Training Log Archive: CraigIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
5 AM
Running 1:02:00 11.6 km (5:21 / km)
shoes: Nike Free Run
Easy run around KP. Calves still a little sore to begin with and right hammy tightened up a bit towards the end but generally felt pretty good. Quite chilly this morning.
Tuesday Nov 29, 2011 #
6 AM
Running 38:46 [2] 6.64 km (5:50 / km)
shoes: Adizero Boston
Easy run in KP with a few drills at the end. Calves a bit sore early on.
Was going to go a bit longer but I used up too much time stopping to talk to Raf in the middle.
Was going to go a bit longer but I used up too much time stopping to talk to Raf in the middle.
Sunday Nov 27, 2011 #
8 AM
Running race 29:08 7.5 km (3:53 / km)
shoes: Nike Free 3.0
WAMC Deepwater Point 7.5km.
Missed the start by nearly an hour since I was waiting for Rachel to finish but there were still plenty of 15k runners out on their second lap so I wasn't totally alone. Zero warm up yet again but I was still surprised that I could only manage 4:30 for the first km into the wind. I knew Rachel had run about 4:12/km and I didn't feel as though I could go much faster so I was seriously concerned she was going to beat me. Second km was better close to 4:00 without feeling any faster and then I started to get going a bit better crossing Mt Fenry bridge. Felt as though I was running faster on the other side of the river as I started to overtake 15k runners more regularly but I was trying to take 500m splits using the first and second lap markers but the second lap markers were a bit random so I wasn't too sure how I was going. Hoped I was going to pull back enough time to crack 30 but wasn't really confident so it was a nice surprise to come in at 29:08. Felt good to be able to push hard again.
Splits from km markers which were mostly fairly close.
4:30 (headwind and long?)
8:33 4:03 (turnaround and climb to Mt Henry bridge)
12:24 3:51 (crossing Mt Henry)
15:59 3:35 (tailwind)
19:42 3:43 (tailwind)
23:34 3:52 (Canning bridge)
27:26 3:52 (headwind)
29:08 1:42 (a bit short?)
It seems likely that doing a warm up and starting with a group into the headwind would have helped. I was only 18 seconds ahead of Rachel at the 3k marker and then averaged 28 seconds/km faster for the rest.
Missed the start by nearly an hour since I was waiting for Rachel to finish but there were still plenty of 15k runners out on their second lap so I wasn't totally alone. Zero warm up yet again but I was still surprised that I could only manage 4:30 for the first km into the wind. I knew Rachel had run about 4:12/km and I didn't feel as though I could go much faster so I was seriously concerned she was going to beat me. Second km was better close to 4:00 without feeling any faster and then I started to get going a bit better crossing Mt Fenry bridge. Felt as though I was running faster on the other side of the river as I started to overtake 15k runners more regularly but I was trying to take 500m splits using the first and second lap markers but the second lap markers were a bit random so I wasn't too sure how I was going. Hoped I was going to pull back enough time to crack 30 but wasn't really confident so it was a nice surprise to come in at 29:08. Felt good to be able to push hard again.
Splits from km markers which were mostly fairly close.
4:30 (headwind and long?)
8:33 4:03 (turnaround and climb to Mt Henry bridge)
12:24 3:51 (crossing Mt Henry)
15:59 3:35 (tailwind)
19:42 3:43 (tailwind)
23:34 3:52 (Canning bridge)
27:26 3:52 (headwind)
29:08 1:42 (a bit short?)
It seems likely that doing a warm up and starting with a group into the headwind would have helped. I was only 18 seconds ahead of Rachel at the 3k marker and then averaged 28 seconds/km faster for the rest.
Saturday Nov 26, 2011 #
7 AM
Running long 1:23:51 [3] 17.6 km (4:46 / km) +136m 4:35 / km
shoes: Nike Free Run
Set out towards KP but at Hilda I decided I'd rather start around the river so turned South and headed down through Nedlands and Dalkeith. Did a little bit of scouting of the start area for the final metro event before heading back around the river and through UWA to KP.
Felt pretty good from the start and was enjoying running a fairly solid pace on the gently undulating roads. Probably cranked up the pace a little more around the river but was starting to tire a bit by the time I got into KP. Didn't bother trying to extend it to the 90 minutes I had planned since I had probably gone further than I expected to in 90 minutes anyway. Stopped at the IGA for a few supplies and walked home from there.
Nice to get in a run that felt as though it will make me fitter, got to take the opportunities when they come these days.
Felt pretty good from the start and was enjoying running a fairly solid pace on the gently undulating roads. Probably cranked up the pace a little more around the river but was starting to tire a bit by the time I got into KP. Didn't bother trying to extend it to the 90 minutes I had planned since I had probably gone further than I expected to in 90 minutes anyway. Stopped at the IGA for a few supplies and walked home from there.
Nice to get in a run that felt as though it will make me fitter, got to take the opportunities when they come these days.
Friday Nov 25, 2011 #
7 AM
Running 47:48 7.22 km (6:37 / km) +60m 6:21 / km
ahr:159 max:210 shoes: Adizero Boston
Couldn't sleep because of heart.
Couldn't run because of heart.
Couldn't run because of heart.
Thursday Nov 24, 2011 #
7 AM
Running 43:12 [2] 7.0 km (6:10 / km)
shoes: Nike Free Run
Easy run in KP. Struggled to get moving on the uphill first half. Legs tired and right hip flexor a bit stiff early on. Ran into Erin near the top of the hill so I turned around and jogged back to Zamia cafe chatting to her which was much more pleasant. Heart mostly ok but not so good after finishing.
Wednesday Nov 23, 2011 #
6 AM
Running 30:41 5.6 km (5:29 / km)
shoes: Nike Free Run
Easy run on sand tracks in KP. The sandy hill does seem to have become significantly more evil in the last few weeks.
Feeling tired.
Feeling tired.
Tuesday Nov 22, 2011 #
Note
Planned to do something this morning but my heart was bad when I went to bed and still bad when I got up so I didn't bother trying.
6 PM
Running race 2:30 [5] 0.8 km (3:07 / km)
shoes: Nike Free 3.0
Since my heart was bad all morning I thought I might as well try an afternoon run. Went down to the athletics stadium to try out the masters athletics. Thought I might try the 60m, 100m and long jump but the long jump seemed to have been swapped to a high jump and then cancelled and I was a bit late for the 60m so I signed up for the 800m, 3000m and 100m instead.
Did no warm up whatsoever so I thought I might jog the 800m as a warm up for a solid 3000m and try to run the 100m hard if I felt ok but it didn't really work out that way.
As soon as the gun went off in the 800m I automatically tried to stay with the rest of the field. By 200m it was clear that I was going to struggle to maintain the pace (about 34 seconds). Went through 400m in about 72 and was really wishing I had stuck to the warm up plan but I couldn't back down now so tried to tough it out and dipped just under 2:30 by my watch.
Shoe laces came undone before the end of the first lap but the shoe stayed on ok and my stride didn't quite get short enough for me to step on them.
Did no warm up whatsoever so I thought I might jog the 800m as a warm up for a solid 3000m and try to run the 100m hard if I felt ok but it didn't really work out that way.
As soon as the gun went off in the 800m I automatically tried to stay with the rest of the field. By 200m it was clear that I was going to struggle to maintain the pace (about 34 seconds). Went through 400m in about 72 and was really wishing I had stuck to the warm up plan but I couldn't back down now so tried to tough it out and dipped just under 2:30 by my watch.
Shoe laces came undone before the end of the first lap but the shoe stayed on ok and my stride didn't quite get short enough for me to step on them.
Running race 11:54 3.0 km (3:58 / km)
shoes: Nike Free 3.0
Heart started to play up shortly after the 800 finished but I decided to try the 3k anyway just to get a bit more distance in. Lauren Shelley turned up just before the start and I told her I was going to just sit at the back and cruise around but once again I got sucked into the race. Resisted the urge to try to stick with Lauren but I did try to go with the second group for longer than I should have. Even went to the front of the group for a while about half way through but when my heart got worse and they all came past me again I managed to back it off for a couple of laps. Just managed to avoid being lapped by Lauren and couldn't resist a last lap surge to get under 12 minutes even though it was really very uncomfortable.
Lap splits
44.4
1:33.2
1:33.4
1:32.1
1:35.1
1:47.9
1:42.0
1:25.1
11:54.2 (3:52, 4:01, 4:01)
Almost did the 100m but eventually talked myself out of it and went over to introduce Lauren to Rachel instead. Had to sit down for a while after a few dizzy spells.
Lap splits
44.4
1:33.2
1:33.4
1:32.1
1:35.1
1:47.9
1:42.0
1:25.1
11:54.2 (3:52, 4:01, 4:01)
Almost did the 100m but eventually talked myself out of it and went over to introduce Lauren to Rachel instead. Had to sit down for a while after a few dizzy spells.
Thursday Nov 17, 2011 #
7 AM
Running 1:06:22 13.5 km (4:55 / km) +14m 4:53 / km
ahr:137 max:144 slept:7.5 weight:69.1kg shoes: Adizero Boston
Maffetone. Feeling stuffed today but that is ok because I'll be forced to have a few days off after surgery tomorrow. Heart seemed slow to respond today, took a long time to get up over 120 when I started and took a long time to drop back to 140 any time I went over.
Conditions similar to two weeks ago and times even slower. Warm and humid with a cross/headwind going out and cross/tailwind coming back. Thought it would be faster coming back but the last km or so is quite a bit slower than the first and I think I have to drop the effort more to keep the heart rate down in warm conditions.
Out 20:31.5 4:42/km 140
Back 21:12.8 4:51/km 141 (Total Beats 5863)
Conditions similar to two weeks ago and times even slower. Warm and humid with a cross/headwind going out and cross/tailwind coming back. Thought it would be faster coming back but the last km or so is quite a bit slower than the first and I think I have to drop the effort more to keep the heart rate down in warm conditions.
Out 20:31.5 4:42/km 140
Back 21:12.8 4:51/km 141 (Total Beats 5863)
Wednesday Nov 16, 2011 #
7 AM
Cycling 41:48 17.8 km (25.6 kph)
Usual loops in KP.
Made it to the top of the hills on the first loop before my heart popped this time so didn't cost me any time on the first loop but I really struggled through most of the second loop. Started to come good as it flattened on the top part of the climb but any chance of a respectable time was long gone. Actually, I'm still a long way off being able to do a respectable time even when my heart is good.
5.9k 11:28.7 30.8km/h
3.8k 8:09.6 27.9km/h
Felt really bad when I got home again. I think I'm going to have to give up doing these rides. Maybe if I stopped treating it like a time trial I would be ok but I'm not sure I can find the motivation to do them any other way. Time to up the running instead maybe.
Made it to the top of the hills on the first loop before my heart popped this time so didn't cost me any time on the first loop but I really struggled through most of the second loop. Started to come good as it flattened on the top part of the climb but any chance of a respectable time was long gone. Actually, I'm still a long way off being able to do a respectable time even when my heart is good.
5.9k 11:28.7 30.8km/h
3.8k 8:09.6 27.9km/h
Felt really bad when I got home again. I think I'm going to have to give up doing these rides. Maybe if I stopped treating it like a time trial I would be ok but I'm not sure I can find the motivation to do them any other way. Time to up the running instead maybe.
Tuesday Nov 15, 2011 #
5 AM
Running 45:40 [2] 8.0 km (5:43 / km)
shoes: Nike Free 3.0
Easy run around KP. Still feeling a bit flat from the rogaine but no sore bits which is a nice surprise.
Saturday Nov 12, 2011 #
Event: WARA 4hr Novelty Event
8 AM
Cycling 42:29 17.8 km (25.1 kph)
Lacking motivation again after very little sleep but eventually got out and did the usual loops in KP. Heart started to play up towards the end of the first loop and I struggled a bit on the downhill of the second loop but made it up the hill in the big ring with only brief periods of feeling ill.
5.9k 11:56 29.6km/h
3.8k 7:44 29.5km/h
It always amazes me how similar my average speed is on the two loops.
5.9k 11:56 29.6km/h
3.8k 7:44 29.5km/h
It always amazes me how similar my average speed is on the two loops.
1 PM
Running (4hr rogaine) 3:55:00 [2] * 37.0 km (6:21 / km)
shoes: Nike Free Run
Oscar ruined my plans for a nice relaxing rogaine eating ice cream and watching the kids playing in playgrounds by asking me to fill in for the sick fenry.
Started off to the East just aiming to get every control until we knew it wasn't possible. Heart was a bit unhappy for the second half hour but was ok if I kept it slow and Oscar was happy to back off given how long we still had to go. Picked up every control in the East apart from failing to spot the right words in the sign at 3 and at 50 the muffin break ads had been replace with an "Advertise here" sign so we wasted a lot of time there before giving up and buying a gatorade instead. After this we decided to drop 14, 34 and 28 before crossing the bridge so that we would have time to pick up the high point controls around the perimeter of the west side.
West side went pretty much to plan leaving out 13, 29, 60, 32, 6, 43 and 11. Probably had time to get one or two of those near the end but neither of us wanted to at that stage. Ran most of the way with just a few short walk breaks, mostly on the west side.
Won by about 200 points but I thought we should have had about 600 points more than that so I guess we must have got a few answers wrong but I can't think where, I thought they were all pretty clear.
Started off to the East just aiming to get every control until we knew it wasn't possible. Heart was a bit unhappy for the second half hour but was ok if I kept it slow and Oscar was happy to back off given how long we still had to go. Picked up every control in the East apart from failing to spot the right words in the sign at 3 and at 50 the muffin break ads had been replace with an "Advertise here" sign so we wasted a lot of time there before giving up and buying a gatorade instead. After this we decided to drop 14, 34 and 28 before crossing the bridge so that we would have time to pick up the high point controls around the perimeter of the west side.
West side went pretty much to plan leaving out 13, 29, 60, 32, 6, 43 and 11. Probably had time to get one or two of those near the end but neither of us wanted to at that stage. Ran most of the way with just a few short walk breaks, mostly on the west side.
Won by about 200 points but I thought we should have had about 600 points more than that so I guess we must have got a few answers wrong but I can't think where, I thought they were all pretty clear.
Friday Nov 11, 2011 #
5 AM
Running 1:03:32 13.55 km (4:41 / km) +24m 4:39 / km
ahr:135 max:143 shoes: Adizero Boston
Repeated the Maffetone test run from last week. I get too frustrated with attempting time trials these days so I thought this might be a better way for me to monitor my fitness. I quite enjoy this sort of run too.
Much faster this time but I think that is due to better conditions rather than better fitness. Perfect conditions today. Felt I was pushing a little harder to get to 140 today, relaxing slightly would drop to 138 and continuing to push would go to 142, felt like balancing on a knife edge to actually sit on 140.
Saw Hubert Day on his bike again.
Out 19:22.6 (4:25) 139
Back 19:50.1 (4:32) 140
Total 39:12.7 (4:28) (Total Beats 5469)
Much faster this time but I think that is due to better conditions rather than better fitness. Perfect conditions today. Felt I was pushing a little harder to get to 140 today, relaxing slightly would drop to 138 and continuing to push would go to 142, felt like balancing on a knife edge to actually sit on 140.
Saw Hubert Day on his bike again.
Out 19:22.6 (4:25) 139
Back 19:50.1 (4:32) 140
Total 39:12.7 (4:28) (Total Beats 5469)
Thursday Nov 10, 2011 #
7 AM
Running 48:41 [3] 9.9 km (4:55 / km) +75m 4:44 / km
slept:7.4 weight:70.1kg shoes: Nike Free Run
Steady run around the upper part of KP. Felt pretty good apart from a brief heart flutter at about the 30 minute mark.
Wednesday Nov 9, 2011 #
7 AM
Cycling tempo 42:56 17.8 km (24.9 kph)
Usual loops in KP.
Really struggled to get out of bed this morning and then couldn't decide if I should run or ride because I really didn't want to do either but eventually went with sticking to last week's routine. Almost turned back when my heart started to play up at the end of the warm up but I find it difficult to stop once I've started so I pushed on. I don't think it affected me all that much during the ride but I did have some pretty bad dizzy spells in the shower afterwards.
5.9k 12:08 29.1km/h
3.8k 7:48 29.2km/h
Some guy on a flash carbon bike pulled up beside me as I rolled home and started to give me some tips then realised he knew me. It was Paul Redding.
Really struggled to get out of bed this morning and then couldn't decide if I should run or ride because I really didn't want to do either but eventually went with sticking to last week's routine. Almost turned back when my heart started to play up at the end of the warm up but I find it difficult to stop once I've started so I pushed on. I don't think it affected me all that much during the ride but I did have some pretty bad dizzy spells in the shower afterwards.
5.9k 12:08 29.1km/h
3.8k 7:48 29.2km/h
Some guy on a flash carbon bike pulled up beside me as I rolled home and started to give me some tips then realised he knew me. It was Paul Redding.
Tuesday Nov 8, 2011 #
7 AM
Running 47:06 [2] 8.0 km (5:53 / km)
shoes: Nike Free 3.0
Heart was bad when I woke up but I felt a need to do something anyway so just took it really easy around the sand tracks in KP. Felt reasonably comfortable most of the way but I probably shouldn't have tried to do a few drills and strides as I ran back across Rosalie park at the end.
Monday Nov 7, 2011 #
8 AM
Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Nike Free Run
Jog to work.
12 PM
Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Nike Free Run
Run home for lunch.
Sunday Nov 6, 2011 #
8 AM
Orienteering 1:30:00 [3] **** 12.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212
Training at Malmalling with Henry, Oscar, Bill and Rachel. Anthea put out some tapes for us on a contour only course I reused from 2006 which was a big help. Started with a tricky line course wiggling through the detail which everybody seemed to do ok. I started last but not far behind and only caught a couple of quick glimpses of others through the trees. Still get the impression the young guys would benefit from slowing down a little more.
A few compass legs to get back to the start of the contour only which I quite enjoyed, probably because it was largely downhill.
I led the boys through the first 5 controls of the contour only which fortunately was the easiest section so I was able to do it without embarrassing myself. Followed Henry around the rest of the course and picked up Oscar along the way. They had a few problems but I thought they really did quite well for what was a pretty difficult exercise.
Heart was good today and I haven't found any ticks yet so it was all quite enjoyable. No idea how long I really ran for and there was a fair bit of walking in there.
A few compass legs to get back to the start of the contour only which I quite enjoyed, probably because it was largely downhill.
I led the boys through the first 5 controls of the contour only which fortunately was the easiest section so I was able to do it without embarrassing myself. Followed Henry around the rest of the course and picked up Oscar along the way. They had a few problems but I thought they really did quite well for what was a pretty difficult exercise.
Heart was good today and I haven't found any ticks yet so it was all quite enjoyable. No idea how long I really ran for and there was a fair bit of walking in there.
Saturday Nov 5, 2011 #
6 AM
Cycling tempo 41:26 17.78 km (25.7 kph)
Usual loops in KP.
Tried to push a bit harder this time but had some trouble with my heart after the speed bumps outside zamia cafe. Still my fastest by quite a bit so must have been riding a lot better. Heart wasn't really bad but definitely affected me a bit on the climbs.
5.9k 11:54 29.7km/h
3.8k 7:32 30.2km/h
Had to hit the brakes to avoid getting cleaned up by Terry flying down the hill as I was leaving the park at Aberdare Rd.
Tried to push a bit harder this time but had some trouble with my heart after the speed bumps outside zamia cafe. Still my fastest by quite a bit so must have been riding a lot better. Heart wasn't really bad but definitely affected me a bit on the climbs.
5.9k 11:54 29.7km/h
3.8k 7:32 30.2km/h
Had to hit the brakes to avoid getting cleaned up by Terry flying down the hill as I was leaving the park at Aberdare Rd.
Friday Nov 4, 2011 #
6 AM
Running 1:06:01 13.64 km (4:50 / km) +14m 4:49 / km
ahr:136 max:145 shoes: Adizero Boston
Around the river to Tawarri and back trying to keep the heart rate at 140. Kind of a maffetone test I guess. Got caught in a bit of a downpour at about the 45 minute mark which was quite nice but it stopped the heart rate monitor from working. Saw Hubert Day out there on his bike. Felt quite good.
Out 20:35.1 (4:41) 140
Back 20:43.6 (4:44) 140
Total 41:18.7 (4:42) (Total Beats 5783)
Out 20:35.1 (4:41) 140
Back 20:43.6 (4:44) 140
Total 41:18.7 (4:42) (Total Beats 5783)
Thursday Nov 3, 2011 #
7 AM
Running 45:56 8.0 km (5:45 / km) +80m 5:28 / km
shoes: Nike Free Run
Ran about 25 minutes at a decent pace before my heart packed it in near Hale oval then walked and jogged back home. Quite a few brief dizzy spells after getting home.
Wednesday Nov 2, 2011 #
7 AM
Cycling tempo 42:23 17.76 km (25.1 kph)
Usual loops in KP. Took it a little easier this time I think.
5.9k 12:28 28.3km/h
3.8k 7:53 28.9km/h
5.9k 12:28 28.3km/h
3.8k 7:53 28.9km/h
Tuesday Nov 1, 2011 #
5 AM
Running 52:45 [3] 10.0 km (5:17 / km) +100m 5:01 / km
shoes: Nike Free Run
Easy run around KP.