Training Log Archive: CraigIn the 30 days ending Apr 30, 2007:
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Monday Apr 30, 2007 #
Note
(rest day)
Pain (or was it rain?) induced lack of motivation.
Sunday Apr 29, 2007 #
Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +30m 5:13 / km
shoes: Brooks Cascadia Pivot
Warm up jog from car to start at Yetar Spring. Walked back to car from finish because heel was starting to feel a little sore.
Orienteering (Yetar Spring) 46:33 [4] *** 7.9 km (5:54 / km) +300m 4:57 / km
spiked:13/14c shoes: Brooks Cascadia Pivot
Ran H2 course for next week when we will be at WOC trials. Tried to concentrate on looking at the whole leg before leaving controls and staying a bit further ahead with my map reading. I think it was working ok because I felt very much in control for most of the course. One small lapse on a very short leg but I recovered well and still only took 1min for the leg so can't have been too bad. Felt very tired in the middle stages of the course but was feeling better again by the end. Overall very happy with the run. Heel didn't bother me while running except at the top of one longish hill but it was getting a bit sore again after stopping.
Saturday Apr 28, 2007 #
Running warm up/down 18:02 [2] 3.05 km (5:55 / km)
ahr:133 max:152 shoes: Mizuno Wave Nirvana
Warm up 2.2km finishing with 6 uphill run throughs. Warm down 5 minute easy jog.
Orienteering race 16:13 [5] * 3.8 km (4:16 / km)
ahr:160 max:168 spiked:14/17c shoes: Mizuno Wave Nirvana
Joondalup Sprint. Mostly pretty good run but had a bit of trouble spotting a couple of the controls. Lost about 30 seconds on 15 which was on a pillar a few metres away from the fence corner it was supposed to be on. Felt as though my acceleration was a bit better than usual today and I was really hurting by the end of the uphill leg to 13. Recovered a lot at 15 but still feeling tired at the finish. Just held on to beat Sten by 2 seconds. Heel was good but it did get a little sore after cooling down. I don't think I'll run the sprint next week.
Friday Apr 27, 2007 #
Cycling 53:40 [2] 24.85 km (27.8 kph)
Easy ride to work from Woodbridge Lakes. Nice day for it, the sort of light consistent wind that makes you feel strong without noticing that it is because of the tailwind.
Cycling 54:20 [2] 24.8 km (27.4 kph)
Ride back to Woodbridge Lakes. Wind had reversed nicely for me.
Thursday Apr 26, 2007 #
Running intervals 10:29 [5] 3.2 km (3:17 / km)
shoes: Mizuno Wave Nirvana
8x400m with 200m jog recovery at GF oval measuring with GPS
1:15 143/157 1:09 150/158
1:18 151/160 1:12 151/160
1:20 151/160 1:10 151/161
1:21 151/160 1:13 151/161
1:20 150/160 1:08 153/161
1:20 152/160 1:11 153/162
1:18 151/162 1:08 155/163
1:17 152/162 1:07 157/163
1:15 143/157 1:09 150/158
1:18 151/160 1:12 151/160
1:20 151/160 1:10 151/161
1:21 151/160 1:13 151/161
1:20 150/160 1:08 153/161
1:20 152/160 1:11 153/162
1:18 151/162 1:08 155/163
1:17 152/162 1:07 157/163
Running warm up/down 37:23 [2] 6.37 km (5:52 / km) +50m 5:39 / km
shoes: Mizuno Wave Nirvana
Warm up to GF oval plus a few laps and run throughs. 8x200m recovery. Jog home.
Wednesday Apr 25, 2007 #
Running 56:39 [2] 10.44 km (5:26 / km) +250m 4:51 / km
ahr:129 max:152 slept:7.1 weight:69.1kg shoes: Mizuno Wave Nirvana
Easy run from Rob & Lois's house down towards Mundaring Weir then along powerline and back up Coolgardie Rd to golf course. Going through golf course Rachel needed a toilet stop so I thought I would run through to the oval and do laps until she caught up. Decided to take a longish route to oval so I wouldn't have to do many laps but after 3 laps there was no sign of Rachel so I headed back to where I last saw her. Still no sign of her so I headed home. When I got home I discovered Rachel started running again as soon as I left her and took a more direct route to the oval and left before I got there. Left heel getting sore in the last 10 minutes. Probably would have been ok if I didn't do the extra laps waiting for Rachel. Heart rate was 44 while stretching just before starting at midday. Average was 123 with Rachel and 135 after I left her.
Tuesday Apr 24, 2007 #
Running tempo 40:56 [4] 9.05 km (4:31 / km) +200m 4:04 / km
ahr:145 max:157 shoes: Mizuno Wave Nirvana
5k time trial loop continuous at a solid pace including warm up and warm down. Legs feeling a bit heavy today.
Warm up 3.33km 15:47 hr 136/149
TT course 4.31km 19:20 hr 152/157
Warm down 1.41km 5:48 hr 146/150
Sore under outside of left ankle and down into outside of foot.
Warm up 3.33km 15:47 hr 136/149
TT course 4.31km 19:20 hr 152/157
Warm down 1.41km 5:48 hr 146/150
Sore under outside of left ankle and down into outside of foot.
Monday Apr 23, 2007 #
Note
(rest day)
too sore to run and no interest in cycling
Sunday Apr 22, 2007 #
Orienteering race (Keaney College) 50:59 [4] *** 9.66 km (5:17 / km) +300m 4:34 / km
ahr:158 max:165 spiked:6/10c shoes: Brooks Cascadia Pivot
H2 at Keaney College. Ran the late shift today and only just made it to the start before they packed it up. Forgot to take control descriptions but it didn't really matter. Pretty good run but there were a few times when I was making decisions based on memory of the leg from the planning stage rather than checking the map again properly. Don't think it cost me much but probably not the best habit to get into, or perhaps an old habit I should try to get out of. Started feeling tired around number 6 and left heel started hurting about then too.
Saturday Apr 21, 2007 #
Running (treadmill fitness test) 35:00 [4] 8.3 km (4:13 / km)
ahr:145 max:171 shoes: Mizuno Wave Nirvana
Finally did a repeat of the treadmill fitness test I did ages ago. No time to analyse the heart rate now, more details to follow. Managed 3min at 19km/h this time. I think the last 3 k was about 10:10 which would be a PB for me. Left heel sore after stopping.
Didn't quite follow the same protocol as last time because I couldn't remember the details and couldn't be bothered looking it up. Last time did 5min @10km/h then 3 @ 11-18 plus 5 @ 10 warm down. This time started with 10min @ 12km/h then 3 @ 13 - 19 with 3 @ 12 as warm down.
Speed / Ave HR for last minute (previous test)
12 135 (132)
13 138 (139)
14 144 (145)
15 149 (152)
16 153 (158)
17 159 (163)
18 163 (166)
19 169 (too fast)
12 143 (different warm down)
First minute of each new speed always seemed the hardest. Briefly contemplated going to 20km/h but no way would I have made 3 minutes.
Didn't quite follow the same protocol as last time because I couldn't remember the details and couldn't be bothered looking it up. Last time did 5min @10km/h then 3 @ 11-18 plus 5 @ 10 warm down. This time started with 10min @ 12km/h then 3 @ 13 - 19 with 3 @ 12 as warm down.
Speed / Ave HR for last minute (previous test)
12 135 (132)
13 138 (139)
14 144 (145)
15 149 (152)
16 153 (158)
17 159 (163)
18 163 (166)
19 169 (too fast)
12 143 (different warm down)
First minute of each new speed always seemed the hardest. Briefly contemplated going to 20km/h but no way would I have made 3 minutes.
Friday Apr 20, 2007 #
Cycling 1:31:20 [3] 38.8 km (25.5 kph)
Ride home from work. Rachel was running with Erin in Kings Park at 7:30 this morning and I'm still feeling injured so I strapped the bike to the back of the car and got a lift in with Rachel so I could get my work hours done in time to do the full ride home. The ride home feels a lot shorter when you haven't ridden in but Leithdale Rd is still too bloody steep to enjoy. The rest of the ride was nice but I would still much rather be running if it didn't hurt so much.
Thursday Apr 19, 2007 #
Running 42:30 [3] 8.3 km (5:07 / km) +160m 4:40 / km
shoes: Mizuno Wave Nirvana
Easy long loop. Both achilles sore to begin with, warmed up a bit then got sore again towards end. Right knee sore early on. Right hip getting sore in last 5 minutes. A bit sore underneath left heel for a while until I realised it was a gum nut stuck in my shoe and stopped to pull it out.
Wednesday Apr 18, 2007 #
Running 40:05 [3] 8.7 km (4:36 / km) +100m 4:21 / km
slept:6.4 weight:69.2kg shoes: Mizuno Wave Nirvana
Usual lap of KP with Ben, Ivan and Wally except only Ben went with me from the start. I felt a lot better than usual at the start so started a lot faster than normal. Kept the pace solid but comfortable all the way apart from a surge up the last hill to overtake a cyclist. Felt a bit slow through the middle as well when Ben was struggling a little. Fastest time for this loop but I've never run it hard.
Tuesday Apr 17, 2007 #
Note
(rest day)
Still feeling too injured to consider training.
Monday Apr 16, 2007 #
Note
(rest day)
Never even thought about trying to train.
Sunday Apr 15, 2007 #
Orienteering race 1:17:22 [4] 14.9 km (5:12 / km)
ahr:156 max:165 shoes: Brooks Cascadia Pivot
National Badge NOL, Ngaralta Country. Started fairly well, passed the 2 earlier starters by 5 but Dane went with me to 6 and I rushed 7 a bit and lost about 30 or 40 seconds by missing it to the left. Recovered faster than Dane and got a bit of a gap but was still rushing a bit heading into 9 and got quite confused by the tracks near the start. Didn't really know where I was but followed a bunch (including my mum) who had just started into a control which luckily was the right one. Stumbled across 15 and 16 without really knowing where I was but without losing much time. Stood still for a while 5m from 20 without seeing it. Left heel started to hurt enough going to the spectator control at 21 that I considered stopping there but the last loop looked fairly short and easy and I didn't want to stop and then find out I was doing well so I kept going. Heard the commentary calling Blair through the spectator control a lot less than 4 minutes after me and got a bit negative for a while (started thinking I should have stopped). Picked up a bit again after climbing out of 22 and tried to make sure Blair didn't catche me. Lost a few seconds on 24 but otherwise good to the finish. Left heel really sore after I finished. Really happy with how my fitness has held up and how consistently I have raced this week but it is a bit frustrating to think about what I might have been able to do if I could have trained hard and I'm still worried about how my achilles will survive the WOC trial and JWOC trial weekends in the next 5 weeks.
Saturday Apr 14, 2007 #
Orienteering race 38:04 [4] 6.42 km (5:56 / km)
ahr:157 max:164 shoes: Brooks Cascadia Pivot
Australian Middle Champs, Pewsey Vale. A bit scrappy on the first 3 controls but otherwise good up to the spectator control. Final loop felt very poor but without making any really significant mistakes. Drifted off to the left 3 times on the one leg going to 16. Very wobbly and slow mid leg on 17. 18 was good. Ran the track to 19 but was way left again coming in off the bend and took ages to get to the control. Well off to the right on 20 but saw the control fairly early once I corrected after seeing the fence in front of me. A bit of a frustrating run but still fairly pleased with the result.
Friday Apr 13, 2007 #
Orienteering race 17:52 [5] 4.13 km (4:20 / km)
ahr:163 max:168 shoes: Brooks Cascadia Pivot
ASC Galaxy sprint at Nuriootpa. One small mistake on the earth bank but only a few seconds otherwise happy with the run. Felt as though I ran as fast as I could but it was taking me a while to get up to speed after punching controls. I'm considering giving up running sprint races.
Thursday Apr 12, 2007 #
Running 27:00 [1] 4.0 km (6:45 / km)
shoes: Mizuno Wave Nirvana
Another jog around Adelaide with Rachel. This one was a real struggle, I don't think there was a single step where I didn't think about stopping and walking. Wouldn't have been any slower if I did.
Wednesday Apr 11, 2007 #
Running 31:00 [2] 5.0 km (6:12 / km)
shoes: Mizuno Wave Nirvana
Jog around Adelaide with Rachel.
Monday Apr 9, 2007 #
Orienteering race 54:24 [5] *** 7.4 km (7:21 / km) +415m 5:44 / km
shoes: Brooks Cascadia Pivot
Final day of Easter. Another good steady run, no mistakes apart from minor wobbles off the optimal line mid leg. Never felt really strong but didn't really tire either so pretty happy overall. Started the day 51 seconds behind Blair and managed to sneak past him thanks to AJ passing me near the end and giving me the incentive to push the finish hard and go from 5 seconds behind Blair at the last control to 2 ahead at the finish. Ended up 7th overall, way ahead of my goal of top 15.
Sunday Apr 8, 2007 #
Orienteering race 1:39:46 [5] 15.8 km (6:19 / km) +510m 5:26 / km
shoes: Brooks Cascadia Pivot
Easter Day 2, Long. Very happy with my race today, don't really feel I did anything wrong at all. Started 2 minutes behind Tooms and caught him pretty early. Tooms lifted his pace and went with me until Julian came past on the long downhill just before the last long leg. Even though he was often 50m behind it really helped maintain my motivation knowing Tooms was still hanging in there. Really happy with how well I finished considering my inability to complete any long hard training runs in the last year or so.
Saturday Apr 7, 2007 #
Orienteering race 38:41 [5] *** 6.3 km (6:08 / km) +195m 5:19 / km
shoes: Brooks Cascadia Pivot
Easter Day 1, middle distance. Good run apart from a one minute mistake on the only difficult control on the course (don't remember the number) and a smaller mistake on the big cliff earlire in the course. Recognised that it was a risky control and decided I had to aim off to be safe but didn't do it because I was distracted by seeing another runner ahead. Felt I was struggling a bit physically today, not a good sign for the long day I thought.
Friday Apr 6, 2007 #
Orienteering race 17:28 [5] *** 3.2 km (5:27 / km) +95m 4:45 / km
ahr:163 max:169 shoes: Brooks Cascadia Pivot
Easter prologue. Drifted off to the right a bit on the long leg heading West and took a little while to relocate. Otherwise fairly happy with my run but as usual too conservative and just feeling like I was starting to warm up at the finish.
Thursday Apr 5, 2007 #
Running 27:27 [2] 4.4 km (6:14 / km)
shoes: Mizuno Wave Nirvana
Easy jog around Burra with Rachel.
Wednesday Apr 4, 2007 #
Running 46:14 [2] 8.7 km (5:19 / km) +100m 5:02 / km
slept:6.5 weight:68.5kg shoes: Mizuno Wave Nirvana
Usual lap of KP with Ivan and Ben. Still very sore in the lower calves from Sunday. Kind of a strange run. Felt very slow and never felt easy but felt as though I had some power in my legs if I needed to use it. Tested it out with a couple of brief uphill surges and did feel strong but felt tired again as soon as I slowed down. Heel/achilles good but left heel a little tender after stopping. Time includes a drink stop of around 45 seconds.
Tuesday Apr 3, 2007 #
Running 29:53 [2] 5.0 km (5:59 / km) +80m 5:32 / km
shoes: Mizuno Wave Nirvana
Easy run to O'Connor Rd. Felt like a very long way.
Monday Apr 2, 2007 #
Cycling 57:50 [2] 24.85 km (25.8 kph)
Ride to work from Woodbridge Lakes. Nice morning for it.
Cycling 59:30 [2] 24.7 km (24.9 kph)
Ride back to Woodbridge Lakes. Enjoyed the first half but started wishing I had parked at Fauntleroy Ave once the wind switched around.
Sunday Apr 1, 2007 #
Event: Bridges Fun Run
Running race (Bridges Fun Run) 36:48 [5] 10.0 km (3:41 / km)
shoes: Mizuno Wave Nirvana
Bridges Fun Run 10k. Pretty good conditions. Tried to just run my own pace and not get caught up racing people. Got held up in the crowds a little in the first couple of km but tried to be relaxed about it. When things opened up a bit I found myself alone about 20m behind a large group including Lauren Shelley so I decided to try to get onto the back of that group before the headwinds. I figured Lauren would run a pretty even pace so tried to stay close to her. She gradually worked her way to the front of the pack and I had to surge a couple of times to bridge gaps as the pack started to break up. Lauren got a bit of a gap around 7km and I was left with Pete Sullivan and Chris Maher. I moved ahead on the uphills and they came back on the downhills going over the causeway but I managed to maove away a little over the last km and closed the gap to Lauren a little. Saw Ray Boyd ahead at around half way but didn't manage to catch him (spoke to him later and he said he has been running around 40k a week since the start of the year and had thought he would be happy to break 40, very happy with under 39).
My splits from km markers
3:42
3:35
7:26 (2k)
3:41 (5k 18:24)
3:42
3:44
3:46
3:41
3:27
My splits from km markers
3:42
3:35
7:26 (2k)
3:41 (5k 18:24)
3:42
3:44
3:46
3:41
3:27
Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Mizuno Wave Nirvana
Warm up and down for Bridges Fun Run.