Training Log Archive: CraigIn the 31 days ending Oct 31, 2007:
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Wednesday Oct 31, 2007 #
Running tempo 50:30 10.15 km (4:59 / km) +20m 4:56 / km
ahr:140 max:149 shoes: Adistar Cushion 5a
Run around river to end of grass and back. 3k warm up then 6k @ 145 (4:51, 4:50, 4:32, 4:37, 4:36, 4:38) first 2.1k into the wind, the rest with it. A little depressing, kind of expected to be running around 4:20/km at least for the bit with the wind. Felt ok but no spring in the legs, seemed to be thudding into the ground pretty hard. Right achilles a little stiff for the first couple of minutes and left heel a little sore on and off throughout the run.
Tuesday Oct 30, 2007 #
Running 54:59 [2] 9.34 km (5:53 / km) +165m 5:25 / km
shoes: Adistar Cushion 5a
Easy run with Rachel from Club Sierra down through the gauntlet and back up through the golf course and along the railway trail. Felt really weak for the first 3/4 of the run and kept getting dropped on the hills. Rachel got about 100m on me in the 5th km which I did in 7:09 but I recovered a bit once we got to the railway and started to feel really good by the end. Heel and achilles still niggling a bit but not too bad.
Gym 30:00 [0]
Skipped most of the quad stuff today, just did a few single leg squats and squats on the half ball with 6kg dumbells.
Monday Oct 29, 2007 #
Cycling 1:23:10 [2] 38.8 km (28.0 kph)
Ride to work. Wore tights, singlet, arm warmers, long sleeve shirt, vest, thermal gloves under cycling gloves and I was still freezing for the first half. Really needed a balaclava. Felt quite strong, bet I don't going home.
Cycling 1:32:20 38.8 km (25.2 kph) +350m
slept:7.6 weight:70.9kg
Ride home. Nice tailwind made it pretty easy as far as Helena Valley. Marriot/Coulston was a bit of a struggle but managable. Leithdale/Ryecroft was way beyond my current limit for being enjoyable. Quads really burning by the top of the steep bit of Ryecroft, right worse than left. I think I'll stick with Darlington as my regular ride and just go all the way on the odd occassion when I feel like hurting myself. Bought some fundraising snakes when leaving and put a handful in my pocket but not enough, ran out after 30 minutes and wasn't prepared to stop to get more out and was starving half way up Ryecroft.
Sunday Oct 28, 2007 #
Running 34:34 [3] 7.35 km (4:42 / km) +120m 4:21 / km
ahr:142 max:147 shoes: Adistar Cushion 5a
Rehab loop, same as Friday (hr 140-145). Feeling a lot more tired and stiff today thanks to the weights yesterday (I suspect the single leg squats and lunges with 40kg were the problem). Felt much harder to get the hr to the same level today but pace was similar for the first 5km. Significantly faster over the last 2.35km this time (4:07, 4:00, 1:25 vs 4:22, 4:11, 1:33). Left heel (and into back of arch a bit) a little sore at the start again but only lasted a couple of minutes this time.
Saturday Oct 27, 2007 #
Running long 55:08 [2] 9.9 km (5:34 / km) +160m 5:09 / km
ahr:127 max:137 shoes: Adistar Cushion 5a
10k loop easy, trying to keep hr below 130. Bloody freezing this morning, I was wearing tights, long sleeve shirt and hat and was wishing I had gloves for most of the first half. Inside of left heel a bit sore for the first 10 minutes and occasionally after that, otherwise felt quite good. Very easy pace.
Gym 30:00 [0]
Usual weights at Club Sierra. Only 7°C while driving home at 10:15am.
Friday Oct 26, 2007 #
Running 35:09 [3] 7.36 km (4:47 / km) +120m 4:25 / km
ahr:143 max:150 slept:7.7 weight:70.1kg shoes: Adistar Cushion 5a
Rehab loop trying to keep HR between 140 and 145. All the usual pains present at the start but gone by the finish. New shoes recommended by Sports Fever felt pretty good, have to wait and see if they help enough to avoid needing orthotics. Felt a bit fresher than usual, probably due to the rest day yesterday.
Thursday Oct 25, 2007 #
Note
slept:7.9 weight:69.7kg (rest day)
Not enough sleep or motivation. Calves as sore as Monday.
Wednesday Oct 24, 2007 #
Running 45:30 [2] 8.7 km (5:14 / km) +100m 4:57 / km
shoes: ASICS Gel Nimbus VII 2
Usual lap of KP alone. Very patchy run, more bad patches than good and still felt a bit stiff in the good patches. Right knee a bit sore for the first 10 or 15 minutes (lateral quad ok). A little sore around right achilles at times but I think it was more post fun run calf soreness than the usual achilles pain. Left heel was absolutely fine.
Tuesday Oct 23, 2007 #
Running 43:02 [2] 7.66 km (5:37 / km) +140m 5:09 / km
shoes: ASICS Gel Nimbus VII 2
Easy run out railway trail and lower tracks through Strettle Reserve to Charles Rd and back on Rehab loop. Started out with Rachel and Liam but Liam didn't want to come so Rachel turned around before we got to the railway and took him home. Lower calves more sore this morning than yesterday but ok while running. Left heel a bit sore early but fine once I stopped climbing. A bit sore in lateral quads just above right knee but knee itself was fine. Feeling a little tired in the last 10 minutes.
Gym 30:00 [0]
Usual weights. Everything seemed a bit harder and more painful today.
Monday Oct 22, 2007 #
Cycling 58:40 [2] 25.0 km (25.6 kph)
Nice easy cruise into work from Woodbridge Lakes with a good tailwind. Lower calves a bit sore when I got out of bed this morning.
Cycling 1:01:15 [3] 24.85 km (24.3 kph)
Ride back to Woodbridge Lakes. Battling a headwind for a change.
Sunday Oct 21, 2007 #
Event: Rottnest Marathon
Running warm up/down 11:53 [2] 2.32 km (5:07 / km) +20m 4:55 / km
shoes: ASICS Gel Nimbus VII 2
A few loops and out and backs near the start with a couple of short faster sections. Right achilles feeling a little stiff, otherwise feeling quite good.
Running race 18:05 [5] 5.0 km (3:37 / km) +30m 3:31 / km
ahr:170 max:178 shoes: ASICS Gel Nimbus VII 2
Rottnest Fun Run 5k. Started fairly well, got past most of the under 10 girls and over 60 men by about the 500m mark and went through 1k in 3:25 feeling pretty comfortable. Settled in behind Kyle Eager and Michael Dymnicki in about 6th place (10k runners included) for the second km. Felt the pace was slowing a bit and thought about going past but decided against it when I saw my heart rate was 170. Surprised to see second km was 3:29 and felt comfortable enough that I briefly thought my PB of 17:30 might be within reach. Any thoughts of a good time disappeared when the crosswinds on the causeway and long hill up to the turn contributed to a split of 3:53. Moved up to 3rd place at the turn when Michael (34:16) and Kyle (36:05) continued on for the 10k. Felt ok for the last 2k but didn't have the spring I had at the start and pretty much just held the gaps until the last 200m when a bit of an attempt at a sprint got me within 2 seconds of 2nd and saw my heart rate go the highest I have seen it in about 10 years. Final 2k was 3:33 (big downhill), 3:39 (+ 6 seconds from the GPS 5k to the finish so add a second or 2 for each km). Picked up a $100 voucher for Brooks shoes or clothing for 3rd place, definitely a worthwhile trip.
1st was Jack DiNunzio? in 17:45 and Lauren Gardiner about 20:26.
Bruce Graham came 2nd in the marathon in 2:44 in a close race with the first 3 all within a minute and the lead changing several times.
Took the train out to Oliver Hill in the afternoon and discovered the driver was a 7 time South Australian orienteering champion in an earlier life. Liam got to drive the train but I had to watch him closely because he kept trying to press the engine shutdown button.
1st was Jack DiNunzio? in 17:45 and Lauren Gardiner about 20:26.
Bruce Graham came 2nd in the marathon in 2:44 in a close race with the first 3 all within a minute and the lead changing several times.
Took the train out to Oliver Hill in the afternoon and discovered the driver was a 7 time South Australian orienteering champion in an earlier life. Liam got to drive the train but I had to watch him closely because he kept trying to press the engine shutdown button.
Saturday Oct 20, 2007 #
Running 31:31 [2] * 5.56 km (5:40 / km) +110m 5:09 / km
shoes: ASICS Gel Nimbus VII 2
Easy run around first 6 controls of Penny and Phil's social MTBO course. Passed most of the cyclists by the time I got to number 3 I think. Felt ok but 5km felt like a very long way, not a good sign for the fun run tomorrow.
Friday Oct 19, 2007 #
Cycling 55:30 [2] 24.9 km (26.9 kph)
Ride to work from Woodbridge Lakes. Magpie near Fauntleroy Ave flew along with me for about 200m but wasn't really attacking.
Cycling 57:10 [2] 24.84 km (26.1 kph)
Ride back to Woodbridge Lakes. Got to Burswood (first hill) ok and then just wanted to get off the bike and lie down. Had a good tailwind all the way but still kept thinking about getting off and walking the rest of the way.
Thursday Oct 18, 2007 #
Running 39:48 [2] 7.35 km (5:25 / km) +120m 5:00 / km
shoes: ASICS Gel Nimbus VII 2
Rehab loop easy. Right knee a bit sore for first half. Left heel a bit sore in it's usual mysterious moving pain way. Right achilles good. Felt much better than I expected, started slowly but was moving quite well on the way back although the legs were still feeling just a little weary.
Gym 30:00 [0]
Pumping iron at Club Sierra. Had the place to myself for the first 10 minutes.
Wednesday Oct 17, 2007 #
Cycling 1:27:10 [3] 38.9 km (26.8 kph)
Ride to work from home. Got the Astra serviced yesterday but the rear shocks were shot (probably from driving to Mt Dale) and they couldn't replace them until today so I had to ride in and leave the Excel with Rachel. Quads complained bitterly going up the hill to Darlington but didn't seem to mind the headwind so much when it kicked in after crossing Roe Hwy.
Cycling 56:00 [3] 27.6 km (29.6 kph)
Ride from work to Goldy Holden to pick up car. Trying to ride fairly fast because I expected a good tailwind but it didn't often seem to be helping very much. Need to start running more, getting a bit tired of cycling.
Tuesday Oct 16, 2007 #
Running 40:56 [3] 8.19 km (5:00 / km) +120m 4:39 / km
ahr:142 max:162 shoes: ASICS Gel Nimbus VII 2
Easy run from Club Sierra to Pimelia Mycumbene and back. Went out with the intention of making it a reasonably solid run but I went straight from feeling as though I was warming up to feeling tired. Put a bit more effort in than usual but kept dropping back to a slower pace because the legs felt very weary except for the last 200m on the railway trail when a bike came up behind me and I lifted the pace to go with him for a while. Picked it up to about 3:45/km on a slight uphill and felt very easy doing it. Nice way to finish. The cyclist turned down Coppin Rd and headed to the gym too.
Gym 30:00 [0]
Usual weights after the run. Skipped adductors.
Monday Oct 15, 2007 #
Cycling 58:10 [2] 24.9 km (25.7 kph)
slept:7.2 weight:71kg
Usual ride to work. Tailwind didn't seem to be working this morning. One snap of the beak next to each ear from the maggie east of Rosehill country club.
Seem to be gaining about 1kg per month at the moment. Must be bulking up with all the weights I'm doing.
Seem to be gaining about 1kg per month at the moment. Must be bulking up with all the weights I'm doing.
Cycling 56:45 [2] 24.8 km (26.2 kph)
Ride back to Woodbridge Lakes. They reckon it was 26 degrees today but it seemed cold to me starting out. Nice consistent light tailwind this time. Magpie on the path past the bypass had a go at me and then another one went for me 3 times near the end. Maybe that is why the Woodbridge primary school emblem is a magpie.
Sunday Oct 14, 2007 #
Cycling race (MTBO) 1:50:00 [4] * 30.3 km (16.5 kph) +550m
ahr:148 max:164
WA MTBO Champs. Started a bit slowly, put off by the overgrown tracks I think. Marck Norret caught me (4min) just after the 2nd control without me having any problems. Got ahead of Marck with a better route on the long leg from 4-5 but he caught me again between 6 and 7. Lost time taking the very slow single track into 7 (following Marck), missing an overgrown junction after leaving 7 and losing the track for a while leaving 9. Still close to Marck when he snapped his derailleur off between 9 and 10. I thought I might have a chance of keeping my unbeaten record intact with Marck out of the way so tried to push it fairly hard the rest of the way which was pretty straightforward and more suited to my MTB skills. Felt strong for a while but was tiring a bit heading up to the last control. Ended up 2nd 3min down on Bill Darby who had started before me and stuck to my plan of avoiding the slow tracks more effectively than I did.
Saturday Oct 13, 2007 #
Running 48:32 [2] 8.8 km (5:31 / km) +180m 5:00 / km
shoes: ASICS Gel Nimbus VII 2
Easy run to Club Sierra. Started out easy long loop to 5 way junction then took NE track up to rehab area and out to railway at Charles Rd. Feeling stiff, sore and restricted in all the usual spots for the first 30 minutes then everything suddenly came good and I could run freely and quite strongly for the next 10 minutes before I started to feel tired, fat and slow.
Gym 30:00 [0]
Usual weights.
Friday Oct 12, 2007 #
Cycling 56:15 [2] 25.0 km (26.7 kph)
Easy ride to work from Woodbridge Lakes.
Nice.
Nice.
Cycling 56:30 [2] 24.8 km (26.3 kph)
Ride back to Woodbridge Lakes. Feeling a bit tired. Must have been a tailwind but didn't really feel like it a lot of the time.
Thursday Oct 11, 2007 #
Running 45:22 [2] 8.24 km (5:30 / km) +120m 5:08 / km
shoes: ASICS Gel Nimbus VII
Easy run from Club Sierra down railway trail to Pimelia Mycumbene and back. Right knee a bit sore early, left knee fine. Left heel a bit sore all the way, right achilles fine. Felt a little looser than last night but still not great.
C • P-M 2
Gym 30:00 [0]
Usual weights after the run.
Wednesday Oct 10, 2007 #
Running 44:08 [3] 8.7 km (5:04 / km) +100m 4:48 / km
shoes: ASICS Gel Nimbus VII 2
Usual lap of KP alone. Quads very stiff and a bit tired, felt as though I was in a half squat most of the time. Time includes a brief stop to try to fix my left knee when it malfunctioned towards the top of the long hill. Right achilles slightly sore from first step to last. Left heel fine.
Tuesday Oct 9, 2007 #
Running 42:59 [2] 7.39 km (5:49 / km) +120m 5:23 / km
shoes: ASICS Gel Nimbus VII 2
Rehab loop with Rachel. Started really slowly but increased the pace a bit in the second half and felt reasonably good by the end.
Gym 30:00 [0]
Weights at Club Sierra.
Monday Oct 8, 2007 #
Note
slept:7.3 weight:70.5kg (rest day)
Any small amount of motivation I may have had was killed off by the pain in my left heel (achilles attachment) when I got out of bed.
Sunday Oct 7, 2007 #
Orienteering 38:30 [2] * 6.0 km (6:25 / km)
shoes: Brooks Cascadia Pivot
Easy run around the medium course at Whiteman Park with Joe Dowson. Joe didn't seem to have any trouble keeping up with me and was keen to go and collect controls later and he doesn't turn 11 until December. Watch out for him in a couple of years. Didn't notice anything hurting which may just have been because of the map in my hand.
Saturday Oct 6, 2007 #
Running 41:37 [2] 7.35 km (5:40 / km) +120m 5:14 / km
shoes: ASICS Gel Nimbus VII 2
Rehab loop. Left heel a bit sore early on. Right knee sore briefly abou t5 minutes in. A bit of a burning sensation in the right hamstring at the same time as some achilles pain in the middle stages. Similar burning feeling in the left hamstring later on.
Friday Oct 5, 2007 #
Cycling 54:30 [2] 24.9 km (27.4 kph)
Rode the easterly into work from Woodbridge Lakes. Gotta love those summer wind patterns.
Cycling 50:35 [3] 24.8 km (29.4 kph)
Caught the sea breeze back to Woodbridge Lakes.
Thursday Oct 4, 2007 #
Running 24:39 [3] 4.86 km (5:04 / km) +90m 4:39 / km
shoes: ASICS Gel Nimbus VII 2
Run up the railway trail to Club Sierra. Surprised to find myself speeding up on the steeper sections so just went with it and enjoyed it.
Gym 30:00 [0]
The usual weights.
Running 24:09 [3] 4.89 km (4:56 / km) +45m 4:43 / km
shoes: ASICS Gel Nimbus VII 2
Back home down the railway. As I left the gym I thought I might push it a bit on the way home but I could barely get my feet off the ground going up Coppin Rd to the railway trail. Eventually got going on the downhill after Charles Rd when I had to up the pace a bit to look good going past some walkers. Kept it going pretty fast down to Bailey Rd and even felt ok going up Bailey.
Wednesday Oct 3, 2007 #
Running 50:00 9.5 km (5:16 / km) +5m 5:15 / km
shoes: ASICS Gel Nimbus VII 2
Easy run around the river from work. Felt ok after the first 15 minutes or so. Picked the pace up a bit on the way back and had some good patches but never really lasted. Right achilles feeling a bit sore towards the end.
Tuesday Oct 2, 2007 #
Running 1:12:26 [2] 12.0 km (6:02 / km) +250m 5:28 / km
shoes: ASICS Gel Nimbus VII 2
Easy run with Rachel from Club Sierra. Not supposed to be this long but decided to explore some new tracks after running down the railway and Coolgardie St to the gauntlet. Found a nice route back up to Coolgardie but that made it quite a bit longer than the direct route back to Coppin Rd. No real problems today but I will probably pay for the last couple of longer runs at some stage. Actually felt really good at the end, lots of spring in the step and really felt like running hard.
Gym 30:00 [0]
More weights at club sierra. Starting to feel like real training.
Monday Oct 1, 2007 #
Note
slept:7.0 weight:70.3kg (rest day)
Seems a waste of a public holiday to spend half the day trying to fit in training so didn't bother. Did a bit of gardening in the morning and played a bit of tennis with Rachel and Liam in the afternoon.