Training Log Archive: CraigIn the 28 days ending Feb 28, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||
Thursday Feb 28, 2013 #
4 AM
Running 1:03:36 9.84 km (6:28 / km) +105m 6:08 / km
ahr:128 max:163 shoes: Puma Faas 300 Black
I was awake and didn't feel as though I was likely to get back to sleep at 4am and I knew it was going to be hard to fit in a run today so I thought I might as well try now. Walked for a few minutes to help wake up then started jogging around the outside of KP. Stomach was churning a bit from pretty early and my heart started to join in as I got near UWA. I didn't really want to get home before 5am and it was only spiking to 150 briefly before dropping back to the 120s so I just kept going. Felt reasonably good some of the time but heart was never steady for more than a minute or so and my stomach still didn't feel great so I thought I'd better take it really easy.
Tuesday Feb 26, 2013 #
Note
Heart has been carp for the last couple of days.
Sunday Feb 24, 2013 #
8 AM
Orienteering 1:04:57 *** 9.13 km (7:07 / km) +148m 6:35 / km
ahr:128 max:177 shoes: Puma Faas 250 Trail
Putting out and collecting tapes for a short course around the flat open area at the Eastern edge of Malmalling and a bit of the old Manaring Lagoon map. Put out the tapes in reverse, ran a bit of the other course until I found Henry. I was going to follow Henry around a bit but Rachel and Kellie appeared before we started and I decided they would be more my speed so I followed around behind Kellie collecting the tapes. Trying to stay with Kellie was setting off my heart rate alarm fairly frequently but never for too long. I think I'm just about ready to run W21E but M21E is probably still a bit of a stretch.
Friday Feb 22, 2013 #
Note
weight:68.3kg (rest day)
Thursday Feb 21, 2013 #
6 PM
Running 1:00:42 10.22 km (5:56 / km) +125m 5:36 / km
ahr:143 max:210 shoes: Nike Free 3.0 V4
Ran home from little athletics training via Reabold Hill. Went looking for the fletcherval group but couldn't see them so I went up the road to the top of Reabold then headed South until I hit the bridle trail on the old terrain loop and back through McGillivray. Felt a bit tired and heart rate was a bit high all the way with a few little spikes pushing me over 150.
Wednesday Feb 20, 2013 #
7 AM
Running 50:41 9.16 km (5:32 / km) +72m 5:19 / km
ahr:137 max:151 shoes: Puma Faas 300 Black
Easy run in KP. Heart was still giving me a bit of grief this moring but I decided to try running anyway and it was fine. Struggle to get going as usual but most of the run felt pretty relaxed. Just starting to feel a little tired at times near the end when I tried to sustain a slightly faster pace for a while. Need to try to fit in runs like this a bit more frequently.
Tuesday Feb 19, 2013 #
6 AM
Running 20:05 [2] 2.56 km (7:51 / km)
shoes: Nike Free 3.0 V4
Couldn't find the hr strap this morning and I'm too scared to run without it so I had given up and was just setting off to walk to the shop and get some bread when Rachel found it. Had lost interest by this stage but felt compelled to do something so I jogged around Rosalie and did a few drills on the way to Lawleys. Heart rate went pretty high for a while but I felt ok so not sure what was going on there. Heart was pretty bad in the afternoon.
Sunday Feb 17, 2013 #
8 AM
Orienteering 1:24:42 *** 8.96 km (9:27 / km) +225m 8:24 / km
ahr:136 max:167 shoes: Puma Faas 250 Trail
Training at Jumbuck with Rachel, Steve and Ricky. Rachel put out tapes and then I went out to collect them. Got up to the start just before Steve finished his three loops. Ricky still had one loop to go so I followed him around picking up the tapes then he followed me around the other loops while I tried to explain what I was doing. Only really made a mess of one control. I like to think the map was partly to blame but I did ignore the warning signs. A good lesson anyway.
Struggled a bit with the climb to the start but didn't feel too bad for the rest. Had to walk quite a bit to stop the heart rate alarm from going off too much. Had a few spikes in heart rate at other times as well but they didn't last too long. Felt quite good running the downhill course back to the finish but still set the heart rate alarm off a few times so had to hold back more than I would have liked.
New shoes seemed pretty good, didn't give them much thought which seems like a good sign. Much more protection for the feet than the x-talons. Not bad for under $60, they are even in nomads colours.
Struggled a bit with the climb to the start but didn't feel too bad for the rest. Had to walk quite a bit to stop the heart rate alarm from going off too much. Had a few spikes in heart rate at other times as well but they didn't last too long. Felt quite good running the downhill course back to the finish but still set the heart rate alarm off a few times so had to hold back more than I would have liked.
New shoes seemed pretty good, didn't give them much thought which seems like a good sign. Much more protection for the feet than the x-talons. Not bad for under $60, they are even in nomads colours.
Saturday Feb 16, 2013 #
5 PM
Orienteering 45:54 * 7.41 km (6:12 / km) +79m 5:53 / km
ahr:144 max:153 shoes: Puma Faas 300 Black
Metro Series Mt Claremont. Got stuck at the back of a big queue at the first so decided to head South from there and clean up the middle of the map to get away from the crowds. Worked well as I hardly saw a soul for the rest of the course which allowed me to run to my heart rate a little better than I would with others around. Heading back up to 14 and 15? didn't feel very efficient at the time but I think it was probably ok. Had to run a lot slower than I would have liked to keep the heart rate under control but at least that meant I still felt quite good at the end.
Thursday Feb 14, 2013 #
8 PM
Running 35:31 6.01 km (5:55 / km) +5m 5:53 / km
ahr:133 max:149 shoes: Nike Free 3.0 V4
Tried to repeat my Lake Jualbup time trial but it was way too soon after way too much fish and chips. Didn't feel too bad on the warm up and first lap but by the end of the second lap I was feeling pretty sick so I pulled the pin early in the third. Mix of walking and jogging to get home but mostly walking because any time I jogged I pretty quickly started to feel sick again.
First two laps 6:05, 6:04 so about the same pace as last time.
First two laps 6:05, 6:04 so about the same pace as last time.
Wednesday Feb 13, 2013 #
7 AM
Cycling 42:37 16.65 km (23.4 kph) +75m
ahr:133 max:159
Down to Tawarri and back with a loop in KP at the end. Should have stuck to the flat. Went way too hard up the first hill in KP and pushed the heart rate way over my limit of 150. Dropped the chain going up the next hill when my plan of staying in the big ring was obviously not going to work and I tried to drop to the small ring while on the biggest cog at the back. Kind of knew it was going to happen but at least it gave me a rest.
Tuesday Feb 12, 2013 #
7 AM
Running 27:03 [3] 4.74 km (5:42 / km)
shoes: Puma Faas 300 Black
A bit of a struggle. Felt like the pace was close to my limit all the way and I was tiring by the end. Kind of hoped to be surprised by how fast it was when I checked the gps at the end but I was only surprised by how short it was.
Sunday Feb 10, 2013 #
9 PM
Running long 45:07 8.25 km (5:28 / km) +80m 5:13 / km
ahr:139 max:149 shoes: Nike Free 3.0 V4
Left the Sunday long run a little bit late but got there in the end. Heart was twitchy before starting so I didn't expect it to go well but it was fine, actually felt pretty good for most of it. Up through Subi running on the roads then along Kings Park Rd, past the dangling lights art installation which had a big crowd around it. More crowds up near the war memorial then thinned out very quickly after the big roundabout. Got pretty dark going down past the DNA tower and down the broadwalk, hoped for a little more moonlight as I didn't have any other light. One guy walking his dog without a leash made me a little nervous then the squealing tyres made me more nervous until I realised it was coming from the moonlight cinema. Couldn't really see the ground running down the broadwalk so just tried to work out what was showing at the cinema, Jack Reacher I think. Enjoyed that run.
Saturday Feb 9, 2013 #
7 AM
Running 27:10 4.11 km (6:36 / km) +36m 6:20 / km
ahr:123 max:132 shoes: Puma Faas 300 Black
Feeling really stiff and tired when I woke and had just decided I wouldn't go for a run in the morning when Rachel came in and told me it was still quite nice so I should go now. Eventually dragged myself out half an hour later and walked over to Rosalie park before shuffling around in KP for as long as I could manage.
Thursday Feb 7, 2013 #
5 AM
Running 32:38 6.16 km (5:18 / km) +58m 5:04 / km
ahr:138 max:149 shoes: Nike Free 3.0 V4
5k time trial of 4 laps around Lake Jualbup. Ran more on the road this time and was allowed to get the heart rate up to 150 so felt a bit more like a real time trial than last time.
Lap times
6:16.9 136/142
6:01.9 144/147
6:00.8 146/148
5:56.4 147/149
Total 24:16.0
First lap was a little slow because I didn't do much warm up and didn't try to push the heart rate up early on. It also shows up as a bit short because the gps took a while to work out where I really was. Really happy that I was able to keep the times consistent for the last 3 laps with only a slight drift in heart rate and feeling as though I could definitely go faster if allowed to push harder.
Lap times
6:16.9 136/142
6:01.9 144/147
6:00.8 146/148
5:56.4 147/149
Total 24:16.0
First lap was a little slow because I didn't do much warm up and didn't try to push the heart rate up early on. It also shows up as a bit short because the gps took a while to work out where I really was. Really happy that I was able to keep the times consistent for the last 3 laps with only a slight drift in heart rate and feeling as though I could definitely go faster if allowed to push harder.
Wednesday Feb 6, 2013 #
6 AM
Running 49:13 8.19 km (6:01 / km) +81m 5:44 / km
ahr:132 max:143 shoes: Puma Faas 300 Black
Planned to run with the Rosalie group but woke up a bit late. Tried to take a fairly direct route up to the war memorial hoping to meet them at the regroup but decided I was probably too late for that as well and cut the corner a bit.
Probably a good thing that I missed them as I was feeling pretty stiff and tired early on and I don't think I'm really ready to run with them yet even if I'm feeling good. Heart was good, right achilles a little sore.
Probably a good thing that I missed them as I was feeling pretty stiff and tired early on and I don't think I'm really ready to run with them yet even if I'm feeling good. Heart was good, right achilles a little sore.
Monday Feb 4, 2013 #
5 AM
Running 46:39 7.35 km (6:21 / km) +71m 6:03 / km
ahr:131 max:149 shoes: Puma Faas 300 Black
Sand tracks run with Helen and Dean. Rachel seemed a bit tired so I went as her proxy. Pace was a bit faster than I was ready for at the start but felt better and better as the run went on. Did a few drills on Rosalie at the end, they were a bit random but felt quite good. Best run I've had since the op.
Friday Feb 1, 2013 #
7 AM
Running 37:45 6.36 km (5:56 / km) +1m 5:56 / km
ahr:133 max:147 shoes: Nike Free 3.0 V4
Out along the beach, back along the cycle path for a while and then back to the beach. Took advantage of being allowed up to 150bpm now and did 1km a bit harder on the way back. Just managed to dip under 5 minutes but it was hard enough to make me realise I would struggle to maintain it for very much longer.