Training Log Archive: CraigIn the 7 days ending Aug 18, 2009:
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Tuesday Aug 18, 2009 #
Running intervals 51:39 11.23 km (4:36 / km) +80m 4:26 / km
max:167 rhr:48 slept:5.8 weight:69.5kg shoes: Nike Free 7.0
Intervals at GF oval, 6x1k in 3:35-3:40 with 1min rest and 5th in 3:25-3:28.
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Monday Aug 17, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km) +50m 5:24 / km
rhr:46 slept:5.8 weight:69.1kg shoes: Brooks Summon
Ivan not there today so just did a very slow run South from my car into Nedlands, around Melvista Park GC and back. Generally felt pretty stiff and tired but started to feel good on a little loop I added on at the end through the bushland in the corner of Karrakatta cemetery.
Sunday Aug 16, 2009 #
Orienteering 1:17:52 [4] **** 12.78 km (6:06 / km) +425m 5:13 / km
rhr:45 slept:6.2 weight:69.3kg shoes: Adidas Swoop Blue
Badge Event at Hill Park Dale 10.7km straight line. Surprised how much further I went than the straight line (usually I'm <10% over) as I didn't really take any wide route choices just a lot of weaving around rocks and trees.
Knew from the warm up that my legs were not going to like the hills and it didn't improve at all out on the course, really struggled up every hill from start to finish but I did run them all at least and didn't feel so bad on the flatter sections.
A bit wayward on the first, rushing a bit and things were coming up faster than I expected on the 1:10,000 map, but found the control ok so not too much time lost (15 seconds maybe?). Pretty good for the rest of the course, not always taking the most efficient lines through the bush but no real mistakes. Seemed a little easier than I was expecting, I hope that is just an indication that I was orienteering well.
Disappointing to feel so bad physically today after a rest day and easy day so I think I'll have to look at making next week a bit easier to try to recover in time for the marathon.
Knew from the warm up that my legs were not going to like the hills and it didn't improve at all out on the course, really struggled up every hill from start to finish but I did run them all at least and didn't feel so bad on the flatter sections.
A bit wayward on the first, rushing a bit and things were coming up faster than I expected on the 1:10,000 map, but found the control ok so not too much time lost (15 seconds maybe?). Pretty good for the rest of the course, not always taking the most efficient lines through the bush but no real mistakes. Seemed a little easier than I was expecting, I hope that is just an indication that I was orienteering well.
Disappointing to feel so bad physically today after a rest day and easy day so I think I'll have to look at making next week a bit easier to try to recover in time for the marathon.
Saturday Aug 15, 2009 #
Running 1:02:38 [2] 11.42 km (5:29 / km) +150m 5:09 / km
rhr:48 slept:6.1 weight:69.1kg shoes: Brooks Summon
Easy run to Strettle reserve and back via rehab area. Felt reasonably good but I did take it very easy and was still maybe tiring a little towards the end.
http://connect.garmin.com/activity/11213583
http://connect.garmin.com/activity/11213583
Friday Aug 14, 2009 #
Note
rhr:47 slept:6.1 weight:68.6kg (rest day)
Decided a rest day would be of more value than an easy 35 minutes.
Thursday Aug 13, 2009 #
Running tempo 1:37:42 21.76 km (4:29 / km) +40m 4:27 / km
ahr:146 max:162 shoes: Brooks Summon
7x9min at marathon pace with 1min jog recoveries around the river from UWA over Narrows then Causeway and back to UWA.
Very strong NW at times but it was surprisingly sheltered most of the time. Feeling tired yet again, feel as though I could go much faster with less effort if I was a bit fresher but I'm not sure if that is just wishful thinking.
Watched the heart rate on the first effort and checked the pace at the end which seemed ok. After that I just tried to keep the effort fairly consistent as the wind was obviously going to mess with the pace.
Felt like I was going a good speed with the wind around the south side of the river so I was a bit disappointed to see how slow it was. Conversely pretty happy with the pace back into the gale on the last 3 efforts but the heart rate was starting to climb a bit particularly on the last where I was unable to resist the urge to overtake a cyclist.
The lure of a powerade and snickers from the shop at the finish was also a strong incentive as I was getting very hungry after crossing the causeway. Unfortunately I only had $5 and a powerade + snickers cost $5.05 but luckily I'm a regular customer so they were happy to give me a discount.
Two easy days in a row now and I definitely need it.
http://connect.garmin.com/splits/11106623
Very strong NW at times but it was surprisingly sheltered most of the time. Feeling tired yet again, feel as though I could go much faster with less effort if I was a bit fresher but I'm not sure if that is just wishful thinking.
Watched the heart rate on the first effort and checked the pace at the end which seemed ok. After that I just tried to keep the effort fairly consistent as the wind was obviously going to mess with the pace.
Felt like I was going a good speed with the wind around the south side of the river so I was a bit disappointed to see how slow it was. Conversely pretty happy with the pace back into the gale on the last 3 efforts but the heart rate was starting to climb a bit particularly on the last where I was unable to resist the urge to overtake a cyclist.
The lure of a powerade and snickers from the shop at the finish was also a strong incentive as I was getting very hungry after crossing the causeway. Unfortunately I only had $5 and a powerade + snickers cost $5.05 but luckily I'm a regular customer so they were happy to give me a discount.
Two easy days in a row now and I definitely need it.
http://connect.garmin.com/splits/11106623
Wednesday Aug 12, 2009 #
Running 1:10:00 [2] 13.47 km (5:12 / km) +150m 4:55 / km
slept:6.0 weight:69.3kg shoes: Adistar Ride
Lap of KP with Ben plus a little 3k loop before and a loop down past 23 Cook St to make it up to 70 minutes. Old house still looks about the same as when we moved out 30 years ago. Felt terrible on the first loop but started to feel ok after running with Ben for a while.
http://connect.garmin.com/activity/11017095
http://connect.garmin.com/activity/11017095