Training Log Archive: blairtrewinIn the 31 days ending May 31, 2006:
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Wednesday May 31, 2006 #
Run 1:00:00 [3] 13.0 km (4:37 / km)
Yesterday was a bit of a false dawn - back to feeling clogged-up and sluggish, although the Perth riverfront is nice (once you negotiate the construction-site obstacle course to get there).
Run 39:00 [3] 8.5 km (4:35 / km)
Shortish run at lunchtime, again in Kings Park. Nice once it got going. Plenty of others out there as you'd expect.
Tuesday May 30, 2006 #
Run 33:00 [4] 8.0 km (4:08 / km)
Over in Perth working this week. Did the Kings Park loop with a group of other WA orienteers, didn't expect a lot but actually turned into a really nice run, nice evening, picked up the pace nicely and ran the hills hard in the second half. Had something left for a surge at the end too.
Run 13:00 [2] 2.5 km (5:12 / km)
Warmup/warmdown for the Kings Park session.
Monday May 29, 2006 #
Run 42:00 [3] 8.0 km (5:15 / km)
Fairly slow and casual even by the usual standard of Monday night MFR runs.
Sunday May 28, 2006 #
Run ((terrain)) 1:45:00 [3] *** 17.0 km (6:11 / km) +480m 5:25 / km
Headed out at first light to check all the controls for today's event (for which I was controller - a last-minute replacement so this was the first time I'd actually been out there). Not fluent in the terrain early on but mostly a solid run, not race pace but a little above cruising. Tired a bit in the last 20 minutes, perhaps a surprise given the physically easy terrain. Only a couple of minor wobbles, not bad with 45 controls to find! Running so close to sunrise, sun glare was a problem early on, particularly on legs going NE. Missed a good race today, but there's a lot on in the next few weeks so probably no bad thing to have an easier weekend.
Saturday May 27, 2006 #
Run 1:02:00 [3] 14.0 km (4:26 / km)
Not really my finest hour. Trying to squeeze in between a sleep-in (in relative terms - it's the first time this week my alarm hasn't had a '5' in front of it) and something I had on at 9, and still half-asleep for most of the run. Still have one of those annoying sniffles that isn't a proper cold but won't go away.
Thursday May 25, 2006 #
Run 2:01:00 [3] 27.0 km (4:29 / km)
Another Thursday morning long run, a nice one this time - a few flat spots in the second half but flowing nicely on the whole. Crystal clear frosty morning which brought back memories of Canberra - we don't get a lot of these in Melbourne so it's a nice change when we do. Logged on from home at 5.15 before running to check that our winter seasonal climate outlook had uploaded correctly overnight (sad, I know). Narrowly escaped great public embarrassment when a sharp-eyed colleague noticed at the last moment that the media release headline, which should have read 'Warm winter likely in southern Australia', actually read 'Winter likely in southern Australia'.
Wednesday May 24, 2006 #
Run 1:11:00 [3] 15.5 km (4:35 / km)
Nothing to get too excited about, despite the nice morning. Felt promising at the start but never really got going at all.
Run 42:00 [3] 9.0 km (4:40 / km)
Not the most pleasant run I've ever done in my life, a lunchtime stroll around the Tan but felt like I'd just eaten too much, even though I hadn't had anything since 9. A bit cool for the crowds today (not quite a case of the clock on the silo reading 11 degrees, but close). Better at the end, helped by getting straight across a couple of the main roads. Definitely glad I wasn't trying to race this week.
Tuesday May 23, 2006 #
Run tempo (fartlek) 38:00 [4] 9.0 km (4:13 / km)
Started out as another mediocre session like last week, but hit a nice rhythm about halfway through. Improving light helped (took a long time to get light because of fog). Ended up with a fastest loop of 9.16 which is OK.
Monday May 22, 2006 #
Run 43:00 [2] 8.0 km (5:23 / km)
MFR Monday night run. Fairly relaxed pace as usual. Spent a lot of it engaged in deep political discussions with Anna Skarbek about the ALP environment policy committee's approach to the forestry union's proposed amendments to the state election platform (well, it makes a change from the usual running group conversation!). Poured rain for about 10 minutes early on, nice after that, but didn't have much dry gear for the ride home (and putting wet gear back on is not a lot of fun).
Sunday May 21, 2006 #
Run race (orienteering) 1:17:12 [4] **** 9.2 km (8:23 / km) +410m 6:52 / km
spiked:17/20c
2nd day of Australian elite races. Seldom Seen (2004 Aus Champs area), physically tough area with heaps of rock. 6th, 10 minutes down. Again lost time on the first control but this time was only partly culpable - got to the circle and couldn't work out which of the 50 rocks within sight were the 2 which were on the map. Settled pretty well technically after that, although perhaps a bit too conservative for my own good in the first few. Lots of fallen timber and small rock underfoot and not really aggressive enough in that, but feeling better than yesterday. Further off the pace than I would want to be in this field. No sign of results online at time of writing.
Saturday May 20, 2006 #
Event: Australian Elite Races
Run race (orienteering) 35:52 [4] *** 6.1 km (5:53 / km) +245m 4:54 / km
spiked:16/18c
1st day of elite races, Macquarie Woods. Blew 45 seconds on number 1 which was annoying on an easy area. Clean after that, and the pines were mostly very nice to run through, but felt a bit sluggish and lethargic, particularly on the hills. At best in the middle when running around Kerrin Rattray.
Thursday May 18, 2006 #
Run 2:00:00 [3] 26.0 km (4:37 / km)
Not bad for a Thursday morning - starting at 6 is never easy (although it's harder in the summer when I'm usually doing this session off a Wednesday night Summer Series). Felt pretty good for most of the first half and a really nice morning to be out, still, misty and about 8 degrees. Last 40 minutes a bit of a grind but the tracks along the Yarra are nicer for that than the streets would be. Did a couple of hills at the end to take it up to 2 hours. Certainly stronger on the hills than earlier in the week, although there weren't as many of them as usual in a Doncaster run.
Wednesday May 17, 2006 #
Run 1:11:00 [3] 15.0 km (4:44 / km)
Pretty sluggish, particularly on the hills. Nice morning though. First run of a fairly heavy couple of days.
Run race 13:29 [5] 3.8 km (3:33 / km)
Melbourne 'Tan' - 13.29 (Corporate Cup). Km splits 3.31, 3.41, 3.33, 3.27 (there's a 1k to go mark so the 3rd and 4th splits partially overlap). Somewhat below par but about what I was expecting - if I'm 20 seconds outside par for a 2.7k fartlek loop yesterday I can't expect to be much closer to it today. Decent last km trying to run someone in a Holden singlet down (didn't quite make it but got closer to running him down than I usually get to running anyone down in the last 500).
The course is steeply uphill from about 800-1300 metres, and mostly downhill from about 2300-3400, hence the splits - 10 seconds slower for the second km than the others is normal for this course.
Beautiful still sunny day. Only downside was that it brought all the walkers out of the woodwork and they kept getting in the way.
Bruce did 12.59, his best this year. Rune was there but I didn't see him finish.
The course is steeply uphill from about 800-1300 metres, and mostly downhill from about 2300-3400, hence the splits - 10 seconds slower for the second km than the others is normal for this course.
Beautiful still sunny day. Only downside was that it brought all the walkers out of the woodwork and they kept getting in the way.
Bruce did 12.59, his best this year. Rune was there but I didn't see him finish.
C • vdot 5
Run 30:00 [2] 6.5 km (4:37 / km)
Warmup/warmdown for the Tan, going to/from the start.
Tuesday May 16, 2006 #
Run (Fartlek) 38:00 [4] 9.0 km (4:13 / km)
Didn't expect a lot, but perhaps a bit better than I thought - slower than last week (9.22 fastest loop) but not the 9.30+ I thought might have been a possibility. Don't seem to be any sicker than yesterday so maybe it won't come to anything. Right shoulder sore for no obvious reason.
Monday May 15, 2006 #
Run 44:00 [2] 9.0 km (4:53 / km)
MFR Monday night run, as usual very slow early on but picked up a bit later. Didn't feel great - feel like I might be in the early stages of a cold (hope not, although if it's going to happen there are worse weeks). Did some exploring down by the Yarra in the dark which had its moments.
I can't believe it - more than 24 hours have elapsed since Essendon sank to the bottom of the AFL and nobody has sledged me about it yet.
I can't believe it - more than 24 hours have elapsed since Essendon sank to the bottom of the AFL and nobody has sledged me about it yet.
Sunday May 14, 2006 #
Run race (Orienteering) 1:01:00 [4] *** 6.5 km (9:23 / km) +410m 7:08 / km
spiked:9/13c
A not-very-consequential local event, which is as well because it was a very ordinary run. Didn't expect to have a lot of energy after yesterday and didn't, but more concerned at how tentatively I was running on the steep slippery slopes, of which this area had plenty - burnt ground, clay and drizzle are a treacherous mix. Will need to be better at going across steep slopes in Austria. Didn't stay for the final results, but Torgeir Watne caught me 2 minutes and would have beaten me by more had he not overrun 10. Missed about 1 min on one control in a vague gully, otherwise technically OK but that wasn't really the challenge today. No excuse for not being warmed up by the first control - 100 metres climb in the first 400!
Saturday May 13, 2006 #
Run 2:32:00 [3] 34.0 km (4:28 / km)
Almost certainly the longest I'll do in this training cycle. Wouldn't normally do something seriously long on a Saturday, but a couple of times a year when we have an event on Sunday which (a) isn't too long and (b) is totally unimportant, I'll do the long Saturday/event Sunday combination in the aim of being in better shape to handle it when I have to do a similar combination on Aus Champs weekend. As for the run itself - steady start, then really in the zone for the middle hour, before having to grind it out for most of the last 40 minutes. Maybe (at the risk of making expat Australians homesick) I got distracted by the smell of the sausage sizzle outside the local Bunnings...
Thursday May 11, 2006 #
Run 2:13:00 [3] 29.0 km (4:35 / km)
Longest midweek run I've done for a while - doing a fair bit this week to take advantage of not having any serious races. For something different, started from work (it being a lot easier to commute in at 6.15 than 8.30) and headed south along the bay - all the usual suspects either engaging in whatever the exercise fad du jour is (at the moment it seems to be running around holding a weight above your head) or just wanting to be seen. Not a bad run, took a while to really get going but flowing pretty well through the middle, a few rough patches in the last half-hour but finished off pretty strongly.
Wednesday May 10, 2006 #
Run hills 1:11:00 [3] 16.0 km (4:26 / km)
Wasn't expecting a lot the way I felt on starting but ended up being a nice one, with a few steep climbs in the middle to keep me honest (not in short supply in Lower Templestowe). Clear cold mornings after rain are usually nice to run on and this was no exception.
Run 43:00 [2] 9.0 km (4:47 / km)
Promising start but got out of a rhythm with traffic (occupational hazard of lunchtime runs in the central city) and a bit of a grind in the second half.
Tuesday May 9, 2006 #
Run intervals (Fartlek) 37:00 [4] 9.0 km (4:07 / km)
Not bad, certainly better than last week - down to 9.13 for my fastest loop (sub-9.10 is good, sub-9 is excellent, 9.35 like I was doing last week is very ordinary). Half of Melbourne must have been watching the Tasmanian mine rescue on TV because the traffic crossing the main road was virtually non-existent. Achilles best it's been for a couple of weeks - hopefully just about through it now.
Monday May 8, 2006 #
Run 41:00 [2] 9.0 km (4:33 / km)
Fairly straightforward recovery run, got a better run than normal across the 2 main roads which is nice. Forgot to set the alarm last night so was up at 7 instead of 5.45 as planned - made everything a bit of a rush. Achilles improving a bit.
Sunday May 7, 2006 #
Run race (Orienteering) 1:27:00 [4] *** 13.8 km (6:18 / km) +690m 5:03 / km
Victorian State Series, Kookaburra Rises - the last home of the traditional classic. Steepish gully-spur terrain (for those unfamiliar with it, this involves maps with contours and very little else). Didn't feel as if I was flowing too well, perhaps because of slippery ground and logs, but a reasonable run, lost 30 secs on 2 but clean otherwise. A couple of decent route choice legs. Not much of a field - would have hoped to have had more than 3 mins in hand against the ones who did show. The rain in Melbourne turned a lot of people off but it was OK for the run.
Saturday May 6, 2006 #
Run hills 1:09:00 [3] 15.0 km (4:36 / km) +340m 4:08 / km
Twisting around the byways of Eaglemont with four major climbs and a few smaller ones. Not too bad on the whole, although not at the intensity that I'll be looking at in a few weeks time - still building. Achilles took a while to warm up but OK once it did. Having had a proper night's sleep definitely makes a difference.
C • gday 3
Friday May 5, 2006 #
Note
(rest day)
Friday is a routine rest day - I used to be famous/notorious for not having them but started doing it on doctor's orders after a bout of compartment syndrome in 2002. Riding to/from work is too intermittent an effort to count, especially on days like today when the traffic in central Melbourne was outrageous (although it would have been far worse to have been in a car stuck in the mess, which appeared to be attributable to nothing else than a lot of drivers with water-soluble brains).
Thursday May 4, 2006 #
Run long 2:01:00 [3] 26.0 km (4:39 / km)
First long midweek run since Easter races. Felt pretty ordinary most of way but that was fairly predictable given lack of sleep (hectic week at work covering for 3 people away simultaneously). Bit of right Achilles soreness at times.