Training Log Archive: CraigIn the 31 days ending Oct 31, 2016:
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| 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 Oct 31, 2016 #
5 AM
Running 44:50 [3] 8.6 km (5:13 / km) +82m 4:59 / km
weight:72.1kg shoes: Saucony Triumph
Easy lap of KP mostly avoiding the hard stuff. Not too sore and felt reasonably good.
Sunday Oct 30, 2016 #
1 PM
Cycling long 1:54:43 [3] 42.0 km (22.0 kph) +256m
Started out down towards Dalkeith but after 15 minutes I realised I hadn't put any sunscreen on. Thought about continuing and trying to look for shady streets but decided it would be better to just go back home and put some on. Didn't want to go the same way again so headed into KP the second time and did a couple of loops before heading down Mount St and around the bridges.
Felt as though there might have been a touch of breeze coming off the river on the way back.
Felt as though there might have been a touch of breeze coming off the river on the way back.
Saturday Oct 29, 2016 #
5 PM
Orienteering 35:34 [3] 6.85 km (5:12 / km) +3m 5:11 / km
shoes: Saucony Triumph
Leeming Metro Series.
Hadn't made it out for my Wednesday or Friday run or Saturday bike ride so thought it was best to do the long course and hope to fit in a bike ride tomorrow. Took it pretty easy and didn't feel too bad. Didn't feel as though I had a very good route but it wasn't terrible, very similar distance to tRicky but I think Wayne's must have been a fair bit shorter.
Hadn't made it out for my Wednesday or Friday run or Saturday bike ride so thought it was best to do the long course and hope to fit in a bike ride tomorrow. Took it pretty easy and didn't feel too bad. Didn't feel as though I had a very good route but it wasn't terrible, very similar distance to tRicky but I think Wayne's must have been a fair bit shorter.
Thursday Oct 27, 2016 #
6 AM
Gym 45:00 [3]
Pump with CC. Feeling pretty stiff and sore after tennis last night so just walked there and back but felt fine during the class.
Wednesday Oct 26, 2016 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Loton Park at the state tennis centre.
Played ok and won all my sets for a 7-1 win overall. Foot was good through the first two sets but started to get a bit sore towards the end of the third and was sore throughout the fourth.
Played ok and won all my sets for a 7-1 win overall. Foot was good through the first two sets but started to get a bit sore towards the end of the third and was sore throughout the fourth.
Tuesday Oct 25, 2016 #
5 AM
Gym 1:15:00 [1]
Personal training session with Brody this time. Did a bit of walking, jogging and 5x60m strides before.
Sunday Oct 23, 2016 #
6 AM
Running long 1:02:45 [2] 10.41 km (6:02 / km) +107m 5:44 / km
shoes: Saucony Triumph
40-50 minute run with Rachel. Kind of forgot that I would need to turn off to head for home and just followed Rachel for a bit too long. Foot sore but probably least sore at the end.
9 AM
Tennis 1:00:00 [1]
Hit with Liam for a bit while spectating at his team's pennants. Liam rostered off this week. Heel much more sore after (and during) this.
Saturday Oct 22, 2016 #
10 AM
Cycling tempo 1:34:33 41.58 km (26.4 kph) +70m
Wanted a more constant effort this week so headed South down the freeway for 20km, then turned around and came back. Pushed hard into a slight headwind coming back from Canning Bridge to the Narrows as I hadn't managed any 5k splits under 10 minutes and I thought that would be my last chance.
Friday Oct 21, 2016 #
6 AM
Running 42:13 [3] 7.93 km (5:19 / km) +71m 5:06 / km
shoes: Saucony Triumph
KP, mostly on sand. Struggled to get myself out of bed this morning but felt reasonably good once I'd warmed up. Soreness mostly on outside of left foot again today but more back near the ankle this time.
Thursday Oct 20, 2016 #
5 AM
Gym 1:15:00 [3]
Gym with newly crowned Miss Australia, CC. Got up a bit earlier and did 15 minutes on the bike before starting.
Wednesday Oct 19, 2016 #
5 PM
Running 48:40 [3] 9.14 km (5:19 / km) +100m 5:03 / km
shoes: Saucony Triumph
Evening run around KP. Bumped into Lauren Shelley about 15 minutes in so turned around and ran back the way I came so I could have a chat. She is looking for patients for her physio students to do their exams on so I was an obvious candidate. Free one hour assessment plus follow up by post grad students with several years work experience, so it is tempting.
Pain was almost entirely along the outside of the foot today.
Pain was almost entirely along the outside of the foot today.
Tuesday Oct 18, 2016 #
6 AM
Gym 1:00:00 [2]
Gym with Brody. Massive class of three this time, maybe the earlier sunrise is bringing a few more out.
Sunday Oct 16, 2016 #
11 AM
Running 52:19 [2] 8.64 km (6:03 / km) +59m 5:51 / km
shoes: Saucony Triumph
Easy run in KP with Rachel just before lunch. Foot pretty sore for the first 10 or 15 minutes but pretty good after that.
Saturday Oct 15, 2016 #
2 PM
Cycling 1:33:30 [3] 34.13 km (21.9 kph) +410m
Hilly and windy ride up to Scarborough and back. Came across two territorial magpies, one at the corner of Mongomery Ave and Stephenson Ave and one at the corner of St Brigids Tce and Lynton St.
Friday Oct 14, 2016 #
6 AM
Running 49:45 [2] 8.33 km (5:58 / km) +93m 5:39 / km
weight:72.2kg shoes: Saucony Triumph
Easy run in KP. Left foot sore for the first 15 minutes, then right was more sore for a while then left staring to get a bit sore again towards the end.
Thursday Oct 13, 2016 #
6 AM
Gym 45:00 [3]
weight:72.9kg
Pump with CC at Charlies. Feeling pretty stiff and tired so walked most of the way there and back but the actual class wasn't too bad.
Wednesday Oct 12, 2016 #
7 PM
Tennis 1:40:00 [1]
Pennants training with Ian, Mark and Damon. Had intended to go for a little run before but I had forgotten I needed to go to a seminar at UWA for work.
Heel feeling a bit sore afterwards.
Heel feeling a bit sore afterwards.
Tuesday Oct 11, 2016 #
6 AM
Gym 1:00:00 [3]
weight:73.4kg
Personal training session with Brody. I think she had been looking forward to trying out some harder variations of some exercises on me.
Must be stacking on the muscle with all this gym work, it couldn't all be fat.
Must be stacking on the muscle with all this gym work, it couldn't all be fat.
Sunday Oct 9, 2016 #
3 PM
Running tempo 39:09 [4] 8.6 km (4:33 / km) +84m 4:21 / km
shoes: Saucony Triumph
Around KP in the afternoon. Didn't plan for this to be a faster run but I just felt like pushing it a bit from the start. Thought about going down to the river to see how fast a pace I could hold on the flat but I thought that might be asking for trouble so stuck mostly to sand tracks in KP instead. Not sure that helped to avoid trouble because I got the pace under 5min/km pretty early and then tried to keep it there as I went up the hill so ended up pushing fairly hard.
Saturday Oct 8, 2016 #
3 PM
Cycling 1:28:21 [1] 20.6 km (14.0 kph) +25m
Around the bridges by bike with Liam. Coasted down to the Causeway with a strong tailwind then turned around and alternated between gentle spinning and coasting to wait for Liam on the way back.
Cycling 40:00
Rolled down to the gym and spent a bit of time on the spin bike trying to make up for not expending any energy on the ride with Liam. About 12min warm up then 5x2min hard, 1min easy, 1x3min hard and 5min cool down.
Friday Oct 7, 2016 #
7 AM
Running 42:16 8.04 km (5:15 / km) +94m 4:58 / km
shoes: Saucony Triumph
With Rachel for the first 15 minutes then sped up a bit after (or maybe a little before) she turned off as my foot was feeling better by then. Rhythm felt quite good at times, almost felt like a runner.
Thursday Oct 6, 2016 #
6 AM
Gym 50:00 [3]
Power pump with CC. Got through the lunges with a bit less pain this time, maybe making a little progress. Apparently CC won all categories of her body building competition on the weekend. I'm not surprised.
Wednesday Oct 5, 2016 #
6 AM
Note
weight:72kg
5 PM
Running 40:48 [3] 7.84 km (5:12 / km) +57m 5:01 / km
shoes: Saucony Triumph
Run around KP after work. A little sore to begin with but settled down after a few minutes and the rest was pretty good. Hamstrings a bit sore from Tuesday morning.
Tuesday Oct 4, 2016 #
6 AM
Gym 1:00:00 [2]
HI Functional Circuit.
Nearly didn't go because Amy fractured her wrist last night and I didn't want to leave her alone in case she needed help but Liam was already up and he is experienced at dealing with a broken wrist so I left her with him. They were playing together in Liam's room when I got back.
I was quite keen to go because I thought it would probably be just me and I'm a bit worried these sessions will get cancelled due to lack of numbers. There was actually a new person this week (also came last week when I was away) so I wasn't alone. She didn't show up until after Brody had asked me what I wanted to do so it was still planned specifically for me.
Nearly didn't go because Amy fractured her wrist last night and I didn't want to leave her alone in case she needed help but Liam was already up and he is experienced at dealing with a broken wrist so I left her with him. They were playing together in Liam's room when I got back.
I was quite keen to go because I thought it would probably be just me and I'm a bit worried these sessions will get cancelled due to lack of numbers. There was actually a new person this week (also came last week when I was away) so I wasn't alone. She didn't show up until after Brody had asked me what I wanted to do so it was still planned specifically for me.
Sunday Oct 2, 2016 #
10 AM
Orienteering race 49:54 [4] 5.3 km (9:25 / km) +175m 8:05 / km
shoes: Inov-8 X-Talon 212 b
Australian Middle Champs at Cascades North.
Made the decision to switch from M40A to M21E for this one about an hour before entries closed. After yesterday's effort I was having some regrets about that decision but I had a much better run today and enjoyed it a lot more. Did much better today at making sure I had clear plans and most of the time was able to identify something up ahead before running to it so felt in control for the whole race.
Tried to have a bit more urgency in my running as well and thought I was going ok for the mostly flat and downhill start through to number 8 but found the climb to 9 a real struggle. Kept going ok through to 13 but by 14 I was really starting to tire and struggled to maintain concentration through to the end rather than picking up the pace as it got easier. Still happy that I did manage to keep it together to the end and pretty satisfied with a middle of the field result (19th of 38 finishers) given my current fitness.
Made the decision to switch from M40A to M21E for this one about an hour before entries closed. After yesterday's effort I was having some regrets about that decision but I had a much better run today and enjoyed it a lot more. Did much better today at making sure I had clear plans and most of the time was able to identify something up ahead before running to it so felt in control for the whole race.
Tried to have a bit more urgency in my running as well and thought I was going ok for the mostly flat and downhill start through to number 8 but found the climb to 9 a real struggle. Kept going ok through to 13 but by 14 I was really starting to tire and struggled to maintain concentration through to the end rather than picking up the pace as it got easier. Still happy that I did manage to keep it together to the end and pretty satisfied with a middle of the field result (19th of 38 finishers) given my current fitness.
11 AM
Orienteering 8:56 [3] 1.3 km (6:52 / km)
shoes: Inov-8 X-Talon 212 b
Went straight from the finish to shadow Amy around the M/W10N course. I should have had 10 minutes but they were pushing the kids through a bit ahead of schedule so Amy started 4 minutes after I finished.
Amy did this really well. I never said a word or looked at the map at all, just followed around at a pretty steady run. I was actually dropping off a bit on each leg and just catching up at the controls. She had a bit of hesitation at the same points that confused Liam but did the right thing each time without any input from me. She was pretty pleased to get the win and on the way home she was asking if she could start doing courses by herself next year.
Amy did this really well. I never said a word or looked at the map at all, just followed around at a pretty steady run. I was actually dropping off a bit on each leg and just catching up at the controls. She had a bit of hesitation at the same points that confused Liam but did the right thing each time without any input from me. She was pretty pleased to get the win and on the way home she was asking if she could start doing courses by herself next year.
Saturday Oct 1, 2016 #
9 AM
Orienteering race 1:15:46 [4] 9.49 km (7:59 / km) +230m 7:07 / km
shoes: Inov-8 X-Talon 212 b
Australian Long Champs at Amiens.
Careful on the first then embarrassingly stupid on the second choosing a good safe route and then deciding to leave the track just before it led me to the control and wandering around clueless for a couple of minutes [Actually, looks as though I must have been on an unmapped track, which explains why nothing made sense after I left it, but I think if I had stayed on it it would have run into the mapped track and I would have been fine]. Rest of the course was ok but lacking purpose and confidence. Had a few times when I thought I knew exactly where I was and then felt completely lost a few seconds later but generally worked it out again pretty quickly.
Bashed my right shin on a rock walking slowly out of a drinks control staring at my map to plan a longer leg. Felt the rock on my toes but kept going thinking it was just a small one only to hit the top of it just below my knee and then fall over it dragging my shin along the top.
Finished nearly 10 minutes behind Bruce which is about what I expected.
Careful on the first then embarrassingly stupid on the second choosing a good safe route and then deciding to leave the track just before it led me to the control and wandering around clueless for a couple of minutes [Actually, looks as though I must have been on an unmapped track, which explains why nothing made sense after I left it, but I think if I had stayed on it it would have run into the mapped track and I would have been fine]. Rest of the course was ok but lacking purpose and confidence. Had a few times when I thought I knew exactly where I was and then felt completely lost a few seconds later but generally worked it out again pretty quickly.
Bashed my right shin on a rock walking slowly out of a drinks control staring at my map to plan a longer leg. Felt the rock on my toes but kept going thinking it was just a small one only to hit the top of it just below my knee and then fall over it dragging my shin along the top.
Finished nearly 10 minutes behind Bruce which is about what I expected.