Training Log Archive: CraigIn the 31 days ending Aug 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | Fr | ||||||||||||||||||||||||
Friday Aug 31, 2018 #
6 AM
Running 51:50 9.18 km (5:39 / km) +101m 5:21 / km
ahr:138 max:187 shoes: Brooks Glycerin grey/blue
Easy lap of KP with Rachel. I only intended to use Rachel to help get me out the door and then peel off to do something shorter and more on soft surfaces but I missed my turn off and the Achilles never got too bad so I just kept going all the way.
Thursday Aug 30, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
Tuesday Aug 28, 2018 #
5 PM
Running 58:20 10.48 km (5:34 / km) +41m 5:28 / km
ahr:154 max:173 shoes: Brooks Glycerin grey/blue
6x800 with 1min walk recovery around the top oval with Paul and Rachel. I seem to have accidentally sped up a little when the rain hit during the 4th effort. Achilles worst on the 2nd effort and the warm down, as usual. Cut the warm down short but still did a bit more distance than I realised, hope I don't pay for it tomorrow.
Sunday Aug 26, 2018 #
7 AM
Running 48:02 7.86 km (6:06 / km) +76m 5:50 / km
ahr:127 max:156 shoes: Brooks Glycerin grey/blue
A little bit of city to surf spectating in KP with Rachel. Achilles the best it has been for a while but still had a couple of times when it got a bit sore.
Saturday Aug 25, 2018 #
1 PM
Cycling 2:48:15 73.48 km (26.2 kph) +161m
ahr:132 max:164
Afternoon ride around a loop inspired by tRicky's Thursday ride. Kept the effort pretty high by my standards so I was feeling pretty wrecked by the end.
Friday Aug 24, 2018 #
5 PM
Running 30:00 5.25 km (5:43 / km) +40m 5:30 / km
ahr:127 max:151 shoes: Brooks Glycerin grey/blue
Easy jog across the oaks and a little easy into KP are work. Achilles not terrible but not good either.
Thursday Aug 23, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
Wednesday Aug 22, 2018 #
7 AM
Note
weight:71.5kg
Achilles sore to touch or stretch but ok doing calf raises.
Tuesday Aug 21, 2018 #
5 PM
Running intervals 45:53 7.77 km (5:54 / km) +25m 5:49 / km
ahr:140 max:168 shoes: Brooks Glycerin grey/blue
Intervals with Rachel, Simon, Wayne, Paul and Liam.
1.5k, 2x1k, 2x500m with 1:30 rests. Tried to take it a bit easier this week but couldn't resist going a bit faster on the 500s. Achilles feels better at the time running faster but I think suffers more for it after cooling down.
Liam and I started a little later and did a shorter warm up with a toilet stop. Also cut the warm down a bit short because my Achilles was a bit sore and Amy's tennis lesson was finishing.
1.5k, 2x1k, 2x500m with 1:30 rests. Tried to take it a bit easier this week but couldn't resist going a bit faster on the 500s. Achilles feels better at the time running faster but I think suffers more for it after cooling down.
Liam and I started a little later and did a shorter warm up with a toilet stop. Also cut the warm down a bit short because my Achilles was a bit sore and Amy's tennis lesson was finishing.
Sunday Aug 19, 2018 #
8 AM
Cycling 2:55:54 60.01 km (20.5 kph) +669m
ahr:122 max:163
Rode out to Rob & Lois's house where Rachel and Virpi were doing a long run. Got a bit lost at times so not the most direct route. Legs decided they had had enough somewhere near falls rd primary school.
4 PM
Tennis 1:15:00 [1]
Hit with Liam. Actually tried to play properly at times which was good fun but probably not good for my Achilles. Made some good progress on my serve.
Saturday Aug 18, 2018 #
2 PM
Cycling 39:31 8.77 km (13.3 kph) +5m
ahr:102 max:140
Swim 57:50 3.64 km (15:54 / km) +3m 15:50 / km
ahr:72 max:121
Cycling 33:11 9.05 km (16.4 kph) +27m
ahr:83 max:126
Friday Aug 17, 2018 #
5 PM
Running 33:34 5.98 km (5:37 / km) +72m 5:18 / km
ahr:131 max:170 shoes: Brooks Glycerin grey/blue
Easy jog around KP after work. Achilles a bit worse in the second half.
Thursday Aug 16, 2018 #
6 AM
Gym 1:00:00 [3]
weight:72.3kg
Pump with CC, then briefly to the gym to do my calf raises with some extra weight.
Wednesday Aug 15, 2018 #
5 PM
Cycling 32:06 12.88 km (24.1 kph) +147m
ahr:126 max:173
Had a little time after work before everyone else got home so I thought I'd better go for a ride.
Went straight over to KP and turned left up May Dr. I was taking it fairly easy until a commuter on a good road bike came past and I decided I should try to stick with him. It was pretty hard work and I had to get out of the saddle on the last bit to the circle, but I did have to move alongside him a bit at that point so I think he was suffering too. I didn't think it was too extreme an effort at the time but after cresting the hill my throat got really sore and hadn't completely recovered by the end of the ride. I think it was the combination of cold air and a hard effort when not properly warmed up. Did a couple more hills, which were fine, but of course I had to go back down in between, which I did not enjoy.
Went straight over to KP and turned left up May Dr. I was taking it fairly easy until a commuter on a good road bike came past and I decided I should try to stick with him. It was pretty hard work and I had to get out of the saddle on the last bit to the circle, but I did have to move alongside him a bit at that point so I think he was suffering too. I didn't think it was too extreme an effort at the time but after cresting the hill my throat got really sore and hadn't completely recovered by the end of the ride. I think it was the combination of cold air and a hard effort when not properly warmed up. Did a couple more hills, which were fine, but of course I had to go back down in between, which I did not enjoy.
Tuesday Aug 14, 2018 #
5 PM
Running intervals 36:41 6.0 km (6:07 / km) +3m 6:06 / km
ahr:126 max:165 shoes: Brooks Glycerin grey/blue
Joined Rachel's intervals group for a little jog after work. Hadn't decided if I would try to do any of the intervals but it felt ok jogging over there so couldn't resist giving it a go. I had thought I would mix walking and jogging but mostly jogged apart from stopping at the hitting wall to talk to Liam.
Even when I started the first effort I wasn't sure I was joining in, everyone seemed to be just jogging and looking around so I thought it might still be the warm up. Surprised it was actually under 4:30. Second effort Virpi pushed the pace a bit so felt more of a solid effort with a 4:17. Felt the Achilles enough in the middle of that effort to think I probably should stop but of course I didn't and it wasn't as bad at the end so couldn't resist the third. Rachel seemed to start this one a bit faster and I felt a bit better going faster so just tried to keep it steady fit a comfortable 4:05. Did one 500 in 1:51 and decided I'd better stop there because I knew I would go faster again if I did another and I thought that would be pushing it too far.
Even when I started the first effort I wasn't sure I was joining in, everyone seemed to be just jogging and looking around so I thought it might still be the warm up. Surprised it was actually under 4:30. Second effort Virpi pushed the pace a bit so felt more of a solid effort with a 4:17. Felt the Achilles enough in the middle of that effort to think I probably should stop but of course I didn't and it wasn't as bad at the end so couldn't resist the third. Rachel seemed to start this one a bit faster and I felt a bit better going faster so just tried to keep it steady fit a comfortable 4:05. Did one 500 in 1:51 and decided I'd better stop there because I knew I would go faster again if I did another and I thought that would be pushing it too far.
Sunday Aug 12, 2018 #
Event: WA Club Relays
10 AM
Orienteering 15:24 2.85 km (5:24 / km) +19m 5:14 / km
ahr:154 max:170 shoes: Brooks Glycerin grey/blue
Relays at ECU Joondalup. Ran last leg with Rachel and Jo. Had an ok run but Sten & Cameron had already finished before I started and Jo had mispunched on leg 3 anyway.
Felt a bit tight down the outside of the Achilles but never actually sore. No mistakes but one out two route choices may have been suboptimal.
Found it confusing early on not really knowing if I needed to go around all the white sections. I did avoid going through any white but it didn't feel right.
Felt a bit tight down the outside of the Achilles but never actually sore. No mistakes but one out two route choices may have been suboptimal.
Found it confusing early on not really knowing if I needed to go around all the white sections. I did avoid going through any white but it didn't feel right.
C • Rutty 12
2 PM
Tennis 2:00:00 [1]
First hour was actually a mix of hockey and soccer with Liam and Amy at Rosalie park, then Anais joined us and we walked up to the tennis club where Amy tried to teach Anais how to play tennis while I hit with Liam. Achilles should be completely destroyed now.
Saturday Aug 11, 2018 #
1 PM
Cycling 1:55:30 37.47 km (19.5 kph) +330m
ahr:113 max:155
Random ride around the western suburbs. Done so little recently that it doesn't seem worth pretending I'm trying to keep fit so I just rode at the pace I felt comfortable with rather than trying to achieve a respectable training pace. Still felt a bit tired by the end.
Thursday Aug 9, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
Tuesday Aug 7, 2018 #
5 PM
Running 39:37 5.51 km (7:12 / km) +12m 7:07 / km
ahr:129 max:171 shoes: Brooks Glycerin grey/blue
I find it very easy to fall into just never even thinking about trying to do any training but I did think of it on the way home from work tonight and it was a nice evening so I even managed to convince myself to head back out the door.
Walked over to Rosalie park and did 15x1min jog, 1min walk plus a mix of walking and jogging to get home. Achilles was a bit sore on the second jog but mostly pretty good. Felt quite tight in the right glute, hamstring and outside of the ankle.
Stuck to the top oval so I could try to keep an eye on Amy's tennis lesson but I only actually saw her hit the ball once.
Walked over to Rosalie park and did 15x1min jog, 1min walk plus a mix of walking and jogging to get home. Achilles was a bit sore on the second jog but mostly pretty good. Felt quite tight in the right glute, hamstring and outside of the ankle.
Stuck to the top oval so I could try to keep an eye on Amy's tennis lesson but I only actually saw her hit the ball once.
Sunday Aug 5, 2018 #
10 AM
Orienteering 28:56 1.73 km (16:43 / km) +39m 15:02 / km
ahr:120 max:162 shoes: Salomon Speedcross 4
SOL at Little Frazzle. Made a plan with Liam that we would both do the H2 with him starting first and I would give him a bit of advice if I caught him. He went pretty well through the first few and he still had about 30 seconds of his 2 min start at 3 but he could see me coming and rushed out of 3 in the wrong direction. I tried to help him out but he was clearly not in the mood for it at that point so this just started 10 minutes of wandering around arguing with Liam throwing his map on the ground and storming off (away from the finish) a few times. Eventually we agreed that we shouldn't try that again and we would head back and start again on separate courses.
Orienteering 36:51 5.28 km (6:59 / km) +99m 6:23 / km
ahr:161 max:172 shoes: Salomon Speedcross 4
Take two. Liam dropped down to the H3 and I decided I should move up to the H1, partly because I had already done 3 controls of the H2 and thought a new course would be fairer but mostly because I had heard Simon Windsor was disappointed I wasn't going to better there to set the benchmark on the H1.
Two of the first three controls were the same as the H2 anyway but I'm sure the extra distance on my dodgy Achilles was a much bigger disadvantage than familiarity with control that were pretty easy the first time, particularly as I rolled my ankle a bit going into 2. Looking at Rachel's splits later I realised the first half of the course was almost the same as H2 but I hadn't really looked beyond 3.
Rest of the course all went pretty smoothly apart from 8 where I somehow missed seeing the fence just before the control on the map. The weird thing is that I had seen the other fence coming into the junction just S of the control and thought it was odd that it just ended there instead of continuing to a junction. Anyway, this caused me to hesitate for a few seconds on the rocks just before the track before checking the map again and seeing the fence this time. Probably cost 10-15 seconds. At 11 I was getting a bit annoyed with myself for not having a proper picture of exactly how to go in and out of the controls so I tried to plan this a bit better for the rest of the course and I think I mostly succeeded.
Achilles was a little sore at times but not too bad. I was definitely conscious of trying to avoid putting too much strain on it going up hills. I didn't notice it getting any worse throughout the course and it didn't get drastically worse after cooling down but it is definitely a bit more tender now than it was before starting.
Garmin said I needed 3.5 days recovery from this which I think is the first time I have seen it use days instead of hours to measure the recovery. That about matches my current training plan anyway so should be fine.
Two of the first three controls were the same as the H2 anyway but I'm sure the extra distance on my dodgy Achilles was a much bigger disadvantage than familiarity with control that were pretty easy the first time, particularly as I rolled my ankle a bit going into 2. Looking at Rachel's splits later I realised the first half of the course was almost the same as H2 but I hadn't really looked beyond 3.
Rest of the course all went pretty smoothly apart from 8 where I somehow missed seeing the fence just before the control on the map. The weird thing is that I had seen the other fence coming into the junction just S of the control and thought it was odd that it just ended there instead of continuing to a junction. Anyway, this caused me to hesitate for a few seconds on the rocks just before the track before checking the map again and seeing the fence this time. Probably cost 10-15 seconds. At 11 I was getting a bit annoyed with myself for not having a proper picture of exactly how to go in and out of the controls so I tried to plan this a bit better for the rest of the course and I think I mostly succeeded.
Achilles was a little sore at times but not too bad. I was definitely conscious of trying to avoid putting too much strain on it going up hills. I didn't notice it getting any worse throughout the course and it didn't get drastically worse after cooling down but it is definitely a bit more tender now than it was before starting.
Garmin said I needed 3.5 days recovery from this which I think is the first time I have seen it use days instead of hours to measure the recovery. That about matches my current training plan anyway so should be fine.
Orienteering 32:33 1.62 km (20:05 / km) +43m 17:43 / km
ahr:107 max:154 shoes: Salomon Speedcross 4
Mostly walked to collect a few controls with a little bit of jogging.
Saturday Aug 4, 2018 #
12 PM
Tennis 45:00 [1]
Little hit with Liam between (and during) showers. Trying to make up for all the rained out lessons this week. Liam's coach reckons it is the worst week he has ever had for cancelled lessons.
Thursday Aug 2, 2018 #
6 AM
Gym 40:00 [3]
weight:72kg
Pump with CC. Just scraped together enough motivation to keep this last bit of training going. Had to jog there to avoid getting too wet and the achilles was still pretty sore.