Training Log Archive: CraigIn the 30 days ending Sep 30, 2006:
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Saturday Sep 30, 2006 #
Orienteering race 59:33 [4] *** 8.6 km (6:55 / km) +235m 6:06 / km
spiked:13/17c weight:69.3kg shoes: VJ Sarva
WA Champs Day 1. Very scared of hurting my ankle early on, felt pathetically slow and still not reading the map well. Lost a little time on 2, approaching the control I saw a gully to the left and a gully next to the knoll/rock surface, thought the gully to the left was more what I was expecting but I thought it should be the gully closest to the knoll so I tried there first since it looked more open. Not there so I tried the other one, 15 seconds maybe. Leaving 2 I thought I saw Grant coming in, not surprised because I felt very slow. Dropped out to the track because I was pathetic in the bush and Grant was ahead of me before 3. Tried to ignore Grant but saw him off to my right a few times and he seemed much closer than I expected which really distracted me. Wanted to hit the creek low and go up to 4 and was fairly confident I had but after running up the hill for a while without seeing the control I lost confidence and turned around. Very quickly thought it must be further up but felt I had to go down past where I first hit the creek to justify turning around. Feeling pretty stupid by the time I left the control and feeling very unfit heading up the next hill. About this time I started thinking about retiring from elite orienteering. It seemed to get much easier after this and by the time I got to the next control I was starting to recognise things much further ahead and it was feeling like a normal orienteering run in typical WA terrain. Achilles was feeling pretty good until I got to the long track leg where I got a few sharp pains on the downhill section and then it started to get a bit sore around the heel after the uphill. Heel was feeling pretty sore after I cooled down.
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Sarva
Jog to start very slowly plus a couple of harder efforts up the hill just before the start. No warm down.
Friday Sep 29, 2006 #
Running 27:12 [2] 5.5 km (4:57 / km) +80m 4:37 / km
weight:69.2kg shoes: ASICS Kayano XII
Easy run to O'Connor Rd via gravel pits to try to make it 30 minutes (failed). Achilles sore, felt like I was limping all the way, lungs burning as soon as I dipped under about 5 min/km. Looking good for the weekend.
Thursday Sep 28, 2006 #
Cycling (road) 42:30 [1] 18.0 km (25.4 kph)
Cruised to work from Fauntleroy Ave. Nice.
Cycling (road) 41:40 [2] 18.0 km (25.9 kph)
Ride back to Fauntleroy. Tailwind again. Racing the traffic in the second half just enough to justify an intensity of 2.
Wednesday Sep 27, 2006 #
Note
weight:69.7kg
Went to physio for more needling.
Running 46:32 [2] 8.7 km (5:21 / km) +100m 5:03 / km
shoes: ASICS GT2110
Easy lap of KP starting with Damien (48:45 PB). A bit sore in left calf and sometimes around heel and under foot. Tried a few accelerations towards the end but felt pretty sluggish and disjointed.
Tuesday Sep 26, 2006 #
Running 27:08 [2] 5.0 km (5:26 / km) +80m 5:01 / km
weight:69.3kg shoes: ASICS GT2110
Easy run to O'Connor Rd and back. Tight in same spot as yesterday. This time it did start to hurt a little around the heel but not very much. Not feeling very fit.
Monday Sep 25, 2006 #
Cycling 47:00 [2] 18.0 km (23.0 kph)
weight:69.5kg
Rode to work from Fauntleroy Ave. Fairly nice day but the headwind seemed cold. Dolphins were just upstream of the causeway today.
Cycling (road) 41:30 [2] 18.0 km (26.0 kph)
Ride back to Fauntleroy Ave after work. Nice tailwind.
Running 35:17 [1] 5.65 km (6:15 / km)
shoes: ASICS Kayano XII
Easy run around High Wycombe with Matt Seward. Felt ok at the start but very quickly developed a little tightness in the lower left calf. It never got very bad and went away in the last few minutes. No soreness around the heel/achilles.
Sunday Sep 24, 2006 #
Cycling (road) 2:18:00 [3] 58.8 km (25.6 kph) +1030m
Rode to Jorgensen Park, via Mundaring Weir Rd and back the same way. Looked after Liam while Rachel ran at Jorgensen Park. Had a real cyclist go past me at Piesse brook and rode hard up the hill on his wheel (doing 23km/h on the steepest bits and up to 33km/h on the flatter bits). Stopped at Mundaring Oval on the way home to chat to Matt Seward after his cricket training.
C • Liam 2
Saturday Sep 23, 2006 #
Orienteering (Little Nganga) 38:00 [1] *** 4.0 km (9:30 / km) +100m 8:27 / km
shoes: VJ Sarva
Jogged around putting out tapes for schools team training. Achilles sore early but loosened up a bit.
Friday Sep 22, 2006 #
Running 30:04 [1] 5.0 km (6:01 / km) +80m 5:34 / km
weight:69.7kg shoes: ASICS Kayano XII
Was planning to do 10k with efforts of 6,4,3,2,1 minutes but my achilles was really sore so I just did the 5k loop really slowly. I hope the soreness was mostly from the acupuncture yesterday not just general deterioration.
Cycling (road) 1:05:00 [1] 25.0 km (23.1 kph)
Ride to work from West Midland. Rode through a swarm of bees on Great Eastern Hwy, hit plenty but only one stuck to me and it didn't sting me. Fairly strong headwind, I hope it is blowing the same way when I go home.
Cycling (road) 55:00 [2] 25.0 km (27.3 kph)
Rode from work back to West Midland.
Thursday Sep 21, 2006 #
Note
(rest day)
Went to physio and had some more acupuncture. Also trying some different taping around my heel and ankle.
Wednesday Sep 20, 2006 #
Running 41:47 [3] 8.7 km (4:48 / km) +100m 4:33 / km
weight:69.9kg shoes: ASICS Kayano XII
Usual lap of KP with Ben Corry. Achilles a bit stiff early then kind of hot later but didn't really feel too bad. Felt ok but not great.
Tuesday Sep 19, 2006 #
Running 1:53:40 [1] 18.6 km (6:07 / km) +315m 5:38 / km
weight:69.9kg shoes: ASICS GT2110
Long run with Rachel out powerline and Atkins Rd to Mundaring Weir Rd and back on railway trail. Shouldn't have bothered. Left achilles was stuffed, worst it has ever been. In the last 10 minutes I twice had shooting pains that caused me to hop a couple of times. I'm starting to doubt that I will make it through the Aus champs carnival.
Monday Sep 18, 2006 #
Note
weight:70kg (rest day)
Couldn't be bothered again.
Sunday Sep 17, 2006 #
Note
weight:69.1kg (rest day)
Did some painting of ceilings in the morning and had a bbq in the afternoon but really just couldn't be bothered training.
Saturday Sep 16, 2006 #
Orienteering (Marginata) 47:00 [2] 6.0 km (7:50 / km) +210m 6:40 / km
shoes: VJ Sarva
Putting out tapes for Nomads training at Marginata. 4x1km loops with 4 controls (7.56, 7.47, 9.21, 8.10) plus 1km each way to start and back (8.41, 5.19). Left achilles stiff and sore for first few minutes then just slightly sore for the rest as usual. No problems with right ankle.
Friday Sep 15, 2006 #
Running 30:00 [2] 6.0 km (5:00 / km)
ahr:130 max:145 weight:69.4kg shoes: ASICS GT2110
Easy run on treadmill. Left achilles still not feeling good. I still don't think the problem is really in the achilles it is more the tendons running around the back of the ankle. A bit sore on the outside as well today and probably not as bad on the inside.
Cycling (road) 44:00 [1] 18.0 km (24.5 kph)
Cruise to work from Fauntleroy Ave. Nice day, almost too warm (23°C).
Cycling (road) 45:00 [1] 18.0 km (24.0 kph)
Sat on the bike and rolled back to Fauntleroy Ave.
Thursday Sep 14, 2006 #
Cycling (road) 1:11:00 [2] 33.0 km (27.9 kph)
weight:69.4kg
Ride to work from Darlington. Bright sunshine, light tailwind, 13-19 degrees. Perfect!
Cycling (road) 1:18:00 [2] 33.0 km (25.4 kph)
Ride back to Darlington. Tailwind again but pretty light. Up the hill in 8:13.
Wednesday Sep 13, 2006 #
Running 43:30 [2] 8.7 km (5:00 / km) +100m 4:44 / km
weight:69.1kg shoes: ASICS GT2110
Easy lap of KP with Ivan. Felt stiff and tired in the quads. Left achilles tight for first 5 minutes then not too bad. Felt a little tightness deep in the upper calf for a few steps after about 15 minutes. Feeling quite a bit better towards the end and pain was definitely on the inside of the heel just below the ankle. Thought we would run around 48 minutes, very surprised to be only 10 seconds slower than last week. Damien started with us and ran about 51.
Tuesday Sep 12, 2006 #
Cycling (road) 1:45:00 [3] 48.0 km (27.4 kph)
weight:69.5kg
Rode to Gidgegannup for a jam donut.
Monday Sep 11, 2006 #
Running (treadmill) 37:10 [1] 6.6 km (5:38 / km)
ahr:122 max:135 shoes: ASICS Kayano XII
Easy run on the treadmill. Trying to avoid stressing the achilles too much. Very stiff for about 4 minutes then just slight soreness on the medial side for the rest of the run.
Sunday Sep 10, 2006 #
Cycling (MTB) 1:12:00 [2] 20.0 km (16.7 kph)
First time on the mountain bike in about 7 months. Went out along the fenceline and Atkins Rd to Mundaring Weir Rd then up the Railway trail to Mundaring. Decided to go the long way around the railway from Mundaring up to Mt Helena and back through Parkerville but only got about 200m before I realised my back tyre was flat. After fixing the flat decided to turn around and take the short way home. Stopped at Rachel's parents house in Mundaring (about 100m from where I got my flat) to pump my tyre up properly.
Saturday Sep 9, 2006 #
Orienteering 1:10:00 [2] **** 8.8 km (7:57 / km) +170m 7:15 / km
weight:69.7kg shoes: VJ Sarva
Training at Malmalling with Rachel, Sarah, Kellie and Ben. Detailed line course on SE part of Malmalling. Going pretty slowly to protect ankle and achilles. Fairly happy with navigation. Made it back without serious injury.
Friday Sep 8, 2006 #
Running 49:34 [3] 10.0 km (4:57 / km) +160m 4:35 / km
weight:69.6kg shoes: ASICS GT2110
Usual 10k loop from home. Left achilles stuffed, loosened up considerably after about 10 minutes but never stopped feeling it.
Note
Physio agrees my achilles is stuffed (he also said I'm getting old). Shouldn't have done the 2 hour run with Rachel, particularly the hard effort up the powerline near the end. Cycling, short runs on the treadmill and technique training only from now on I think.
Thursday Sep 7, 2006 #
Cycling (road) 57:00 [2] 25.0 km (26.3 kph)
Ride to work from West Midland. Pretty cold and windy but it was mostly tailwind so that is ok. Pretty easy ride.
Cycling (road) 1:04:00 [2] 25.0 km (23.4 kph)
Ride back to West Midland. Unfortunately the wind hadn't changed much from the morning so it was tough going.
Wednesday Sep 6, 2006 #
Running 43:20 [3] 8.7 km (4:59 / km) +100m 4:43 / km
shoes: ASICS Kayano XII
Usual lap of KP with Ivan and Ben Corry. Ben just got back from 7 weeks in Europe on Saturday and claimed to have only been for a few jogs in the last week but after an easy first half he picked up the pace and put about 100m on us through the botanic gardens. We managed to claw him back by the finish but it was hard work. I was feeling pretty tired, Rachel must have pushed me too hard yesterday. Left calf was pretty sore for the first half, not sure if it was the 2 hour run or the deep massage yesterday, at least it was feeling better by the end.
Tuesday Sep 5, 2006 #
Running long 2:00:20 [2] 19.5 km (6:10 / km) +550m 5:24 / km
shoes: ASICS GT2110
Darlington winery loop with Rachel. Left calf a bit tight early on but soon warmed up, still feeling it a little throughout the run but very mild. Heel getting a little sore towards the end but again pretty mild. Taped my right ankle for this run because some of the tracks are so rocky but the only problem I had was bending the toes up too far once on one of the steepest hills. Went hard up the powerline hill 5.58 (~700m/120 climb and much steeper in the middle) and Avalon winery hill 1.29 while Rachel went back the shorter flatter way. Didn't feel great going up the hills but seemed to recover from them ok.
Monday Sep 4, 2006 #
Cycling (road) 1:21:00 [2] 33.0 km (24.4 kph)
weight:70kg
Ride to work from Darlington. No rain this time but the roads were still wet so my bike which I cleaned yesterday is covered in sand again. Strong cold southerly winds, sitting on around 21km/h around the river.
Cycling (road) 1:23:30 [2] 33.0 km (23.7 kph)
Ride from work back to Darlington. Cold southerly winds still blowing hard. Tailwind about half the time but when it wasn't some of the flat sections were slower than riding up the hill. About 9.10 up the hill, I think that was pretty slow but I haven't timed it before.
Sunday Sep 3, 2006 #
Orienteering warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: VJ Integrator
Warm up run at Calophylla all in terrain. Tight spot low in left calf.
Orienteering race 1:16:33 [4] *** 11.8 km (6:29 / km) +330m 5:41 / km
spiked:19/23c shoes: VJ Integrator
State Series race at Calophylla. Started fairly well, taking time leaving controls when I needed to be accurate on compass (which was quite often). Still tending to leave controls with little more than direction and work out the rest on the way, lucky that almost always works in WA (probably why I do it). Lost time on a couple of controls in the flat areas even though I would have been within 10m of them on the first pass. All started to go wrong half way to 16 when I stepped on a rock crossing a creek through some green and jammed the front of my ankle by bending the toes up. Had to walk for a few minutes then started to jog deciding to take it easy to avoid hurting it again. Going down the hill from 18 to 19 stepped in a hole and rolled the ankle to the outside this time. Just starting to feel completely free in my movement again approaching 20 and rolled it again this time forwards and to the outside. Jog/walked very carefully for the last few short legs but still managed to hurt it again about 100m from the finish this time stepping on something with my heel and stretching it straight at the front. Hopped/walked to the finish. On the bright side the left achilles/heel didn't bother me much at all and I won by 44 minutes.
Saturday Sep 2, 2006 #
Running 30:00 [1] 5.0 km (6:00 / km)
weight:70.2kg shoes: ASICS Kayano XII
Warm up and down for WA sprint champs. A bit sore around Tib Post tendon in warm up.
Orienteering race 13:36 [4] *** 2.85 km (4:46 / km)
spiked:11/15c shoes: ASICS Kayano XII
WA sprint champs at Joondalup Education Precinct. Under instruction from physio to do enough to win and no more. Judged it perfectly winning by 2 seconds from Eoin. Didn't really intend to cut it that fine but basically I'm crap at sprint races at the best of times so going out without intending to race really hard means I'm pretty hopeless. I actually felt it was an ok race with just a couple of less than optimal but not dreadful route choices (partly due to the map being less than perfect). I wasn't consciously taking it easy but I certainly wasn't tired at all at the finish. Luckily I sped up a bit at the finish to look good where John was taking photos otherwise Eoin would have got me.
Friday Sep 1, 2006 #
Cycling (road) 1:08:00 [3] 33.0 km (29.1 kph)
weight:70.2kg
Ride to work from Darlington. Decided not to run today to give my achilles a bit of a rest and because I would struggle to fit in my 32 hours of work for the week. Started raining about 30 seconds after I started riding and never really stopped. Heaviest rain was at the start while I was coasting down the hill at around 55km/h with the rain hitting me in the eyes. Saw another guy from work (Andrew) in his car just before Barrack St so tried to race him to work (4-5km). Nearly stacked it going through the Barrack St intersection when my front wheel slipped on some wet leaves or something. Just missed the lights at UWA but still managed to beat Andrew to the door. Average speed just over 29km/h. I am not looking forward to putting my cycling gear back on for the ride home.
Cycling (road) 1:20:00 [2] 33.0 km (24.7 kph)
Ride from work to Darlington. Much drier this way but a bit cold with all the wet gear on, particularly towards the end. Very glad of the 39/25 today, used it all the way up the hill. I think it will be a while before I am ready to tackle Leithdale Rd.
Note
Went to the physio again today. Had a bit of ultrasound on my left calf followed by some massage and one acupuncture needle to get rid of the final knot. Had right ankle and left foot taped. Told to stretch heaps, get regular massage, drink at least 3L a day and take magnesium supplements.