Training Log Archive: CraigIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
7 PM
Tennis 2:00:00 [1]
Pennants vs Sorrento. Started poorly playing doubles with Luke and lost the first 1-4. Starting to get back into it and had just won the second 4-2 when the rain started. On and off a couple of times in losing the third and almost called it quits just before the rain stopped for good. Perhaps we should have gone home at that point because when we went back on for the second rotation Luke lost his singles 0-4 0-4 while Greg and I lost our doubles 0-4 0-4. I really didn't feel with it at all in that match, I think I had totally switched off mentally when I thought we were going to cancel. Played much better in my singles and quite enjoyed that but still went down 1-4 1-4. Greg and Luke lost the first 0-4, stole the second in a tie breaker then lost the third 1-4. Season over for us. Even with a win we would have been guaranteed the wooden spoon so a 0-6 thumping gives us a clear margin.
Sunday Feb 28, 2016 #
5 PM
Cycling 48:15 18.96 km (23.6 kph) +175m
Ran out of reasons not to do anything at about 5pm and couldn't find any other sort of motivation so I had to have another crack at the May Dve segment. Planned to do one easy and one hard. Feeling rather unenthusiastic the first time up and I was very tempted to just do another easy effort but by the time I got down to the start again I had convinced myself to at least start a hard effort.
Had to abort my first attempt after a short distance when a Landcruiser in front of me stopped for ages at the first speed bump. Second attempt went better, tailwind didn't feel particularly strong but I think it was helping more than I thought. Probably could have gone a bit harder up the flatter part of the hill after Saw Ave. I was a little conservative here after blowing up on my previous effort but I think the tailwind made it a lot easier to keep the pace up right to the top. Ended up knocking 35 seconds off my previous time and even got the fastest time of the day, out of 36 attempts.
Had to abort my first attempt after a short distance when a Landcruiser in front of me stopped for ages at the first speed bump. Second attempt went better, tailwind didn't feel particularly strong but I think it was helping more than I thought. Probably could have gone a bit harder up the flatter part of the hill after Saw Ave. I was a little conservative here after blowing up on my previous effort but I think the tailwind made it a lot easier to keep the pace up right to the top. Ended up knocking 35 seconds off my previous time and even got the fastest time of the day, out of 36 attempts.
C • 449 7
Saturday Feb 27, 2016 #
5 PM
Orienteering 41:56 [2] 7.4 km (5:40 / km) +161m 5:06 / km
shoes: Saucony Triumph
Metro Swanbourne. Amy went with Penny and Liam by himself so I was free of responsibilities and hadn't done anything today so thought I might as well try going for a run. I thought the medium would be the sensible option so I signed up for the long. Tried to start out very slowly and choose my route based on where it looked nicer to run in order to avoid any temptation to get competitive. Right achilles/ankle slightly sore all the way, left heel completely fine.
Friday Feb 26, 2016 #
5 AM
Cycling 55:12 [3] 22.68 km (24.7 kph) +155m
Down to Jutland Pde to tackle brycec's "Effort - 1" segment. I was disappointed not to hear much wind when I woke up but it was a bit stronger down near the river so a reasonable tailwind. Had a group of 4 fly past me going through the roundabout on Broadway/The Avenue and was briefly tempted to tack on but I didn't think that would be fair and I didn't want to kill myself going up The Avenue before the start. I ended up passing one straggler about half way through the effort and the other 3 at the Pt Resolution corner so I don't think they would have helped me anyway. I don't think I can be bothered trying that one again as it seemed it would be more dependent on the strength of the Easterly than how well you ride.
Cruised back to KP and decided I might as well have another go at May Dve. Initially I thought I would just aim for the Rosalie St climb, where brycec was ahead of me, as the Easterly would make the full climb tough, but I decided the full effort would do me good even if it was slow. I was happy with my effort up to Saw Ave, keeping the speed above 24 and knocking 6 seconds off the Rosalie St segment. Managed to grind out the next flatter section reasonably well but the legs were feeling it a bit and it wasn't a surprise that I really struggled on the steeper bit up to the circle. Resorted to using the big chainring to try to limit my losses on the final section and managed to knock 16 seconds off my best. Still feel I have more in me and that felt more worthwhile so I might give it another go.
Cruised back to KP and decided I might as well have another go at May Dve. Initially I thought I would just aim for the Rosalie St climb, where brycec was ahead of me, as the Easterly would make the full climb tough, but I decided the full effort would do me good even if it was slow. I was happy with my effort up to Saw Ave, keeping the speed above 24 and knocking 6 seconds off the Rosalie St segment. Managed to grind out the next flatter section reasonably well but the legs were feeling it a bit and it wasn't a surprise that I really struggled on the steeper bit up to the circle. Resorted to using the big chainring to try to limit my losses on the final section and managed to knock 16 seconds off my best. Still feel I have more in me and that felt more worthwhile so I might give it another go.
Thursday Feb 25, 2016 #
6 AM
Cycling 39:47 [3] 15.22 km (23.0 kph) +177m
Tried to get out early and set the bar a little higher before brycec's commute this morning. Did an extended warm up through Hollywood, up Forrest and down May but still only managed to knock 7 seconds off. Maybe went a little harder than I thought on Tuesday but I think I had a tailwind that time and it was probably a light headwind this time. Had one guy in aero position on a time trial bike come steaming past me after Saw Ave to show me how it should be done. Slightly demoralising at the time but he didn't gain much on the second half of the climb.
Tuesday Feb 23, 2016 #
5 PM
Cycling 30:08 [3] 12.14 km (24.2 kph) +138m
Quick spin around KP after work while Rachel took Amy swimming and Liam went to a birthday party. Had to go fairly hard from the start to make sure I beat brycec and LOST_Richard's time up May Dve, then rolled down Lovekin and went harder up Forrest. One final effort up to the circle on May on my way back to exiting at Saw Ave.
Monday Feb 22, 2016 #
4 AM
Note
Achilles/heel pain bad enough to be keeping me awake this morning. Mostly left side which I kicked a branch into towards the end of Sunday's orienteering. Also kicked that heel with the big toe on my other foot while lunging for an attempted catch playing cricket with kids at the beach on Saturday evening.
7 PM
Tennis 2:30:00 [1]
Pennants vs Wembley Downs with Rhett and Cam.
Their number 3 wanted to play singles first and Cam was playing 3 for us so I started with Rhett against Jordan and Nathan. I felt they were the better team for most of the match but we managed to win the key points to get up 4-3 2-4 4-3 while Cam went down in straight sets to Joel.
Second round with Cam against Nathan and Joel we had some good patches but they were a bit too consistent and we went down 2-4 4-2 2-4. Rhett beat Jordan in straight sets so it was all square at 2 all and 5 sets all.
Going into the last round Rhett told me I'd better win 4-0 4-0 in case it came down to games but I was thinking Nathan was clearly better than me so I'd be happy just to win a game. I was relieved to hold serve in the opening game to get on the board, then when I broke in the next game I thought "at least I'm making a contest of it". After holding and breaking again to take the first 4-0 I was definitely starting to think about what Rhett had said but still expected the match to turn. The first game of the second was a struggle as Nathan seemed to lift his game a bit but I managed to hang on and win the sudden death point. I still expected more of a fightback but the errors kept coming from Nathan and I took the second 4-0 as well.
Rhett and Cam were having more of a battle on the other court but they took the first set which was all we needed to secure the win. They lost the second in a tie breaker and when they worked out the third didn't matter they just tried to end the points quickly to get it over and lost that as well.
Overall we got the win 3-3 on rubbers, 8-7 on sets. I don't think it will be enough to get us off the bottom of the ladder as Wembley Downs said their opponents forfeited their previous round so that will keep them well clear of us.
No pain at all in either heel or achilles on the night but I could barely walk this morning due to pain in the left heel.
Their number 3 wanted to play singles first and Cam was playing 3 for us so I started with Rhett against Jordan and Nathan. I felt they were the better team for most of the match but we managed to win the key points to get up 4-3 2-4 4-3 while Cam went down in straight sets to Joel.
Second round with Cam against Nathan and Joel we had some good patches but they were a bit too consistent and we went down 2-4 4-2 2-4. Rhett beat Jordan in straight sets so it was all square at 2 all and 5 sets all.
Going into the last round Rhett told me I'd better win 4-0 4-0 in case it came down to games but I was thinking Nathan was clearly better than me so I'd be happy just to win a game. I was relieved to hold serve in the opening game to get on the board, then when I broke in the next game I thought "at least I'm making a contest of it". After holding and breaking again to take the first 4-0 I was definitely starting to think about what Rhett had said but still expected the match to turn. The first game of the second was a struggle as Nathan seemed to lift his game a bit but I managed to hang on and win the sudden death point. I still expected more of a fightback but the errors kept coming from Nathan and I took the second 4-0 as well.
Rhett and Cam were having more of a battle on the other court but they took the first set which was all we needed to secure the win. They lost the second in a tie breaker and when they worked out the third didn't matter they just tried to end the points quickly to get it over and lost that as well.
Overall we got the win 3-3 on rubbers, 8-7 on sets. I don't think it will be enough to get us off the bottom of the ladder as Wembley Downs said their opponents forfeited their previous round so that will keep them well clear of us.
No pain at all in either heel or achilles on the night but I could barely walk this morning due to pain in the left heel.
Sunday Feb 21, 2016 #
7 AM
Orienteering 31:51 [3] 4.37 km (7:17 / km) +74m 6:43 / km
shoes: Inov-8 X-Talon 212 b
Putting out tapes on course A at Yetar Spring. Right achilles a little sore on the uphill bits.
8 AM
Orienteering 31:26 [3] 4.51 km (6:58 / km) +106m 6:14 / km
shoes: Inov-8 X-Talon 212 b
Running course B at Malmalling with Simon. Henry and Sarah were the only others interested in doing the second course and they were happy to do it without tapes so I didn't bother putting tapes out this time. Just ran a steady pace telling Simon what I was doing. Screwed up the last control because I thought some trailbike tracks going up the hill were the mapped track further North that we usually go out to get to the start at events here. Didn't notice the achilles much on this course.
Orienteering 25:58 [3] 4.04 km (6:25 / km) +55m 6:01 / km
shoes: Inov-8 X-Talon 212 b
Ran around the course A area again sort of roughly going backwards around the course looking for the McFarlane family to see if they needed any help while Simon picked up the tapes. Didn't end up finding them as they had changed the order and skipped some controls so were already close to the finish when I set out. They didn't seem to need any help anyway. Achilles getting a bit sore by the end of this one.
Saturday Feb 20, 2016 #
6 AM
Cycling 45:38 17.96 km (23.6 kph) +211m
Easy ride over to KP with a couple of loops around Forrest Dr going a bit harder up the hills. Didn't use any gear harder than 39/17.
45 min is about the limit of my tolerance for cycling these days, feels very long compared to my commute.
45 min is about the limit of my tolerance for cycling these days, feels very long compared to my commute.
Running 21:18 [2] 3.79 km (5:37 / km) +70m 5:09 / km
shoes: Nike Free 3.0 Flyknit Blue
Rachel was about to head out for her intervals when I finished my ride so I joined her for the warm up and drills/strides. Achilles fine at the start, got a little sore during the run, then good again after stretching/drills/strides. Headed home before Rachel started or I might have been tempted to join in the intervals.
Friday Feb 19, 2016 #
6 AM
Kick bike 23:58 [2] 5.46 km (4:24 / km) +35m 4:15 / km
A few laps around Rosalie Park on Virpi's kick bike.
Running 11:25 [2] 2.25 km (5:04 / km) +10m 4:57 / km
shoes: Saucony Triumph
Straight into a little run around the ovals to see if a kick bike warm up would make running hurt less. Left heel a little sore and right achilles fine at the start but this had reversed by the end.
Thursday Feb 18, 2016 #
6 AM
Running 42:09 8.01 km (5:16 / km) +74m 5:02 / km
weight:69.4kg shoes: Saucony Triumph
Shuffle/walk across the ovals, stopped to stretch the hammies a bit, then started jogging a little more purposefully into KP. Was thinking of giving up and walking home but then some bikes came past up Lovekin so I increased the pace a bit. Then I saw some runners ahead near Hale Oval doing some intervals so I increased the pace again. The increased effort was distracting me from the pain so I kept it going until I got back to Rosalie, where I joined Rachel on one of her recoveries, before visiting the IGA for bread (and chocolate) on the way home.
Burning pain in the left heel seemed to be underneath the heel today (near the back, not PF). That was new. Right achilles was same old.
Burning pain in the left heel seemed to be underneath the heel today (near the back, not PF). That was new. Right achilles was same old.
Wednesday Feb 17, 2016 #
6 AM
Cycling 27:00 [3] 10.0 km (22.2 kph)
8 reps up Verdun St.
Tuesday Feb 16, 2016 #
5 PM
Swim 20:00 [3] 0.8 km (25:00 / km)
About 500m continuous in about 11 minutes, then got sick of trying to get around slow people and did 3x50 in around 50-51 with a very slow 50 recovery plus a significant rest.
Monday Feb 15, 2016 #
5 PM
Running 23:09 [2] 3.94 km (5:52 / km) +5m 5:50 / km
shoes: Nike Free 3.0 Flyknit Blue
Little jog around the ovals while waiting for Liam to finish his tennis lesson. Left heel sore at the start, better after I stopped to stretch for a while.
Sunday Feb 14, 2016 #
6 AM
Running 41:09 [3] 8.13 km (5:04 / km) +100m 4:46 / km
shoes: Saucony Triumph
Needed to get up with Rachel to have time for a decent run but needed a lot more time stretching to feel capable of running so ended up leaving it a bit tight to get back in time to get Liam to tennis. Left heel very sore setting out, right Achilles not too bad. Daniel had sent me a message suggesting a run leaving the school at 6:30 and I had rejected it partly due to injury and partly from the need to get to tennis but it was 6:28am as I reached the ovals so I decided I should go and say hello at least.
Met Dan, Nic and Laurens and decided I might as well set out with them to begin with. Pain in left heel was much less starting with the group and stayed at the minor irritation level for the rest of the run. Ran through KP across to Mounts Bay Rd then around the river to the brewery. Pace felt very slow around the river, I was guessing 5:30/km, and I wondered why given Dan had suggested a 5min/km pace. A few seconds later I heard Dan And Nic comparing their gps paces and saying we were just under 5 which really surprised me given the strong headwind and how it felt.
When we got to the brewery I turned up Kokoda to take the shortest route I could back home. Had to put in some short hard surges up the hill to overtake groups going up in the gaps between groups going down. Kept pushing the pace a bit on the way back as I was cutting it fine to get to tennis. We needed to ride our bikes over to College Park for our "home" game as we don't have enough courts at Onslow Park.
Saw Laurens later at Claremont Quarter and he was complaining that the 18km they ended up doing was a bit more than he was expecting and more than he has done in over 10 years. To be fair, Dan did say 15-18km in his original message.
Met Dan, Nic and Laurens and decided I might as well set out with them to begin with. Pain in left heel was much less starting with the group and stayed at the minor irritation level for the rest of the run. Ran through KP across to Mounts Bay Rd then around the river to the brewery. Pace felt very slow around the river, I was guessing 5:30/km, and I wondered why given Dan had suggested a 5min/km pace. A few seconds later I heard Dan And Nic comparing their gps paces and saying we were just under 5 which really surprised me given the strong headwind and how it felt.
When we got to the brewery I turned up Kokoda to take the shortest route I could back home. Had to put in some short hard surges up the hill to overtake groups going up in the gaps between groups going down. Kept pushing the pace a bit on the way back as I was cutting it fine to get to tennis. We needed to ride our bikes over to College Park for our "home" game as we don't have enough courts at Onslow Park.
Saw Laurens later at Claremont Quarter and he was complaining that the 18km they ended up doing was a bit more than he was expecting and more than he has done in over 10 years. To be fair, Dan did say 15-18km in his original message.
8 AM
Cycling 36:00 [1] 9.0 km (15.0 kph)
Rode over to College Park and back with Liam for his pennants. Had a 10-8 win against the previously undefeated Reabold. Liam played really well winning all his singles matches 10-1 or 10-2. Last time we played Reabold he won all his matches but a couple went to 15-13 and 11-9. I think he is up to about 60 singles matches without a loss now. Definitely looks as though his orange ball game has stepped up a level after the move to green ball training over the holidays.
5 PM
Tennis 1:00:00 [1]
A bit of a hit with Liam, Monty, Alastair and Amy, then some with Rachel, then some serving with the radar. Got a bit of work to do to challenge Groth.
Saturday Feb 13, 2016 #
8 AM
Running 39:56 [3] 8.19 km (4:53 / km) +65m 4:42 / km
shoes: Nike Free 3.0 Flyknit Blue
A bit late getting up so didn't end up getting out the door until after Rachel got back from parkrun. At least that meant I had done heaps of loosening up before starting so the first minute or two didn't actually hurt at all. After that the left heel was slightly sore the rest of the way and the right achilles was almost ok. Started pretty easy but ended up turning into a kind of a build run, partly because the last part of the run was a bit exposed and I wanted to get out of the sun.
Friday Feb 12, 2016 #
6 AM
Running 30:57 [3] 5.99 km (5:10 / km) +90m 4:48 / km
weight:69.9kg shoes: Nike Free 3.0 Flyknit Blue
Tried to just pretend it wasn't hurting. Starting to get used to the pain by the end. Most enjoyable run I've done for a while.
Thursday Feb 11, 2016 #
6 AM
Running 30:56 [2] 4.98 km (6:13 / km) +91m 5:42 / km
shoes: Saucony Triumph
Easy 5k with Rachel. Not very pleasant out there this morning, very humid. A bit sore but not too bad. Saw Nick Lethbridge out there training for the perth trail series hills by running with a big pack.
Wednesday Feb 10, 2016 #
5 AM
Running 25:43 4.53 km (5:41 / km) +24m 5:32 / km
shoes: Saucony Triumph
Walked over to the ovals, jogged with Rachel for a while, then she turned uphill so I went the other way. More stiff than sore today but still not great. Stopped for a little stretch and a couple of drills with Rachel on the ovals and felt a bit better jogging home from there. Quite cool in KP this morning, actually wished I had worn a shirt rather than a singlet at times.
Monday Feb 8, 2016 #
7 AM
Running 20:00 [2] 3.94 km (5:04 / km) +29m 4:54 / km
shoes: Saucony Triumph
Spent a long time lying in bed doing a bit of back stretching while trying to decide if I should attempt a run or a bike ride or just give up. Eventually got out the door and walked over to the ovals before convincing myself to start running. Left heel quite sore on the medial side but eased off after about 10 minutes. Right achilles slightly sore on the lateral side, came and went a bit but there sore most of the time.
7 PM
Tennis 2:00:00 [1]
Pennants at home vs Alexander Park. Late call up with Daniel pulling out and when I got there nobody knew the combination for the ball locker so I spent most of the warm up time ringing around trying to find out how to get the match balls out. Eventually worked it out with about 5 minutes to spare so very limited warm up. I was playing number 2 this week and my opponent was way better than me so I lost all my matches in straight sets. Made him work hard in the singles with lots of accurate defensive lobbing but was very rarely able to get on top in any point.
Heels/achilles completely pain free despite having half an hour to stiffen up between singles and final doubles. Not sure why just going for a run is so painful when sprinting around a tennis court is totally fine.
Heels/achilles completely pain free despite having half an hour to stiffen up between singles and final doubles. Not sure why just going for a run is so painful when sprinting around a tennis court is totally fine.
Sunday Feb 7, 2016 #
6 AM
Running 9:44 [1] 1.03 km (9:26 / km) +15m 8:49 / km
shoes: Saucony Triumph
Tried to go for a bit of a run with Rachel but it hurt too much so I turned around and walked home.
5 PM
Tennis 1:00:00 [1]
Little hit with Liam and Rachel, then Amy and Daisy, then Zak.
Saturday Feb 6, 2016 #
7 AM
Running 33:01 [3] 5.51 km (6:00 / km) +95m 5:31 / km
11 AM
Tennis 1:00:00 [1]
Saturday grass court singles. Lost to Ross 3-4 1-4, then finished off the final set of my match with Brad, losing 0-4. Playing so poorly I gave up and went home.
Friday Feb 5, 2016 #
6 AM
Running 37:25 6.74 km (5:33 / km) +32m 5:25 / km
weight:70.1kg shoes: Nike Free 3.0 Flyknit Blue
Ran with Rachel on her warm up for some intervals, then did a lap around the ovals while she stretched etc. Came back past Rachel when she was about to start so I decided to join her for a lap. It didn't feel right to drop out part way through an intervals so I ended up doing the full 1600m.
Decided to give the frees a try again today. Sore around the back of the ankle on both sides from start to finish. Not really bad and didn't really change throughout the run. Not sure what to make of that.
Decided to give the frees a try again today. Sore around the back of the ankle on both sides from start to finish. Not really bad and didn't really change throughout the run. Not sure what to make of that.
Thursday Feb 4, 2016 #
5 AM
Running 30:01 [2] 5.47 km (5:30 / km) +43m 5:17 / km
shoes: Saucony Triumph
Seemed a bit more sore this morning so I had to speed up a bit in the second half to increase the painkiller dose.
Wednesday Feb 3, 2016 #
6 AM
Running 32:25 [2] 6.0 km (5:24 / km) +39m 5:14 / km
shoes: Saucony Triumph
Started out with the Rosalie group on the short loop then peeled off in KP to avoid too many hills. Right achilles still a bit sore, left heel better.
Tuesday Feb 2, 2016 #
6 PM
Running 25:58 [2] 4.76 km (5:28 / km) +42m 5:14 / km
shoes: Saucony Triumph
Little evening jog in KP. A bit of soreness around the left heel/back of ankle and lateral side of right achilles but it did improve in the second half. Brief stop to chat to Daniel on the ovals near the end.
Monday Feb 1, 2016 #
7 PM
Tennis 3:00:00 [1]
Pennants vs Ocean Ridge. Close night 3-3 but lost 7-8 on sets. I won allk my matches, 4-3 0-4 4-1 with Jono, 1-4 4-2 4-0 with Greg and 4-0 4-3 in singles. Won the last 8 games with Greg after being down 4-1 2-0 and came back from 0-4 down in the singles tie breaker to win 5-4.