Training Log Archive: CraigIn the 31 days ending Aug 31, 2007:
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| 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 | We | Th | Fr | |||||||||||||||||||||||||
Friday Aug 31, 2007 #
Cycling 56:00 [2] 25.1 km (26.9 kph)
Ride to work from Woodbridge Lakes. Toes got cold, otherwise quite nice.
Cycling 54:00 [2] 24.8 km (27.6 kph)
Ride back to Woodbridge Lakes.
Thursday Aug 30, 2007 #
Running tempo 49:13 9.7 km (5:04 / km) +150m 4:43 / km
shoes: ASICS Gel Nimbus VII
Same loop as Tuesday but this time doing 2x6min tempo with 4min recovery. Feeling pretty stiff in both achilles when I got up but not too bad once I got going. Knee a bit better than yesterday and legs feeling much fresher than yesterday. Really enjoyed the tempo efforts, much more fun than VO2.
Wednesday Aug 29, 2007 #
Running 49:49 [2] 8.3 km (6:00 / km) +160m 5:28 / km
shoes: ASICS Gel Nimbus VII
Easy long loop. Decided to run in the morning since hail is forecast later in the day and Ivan is overseas this week. Feeling pretty tired so very slow. It has been a while since I have done enough training to feel tired, it obviously doesn't take much now. All the usual aches and pains still there.
Tuesday Aug 28, 2007 #
Running intervals 51:12 9.68 km (5:17 / km) +150m 4:55 / km
ahr:135 max:165 shoes: ASICS Gel Nimbus VII
10k loop fenceline variation with 4x2min hard, 90sec easy. Right knee sore for the first 10min, right achilles a bit sore at times, left heel ok.
Gym 30:00 [0]
Back to Club Sierra for the first time in a few years to try to get back into some strength training. Really just trying out the gym to see if we want to include it in our program. It is certainly a lot nicer since the upgrade so I think we will be back.
Monday Aug 27, 2007 #
Cycling (MTB) 1:01:40 [3] 15.9 km (15.5 kph) +400m
slept:7.4 weight:69.5kg
Still a bit too wet to risk riding to work and didn't want to run again so soon after last night so dusted off the old MTB. About 15 minutes into the ride I realised I hadn't dusted it off well enough when I noticed a huge redback had been shaken out of my bell and was now hanging about 3cm from my left thumb. Decided I'd better stop and get rid of it but of course it crawled back into the bell and it took me several minutes to get it out again. Rode the 10k loop plus a loop through the gauntlet and back on Atkins Rd.
Sunday Aug 26, 2007 #
Running 48:55 [2] 8.97 km (5:27 / km) +200m 4:54 / km
shoes: ASICS Gel Nimbus VII
Ran over to my parents place for dinner. Down the railway trail to Boya, up the track through Greenmount just East of the quarry to the road at the top of the hill then a couple of little ups and downs through to Mayhew Rd. Right knee a bit sore where things attach to the outside of the kneecap for the first 10 minutes or so. Felt the same as when Rachel was massaging the lateral quads a few hours earlier.
Saturday Aug 25, 2007 #
Running race 17:31 [5] 4.3 km (4:04 / km) +135m 3:31 / km
ahr:168 max:173 shoes: ASICS Gel Nimbus VII
"5k" time trial. Not sure I should have been doing this as I feel as though I might be just managing to hold off Rachel's illness but I was keen to find out just how unfit I am before starting to train properly again. Felt pretty good at the start and felt fast along the powerline (with a tailwind) but started to tire pretty badly by the top of the long hill. Held it together ok for the rest of the course but never felt fast after that. Pretty pleased with the time as I was expecting a lot worse. A long way off my best (16:43) but I'm confident I can improve quite quickly if I can just start training properly. No pain worth mentioning.
Compared splits with my previous time trial in June last year and it seems I started even faster than I thought and didn't hold it together as well as I thought.
23/6/06 Today
3:38 3:28 leaving powerline
4:19 4:20 top of long hill
5:27 5:45 top of O'Connor
3:46 3:59 finish
17:11 17:31 Total
Compared splits with my previous time trial in June last year and it seems I started even faster than I thought and didn't hold it together as well as I thought.
23/6/06 Today
3:38 3:28 leaving powerline
4:19 4:20 top of long hill
5:27 5:45 top of O'Connor
3:46 3:59 finish
17:11 17:31 Total
Running warm up/down 27:00 [2] 5.2 km (5:12 / km) +80m 4:49 / km
ahr:138 max:149 shoes: ASICS Gel Nimbus VII
Run to the start of time trial loop plus a few run throughs and back home from Moola Rd.
Friday Aug 24, 2007 #
Cycling 1:01:45 [2] 27.4 km (26.6 kph)
Easy ride to work from Woodbridge Lakes. Tried to follow the bike paths around the river through Garvey Park and past Ascot for a change. Didn't get as badly lost as usual around Ascot mostly because I slowed down to follow some old guy doing about 20km/h who seemed to know where he was going. Knee was ok but felt it enough to be a bit worried about the ride home. So worried that I actually did a little stretching.
Cycling 54:40 [2] 24.8 km (27.2 kph)
Back to Woodbridge Lakes by the usual route. Knee was fine, better than on the way in. Maybe I should stretch more often.
Thursday Aug 23, 2007 #
Note
(rest day)
Seems very easy to let the days pass without doing anything at the moment.
Feeling a bit stiff and sore around both achilles and had a sore throat when I woke up.
Feeling a bit stiff and sore around both achilles and had a sore throat when I woke up.
Wednesday Aug 22, 2007 #
Running 42:29 [3] 8.7 km (4:53 / km) +100m 4:37 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP with Ivan and Wally. I struggled to keep up at the start but Wally dropped off pretty quickly and I started to warm up. Felt a little heavy in the legs but not too bad and Ivan was keeping the pace pretty solid. Got a bit sore around the left achilles for a while at around 30 minutes, felt as though it was between the achilles and the ankle on both the inside and outside. Light rain for the whole run.
Tuesday Aug 21, 2007 #
Running 44:44 [3] 9.04 km (4:57 / km) +200m 4:27 / km
ahr:143 max:164 shoes: ASICS Gel Nimbus VII
Easy run around 5k time trial loop. Thinking of doing a TT on Thursday or Saturday and it has been a while so thought it would be good to remind myself what I'm in for. Ran the second half pretty solidly with a couple of surges to get a feel for race pace (20:41 for the 4.3k TT course). No pain in left heel or right knee but right achilles was a little sore at times.
Monday Aug 20, 2007 #
Note
(rest day)
Couldn't think of a reason to do anything.
Sunday Aug 19, 2007 #
Orienteering (controlling) 25:00 [3] ** 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Brooks Cascadia Pivot
Checking controls on the easy courses.
Saturday Aug 18, 2007 #
Orienteering (controlling) 50:00 [3] ** 8.0 km (6:15 / km) +150m 5:43 / km
shoes: Brooks Cascadia Pivot
Checking controls at Wundabiniring Brook. Feeling unfit but no pain until I had to sit around for half an hour waiting for Ken and Helen to finish putting out the controls. Got a bit sore under inside of left ankle after starting again. Glad Rachel helped me out because I expect it would have got pretty bad if I had to do another 5km.
Friday Aug 17, 2007 #
Cycling 41:50 [2] 18.2 km (26.1 kph)
Ride to work from Fauntleroy Ave. Nice gentle tailwind. Felt ok (apart from knee).
Cycling 47:20 17.9 km (22.7 kph)
Ride back to car. Reasonable pace into light headwind up to the causeway then spin the rest of the way using one leg because my knee was stuffed. I think my cycling comeback is over.
Thursday Aug 16, 2007 #
Note
(rest day)
Nah. Weekend maybe?
Wednesday Aug 15, 2007 #
Note
(rest day)
I feel pretty much better now. Might do some training tomorrow.
Tuesday Aug 14, 2007 #
Note
(sick) (rest day)
All three of us got sick last night and slept most of the day. I was the lucky one, Liam has been very brave, Rachel ended up on a drip. I expect there will be a few more rest days coming.
Monday Aug 13, 2007 #
Cycling 45:20 [2] 18.2 km (24.1 kph)
Ride to work from Fauntleroy Ave. First ride since May 10 and my arse was feeling it by the 1.5km mark, might have to think about getting a new seat. Near perfect conditions, completely calm, just a bit cold. I hope the rain holds off until after I get home. Right knee was very sore on the few occasions when I put it under significant load.
Cycling 41:30 [3] 17.95 km (26.0 kph)
Ride back to Fauntleroy Ave. Surprised how tired my legs felt going home. Was it because it was my first ride in 3 months or from running hard on Sunday? Supposed to be a tailwind but didn't feel like it, at least there was no sign of any rain.
Sunday Aug 12, 2007 #
Orienteering race 33:38 [5] **** 5.33 km (6:19 / km) +190m 5:21 / km
spiked:19/21c shoes: VJ Integrator
WA Middle Distance Champs at Marginata. A really good course for a change with lots of controls in the detail and a nice mix of fast open running and some longer tougher legs. Planned to try to warm up properly this time but it didn't really happen partly because I was trying to help sort out a problem with the start times being entered in the computer incorrectly. Tried to run a controlled race but push it harder than normal any time I was really sure of where I was going. I always have trouble slowing down again when I need to when I try to do this and I was getting nervous thinking about this in the car on the way to the event. Really happy with how well I did it through the first 6 controls but I definitely felt the lack of warm up. Caught John just after 6 and pushed really hard up the hill to try to make sure he didn't go with me. Still rushing a bit too much approaching 7 and didn't take a good line but got back under control fairly quickly. A bit soft on 8-9, dithered a bit then went low, should have just pushed through. Stupidly climbed into the rocks early on 16 despite having decided before I got to 15 that I would stay below the rocks until I actually saw the flag, probably cost 20 seconds. I suspect it was caused by oxygen debt from pushing pretty hard up the hill to 15. Pretty tired up the final climb to 17 and 18 so just concentrated on hitting the last few cleanly which I did. Pretty happy with the run, felt I pushed harder than normal and only had a couple of very minor lapses, no real mistakes.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Integrator
Warm up/down. No idea how much I really did, warm up was very stop/start, warm down was more continuous and a bit longer. Right knee didn't feel too good before I started but didn't notice it racing. It was ok on the warm down but sore after I got home. Heel was ok.
Saturday Aug 11, 2007 #
Running 35:09 [3] 7.35 km (4:47 / km) +120m 4:25 / km
shoes: ASICS Gel Nimbus VII
Rehab loop. Felt a bit stiff and sore getting out of bed so did an hour of stretching and 10 minutes of walking on the treadmill before heading out. Knee was ok from the start. Left heel was sore early and got worse 5 minutes in. Thought about stopping before Moola Rd but pushed on and it went away before I got to O'Connor Rd. Felt fairly good the rest of the way and ran a fairly solid pace. I think the extra warming up made the early pace a lot faster than normal.
Friday Aug 10, 2007 #
Running (treadmill) 41:00 8.0 km (5:08 / km)
shoes: ASICS Gel Nimbus VII
It was raining and my heel/foot/knee/achilles were sore when I got up so I decided to run a bit on the treadmill and see how it went rather than making the big commitment of heading outside. Knee was sore for first 6 minutes then felt completely normal after that. Pain in left foot moved around (inside of heel, under inside of ankle, arch, outside of ball of foot, under outside of ankle, underneath heel) increasing and decreasing as it went for the first 25 minutes before fading away. Right achilles sore briefly around the 20 minute mark. Tried to set the pace at 10km/h early on but it felt way too fast so dropped back to 8 for a while. Slowly increased to 12km/h at around 25 minutes before jumping up to 14/15/16 for the last 10 or 15 minutes.
Thursday Aug 9, 2007 #
Note
(rest day)
Wednesday Aug 8, 2007 #
Running 43:24 [3] 8.7 km (4:59 / km) +100m 4:43 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP with Ivan and Wally (49:28). Right knee was very sore going up and down the stairs all day but was fine after a few minutes of running. Left heel was fine while running but sore afterwards. Felt quite good apart from that.
Tuesday Aug 7, 2007 #
Orienteering (Controlling) 1:50:50 [1] *** 13.1 km (8:28 / km) +300m 7:35 / km
shoes: Brooks Cascadia Pivot
Checking tapes at Wundabinaring Brook. Spent a long time wandering around a few spots where the mapping is really bad. Time and distance is moving time according to SportTracks using the old Garmin 201, actual time was over 3.5 hours. Left heel was sore for the last hour or so and getting pretty bad by the end, close to the worst it has ever been.
Monday Aug 6, 2007 #
Note
slept:7.1 weight:69.9kg (rest day)
Heel sore when I woke up. As usual it was sore lying in bed but ok once I got up. Did a bit of yoga instead.
Sunday Aug 5, 2007 #
Orienteering race (Malmalling) 22:34 [5] *** 3.98 km (5:40 / km) +140m 4:49 / km
ahr:161 max:170 spiked:7/9c shoes: Brooks Cascadia Pivot
Leg 1 (A) of club Relays. Running ok but failing to slow down and read the map coming into 4 cost about a minute (1:10 for last 20m according to GPS) and then rushed 5 a bit as well and was sloppy without really making a mistake. Ran hard up the hill to 6 and finished pretty well.
Orienteering race (Malmalling) 21:17 [5] *** 4.01 km (5:18 / km) +125m 4:36 / km
ahr:162 max:172 spiked:8/8c shoes: Brooks Cascadia Pivot
Leg 3 (B) of relay. Tried to stay in control a bit more this time after a disappointing effort on the first leg and had a pretty clean run. Went out 8:20 down on Saz (running with Tooms) and came in 3:17 ahead. Didn't think it would be enough but Will Blackshaw did well for his second event in 15 years to hold John off by 1:56. Felt ok during the run but left heel was a bit sore after I finished.
Saturday Aug 4, 2007 #
Running 35:56 [3] 7.31 km (4:55 / km) +120m 4:33 / km
slept:2.0 shoes: ASICS Gel Nimbus VII
Rehab loop. Too many sore bits to list. Felt good but.
Friday Aug 3, 2007 #
Running 39:35 [2] 7.35 km (5:23 / km) +120m 4:59 / km
shoes: ASICS Gel Nimbus VII
Early morning rehab loop. Lots of sore bits in the first 10 minutes but ok after that.
Thursday Aug 2, 2007 #
Note
(rest day)
I've usually been sore running the morning after an evening run so decided to skip Thursday mornings for a while.
Wednesday Aug 1, 2007 #
Running 42:23 [3] 8.7 km (4:52 / km) +100m 4:36 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP with Ivan. Felt a bit tired and slow for the first half but got better in the second half. Surprised how fast it was, expected around 45. Ivan dropped off a little towards the end but nearly caught up by driving his car the last 500m. Right knee and achilles a bit sore at times but not too bad, left side pretty good. Saw Anthea running pretty fast in the opposite direction near the end.