Training Log Archive: CraigIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Running tempo 1:01:39 13.13 km (4:42 / km) +200m 4:22 / km
shoes: Adistar Cushion 5a
Warm up on first 4km of the 10k loop in 22:52 then 8k of tempo in 33:10 up Martin Rd and down the railway trail. Felt like a bit more of a constant effort than most of my tempo runs, which is what I was looking for, but there was a bit too much downhill at the end (last 3k 3:49, 3:50, 3:35). Achilles not quite ready to snap yet.
Wednesday Jan 30, 2008 #
Cycling 57:53 [2] 24.93 km (25.8 kph)
Ride to work from Woodbridge Lakes. Decided to try doing some shorter rides this week instead of the usual long ride and easy run.
Cycling 1:05:40 [2] 24.8 km (22.7 kph)
Ride back to Woodbridge Lakes. Hot, headwind, unpleasant. Could be my last ride for this summer.
Tuesday Jan 29, 2008 #
Running tempo 58:18 11.42 km (5:06 / km) +220m 4:39 / km
shoes: Adistar Cushion 5a
Warm up from Club Sierra down railway to Strettle Reserve with Rachel. Started my tempo effort at the 4k split and did a couple of laps around Strettle Reserve because it was nice and shady. Decided to stay on the bitumen rather than the railway trail for a change going back up to Coppin Rd. A bit of tenderness in the right achilles but not bothersome.
Gym 30:00 [0]
Monday Jan 28, 2008 #
Running 24:10 [2] 4.38 km (5:31 / km)
shoes: Adistar Cushion 5a
Easy run down the railway trail to Darlington while Rachel rode the bike with Liam on the back. Sat and watched cars for an hour while Rachel rode back and got the car.
Both achilles/ankles sore getting up this morning so I didn't want to do too much.
Both achilles/ankles sore getting up this morning so I didn't want to do too much.
Sunday Jan 27, 2008 #
Running long 1:22:22 [2] 13.65 km (6:02 / km) +250m 5:32 / km
slept:7.5 weight:70.6kg shoes: Adistar Cushion 5a
Stated out doing the Rehab loop with Rachel and Erin. Ken started with us but made it less than 1km before his calf gave out. Pace early was similar to my last solo rehab but felt much easier, second half stayed pretty slow. Continued on past our gate, down the railway trail, a small loop in the Glen Forrest superblock and back up the railway trail. Thought I might go a bit longer due to the slow pace but it was starting to feel like enough coming back up the railway so I decided to take the shortest route home.
Saturday Jan 26, 2008 #
Running (shuffle) 43:06 [2] 7.35 km (5:52 / km) +120m 5:25 / km
slept:8.1 weight:70.3kg shoes: Adistar Cushion 5a
Struggled around the rehab loop. Legs stiff and tired.
Didn't sleep very well last night. While trying to get Liam to sleep he threw his head back into my nose which made me throw my head back into a brick wall. This caused me to see a bright flash (room was dark) which gave me a bit of a fright. Liam then threw up at about 1am so I spent half an hour cleaning up the mess and then he moved into our bed and spent the rest of the night tossing and turning and kicking us.
Didn't sleep very well last night. While trying to get Liam to sleep he threw his head back into my nose which made me throw my head back into a brick wall. This caused me to see a bright flash (room was dark) which gave me a bit of a fright. Liam then threw up at about 1am so I spent half an hour cleaning up the mess and then he moved into our bed and spent the rest of the night tossing and turning and kicking us.
Gym 30:00 [0]
Usual weights.
Friday Jan 25, 2008 #
Cycling 1:29:30 [2] 40.0 km (26.8 kph)
Ride to work. Can't say I enjoyed it. I think I've had about enough of cycling. I'd rather just run. I'll probably try to stick with it until the end of daylight saving.
Cycling 1:40:15 [2] 40.0 km (23.9 kph) +350m
Ride home. Too hot. Water was undrinkable by the time I got to the hills. Struggled a bit up Leithdale Rd. Do I really want to keep doing this for another 2 months?
Thursday Jan 24, 2008 #
Running tempo 44:35 9.9 km (4:30 / km) +160m 4:10 / km
slept:8.2 weight:70.3kg shoes: Adistar Cushion 5a
Usual 10k loop tempo run. Felt quite good from the start at least partly due to running second this morning and doing half an hour of stretching before starting. Ran the warm up pretty solidly and the tempo a bit harder than normal too. Maybe went a bit too hard as I was starting to feel a little tired in the last km although perhaps it is time I started running hard enough to feel that.
Wednesday Jan 23, 2008 #
Running 39:53 7.35 km (5:26 / km) +120m 5:01 / km
Rehab loop. Felt a bit stiff and tired early but much better once warmed up.
Tuesday Jan 22, 2008 #
Running 1:05:28 11.8 km (5:33 / km) +215m 5:05 / km
shoes: Adistar Cushion 5a
Started from Club Sierra and did an easy loop around Strettle Reserve with Rachel followed by about 4k of tempo (4:23, 4:27, 4:24, 4:20) out to Mundaring and back. No soreness in the legs apart from the usual tenderness in the right achilles. All of my neck muscles were really sore from the swim which gave me a headache all day yesterday but it is fading now.
Gym 30:00 [0]
Usual weights.
Monday Jan 21, 2008 #
Note
slept:7.5 weight:71.4kg (rest day)
Sunday Jan 20, 2008 #
Swim race 8:00 [5] 0.4 km (20:00 / km)
Off road triathlon at Lake Leschenaultia. Took the soft option and did the short course. Quality field of about 11 elite athletes.
No idea what time I really did in the swim but giver the lack of training I don't think it would have been under 8 minutes. Was thinking in the last 100m about how glad I was I didn't have to do another 350m.
No idea what time I really did in the swim but giver the lack of training I don't think it would have been under 8 minutes. Was thinking in the last 100m about how glad I was I didn't have to do another 350m.
Cycling race (MTB) 41:19 [5] 14.73 km (21.4 kph) +240m
Mountain bike leg. Time and distance from mount to dismount point. 1:24 to start of loop, laps of 19:33, 19:01 and 1:21 back to dismount. A bit disappointed with the comparison to last year where I did 3 laps of 18:32, 18:51, 18:30 as I expected to be riding better this year. Last year I just did the bike leg so I guess it is mostly the difference of having swum before and knowing I still had to run. Bill Darby made a point of overtaking me just before the end because he knew it would be his last chance to get in front of me. He said he had me in sight all the way and was losing ground on the uphills and then almost catching me on the downhills.
Running race 15:56 [5] 4.16 km (3:50 / km) +20m 3:44 / km
shoes: ASICS Gel Nimbus VII 2
Just a straight forward out and back run around the lake on a smooth wide gravel track this year. Rachel told me I was 1:30 behind the leader as I started so I thought I had a chance and tried to start fast but the legs felt very heavy and I struggled to get any speed. Checked the GPS and saw I was going about 4:05/km which is faster than it felt. Heard someone behind after about 400m and couldn't believe how quickly they seemed to be gaining but when he went past I realised it must have been a team runner and I reckon he would have been going about 3:15/km. Caught sight of the leader just before the turnaround and could see he looked tired. Started to feel stronger pretty soon after this so I made sure I went past quickly and managed to keep it going to run a much stronger second half. Km splits from just after transition to just short of the finish were 4:03, 3:55, 3:42, 3:41 and a final 60m at 3:08/km.
Enjoyed the race a lot more than I would have for the longer race but I doubt they will hold it again as the numbers were so low. Got a few carboshotz and most of my entry fee back for winning.
Enjoyed the race a lot more than I would have for the longer race but I doubt they will hold it again as the numbers were so low. Got a few carboshotz and most of my entry fee back for winning.
Saturday Jan 19, 2008 #
Running long 1:14:13 [2] 12.78 km (5:48 / km) +280m 5:14 / km
shoes: Adistar Cushion 5a
Easy longish run before breakfast. Started really slowly (7min/km) out to 5 way junction then NE to Atkins just S of rock quarry. Took some dodgy little track through the gully and explored around the back of Coppin Rd transfer station for a while. Eventually found a way back after a few failed attempts and popped out near the rehab area. Home by the usual rehab loop return track. Felt pretty tired early but much better after exploring around the tip.
Friday Jan 18, 2008 #
Cycling (MTB) 1:10:00 [3] 19.65 km (16.8 kph) +230m
Road bike is being serviced so took the MTB out in the morning instead of riding to work. Up the railway through Mundaring and down to Atkins Rd. Up Atkins Rd to the rehab area and back along the fenceline. Had trouble getting my helmet off at the end because it was stuck to my head with spider webs.
Thursday Jan 17, 2008 #
Running tempo 47:52 9.9 km (4:50 / km) +160m 4:28 / km
shoes: Adistar Cushion 5a
Standard 10k tempo run. Expected it to be warm but it was actually quite nice. Felt a little better than Tuesday but not much although I did improve towards the end this time. Got a nice rhythm going on the downhill around Moola Rd and pushed the last km or so a little harder. Last 300m down Casino Rd was at about 3:15/km and felt quite good. Inside of left heel just under ankle got really sore for a few strides with about 1.5k to go.
Wednesday Jan 16, 2008 #
Running 40:24 [2] 7.35 km (5:30 / km) +120m 5:05 / km
shoes: Adistar Cushion 5a
Still didn't feel like it but actually felt quite good when I finally got myself out the door. Took it really easy around the rehab loop and was still more than 5 minutes faster than Monday.
Tuesday Jan 15, 2008 #
Running 50:29 9.9 km (5:06 / km) +160m 4:43 / km
shoes: Adistar Cushion 5a
Didn't feel like it again. Felt really tired on the warm up so took it easy early on hoping I would warm into it. I didn't.
Monday Jan 14, 2008 #
Running 45:27 [2] 7.35 km (6:11 / km) +120m 5:43 / km
slept:7.5 weight:70.9kg shoes: Adistar Cushion 5a
Didn't feel like running this morning either but couldn't have two rest days in a row so I forced myself out and struggled around the rehab loop.
Sunday Jan 13, 2008 #
Note
slept:7.4 weight:69.6kg (rest day)
Didn't feel like running in the moring and it was too hard to fit it in later.
I did spend about an hour shifting a big pile of bricks from the back fence into the driveway which could be considered a strength session.
I did spend about an hour shifting a big pile of bricks from the back fence into the driveway which could be considered a strength session.
Saturday Jan 12, 2008 #
Cycling warm up/down (MTB) 33:00 [2] 10.0 km (18.2 kph) +135m
Rode the MTB to Club Sierra and back to do some weights. Just went the direct way along the railway trail.
Gym 30:00 [0]
Usual weights. Increased the leg press to 160kg (+36kg frame). Watching some old guy with skinny legs doing lots of sets with over 200kg last week made me think I was probably being a bit slack.
Running warm up/down 13:18 [2] 2.29 km (5:48 / km) +25m 5:30 / km
shoes: Adistar Cushion 5a
A few laps around the ovals at the start to warm up for the metro series race at Trigg.
Running tempo (Metro Series) 43:02 [4] * 9.03 km (4:46 / km) +150m 4:24 / km
shoes: Adistar Cushion 5a
Metro Series event at Trigg. Didn't manage to get hold of a map until about a minute after the start. Started heading in the direction I originally planned to start but decided to go in the other direction when I realised there were so many people in front of me going that way I would be stuck in queues at controls for ages. Seemed like a really tricky course. I had made what I thought was a reasonable plan by about the 4th control but as I ran the course I kept realising there was probably a slightly better way to do the bit I had just done. Tried to run a similar effort to my Tuesday and Thursday tempo sessions but it is hard to judge with the short steep hills and stopping for controls. Didn't notice anything hurting but I tend not to when reading a map. Could have been in the sprint for second with Sten and Steve if I hadn't missed the start.
Friday Jan 11, 2008 #
Cycling 1:28:00 [2] 40.0 km (27.3 kph)
Ride to work. Nice day for a ride although it was a bit cold for my liking until I got to Helena Valley Rd. Computer wasn't working for the first few minutes so time is a bit of a guess. Had to stop for almost 5 minutes at the railway crossing on West Pde.
Cleat fell off my right shoe. Luckily it happened in the house before starting and I managed to find all the bits.
Cleat fell off my right shoe. Luckily it happened in the house before starting and I managed to find all the bits.
Cycling 1:37:00 40.0 km (24.7 kph) +350m
Ride home. Nice tailwind again. Probably should have eaten something between the ride in and the ride home. Didn't seem to pay for it on the ride but may do in the next couple of days.
Thursday Jan 10, 2008 #
Running tempo 44:28 9.9 km (4:29 / km) +160m 4:09 / km
shoes: Adistar Cushion 5a
Usual tempo run around the 10k loop. Legs felt good this morning so the pace was quicker than usual right from the start. Probably pushed a bit harder than normal on the tempo effort but the legs still felt good at the end so I don't think I overdid it. Nice to have a good day again, it feels as though it has been a long time.
Wednesday Jan 9, 2008 #
Running 42:39 [2] 7.35 km (5:48 / km) +120m 5:22 / km
shoes: Adistar Cushion 5a
Rehab loop, another tired heavy legged struggle. Very similar to Monday but starting to feel a little better near the end. Actually I think most of the extra weight is around the middle, not on my legs.
Tuesday Jan 8, 2008 #
Running tempo 47:37 9.9 km (4:49 / km) +160m 4:27 / km
shoes: Adistar Cushion 5a
Usual tempo session around the 10k loop but did it without the heart rate monitor this time. I think I'm familiar enough with the pace now that I should be able to resist pushing too hard. Legs still feeling tired today, I guess from the cycling. Nice and cool in the gullies but getting a bit warm on the higher ground. Only really felt hot after I stopped. Biggest problem with my achilles was an itchy spot where an insect bit me last night.
Gym 30:00 [0]
Usual weights but a couple of hours after running. Didn't do any warm up and struggled a bit early on. Dropped the weights a bit since it has been a while since the last session.
Monday Jan 7, 2008 #
Running 43:01 [2] 7.35 km (5:51 / km) +120m 5:25 / km
slept:8.0 weight:71.4kg shoes: Adistar Cushion 5a
Rehab loop alone in the morning. Nice cool morning but I felt very sluggish, feeling the effects of my cycling binge (or was it the doughnuts and chocolate binge?). I'm a bit surprised it wasn't slower, I would have guessed 46+.
Sunday Jan 6, 2008 #
Running long 1:10:00 [2] 12.08 km (5:48 / km) +210m 5:20 / km
shoes: Adistar Cushion 5a
Did the rehab loop with Rachel then a loop around Strettle reserve alone. Felt pretty good after the first few minutes and it was the closest thing I have had to a pain free run for a long time.
Cycling (MTB) 51:20 [2] 12.0 km (14.0 kph) +250m
Rode the MTB to return the dvd and thought I might as well do a bit extra while I was out. Did a bit of exploring either side of Strettle Rd then from Charles Rd across to rehab area and back on the rehab loop. Still quite warm out there.
Saturday Jan 5, 2008 #
Running 39:11 [2] 7.35 km (5:20 / km) +120m 4:56 / km
shoes: Adistar Cushion 5a
Rehab loop. Felt quite good for a while early on but hit the wall after 15 minutes and struggled home. Left ITB still a bit sore/tingling on the downhills. Achilles heel not too bad.
Cycling (MTB) 1:40:00 [1] 23.6 km (14.2 kph)
Easy MTB ride with Rachel in the evening. Out along the fenceline to rehab area then down Atkins Rd to Mundaring Weir Rd and back to Mundaring on railway trail. Stopped at Subway for dinner (should have just had a 6") then down railway and Strettle Rd to Glen Forrest shops to pick up a DVD and shortest way home on the roads. Very easy pace overall but some of the hills were still quite hard. I definitely prefer riding on the railway trail to any of the other tracks.
Friday Jan 4, 2008 #
Cycling 1:32:10 [2] 39.93 km (26.0 kph)
Ride to work. I thought there was supposed to be a tailwind today but it seemed to be a crosswind or headwind all the way. At least it wasn't very strong. Neither was I.
Cycling 1:32:45 39.9 km (25.8 kph) +350m
Ride home. Tailwind had kicked in nicely for the ride home. Reached 54km/h going up the hill on Frederick St before I had to slow down for traffic (speed limit is 50). A bit slower going up Leithdale Rd.
Thursday Jan 3, 2008 #
Running tempo 48:21 9.9 km (4:53 / km) +160m 4:31 / km
ahr:140 max:153 shoes: Adistar Cushion 5a
Usual tempo run around the 10k loop. Fairly warm but not uncomfortably so. Legs felt dead, particularly on the warm up. Running about 10-15 sec/km slower than Tuesday at a slightly higher heart rate.
Wednesday Jan 2, 2008 #
Running 44:28 [2] 7.35 km (6:03 / km) +120m 5:36 / km
shoes: Adistar Cushion 5a
Rehab loop in the morning with Rachel and Erin. Very easy pace, felt quite good. Achilles pain disappeared for a while a couple of times which was nice.
Tuesday Jan 1, 2008 #
Running tempo 46:05 9.93 km (4:38 / km) +160m 4:18 / km
ahr:139 max:152 shoes: Adistar Cushion 5a
Dropped back to the 10k loop for the usual tempo run since everything has been hurting so much recently. Didn't feel great but it was my fastest so far from 3k to the finish. Felt as though I was working a bit harder than usual to get the heart rate up. All the usual pains still there. Surprisingly cold this morning.