Training Log Archive: CraigIn the 31 days ending Dec 31, 2018:
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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 Dec 31, 2018 #
9 AM
Cycling 1:15:14 25.35 km (20.2 kph) +112m
ahr:99 max:132
Ride to Bunnings with Rachel.
Sunday Dec 30, 2018 #
8 AM
Running 36:09 5.62 km (6:26 / km) +74m 6:02 / km
ahr:120 max:143 shoes: Brooks Glycerin grey/blue
Late morning easy run in KP with Rachel. Accidentally forced us onto a longer route by talking too much and blocking Rachel from making her usual turn, then had to go even further to go past a toilet. Walked the last bit because it was feeling like a bit too much for me.
Saturday Dec 29, 2018 #
9 AM
Tennis 25:00 [1]
Warm up for Liam's quarter final. Liam really unhappy with it again. Not really sure why, he is just like that. Match didn't go as well as yesterday, he lost to Yang, the 4th seed, 7-6(4) 3-6 5-10 in 2.5 hours.
Friday Dec 28, 2018 #
8 AM
Tennis 20:00 [1]
Short warm up with Liam at Onslow before his round of 16 match at Mt Lawley. Saw Bruce again, finishing his run across the oval next to the courts. The warm up didn't go all that well but the match was better. Liam (11th seed) beat Luka (7th seed) 6-2 6-0.
3 PM
Cycling 44:27 10.44 km (14.1 kph) +38m
ahr:97 max:171
Thursday Dec 27, 2018 #
7 AM
Running 31:16 5.06 km (6:11 / km) +29m 6:00 / km
ahr:121 max:152 shoes: Brooks Glycerin grey/blue
Easy run in KP with Rachel. Saw squash coach Tim just before leaving KP and then Bruce a couple of seconds later. Bruce was also heading for home so he jogged with us for the last few minutes.
4 PM
Tennis 1:00:00 [1]
Racquet testing with Liam. Got four demo racquets from tennis only to try them out before committing to spending another $500+. Ranking was
1. Wilson Pro staff 97
2. Head speed pro
3. Head radical pro
4. Babolat pure drive
but none felt quite as good as the current pure strike so will just go for a slightly heavier version of that.
1. Wilson Pro staff 97
2. Head speed pro
3. Head radical pro
4. Babolat pure drive
but none felt quite as good as the current pure strike so will just go for a slightly heavier version of that.
Wednesday Dec 26, 2018 #
7 AM
Note
weight:73.7kg
4 PM
Cycling 35:07 7.86 km (13.4 kph) +86m
ahr:93 max:132
Intended to try do a decent bike ride today but didn't get up early enough so ended up doing an afternoon ride to the beach with the whole family instead. The ride was not great exercise but the swim was much nicer than I expected. Not too much wind and a few nice little waves.
Cycling 36:59 8.11 km (13.2 kph) +88m
ahr:91 max:137
Ride home with Amy while Liam and Rachel went ahead to try to get home before Rachel's tyre went flat. Amy finding it a bit tough. She needs to get out more, as do I.
Tuesday Dec 25, 2018 #
8 AM
Orienteering 19:58 2.92 km (6:50 / km) +30m 6:30 / km
ahr:127 max:164 shoes: Nike Pegasus 34
Easy run around Rachel's Christmas orienteering course from the train park in Glen Forrest. Didn't really hurt at all but kind of felt as though it would if I went any faster or longer.
Sunday Dec 23, 2018 #
5 PM
Tennis 1:30:00 [2]
Hit with Rachel for a while and then played a set and a half (6-0 4-1) while Liam and Ruby played doubles with Amy and Alastair. Alastair and I then played some doubles with Liam and Rachel which we lost 2-4 2-4. Achilles felt fine until the last set of doubles. Right hip feeling dysfunctional throughout.
Saturday Dec 22, 2018 #
6 AM
Running 43:59 5.0 km (8:48 / km)
ahr:97 max:145 shoes: Brooks Glycerin grey/blue
Jogged down to UWA with Rachel. Achilles was a bit sore most of the way and seemed to be getting a little worse
so I decided I should turn around and walk back. Expected Rachel to continue on but she walked back with me.
so I decided I should turn around and walk back. Expected Rachel to continue on but she walked back with me.
4 PM
Cycling 1:18:12 27.94 km (21.4 kph) +55m
ahr:102 max:144
A mostly easy ride around the river with Rachel after the sea breeze came in.
Thursday Dec 20, 2018 #
6 AM
Gym 40:00 [3]
Pump approximation by myself. Saw John Kirk leaving the gym as I arrived.
Wednesday Dec 19, 2018 #
6 AM
Cycling 33:06 [2] 12.26 km (22.2 kph) +12m
ahr:170 max:187
Easy ride to Tawarri and back. Barely able to walk this morning and couldn't sleep last night because of the pain.
Tuesday Dec 18, 2018 #
5 PM
Running intervals 34:14 5.76 km (5:57 / km) +85m 5:32 / km
ahr:124 max:166 shoes: Nike Free 3.0 Flyknit Blue
Intended to just do some of the warm up and maybe a few drills but I'm stupid so now I'm really sore. Ran the first effort, particularly the first lap, quite hard just to help Ota get started. Didn't feel all that hard at the time but I did know it was stupid. Did a bit more with Rachel and Wayne but it was already obvious I was in trouble so didn't do much more. Pressed stop instead of lap at the start of the last effort so there was another 400 or so at about 4:20/km probably.
Monday Dec 17, 2018 #
7 AM
Running 29:28 4.94 km (5:58 / km) +20m 5:51 / km
ahr:120 max:164 weight:74.1kg shoes: Brooks Glycerin grey/blue
Easy run with Rachel. A bit of burning sensation around the right achilles at times but never really painful.
Sunday Dec 16, 2018 #
9 AM
Orienteering 51:44 4.67 km (11:05 / km) +15m 10:54 / km
ahr:102 max:126 shoes: Brooks Glycerin grey/blue
Christmas novelty event with Amy. Started with Rachel and Liam but they were going a bit faster and it seemed as though it was going to be a bit boring trailing around behind them so we split after a few controls. Probably walked a bit more than we ran but the running was painless so that was a nice change.
3 PM
Tennis 1:30:00 [1]
With Liam on the hard courts again. Got the radar out to measure a few of Liam's serves. Fastest (that went in) was 134km/h which I think is the same as my best ever but quite a bit faster than I have done recently.
Saturday Dec 15, 2018 #
11 AM
Tennis 1:00:00 [2]
With Liam on the hard courts. Played one fast 4 set which Liam won 4-1. The game I won was on a sudden death point where Liam reckons I distracted him unfairly by yelling when I mishit my last shot causing him to miss when it just made it over the net. I don't really buy it and I thought it would be a good test of his composure to force him to accept it. It took a long time before he eventually got on with it and I played crap after the break.
Friday Dec 14, 2018 #
7 AM
Tennis 50:00 [1]
Liam's coach is sick so I had to fill in. Strained my right quad a bit climbing back over the fence after collecting a couple of balls that got away from us.
Thursday Dec 13, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC. Last class of the year and I wouldn't be surprised if it is the last ever given the numbers we have been getting. We did have one new guy today making it the biggest class we have had in about 6 months with 3 people.
5 PM
Tennis 50:00 [1]
Thought Liam might be keen for a hit after I finished work but he didn't seem interested so I dragged Rachel out instead. Sore left knee, left ankle and right achilles.
Wednesday Dec 12, 2018 #
7 AM
Running 20:04 3.2 km (6:16 / km)
ahr:121 max:169 weight:74.2kg shoes: Nike Free 3.0 Flyknit Blue
Little jog around the ovals with a few gentle drills and a little stretching.
Tuesday Dec 11, 2018 #
5 PM
Orienteering 21:54 3.82 km (5:44 / km) +68m 5:16 / km
ahr:128 max:153 shoes: Brooks Glycerin grey/blue
A short course in KP, giving Liam a 3 min start and Amy another 3 min on him, time I spent doing a gentle warm up jog. Finished about 45 seconds after Liam but I spent about that long going up and down the DNA tower and he just went to the bottom. Achilles getting sore in the last 5 minutes. Map needs a lot of updates.
Monday Dec 10, 2018 #
6 AM
Running 39:25 4.64 km (8:30 / km)
ahr:119 max:168 weight:73.6kg shoes: Nike Free 3.0 Flyknit Blue
Started out with Rachel but decided not to cross the road into KP and walked/jogged/did random drills around the ovals until she came back.
Felt a lot better at the end than at the start. Will be interesting to see how sore I am tomorrow.
Felt a lot better at the end than at the start. Will be interesting to see how sore I am tomorrow.
Sunday Dec 9, 2018 #
9 AM
Orienteering 2:30:00 [1] 7.0 km (21:26 / km)
shoes: Salomon Speedcross 4
Checking control sites at Hill Park Dale. Mostly just walking.
Friday Dec 7, 2018 #
5 AM
Running 34:02 5.0 km (6:48 / km) +21m 6:40 / km
ahr:136 max:169 weight:72.3kg shoes: Brooks Glycerin grey/blue
Slow jog/shuffle around the ovals and a little into KP. Spent most of the run trying to convince myself to head to the gym or out on my bike afterwards to do something harder. I failed. Had a few pains from the achilles but it was mostly ok.
Thursday Dec 6, 2018 #
6 AM
Gym 40:00 [3]
weight:73.4kg
Pump with CC. Two of us this time!
Tuesday Dec 4, 2018 #
5 PM
Running intervals 40:01 6.47 km (6:11 / km) +97m 5:45 / km
ahr:127 max:166 shoes: Brooks Glycerin grey/blue
Intervals with Rachel, Liam, Juffy, Sten & Andries. Started late and walked over to Rosalie just in time to see the others heading into KP on their warm up. I decided not to chase them and just did a gentle jog around the ovals watching Amy play tennis and Daisy play soccer.
Session was 4x1k with 1:30 rest, plus 5x200 but I skipped that bit. Started at the back and never quite caught up on the first. Second was a bit faster and felt easier but not as easy as I would like 4:20 to feel. Getting a bit bored and varying my stride on the third. Sten was coming through to start his final lap as I started my last rep so I tried to pace him. Felt more comfortable than I thought it would but I did start to feel it a bit more in my Achilles and my back got really sore just at the end of the lap. Kept going for the final lap but dropped it back to 4:20 pace again which was enough to allow things to recover.
Session was 4x1k with 1:30 rest, plus 5x200 but I skipped that bit. Started at the back and never quite caught up on the first. Second was a bit faster and felt easier but not as easy as I would like 4:20 to feel. Getting a bit bored and varying my stride on the third. Sten was coming through to start his final lap as I started my last rep so I tried to pace him. Felt more comfortable than I thought it would but I did start to feel it a bit more in my Achilles and my back got really sore just at the end of the lap. Kept going for the final lap but dropped it back to 4:20 pace again which was enough to allow things to recover.
Sunday Dec 2, 2018 #
8 AM
Cycling 1:33:41 18.96 km (12.1 kph) +261m
ahr:113 max:162
Rachel didn't have any company for her long run and I really want up to running after doing metro last night so tried to keep her company on the CX bike instead. I rode from Darlington to Glen Forrest while she drove around but I hadn't really appreciated how tough a start I was giving myself, having mostly gone the opposite direction previously.
Stuck with Rachel for the first 20 minutes or so up the railway trail until she turned up a steep single track into Strettle Reserve that I didn't think I could manage. Spent the rest of the ride searching for Rachel on random tracks that my bike really wasn't designed for until I found her heading down to Moola Rd. Rolled the rest of the way back to gfg for morning tea.
Stuck with Rachel for the first 20 minutes or so up the railway trail until she turned up a steep single track into Strettle Reserve that I didn't think I could manage. Spent the rest of the ride searching for Rachel on random tracks that my bike really wasn't designed for until I found her heading down to Moola Rd. Rolled the rest of the way back to gfg for morning tea.
Saturday Dec 1, 2018 #
11 AM
Tennis 1:00:00 [2]
Had a warm up hit with Liam to prepare for Saturday singles but ended up only playing one set against Byron, which I lost 4-2. Didn't really have a good reason not to play more, just didn't feel like it.
5 PM
Orienteering 22:15 4.69 km (4:44 / km) +11m 4:41 / km
ahr:154 max:172 shoes: Nike Pegasus 34
Metro series Karawara, medium course.
I was going to just stalk Amy but she decided to go with Penny so I made a last minute decision to do the medium. Set out to the east along with just about everyone else it seemed. I thought Riley would be the main competition and could see him ahead fit the first few but he turned back towards 24 and I never saw him again. Found myself running with Ron Marcus again until we hit the unmapped fence after 23. I dithered for a while before noticing an easier place to climb and deciding to go over. Ron followed and for the rest of the course I kept heading him coming into the controls as I was leaving without ever actually seeing him. We took different routes for the last couple and I edged a little further ahead to win by about 30 seconds.
Achilles was gradually getting more sore throughout. Never got really bad but I was consciously moderating the effort to try to keep it manageable.
I was going to just stalk Amy but she decided to go with Penny so I made a last minute decision to do the medium. Set out to the east along with just about everyone else it seemed. I thought Riley would be the main competition and could see him ahead fit the first few but he turned back towards 24 and I never saw him again. Found myself running with Ron Marcus again until we hit the unmapped fence after 23. I dithered for a while before noticing an easier place to climb and deciding to go over. Ron followed and for the rest of the course I kept heading him coming into the controls as I was leaving without ever actually seeing him. We took different routes for the last couple and I edged a little further ahead to win by about 30 seconds.
Achilles was gradually getting more sore throughout. Never got really bad but I was consciously moderating the effort to try to keep it manageable.