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Training Log Archive: TheInvisibleLog

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running	21	17:10:56	97.97	(10:31)	157.67	(6:32)	2009
Walking	2	9:46:00	17.15	(34:10)	27.6	(21:14)	1010
Back, core and achilles	15	7:00:00
MTB (Not O)	1	1:05:00
Swimming	2	30:00
Total	40	35:31:56	115.12		185.27		3019

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Friday Jan 31, 2014 #

Note
(injured)

Popped one of the enormous blisters this morning. Was getting frustrated.

Thursday Jan 30, 2014 #

7 AM

Back, core and achilles 25:00 [1]

All it took was trying to put on my running shoes to gain the realisation I wasn't running this morning. Blisters aggravated yesterday.

Wednesday Jan 29, 2014 #

7 AM

Running 26:27 [3] 4.06 km (6:31 / km) +30m 6:17 / km
shoes: Mizuno Wave Ascend 8

Getting back into running after the weekends exertions. This was enough distance. The 1k splits tell a story about convincing the body to move. Feet are still a little sore. Other muscles need prodding.. 8min 7m 6m 5m.

Monday Jan 27, 2014 #

Note
(rest day)

Rest day because its all I can do to walk. Two deep heel blisters and both DOMS from Saturday and UOMS (Undelayed Onset Muscle Soreness) from yesterday. Not surprising as I covered 40 kilometres with pack in a 25 hour period.
Have done some research on the web and discovered I am far from the only person to have had difficulties in the Long Hill vicinity. Those who got through relied upon a GPS. Maybe I will have to purchase one (not a watch, a proper device to cheat on your navigation). It will be useful for mapping as well.

Sunday Jan 26, 2014 #

9 AM

Running long 1:52:00 [2] 14.25 km (7:52 / km)
shoes: Mizuno Wave Ascend 8

Next morning I faced a choice. The car was at Breakfast Creek and I was at Tamboritha Saddle. The guide says there are two routes. The Angus McMillan Walking Track goes over Mt Tamboritha and down steeply to Breakfast Creek. The Tamboritha Road is a gentle decent of 20 ks according to the guide. After yesterdays experience, I had no confidecne that the AM track still existed. Subsequent reading on the web indicates that much of it has disappeared. I chose the road with the faint hope of getting a ride. I was really hoping for a lift, because I could hardly walk on first rising. I started at 9 am and soon discovered that with the gradual downhill slope, it was no harder to run (with pack) than to walk and running should take a whole lot less time. So I ran. Turned on the GPS watch to alleviate false hope of covering more ground than reality says I had. Four potential lifts passed me without making eye contact. Strangely, the drivers of the 10 cars travelling up the hill all waved to me! I stopped for a short break at 5 ks. Same at 10. Again, head down and keep going. I could feel some blisters developing, but when I stopped to walk I found the pain just as bad, and I feared that if I let my muscles cool I wouldn't get to the bottom at all. At one point I tried to cut across one of the long loops of the road, but after fall and coming up against some cliffs soon after, I realised it was wiser to keep to the road so climbed back up and continued jogging. Most of the second half I was running in whatever unconsolidated gravel I could find on the outer side of the corners. Feet complained less in this stuff. Reached the Wellington River in a little under two hours. Still had 6 k to go according to the guide.

11 AM

Walking 46:00 [1] 3.6 km (12:47 / km) +110m 11:05 / km
shoes: Mizuno Wave Ascend 8

The rest of the trek was on bitumen and my feet couldn't cope with running on the hard surface. So it was a slow slog. Was releived to discover the guide had overestimated the distance by 2 ks.
Looking at the river was a tonic. I spent an hour cooling my feet in it after this epic.

Saturday Jan 25, 2014 #

11 AM

Walking 9:00:00 [2] 24.0 km (22:30 / km) +900m 18:57 / km
shoes: Mizuno Wave Ascend 8

An attempt to do the Crinoline ridge backwards and solo (ie from Tamboritha Saddle). I expected a reasonably tough dry walk, so carried very lightwieight gear and a very heavy five litres of water. I underestimated the challenge. Times have changed. By the time I had reached half-way point at Long Hill, it was clear that what was marked as extensive alpine clearings on my map was snow gum regrowth thickets. I couldn't confidently work out the correct spur to descend to Long Hill Creek. Knowing that there was no guarantee of water I had to decide to continue or turn back. If I picked the correct spur, it would be shorter to complete the walk than reverse it. I would have enough water even if the camp creek was dry. But if I picked the incorrect spur, the nearest water would be the Caledonia River more than likely. I wasn't going down there so would probably face a long dry trek to get back. Two attempts to pinpoint the spur didn't leave me with confidence, especially when I arrived at a point I remembered from the way in. So I took the cautious solo option... a 4 hour walk out the way I had come. It was head down and don't stop type walking with a fair bit of climb. Arrived at Tamboritha Saddle at 8pm quite exhausted. In bed by 9.00pm.
Easy along a jeep track at first, to suck me in.

Track starts to become a little imaginary.

It eventually disappears, but navigation is easy with visibility good.

Once the thickets appeared and visibility ended, I forgot about the camera.

C • Backwards? :-) 4

Wednesday Jan 22, 2014 #

7 AM

Running 40:16 [3] 6.2 km (6:30 / km) +200m 5:36 / km
shoes: Mizuno Wave Ascend 8

Specimen Hill return. Potential to add a few hills on the return next time for a very hilly run.

Tuesday Jan 21, 2014 #

Note

Now to see if I can manage violin practice. Three training session sin a day for the first time this year perhaps.

7 AM

Running 45:06 [3] 7.56 km (5:58 / km) +35m 5:50 / km
shoes: Mizuno Wave Ascend 8

Gateway via Creek

8 PM

Back, core and achilles 25:00 [1]

Intensity 1 doesn't quite cover 25 push ups.

Monday Jan 20, 2014 #

Note
(rest day)

7 AM

Back, core and achilles 25:00 [1]

Sunday Jan 19, 2014 #

9 AM

Running 1:41:51 [3] 14.45 km (7:03 / km) +377m 6:14 / km
shoes: Mizuno Wave Ascend 8

Sparrowhawk again.

Saturday Jan 18, 2014 #

9 AM

Running 1:04:19 [3] 10.0 km (6:26 / km) +30m 6:20 / km
shoes: Mizuno Wave Ascend 8

Three Crusoe loops and a little to make 10. This felt really hard despite a "rest"week. I suspect the hot weather meant the rest wasn't really a rest.

10 AM

Swimming 15:00 [2]

C • fleas 4

Friday Jan 17, 2014 #

7 AM

Back, core and achilles 25:00 [1]

Heat wins again.

Wednesday Jan 15, 2014 #

7 AM

Back, core and achilles 30:00 [1]

Can't face a run.

7 PM

Running 18:25 [4] 3.3 km (5:35 / km) +2m 5:34 / km
shoes: Mizuno Wave Ascend 8

Once around Crusoe. It was 38 when I started, so once felt enough. Not helped by CFA tankers travelling around the tracks behind the reservoir looking for a fire on the other side of Mt Herbert. They got somewhat lost.

C • other side of Mt Herbert? 7

8 PM

Swimming 15:00 [2]

Tuesday Jan 14, 2014 #

7 AM

Running 30:18 [3] 4.82 km (6:17 / km) +35m 6:04 / km
shoes: Mizuno Wave Ascend 8

25 degrees for a 7am run. Hopefully not too many of these after this week.

Sunday Jan 12, 2014 #

Note

First 60k week in seven months. Plan is a shorter week next week as part of the conservative avoiding injury strategy. Won't be hard with a forecast of four days in a row over 40 degrees.

C • New Printer 3

7 AM

Running 1:42:53 [3] 15.44 km (6:40 / km) +400m 5:54 / km
shoes: Mizuno Wave Ascend 8

Exploring Sparrowhawk. This wekk Garmin heard that I was going to develop a correction formula, so threw a spanner in the works by claiming I did 1600 metres of climb. I think not.

10 AM

Back, core and achilles 30:00 [1]

Saturday Jan 11, 2014 #

7 AM

Running warm up/down 32:38 [2] 5.01 km (6:31 / km) +109m 5:52 / km
shoes: Mizuno Wave Ascend 8

8 AM

Running tempo 26:48 [4] 5.01 km (5:21 / km) +80m 4:57 / km
shoes: Mizuno Wave Ascend 8

A minute slower than a week ago. Signs of improvement? No.

9 AM

Back, core and achilles 30:00 [1]

Friday Jan 10, 2014 #

7 AM

Back, core and achilles 25:00 [1]

Running 42:32 [3] 6.35 km (6:42 / km) +201m 5:47 / km
shoes: Mizuno Wave Ascend 8

Managed to get 200m into the Full McKenzie climb... by repeating each of the six largest hills. Garmin Connect claims 67 metres. I was wondering whilst running if this might be a measure of the difference between highest and lowest altitude. Nope. So we have three quite different Garmin measures of climb. Time to get out the lidar, make a 1 metre contour map and start counting and then some simple statistical modelling to work out a conversion to reality for Garmin connect.

Thursday Jan 9, 2014 #

7 AM

Running 45:10 [3] 7.24 km (6:14 / km) +23m 6:08 / km
shoes: Mizuno Wave Ascend 8

Gateway Circuit. MY body hates running first thing in the morning.

8 AM

Back, core and achilles 30:00 [1]

7 PM

Running 31:37 [2] 5.47 km (5:47 / km) +17m 5:41 / km
shoes: Mizuno Wave Ascend 8

One-Eighth marathon. ie accompanied Jools as she tried ti loop used for Sunday's half.

Wednesday Jan 8, 2014 #

7 AM

Running 31:12 [3] 4.86 km (6:25 / km) +144m 5:35 / km
shoes: Mizuno Wave Ascend 8

Full Mackenzie. According to the FR220 this loop is 1k less than the Tough Mackenzie and has little more than half the climb.

Tuesday Jan 7, 2014 #

7 AM

Back, core and achilles 30:00 [1]

1 PM

Running 40:10 [3] 6.42 km (6:15 / km) +14m 6:11 / km
shoes: Mizuno Wave Ascend 8

I am sorry Garmin, but your corrected climb estimate is, well, bullshit.

C • climb 4

Monday Jan 6, 2014 #

Back, core and achilles 25:00 [1]

1 PM

Running warm up/down 33:05 [2] 5.63 km (5:53 / km) +28m 5:44 / km
shoes: Mizuno Wave Ascend 8

White Hills run

Sunday Jan 5, 2014 #

Running long 1:30:10 [3] 12.73 km (7:05 / km) +113m 6:47 / km
shoes: Mizuno Wave Ascend 8

Gradually extending my long run. Added 2 ks. Will do the same next week as well. Caution borne of serial injury. Meanwhile Julie jumped from 15 to 20k. She seems to be more resiliant than I fear I have become.

Run was into the Sparrow Hawk block. Trying to join the areas of bush in a single run has given me the insight that this region is three sprint maps rather than one 10k map.

Note

Spent the afternoon exploring potential new terrain in Central Goldfields shire. First area was a true dud. Second area I had briefly visited before. Today it was upgraded from local sprint to potential National Middle status. The photos of the sluice erosion give a good indication, but the gravel scrape terrain doesn't photograph well.

C • looks magic! 10

Saturday Jan 4, 2014 #

8 AM

Running 45:41 [3] 6.57 km (6:57 / km) +67m 6:37 / km
shoes: Mizuno Wave Ascend 8

Standard skraplands as a recovery.

9 AM

Back, core and achilles 30:00 [1]

Friday Jan 3, 2014 #

7 AM

Back, core and achilles 30:00 [1]

12 PM

Running warm up/down 14:00 [3] 2.5 km (5:36 / km) +5m 5:33 / km
shoes: Mizuno Wave Ascend 8

Running tempo 20:10 [4] 4.1 km (4:55 / km) +5m 4:53 / km
shoes: Mizuno Wave Ascend 8

Epsom Creek

Thursday Jan 2, 2014 #

7 AM

Back, core and achilles 30:00 [1]

6 PM

Running hills 36:08 [3] 5.7 km (6:20 / km) +94m 5:51 / km
shoes: Mizuno Wave Ascend 8

Bumpy McKenzie. All the good hills from home into town. Will be a good winter mid week evening circuit.
Honeysuckle, Old Violet, Rowan between Don and Wattle, Wattle, Short, Forrest and View, then repeat in reverse order.

C • This doesn't greatly resemble a circuit, you know. 7

Wednesday Jan 1, 2014 #

12 PM

MTB (Not O) 1:05:00 [3]

In my school years I rode home on an old girlie bike struggling to keep up with my mate who rode a road bike. His was the only roadie anyone at school had ever seen. Ten gears! And his sporting idols were not footie players, but Tour de France riders. He could name all the winners of the event. He was a generation ahead of his time. So 40+ years later I take my first ever ride on a roadie, courtesy of Evan. I felt inspired to imagine myself as a Tour de France rider climbing Bendigo's own Mont Ventoux... One Tree Hill. I imagined feeling the Edgar (EPO) coursing through my veins, the BB waiting at the end of the ride. Yes, I have just finished Tyler Hamilton's book. I look back on all those years watching the tour and think... what a bloody joke that was. Surely you knew Mr Ligget?
The reasons to do this routine are to keep a smile on spouses face and to give the legs a break from the running.

C • Next thing you will be taking on Nigel 2

2 PM

Back, core and achilles 30:00 [1]

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