandoned.

8 AM

Back, core and achilles 30:00 [1]

Monday Dec 16, 2013 #

Note

Not all's well that means well it would seem.

C • I feel your pain. 2

7 AM

Back, core and achilles 30:00 [1]

The floor routine is getting longer. Knee exercises now added.

Sunday Dec 15, 2013 #

6 PM

Running 40:15 [3] 7.1 km (5:40 / km) +100m 5:18 / km
shoes: New Balance 620s

Run through Upper Crusoe. CoGB-free experience. Had a bit of trouble keeping up with Julie on the climbs. Actually, at one point I didn't keep up.

Saturday Dec 14, 2013 #

8 AM

Back, core and achilles 23:00 [1]

9 AM

Running 27:00 [3] 4.0 km (6:45 / km) +120m 5:52 / km
shoes: New Balance 620s

Run into town via the hills along the way. Objective was to purchase last Xmas present supposedly available at a certain shop. It wasn't nor at two others. My one attempt to shop locally failed so the final present will also be an online purchase.

10 AM

Running tempo 18:42 [4] 3.3 km (5:40 / km) +5m 5:37 / km
shoes: New Balance 620s

One Crusoe circuit. Felt much better running than I have in the past 6 months.

Friday Dec 13, 2013 #

7 AM

Back, core and achilles 10:00 [1]

Thursday Dec 12, 2013 #

6 AM

Back, core and achilles 23:00 [1]

Wednesday Dec 11, 2013 #

7 AM

Back, core and achilles 10:00 [1]

5 PM

Running 32:00 [3] +80m
shoes: New Balance 620s

Short skraplands

Tuesday Dec 10, 2013 #

5 PM

Running 29:59 [3] 5.4 km (5:33 / km) +35m 5:23 / km
shoes: New Balance 620s

Monday Dec 9, 2013 #

8 AM

Back, core and achilles 23:00 [3]

Saturday Dec 7, 2013 #

Running 21:00 [3] 3.3 km (6:22 / km) +5m 6:19 / km
shoes: New Balance 620s

One Crusoe circuit. The swim out to the new swimming platform might have been on if not for its total occupation and subsequent list.

C • subsequent list 2

9 AM

Back, core and achilles 23:00 [1]

Friday Dec 6, 2013 #

Note

Dear me. I have just received the "Bush Orienteering in Victoria 2014" pamphlet. I hope certain people in the Bendigo club don't see it. Two thirds of the bush orienteering in Victoria isn't mentioned. Yes, the Bendigo fixture isn't finalised yet. But it might have made sense to have a pointer to the web site. I suppose two of the maps on the front cover are from Bendigo. Perhaps that could be classified as false advertising... Really the pamphlet should be named "Bush Orienteering around Melbourne in 2014".
In all seriousness, the way our fixtures are changing hasn't really been fullay appreciated. There is a hiearchy of events-

1. National
2. State Champs and State Series
3. Regional fixtures. In this category there is the Melb Bush-O, Bendigo local events, AWOC, and perhaps Ballarat.

Of the regional events, the Bendigo series could be split into two levels... normal and elevated. The elevated events include the Bendigo Rocks Series, Bendigo To-Day and the sprint specials such as the Orientshow. Few serious bush orienteers miss these. The timing of these latter events is set where possible to fit into the other bush fixtures. I will keep my head down for now.

C • pointer to the web site 3

7 AM

Back, core and achilles 26:00 [1]

1 PM

Running 30:00 [3] 5.0 km (6:00 / km) +10m 5:56 / km
shoes: Saloman silly lace shoes

Nearest forest to work. Exactly 30 minutes!

Thursday Dec 5, 2013 #

Back, core and achilles 25:00 [1]

1 PM

Running 30:00 [3] 5.0 km (6:00 / km) +30m 5:50 / km
shoes: Blue innov-8

Just a little more.

Wednesday Dec 4, 2013 #

7 AM

Running 27:30 [2] 4.2 km (6:33 / km) +30m 6:19 / km
shoes: New Balance 620s

At least I managed a run... whilst balancing Achilles, knee, hamstring and back issues.

C • a run 5

8 AM

Back, core and achilles 23:00 [1]

Monday Dec 2, 2013 #

Back, core and achilles 26:00 [1]

Sunday Dec 1, 2013 #

8 AM

Back, core and achilles 23:00 [1]

9 AM

Running 21:00 [4] 3.3 km (6:22 / km) +15m 6:13 / km
shoes: New Balance 620s

One Crusoe lap. It qualifies as flat and not as hard as bitumen. These are desirable qualities whilst getting back towards uninjured. It was a nice day for another lap... but... not advisable. The water is warming though. Next week or two and It will be a longer run and a swim.

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