Training Log Archive: CraigIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Event: Perth City to Surf
10 AM
Running long 1:16:30 [2] 13.59 km (5:38 / km) +147m 5:20 / km
shoes: Nike Free 3.0 V5
Easy run in KP trying to stick to the sand as much as possible without doing loops. Eerily quiet in the aftermath of City to Surf but starting to return to normalcy by the time I finished. Achilles was completely fine today but I was feeling pretty tired. Felt like a long way.
Saturday Aug 30, 2014 #
10 AM
Running tempo 57:13 12.03 km (4:45 / km) +95m 4:35 / km
shoes: Puma Faas 300 green/black
Legs still a bit stiff and sore from Wednesday but I decided to do some tempo intervals anyway. Did a few loops on sandy tracks with some gentle hills so I wouldn't be tempted to push it hard to make a certain pace. Left achilles was a little sore at times but not consistently. Frees were still soaked from last night so ran in the Pumas for the first time in ages. Need to get some more Frees because my achilles generally seem happier in them and my current pair have done over 1000km.
Friday Aug 29, 2014 #
5 PM
Running 35:01 [3] 6.44 km (5:26 / km) +65m 5:11 / km
shoes: Nike Free 3.0 V5
Kids are sick so I decided to do my swim in Kings Park rather than Beatty Park tonight.
C • Swim 2
Thursday Aug 28, 2014 #
6 AM
Running 58:44 [2] 10.26 km (5:44 / km) +91m 5:29 / km
shoes: Nike Free 3.0 V5
Feeling pretty stiff and tired after hard run and tennis yesterday.
Wednesday Aug 27, 2014 #
6 AM
Running 47:50 10.71 km (4:28 / km) +95m 4:17 / km
shoes: Nike Free 3.0 V5
Tired again this morning but that was because I wasn't sleeping so I decided I might as well get up and join the Rosalie group. Felt surprisingly good running down to UWA with the group and even more surprisingly felt very light and comfortable running up the hills. Ended up pushing a bit up the last couple of hills to get to the war memorial first just because I could. Didn't really intend to but found myself running off the front by myself pretty early after the restart and ran pretty hard the rest of the way.
7 PM
Tennis 2:00:00 [1]
Pennants training. Mostly just playing doubles matches in various combinations. Lost my serve to love three times in a row.
Tuesday Aug 26, 2014 #
Note
(rest day)
Got up and put running gear on but it was a bit late (6:40), I was tired and it started raining so I didn't actually make it out the door.
Monday Aug 25, 2014 #
6 AM
Running 59:45 [2] 10.11 km (5:54 / km) +99m 5:38 / km
shoes: Nike Free 3.0 V5
Easy run in KP. Helen and Priscilla not running this morning so I went a bit later by myself. Started out on the 10k circuit and then decided sand track loops would suit me better so did something in between. Very slow but felt better at the end than the start which was the main goal.
Sunday Aug 24, 2014 #
Event: FootO - Frazzle Rock
9 AM
Running warm up/down 10:00 [3] 1.86 km (5:22 / km) +35m 4:54 / km
shoes: Inov-8 Oroc 280
Run to the start. Struggling up the hills so padded it out to 10 minutes hoping I would start to feel stronger without much luck. Views on the way to the start were almost good enough to make the weekend worthwhile without even running a course.
Orienteering race 1:08:51 10.72 km (6:25 / km) +295m 5:39 / km
shoes: Inov-8 Oroc 280
H1 at Frazzle. Stuffed up number 1 quite badly when I got pushed off line by the fallen branches and wasn't prepared to slow down enough to adjust my plan after the fast run across the paddock. I knew I had gone down into the top of the clearing but didn't stop to work out what I needed to do from there and ran across below the control. Relocated when I could see the gully near 4 and lost about 1 minute.
Didn't learn from my mistake and rushed a bit out of 1. Plan was to go South until I could see the fence corner, turn right down the gully through the green and then turn left into the control. I knew I had gone a bit left so when I hit the fence I decided to cross it and run down to the corner on the more open side but I was much closer to the corner than I thought and almost ran on SE away from the corner. Saw the corner just in time and headed in pretty much on the line from 3 to 2.
The slog up the hill from 2-3 slowed me down enough to get my act together. I continued to struggle up the hills but felt very secure navigationally for the rest of the course.
Caught Phil at 8. Initially I thought he was running 15-16 because he was heading towards me. I was surprised he had got that far through the course as I didn't think I had started that late but he turned around and followed me into 8.
Saw ShotRat pussyfooting down the hill towards 9 and started to sledge him about his pace but realised even he couldn't be that slow so asked if he had done an ankle which he had (again). Brief feelings of guilt as I ran away wondering if I should have shown more concern but I realised he was still heading away from the finish so thought it couldn't be too bad.
Came into 9 and saw Harry bounding up to it from below. Caught him at 10 where tRicky also appeared and I set off down the hill in front. I enjoyed the next little loop through 11-14. Harry came past briefly up the hill past the dam but once at the top it was flat enough for me to be able to enjoy running hard and trying to be clean enough to get a gap on the others. I wasn't really aware of tRicky and Harry after 12 and switched my focus to Cameron and Wayne who I could now see ahead.
Eventually caught Cameron and Wayne at 15 after the long slog across the paddock. Most of the time I made on Cameron was at the fence crossing where I thought he must have got caught on the barbed wire but apparently he couldn't decide where to cross after seeing a spider web on the fence.
The hill climb to 16 was a battle. I really wanted to walk but I couldn't let Wayne and Cameron run away from me so I kept reminding myself it was the last hill and battled on. Cameron went left at the end and lost a little time while Wayne followed me to the right. I tried to pick up the pace when we got to the top and then pushed hard on the way to the last taking the track around the top of the hill to the left. Absolutely buggered at the end but it was fun to feel like I was racing in the second half.
Didn't learn from my mistake and rushed a bit out of 1. Plan was to go South until I could see the fence corner, turn right down the gully through the green and then turn left into the control. I knew I had gone a bit left so when I hit the fence I decided to cross it and run down to the corner on the more open side but I was much closer to the corner than I thought and almost ran on SE away from the corner. Saw the corner just in time and headed in pretty much on the line from 3 to 2.
The slog up the hill from 2-3 slowed me down enough to get my act together. I continued to struggle up the hills but felt very secure navigationally for the rest of the course.
Caught Phil at 8. Initially I thought he was running 15-16 because he was heading towards me. I was surprised he had got that far through the course as I didn't think I had started that late but he turned around and followed me into 8.
Saw ShotRat pussyfooting down the hill towards 9 and started to sledge him about his pace but realised even he couldn't be that slow so asked if he had done an ankle which he had (again). Brief feelings of guilt as I ran away wondering if I should have shown more concern but I realised he was still heading away from the finish so thought it couldn't be too bad.
Came into 9 and saw Harry bounding up to it from below. Caught him at 10 where tRicky also appeared and I set off down the hill in front. I enjoyed the next little loop through 11-14. Harry came past briefly up the hill past the dam but once at the top it was flat enough for me to be able to enjoy running hard and trying to be clean enough to get a gap on the others. I wasn't really aware of tRicky and Harry after 12 and switched my focus to Cameron and Wayne who I could now see ahead.
Eventually caught Cameron and Wayne at 15 after the long slog across the paddock. Most of the time I made on Cameron was at the fence crossing where I thought he must have got caught on the barbed wire but apparently he couldn't decide where to cross after seeing a spider web on the fence.
The hill climb to 16 was a battle. I really wanted to walk but I couldn't let Wayne and Cameron run away from me so I kept reminding myself it was the last hill and battled on. Cameron went left at the end and lost a little time while Wayne followed me to the right. I tried to pick up the pace when we got to the top and then pushed hard on the way to the last taking the track around the top of the hill to the left. Absolutely buggered at the end but it was fun to feel like I was racing in the second half.
C • FFS 3
Saturday Aug 23, 2014 #
2 PM
Orienteering 26:02 [2] 3.14 km (8:18 / km) +128m 6:54 / km
shoes: Inov-8 Oroc 280
Training at Hill Park Dale mostly for Kellie's benefit. Warm up exercise following a wiggly line up to the top of the hill where the second exercise started. Lost touch with the line a little bit a couple of times but got back on track easily enough.
Orienteering 32:44 [3] 3.7 km (8:51 / km) +74m 8:03 / km
shoes: Inov-8 Oroc 280
Putting out tapes for the second exercise which was just a short course which was supposed to be mostly downhill but didn't really feel like it. Found this quite difficult. Had a couple of times when I wished I had kept better contact but I think I got the tapes in the right place. One minor stack where I kind of did a slow motion somersault giving myself a few little cuts and bruises but nothing serious.
Friday Aug 22, 2014 #
5 PM
Swim 23:05 [3] 1.0 km (23:05 / km)
Didn't feel like pushing today so just did a nice relaxed km all bilateral. Still disappointing to see how slow it was. Slower than my first swim.
http://connect.garmin.com/modern/activity/57105174...
http://connect.garmin.com/modern/activity/57105174...
Thursday Aug 21, 2014 #
6 AM
Running 46:15 [4] 10.13 km (4:34 / km) +88m 4:23 / km
shoes: Nike Free 3.0 V5
Started out quite fast because it was raining a bit and I felt quite good. Faded a bit up the hills and never felt as good in the second half but increased the effort a bit anyway.
Wednesday Aug 20, 2014 #
6 AM
Running 54:46 [2] 10.15 km (5:24 / km) +107m 5:07 / km
shoes: Nike Free 3.0 V5
Easy run around KP. Feeling quite tired but had a few little patches of feeling really good and generally felt I was moving freely.
Tuesday Aug 19, 2014 #
7 AM
Running 45:10 [3] 9.84 km (4:36 / km) +11m 4:34 / km
shoes: Nike Free 3.0 V5
Bumped into Daniel at the Thomas St lights (actually he pushed me in the back) and ran with him down to UWA. He had a tennis lesson on Saturday and ran a 5k in 19:20 on Sunday so seems to be coping with his cancer treatment ok. He was setting a pretty fast pace and I'm not good at slowing down so the whole run was a bit harder than I intended. Didn't feel too bad but still just a bit tired.
Monday Aug 18, 2014 #
6 AM
Running 59:26 [3] 10.96 km (5:25 / km) +104m 5:11 / km
shoes: Nike Free 3.0 V5
Sand tracks with Helen, Priscilla and Dean. Helen was pushing the pace today and I kept dropping off a bit on the hills.
Sunday Aug 17, 2014 #
9 AM
Running warm up/down 17:22 [3] 2.93 km (5:56 / km) +26m 5:41 / km
shoes: Inov-8 Oroc 280
Warm up, ran West for about 1km and back again then up to the start and a couple of short harder efforts. Feeling good by the end.
Orienteering race 31:08 [5] 4.9 km (6:21 / km) +135m 5:35 / km
shoes: Inov-8 Oroc 280
WA middle champs at Calophylla.
Feeling a bit nervous but ready to go and went to punch the start but no beep. Someone else tried, same thing. Noel then came in and tried and it worked for him. I tried again, still nothing. Noel had a new flashing stick so we thought maybe that was why his worked. There was a call to delay the start for 15 minutes while they found a new start brick but then someone else came in (enter on the day I think) and punched with the same card type as me. I then realised something else must be wrong and had a look at the check station we punched when collecting control descriptions and found it was programmed as control number 102 instead of check. Took that out of the sequence, cleared and checked again and everything worked fine. Start clock was reset to 9:27 and we began again except this time not feeling anywhere near as ready to race.
First leg was short and control looked easy on paper but the creek junction below the control didn't look quite how I expected so I was just a little hesitant. Next few were easy but all uphill and I felt awful after the delay at the start. Had a bit of downhill after 4 and felt better after that. No problems at all navigationally, always felt in control and as good as I could expect physically. I enjoyed the run and finished just under 5 minutes ahead of tRicky. Hard to know how I would have gone against stronger opposition but I was pretty happy with my own performance.
Feeling a bit nervous but ready to go and went to punch the start but no beep. Someone else tried, same thing. Noel then came in and tried and it worked for him. I tried again, still nothing. Noel had a new flashing stick so we thought maybe that was why his worked. There was a call to delay the start for 15 minutes while they found a new start brick but then someone else came in (enter on the day I think) and punched with the same card type as me. I then realised something else must be wrong and had a look at the check station we punched when collecting control descriptions and found it was programmed as control number 102 instead of check. Took that out of the sequence, cleared and checked again and everything worked fine. Start clock was reset to 9:27 and we began again except this time not feeling anywhere near as ready to race.
First leg was short and control looked easy on paper but the creek junction below the control didn't look quite how I expected so I was just a little hesitant. Next few were easy but all uphill and I felt awful after the delay at the start. Had a bit of downhill after 4 and felt better after that. No problems at all navigationally, always felt in control and as good as I could expect physically. I enjoyed the run and finished just under 5 minutes ahead of tRicky. Hard to know how I would have gone against stronger opposition but I was pretty happy with my own performance.
Running warm up/down 7:05 [2] 1.08 km (6:33 / km) +13m 6:11 / km
shoes: Inov-8 Oroc 280
Little warm down jog down to Ridley Rd and back. Tripped over a 10cm high log which I had seen, just didn't realise I was dragging my feet quite that much.
Saturday Aug 16, 2014 #
9 AM
Running 1:04:11 [2] 11.74 km (5:28 / km) +114m 5:13 / km
shoes: Nike Free 3.0 V5
Easy run around KP just trying to run as easily as possible for at least an hour. Felt quite good but a bit tired for the second half.
Friday Aug 15, 2014 #
5 PM
Swim 21:37 [3] 1.0 km (21:37 / km)
Just tried to swim as fast as I could which is not very fast but at least heading in the right direction. Garmin must have got one of the lap splits wrong with a 48/1:28 split in there somewhere.
http://connect.garmin.com/modern/activity/56544487...
http://connect.garmin.com/modern/activity/56544487...
Thursday Aug 14, 2014 #
7 AM
Running 51:54 [3] 10.19 km (5:06 / km) +90m 4:53 / km
shoes: Nike Free 3.0 V5
Struggled to get out of bed and out the door after a late night playing tennis. Felt tired in a whole body fatigue, not enough sleep kind of way but the legs were actually not too bad and I got moving pretty well by the end despite still feeling tired.
Wednesday Aug 13, 2014 #
7 AM
Running 31:48 [2] 5.78 km (5:30 / km) +64m 5:13 / km
shoes: Nike Free 3.0 V5
Easy run in KP. Almost decided not to go this morning but once I got over my laziness I didn't feel too bad. Didn't want to do too much with another tennis final tonight.
7 PM
Tennis 2:30:00 [1]
Pennants grand final away against Cottesloe. I felt as though I played better than Monday but could never quite string enough good shots together to win a game. Lost all 4 sets 2-6, 3-6 with Dean, 1-6 with Ian and 0-6 with Liam. Went down 2-6 overall with Ian and Liam winning one of their two sets and Ian and Dean winning the final set. They were just too consistent for us tonight.
Tuesday Aug 12, 2014 #
6 AM
Running 54:07 [3] 10.13 km (5:21 / km) +96m 5:06 / km
shoes: Nike Free 3.0 V5
Monday Aug 11, 2014 #
6 AM
Running 1:04:53 [2] 10.94 km (5:56 / km) +103m 5:40 / km
shoes: Nike Free 3.0 V5
Easy sand tracks run with Helen, Priscilla and Dean. Found out that the driver of the crashed car we saw yesterday was Rockin Rod, the leader of the Friday morning running group that we sometimes ran with at Cottesloe. Sounds as though it was a heart attack that caused him to veer off into the tree. He was still alive when we saw him being loaded into the ambulance but died in hospital later that day. My doubles partner in the club champs was his son in law and he had also lost his father earlier in the year.
Also heard Daniel started chemo for his lymphoma on Friday.
I felt quite good but that seems kind of insignificant somehow.
Also heard Daniel started chemo for his lymphoma on Friday.
I felt quite good but that seems kind of insignificant somehow.
7 PM
Tennis 2:00:00
Semi final away against Blue Gum Park. I was keen to play because I had played poorly when we lost to them a couple of weeks ago and I had been playing better on Wednesdays so I wanted a chance to redeem myself. We did get up 4-2 this time and I did win my singles 6-4 but I wasn't any happier with how I played. Didn't feel I had any control over my groundstrokes all night. Now hoping I can return to form on Wednesday for the grand final against Cottesloe.
Sunday Aug 10, 2014 #
8 AM
Running 56:51 [2] 9.51 km (5:59 / km) +127m 5:36 / km
shoes: Nike Free 3.0 V5
Easy run around Reabold with Rachel bringing back memories of schools team training in the 80s and Thursday night hill sessions in the 90s. Left leg felt alright today so I thought about doing some extra but I wasn't feeling enthused so decided to save it for another day.
Two ambulances and a police car at a car crashed into a tree on the median strip on Underwood Ave near where we started. No sign of any other vehicles or any skidmarks and he obviously hit the tree at pretty high speed so I expect the driver was unconscious at the time.
Two ambulances and a police car at a car crashed into a tree on the median strip on Underwood Ave near where we started. No sign of any other vehicles or any skidmarks and he obviously hit the tree at pretty high speed so I expect the driver was unconscious at the time.
Saturday Aug 9, 2014 #
8 AM
Running 44:27 [2] 7.62 km (5:50 / km) +99m 5:29 / km
shoes: Nike Free 3.0 V5
Easy run in KP with Rachel! Struggled a bit to get going and kept dropping off on the hills but starting to feel pretty good by the end. Thought about doing a bit extra but a slight hamstring strain at tennis on Wednesday combined with my existing knee problems meant my left leg wasn't feeling quite right.
Friday Aug 8, 2014 #
5 PM
Swim 22:20 [3] 1.0 km (22:20 / km)
Another 1k swim during kids swimming lessons but this time I tried to do every second lap hard. Did odd laps hard for the first half, had a double recovery in the middle then even laps hard for the second half. First easy lap was only a little faster than the middle hard laps. Still 7 seconds faster than last week overall.
http://connect.garmin.com/modern/activity/55988466...
http://connect.garmin.com/modern/activity/55988466...
Thursday Aug 7, 2014 #
5 PM
Running hills 46:12 8.96 km (5:09 / km) +164m 4:43 / km
shoes: Nike Free 3.0 V5
Broadwalk hill reps with Aislinn. Supposedly 5x1:45 except I dropped a bit further behind Aislinn on each of the first 4 and then sprinted the last.
Wednesday Aug 6, 2014 #
6 AM
Running 34:05 [2] 5.82 km (5:51 / km) +59m 5:34 / km
weight:70.4kg shoes: Nike Free 3.0 V5
Recovery jog.
7 PM
Tennis 2:30:00 [1]
Semi final against City Beach. Won 6-2 6-4 with Dean, 6-1 with Liam and 7-5 with Ian. Played easily the best tennis I've ever played in a pennants match and pulled off my best shots on some big points. Makes it much more fun. Overall won 6 sets to 2 so through to the final next week against Cottesloe I think.
Tuesday Aug 5, 2014 #
7 AM
Running 51:45 [3] 10.12 km (5:07 / km) +97m 4:53 / km
shoes: Nike Free 3.0 V5
Lap of KP starting out easy and getting a bit faster as I warmed up. Could feel the achilles on and off early on but never really sore. Knee was fine today. Felt quite good in the second half.
12 PM
Tennis 30:00 [1]
Little lunchtime hit with Rachel, mostly just working on my serve which has been awful recently.
Monday Aug 4, 2014 #
7 AM
Running 30:20 [2] 5.39 km (5:38 / km) +10m 5:35 / km
weight:70.3kg shoes: Nike Free 3.0 V5
Recovery jog. Achilles slightly tender but not a problem. Rather frustratingly the knee was sore from start to finish. I really thought I might be over that when it wasn't sore at all yesterday.
Sunday Aug 3, 2014 #
10 AM
Orienteering race 24:34 [5] 3.9 km (6:18 / km) +142m 5:20 / km
shoes: Inov-8 Oroc 280
Relays at Jorgensen Park. Behind Oliver into 1 and most of the way over to 2 where he went left and I went right and I was on my own from there. Didn't have any problems apart from getting up the steep hills and came in with a lead of about 7 minutes over Cameron.
Orienteering race 23:11 [5] 3.88 km (5:59 / km) +137m 5:05 / km
shoes: Inov-8 Oroc 280
Third leg of relays setting out a minute or two behind Cameron after tRicky had a few problems on second leg. Didn't have any problems and this course was a bit easier physically, going down the steep hills instead of up. Gave tRicky a lead of 6 or 7 minutes I think and he had a better run to give us a comfortable win. Never thought about the knee but my left achilles was a bit sore throughout. I think I must have hurt it somehow on the first course as I hadn't had any hint of problems there before today. Didn't notice the knee getting sore at all after cooling down so that seems like a very good sign.
Saturday Aug 2, 2014 #
2 PM
Running 37:23 [3] 6.88 km (5:26 / km) +61m 5:12 / km
shoes: Nike Free 3.0 V5
Friday Aug 1, 2014 #
Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Free 5.0
Didn't do any specific run training today but all the running to and from work, school and home to watch Liam's assembly and cross country seems significant enough that it should be logged.
5 PM
Swim 22:27 [3] 1.0 km (22:27 / km)
1k swim at Beatty Park during kids swimming lesson. Felt a little more confident of making the distance but still feeling very inefficient because the muscles just don't have the strength/endurance to swim properly.
http://connect.garmin.com/modern/activity/55447272...
http://connect.garmin.com/modern/activity/55447272...