Training Log Archive: CraigIn the 31 days ending Mar 31, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||
Monday Mar 31, 2014 #
9 PM
Gym 1:00:00 [1]
Sunday Mar 30, 2014 #
Event: Evedon
9 AM
Running warm up/down 11:11 [2] 2.0 km (5:35 / km) +7m 5:30 / km
shoes: Inov-8 Oroc 280
Just looping around the assembly area until I felt as ready as I was going to get to tackle the hills.
Orienteering race 37:45 [5] 5.8 km (6:30 / km) +239m 5:24 / km
shoes: Inov-8 Oroc 280
H3 at Evedon Ridge, 5.2km straight line.
Happy with my start hitting the first cleanly. Not quite sure if I passed him before or after 1 but Nick Dale overtook me up the hill to 2 and punched just ahead of me but I was quicker leaving and was ahead going out towards 3. I didn't really want to lead Nick all the way around and 3 looked pretty tricky so I tried to make sure I was clean in and out to try to get a gap which I mostly succeeded at. He said he could still see me until 6 but I got enough of a gap to not be aware of him from 3. Went through Andrew Martin at 5 I think and got to 7 just behind Oliver. I went fairly wide crossing the spur to 8 but not quite as wide as I thought so I overshot slightly coming back but I suspected I might be so was quick enough recovering to still get it well ahead of Oliver.
Happy with 9 but lost about a minute at 10 which seemed to be a boulder or two North of where it should have been. Oliver caught up here but I found it first and he didn't stay with me leaving. 11 was good, 12 was a slog. I probably could have contoured a bit more here or forced myself to run all of the hill and saved a few seconds (5 maybe). Made sure I contoured out of 12 was happy with my route over the dam wall into 13. Ran right past a control on a similar boulder about 70m before mine and wondered if they had got it wrong so tried to check the code but could only read the first letter which was the same. Only had to go a couple more steps to see there was a control in the right spot as well but I really don't understand why they didn't just use one of them. Easy run down to the last which I had seen on the way past then forced myself to keep running up to the finish pulling all sorts of faces for the camera man.
Found out later that fenry had beaten me by 4 seconds. Probably a good thing as it would have been a bit of a let down to achieve my goal for the season in the first race. Not too many more chances though with fenry heading overseas in June.
Happy with my start hitting the first cleanly. Not quite sure if I passed him before or after 1 but Nick Dale overtook me up the hill to 2 and punched just ahead of me but I was quicker leaving and was ahead going out towards 3. I didn't really want to lead Nick all the way around and 3 looked pretty tricky so I tried to make sure I was clean in and out to try to get a gap which I mostly succeeded at. He said he could still see me until 6 but I got enough of a gap to not be aware of him from 3. Went through Andrew Martin at 5 I think and got to 7 just behind Oliver. I went fairly wide crossing the spur to 8 but not quite as wide as I thought so I overshot slightly coming back but I suspected I might be so was quick enough recovering to still get it well ahead of Oliver.
Happy with 9 but lost about a minute at 10 which seemed to be a boulder or two North of where it should have been. Oliver caught up here but I found it first and he didn't stay with me leaving. 11 was good, 12 was a slog. I probably could have contoured a bit more here or forced myself to run all of the hill and saved a few seconds (5 maybe). Made sure I contoured out of 12 was happy with my route over the dam wall into 13. Ran right past a control on a similar boulder about 70m before mine and wondered if they had got it wrong so tried to check the code but could only read the first letter which was the same. Only had to go a couple more steps to see there was a control in the right spot as well but I really don't understand why they didn't just use one of them. Easy run down to the last which I had seen on the way past then forced myself to keep running up to the finish pulling all sorts of faces for the camera man.
Found out later that fenry had beaten me by 4 seconds. Probably a good thing as it would have been a bit of a let down to achieve my goal for the season in the first race. Not too many more chances though with fenry heading overseas in June.
Running warm up/down 7:53 [2] 1.17 km (6:45 / km) +22m 6:10 / km
shoes: Inov-8 Oroc 280
Warm down jog out past the start. I thought it was pretty flat heading out but it certainly didn't feel like it coming back.
Saturday Mar 29, 2014 #
Event: NavDash – Australind
1 PM
Running warm up/down 13:02 [2] 2.37 km (5:31 / km) +1m 5:30 / km
shoes: Puma Faas 300 green/black
Warm up run in the rain with fenry.
Orienteering race 23:39 [4] 4.55 km (5:12 / km) +13m 5:08 / km
shoes: Puma Faas 300 green/black
NavDash Long course at Australind high school. Thought 4km was going to be a bit long but being a country high school I thought it probably also meant it was going to be a bit simple and fast but that was not the case at all. Really tricky start with the first 4 or 5 controls having lots of buildings at funny angles and narrow passages. I didn't feel smooth at all and think I still missed the best routes despite taking quite a bit of time over my decisions.
Didn't feel as though I ever got much speed up through the first map but I was still exhausted and feeling really sluggish when we hit the ovals and swamps in the second half. Really exhausted and not looking forward to another loop coming into the map change which I think contributed to me running to the finish instead of the map change to begin with. The second map was all in the buildings again which made me slow down enough to actually enjoy it and feel a bit fresher by the finish. Great new map and course, well worth the trip.
Finished second about 3:30 behind fenry.
Didn't feel as though I ever got much speed up through the first map but I was still exhausted and feeling really sluggish when we hit the ovals and swamps in the second half. Really exhausted and not looking forward to another loop coming into the map change which I think contributed to me running to the finish instead of the map change to begin with. The second map was all in the buildings again which made me slow down enough to actually enjoy it and feel a bit fresher by the finish. Great new map and course, well worth the trip.
Finished second about 3:30 behind fenry.
Orienteering warm up/down 11:41 [3] 2.11 km (5:32 / km) +7m 5:27 / km
shoes: Puma Faas 300 green/black
Jogged around the short course as a warm down. Not really concentrating and all a bit familiar but at least it made me do a decent warm down.
Friday Mar 28, 2014 #
6 AM
Running 49:53 [2] 9.9 km (5:02 / km) +12m 5:01 / km
shoes: Nike Free 3.0 V5
Usual loop by the river but taking it easy this week because I expect to run pretty hard on Saturday and Sunday. Legs feeling a bit wrecked from weights last night (despite using lighter weights than normal) but breathing was very comfortable. Saw Craig Berg near the rugby fields both going out and coming back.
Thursday Mar 27, 2014 #
9 PM
Gym 1:00:00 [1]
Wednesday Mar 26, 2014 #
6 AM
Running 51:05 10.79 km (4:44 / km) +85m 4:33 / km
shoes: Nike Free 3.0 V5
Tried to take it a bit easier this week, sitting at the back of the group around the river and letting them go on the hills. After the restart I got talking to Kate and she started to lift the pace as usual so we ended up running pretty fast for the last 3km.
Tuesday Mar 25, 2014 #
7 AM
Running 36:23 [2] 6.73 km (5:24 / km) +56m 5:11 / km
shoes: Nike Free 3.0 V5
Short sweaty loop in KP on a mix of sand and grass. Planned to go further but was too tired to get out early enough.
Monday Mar 24, 2014 #
9 PM
Gym 50:00 [1]
Sunday Mar 23, 2014 #
8 AM
Running long 1:16:52 [3] 14.4 km (5:20 / km) +177m 5:02 / km
shoes: Nike Free 3.0 V5
Long run out to Bold Park and back. A bit longer than planned because I took a wrong turn (been a long time since I've run there) and then hit some closed tracks which meant I had to go right back to the North end to get out.
Had thought I might try to do a bit of tempo at some stage but I felt a bit tired all the way so didn't bother.
Had thought I might try to do a bit of tempo at some stage but I felt a bit tired all the way so didn't bother.
Saturday Mar 22, 2014 #
4 PM
Tennis 1:30:00 [1]
Social tennis. Also had a little hit with Daniel, Helen and Laurens in the morning but that was even more social than the social tennis.
Friday Mar 21, 2014 #
6 AM
Running 44:59 [3] 9.86 km (4:34 / km) +11m 4:32 / km
shoes: Puma Faas 300 green/black
Spent about 15 minutes trying to loosen my back up before starting. Still felt a bit stiff early on but the run seemed to help as it was feeling much better by the end. Legs still feeling a little bit of residual soreness from racing on Sunday but overall the effort seemed a bit easier than recent weeks for a slightly faster pace. Increase in pace was mostly due to overtaking a few other runners in the last couple of km. Kind of feel on the verge of either breaking down or stepping up to a higher level.
Thursday Mar 20, 2014 #
9 PM
Gym 55:00 [1]
Back tightened up a bit doing deadlifts at the end.
Wednesday Mar 19, 2014 #
5 PM
Running 44:39 [3] 9.57 km (4:40 / km) +101m 4:26 / km
weight:69.5kg shoes: Nike Free 3.0 V5
Steady run around KP working the ups more than the downs. Legs feeling a bit stiff and guts not great, probably because of all the Kazakh chocolate I ate at work this afternoon. Very sweaty when I finished.
Tuesday Mar 18, 2014 #
6 AM
Running 31:20 [2] 5.5 km (5:42 / km) +31m 5:32 / km
shoes: Nike Free 3.0 V5
Easy bread run. Feeling better than expected after two nights in a row of less than 3 hours sleep.
Monday Mar 17, 2014 #
7 PM
Tennis race 2:00:00 [2]
Pennants vs Mt Lawley. I was hopeless apart from a few points here and there. Lost doubles with Gunesh 1-6, lost singles 1-6 against a guy I beat 6-4 last time. Redeemed myself slightly with a couple of decent points at the end of the doubles with Dion which we won 12-10 in the tiebreaker.
Sunday Mar 16, 2014 #
6 AM
Running warm up/down 15:59 [2] 2.71 km (5:53 / km) +1m 5:53 / km
shoes: Nike Free 3.0 V5
Jogged down to the start with Rachel then a few laps of the oval with Craig Berg after registering and toilet.
Running race 32:51 [5] 8.05 km (4:05 / km) +129m 3:47 / km
shoes: Nike Free 3.0 V5
Darlington 8km. Heart wasn't too happy before the start but settled down as soon as I started running. Quite a big field with about 400 doing the half but I was pretty close to the front so got a pretty clear run from the gun. Settled into a good pace pretty quickly and felt quite comfortable going up the railway trail. I could see the leading women and a few guys I knew should run a bit under 4min/km for the half so I thought my pace was probably about where I hoped it would be.
Tried to let myself go on the downhills and not push too hard on the uphills on the road lap around the school. Got around the loop without blowing up or losing any ground to those around me and still feeling capable of pushing the downhill run home.
Only two people in sight after the split were Visha Jareb about 50m ahead and a young guy a bit further ahead with the vast majority going on to do the half. Visha passed the young guy and stretched away from me a little before I passed him too. Once it got a little steeper I started to close on Visha a bit. I was close enough to think about challenging her when we hit the bitumen with about 500m to go but I really didn't want to hurt that much and I remembered that my cardiologist had suggested I avoid sprint finishes so I just tried to keep a good strong pace to the finish.
Really pleased with how that run went. Always felt quite strong and controlled and my pace at the end was faster than I thought it felt which is a nice change. Feel as though things are heading in the right direction.
Tried to let myself go on the downhills and not push too hard on the uphills on the road lap around the school. Got around the loop without blowing up or losing any ground to those around me and still feeling capable of pushing the downhill run home.
Only two people in sight after the split were Visha Jareb about 50m ahead and a young guy a bit further ahead with the vast majority going on to do the half. Visha passed the young guy and stretched away from me a little before I passed him too. Once it got a little steeper I started to close on Visha a bit. I was close enough to think about challenging her when we hit the bitumen with about 500m to go but I really didn't want to hurt that much and I remembered that my cardiologist had suggested I avoid sprint finishes so I just tried to keep a good strong pace to the finish.
Really pleased with how that run went. Always felt quite strong and controlled and my pace at the end was faster than I thought it felt which is a nice change. Feel as though things are heading in the right direction.
Running warm up/down 6:23 [2] 1.01 km (6:20 / km) +3m 6:15 / km
shoes: Nike Free 3.0 V5
Jogged back to meet Rachel plus a lap of the oval after she finished.
Also walked back up the hill to home (about 1.5km and 110m climb).
Also walked back up the hill to home (about 1.5km and 110m climb).
7 PM
Tennis 1:15:00 [2]
Had a bit of a hit with Dion.
Saturday Mar 15, 2014 #
5 AM
Running 31:16 [2] 5.41 km (5:47 / km) +45m 5:33 / km
shoes: Nike Free 3.0 V5
Short easy jog in KP. Felt pretty good apart from a little tightness above the right hip.
Friday Mar 14, 2014 #
5 AM
Running 46:27 [3] 9.89 km (4:42 / km) +11m 4:40 / km
shoes: Nike Free 3.0 V5
Wasn't sleeping anyway so thought I might as well get out early. Didn't actually get going until almost 5:30am but it was still pretty dark for the first half. Didn't expect to feel good and I didn't but I think it did feel a little bit easier than the last couple of weeks for about the same pace.
Thursday Mar 13, 2014 #
9 PM
Gym 45:00 [1]
Wednesday Mar 12, 2014 #
6 AM
Running tempo 48:06 [4] 10.72 km (4:29 / km) +99m 4:17 / km
shoes: Nike Free 3.0 V5
Woke up at 5:53 and decided I was too tired to get up and run with the group. Started thinking about running after work and changed my mind so got up at 5:54 out the door about 3 minutes later. Had to run over to the school to make the 6:00am start (I usually walk) and felt really awful doing it. Fortunately had a couple of minutes to rest and didn't feel quite so bad starting with the group.
Somehow found myself on the front with Kate and Ben gapping the rest of the group a bit on the way down to UWA. Daniel crossed the gap to join us just before crossing back into KP. It was already feeling like a tempo run to me so I thought I was going to drop off as soon as we hit the hills. It did get harder and Daniel did his usual surging off ahead up the hills but I found I could sustain a harder effort than I expected and I was able to stay with Kate and even pull away a little at the end.
I was feeling like I'd done a race by this stage so thought I should try to take it easier coming home but found myself at the front with Kate again and she seemed to be wanting to push the pace. Going up past Hale Oval I kept thinking about dropping off but by the time we got to the top of the hill I was starting to feel more comfortable and it just got better as we continued down the hill. By the time we got down to Rosalie Park I was feeling like I wanted to try pushing a bit harder and I did stretch out a bit coming back along Aberdare at the end which felt good.
Somehow found myself on the front with Kate and Ben gapping the rest of the group a bit on the way down to UWA. Daniel crossed the gap to join us just before crossing back into KP. It was already feeling like a tempo run to me so I thought I was going to drop off as soon as we hit the hills. It did get harder and Daniel did his usual surging off ahead up the hills but I found I could sustain a harder effort than I expected and I was able to stay with Kate and even pull away a little at the end.
I was feeling like I'd done a race by this stage so thought I should try to take it easier coming home but found myself at the front with Kate again and she seemed to be wanting to push the pace. Going up past Hale Oval I kept thinking about dropping off but by the time we got to the top of the hill I was starting to feel more comfortable and it just got better as we continued down the hill. By the time we got down to Rosalie Park I was feeling like I wanted to try pushing a bit harder and I did stretch out a bit coming back along Aberdare at the end which felt good.
Tuesday Mar 11, 2014 #
6 AM
Running 38:23 [3] 7.45 km (5:09 / km) +95m 4:51 / km
shoes: Nike Free 3.0 V5
Up to Frasers and back mostly on grass and sand. Pushed the pace a bit coming back to make sure I was home in time for Rachel to leave.
Monday Mar 10, 2014 #
7 PM
Tennis race 1:30:00
Pennants vs Bassendean. Won doubles with Ben 6-4, doubles with Dion 6-3 and singles 6-0 against the same guy who beat me 6-2 in my first pennants singles match. All of us won our singles 6-0 but the doubles was fairly close so we need to work on our doubles a bit.
Sunday Mar 9, 2014 #
9 AM
Running 1:00:00 [2] 10.68 km (5:37 / km) +108m 5:21 / km
shoes: Nike Free 3.0 V5
Big slow lap of KP. Legs didn't feel too bad but my heart was annoying from start to finish. You know it is not a good day when you start thinking about increasing your life insurance half way through the run.
5 PM
Tennis 1:15:00 [2]
Planned to have a hit with Rachel, Erin and Kev but ended up playing with Dion again instead. Made sure not to keep score this time.
Saturday Mar 8, 2014 #
Event: NavDash - Joondalup
2 PM
Running warm up/down 8:24 [3] 1.57 km (5:21 / km) +5m 5:16 / km
shoes: Puma Faas 300 green/black
A couple of laps around the roads and car parks to warm up.
Orienteering race 21:57 [5] 4.59 km (4:47 / km) +25m 4:39 / km
shoes: Puma Faas 300 green/black
NavDash Joondalup. Got a bit lucky hearing Adrian and Graham talking about the upper level controls as I arrived and picked that it must be 2 and 11 from the descriptions. Still really wanted to go and look at the ground level first at 2 but convinced myself to go straight up the stairs which gave me the lead for a while. Fine through to 6 then got a little held up and distracted by Peter Hamilton coming into 7. Maybe should have gone right past the lake but the little path into the control was obscured by a fold in my map. 8-9-10 very straightforward but I was really struggling physically by then and I almost forgot about the upper level at 11. Even after remembering I still struggled to convince myself to change plans and approach from the top. Got back in front briefly here but a one second lead over Henry was never going to last. The rest of the course was very simple with just a couple of left/right options that didn't matter much unless you were foolish enough to attempt the straight option on 20 like Henry did allowing me to get back within a minute of him at the finish. Just held off Sten and tRicky for second.
Orienteering warm up/down 16:59 [1] 1.63 km (10:25 / km) +1m 10:23 / km
shoes: Puma Faas 300 green/black
Following Liam around easy course. I jogged behind rather than trying to keep up with his sprints.
Thursday Mar 6, 2014 #
6 AM
Running 46:41 [3] 9.89 km (4:43 / km) +11m 4:42 / km
shoes: Nike Free 3.0 V5
Out and back through UWA and along the river again. Trying to take it a little bit easier this time. Thought I would feel a bit tired since I got very little sleep last night and I was but not as bad as I feared. I think I saw Craig Berg as I crossed Hackett Drive on the way back but didn't realise until after I was past. Pushed a bit harder for the last couple of km back from UWA.
7 PM
Tennis 1:30:00 [2]
With Dion at the Palms because the lit courts at Onslow Park were all in use. Thought I was hitting it ok most of the time but got smashed 6-0 when we played a set at the end.
Wednesday Mar 5, 2014 #
6 AM
Running 53:34 [3] 10.81 km (4:57 / km) +97m 4:45 / km
shoes: Nike Free 3.0 V5
Pace was on from the start today and I was dropped before the first road crossing. Caught up at the crossing and ran with Helen and Susan for a while as everyone else pulled away. Helen and Susan turned off at UWA leaving me alone until Dean appeared after a pit stop. Stayed with Dean around the river but told him not to wait for me when we hit the hills and he didn't. Nobody else in sight until the regroup at the war memorial.
I decided I should stick with Helen and Susan after the restart but I got talking to Kate Gregory when she came past and she kept lifting the pace. She had an ablation for ventricular tachycardia 12 days ago and went into ventricular fibrillation for a while during the operation but she wasn't letting that slow her down. I had to try to keep her talking because any time there was a pause she increased the pace a bit more and I was already near my limit.
Came back past Lawleys to get some bread for lunches.
I decided I should stick with Helen and Susan after the restart but I got talking to Kate Gregory when she came past and she kept lifting the pace. She had an ablation for ventricular tachycardia 12 days ago and went into ventricular fibrillation for a while during the operation but she wasn't letting that slow her down. I had to try to keep her talking because any time there was a pause she increased the pace a bit more and I was already near my limit.
Came back past Lawleys to get some bread for lunches.
Tuesday Mar 4, 2014 #
7 AM
Running 40:39 [3] 7.8 km (5:13 / km) +78m 4:58 / km
shoes: Nike Free 3.0 V5
Monday Mar 3, 2014 #
8 PM
Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Nike Free 5.0
To the gym and back.
Gym 50:00 [1]
Sunday Mar 2, 2014 #
7 AM
Running 1:04:49 [3] 10.38 km (6:15 / km) +158m 5:48 / km
shoes: Nike Free 3.0 V5
At Glen Forrest with Rachel. A bit of a struggle early but felt really good at times in the second half.
Saturday Mar 1, 2014 #
6 AM
Running 31:54 [2] 5.01 km (6:22 / km) +24m 6:13 / km
shoes: Nike Free 3.0 V5
Feeling very stiff and tired before getting up but decided I'd better get out early to avoid the heat. Nothing changed when I started running so I shuffled around Rosalie Park for a bit before climbing up to Saw Ave in the hope that a downhill run home would get me moving a bit. Found Helen, Nina and Bea near Saw Ave so I turned around and ran back with them. Did feel a bit better running back, not sure how much was physical from turning downhill and how much mental from running with others. One more lap around Rosalie at the end to make it up to 5k.