Training Log Archive: CraigIn the 31 days ending Jul 31, 2007:
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| 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 | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||
Tuesday Jul 31, 2007 #
Running 41:45 [2] 7.33 km (5:42 / km) +120m 5:16 / km
shoes: ASICS Gel Nimbus VII
Rehab loop with Rachel. Felt very unfit but at least all my sore bits didn't hurt very much.
Monday Jul 30, 2007 #
Note
slept:7.1 weight:70.1kg (rest day)
Was going to run but the first thing I noticed when I woke up was a bit of soreness on my left heel. It stopped hurting before I got out of bed but I decided to do a bit of yoga instead of running.
Sunday Jul 29, 2007 #
Running 26:58 [2] 4.95 km (5:27 / km) +80m 5:02 / km
shoes: ASICS Gel Nimbus VII
Easy run to O'Connor Rd and back at 5pm. Right achilles and under outside of left foot just behind ball a bit sore for first half. Left heel and right knee fine.
Did a few rehab exercises after the run.
Did a few rehab exercises after the run.
Saturday Jul 28, 2007 #
Running (pram) 31:32 [2] 4.7 km (6:43 / km) +60m 6:18 / km
shoes: ASICS Gel Nimbus VII
Easy run (downhill at least) pushing Liam in pram to GFPS and back with Rachel. Sore on outside of left foot behind ball and under ankle. Right knee a bit dodgy.
Friday Jul 27, 2007 #
Note
(rest day)
And another. I might wait until summer to start training again.
Thursday Jul 26, 2007 #
Note
(rest day)
Another one.
Wednesday Jul 25, 2007 #
Running tempo 39:11 [4] 9.1 km (4:18 / km) +100m 4:05 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP with a deviation around a blocked off track which added a bit over 400m. Started with Ivan and Wally but didn't really run with them at all. Time includes a minute or two waiting for Wally at the blocked off track to make sure he didn't get lost. Cold and raining and I wasn't in the mood for jogging so I ran really hard up the dual carriageway and then tempo the rest of the way. About equal to my best time on the usual loop but probably would have been close to 35 without the detour and associated waiting.
Tuesday Jul 24, 2007 #
Running 42:13 [2] 7.54 km (5:36 / km) +120m 5:11 / km
shoes: ASICS Gel Nimbus VII
Rehab loop plus loop back to Rachel at the end (I got a bit ahead because I had to speed up when it started raining).
Monday Jul 23, 2007 #
Note
(rest day)
Sunday Jul 22, 2007 #
Orienteering race 52:20 [4] *** 10.37 km (5:03 / km) +300m 4:25 / km
spiked:14/16c shoes: Brooks Cascadia Pivot
H2 at Peterdine 9.7k straight line. Started late and knew I had no competition so not very motivated. Tried to push hard on the downhill sections and treat some of the uphills as recoveries. Rachel was very close to me on the recovery legs. Got a bit lazy with the navigation when trying to go fast and made a couple of small mistakes. I think that is why I have been orienteering so well recently, I haven't been in any hurry. Will Blackshaw showed up for the first time in many years and showed some interest in running for the Nomads in the future.
I think I need to get fit some time so I can try running the whole course fast.
I think I need to get fit some time so I can try running the whole course fast.
Saturday Jul 21, 2007 #
Note
(rest day)
Friday Jul 20, 2007 #
Note
(rest day)
Did a few calf raises and looked up some VMO exercises.
Thursday Jul 19, 2007 #
Note
(rest day)
Was a bit worried when I got home in the cold dark rain at 7:45pm to find Matt's car in the driveway but luckily Rachel was all ready to run so I didn't have to. I think that makes 25 days in a row for Matt, not bad considering he never ran 7 days in a row when he was fit.
Wednesday Jul 18, 2007 #
Running 49:15 [2] 8.7 km (5:40 / km) +100m 5:21 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP with Wally. Ivan had a sore back so just me and Wally tonight. Wally was keen to try to break 50 minutes so I ran with him all the way to help pace him.
Tuesday Jul 17, 2007 #
Running 44:43 [2] 6.83 km (6:33 / km) +200m 5:43 / km
shoes: ASICS Gel Nimbus VII
Easy run from Penny and Phil's place through John Forrest with Rachel. After getting through the whole Dubbo trip without the slightest twinge from my left heel it was hurting within a minute of starting today before easing and then coming back enough to make me walk the last km. Got dropped going up the hill as well. Rachel stopped to tie her laces and looped back twice but still got to the top 50m ahead of me. Depressing.
Monday Jul 16, 2007 #
Running 29:42 [2] 5.0 km (5:56 / km) +95m 5:25 / km
Flew home from Dubbo for what I thought would be the start of a rest week only to be dragged out by Matt for a run around Glen Forrest in the dark. Went out Bailey Rd to Gt Eastern Hwy then down Hardey Rd and back via Casino Rd West. Forgot there were no lights on the highway and neither of us had a headlamp so we were running in pitch black except for the light from the headlights of the odd car when they came past at 80km/h. At one stage I thought Matt was running down the middle of the highway so I stayed well eft of him but actually I was running down a turning lane until it ended suddenly and I dropped into a roadside ditch. Ate 7.5 Krispy Kreme doughnuts for the day.
Sunday Jul 15, 2007 #
Orienteering race 49:37 [4] *** 8.79 km (5:39 / km) +310m 4:48 / km
shoes: Brooks Cascadia Pivot
Australian Relays. Didn't have a full team and didn't see anyone else on the course so not motivated to push really hard but felt easily the best I have all week. A few little wobbles on the first couple of controls before settling down. Actually enjoyed running up the hills today and felt strong at the end. Would have been nice to be in a competitive race today rather than another solo cruise.
Saturday Jul 14, 2007 #
Orienteering race 1:34:58 [4] **** 15.16 km (6:16 / km) +570m 5:16 / km
spiked:28/28c shoes: Brooks Cascadia Pivot
Australian Champs. Another clean conservative enjoyable run. Didn't see anyone else on the course except a few juniors when we had common controls. Took a few conservative route choices and ran within myself rather than trying to push it really hard. I know I haven't done the training to race hard all the way so why bother trying. Still felt a bit tired after the spectator control and it was a bit more of a struggle to maintain map contact after this but I managed ok. Happy with the run and satisfied with the result (8th).
Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Cascadia Pivot
Run to start, back to finish to discard jumper, back to start and a bit of jogging in small circles to stay warm.
Friday Jul 13, 2007 #
Note
(rest day)
Too cold to go to JWOC relays so went to kids zoo indoor playground instead.
Thursday Jul 12, 2007 #
Orienteering race 29:45 [5] *** 5.11 km (5:49 / km) +160m 5:02 / km
spiked:20/21c shoes: Brooks Cascadia Pivot
Western Plains Challenge 2 on JWOC middle final map. Tried to run harder today and felt a lot better than Tuesday. Pretty clean into all the controls but didn't always feel as controlled in the middle of the leg as last few runs. Got a little put off by first control being on the wrong side of the feature. First half of the course was nice but the second half seemed very crowded. Still thought it was a much better run overall than Tuesday but finished 4 places lower and further behind the winner in a shorter race.
Running warm up/down 9:36 [3] 1.94 km (4:57 / km)
Run to start plus a bit extra to keep warm.
Wednesday Jul 11, 2007 #
Note
(rest day)
Watched the JWOC middle qualifying.
Tuesday Jul 10, 2007 #
Orienteering 1:03:13 [3] **** 9.44 km (6:42 / km) +480m 5:20 / km
spiked:21/21c shoes: Brooks Cascadia Pivot
Western Plains Challenge 1 on JWOC long map. Felt really bad physically but navigated ok. Didn't really enjoy most of the run just because I felt so tired. Really surprised to end up second, thought I would be way down the list today.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Brooks Cascadia Pivot
Run to start.
Monday Jul 9, 2007 #
Note
(rest day)
Went to the zoo in the morning and then tried to watch a bit of the JWOC long race but got there too late to really see anything.
Sunday Jul 8, 2007 #
Orienteering race 14:51 [5] 3.07 km (4:50 / km) +40m 4:32 / km
shoes: Brooks Cascadia Pivot
Dubbo Dash mass start sprint race. Lead very briefly on the way to the first because I took a more direct line to the path bend than everyone else. Stumbled on the way into the control and put my hand down in some thistles and spent the next 7 legs just following the bunch while trying to pull out all the thorns. Pretty boring run along the path next to the river for the rest of the race. Blair overtook me going into the 3rd last but I was confident I could outsprint him so I sat behind until the last control before overtaking him again.
Running warm up/down 8:43 [3] 1.8 km (4:51 / km)
Run to the start of Dubbo Dash with Rachel. Reasonably fast warm up because it was cold and we were running a bit late.
Saturday Jul 7, 2007 #
Event: JWOC 2007
Orienteering race 1:39:26 [4] *** 15.55 km (6:24 / km) +615m 5:20 / km
spiked:29/30c shoes: Brooks Cascadia Pivot
NSW Champs. Had an early start hours before all except Dane Cavanagh who started 2min in front. Ran pretty conservatively and felt pretty comfortable all the way. Not sure about my route choice on the long first leg but caught Dane at the end of it. Still felt quite fresh towards the end so tried to pick it up a bit on the last few which contributed to being slightly off on the second last but it was only a few seconds. Happy with the run but felt I maybe should have pushed a bit harder.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
Run to start.
Friday Jul 6, 2007 #
Note
(rest day)
Fly to Dubbo
Thursday Jul 5, 2007 #
Running 27:52 [2] 5.0 km (5:34 / km) +80m 5:10 / km
shoes: ASICS Gel Nimbus VII
Easy run to O'Connor Rd with 4x30sec fast on the way back. Felt pretty quick (the 4x30s that is). Knee back to normal 5 minutes of discomfort.
Running 27:20 [1] 4.57 km (5:59 / km) +70m 5:33 / km
shoes: ASICS Gel Nimbus VII
Got home at 7:30pm to find Matt waiting to drag me out for another run. I think that makes 10 days in a row for Matt, an all time record for him. Stayed on roads down to GF Primary, past the post office and back up the railway trail.
Wednesday Jul 4, 2007 #
Running 44:45 [2] 8.7 km (5:09 / km) +100m 4:52 / km
shoes: Mizuno Wave Nirvana
Usual lap of KP with Ivan and Wally. Right knee sore for at least the first half today. Knee always seems to be bad on Wednesdays but usually it is ok after the first few minutes. Ran at the back as much as possible to try to keep the pace slow but Ivan seemed to be feeling quite good so it wasn't as slow as I would have liked once Wally dropped off on the hill.
Tuesday Jul 3, 2007 #
Running 43:53 8.46 km (5:11 / km) +170m 4:43 / km
slept:6.4 weight:69kg shoes: ASICS Gel Nimbus VII
Easy long loop with 2x5min tempo efforts with 2min jog recovery. Ran with Rachel for first half of each effort, not planned just felt about right. Not really pushing it but definitely felt I was working harder than on Sunday at Umuna. Been feeling like I might have a slight cold recently and my throat was really sore this morning so I didn't want to push it too hard.
Sunday Jul 1, 2007 #
Orienteering tempo (Umuna) 1:08:29 *** 12.3 km (5:34 / km) +430m 4:44 / km
spiked:13/16c
State Series at Umuna. Forgot it was a state series so wasn't expecting to have to run so far. Thought I would warm up on the course rather than running any extra distance. My brain didn't warm up until some time after the first control, got close and realised I hadn't really been paying attention so lost a little bit of time, maybe 15 seconds. Lost another 15 seconds or so at 8 when I relied to much on the green for navigation and obviously got it wrong. Didn't learn from my mistake and did pretty much the same thing on 14 which was in the same area, this time lost 20-30 seconds. Rest of the course was ok, trying not to push it hard but still suffered on the steep hills and felt pretty buggered by the finish. Heel was a bit sore on the last couple of steep climbs. Forgot I was trying to win the state series this year, probably should have tried harder.