Training Log Archive: CraigIn the 7 days ending Jan 21, 2007:
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Sunday Jan 21, 2007 #
Cycling race (MTB) 59:05 [5] 21.5 km (21.8 kph)
ahr:156 max:164
Bike leg of Lake Lesch offroad tri in team with Deb (swim) and Rachel (run). Slightly different course from last year and I definitely preferred it. The extra loop was a more interesting and varied climb than the bit we skipped and it broke up the one long climb so the later steep hills seemed a lot easier. 3 laps instead of 4 is definitely an improvement. I still lost interest a bit after the first lap but I think that is because I got overtaken by a bunch of stronger cyclists and kind of gave up a bit. I was a bit surprised by my splits for the 3 laps (18:30, 18:50, 18:31) because I thought I got slower each lap. The time lost on the second lap was all on the downhill and I'm sure it was just due to lack of motivation. I really need to learn to race better.
Saturday Jan 20, 2007 #
Running 39:49 [2] 7.34 km (5:25 / km) +120m 5:01 / km
ahr:133 max:142 slept:6.6 weight:69kg shoes: Mizuno Wave Nirvana
Rehab loop. Heel a bit sore at the back where the tape was putting pressure on it but this went away after 10 minutes. Pushed a little harder than yesterday coming back but still pretty easy. Starting to get a little sore underneath heel in the last few minutes so I don't think the tape was doing any good, took it off a couple of hours after finishing because it was hurting the back of my heel again. Heart rate is a bit of a guesstimate because there was a lot of interference from my electrically charged shirt.
Orienteering 26:20 [2] 4.5 km (5:51 / km)
ahr:130 max:145 shoes: Brooks Adrenaline GTS 6
Metro Series Reabold. Easy run around lakes and bottom couple of trails. Pretty boring running around at the back of a long line of people doing the only obvious route choice. Finished way down compared to last couple of weeks despite not doing much different.
Friday Jan 19, 2007 #
Running 41:48 [2] 7.37 km (5:40 / km) +120m 5:15 / km
ahr:124 max:135 slept:7.0 weight:68.4kg shoes: Mizuno Wave Nirvana
Rehab loop. Expected to feel crap after last night's effort but actually felt quite good. No stiffness, no soreness and felt very easy. Must be because I made an appointment to see the physio.
Note
Physio taped my foot and suggested
- do the single leg calf raises he told me to do in September but only every 2nd day becasue I am too pathetically weak to handle it every day
- try to run on grass as much as possible, treadmill probably next best alternative
- agreed with my thoughts that 2 short runs a day may be better than one longer run
- do some jacobs ladder repeats as a way of getting in some hard efforts and strengthening my calves and quads without over stretching the achilles
- more massage
- eat, drink and sleep better
- do the single leg calf raises he told me to do in September but only every 2nd day becasue I am too pathetically weak to handle it every day
- try to run on grass as much as possible, treadmill probably next best alternative
- agreed with my thoughts that 2 short runs a day may be better than one longer run
- do some jacobs ladder repeats as a way of getting in some hard efforts and strengthening my calves and quads without over stretching the achilles
- more massage
- eat, drink and sleep better
Running 25:44 [2] 5.0 km (5:09 / km)
ahr:123 max:129 shoes: Brooks Adrenaline GTS 6
5km easy on the treadmill. Increaded the speed from 10 to 12km/h a bit more gradually this time which seemed to help. A bit sore under outside of left ankle early on.
Thursday Jan 18, 2007 #
Running intervals 12:30 [5] 3.34 km (3:45 / km)
ahr:152 max:158 slept:7.0 weight:68.6kg shoes: Brooks Adrenaline GTS 6
25x30 seconds with 30 seconds recovery on grass and a bit of cyclepath around the river. It was windy but I made sure I did most of the hard stuff with the wind. Had a really tight spot high in my right calf particularly while accelerating on each effort. Getting sore under left heel by the end.
Running warm up/down 43:57 [2] 7.38 km (5:57 / km)
shoes: Mizuno Wave Nirvana
Warm up 24.13, warm down 7.14 and recoveries 12.30. Felt awful on the warm up, spent the whole time trying to decide if I should give up and walk home. I was feeling very stiff and tired and struggling along at about 7 min/km.
Wednesday Jan 17, 2007 #
Running 45:30 [3] 8.7 km (5:14 / km) +120m 4:54 / km
ahr:133 max:154 shoes: Brooks Adrenaline GTS 6
Usual lap of KP with Ivan. Struggled today. Getting sore underneath left heel, felt a bit like pf. GPS lost reception for a while and lost about 500m, first time that has happened with the new one.
Tuesday Jan 16, 2007 #
Running long 1:28:55 [2] 14.8 km (6:00 / km) +320m 5:25 / km
ahr:124 max:142 slept:6.5 weight:69.4kg shoes: Mizuno Wave Nirvana
Usual 90min loop with Rachel. Started slow but feeling ok once warmed up. Finished quite strongly, Rachel pushed the pace down to around 4:10/km in the last 500m and it felt pretty good. Usual bit of heel soreness in the last 15 minutes.
Monday Jan 15, 2007 #
Cycling 1:10:40 [2] 24.8 km (21.1 kph)
slept:6.9 weight:69.2kg
Ride to work from Woodbridge Lakes. Strong headwind all the way.
Cycling 54:50 [2] 24.7 km (27.0 kph)
Ride back to Woodbridge Lakes. Wind still blosing the same way but much stronger around the river. The wind waves were crashing into the river wall and spraying the cycle path with water. Felt a bit sorry for all the people trying to ride the other way. Hard to stay on the bike in the crosswind between Barrack St and the Causeway, made me think of Paul Crake.