Training Log Archive: PwattsIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Exercie bike 30:00 [3]
just shining my knee cartilage and counting the seconds till i can get off it
Strength 1:00:00 [2]
Core and ankle strength
Sunday Nov 29, 2009 #
Running 1:00:00 [3]
happy birthday to me. 19 is depressing. I was having a quarter life crisis today untill i got a birthday present of a lego aeroplane, suddenly i felt 10 years younger. But doing this is making me wonder how i ever built these things as a kid. farily complex, maybe the best thing to come out of Denmark...
run was okay, avoided seeing my stomach lining pass my lips which was a suprise. run through pittwater with no watch. hit the dunes hard. i feel like i have no speed and strength at the mo- time to build it up
run was okay, avoided seeing my stomach lining pass my lips which was a suprise. run through pittwater with no watch. hit the dunes hard. i feel like i have no speed and strength at the mo- time to build it up
Saturday Nov 28, 2009 #
Exercie bike 45:00 [3]
appart from this being dead boring i was happy with how i felt on it. Its been good do try something other than running, a new challange for me
Thursday Nov 26, 2009 #
Exercie bike 30:00 [3]
HR mon broken, did regular HR checks. kept it around 100-120. that seems really low, but i have never really cycled so dont know if it is or isnt. anyway im doing this to improve my knee, not to do le tour
Strength 1:00:00 [2]
Core (inc back) and ankle strength
Running tempo 30:33 [4] 7.02 km (4:21 / km)
after work i did this. i'm sick of running alot of runs at a constant pace. time for some speedier stuff
Wednesday Nov 25, 2009 #
Exercie bike 35:00 [3]
Dr said that my cartilage tear hasnt worsened, my knee pain is coming from cartilage under the knee cap. 3-4 sessions a week on a bike with little to no restiance will shine the surface of the cartilage and reduce the running pain...
Strength 30:00 [3]
weights & core
Swimming 30:00 [3]
went to seven mile beach after dropping grandma off at the airport. this isnt really swimming, more thrashing about in the water for a few mins then standing up to get my breath back before i repeat the process. god i am a poor swimmer, this killed me and i dont think it was more than 500 meters
Monday Nov 23, 2009 #
Running 30:33 [2] 5.02 km (6:05 / km)
Recovery run. recovering as much from a whole day with both grandma's and mum as i was from point to pin.
Sunday Nov 22, 2009 #
Running race (Point to Pinncale) 1:56:33 [5] 21.4 km (5:27 / km)
5th year in a row for this race, its my measure of a training year. its at the end of season so really i should be in peak shape?
Havent trained so well for it this time due to the holiday and knee injury so was a bit worried but hopeful i could beat my pb.
During the run i had alot of fun, chatted to people along the way. i felt like i was actually running and not just surviving. untill the 15th k, where i died. after this i was reduced to a shuffle. Pissed me off going so slow, being so fatigued as i had been on target for sub 1.50. as is i missed my PB by under a minute.
Guess i'll have to have another go next year
Havent trained so well for it this time due to the holiday and knee injury so was a bit worried but hopeful i could beat my pb.
During the run i had alot of fun, chatted to people along the way. i felt like i was actually running and not just surviving. untill the 15th k, where i died. after this i was reduced to a shuffle. Pissed me off going so slow, being so fatigued as i had been on target for sub 1.50. as is i missed my PB by under a minute.
Guess i'll have to have another go next year
Friday Nov 20, 2009 #
Running 40:46 [3] 8.05 km (5:04 / km)
After being ground down by work for the past few days i had today to go for a light run with a few surges. didnt want to do to much cause of point to pin on sun
Strength 20:00 [3]
weights & core
Tuesday Nov 17, 2009 #
Running (barefoot) 39:48 [3] 7.16 km (5:34 / km)
barefoot along bellrive beach after gardening all day at darryls. i really like barefoot running but it felt pretty bad on the 5min of gravel tracks on the bluff there to get from beach to beach. also at the end of howra beach there are alot of rocks that slow you down so i decided to try go round them in the water. Put my foot knee deep into barnical city and all i got was this lousy blood blister
Monday Nov 16, 2009 #
Running 1:11:19 [3] 14.13 km (5:03 / km)
Ran from sandy bay yhact club to the Trugg track at mt nelson and back. went via a few beaches. legs felt stiff from yesterdays run as it'd been 100% on concrete.
Strength 30:00 [2]
core and ankle
Sunday Nov 15, 2009 #
Running 48:50 [3] 11.02 km (4:26 / km)
After feeling sick and horrid since thursday i managed to get out and do a good run. had alot of energy for this one cause i hadnt done much the past few days. would have gone longer but i want to kill this cold i have
Strength 30:00 [3]
weights
Friday Nov 13, 2009 #
Running 30:05 [3] 5.21 km (5:46 / km)
bad bad bad. had a rest day yesterday and they always make running the day after so hard. i'll try avoid rest days now because they stiffen me up and kill my motivation. tried to do a few hill sprints in this but got sharp knee pains so just jogged to loosen off
Strength 1:00:00 [3]
Weights and stuff when i got home to make myself feel better about such a poor run
Wednesday Nov 11, 2009 #
Orienteering race 23:28 [5] 4.0 km (5:52 / km)
First time i've run an orienteering race in a while, not that the nav was hard or anything, but it was good to push myself hard. My knee didnt agree with this and just shot pain up and down my leg on the odd occasion, dull ache in it at the mo.
Ran the whole race on map memory, which i think might have benifited me because i know this area so well i could just focus on running as fast as i could like it was a cross country race. Bit dissapointed that after spending the past few weeks trying to improve my hill strenght i still stink on them
Ran the whole race on map memory, which i think might have benifited me because i know this area so well i could just focus on running as fast as i could like it was a cross country race. Bit dissapointed that after spending the past few weeks trying to improve my hill strenght i still stink on them
Running warm up/down 15:00 [3] 2.56 km (5:52 / km)
Around the domain jogging track, same as yesterday
Tuesday Nov 10, 2009 #
Running warm up/down 29:51 [3] 5.14 km (5:48 / km)
Before the hills i felt like shit, really stiff with no ability or energy to run. went for a lap of the domain jogging track to warm myself up- something i dont often do. went for a run around the track again when i finished. so slow but good to loosen off the muscles.
Pretty pathetic that my Km rate for the warm up/warm down is only a tad quicker than the Km rate i had for running up hill
Pretty pathetic that my Km rate for the warm up/warm down is only a tad quicker than the Km rate i had for running up hill
Running hills 31:26 [3] 5.26 km (5:59 / km)
such a lacklustre session. maybe because i had very little sleep and food and was a bit fatigued. laps were 3.28, 3.24, 3.24, 3.36, 3.38, 3.42. pretty poor compaired to last time i did this session. not good, may be doing to much running to expect to be able to go hard in a hill session
Monday Nov 9, 2009 #
Running 22:19 [3] 4.26 km (5:14 / km)
Almost not worth a log. i ran this in the middle of the clear 32degree day, bloody hot, no sun cover. also no socks as i forgot those. made the lap of risdon uncomfortable. this is really just a recovery/ rest day though
Sunday Nov 8, 2009 #
Running (Uphill) 1:06:26 [4] 12.02 km (5:32 / km)
Dad is training for the point to pin so i helped him out today. had to get up way to early to run from davie st up to the springs and a bit further. played cat and mouse with a couple of cyclists. geez they were slow, over a 3 k stretch they only got 2 min on me. they stopped for a break at the springs and i thought they'd given up so i stopped a bit after, turns out they didnt give up, just werent going very fast
Warm up/ Down 15:00 [2]
i'd run a bit past the springs so i used the jog down as a warm down. then ran around the springs for a bit trying not to vomit or cramp
Running (pm run) 35:44 [3] 7.08 km (5:03 / km)
again fitted this in just after work but before it was dark. i felt pretty good on this untill the final 5 min where my knee started aching
Saturday Nov 7, 2009 #
Running 41:01 [3] 8.12 km (5:03 / km)
Went to the Domain with dad and mum. ran a lap of the jogging track with dad then home via some pretty good hills. great day for a run, pitty i work of most of it
Running (pm run) 35:12 [3] 6.69 km (5:16 / km)
Just fitted this in after work but before dark. almost couldnt see when i was out there
Friday Nov 6, 2009 #
Strength 1:00:00 [4]
weights and some other stuff
Warm up/ Down 15:00 [2]
after run
Running hills 37:48 [4] 7.82 km (4:50 / km)
Hills at the domain, first 2 were experiments for distance and took 3.55 then 4.10 but the recovery was longer than i liked. did 6 hills of 700m with 200m down to the start as recovery. recoverys took under 1.08 for each, so not to long. hills were 3.08, 3.09, 3.14, 3.13, 3.05, 3.01. so a few sloppy ones in the middle, will have to work on not letting that happen. knee had a sharp pain on the last downhill so it was a good time to end the session
Thursday Nov 5, 2009 #
Running 25:50 [3] 4.91 km (5:16 / km)
Only just squeezed in a few laps of Telosa park before work, havnt been there since grade 10 cross country carnival. I spent the laps reminising about how i blew my chance to win the grade 10 race. Thats such a dissapointing memory.
Wednesday Nov 4, 2009 #
Note
Went to see a Dr today. He specilises in sports medicine which was great. After some tests then a quick x-ray (where i found out i have an odd bone growth from a childhood injury which my parents no doubt told me to stop complaining about and walk off) he told me to get an MRI done. So on the 18th i get one done. this is to determine if i have done a meniscal injury to my right knee. this is probably the injury i had 15 months just reapperaing but worse alot worse...
After the tests where i was poked and prodded my knee was to tender to walk on, so i run was out of the question today
After the tests where i was poked and prodded my knee was to tender to walk on, so i run was out of the question today
Tuesday Nov 3, 2009 #
Running (Recovery) 33:24 [3] 5.71 km (5:51 / km)
Nice loop around waterworks. but the weather became shit and felt like trees would fall so i didnt do a second loop. knee felt a bit shit toward the end, lucky im seeing a dr tomorrow
Monday Nov 2, 2009 #
Running long 2:03:40 [3] 25.03 km (4:56 / km)
Same long run as last monday, only this time i did and extra k in the same time period. Pretty happy that i did this as i spent the first 30min with a mild stitch and feeling shit and stiff from yesterdays rest day