Training Log Archive: CraigIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
7 AM
Running 25:00 [1] 3.3 km (7:35 / km) +50m 7:03 / km
shoes: Nike Free 7.0
Motivation lacking again but Rachel bullied me into attempting the 5k loop. When I got to the 1k mark in 8:21 I decided I'd better turn around at Moola Rd so Rachel would have time to fit in her rest day. Did a few drills on the way back with a couple of Osmonds on Bailey at the end.
1 PM
Note
Heart bad all afternoon at work.
Thursday Apr 29, 2010 #
Note
slept:6.8 weight:68.2kg (rest day)
Motivation levels are all over the place at the moment, none to be found today.
Thought I might be obese by now but it seems not.
Thought I might be obese by now but it seems not.
Wednesday Apr 28, 2010 #
4 PM
Running 58:05 11.92 km (4:52 / km) +160m 4:34 / km
ahr:135 max:158 shoes: Nike Pegasus Black
Decided to attempt some surges around KP with Ben. Managed to get through the surges ok but the heart rate was a bit down on normal levels. I was a bit surprised that Ben dropped off the pace a bit and took a shortcut near the end but I think he was suffering a bit from playing netball last night. Felt good to run a bit faster even if it wasn't very fast but my heart did protest a bit halfway through the drive home.
Got home to find a letter from the cardiologist confirming that the patient activated recorder "... did document some very rapid heart rates up to 280 beats a minute related to a narrow complex tachycardia. The precise mechanism of this arrhythmia cannot be determined from the activated recorder strips but they have been very useful."
Got home to find a letter from the cardiologist confirming that the patient activated recorder "... did document some very rapid heart rates up to 280 beats a minute related to a narrow complex tachycardia. The precise mechanism of this arrhythmia cannot be determined from the activated recorder strips but they have been very useful."
Tuesday Apr 27, 2010 #
10 AM
Running 1:17:51 13.68 km (5:41 / km) +236m 5:14 / km
ahr:123 max:139 shoes: Nike Pegasus Black
Mid morning easy run. Heart was ok today so I went a bit longer. Variation of Little Possums via Martin Rd. Left heel area a little sore in the second half and felt a bit tired but had some good patches. Most enjoyable run I've had for a while.
Monday Apr 26, 2010 #
Note
(rest day)
Walked to the train park, Bakery, train park and home with Liam. Bakery section with Rachel and Amy too.
Sunday Apr 25, 2010 #
10 AM
Orienteering 1:22:43 [3] *** 12.75 km (6:29 / km) +304m 5:48 / km
shoes: Adidas Swoop Blue
Woke up with a very sore throat and I expected to have heart problems as well after yesterday so I did no warm up and planned to just jog the whole way and focus on the navigation.
Detailed description of how I ran the course mainly for tRicky's benefit.
Stayed left of the creek to 1 to stay out of the rocks. Saw the rock from a distance but couldn't see the flag so went via the larger boulder above to be safe which cost a few seconds.
Could see 2 from 1.
Stayed above the rocky breakaway for the first half of 2-3 to minimise climb and stay on more level ground. Heart went haywire as soon as I went uphill and I wasn't too sure of my interpretation of the clearings/rock surfaces so I walked a bit near 3.
Out above the rocky ground then followed the lines of rock surfaces. Wasn't real confident again at the end so crossed the spur a little high and ran down the side of the spur to be safe into 4.
Exit to the bottom of the clearing above then looked across and could see the rocks above the saddle. Below the rocks, up the clearing and contour around the rock surface and clearing below the rocky spur into 5.
Out up the clearing, use the green and trees to aim for the short track around the top of the gully between 18 and 19. Look across the paddocks to spot the mounds in the clear saddle, confirmed by seeing the wall and mound higher up the spur. Into the trees just right of the cliff and spur above 21. Cross the rocky spur at the boulder fields then drop slightly contouring into 6. Seemed a bit low.
Exit through the clearing above the little rocky knoll and could see the boulder 7 was on pretty much from there.
Up to the track, through the saddle, over the rock surface, right of the rocky knoll, left of 12, look for the boulder on the edge of the trees below and the cliff above 8.
Should I continue?
Took it very easy up the hills walking regularly but still had a lot of trouble with my heart. Strode out a bit more on the flat and downhills but still taking it pretty easy. Hammered the finish thinking I could probably make 70m without my heart working and it might be my only chance to win a split. Probably not a good idea because I felt pretty unwell for quite a while afterwards but I think I might have won it (34 seconds).
Detailed description of how I ran the course mainly for tRicky's benefit.
Stayed left of the creek to 1 to stay out of the rocks. Saw the rock from a distance but couldn't see the flag so went via the larger boulder above to be safe which cost a few seconds.
Could see 2 from 1.
Stayed above the rocky breakaway for the first half of 2-3 to minimise climb and stay on more level ground. Heart went haywire as soon as I went uphill and I wasn't too sure of my interpretation of the clearings/rock surfaces so I walked a bit near 3.
Out above the rocky ground then followed the lines of rock surfaces. Wasn't real confident again at the end so crossed the spur a little high and ran down the side of the spur to be safe into 4.
Exit to the bottom of the clearing above then looked across and could see the rocks above the saddle. Below the rocks, up the clearing and contour around the rock surface and clearing below the rocky spur into 5.
Out up the clearing, use the green and trees to aim for the short track around the top of the gully between 18 and 19. Look across the paddocks to spot the mounds in the clear saddle, confirmed by seeing the wall and mound higher up the spur. Into the trees just right of the cliff and spur above 21. Cross the rocky spur at the boulder fields then drop slightly contouring into 6. Seemed a bit low.
Exit through the clearing above the little rocky knoll and could see the boulder 7 was on pretty much from there.
Up to the track, through the saddle, over the rock surface, right of the rocky knoll, left of 12, look for the boulder on the edge of the trees below and the cliff above 8.
Should I continue?
Took it very easy up the hills walking regularly but still had a lot of trouble with my heart. Strode out a bit more on the flat and downhills but still taking it pretty easy. Hammered the finish thinking I could probably make 70m without my heart working and it might be my only chance to win a split. Probably not a good idea because I felt pretty unwell for quite a while afterwards but I think I might have won it (34 seconds).
Saturday Apr 24, 2010 #
Note
Spent a total of about 5 hours wandering around Umuna putting out and collecting controls. Feet pretty sore by the end of the day and had a few heart problems collecting controls with tRicky.
Friday Apr 23, 2010 #
Note
slept:7.4 weight:68.3kg (rest day)
Thursday Apr 22, 2010 #
7 AM
Running 14:00 1.5 km (9:20 / km) +40m 8:14 / km
rhr:39 slept:7.0 weight:68.4kg shoes: Nike Pegasus Black
Aborted attempt at running. Felt crap so gave up after covering the first 400m (flat) in 3min and walked back to Bailey Rd to do a couple of backward hills before jogging home. Intended to do some stretching when I got home but didn't.
Wednesday Apr 21, 2010 #
5 PM
Running 53:15 [3] 10.0 km (5:20 / km) +120m 5:01 / km
shoes: Nike Pegasus Black
Easy lap of KP with Ben. Felt much better today to begin with but my heart started playing up half way around when I tried to say too long a sentence which made things very difficult for a while. Had to have a bit of a lie down when I got home as I was still having a bit of trouble breathing after the drive home.
Tuesday Apr 20, 2010 #
5 PM
Cycling 42:00 [3] 15.0 km (21.4 kph) +150m
Achilles and knees still feeling a bit tender so didn't want to run. Planned to go for a longer ride but it seems really hard to fit in training when you don't have to go to work.
Eventually decided to ride to the doctors to get a medical certificate to try to claim the cost of my Easter flight changes on travel insurance. The first hill made me realise I should have just had a rest day.
Eventually decided to ride to the doctors to get a medical certificate to try to claim the cost of my Easter flight changes on travel insurance. The first hill made me realise I should have just had a rest day.
Monday Apr 19, 2010 #
7 AM
Running 30:32 [2] 5.0 km (6:06 / km) +80m 5:39 / km
slept:5.6 weight:69.3kg shoes: Nike Free 7.0
Another easy 5k loop. Feeling very stiff and sore this morning but at least it improved a little by the end.
5 PM
Running 47:42 [3] 8.7 km (5:29 / km) +100m 5:11 / km
shoes: Nike Pegasus Black
Usual lap of KP with Ivan. Pace was very slow early, not quite so slow later and hard work all the way. Very stiff around the knees again and a bit sore in the right achilles. My get injured quick scheme appears to be on track.
Sunday Apr 18, 2010 #
9 AM
Running warm up/down 9:44 1.84 km (5:17 / km) +21m 5:00 / km
ahr:131 max:146 shoes: Adidas Swoop Blue
Warm up run 5min out the track to the East and back again.
Orienteering race 1:00:19 *** 10.37 km (5:49 / km) +191m 5:19 / km
ahr:154 max:161 shoes: Adidas Swoop Blue
H2 at Nganga. Felt a bit tired but pretty happy with the navigation. Got a bit more tired and walked for a while out of 13 but the rest of the course was pretty easy. Didn't really lose any time out on the course but lost about 45 seconds on the finish. I actually made a bit of an effort to try to get a good finish split planning my route in advance and executing it well but could not see the finish when I got to where it was marked on the map. Eventually found it on the other side of the caravan.
Saturday Apr 17, 2010 #
Event: Nav Dash - Aquinas College
7 AM
Running 27:21 [2] 5.0 km (5:28 / km) +80m 5:04 / km
shoes: Nike Free 7.0
Another 5k loop. Took it a bit easier today, 30s slower first km. Feeling pretty good by the end.
2 PM
Running warm up/down 16:32 2.94 km (5:37 / km)
shoes: Adizero Ace
Heart started playing up when I coughed about 10 minutes into the warm up. Legs were starting to feel pretty good.
Orienteering 17:25 [3] ** 3.57 km (4:53 / km) +11m 4:48 / km
shoes: Adizero Ace
Didn't run very hard due to heart issues. Not navigating very well, stuffed up the exit from 2 not seeing the grey wall and went right around it. Quite a few other mistakes and bad decisions probably largely due to the distraction of carrying the heart monitor. Realised Rachel was probably beating me when I saw her at some crossovers near the end and made some effort to catch up but couldn't do it. She made a small mistake near the end but held me off by 9 seconds.
Running warm up/down 14:38 [2] 2.1 km (6:58 / km) +14m 6:44 / km
shoes: Adizero Ace
Out to the end of the point and back with Rachel.
Friday Apr 16, 2010 #
6 AM
Running 36:51 [3] 7.35 km (5:01 / km) +120m 4:38 / km
shoes: Nike Free 7.0
Easy rehab loop. Nice morning and feeling alright, picked it up a bit in the last km (3:40).
9 PM
Running 27:12 [3] 5.0 km (5:26 / km) +80m 5:02 / km
shoes: Nike Pegasus Black
Easy 5k loop at night testing out the new headlamp. Nice and light and stable with a good even light pattern over the area of most interest. Much brighter than my old led headlamps but still would have liked it a little brighter at times, perfectly adequate though. Legs not feeling as good as in the morning.
Thursday Apr 15, 2010 #
Note
(rest day)
Wednesday Apr 14, 2010 #
5 PM
Running 47:55 [3] 8.8 km (5:27 / km) +100m 5:09 / km
max:255 slept:6.5 weight:68.6kg shoes: Nike Pegasus Black
Usual lap of KP with Ben. Legs a bit sore in places as I started but felt pretty good once warmed up.
Had a few stops to record 4 tachycardia episodes on the PAR. Interesting watching the heart rate jump from 130 to 255 and back in a couple of seconds, not sure how high it really got because 255 is the maximum it records and it may have been inaccurate because of the movement. The PAR averages over 4 heart beats which must be a much shorter period than the garmin or suunto heart rate monitors. Kind of relieved to get something recorded already, not sure how good the recording will be though since you are supposed to stay still to get a clear record. I did get a couple of jumps to 220 while standing still, hope that is good enough.
Had a few stops to record 4 tachycardia episodes on the PAR. Interesting watching the heart rate jump from 130 to 255 and back in a couple of seconds, not sure how high it really got because 255 is the maximum it records and it may have been inaccurate because of the movement. The PAR averages over 4 heart beats which must be a much shorter period than the garmin or suunto heart rate monitors. Kind of relieved to get something recorded already, not sure how good the recording will be though since you are supposed to stay still to get a clear record. I did get a couple of jumps to 220 while standing still, hope that is good enough.
Tuesday Apr 13, 2010 #
12 PM
Cycling 2:50:00 [3] 70.0 km (24.7 kph) +400m
slept:6.6 weight:69.4kg
Rode my bike in to pick up a patient activated recorder from the mount medical centre. Ride in was quite nice, had to keep the pace fairly solid to make it on time, 35km in 75min. Solid northerly wind was more tailwind than headwind but didn't seem to help much.
Went home via Paddy Pallin to use the vouchers from last year's NavDash then out the GF Fwy and tried to follow the paths along the south side of the river which was a mistake. Went the harder way up Clayton, Victor, Glen Rd to avoid the roadworks on Coulston. Thought I wouldn't make it up Leithdale after using bottom gear all the way up Victor and Glen Rd but it wasn't as bad as I feared, just took it very slowly i.e. < 10km/h.
Somewhat tired when I got home. Probably not the smartest thing to do for my first ride in a couple of years. Possibly should have had something to eat and drunk more than half of my water bottle as well.
Went home via Paddy Pallin to use the vouchers from last year's NavDash then out the GF Fwy and tried to follow the paths along the south side of the river which was a mistake. Went the harder way up Clayton, Victor, Glen Rd to avoid the roadworks on Coulston. Thought I wouldn't make it up Leithdale after using bottom gear all the way up Victor and Glen Rd but it wasn't as bad as I feared, just took it very slowly i.e. < 10km/h.
Somewhat tired when I got home. Probably not the smartest thing to do for my first ride in a couple of years. Possibly should have had something to eat and drunk more than half of my water bottle as well.
Monday Apr 12, 2010 #
Note
(rest day)
Travelling home.
Sunday Apr 11, 2010 #
10 AM
Orienteering race 1:36:59 **** 17.46 km (5:33 / km) +313m 5:06 / km
ahr:152 max:226 shoes: Adidas Swoop Blue
ACT Long champs, Glendale.
Little warm up again. Felt ok at the start but started to feel tired before number 3 and struggled the rest of the way, particularly uphill. Big mistake on 4 (~1min) just not concentrating going over the hill and Bruce passed me. Tried to let Bruce get away from me on the next couple of legs but he seemed determined to stay close so I thought maybe I should try to stay in touch for a while and hope I came good in the second half.
Kept Bruce in sight up to the map change (what was the point of that??) but he was obviously feeling much stronger than me so he was long gone after the next hill.
Enjoyed the section in the north on the second loop but apart from that it was just a struggle to get around.
Little warm up again. Felt ok at the start but started to feel tired before number 3 and struggled the rest of the way, particularly uphill. Big mistake on 4 (~1min) just not concentrating going over the hill and Bruce passed me. Tried to let Bruce get away from me on the next couple of legs but he seemed determined to stay close so I thought maybe I should try to stay in touch for a while and hope I came good in the second half.
Kept Bruce in sight up to the map change (what was the point of that??) but he was obviously feeling much stronger than me so he was long gone after the next hill.
Enjoyed the section in the north on the second loop but apart from that it was just a struggle to get around.
Saturday Apr 10, 2010 #
10 AM
Orienteering race 49:41 [4] **** 6.3 km (7:53 / km) +230m 6:40 / km
spiked:25/29c shoes: Adidas Swoop Blue
ACT Middle Champs at Buckenderra.
Well my heart didn't cooperate but I enjoyed it anyway. No warm up due to child minding so didn't feel too good at the start but still no excuse for being absolutely flogged by M65 Daryl Erbacher up the first hill. First couple were ok but my heart started playing up around number 3 so it was a bit of a struggle from there. Small mistake at 5 looking one gully to the north first which was silly really because I thought it was the wrong one. Saw tooms leaving 6 but didn't catch him until 12-13 and never got away from him completely. Another small mistake on 21 and a bigger one (30sec) on 28 but overall a pretty clean run. I was a bit surprised not to be further off the pace.
Heart has kept playing up intermittently all afternoon which gets a bit tiring. I hope it comes good tomorrow because it will make it much more fun.
Well my heart didn't cooperate but I enjoyed it anyway. No warm up due to child minding so didn't feel too good at the start but still no excuse for being absolutely flogged by M65 Daryl Erbacher up the first hill. First couple were ok but my heart started playing up around number 3 so it was a bit of a struggle from there. Small mistake at 5 looking one gully to the north first which was silly really because I thought it was the wrong one. Saw tooms leaving 6 but didn't catch him until 12-13 and never got away from him completely. Another small mistake on 21 and a bigger one (30sec) on 28 but overall a pretty clean run. I was a bit surprised not to be further off the pace.
Heart has kept playing up intermittently all afternoon which gets a bit tiring. I hope it comes good tomorrow because it will make it much more fun.
Friday Apr 9, 2010 #
Event: Snow Treble
Thursday Apr 8, 2010 #
4 PM
Running 33:51 5.64 km (6:00 / km) +70m 5:39 / km
ahr:132 max:199 shoes: Nike Free 7.0
Easy run at Buckenderra with Rachel. Tachycardia kicked in when we stopped for a leak at the turn around point. Heart rate peaked at 199 on the way back while being chased by a herd of cows and went over 150 again about 10 minutes after finishing. Nice area, looking forward to the weekend as long as my heart cooperates.
Wednesday Apr 7, 2010 #
7 AM
Running 38:28 5.62 km (6:50 / km) +80m 6:23 / km
shoes: Nike Free 7.0
Easy run around Mt Painter with Rachel.
Monday Apr 5, 2010 #
1 PM
Orienteering race 1:04:16 [4] *** 9.32 km (6:54 / km) +315m 5:54 / km
(sick) shoes: Adidas Swoop Blue
Final Day of Easter at Collector Hill. Didn't do much warm up but what I did do caused a few heart problems. Heart seemed ok for most of the race but an attempt to push hard up the first hill set it off briefly so I didn't try that again. Felt pretty sick today, roughly one coughing fit per leg made it hard to get any rhythm. Pretty tentative through the rough stuff as well with my ankle still worrying me a bit. Generally pretty slow and unmotivated and made a few little mistakes but I did improve a little in the second half when I ran a few legs with John and then saw Peter Preston up ahead near the end.
Sunday Apr 4, 2010 #
11 AM
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +70m 5:24 / km
shoes: Adidas Swoop Blue
Timed it a bit better today so had a nice easy jog to the start. Ankle felt good for the first 30 seconds, got sore for the next couple of minutes then came good again. Heart was fine but the cold I have been almost holding off seemed a lot worse today so I still wasn't confident of finishing.
Orienteering race 1:30:48 [4] *** 15.4 km (5:54 / km) +460m 5:08 / km
shoes: Adidas Swoop Blue
Long race at Kowen Forest. Didn't feel great to begin with but still much better than yesterday. Had a few little hesitations and minor wobbles off my planned route but generally hit all the controls pretty well and started to feel better the further I went. Feeling pretty good by the time I reached the spectator leg so I tried to push the final loop a bit harder. I had planned to run straight over the knolls to 27 but then decided to swing around to the right a bit and use the clearing as an attack point just to be safe. As I ran into the clearing I could see a control right where I was aiming so I punched it and ran on forgetting that the clearing was supposed to be the attack point not the control site. Ran strongly into the finish feeling pretty good about the run only to discover I had mispunched. I think I was rushing a bit trying too hard to use up some of the energy I still had left at the finish.
I was a bit disappointed with how far off the pace I was anyway but I guess it wasn't so bad considering how I was feeling before the start.
I was a bit disappointed with how far off the pace I was anyway but I guess it wasn't so bad considering how I was feeling before the start.
Saturday Apr 3, 2010 #
9 AM
Running warm up/down 15:00 [4] 2.8 km (5:21 / km) +120m 4:25 / km
max:164 shoes: Adidas Swoop Blue
Running a bit late to the start so had to go pretty hard. Heart giving me a lot of trouble so I was stuffed by the time I got there.
Orienteering race 54:22 [3] **** 5.9 km (9:13 / km) +215m 7:48 / km
ahr:150 max:176 shoes: Adidas Swoop Blue
Heart rate still over 150 after about 7min rest at the start so not feeling good. Got a stick in the eye on the way to 1, rolled my ankle on the way to 2 and it went downhill from there. No navigational problems but struggled physically all the way and rolled the ankle again on the way to 11 which made me even slower through the second half. Didn't enjoy that one at all. Not looking forward to tomorrow. Should have stayed home.
Friday Apr 2, 2010 #
Note
(rest day)
Flying to Canberra this afternoon. Hoping Liam doesn't burst an eardrum.
Thursday Apr 1, 2010 #
Note
(rest day)
Got up at 4am to take Rachel and Amy to the airport so not much sleep again and no chance to train today since I have to look after Liam on my own.
Now flying to Canberra Friday night providing nothing else goes wrong.
At least I don't have to run the prologue sprint.
Now flying to Canberra Friday night providing nothing else goes wrong.
At least I don't have to run the prologue sprint.