Training Log Archive: CraigIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
7 AM
Running 30:00 4.0 km (7:30 / km)
shoes: Nike Free 3.0
Easy run with some drills and strides. A bit tired to begin with but strides felt ok.
Sunday Oct 30, 2011 #
6 AM
Running long 1:29:20 [2] 14.0 km (6:23 / km)
shoes: Adizero Boston
Easy long run around glen and john's forrests with rachel. Rob joined us for the last hour or so. Pretty slow and flat. Felt ok apart from feeling very fat.
Saturday Oct 29, 2011 #
7 AM
Cycling 2:21:29 [3] 56.5 km (24.0 kph)
Ride out to Guildford and back with Terry. Didn't feel as long as I expected it to. Heart was bad when I woke up but was fine for the ride so I managed to keep up ok most of the time. I think Terry was taking it easy on me and saving himself for tomorrow's ride though.
Friday Oct 28, 2011 #
7 AM
Running 43:00 8.56 km (5:01 / km) +75m 4:49 / km
shoes: Nike Free Run
Ran up to the running centre to join their public holiday run. Arrived just in time but my heart was not good so I only ran with them back to the bottom of the hill then jogged home via the shops. Legs felt good so it was very frustrating not to be able to continue.
Thursday Oct 27, 2011 #
5 AM
Running 44:02 [3] 9.4 km (4:41 / km) +100m 4:27 / km
shoes: Nike Free Run
Steady run around the KP 8k circuit (37:35). Feeling better than yesterday.
Wednesday Oct 26, 2011 #
6 AM
Running 30:00 4.0 km (7:30 / km)
shoes: Nike Free 3.0
Jog around Rosalie park with some drills.
Feeling very stiff to begin with, particularly right achilles and right lateral quad just above knee.
Feeling very stiff to begin with, particularly right achilles and right lateral quad just above knee.
Saturday Oct 22, 2011 #
6 AM
Cycling 1:24:48 33.1 km (23.4 kph) +214m
ahr:175 max:252
Planned to do some hills on the bike trying to stay out of the saddle as much as possible but my heart wasn't working so I rode around the river a bit instead.
Friday Oct 21, 2011 #
7 AM
Running tempo 49:58 10.98 km (4:33 / km) +56m 4:26 / km
shoes: Nike Free Run
3x8min with 1min jog recovery near Hale oval.
Had trouble getting myself out of bed after cramping in my calves and feet overnight. Could still feel a little tightness in the left calf where the worst cramp was but didn't feel restricted by it. Right achilles much better today.
Had trouble getting myself out of bed after cramping in my calves and feet overnight. Could still feel a little tightness in the left calf where the worst cramp was but didn't feel restricted by it. Right achilles much better today.
Wednesday Oct 19, 2011 #
6 AM
Cycling tempo 41:13 17.4 km (25.3 kph)
Usual figure 8 in KP.
5.9km 12:09 (29.1km/h)
3.8km 7:57 (28.7km/h)
Need to get my left glutes to do some work.
5.9km 12:09 (29.1km/h)
3.8km 7:57 (28.7km/h)
Need to get my left glutes to do some work.
Tuesday Oct 18, 2011 #
6 AM
Running 45:51 10.4 km (4:25 / km) +100m 4:12 / km
shoes: Adizero Boston
Solid run around KP in light rain. Achilles still not great, more discomfort around the tendon this time rather than pain at the heel. Legs feeling a bit heavy, particularly on the hills.
Sunday Oct 16, 2011 #
5 AM
Running long 1:24:12 [2] 13.0 km (6:29 / km) +200m 6:01 / km
shoes: Inov-8 X-Talon 212
Long run with Rachel at the rogaine. Only got an hour or two of sleep due to hay fever but felt much better once we started running. Did about 3km of orienteering on Gunapin East in the middle following Rachel around a few controls from an old training course. Felt ok apart from my right heel which was slightly sore the whole time.
7 AM
Running 18:46 [3] * 3.3 km (5:41 / km) +30m 5:26 / km
shoes: Inov-8 X-Talon 212
Finished the long run, ate some breakfast and set off to collect some controls (11, 81 and 28). About 45 minutes between finishing the long run and starting to collect controls. Ran a bit harder and again felt ok apart from the slightly sore heel. No problems with running straight after breakfast (bacon, egg, sausage etc).
Friday Oct 14, 2011 #
7 AM
Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Adizero Boston
Easy run in KP. Achilles a little tender for the first minute or two but fine after that. Legs feeling very heavy from the bike ride yesterday.
Thursday Oct 13, 2011 #
11 AM
Cycling tempo 46:25 19.2 km (24.8 kph) +190m
Solid figure 8 in KP after warm up through the middle to the big roundabout.
NW loop 5.9km 12:28 (28.4km/h)
SE loop 3.8km 7:52 (29.0km/h)
Got held up a bit by vehicle traffic past Zamia Cafe on the NW loop and the warm down, should avoid that area at midday in school holidays. Not quite as pathetic as last time but still a lot of improvement needed.
NW loop 5.9km 12:28 (28.4km/h)
SE loop 3.8km 7:52 (29.0km/h)
Got held up a bit by vehicle traffic past Zamia Cafe on the NW loop and the warm down, should avoid that area at midday in school holidays. Not quite as pathetic as last time but still a lot of improvement needed.
Wednesday Oct 12, 2011 #
6 AM
Running 39:39 [2] 7.05 km (5:37 / km)
shoes: Nike Free Run
Easy run around Glen Forrest. Only forced myself out before 6am because it was my last chance to run with Rachel but she took off before I was ready and I never saw her again. Right achilles sore for the first 15 minutes and uncomfortable for the rest.
Tuesday Oct 11, 2011 #
11 AM
Running intervals 40:30 7.7 km (5:16 / km)
shoes: Nike Free 3.0
4x1k with 90s rest on the short loop at Stromlo.
3:41.5
3:36.5
3:32.9
3:33.0
Nice little circuit and a beautiful surface to run on. Quite a strong (and cold!) wind but it was never in your face for too long. Pushing to the limit on the last one. It has been a long time since I have run that hard.
3:41.5
3:36.5
3:32.9
3:33.0
Nice little circuit and a beautiful surface to run on. Quite a strong (and cold!) wind but it was never in your face for too long. Pushing to the limit on the last one. It has been a long time since I have run that hard.
Sunday Oct 9, 2011 #
10 AM
Orienteering race 47:07 [4] **** 7.63 km (6:10 / km) +240m 5:20 / km
shoes: Inov-8 X-Talon 212
Oceania Relays at Gaerloch (Badja).
Running second leg with Ben (1st leg) and Henry (3rd leg).
Solid start through the first 3 controls in the paddocks but my heart started to play up approaching the first control in the bush. Tried to stay focused and keep going as fast as I could but misread the contours a bit on 5 lost a bit of time looking on the wrong side of the knoll allowing Andy to catch up. Managed to stay close to Andy on the flattish and downhill legs across to 8 but couldn't do it up the hill to 9. Had a little rest and a drink at 9 to recover then took it pretty slowly through the butterfly loops and out to 16. Got going a bit better on the downhill through to the spectator leg but suffered again on the climb through 20 to 21 before talking myself into one last effort on the downhill run to the finish.
Henry finished off brilliantly running about 3 minutes faster than Ben and I despite having to repeat one of the butterfly loops after doing it backwards.
I did enjoy this run despite my problems.
Running second leg with Ben (1st leg) and Henry (3rd leg).
Solid start through the first 3 controls in the paddocks but my heart started to play up approaching the first control in the bush. Tried to stay focused and keep going as fast as I could but misread the contours a bit on 5 lost a bit of time looking on the wrong side of the knoll allowing Andy to catch up. Managed to stay close to Andy on the flattish and downhill legs across to 8 but couldn't do it up the hill to 9. Had a little rest and a drink at 9 to recover then took it pretty slowly through the butterfly loops and out to 16. Got going a bit better on the downhill through to the spectator leg but suffered again on the climb through 20 to 21 before talking myself into one last effort on the downhill run to the finish.
Henry finished off brilliantly running about 3 minutes faster than Ben and I despite having to repeat one of the butterfly loops after doing it backwards.
I did enjoy this run despite my problems.
Saturday Oct 8, 2011 #
10 AM
Orienteering 1:48:35 [3] **** 13.4 km (8:06 / km) +425m 7:00 / km
shoes: Inov-8 X-Talon 212
Australian long champs at Marginata (the Badja version).
Heart bad before starting and stayed that way for the whole course.
Didn't feel too bad for the first 4 but started to struggle on the massive climb to 5 and really struggled in the rougher section from 7 to 14. Thought about giving up at this point but the second half looked so easy I thought I might as well finish. Not really concentrating after 5 and made a few mistakes but nothing too major, probably a bit over a minute on 17, maybe 30 seconds on 19 and a few smaller wobbles here and there.
Second last finisher I think and can't say I enjoyed it.
Heart bad before starting and stayed that way for the whole course.
Didn't feel too bad for the first 4 but started to struggle on the massive climb to 5 and really struggled in the rougher section from 7 to 14. Thought about giving up at this point but the second half looked so easy I thought I might as well finish. Not really concentrating after 5 and made a few mistakes but nothing too major, probably a bit over a minute on 17, maybe 30 seconds on 19 and a few smaller wobbles here and there.
Second last finisher I think and can't say I enjoyed it.
Friday Oct 7, 2011 #
12 PM
Orienteering 20:23 [3] **** 2.5 km (8:09 / km) +95m 6:51 / km
shoes: Inov-8 X-Talon 212
Oceania Sprint Champs, Wombat Hill.
Heart started playing up when I coughed about half an hour before starting so I was just treating this as a model event for tomorrow. Pretty happy with my concentration through the first few controls but once people started passing me on the long leg I lost it a bit. Started walking more and lacked purpose after that. No significant mistakes but started just heading in the general direction of the controls and relocating rather than planning a route. Jim and Warren passed me near the end as well so I think the people starting 1, 2, 3 and 4min after me all got past. Finished about 50th including juniors.
Heart started playing up when I coughed about half an hour before starting so I was just treating this as a model event for tomorrow. Pretty happy with my concentration through the first few controls but once people started passing me on the long leg I lost it a bit. Started walking more and lacked purpose after that. No significant mistakes but started just heading in the general direction of the controls and relocating rather than planning a route. Jim and Warren passed me near the end as well so I think the people starting 1, 2, 3 and 4min after me all got past. Finished about 50th including juniors.
Thursday Oct 6, 2011 #
8 AM
Running 32:15 [2] 5.77 km (5:35 / km) +13m 5:32 / km
shoes: Nike Free Run
Easy run in Canberra with Rachel. Felt good.
Wednesday Oct 5, 2011 #
7 AM
Running 23:30 [2] 4.0 km (5:53 / km)
shoes: Nike Free Run
Easy run with some drills and strides by the lake. Legs feeling very heavy again.
Tuesday Oct 4, 2011 #
7 AM
Running intervals 36:29 7.24 km (5:02 / km) +25m 4:57 / km
shoes: Nike Free 3.0
Another attempt at my interval loop in KP. Legs feeling very heavy on the warm up so I did a few drills and strides to try to get them moving better.
Moving ok at the start but still feeling very tired and the second effort didn't feel any easier so I decided to make the 3rd my last.
2:59, 2:53, 2:48.6
I guess 7 hours walking around at the show yesterday wasn't ideal preparation for this session but it was probably good rogaine training. I hope Amy isn't expecting us to take the stroller on the rogaine though.
Moving ok at the start but still feeling very tired and the second effort didn't feel any easier so I decided to make the 3rd my last.
2:59, 2:53, 2:48.6
I guess 7 hours walking around at the show yesterday wasn't ideal preparation for this session but it was probably good rogaine training. I hope Amy isn't expecting us to take the stroller on the rogaine though.
Sunday Oct 2, 2011 #
9 AM
Orienteering race 1:12:15 [4] **** 9.79 km (7:23 / km) +484m 5:55 / km
shoes: Inov-8 X-Talon 212
H2 at Jumbuck Hill.
Ok run up to 11 then map didn't seem to make any sense after that. Later realised it was because that was the new section of map with a different mapper. Only cost a minute or so on 12, just going really slowly wondering why nothing on the map matched what I could see. Controls after that were easy so didn't really need the map to be any good.
Heart was fine, fitness seemed lacking.
Ok run up to 11 then map didn't seem to make any sense after that. Later realised it was because that was the new section of map with a different mapper. Only cost a minute or so on 12, just going really slowly wondering why nothing on the map matched what I could see. Controls after that were easy so didn't really need the map to be any good.
Heart was fine, fitness seemed lacking.
Saturday Oct 1, 2011 #
6 AM
Running 44:09 [2] 8.0 km (5:31 / km)
shoes: Nike Free 3.0
Easy run in KP finishing at Lawley's to grab a sultana & walnut loaf which I was craving last night for some reason.