Training Log Archive: CraigIn the 29 days ending Feb 29, 2020:
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| 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 | Th | Fr | Sa | |||||||||||||||||||||||
Saturday Feb 29, 2020 #
11 AM
Orienteering 17:44 3.42 km (5:11 / km) +10m 5:06 / km
ahr:128 max:156 shoes: Adidas Solar Glide
Got roped into the star relay to make up a third team with Luan. Couldn't stop myself from pushing quite hard but it wasn't hard enough to avoid being caught by Andries and Nika.
Collected a few tapes as well.
Collected a few tapes as well.
1 PM
Orienteering 27:26 2.06 km (13:19 / km) +16m 12:50 / km
ahr:105 max:141 shoes: Speedcross Vario
Putting out tapes at Garvey Park. Very slow and very sore.
Thursday Feb 27, 2020 #
6 PM
Running 24:29 5.02 km (4:53 / km) +15m 4:49 / km
ahr:137 max:153 shoes: Solar Glide Blue
Quick run in KP after work. I actually put my running gear on in the morning but didn't make it out for some reason. Thought I would try pushing a bit harder from the start to see if it felt any less bad than plodding. Maybe it did but my legs still felt stiff and heavy the whole way.
Tuesday Feb 25, 2020 #
5 PM
Running hills 39:30 6.76 km (5:50 / km) +4m 5:50 / km
ahr:127 max:146 shoes: Solar Glide Blue
12x1min hills with map reading. Got there a bit late because I waited for the storm to pass before going home from work. Right Achilles/calf/knee getting a bit sore at the end.
Sunday Feb 23, 2020 #
5 PM
Running 1:03:47 10.04 km (6:21 / km) +74m 6:08 / km
ahr:120 max:132 shoes: Solar Glide Blue
Slow afternoon run around KP starting with Rachel. I thought we were going to run around the river so when Rachel turned uphill near UWA I wasn't prepared for it at all. I really didn't want to do any hills so I kept going for a bit hoping she would join me. When I was sure she wasn't turning I tried to follow her but my legs had no interest in climbing so I basically started jogging on the spot while she disappeared ahead. I did eventually start making some forward progress again and caught a few glimpses of her off in the distance but never got close again. Achilles started to get a little sore around 35 minutes but never got too bad.
Saturday Feb 22, 2020 #
4 PM
Running warm up/down 10:01 1.44 km (6:57 / km)
ahr:114 max:130 shoes: Solar Glide Blue
Trying to gradually get the body working after spending the afternoon paving.
Orienteering 42:53 8.14 km (5:16 / km) +145m 4:50 / km
ahr:151 max:170 shoes: Solar Glide Blue
Final Metro series race at City Beach.
Quite a hilly area and Nick had warned me that the shortest route would be around 7.9k so I knew it was going to be a much longer than last week so I was worried about how my Achilles would cope. It actually coped really well. Got a bit sore on some steep hills a bit after 30 minutes but otherwise fine and seems to have pulled up well. Started up the West side and got to the first control in front thanks to going down the steps which everyone else seemed to avoid. Managed to settle on a route for the first half pretty quickly but the second half was really tricky with a lot of awkward legs and step hills. Eventually settled on dropping a couple in the middle to give a smoother route through the last few but was never convinced about my choice. Wondered if I should be pushing harder into the finish in case Hadrien was close so I was scanning for him as I ran into the oval at the end. I had just about convinced myself I was safe when I spotted him coming in from the other side of the oval. I thought I had him covered but raised a final little sprint to make sure. I think that made it 2-2 for our last 4 races, all with small margins.
Quite a hilly area and Nick had warned me that the shortest route would be around 7.9k so I knew it was going to be a much longer than last week so I was worried about how my Achilles would cope. It actually coped really well. Got a bit sore on some steep hills a bit after 30 minutes but otherwise fine and seems to have pulled up well. Started up the West side and got to the first control in front thanks to going down the steps which everyone else seemed to avoid. Managed to settle on a route for the first half pretty quickly but the second half was really tricky with a lot of awkward legs and step hills. Eventually settled on dropping a couple in the middle to give a smoother route through the last few but was never convinced about my choice. Wondered if I should be pushing harder into the finish in case Hadrien was close so I was scanning for him as I ran into the oval at the end. I had just about convinced myself I was safe when I spotted him coming in from the other side of the oval. I thought I had him covered but raised a final little sprint to make sure. I think that made it 2-2 for our last 4 races, all with small margins.
Thursday Feb 20, 2020 #
6 PM
Running 25:02 4.28 km (5:51 / km) +1m 5:51 / km
ahr:123 max:133 shoes: Solar Glide Blue
A few laps of the ovals testing out the Achilles. Started to hurt more after about 20 minutes.
Tuesday Feb 18, 2020 #
5 PM
Orienteering 56:31 9.03 km (6:16 / km) +13m 6:13 / km
ahr:139 max:177 shoes: Solar Glide Blue
O training at UWA.
Two attack point courses, two route choice courses and one normal course.
Tried to run really hard to the attack points and recover to the controls and also choose simple routes and run them hard on the route choice courses so by the time I got to the last course I was completely stuffed and my achilles was getting sore. Tried to just do the final course steady and the achilles was staying about the same until near the end when I pushed a bit harder around a couple of sharp bends and it got really sore. I was nearly at the finish so kept going to the end but now I feel properly broken.
Two attack point courses, two route choice courses and one normal course.
Tried to run really hard to the attack points and recover to the controls and also choose simple routes and run them hard on the route choice courses so by the time I got to the last course I was completely stuffed and my achilles was getting sore. Tried to just do the final course steady and the achilles was staying about the same until near the end when I pushed a bit harder around a couple of sharp bends and it got really sore. I was nearly at the finish so kept going to the end but now I feel properly broken.
Sunday Feb 16, 2020 #
5 PM
Running 55:02 8.85 km (6:13 / km) +82m 5:57 / km
ahr:118 max:137 shoes: Solar Glide Blue
Easy evening run with Rachel. Felt surprisingly comfortable. Maybe getting a little more sore towards the end but still not bad.
Saturday Feb 15, 2020 #
4 PM
Running warm up/down 6:15 1.09 km (5:43 / km)
ahr:120 max:138 shoes: Solar Glide Blue
Actually felt reasonably good at times (with the wind) on the warm up.
Orienteering race 29:59 6.5 km (4:37 / km)
ahr:151 max:172 shoes: Solar Glide Blue
Kent St Weir Metro.
Doing the loop out to the eastern bridge looked reasonable and seemed the simpler way to start so I headed out to 6 first. About 7th there but got past all but Nick by the second and passed him with a different route to the next. Paul and Joseph had skipped 19 so passed them on the way through 28 and 15. Finalised the rest of my route on the way to 14 and 13 so it was smooth sailing for the rest. It seems most of the other long course runners were following the same route behind me but I wasn't aware at all. I didn't even realise Nick was doing the long. In hindsight doing 25 and 10 in the opposite order would have been a few seconds faster. Felt pretty good all the way. Could have pushed a bit harder through the second half but I decided I'd rather keep feeling good.
Doing the loop out to the eastern bridge looked reasonable and seemed the simpler way to start so I headed out to 6 first. About 7th there but got past all but Nick by the second and passed him with a different route to the next. Paul and Joseph had skipped 19 so passed them on the way through 28 and 15. Finalised the rest of my route on the way to 14 and 13 so it was smooth sailing for the rest. It seems most of the other long course runners were following the same route behind me but I wasn't aware at all. I didn't even realise Nick was doing the long. In hindsight doing 25 and 10 in the opposite order would have been a few seconds faster. Felt pretty good all the way. Could have pushed a bit harder through the second half but I decided I'd rather keep feeling good.
Thursday Feb 13, 2020 #
5 PM
Running 37:52 6.48 km (5:51 / km) +52m 5:37 / km
ahr:126 max:142 shoes: Solar Glide Blue
Easy run in KP after work. Not quite as bad as the morning effort last week but still a bit of a struggle. Thought I was feeling reasonably loose from the walk home but still took a while to get going. Quite painful all the way. Tried to run as gently as I could but the only thing that really seems to help is running faster.
Tuesday Feb 11, 2020 #
5 PM
Orienteering 53:23 8.22 km (6:30 / km) +70m 6:14 / km
ahr:135 max:162 shoes: Nike Pegasus 34
Sprint training at ECU Joondalup.
6 courses with about 2 min rest between. I did H1, H2, M1, M2, E1, E2. Did the first one pretty easy as a warm up then went harder as the courses for shorter and with more familiar control sites.
Rachel picked me up from work and forgot to put my bag in the car so I had to run in my work clothes. Lucky my work clothes were shorts, a lightweight polo and running shoes. Actually quite comfortable to run in but I did ditch the shirt for the second half.
6 courses with about 2 min rest between. I did H1, H2, M1, M2, E1, E2. Did the first one pretty easy as a warm up then went harder as the courses for shorter and with more familiar control sites.
Rachel picked me up from work and forgot to put my bag in the car so I had to run in my work clothes. Lucky my work clothes were shorts, a lightweight polo and running shoes. Actually quite comfortable to run in but I did ditch the shirt for the second half.
Sunday Feb 9, 2020 #
5 PM
Running 58:15 10.17 km (5:44 / km) +16m 5:41 / km
ahr:122 max:149 shoes: Solar Glide Blue
Easy run down to Nedlands yacht club and back with Rachel riding alongside. Started to get sore around the 40 minute mark so had to pick the pace up a bit to dull the pain. Actually felt really good when I picked up the pace. Smoothest I have felt in a long time.
Saturday Feb 8, 2020 #
4 PM
Running 6:28 1.07 km (6:02 / km)
ahr:120 max:134
Orienteering race 34:59 6.95 km (5:02 / km) +67m 4:48 / km
ahr:151 max:166 shoes: Solar Glide Blue
Swanbourne Metro series.
Finally turned the tables on Hadrien with a 30 second win after a couple of 20 second losses. I thought we had gone opposite directions but Hadrien actually just got a couple of extra controls to the NE at the start and then followed a similar route to me but a couple of minutes behind me. We took quite different routes through the controls in the West with my route being a little longer but flatter and faster so I gained about 25 seconds through that section.
Finally turned the tables on Hadrien with a 30 second win after a couple of 20 second losses. I thought we had gone opposite directions but Hadrien actually just got a couple of extra controls to the NE at the start and then followed a similar route to me but a couple of minutes behind me. We took quite different routes through the controls in the West with my route being a little longer but flatter and faster so I gained about 25 seconds through that section.
Friday Feb 7, 2020 #
6 AM
Golf 2:00:00 [0]
9 holes at Wembley with Dave and Rod. Started off better than last time but deteriorated significantly in the second half so ended up 2 shots worse. Putting was woeful, 7 putts in the last two holes.
Thursday Feb 6, 2020 #
6 AM
Running 35:16 4.57 km (7:44 / km) +62m 7:14 / km
ahr:105 max:136 slept:4.0 shoes: Solar Glide Blue
Tried to run but this was the best I could manage.
12 PM
Running 6:01 1.12 km (5:24 / km)
ahr:117 max:128 shoes: Nike Pegasus 34
Home for lunch.
Tuesday Feb 4, 2020 #
5 PM
Orienteering 1:00:20 10.7 km (5:38 / km) +133m 5:19 / km
ahr:138 max:164 shoes: Solar Glide Blue
O training in KP.
Started slowly on Hard 3, ran a bit harder on Hard 2 then did the hill course to finish. Still pretty warm but felt a lot cooler than walking home from work so wasn't too bad with a map to distract. Right achilles getting pretty sore on the downhill at the end.
Started slowly on Hard 3, ran a bit harder on Hard 2 then did the hill course to finish. Still pretty warm but felt a lot cooler than walking home from work so wasn't too bad with a map to distract. Right achilles getting pretty sore on the downhill at the end.
Sunday Feb 2, 2020 #
8 AM
Running 1:07:10 10.05 km (6:41 / km) +12m 6:39 / km
ahr:115 max:157 shoes: Solar Glide Blue
Thought I would try to head out with Rachel for 2 or 3 km and then walk back. It was a real struggle to get moving but felt alright after a couple of km so I kept going. Got a bit sore after the turn but didn't get any worse so made it back ok.
4 PM
Tennis 1:00:00 [1]
Hit with Liam. Had some good forehand rallies but I still can't learn to prepare early enough to deal with anything hit hard to my backhand.
Mitch was running his fitness testing sessions and they had the radar out measuring groundstroke speeds which made me curious about Liam's so I got my radar out and tried to measure some of his. Measured one forehand at 126km/h but I'm sure he hits it a fair bit harder than that at times.
Liam also wanted to try some serves as it had been a while since we have measured that. After a few warm ups the first serve we measured properly was 150km/h which is a fair step up from his previous best. He didn't manage to better that but was consistently in the 140s. Not bad considering he hasn't been able to serve for the last couple of months due to injury.
Mitch was running his fitness testing sessions and they had the radar out measuring groundstroke speeds which made me curious about Liam's so I got my radar out and tried to measure some of his. Measured one forehand at 126km/h but I'm sure he hits it a fair bit harder than that at times.
Liam also wanted to try some serves as it had been a while since we have measured that. After a few warm ups the first serve we measured properly was 150km/h which is a fair step up from his previous best. He didn't manage to better that but was consistently in the 140s. Not bad considering he hasn't been able to serve for the last couple of months due to injury.
Saturday Feb 1, 2020 #
4 PM
Running 13:09 1.71 km (7:42 / km)
ahr:112 max:136
Orienteering 36:53 7.63 km (4:50 / km) +29m 4:45 / km
ahr:150 max:169 shoes: Solar Glide Blue
Start Swamp Metro.
Route wasn't too bad but Hadrien went mostly the same way and I couldn't quite match his pace. Got a little gap early with a better choice of second control but he caught up and edged away. Made different choices for an out and back control (126 for me, 108 for him) but not much in it. I was starting to pull back a second or two each leg towards the end but didn't get close enough to be worth sprinting so came in 24 seconds behind.
Route wasn't too bad but Hadrien went mostly the same way and I couldn't quite match his pace. Got a little gap early with a better choice of second control but he caught up and edged away. Made different choices for an out and back control (126 for me, 108 for him) but not much in it. I was starting to pull back a second or two each leg towards the end but didn't get close enough to be worth sprinting so came in 24 seconds behind.