Training Log Archive: CraigIn the 31 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
6 AM
Gym 50:00 [3]
Pump with CC. I had decided to take it easy on the legs today to save them for Sunday but CC had decided to make today a legs only session. I just did it all without any weights and it didn't feel too hard.
Wednesday Aug 30, 2017 #
6 AM
Running intervals 49:24 9.44 km (5:14 / km) +31m 5:09 / km
shoes: Brooks Glycerin 14 Blue
4x1k with 1:30 rest
Shorter session with a longish rest hoping to build a bit of confidence before the race on Sunday. Worked out well because I felt good from the first step of the warm up today. My plan was originally to aim for 3:50 on these but I decided to be more conservative and just aim for 4:00 and do the last a bit faster if I felt like it instead. First was 3:54 and felt quite comfortable. Second, felt a bit tired but did 3:50 without feeling faster. Third, made an effort to slow it down to a 3:57 which felt quite easy. Last, felt better from the start and just tried to hold the rhythm all the way for a 3:39.
Good confidence booster.
Shorter session with a longish rest hoping to build a bit of confidence before the race on Sunday. Worked out well because I felt good from the first step of the warm up today. My plan was originally to aim for 3:50 on these but I decided to be more conservative and just aim for 4:00 and do the last a bit faster if I felt like it instead. First was 3:54 and felt quite comfortable. Second, felt a bit tired but did 3:50 without feeling faster. Third, made an effort to slow it down to a 3:57 which felt quite easy. Last, felt better from the start and just tried to hold the rhythm all the way for a 3:39.
Good confidence booster.
Tuesday Aug 29, 2017 #
6 AM
Running 51:20 [2] 9.08 km (5:39 / km) +110m 5:20 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP.
Sunday Aug 27, 2017 #
Event: Foot-O 10: Lover's Lane
9 AM
Running warm up/down 7:36 [2] 1.37 km (5:32 / km) +10m 5:20 / km
shoes: Inov-8 X-Talon 212 b
Orienteering race 55:43 [4] 7.93 km (7:02 / km) +281m 5:58 / km
shoes: Inov-8 X-Talon 212 b
H1 at Lover's Lane, 6.6km 370m climb.
Had an ok run but it was a very easy course, more like a long M course than a H1. Lost about 3 minutes at 11 which was in the wrong place and another 40 seconds or so going back to 12 because I wasn't certain I had remembered to punch before having a drink. Also a bit wayward on the second last because I had misread the map slightly, thinking the bank was on the other side of the creek and was distracted by seeing others milling about at another bank upstream (the misplaced number 9 on the H2). Feeling a bit battered and bruised by the end with all the rocky ground and prickly vegetation.
Had an ok run but it was a very easy course, more like a long M course than a H1. Lost about 3 minutes at 11 which was in the wrong place and another 40 seconds or so going back to 12 because I wasn't certain I had remembered to punch before having a drink. Also a bit wayward on the second last because I had misread the map slightly, thinking the bank was on the other side of the creek and was distracted by seeing others milling about at another bank upstream (the misplaced number 9 on the H2). Feeling a bit battered and bruised by the end with all the rocky ground and prickly vegetation.
Saturday Aug 26, 2017 #
6 AM
Running 43:56 [2] 7.68 km (5:43 / km) +81m 5:26 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP. Still feeling a bit of a wreck at the start but significantly better by the end.
Friday Aug 25, 2017 #
4 PM
Running 55:57 [2] 10.56 km (5:18 / km) +43m 5:11 / km
shoes: Brooks Glycerin 14 Blue
Easy lap of Herdsman from squash. Got to squash a little earlier today so I was thinking about extending the run a bit to make use of the extra time but my legs were so stiff that it felt as though doing extra was just likely to lead to injury. I thought the tracks near the lake might have dried out a bit but I think the last time I ran around here must have been before they got properly wet.
Thursday Aug 24, 2017 #
6 AM
Gym 50:00 [2]
Pump with CC. Stuck to the warm up weight for everything except bench press to save the legs a bit for test running at Jumbuck Hill.
11 AM
Orienteering 36:21 [4] 4.96 km (7:19 / km) +167m 6:16 / km
shoes: Inov-8 X-Talon 212 b
Test running middle distance champs course 1 at Jumbuck Hill. Generally seemed slower going than I had thought it would be. Nothing really unpleasant or difficult to get through, just hard to go fast. I had hoped it would be closer to 30 minutes but I took longer than this last year and I am eligible to run course 2 now so I don't think I can be bothered trying to shorten it. I'm sure Henry could do under 30 if he was here.
Orienteering 36:22 [3] 4.96 km (7:20 / km) +178m 6:13 / km
Wednesday Aug 23, 2017 #
7 AM
Running 42:05 [2] 7.99 km (5:16 / km) +68m 5:03 / km
shoes: Brooks Glycerin 14 Blue
Drove car over for service and ran around Shenton bushland while waiting for them to open. Heel sore from tennis last night but improved throughout the run.
Tuesday Aug 22, 2017 #
6 AM
Running tempo 44:19 10.05 km (4:25 / km) +11m 4:23 / km
shoes: Brooks Glycerin 14 Blue
Couldn't decide what to do today, because of a change of plans for later in the week, so just set out with Rachel. By the time I got to KP I had decided to head around the river and then as I warmed up a bit I decided to make it a progressive run and try to do each km faster than the previous one. Sped up a bit too much in the 4th km, when I first hit the river, so had to make the second half pretty fast. I didn't think I would be able to keep getting faster back through UWA and KP but I felt pretty good right to the end. Didn't actually have any km splits going on the watch so I was a bit surprised to find that I did actually succeed.
7 PM
Tennis 1:30:00 [1]
Mixed drills.
Sunday Aug 20, 2017 #
Event: FootO 9 - Yetar Springs
9 AM
Running warm up/down 19:53 [2] 3.54 km (5:37 / km) +30m 5:23 / km
shoes: Saucony Triumph ISO 2 Blue
Orienteering race 33:15 [4] 5.62 km (5:55 / km) +133m 5:17 / km
shoes: X-Talon 212 Black
Middle distance SOL at Yetar Spring, H1 5.1km 150m climb.
Ok run, no real mistakes, just a few little hesitations and didn't feel as though I really had a good flow going at any stage. Looking at Rachel's H2 course now I kind of wish I had done that instead as it looks a bit more interesting. Would have been good to do both actually as there was very little in common.
Ok run, no real mistakes, just a few little hesitations and didn't feel as though I really had a good flow going at any stage. Looking at Rachel's H2 course now I kind of wish I had done that instead as it looks a bit more interesting. Would have been good to do both actually as there was very little in common.
Running warm up/down 12:10 [2] 2.07 km (5:53 / km) +11m 5:44 / km
shoes: Saucony Triumph ISO 2 Blue
Saturday Aug 19, 2017 #
8 AM
Running long 1:24:01 [2] 15.35 km (5:28 / km) +199m 5:08 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP, mostly on sand tracks. Felt pretty good through the first half, then a little tired but still not bad through the second half. Stopped for way too long (18 minutes) to chat to Deb Dowson when I bumped into her up near Fraser's.
Friday Aug 18, 2017 #
6 AM
Running 58:15 [2] 10.28 km (5:40 / km) +111m 5:23 / km
weight:70kg shoes: Saucony Triumph ISO 2 Blue
Easy run around KP, mostly soft surfaces. Wasn't feeling eager to get out there but when I finally did it was actually really nice and I felt pretty good. Feels like a long time since I last ran on a clear still morning like this. I wonder how much easier Wednesday's session would have felt in these conditions.
Thursday Aug 17, 2017 #
6 AM
Gym 50:00 [3]
Pump with CC. Ran most of the way there and back because it was raining.
Increased the weight a bit on bench press and lunges.
Increased the weight a bit on bench press and lunges.
Wednesday Aug 16, 2017 #
6 AM
Running intervals 1:04:20 13.31 km (4:50 / km) +40m 4:46 / km
shoes: Brooks Glycerin 14 Blue
10x400 hard/400 float around the lower oval. Was hoping to be around 4:00/km on the efforts and 4:30/km on the floats but conditions were a bit difficult with strong gusty winds and a few soft patches on the oval. Most of the efforts were pretty close to target with just a couple at 4:08/km, they seem to have been with the wind but I think were after recoveries into a strong headwind. I remember at one stage realising I was starting to slack off a bit and was about to start pushing harder when I remembered I was half way through a recovery. I think I had forgotten it was a recovery because it had been so hard pushing into the wind. Overall time was 33:47 for 8km which is probably the fastest I have run that distance in the last couple of years.
Feeling confident of breaking 42 now, optimistic about 41 but still pessimistic about 40. I think I would need to be having a good day and perfect conditions to have any chance of breaking 40. Already thinking about looking for another 10k later in the year for a more realistic chance, maybe the John Gilmour track race on the 3rd of November.
Feeling confident of breaking 42 now, optimistic about 41 but still pessimistic about 40. I think I would need to be having a good day and perfect conditions to have any chance of breaking 40. Already thinking about looking for another 10k later in the year for a more realistic chance, maybe the John Gilmour track race on the 3rd of November.
Tuesday Aug 15, 2017 #
12 PM
Running 57:12 [2] 10.34 km (5:32 / km) +100m 5:17 / km
shoes: Saucony Triumph ISO 2 Blue
Had a 7am meeting at work so took a long lunch break and went for an easy run around KP. Felt awful at the start, as usual. I don't know how people cope with running at lunch time, I always feel much worse than I do early in the morning, maybe just not used to it. Swung past Rachel's tennis match at the start and end to try to get an idea of where they were up to.
Sunday Aug 13, 2017 #
3 PM
Running long 1:20:22 [2] 13.41 km (6:00 / km) +178m 5:37 / km
shoes: Brooks Glycerin 14 Blue
Easy longish run through KP with Rachel. Legs not feeling great after a long day taping yesterday and all morning on my feet at the kids tennis semi finals but the time passed a lot faster with someone to chat to.
Saturday Aug 12, 2017 #
6 AM
Running tempo 54:38 11.72 km (4:40 / km) +15m 4:38 / km
shoes: Brooks Glycerin 14 Blue
10min tempo, 2x1k at 10k pace, 10min tempo with 2min jog recoveries.
Friday Aug 11, 2017 #
6 AM
Running 50:02 [2] 9.02 km (5:33 / km) +73m 5:20 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP, with Rachel for the first 10 minutes. Late starting again so stuck to my actual plan of 50 minutes easy rather than doing my usual thing of trying to do at least 10 km. Feeling better than usual for the day after pump but I was starting to feel a bit stiff around the hips just near the end.
Thursday Aug 10, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC. A bit of a different session this time with more lunge and squat variations with one foot on a step. Expect to be sore in the adductors.
Wednesday Aug 9, 2017 #
6 AM
Running tempo 1:14:26 14.59 km (5:06 / km) +210m 4:46 / km
shoes: Saucony Triumph ISO 2 Blue
GA's 5/8 +- surge course, except my effort was more 1/2 arsed all the way. Legs feeling completely lifeless, obviously not recovered from the weekend yet. I knew from the warm up that it was going to be pointless to try to push it so I tried to just gradually ease into it. Wasn't sure I could remember all the start and end points but that didn't really matter since I wasn't changing pace much anyway. I was starting to feel I was going a little better by the end and was a few seconds faster than my slowest efforts for this course. Strava got me at 42:58 this time with slowest efforts of 43:00 and 43:06 two weeks apart in May 2015. Slightly encouraged by the fact that I ran 39:57 the week between those two efforts. Total run was a bit longer than I remembered and was a bit late starting so struggled to get ready for school on time (nothing unusual about that).
Tuesday Aug 8, 2017 #
6 AM
Running 58:55 [2] 10.58 km (5:34 / km) +112m 5:17 / km
shoes: Brooks Glycerin 14 Blue
Easy run in KP, mostly on sand. Feeling a bit tired from the weekend and calves a bit tight but not as sore as they had been.
Sunday Aug 6, 2017 #
Event: FootO 8 - Frazzle Rock
6 AM
Running long 1:08:50 [3] 14.53 km (4:44 / km) +4m 4:44 / km
shoes: Brooks Glycerin 14 Blue
Didn't want to go out and back along the beach again so went for a loop around the Busselton bypass to Fairway Drive instead. Walked outside into a very light mist and immediately thought I should have had some nipple protection but our apartment is on the second floor and I couldn't be bothered going back upstairs. Started out easy but soon after getting onto the bypass path the mist turned into steady rain and I started to ramp up the pace, pretty quickly getting to around FCP. The rain eased after about 20 minutes and then stopped 15 minutes later but once I start to up the pace there is no going back so it turned into more of a build run than a long slow run. Felt as though I was tiring a bit in the last couple of km but the whole second half was faster than my first tempo effort yesterday and I was still getting faster at the end. Starting to feel the nipples a little in the last 10 minutes but not too bad, no blood.
1 PM
Tennis 1:00:00 [1]
Another hit with Liam. Court was surprisingly well sheltered from the wind. Liam aced me with a second serve. It will make a huge difference when he gets confident enough to hit that serve in matches.
Saturday Aug 5, 2017 #
6 AM
Running tempo 46:53 9.41 km (4:59 / km) +2m 4:59 / km
shoes: Brooks Glycerin 14 Blue
2x10min tempo with 5min jog recovery along the coast at Busselton. Calves even more sore after playing squash last night but felt a lot better by the end than they did at the start. Didn't worry about the pace at all today, just ran what felt right. I think the second effort was a lot faster than the first.
9 AM
Tennis 1:30:00 [1]
With Amy and Liam.
7 PM
Squash 30:00 [1]
Little hit with Liam after dinner. Trying not to run much.
Friday Aug 4, 2017 #
6 AM
Running 1:00:24 [2] 11.15 km (5:25 / km) +80m 5:14 / km
shoes: Brooks Glycerin 14 Blue
Easy run through UWA and around the river until it got light and then around KP. Calves still a bit sore from Tuesday and Wednesday.
8 PM
Squash 1:00:00 [3]
Squash with Liam, mostly just hitting but played one match which I won 11-6 11-5 12-10. He isn't any better at accepting losing at squash than he is at tennis.
Thursday Aug 3, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC.
Wednesday Aug 2, 2017 #
5 AM
Running tempo 52:25 11.49 km (4:34 / km) +92m 4:23 / km
shoes: Brooks Glycerin 14 Blue
Didn't fancy doing intervals around a cold wet oval in the dark by myself so I decided to join the Rosalie group instead and push the pace a bit. Took it easy down to UWA where I was feeling quite good so I moved to the front and started to get things rolling. Lifted the effort a bit going back into KP and nobody came with me to start with but after a while I could hear John behind me and see his light. I kept expecting him to catch me on the hills so I was trying to prepare to go with him as he came past but he never quite got up next to me and I dropped him a bit on the last hill to the war memorial.
Nobody seemed to want to go fast after the restart and I still felt like pushing it a bit so it was a solo run back down the hill. Calves a bit tight but otherwise feeling good.
Nobody seemed to want to go fast after the restart and I still felt like pushing it a bit so it was a solo run back down the hill. Calves a bit tight but otherwise feeling good.
Tuesday Aug 1, 2017 #
6 AM
Running 47:57 [3] 10.11 km (4:44 / km) +90m 4:32 / km
shoes: Brooks Glycerin 14 Blue
Stayed on the concrete paths most of the way because I felt like it, I guess it was a subconscious effort to get the distance up without extending the time too as I was late starting (6:50). Probably ran harder than I should have with intervals planned for tomorrow but it felt good. Got a sort of spiralling electrical pain around my left ankle at one point which actually felt kind of good. Sort of felt like something releasing around the sural nerve.