Training Log Archive: CraigIn the 7 days ending Feb 21, 2016:
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Sunday Feb 21, 2016 #
7 AM
Orienteering 31:51 [3] 4.37 km (7:17 / km) +74m 6:43 / km
shoes: Inov-8 X-Talon 212 b
Putting out tapes on course A at Yetar Spring. Right achilles a little sore on the uphill bits.
8 AM
Orienteering 31:26 [3] 4.51 km (6:58 / km) +106m 6:14 / km
shoes: Inov-8 X-Talon 212 b
Running course B at Malmalling with Simon. Henry and Sarah were the only others interested in doing the second course and they were happy to do it without tapes so I didn't bother putting tapes out this time. Just ran a steady pace telling Simon what I was doing. Screwed up the last control because I thought some trailbike tracks going up the hill were the mapped track further North that we usually go out to get to the start at events here. Didn't notice the achilles much on this course.
Orienteering 25:58 [3] 4.04 km (6:25 / km) +55m 6:01 / km
shoes: Inov-8 X-Talon 212 b
Ran around the course A area again sort of roughly going backwards around the course looking for the McFarlane family to see if they needed any help while Simon picked up the tapes. Didn't end up finding them as they had changed the order and skipped some controls so were already close to the finish when I set out. They didn't seem to need any help anyway. Achilles getting a bit sore by the end of this one.
Saturday Feb 20, 2016 #
6 AM
Cycling 45:38 17.96 km (23.6 kph) +211m
Easy ride over to KP with a couple of loops around Forrest Dr going a bit harder up the hills. Didn't use any gear harder than 39/17.
45 min is about the limit of my tolerance for cycling these days, feels very long compared to my commute.
45 min is about the limit of my tolerance for cycling these days, feels very long compared to my commute.
Running 21:18 [2] 3.79 km (5:37 / km) +70m 5:09 / km
shoes: Nike Free 3.0 Flyknit Blue
Rachel was about to head out for her intervals when I finished my ride so I joined her for the warm up and drills/strides. Achilles fine at the start, got a little sore during the run, then good again after stretching/drills/strides. Headed home before Rachel started or I might have been tempted to join in the intervals.
Friday Feb 19, 2016 #
6 AM
Kick bike 23:58 [2] 5.46 km (4:24 / km) +35m 4:15 / km
A few laps around Rosalie Park on Virpi's kick bike.
Running 11:25 [2] 2.25 km (5:04 / km) +10m 4:57 / km
shoes: Saucony Triumph
Straight into a little run around the ovals to see if a kick bike warm up would make running hurt less. Left heel a little sore and right achilles fine at the start but this had reversed by the end.
Thursday Feb 18, 2016 #
6 AM
Running 42:09 8.01 km (5:16 / km) +74m 5:02 / km
weight:69.4kg shoes: Saucony Triumph
Shuffle/walk across the ovals, stopped to stretch the hammies a bit, then started jogging a little more purposefully into KP. Was thinking of giving up and walking home but then some bikes came past up Lovekin so I increased the pace a bit. Then I saw some runners ahead near Hale Oval doing some intervals so I increased the pace again. The increased effort was distracting me from the pain so I kept it going until I got back to Rosalie, where I joined Rachel on one of her recoveries, before visiting the IGA for bread (and chocolate) on the way home.
Burning pain in the left heel seemed to be underneath the heel today (near the back, not PF). That was new. Right achilles was same old.
Burning pain in the left heel seemed to be underneath the heel today (near the back, not PF). That was new. Right achilles was same old.
Wednesday Feb 17, 2016 #
6 AM
Cycling 27:00 [3] 10.0 km (22.2 kph)
8 reps up Verdun St.
Tuesday Feb 16, 2016 #
5 PM
Swim 20:00 [3] 0.8 km (25:00 / km)
About 500m continuous in about 11 minutes, then got sick of trying to get around slow people and did 3x50 in around 50-51 with a very slow 50 recovery plus a significant rest.
Monday Feb 15, 2016 #
5 PM
Running 23:09 [2] 3.94 km (5:52 / km) +5m 5:50 / km
shoes: Nike Free 3.0 Flyknit Blue
Little jog around the ovals while waiting for Liam to finish his tennis lesson. Left heel sore at the start, better after I stopped to stretch for a while.