Training Log Archive: CraigIn the 30 days ending Sep 30, 2007:
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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 | Su | ||||||||||||||||||||||||||||||||||||
Sunday Sep 30, 2007 #
Running 1:16:30 [2] 13.28 km (5:46 / km) +230m 5:18 / km
shoes: ASICS Gel Nimbus VII 2
Longish run with Rachel, Erin and Ken from Post's house at Lake Gwelup. Out past Karrinyup Shopping centre, around most of the old Wednesday night Trigg loop and back. Ken turned around at St Mary's, I probably should have but I seemed to get through it ok. Taped the knee and it was ok apart from a very brief period about 2 minutes after starting. Right achilles was sore on and off the whole way but I'm starting to consider that to be normal. Started feeling an urge to run fast in the last 10 minutes but resisted.
Saturday Sep 29, 2007 #
Running 45:29 [1] 7.35 km (6:11 / km) +120m 5:43 / km
shoes: ASICS Gel Nimbus VII 2
Rehab loop, very slow. Knee sore early, right achilles sore at times.
Gym 40:00
Usual weights plus a warm up on the stairmaster and warm down on the treadmill. Something hit me in the calf when a guy stacked it trying to step onto the treadmill next to me without realising the person before him had left it running.
Friday Sep 28, 2007 #
Cycling 56:55 [2] 24.85 km (26.2 kph)
Ride to work from Woodbridge Lakes. Knee a bit sore.
Cycling 50:00 24.8 km (29.8 kph)
Ride home. Switched the bike computer to show average speed half way home and tried to get the average up from 26.7 to 30. Got close but a red light while doing about 40 on Gt Eastern Hwy ended my hopes. Peaked at 29.8 with about 500m to go.
Knee not really sore but not feeling quite right.
Did 200 reps on the ski trainer at the physio today. I think I need to increase the resistance but they haven't fixed the band I broke on Monday.
Knee not really sore but not feeling quite right.
Did 200 reps on the ski trainer at the physio today. I think I need to increase the resistance but they haven't fixed the band I broke on Monday.
Thursday Sep 27, 2007 #
Running tempo 54:44 9.7 km (5:39 / km) +150m 5:14 / km
ahr:125 max:152 shoes: ASICS Gel Nimbus VII
Fenceline 10k. Warm up 4k in 27:55 (yes it really was that slow) then 3x6min tempo (1.24k 135/146, 1.25k 145/151, 1.54k 145/152) with 3min recovery. Felt stiff and tired when I got up (too late to fit in gym) and that didn't change much during the run. Probably shouldn't have bothered trying to do the tempo efforts. Last time I did tempo efforts I had to keep backing off to keep the hr below 160, that wasn't a problem today.
Wednesday Sep 26, 2007 #
Running (treadmill) 30:00 [2] 5.6 km (5:21 / km)
shoes: ASICS Gel Nimbus VII
Easy run on the treadmill. Woke up very late so won't have time to run after work. Physio told me to avoid hils and loose surfaces which is pretty hard to do around here so I'll be trying to run on the treadmill a bit more for the next few weeks. Started with a bit of walking (not counted), slowly worked my way up to 12.5km/h and stayed there for 2nd half. Knee sore early and a bit stiff around achilles, particularly left side. Very difficult to do easy runs on the treadmill, hard sessions are much easier mentally.
Tuesday Sep 25, 2007 #
Running 48:46 [2] 8.55 km (5:42 / km) +160m 5:13 / km
ahr:132 max:142 shoes: ASICS Gel Nimbus VII 2
Easy long loop with Rachel plus a 240m loop back after Rachel's toilet stop. Knee sore for first 10 minutes and a bit stiff around both achilles. Feeling reasonably good by the end.
Gym 30:00 [0]
Monday Sep 24, 2007 #
Note
(rest day)
Did a session on the pro fitter at the physios, 100 times to each side with 2 black and one blue cords. Got a bit of a fright when the washer pulled off one of the resistance cords early on and sent me flying. Managed to stick the landing so pretty happy with that.
Sunday Sep 23, 2007 #
Orienteering warm up/down 9:02 [3] 0.97 km (9:19 / km) +80m 6:36 / km
shoes: VJ Integrator
Run to the start. Certainly got you warmed up quickly. I don't think I could have made it up at intensity 2, makes it pretty tough for the M/W75.
Orienteering race 1:32:07 [4] *** 10.55 km (8:44 / km) +470m 7:08 / km
spiked:17/21c shoes: VJ Integrator
WA Champs Day 2 at Mt Dale East. I expected it to be tough but I thought they would at least give us the option of staying out of the steep thick crap a lot of the time. Only one long leg with any choice but there were no good options and picking a good route was really down to luck as you couldn't tell how thick it was going to be from looking at the map. Spent most of the time on the Southern part of the map which was obviously mapped by Peter Komyshan rather than Alex Tarr and it really showed (you can clearly see the transition on the track the start triangle was on just from a quick look at the map). Lost about 1.5 minutes on 9 (I suspect it was on some unmapped rock just uphill from the rock I went to first). Poor route on 11 probably cost me another 1.5 minutes. A bit lucky on 13 where the boulder is nowhere near where it is shown on the map. Pretty happy with how well I stuck at it despite how crappy it was and I still felt reasonably good at the end apart from very sore feet. Caught Rhys (30 minutes) just before the end and beat Terry by 18 minutes so ended up with a comfortable margin of 22 minutes overall. Terry was actually pretty close to my pace but lost a lot of time on a few controls where the map was very dodgy. Winsplits suggest he would have been around 97 without time losses so if the maps are ok next week and he can recover in time I reckon he could take a few scalps at the Oceania Champs. That makes title number 10 for me, first one was in 1992 in my last year as a junior and this one is my first year as a veteran.
C • Congrats 11
Saturday Sep 22, 2007 #
Event: WA State Championships
Running warm up/down 9:45 [2] 1.68 km (5:48 / km) +50m 5:03 / km
shoes: VJ Integrator
Warm up run to start then down Dale Rd to Old Dale Rd and back to start running in terrain next to Dale Rd. Left heel and right achilles both really sore.
Orienteering race 1:02:07 [4] *** 8.94 km (6:57 / km) +300m 5:57 / km
spiked:15/15c shoes: VJ Integrator
WA Champs Day 1, Mt Dale. Pretty clean run, lost contact mid leg a couple of times but no problems finding the controls. I like to think I was running a bit within myself, I guess I'll find out if that is true tomorrow. Rhys (64:29) and Terry (66:15) much closer than I was expecting so I think I'll have to give it everything I've got tomorrow.
Friday Sep 21, 2007 #
Running 32:25 [1] 5.62 km (5:46 / km) +80m 5:23 / km
shoes: ASICS Gel Nimbus VII
Easy run to O'Connor Rd and back with some deviations from the usual route. Felt awful. Left heel and right achilles sore for the first 5 or 10 minutes then I ran out of energy, slowed to near walking pace and struggled the rest of the way. Tried to do 4x30s efforts on the way back but couldn't maintain the pace for 30 seconds even though I was only doing around 4min/km. Last couple of efforts were better (more downhill) but still really wanted to walk after them. Probably just from running too soon after breakfast but the legs did feel really heavy going up the stairs when I got to work.
Thursday Sep 20, 2007 #
Cycling 56:10 [2] 24.95 km (26.7 kph)
Usual ride to work from Woodbridge Lakes. Nice day for it.
Cycling 54:50 [2] 24.9 km (27.2 kph)
Ride back to Woodbridge Lakes. Right achilles a bit sore at times, particularly when spinning easily around the river with a strong tailwind after 10min warm up.
Wednesday Sep 19, 2007 #
Running 41:07 [2] 7.35 km (5:36 / km) +120m 5:10 / km
shoes: ASICS Gel Nimbus VII
Rehab loop in the morning real easy. Was feeling optimistic because achilles felt unusually healthy lying in bed but left heel and right achilles were sore for the first 10 minutes. Feeling quite ok by the end.
Tuesday Sep 18, 2007 #
Running tempo 45:00 8.75 km (5:09 / km) +160m 4:43 / km
ahr:139 max:161 shoes: ASICS Gel Nimbus VII
Ran from club sierra down railway trail to the first crossing of Mundaring Weir Rd and back. 2x5min tempo efforts with a 2min recovery on the way back (1.17km HR 149, 1.21km HR 157). I like tempo efforts, 4:15/km seems a nice pace to me. Got a bit wet coming back.
Gym 30:00 [0]
Straight after the run.
Monday Sep 17, 2007 #
Note
slept:6.9 weight:70.3kg (rest day)
Too lazy to get out of bed before 8:30 this morning.
Sunday Sep 16, 2007 #
Running warm up/down 6:27 [2] 1.14 km (5:39 / km) +15m 5:19 / km
shoes: Brooks Cascadia Pivot
Warm up for orienteering. Longest warm up I have done for a while because Penny offered to look after Liam while I ran at the same time as Rachel. Didn't want to overdo it.
Orienteering race 45:14 [5] *** 8.25 km (5:29 / km) +280m 4:41 / km
spiked:12/17c shoes: Brooks Cascadia Pivot
H2 at Ngangaguringguring. There was an H1 course offered but my legs can't handle more than about 50 minutes at the moment so I wasn;t going to risk 11.4km a week before the state champs. First 7 controls seemed to be all uphill and pretty easy apart from number 6 so I was buggered by the time I got to 7. Struggled around the rest of the course thinking about how I need to be careful to take it pretty easy on the first day next weekend. No real mistakes but aimed off a bit too much on the first and last controls and a bit of hesitation on 6, 12 and 15. Right achilles still a concern, feeling a bit stiff on the warm up and getting a little sore going up the hill to 13.
Saturday Sep 15, 2007 #
Running 51:56 [2] 9.15 km (5:41 / km) +150m 5:15 / km
shoes: ASICS Gel Nimbus VII
Easy pram run up railway trail to Charles Rd then back on Strettle Rd to Hardey Rd shops. Stopped for 3.35 to get bread and a paper then back home via railway trail and Bailey Rd. Ran all the way up Bailey Rd but the speed dropped to 7km/h. Liam slept most of the way. Achilles was sore when I got up this morning but felt fine running.
Friday Sep 14, 2007 #
Running tempo 44:56 9.1 km (4:56 / km) +150m 4:34 / km
shoes: ASICS Gel Nimbus VII
From Club Sierra down railway to Charles Rd, track through to rehab area and other end of Charles then track over to top of rock surface, explored between rehab area and waste transfer station a bit before heading back out to railway at Charles Rd. Did 2x8min tempo efforts (1.8km, 1.9km) with a 3min recovery after about 20min warm up. Achilles not great.
Gym 30:00 [0]
Pumping iron at the gym after running. Didn't do any bench presses.
Thursday Sep 13, 2007 #
Note
(rest day)
Paying for the longer run last night. Might have to beg Rachel for a massage tonight.
Wednesday Sep 12, 2007 #
Running 1:09:40 [2] 13.3 km (5:14 / km) +150m 4:58 / km
shoes: ASICS Gel Nimbus VII
On my own again this week so took my bag to the car first and ran from there. Didn't feel like running back past the office to go around KP again so decided to head the other direction and see if I could get to Reabold. Tried to kid myself that I would turn around early enough to get back in 50 minutes but really I knew I was going to go a bit longer than I should as once I got to Reabold there was no way I was going to head back without spending a bit of time on the trails there. Headed in at the South end of Perry Lakes Drive and went around the East and South sides of the pines before cutting through to the bridle trail to get back out to Challenge Stadium. Heels/ankles/achilles started to complain in the last 10 minutes. Still enjoyed the run despite the pain and guilty feelings. I think I have been missing the longer runs.
Tuesday Sep 11, 2007 #
Running intervals 47:10 9.64 km (4:54 / km) +150m 4:32 / km
shoes: ASICS Gel Nimbus VII
Warm up out to rehab area then across to railway trail at end of Charles Rd. 4x3min hard, 90sec easy on the railway trail out to Mundaring and back finishing at Club Sierra. Achilles feeling a bit better today, a little tender at times on the uphill parts of the efforts but fine on the warm up and warm down.
Gym 30:00 [0]
Weights after the run.
Monday Sep 10, 2007 #
Cycling 57:50 [2] 25.1 km (26.0 kph)
slept:7.5 weight:69.8kg
Easy ride to work from Woodbridge Lakes. Nice day.
Cycling 58:20 [2] 24.87 km (25.6 kph)
Ride home. A bit of a struggle at times. Right achilles sore for the second half.
Sunday Sep 9, 2007 #
Orienteering 1:17:30 [4] 10.3 km (7:31 / km) +400m 6:18 / km
shoes: VJ Integrator
State Series event at John Forrest. Tried to run seriously but the map is stupid and so am I so I eventually gave up. Achilles not feeling too flash and left heel a bit sore at times. A few little time losses early mostly just standing around trying to make sense of the map which is as good as you can hope for here but then lost about 4 minutes on 9 running straight past it to some rocks further up the hill. Was a bit slack reading the map approaching 13 but found the obvious features 50m from the control on either side and spent a few minutes searching in between before deciding I couldn't be bothered any more and jogging home. Feeling pretty sore jogging back on the tracks so I was pretty glad not to have to do the final loop.
Saturday Sep 8, 2007 #
Running 35:25 [3] 7.35 km (4:49 / km) +120m 4:27 / km
shoes: ASICS Gel Nimbus VII
Rehab loop. Felt surprisingly good (apart from my right achilles).
Friday Sep 7, 2007 #
Running tempo 46:43 9.4 km (4:58 / km) +200m 4:30 / km
shoes: ASICS Gel Nimbus VII
Run from Club Sierra out MTB loop and back past rehab area to railway trail. 5km warm up then 2x6min tempo with 4min recovery and 4:36 warm down. Legs felt ok on the flats but struggled on the hills (the efforts were mostly uphill). Right achilles stuffed, everything else ok.
Gym 30:00 [0]
After the run.
Thursday Sep 6, 2007 #
Cycling 57:15 [2] 25.15 km (26.4 kph)
Usual ride. Spring is here, got swooped twice by a magpie on the path near the west end of the bypass.
Cycling 50:15 24.85 km (29.7 kph)
Ride home. Felt reasonably strong (using both legs helps) so rode fairly solid. Saw a guy up ahead on the magpie path so made a bit of an effort to catch up. Sat on 36 for a while along Gt Eastern Hwy and realised he was still pulling away so tried to pick it up but kept drifting back down to 36. Got ahead by taking a faster route turning off the highway and pushed hard to keep it over 35 out past rosehill but he had no trouble catching up and sitting on my wheel. He came past me on the hill after the golf course and I had to work hard to stay on his wheel the rest of the way. My cycling still has a lot of room for improvement.
Wednesday Sep 5, 2007 #
Running 48:47 [2] 9.4 km (5:11 / km) +110m 4:54 / km
shoes: ASICS Gel Nimbus VII
Usual lap of KP in 45:20 plus run to car. Had to go it alone this week, not too unhappy about that because my legs felt heavy from the start and just got worse.
Tuesday Sep 4, 2007 #
Running intervals 48:30 9.2 km (5:16 / km) +150m 4:52 / km
ahr:139 max:170 shoes: ASICS Gel Nimbus VII
Ran from Club Sierra out Mundaring MTB loop then back on Martin Rd and through golf course to railway trail. 4x2min hard, 90 seconds easy along railway trail back to Coppin Rd and jog back to gym. Right knee a little sore a the beginning but didn't notice it much because the right achilles felt as though it was about to snap. All ok after the first 5 or 10 minutes apart from a bit of a twinge from the achilles near the end of the first hard effort.
Gym 30:00 [0]
Running 10:00 [2] 1.8 km (5:33 / km) +35m 5:04 / km
shoes: Mizuno Wave Nirvana
Run to Caltex at 7pm to pick car up after service. Almost forgot. Taped knee, didn't hurt at all apart from the tape pulling on the skin.
Monday Sep 3, 2007 #
Cycling 59:45 [2] 27.1 km (27.2 kph)
slept:7.1 weight:69.8kg
Ride to work from Woodbridge Lakes. Followed paths around the river again and didn't get lost this time. Knee sore all the way, fortunately there was a tailwind so I didn't have to put much pressure on it.
Cycling (single leg drills) 1:00:35 [2] 24.85 km (24.6 kph)
Knee sore.
Sunday Sep 2, 2007 #
Orienteering (Yetar Spring) 1:02:13 [3] 9.5 km (6:33 / km) +250m 5:47 / km
Training run at Yetar Spring mostly following Rachel. Right achilles pretty sore at the start but only lasted a few minutes, felt pretty good after that.
Saturday Sep 1, 2007 #
Running (pram) 48:00 [2] 8.3 km (5:47 / km) +110m 5:25 / km
shoes: ASICS Gel Nimbus VII
Easy run up the railway trail to Coppin Rd and back pushing Liam in the pram. Stopped at the playground in Mahogany Creek for a while so Liam could play on the swings and slide and feed some chooks. Felt quite good once warmed up.