Training Log Archive: CraigIn the 31 days ending Jul 31, 2017:
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Sunday Jul 30, 2017 #
Event: FootO 7 - Peterdine
10 AM
Running warm up/down 6:51 [2] 1.22 km (5:38 / km) +4m 5:33 / km
shoes: Inov-8 Oroc 280
Orienteering race 57:09 [4] 10.17 km (5:37 / km) +265m 4:58 / km
shoes: Inov-8 Oroc 280
H1 at Peterdine.
Had a pretty clean run but wasn't entirely happy with my execution of my planned routes. Didn't ever go badly off course and always new where I had gone but I wasn't always clear enough about where I wanted to go and wasn't really sighting my planned routes a long way ahead so wasn't as efficient as I could have been. Felt quite good warming up. Didn't feel as strong as I would like out on course but did feel I was able to keep pushing better than earlier in the year. Was hoping to get under 6min/km but couldn't quite do it (9.4km straight line). About 10 minutes clear of Cameron.
Had a pretty clean run but wasn't entirely happy with my execution of my planned routes. Didn't ever go badly off course and always new where I had gone but I wasn't always clear enough about where I wanted to go and wasn't really sighting my planned routes a long way ahead so wasn't as efficient as I could have been. Felt quite good warming up. Didn't feel as strong as I would like out on course but did feel I was able to keep pushing better than earlier in the year. Was hoping to get under 6min/km but couldn't quite do it (9.4km straight line). About 10 minutes clear of Cameron.
C • 9 4
Running warm up/down 7:22 [2] 1.24 km (5:56 / km) +5m 5:49 / km
shoes: Inov-8 Oroc 280
Saturday Jul 29, 2017 #
10 AM
Running 1:01:06 [2] 11.34 km (5:23 / km) +112m 5:08 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP, mostly on sand tracks. Felt quite good.
Friday Jul 28, 2017 #
6 AM
Running 58:42 [2] 10.43 km (5:38 / km) +107m 5:21 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP, mixed surfaces. Usual gym soreness but otherwise not feeling too bad.
Thursday Jul 27, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC.
Wednesday Jul 26, 2017 #
7 AM
Running intervals 1:06:29 12.73 km (5:13 / km) +41m 5:08 / km
shoes: Brooks Glycerin 14 Blue
3x2k in 8:00 with 1:30 rest
This session was supposed to be a bit of a test to see how hard it is going to be to hold 4min/km for a longer period. I thought it would be hard but I was kind of hoping it would feel easier than expected and that would build my confidence in being able to achieve the sub 40 10k. I think it had the opposite effect, the first was hard but the second and third felt like all out max efforts. Probably a good reality check to make me realise I still have a lot of work to do.
Did a longer warm down than usual because the kids started their cross country training just after I started so I joined in and followed them around the cross country course. The race is on Friday so they were doing a practice run around the course.
This session was supposed to be a bit of a test to see how hard it is going to be to hold 4min/km for a longer period. I thought it would be hard but I was kind of hoping it would feel easier than expected and that would build my confidence in being able to achieve the sub 40 10k. I think it had the opposite effect, the first was hard but the second and third felt like all out max efforts. Probably a good reality check to make me realise I still have a lot of work to do.
Did a longer warm down than usual because the kids started their cross country training just after I started so I joined in and followed them around the cross country course. The race is on Friday so they were doing a practice run around the course.
Tuesday Jul 25, 2017 #
6 AM
Running 58:02 [2] 10.33 km (5:37 / km) +79m 5:25 / km
shoes: Brooks Glycerin 14 Blue
Proper easy run around KP, sticking mostly to sand tracks. Top of foot and heel both pretty good today. Right calf felt tight, then right glute, then right hamstring, probably all related and maybe connected to right side of lower back feeling a bit sore when I woke up.
Sunday Jul 23, 2017 #
10 AM
Running tempo 1:00:53 12.76 km (4:46 / km) +15m 4:45 / km
shoes: Brooks Glycerin 14 Blue
Through UWA to the river for 2x15min tempo with 2min jog recovery. Aiming for 4:20/km but I think I should have just run by feel and not worried about the pace. Feeling a bit tired and the GPS seemed a bit erratic with the pace so I ended up pushing a bit harder than I had really intended to again. Rain hit just before the end of the first tempo and was pretty heavy for the recovery but then cleared up again. Heel a bit sore early, ok through the middle, then getting a bit sore again on the warm down.
Saturday Jul 22, 2017 #
11 AM
Running 55:36 [3] 11.38 km (4:53 / km) +47m 4:47 / km
shoes: Brooks Glycerin 14 Blue
Around the Causeway and Windan bridges from the state tennis centre while Liam played at the Bruce Cup trials. Heel a little sore but not bad, having a bit of a warm up hit with Liam probably didn't help. Ran a bit harder than I intended to because I had got back in front of a guy who had overtaken me earlier by taking slightly a shorter route and then I had to speed up to hold him off.
Friday Jul 21, 2017 #
4 PM
Running 51:01 [3] 10.45 km (4:53 / km) +15m 4:51 / km
shoes: Brooks Glycerin 14 Blue
Lap of Herdsman Lake while the kids were at squash. Hammies feeling stiff and tired, as usual for a Friday. Heel was pretty good today but the top of the foot was a bit sore at times.
Thursday Jul 20, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC.
Wednesday Jul 19, 2017 #
6 AM
Running intervals 54:12 10.66 km (5:05 / km) +31m 5:01 / km
weight:70.5kg shoes: Brooks Glycerin 14 Blue
2k, 1.5k, 1k, 500m with 1min rests. Aiming for 4:10, 4:00, 3:50, 3:40/km but I think I went a bit too fast.
Actual paces were 4:03, 3:57, 3:46, 3:28. I knew I'd gone a little fast on the first couple and was starting to feel a bit tired at the end of the 1.5k so I thought I would struggle to hit the target paces on the last couple. I guess that just encouraged me to push a bit harder than I needed to, particularly on the last.
Need to remember to keep setting myself conservative targets because I'm always inclined to make sure I go faster than the target.
Top of foot a little sore warming up. Heel getting a little sore on the warm down and sore going down stairs later at work.
Actual paces were 4:03, 3:57, 3:46, 3:28. I knew I'd gone a little fast on the first couple and was starting to feel a bit tired at the end of the 1.5k so I thought I would struggle to hit the target paces on the last couple. I guess that just encouraged me to push a bit harder than I needed to, particularly on the last.
Need to remember to keep setting myself conservative targets because I'm always inclined to make sure I go faster than the target.
Top of foot a little sore warming up. Heel getting a little sore on the warm down and sore going down stairs later at work.
Tuesday Jul 18, 2017 #
7 AM
Running 54:06 [2] 10.13 km (5:20 / km) +84m 5:08 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP. Heel has been sore and I thought the top of my foot was feeling better so I tried putting the Triumphs with orthotics on but it was too painful so switched to the new shoes again. Heel a bit sore but seemed to be improving throughout the run. Top of foot was fine.
Sunday Jul 16, 2017 #
4 PM
Running 57:17 [2] 9.53 km (6:01 / km) +109m 5:41 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP with Rachel. Got some new shoes to give me an option to take the pressure off the top of the foot. Top of foot was ok but the heel/behind outside of ankle was a bit sore. Not sure if that would have been just as bad with the old shoes and orthotics as I expected to be a bit sore after the relays yesterday.
Saturday Jul 15, 2017 #
1 PM
Orienteering race 17:00 [5] 3.36 km (5:03 / km) +3m 5:02 / km
shoes: X-Talon 212 Black
Relays at Garvey Park, Leg 1.
Took it pretty carefully out of the start because there were a lot of controls around on pretty similar features. Still got to my first in front I think but Steve was right behind me by the second. I was a bit worried about 5 so let Steve get in front here. Got 5 ok but was a bit off line leaving and couldn't quite believe the picnic table on the edge of the open area was the black x well South of the line. Small track heading down the hill from here added to my doubts but when the control we found had the wrong code I was quick to assume (corrrectly) that it was the green cross South of the green circle we were aiming for. I told Steve that we were on the green cross and he headed off in the right direction but ran straight past our control, probably close enough to register if we were using SI Air. I thought about calling him back but decided I'd already given him enough help and I knew I couldn't outrun him so this could be my only chance to get away. Rest of the course was uneventful and I came in a minute or so clear of Steve and Cameron with Harry a couple of minutes further back.
Took it pretty carefully out of the start because there were a lot of controls around on pretty similar features. Still got to my first in front I think but Steve was right behind me by the second. I was a bit worried about 5 so let Steve get in front here. Got 5 ok but was a bit off line leaving and couldn't quite believe the picnic table on the edge of the open area was the black x well South of the line. Small track heading down the hill from here added to my doubts but when the control we found had the wrong code I was quick to assume (corrrectly) that it was the green cross South of the green circle we were aiming for. I told Steve that we were on the green cross and he headed off in the right direction but ran straight past our control, probably close enough to register if we were using SI Air. I thought about calling him back but decided I'd already given him enough help and I knew I couldn't outrun him so this could be my only chance to get away. Rest of the course was uneventful and I came in a minute or so clear of Steve and Cameron with Harry a couple of minutes further back.
Orienteering 16:28 [5] 3.34 km (4:56 / km) +3m 4:54 / km
shoes: X-Talon 212 Black
Relays at Garvey Park, Leg 3.
Simon came back still in front but only a few seconds ahead of Oliver so I set out on my second leg 9 seconds ahead of Harry. I wasn't really aware of Harry at the start but by 2 he was close behind and then 3 and 4 were in and outs around the lake so was very aware of him on my tail through here. I knew I needed to give Simon a lead over Oliver on the last leg so I wanted to get clear of Harry as early as possible. I figured he had probably started hard to try to get on my tail so I figured my best option was to just try to keep the pace high and hope he cracks. I wasn't aware of him behind by the end of the long leg to 7 but saw him again on the little loop at 10-11-12, heading for 10 as I was heading for 12, so that motivated me to keep pushing to the end as I wasn't confident that was enough. Stretched the lead out to 1:50 as I handed over to Simon again at the final change. Simon had a better run than his first leg and it was a good thing he did as Oliver closed the gap to just 25 seconds at the finish. Good fun.
Simon came back still in front but only a few seconds ahead of Oliver so I set out on my second leg 9 seconds ahead of Harry. I wasn't really aware of Harry at the start but by 2 he was close behind and then 3 and 4 were in and outs around the lake so was very aware of him on my tail through here. I knew I needed to give Simon a lead over Oliver on the last leg so I wanted to get clear of Harry as early as possible. I figured he had probably started hard to try to get on my tail so I figured my best option was to just try to keep the pace high and hope he cracks. I wasn't aware of him behind by the end of the long leg to 7 but saw him again on the little loop at 10-11-12, heading for 10 as I was heading for 12, so that motivated me to keep pushing to the end as I wasn't confident that was enough. Stretched the lead out to 1:50 as I handed over to Simon again at the final change. Simon had a better run than his first leg and it was a good thing he did as Oliver closed the gap to just 25 seconds at the finish. Good fun.
Thursday Jul 13, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC. Heel and top of foot both a little sore on the way there but fine during the session. Didn't notice the heel at all walking home but the top of my foot was really sore, didn't try running.
Wednesday Jul 12, 2017 #
6 AM
Running intervals 51:00 9.94 km (5:08 / km) +33m 5:03 / km
shoes: Nike Free 3.0 Flyknit Blue
5x1k with 1min rest around Rosalie top oval.
Warm up with Rachel, then ran the intervals without ever looking at the pace, just trying to run what I thought I could maintain. Felt pretty good on the first couple. Started to feel hard on the third. Fourth felt hard to maintain speed into the wind and get back into rhythm with the wind. Found a bit extra on the last, as you always do so thought it would be back to the pace of the first couple. Pleasantly surprised to see times of 3:51, 3:51, 3:50, 3:48. 3:42. Definitely feeling as though my fitness has jumped up to a new level this week.
Top of foot was sore throughout the run yesterday so I didn't want to wear the same shoes again. I didn't really want to risk the frees again either but thought it should be ok for one session. Foot was still sore as soon as I put the shoes on but was feeling a lot better by the end. Heel was pretty good but could feel it a little on the warm down, will be interesting to see how sore it is tomorrow. Really need to get another pair of shoes so I can rotate a bit.
Warm up with Rachel, then ran the intervals without ever looking at the pace, just trying to run what I thought I could maintain. Felt pretty good on the first couple. Started to feel hard on the third. Fourth felt hard to maintain speed into the wind and get back into rhythm with the wind. Found a bit extra on the last, as you always do so thought it would be back to the pace of the first couple. Pleasantly surprised to see times of 3:51, 3:51, 3:50, 3:48. 3:42. Definitely feeling as though my fitness has jumped up to a new level this week.
Top of foot was sore throughout the run yesterday so I didn't want to wear the same shoes again. I didn't really want to risk the frees again either but thought it should be ok for one session. Foot was still sore as soon as I put the shoes on but was feeling a lot better by the end. Heel was pretty good but could feel it a little on the warm down, will be interesting to see how sore it is tomorrow. Really need to get another pair of shoes so I can rotate a bit.
Tuesday Jul 11, 2017 #
6 AM
Running 49:00 [2] 9.89 km (4:57 / km) +11m 4:56 / km
shoes: Saucony Triumph ISO 2 Blue
GPS was dead this morning so I wanted to do a known route so went for the standard river 10k. Expected to be a bit stiff and sore from the race on Sunday but I actually felt really good. First time in a long while that sub 5 min/km has felt genuinely easy and no pain at all in the heel. What was sore was the top of my left foot, just behind the big toe. This was sore as soon as I put my shoes on so I think it is just pressure on the top of the foot from having the orthotics in the shoes. I think I have done more consecutive days in the same shoes than usual recently.
Sunday Jul 9, 2017 #
7 AM
Running warm up/down 11:25 [2] 1.98 km (5:46 / km) +14m 5:34 / km
shoes: Saucony Triumph ISO 2 Blue
Running race (Wally Cairns XC) 45:45 [4] 10.24 km (4:28 / km) +151m 4:10 / km
shoes: Saucony Triumph ISO 2 Blue
Liam's first match today was at 11am so it didn't seem reasonable to drop him there early enough in the morning to try to get to Hill Park Dale but at least the later start meant there was time to fit in the WAMC run which just happened to be the Wally Cairns Cross Country, starting about 1km away in Kings Park.
I didn't want to really race this flat out so tried to treat it more like a tempo run, something like the pace I would have run if I'd gone orienteering. Started a few rows back to make sure I didn't get carried away at the start and just gradually picked people off throughout the run. I really enjoyed running it this way, much more comfortable than going out too hard and I felt stronger than I expected to. Passed the leading woman at the bottom of the last sandy downhill and ended up 5th overall on the 10k (but would have been a lot further back in the 15k). Saw Rod Jurich marshalling one of the turns just after the DNA tower, he always seems to be helping on the rare occasions that we do a WAMC run.
I didn't want to really race this flat out so tried to treat it more like a tempo run, something like the pace I would have run if I'd gone orienteering. Started a few rows back to make sure I didn't get carried away at the start and just gradually picked people off throughout the run. I really enjoyed running it this way, much more comfortable than going out too hard and I felt stronger than I expected to. Passed the leading woman at the bottom of the last sandy downhill and ended up 5th overall on the 10k (but would have been a lot further back in the 15k). Saw Rod Jurich marshalling one of the turns just after the DNA tower, he always seems to be helping on the rare occasions that we do a WAMC run.
Running warm up/down 8:46 [2] 1.39 km (6:18 / km)
shoes: Saucony Triumph ISO 2 Blue
Saturday Jul 8, 2017 #
4 PM
Running 53:17 [2] 10.0 km (5:20 / km) +69m 5:09 / km
shoes: Saucony Triumph ISO 2 Blue
Another struggle to get out after a long day at the tennis but I actually felt quite good from the start. GPS trace will be interesting because the pace was all over the place so I think there were some wild readings early on. I wanted to do about 10km so I just tried to run about 53 minutes because I guessed that would be about right for the pace I was going but the GPS said 11.5km when I finished.
Seems I ran my first 5km through Willeton and Riverton before jumping to Kings Park. Measured my actual route and came up with 10.02km.
Seems I ran my first 5km through Willeton and Riverton before jumping to Kings Park. Measured my actual route and came up with 10.02km.
Friday Jul 7, 2017 #
6 AM
Running 49:22 [3] 10.01 km (4:56 / km) +11m 4:54 / km
weight:70kg shoes: Saucony Triumph ISO 2 Blue
Waited until the rain passed and then went for a steady run around the river. Legs feeling pretty dead from morning pump and evening run yesterday but felt ok for the parts that were downhill with a tailwind. I'm surprised how even the pace was, I would have guessed I was going 20 seconds/km faster coming back with the wind than going out into it for the stretch around the river but it was actually only 4 seconds/km.
Thursday Jul 6, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC.
5 PM
Running 38:48 [2] 6.78 km (5:44 / km) +48m 5:32 / km
shoes: Saucony Triumph ISO 2 Blue
Easy run around KP in the drizzle after work. Recognised Simon Windsor's bouncy running style through the gloom near the end so turned to run with him for a while.
Wednesday Jul 5, 2017 #
9 PM
Running 54:11 10.36 km (5:14 / km) +61m 5:05 / km
shoes: Saucony Triumph ISO 2 Blue
Once again, struggled to get out the door after getting home from work. Eventually convinced myself to head to the gym for a treadmill run at about 9:30pm but by the time I set out I had switched plan to an outdoor run with the gym swipe card in my pocket in case I felt the need to wimp out.
Started with a bit around Rosalie Park just because the lights were on but switched to the roads once I'd warmed up a little because I knew it would be a struggle to keep going around the ovals again. Crossed into KP for a while, initially on the path next to Thomas, then turned up the bitumen path into the darkness in the middle of the park which made me a little nervous. Heard a couple of odd noises ahead and then thought I could hear running footsteps so I initially thought the two lights ahead were headlamps of some other runners. As I got closer I realised it was car headlights and I quickly decided to turn around and pick up the pace.
Started with a bit around Rosalie Park just because the lights were on but switched to the roads once I'd warmed up a little because I knew it would be a struggle to keep going around the ovals again. Crossed into KP for a while, initially on the path next to Thomas, then turned up the bitumen path into the darkness in the middle of the park which made me a little nervous. Heard a couple of odd noises ahead and then thought I could hear running footsteps so I initially thought the two lights ahead were headlamps of some other runners. As I got closer I realised it was car headlights and I quickly decided to turn around and pick up the pace.
Tuesday Jul 4, 2017 #
6 PM
Running intervals 40:04 8.31 km (4:49 / km) +13m 4:47 / km
shoes: Saucony Triumph ISO 2 Blue
Failed to get out of bed in the morning and almost failed to get out of the house in the evening. Finally decided to try to squeeze in a short interval session on Rosalie Park just before dinner. Actually felt reasonably good and quite enjoyed it once I got myself out the door.
Did 4x1k with a little over a minute slow jog recovery. Initially planned a 1:30 recovery but I wasn't feeling as though I needed it and wanted to get the session done faster. Wasn't really aiming for a specific pace but kind of hoping to go under 4 minutes so happy to be consistently under and feeling quite comfortable.
Did 4x1k with a little over a minute slow jog recovery. Initially planned a 1:30 recovery but I wasn't feeling as though I needed it and wanted to get the session done faster. Wasn't really aiming for a specific pace but kind of hoping to go under 4 minutes so happy to be consistently under and feeling quite comfortable.
Sunday Jul 2, 2017 #
9 AM
Running long 1:41:05 [2] 14.89 km (6:47 / km) +368m 6:03 / km
shoes: Saucony Triumph ISO 2 Blue
Long run through JFNP with Rachel including Northern half of eagle view trail. Legs not quite used to going that long.
Saturday Jul 1, 2017 #
12 PM
Orienteering 1:20:00 [1] 8.0 km (10:00 / km) +200m 8:53 / km
shoes: Nike Wildhorse 2
Putting out and collecting tapes and controls for junior camp with Rachel at Russell's Gully. Cold and wet pretty much the whole time. Did at least ease off a bit for a while when the kids were there. Great way to celebrate our 15th wedding anniversary.