Training Log Archive: CraigIn the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
7 AM
Running 35:58 6.13 km (5:52 / km) +59m 5:36 / km
ahr:145 max:180 shoes: Nike Free Run
Heart rate monitor not working for the first half. Heart not working for the second half. Right calf and left heel fine today but a little soreness behind inside of left ankle.
Tuesday Feb 28, 2012 #
4 AM
Running long 1:42:50 20.01 km (5:08 / km) +258m 4:50 / km
ahr:131 max:167 shoes: Nike Free 3.0
Couldn't get to sleep last night, lay awake considering going for a run at midnight but I must have fallen asleep just before midnight. Woke up at 4:30 so I went for a run then instead.
Pretty dark in the trees early on so I started out up the broadwalk. Soon became aware I was being followed and turned around to see a dark shape about the size of a large cat 5m behind me. Too dark to see clearly but it seemed to have a bushy tail so I think it was a fox. Every time I turned around it would back off and move to the side a bit but as soon as I looked away it would close in right behind me again. It followed me for a few hundred metres crossing the road in the middle but was gone when I got to the DNA tower.
Rest of the run was pretty routine. Did a big lap around the outside staying near the streetlights until it got light and then moving into the sand tracks and weaving around the middle of the park to make it up to 20km. Not sure why I picked 20km, just needed something to aim for and I thought that would get me finished at a reasonable time for Rachel to start.
Felt pretty good today. Heart was good most of the time, may have been a bit elevated while the fox was chasing me. Legs felt good apart from a little soreness in the left heel and right soleus which both stayed fairly constant throughout the run. Getting a little tired by the end.
Pretty dark in the trees early on so I started out up the broadwalk. Soon became aware I was being followed and turned around to see a dark shape about the size of a large cat 5m behind me. Too dark to see clearly but it seemed to have a bushy tail so I think it was a fox. Every time I turned around it would back off and move to the side a bit but as soon as I looked away it would close in right behind me again. It followed me for a few hundred metres crossing the road in the middle but was gone when I got to the DNA tower.
Rest of the run was pretty routine. Did a big lap around the outside staying near the streetlights until it got light and then moving into the sand tracks and weaving around the middle of the park to make it up to 20km. Not sure why I picked 20km, just needed something to aim for and I thought that would get me finished at a reasonable time for Rachel to start.
Felt pretty good today. Heart was good most of the time, may have been a bit elevated while the fox was chasing me. Legs felt good apart from a little soreness in the left heel and right soleus which both stayed fairly constant throughout the run. Getting a little tired by the end.
Sunday Feb 26, 2012 #
9 AM
Orienteering 23:49 [3] *** 3.0 km (7:56 / km) +144m 6:24 / km
shoes: Inov-8 X-Talon 212
Putting out tapes at Yetar Spring. GPS trace is Rachel's.
Heart not good but I got lots of rests while hanging the tapes so it wasn't too bad.
Heart not good but I got lots of rests while hanging the tapes so it wasn't too bad.
Saturday Feb 25, 2012 #
Event: MetrO 11-12: Nedlands
8 AM
Running 30:00
shoes: Nike Free Run
Around Perry Lakes with Rachel with 10 minutes at 4:30/km and a couple of strides. Heart ok for the first couple of minutes and about 2/3 of the tempo section, bad for the rest.
Friday Feb 24, 2012 #
5 AM
Running 56:41 11.82 km (4:48 / km) +34m 4:44 / km
ahr:149 max:210 shoes: Adizero Boston
Cottesloe Beach run. Got there a bit late, just in time to see everyone leave. Heart bad from the start, came good for a bit then bad again so just jogged slowly out to the turn. I could see most of the group ahead but they were all pulling away from me. Saw Niamh running the other way and said hi. Heart came good again just after the turn so I slowly started to pick up the pace on the way back. Also a strong tailwind coming back which helped to up the pace. Had a few more flutters from the heart on the way back but I just backed off a little and they didn't last. Did an extra 2k hard up to Swanbourne and then jogged back. It was good to get a bit of harder running in but I never felt good and didn't really enjoy the run. I don't think I'll bother going again.
Thursday Feb 23, 2012 #
6 AM
Running 25:00 [1]
shoes: Nike Free 3.0
Didn't really want to go this morning but eventually convinced myself to do a few drills at Rosalie on the way to Lawley's to get some bread.
Tuesday Feb 21, 2012 #
5 AM
Running 1:12:46 12.17 km (5:59 / km) +75m 5:48 / km
ahr:126 max:200 shoes: Adizero Boston
Was slightly tempted to join Nick and Dan for 2 sets of 10x400 but my heart saved me from myself. Heart was ok most of the time I was just jogging around slowly but didn't like anything faster which is probably just as well as my legs are still a bit stuffed from Sunday.
Monday Feb 20, 2012 #
6 AM
Running 32:12 [1]
shoes: Nike Free 3.0
Easy run with a few gentle drills and strides at the end. Quads were a bit stiff and sore as expected. I couldn't run up the hills yesterday so I hammered the downhills to make up for it. Surprisingly good apart from the quads, feeling quite light on my feet.
Sunday Feb 19, 2012 #
6 AM
Running warm up/down 12:09 [1] 1.86 km (6:32 / km) +50m 5:45 / km
shoes: Adizero Ace
Jog over to Bilgoman with Rachel for the John Forrest XC. Heart went about a minute before we got there.
7 AM
Running race 56:00 [5] 12.4 km (4:31 / km) +300m 4:02 / km
shoes: Adizero Ace
John Forrest Cross Country.
Got there a bit early so probably needed to do some more warm up but I wanted to just rest as much as possible to give my heart a chance to settle down. Started near the front and set out fairly fast sitting just behind the lead bunch of about half a dozen. Felt awful after the first 30 seconds or so and I wondered if it was my heart but I think it was probably just from starting too fast too long after my warm up. Evan Kolbe came flying past as I tried to relax and recover a bit. I settled down and caught up to Evan again but before I could really get comfortable my heart did go at about the 7 minute mark.
I didn't feel really bad so I decided to keep going the best I could by pushing the downhills and jogging the uphills. Went past a heap of people on the main downhill but most of them and a bunch of others went back past on the hill up to the road. Still near Evan on the road but he pulled away heading up to the drink station as Tina Major came past.
I walked through the drink station grabbing a drink from Helen Post and then Kate Gregory pranced past me on the railway trail running on tiptoes. I had to go past again across the rock surface to prove I'm a real orienteer and just held her off up the next hill.
Steve Stockwell came past on the next downhill having missed the turn and done a bit of extra distance. I used the downhill to catch back up to Evan and a few others as my last chance to score some points before walking most of Faithfull's hill.
Kate almost caught up at the top of the hill and ran just behind me for a while before I started to pull away. Evan wasn't all that far ahead at the top of the hill but ran strongly up the road to the finish and pulled well clear. I had a good patch in the last km or so and put about a minute on Kate by the end. Heart started to fail me again in the final 200m but the legs still felt good and I can manage a 30 second effort without oxygen so I finished strongly.
Quads and calves already feeling sore crossing the highway 10 minutes after finishing.
Got there a bit early so probably needed to do some more warm up but I wanted to just rest as much as possible to give my heart a chance to settle down. Started near the front and set out fairly fast sitting just behind the lead bunch of about half a dozen. Felt awful after the first 30 seconds or so and I wondered if it was my heart but I think it was probably just from starting too fast too long after my warm up. Evan Kolbe came flying past as I tried to relax and recover a bit. I settled down and caught up to Evan again but before I could really get comfortable my heart did go at about the 7 minute mark.
I didn't feel really bad so I decided to keep going the best I could by pushing the downhills and jogging the uphills. Went past a heap of people on the main downhill but most of them and a bunch of others went back past on the hill up to the road. Still near Evan on the road but he pulled away heading up to the drink station as Tina Major came past.
I walked through the drink station grabbing a drink from Helen Post and then Kate Gregory pranced past me on the railway trail running on tiptoes. I had to go past again across the rock surface to prove I'm a real orienteer and just held her off up the next hill.
Steve Stockwell came past on the next downhill having missed the turn and done a bit of extra distance. I used the downhill to catch back up to Evan and a few others as my last chance to score some points before walking most of Faithfull's hill.
Kate almost caught up at the top of the hill and ran just behind me for a while before I started to pull away. Evan wasn't all that far ahead at the top of the hill but ran strongly up the road to the finish and pulled well clear. I had a good patch in the last km or so and put about a minute on Kate by the end. Heart started to fail me again in the final 200m but the legs still felt good and I can manage a 30 second effort without oxygen so I finished strongly.
Quads and calves already feeling sore crossing the highway 10 minutes after finishing.
Saturday Feb 18, 2012 #
Note
(rest day)
Heart bad all afternoon again. Getting a bit of a headache during the bad patches and I didn't feel up to doing a short course with the kids.
Friday Feb 17, 2012 #
7 AM
Running 33:52 5.42 km (6:15 / km) +55m 5:57 / km
ahr:140 max:189 shoes: Adizero Boston
Easy run in KP. Heart got bad after 8.5 minutes so I walked up to the DNA tower hoping it would come good or I would at least have a fairly comfortable downhill run home. Did manage to run all the way home but it wasn't all that comfortable.
1 PM
Note
Heart bad all afternoon and evening.
Thursday Feb 16, 2012 #
6 AM
Running 26:13
rhr:38 slept:6.9 weight:69.3kg shoes: Nike Free 3.0
Jogged over to Rosalie for a few drills and strides. Felt surprisingly good by the end.
Wednesday Feb 15, 2012 #
6 AM
Running 56:49 12.44 km (4:34 / km) +25m 4:31 / km
shoes: Nike Free Run
Started out with the Rosalie runners but my heart was good so I stayed by the river to have another try at yesterday's session. Modified it slightly to do every 2nd km at 4:00 rather than a straight progression. Attempted to do 6k in 4:00, 3:50, 4:00, 3:40, 4:00, 3:30 but couldn't quite do it. Slight headwind coming back meant the second half was a bit beyond me.
I did 3:59, 3:50, 4:00, 3:41, 4:04, 3:34 for a total of 6k in 23:08.
Saw Richard and Nicole riding around the river and then Terry coming down the side of KP.
I did 3:59, 3:50, 4:00, 3:41, 4:04, 3:34 for a total of 6k in 23:08.
Saw Richard and Nicole riding around the river and then Terry coming down the side of KP.
Tuesday Feb 14, 2012 #
5 AM
Running 1:14:11 15.82 km (4:41 / km) +41m 4:38 / km
ahr:156 max:212 shoes: Adizero Boston
The plan was 5k warm up @ 4:40, 5k progressing from 4:00 to 3:25, 5k warm down @ 4:40 but my heart went about 2k into the warm up so I just stuck to 4:40 all the way. I tried to go a bit faster at the start of the progression and when Nick and Dan came back past me after the turn but each time it felt bad and I found myself back at 4:40 pace when I recovered.
C • 212! 17
Monday Feb 13, 2012 #
Cycling 50:00 15.0 km (18.0 kph)
Work, prosthodontist, home, work, home.
Rode a bit harder up the hill through KP because I couldn't resist trying to catch a triathlete that passed me a bit before the hill.
Tried to talk myself out of it but just couldn't do it.
Rode a bit harder up the hill through KP because I couldn't resist trying to catch a triathlete that passed me a bit before the hill.
Tried to talk myself out of it but just couldn't do it.
Sunday Feb 12, 2012 #
Event: WAMC Pt Walter Run
7 AM
Running warm up/down 15:00 [2]
shoes: Adizero Ace
Warm up for Pt Walter 5k.
Heart lasted about 5 minutes.
Heart lasted about 5 minutes.
Running race 20:51 [5] 5.0 km (4:10 / km)
shoes: Adizero Ace
Pt Walter 5k.
Waited for Rachel a little bit just after the turn, the rest of it was pretty much as fast as I could go. Couldn't go with Rachel's finishing kick.
4:10.5
4:03.0
4:14.5
4:14.0
4:09.5
Waited for Rachel a little bit just after the turn, the rest of it was pretty much as fast as I could go. Couldn't go with Rachel's finishing kick.
4:10.5
4:03.0
4:14.5
4:14.0
4:09.5
Saturday Feb 11, 2012 #
8 AM
Cycling 1:44:15 [0] 23.48 km (13.5 kph)
Rode around Dalkeith checking control sites for the final metro series event.
C • Zero 1
Friday Feb 10, 2012 #
6 AM
Running 49:58 8.38 km (5:58 / km) +25m 5:52 / km
shoes: Adizero Boston
Oh well, it was nice while it lasted.
Planned to do 15min tempo + 4x1min at 5k pace but when I got down to UWA I decided it would work better if I did the 1min efforts first. Heart went at the end of the 2nd effort but I did the last 2 anyway. Tried to start the tempo but 1min is about all I can manage without the heart pumping effectively.
First half of the jog home was a bit of a struggle before my heart came good again.
Planned to do 15min tempo + 4x1min at 5k pace but when I got down to UWA I decided it would work better if I did the 1min efforts first. Heart went at the end of the 2nd effort but I did the last 2 anyway. Tried to start the tempo but 1min is about all I can manage without the heart pumping effectively.
First half of the jog home was a bit of a struggle before my heart came good again.
Thursday Feb 9, 2012 #
6 AM
Running 36:10 [2]
shoes: Nike Free Run
Easy run in KP. Feeling the effects of Tuesday's run a little more today than I did yesterday. Still not too bad though.
Wednesday Feb 8, 2012 #
7 AM
Running 52:48 [2]
shoes: Nike Free 3.0
Easy run around KP with a few drills and strides at the end.
Tuesday Feb 7, 2012 #
5 AM
Running 1:02:20 14.23 km (4:23 / km)
shoes: Adizero Boston
3x3k, 1min rest with Nick and Dan.
Around the river from UWA to the city and back. First one into the wind, second out and back, third with the wind. Nick's plan was to do the first at 4:00/km, the second at 3:47/km and whatever you have left on the last.
First was controlled but harder than I would have liked thanks to the headwind. I planned to just sit at the back of the group but somehow ended up being in front for the whole session. I knew 3:47 was going to be tough into the wind so I pushed pretty hard on the way out on the second and then relaxed a little on the way back to hold 3:45 all the way. Felt like I set out a bit fast on the last one but being with the wind made it just possible to hold the pace running 3:35.
Really happy with how the training has gone for the last week or so. Feel as though I'm actually in reasonable shape at the moment.
Around the river from UWA to the city and back. First one into the wind, second out and back, third with the wind. Nick's plan was to do the first at 4:00/km, the second at 3:47/km and whatever you have left on the last.
First was controlled but harder than I would have liked thanks to the headwind. I planned to just sit at the back of the group but somehow ended up being in front for the whole session. I knew 3:47 was going to be tough into the wind so I pushed pretty hard on the way out on the second and then relaxed a little on the way back to hold 3:45 all the way. Felt like I set out a bit fast on the last one but being with the wind made it just possible to hold the pace running 3:35.
Really happy with how the training has gone for the last week or so. Feel as though I'm actually in reasonable shape at the moment.
Monday Feb 6, 2012 #
6 AM
Running 34:15 [2]
shoes: Nike Free Run
Easy run in KP with some drills and strides at Rosalie on the way home. Feeling pretty stiff in many places early on but felt pretty good by the end of the strides.
Sunday Feb 5, 2012 #
8 AM
Orienteering 1:30:00 [3] ***
shoes: Inov-8 X-Talon 212
Putting out tapes and collecting them again at Nganga.
Quite tricky so pretty slow and stop start. Didn't really feel like proper training.
Quite tricky so pretty slow and stop start. Didn't really feel like proper training.
Saturday Feb 4, 2012 #
6 AM
Running 50:58 [3]
shoes: Nike Free Run
Easy run in KP. Felt good from the start today but got tired after about 30 minutes. Calves sore all the way which was not surprising as they were sore on the warm up yesterday. Very pleasant conditions this morning, so much nicer than the rest of the week.
5 PM
Orienteering 37:56 [0] 3.23 km (11:45 / km)
shoes: Nike Free 3.0
Short course at Coogee with Liam. Liam's route choice.
Testing Rachel's new Garmin 910XT.
Testing Rachel's new Garmin 910XT.
Friday Feb 3, 2012 #
5 AM
Running tempo 50:30
shoes: Adizero Boston
Rosalie runners 8k tempo at Cottesloe Beach. Before going to bed I decided I wasn't going to do this run but I was awake from 4am so I got up just after 5 and made it there in time to do about 2k warm up before the 5:45am start.
Started out with Daniel at the back of the group and by the time we got to the front Nick had a 50m gap on us which he gradually stretched on the way out. I only tied my laces loosely in the dark when I got up and forgot to retie them so they came undone and I had to stop and do them up on the way out. Caught Daniel again reasonably quickly but I think he waited a bit as Nick seemed to get further ahead.
At the turnaround I thought I should take advantage of my heart being ok so I decided to try to catch Nick on the way back. I dropped Daniel straight away but only managed to claw back a few seconds on Nick. I think he must have lifted the pace as well because I had a 1k split of 3:37 towards the end and I'm sure we weren't doing anything like that on the way out. I'd guess it was roughly 16:30 out and 15:00 back.
Short warm down with Nick and Daniel afterwards then straight home, swimming didn't seem that appealing.
Started out with Daniel at the back of the group and by the time we got to the front Nick had a 50m gap on us which he gradually stretched on the way out. I only tied my laces loosely in the dark when I got up and forgot to retie them so they came undone and I had to stop and do them up on the way out. Caught Daniel again reasonably quickly but I think he waited a bit as Nick seemed to get further ahead.
At the turnaround I thought I should take advantage of my heart being ok so I decided to try to catch Nick on the way back. I dropped Daniel straight away but only managed to claw back a few seconds on Nick. I think he must have lifted the pace as well because I had a 1k split of 3:37 towards the end and I'm sure we weren't doing anything like that on the way out. I'd guess it was roughly 16:30 out and 15:00 back.
Short warm down with Nick and Daniel afterwards then straight home, swimming didn't seem that appealing.
Note
Just measured the route on NearMap and checked my watch again.
Tempo section was actually 8.33km in 31:57 @ 3:50/km.
Didn't take any splits but I'd guess
> 16:30 going out @ 3:57+
< 15:27 coming back @ 3:43-
Going out was into the wind and included shoelace stop and slow start.
Tempo section was actually 8.33km in 31:57 @ 3:50/km.
Didn't take any splits but I'd guess
> 16:30 going out @ 3:57+
< 15:27 coming back @ 3:43-
Going out was into the wind and included shoelace stop and slow start.
Thursday Feb 2, 2012 #
5 AM
Running 41:30
shoes: Nike Free 3.0
Easy run in KP. Tired, slow sweaty trudge up the broadwalk until Steve Stockwell came past and I lifted to go with him. As usual, felt heaps better and had no trouble chatting to Steve while running about 2min/km faster than I had been. Heart started playing up when I talked a bit too much but it was still no trouble to keep up as it was mostly downhill after that. Crossed paths with Big Kev just after splitting from Steve.
Stopped on Rosalie for a few drills on the way home. Feeling quite good at the end.
Stopped on Rosalie for a few drills on the way home. Feeling quite good at the end.
Wednesday Feb 1, 2012 #
6 AM
Running 1:00:00
shoes: Nike Free Run
Easy run with Rosalie runners. Last 20 minutes a bit quicker just running with Daniel.