Training Log Archive: CraigIn the 30 days ending Apr 30, 2009:
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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 | Th | |||||||||||||||||||||||||||||||
Thursday Apr 30, 2009 #
Running tempo 1:02:08 [4] 13.86 km (4:29 / km) +230m 4:08 / km
slept:6.3 weight:69.8kg shoes: Adizero Tempo
Out to Little Possums via rehab area, fence to Coppin Rd then home on the railway trail with a hard lap of the Strettle Reserve 1.05k loop (3:57) thrown in to add a bit of distance and increase my chance of injury. Legs generally still a bit sore but not tired.
Wednesday Apr 29, 2009 #
Running 59:19 12.3 km (4:49 / km) +170m 4:31 / km
shoes: Adistar Ride
Felt like a change so decided to try the old 7/8 surge course Gary Aitken had me doing 15 years ago. Intended to take the surges pretty easy but Ben made me work pretty hard on the first couple. Feeling pretty good by the end apart from a little calf tightness. Might try the 5/8 surges on Monday if Ivan is willing.
Tuesday Apr 28, 2009 #
Note
(rest day)
Knackered.
Monday Apr 27, 2009 #
Running 1:15:00 [2] 12.9 km (5:49 / km) +150m 5:30 / km
shoes: Adistar Ride
Easy run with Rachel and Erin from Erin's house out to Trigg and back. I was off the back from the start, caught up after 8.5 minutes but got dropped again at 20 minutes, used a fence crossing to catch up and then tried to cut corners a bit to stay in touch. Felt better in the second half and managed to keep up ok, probably because it was mostly downhill. Not as sore as I expected to be.
Sunday Apr 26, 2009 #
Running warm up/down 1:06:22 [3] 12.7 km (5:14 / km) +220m 4:49 / km
shoes: Adistar Ride
Warm up run from home to John Forrest with a little bit extra. Worked a bit harder up one of the hills to make a cyclist work hard to get past me. Obviously succeeded because he looked like he was trying to recover once he got about 100m ahead and I couldn't resist doing the repass when the track got a little rougher. Got down to 3:44/km on a moderate climb doing the repass, unfortunately for the cyclist it happened at about the 45 minute mark which is when I always seem to have a good patch.
Orienteering 55:41 [4] *** 8.4 km (6:38 / km) +290m 5:39 / km
shoes: Adidas Swoop Blue
H2 at John Forrest. Nice course. Got tired after 20 minutes and was a bit sloppy after that (felt like the carboshotz I had before starting ran out and I needed another one). Had to detour in the finish chute to get around a kangaroo that stood up tall and growled at me.
Note
Played about 2.5 hours of tennis (doubles). First game in about 2 years and I was predictably hopeless. Going to be sore tomorrow I suspect.
Had a bit of the same problem with my chest that I had towards the end of the Aquinas sprint. Feels a bit like my lungs are clogged up but also a bit like my heart is racing.
Had a bit of the same problem with my chest that I had towards the end of the Aquinas sprint. Feels a bit like my lungs are clogged up but also a bit like my heart is racing.
Saturday Apr 25, 2009 #
Event: NavDash 6 - Hale School
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Adizero Tempo
Many laps of the oval to warm up. First half was with Steve so faster than I would usually warm up then I ran an extra lap or two so I wouldn't start right after him. Then I ran a few more laps because the queue was getting a bit long. Ran a few more laps before deciding I'd better join the queue before it got any longer. I think I ran a warm down lap, can't really remember.
Orienteering race 15:55 [5] *** 3.82 km (4:10 / km) +60m 3:52 / km
shoes: Adizero Tempo
NavDash Hale. Another narrow victory through consistency. Not feeling as strong as I had been during the week but had a fairly clean run. Small misses on 1 and 16 and a poor route on 13. Thought 7 might have been South of the fence but remembered the preview saying we stayed inside the perimeter fence so assumed it must be North. Luckily for me Oscar hadn't read the preview so he tried to go South and handed me the win. I'm glad I have my excuse organised already for the State Champs at Oscar's school.
Friday Apr 24, 2009 #
Running 38:14 7.35 km (5:12 / km) +120m 4:49 / km
shoes: Nike Free 7.0
Easy rehab loop with a couple of sprints on the way home. Felt pretty quick on the sprints, particularly the second where I went past a dog walker so had to show off and then try to outrun the dog.
Thursday Apr 23, 2009 #
Running tempo 59:50 [4] 13.7 km (4:22 / km) +250m 4:00 / km
shoes: Adizero Tempo
Little possums via Martin Rd and back via the tip at a solid tempo. A bit tight in the calves and quads. Felt pretty good at times on the flatter sections but not so strong on the steeper climbs and not very smooth on the steeper descents.
Wednesday Apr 22, 2009 #
Running 46:56 [2] 8.7 km (5:24 / km) +100m 5:06 / km
shoes: Adistar Ride
Usual lap of KP with Ben. Fairly slow tonight as Ben was a bit stiff from the golf course handicap last night. I felt ok, had to keep looking over my shoulder to talk to Ben.
Tuesday Apr 21, 2009 #
Running hills 1:00:03 11.4 km (5:16 / km) +170m 4:54 / km
shoes: Adizero Tempo
3x1k gentle hills (~30m climb) on Moola Rd with jog back recovery + loop waiting for Rachel. Very easy warm up including measuring 1k course 4.6km 27min.
3x1k with 30m climb
3:51 (6:39 1.18k)
3:45 (7:01 1.25k)
3:35
Walk a bit then jog home 1.4k 8:12
Felt good but calves a little sore.
Really need to learn how to control my training so that I feel good when it counts instead of a week later.
3x1k with 30m climb
3:51 (6:39 1.18k)
3:45 (7:01 1.25k)
3:35
Walk a bit then jog home 1.4k 8:12
Felt good but calves a little sore.
Really need to learn how to control my training so that I feel good when it counts instead of a week later.
Monday Apr 20, 2009 #
Running 42:43 [3] 8.7 km (4:55 / km) +100m 4:39 / km
slept:6.8 weight:70.1kg shoes: Adistar Ride
Usual lap of KP with Ivan. A bit stiff and sore in places. Had patches of feeling sick and out of breath mixed with patches of feeling really strong so the pace was very uneven.
Sunday Apr 19, 2009 #
Running tempo 1:18:33 [4] 18.22 km (4:19 / km) +260m 4:01 / km
shoes: Adizero Tempo
Through the gauntlet out to Kep track, through Mundaring to Charles Rd on railway trail then home via fenceline track. Supposed to be a 90 minute run but I went a bit too fast. Intended to start easy then pick the pace up a bit once I warmed up if I felt ok but I felt quite good early so the pace was quite quick from the start. Pushed the last km a bit but was getting a bit tired by then so only managed 3:15.
Saturday Apr 18, 2009 #
Event: NavDash 5 - Aquinas College
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Adizero Tempo
Short warm up and very short warm down for NavDash.
Orienteering race 17:23 [5] *** 3.9 km (4:27 / km) +40m 4:14 / km
slept:6.8 weight:69.1kg shoes: Adizero Tempo
NavDash Aquinas. Fairly clean run, a few little hesitations here and there but nothing very significant. Felt as though I ran very hard but didn't feel very fast. Felt a bit unwell running back up the hill from 18 which may have been due to the large and unhealthy lunch shortly before starting or may have just been heart problems. Scraped in for the win by 12 seconds over Sten but Oscar will thrash me when he learns to count.
Friday Apr 17, 2009 #
Note
(rest day)
Up at 4am to fly home. Didn't feel like training by the time we got home.
Training starts again tomorrow with the Nav Dash.
Training starts again tomorrow with the Nav Dash.
Thursday Apr 16, 2009 #
Note
(rest day)
Feeling somewhat better but still not great and not motivated enough to try to run.
Wednesday Apr 15, 2009 #
Note
(sick) (rest day)
Must have been really sick because I decided not to have anything when we went to Mt Elephant pancakes for lunch.
Tuesday Apr 14, 2009 #
Note
(rest day)
Walked to City Park then Cataract Gorge and home with extended family. Covered about 8-9km including some steep hills pushing pram.
Starting to feel a bit sick.
Starting to feel a bit sick.
Monday Apr 13, 2009 #
Running warm up/down 8:00 [1] 1.0 km (8:00 / km) +50m 6:24 / km
shoes: Adidas Swoop II
Run to the start very slowly plus a couple of times up and down the hill. Felt pretty strong on the hill.
Orienteering race 48:24 [4] *** 8.23 km (5:53 / km) +200m 5:15 / km
shoes: Adidas Swoop II
Final day of Easter at Brookstead. I was looking forward to pushing hard today, trying to improve on yesterday and move up into the top 6. Felt slow and out of breath on the first couple but hit them cleanly and tried to tell myself I just needed to warm up more. Struggled up the hill to 3 feeling as though I was running on empty and got there just ahead of Piotr Czajkowski (6 minutes). I could hear Piotr coming up behind me quite quickly and hoped he was surging hard to try to latch on but I suspected from the way I was feeling that he was probably going to go past and he did. Feeling a bit negative for the rest of the course and not really pushing hard but navigating well enough to beat Piotr into most of the controls.
Lost a minute or two to Bryan Keely and Matt Parton who were just ahead of me at the start of the day and lost 10 and 30 seconds to Blair and Ryan Smyth who started the day less than 10 seconds behind so slipped to 10th overall with 15th on the day.
A disappointing end to Easter.
Lost a minute or two to Bryan Keely and Matt Parton who were just ahead of me at the start of the day and lost 10 and 30 seconds to Blair and Ryan Smyth who started the day less than 10 seconds behind so slipped to 10th overall with 15th on the day.
A disappointing end to Easter.
Sunday Apr 12, 2009 #
Running warm up/down 4:00 [1] 0.5 km (8:00 / km) +40m 5:43 / km
shoes: Adidas Swoop II
Did a little running earlier and leg felt good to start with but got worse as I went so just jogged slowly to the start as a warm up today to try to minimise the damage.
Orienteering race 1:29:07 [4] *** 15.5 km (5:45 / km) +480m 4:59 / km
shoes: Adidas Swoop II
Long day of Easter at Windfalls. Had a better day today. Didn't start very well but kept the mistakes fairly small and went pretty well apart from the first control and the one before the spectator control. Leg was a bit sore on the downhills but was fine the rest of the time so didn't slow me much at all. Finished 7th well ahead of 8th and fairly close behind 4th but a long way behind 3rd.
Almost had to jump over a wombat half way from 7 to 8, I think it was a bit scared, shaking like a leaf.
Almost had to jump over a wombat half way from 7 to 8, I think it was a bit scared, shaking like a leaf.
Saturday Apr 11, 2009 #
Running warm up/down 15:14 2.7 km (5:39 / km)
shoes: Adidas Swoop II
Warm up for Easter day 1 with 3 minutes of harder running near the end.
Orienteering race 42:12 [4] *** 6.56 km (6:26 / km) +200m 5:35 / km
spiked:10/15c shoes: Adidas Swoop II
Day 1 of Easter at Benbullen. Had a shocker today. Made my biggest mistake since 2006 Aus champs on the 4th control after some small mistakes and hesitations on the first 3. Punched 4 just behind Eoin who started 2 minutes after me and didn't catch him until he missed 5 slightly. Got out into the open heading to 7 and saw Blair who had started 4 minutes after me well ahead. Rest of the course was not too bad but felt slow and a bit inefficient at times. Lacked the motivation to really chase Blair hard and hurt my left thigh quite badly when I ran into the end of a log at full speed heading into 9. Still got close to Blair going into 11 but went a bit off course heading to 12 and spent the rest of the course trying to catch up again.
GPS shows I passed within 35m of 4 about 5 minutes before punching it. At the time I thought I might be going a bit high but actually passed below the control and then crossed a ride, powerline and long log pile without seeing them.
I was a bit surprised by how high Blair finished, I guess lots of people had problems today.
GPS shows I passed within 35m of 4 about 5 minutes before punching it. At the time I thought I might be going a bit high but actually passed below the control and then crossed a ride, powerline and long log pile without seeing them.
I was a bit surprised by how high Blair finished, I guess lots of people had problems today.
Running warm up/down 3:06 [1] 0.46 km (6:44 / km)
(injured) shoes: Adidas Swoop II
Attempted warm down. Limped about 500m before giving up and walking back. Leg started to feel stiff and sore as soon as I finished and wasn't improving on the warm down. Very sore attempting to walk up the steps into the house when we got home. I suspect I am going to be nowhere near 100% tomorrow which is disappointing as it is the only day I really cared about.
Friday Apr 10, 2009 #
Orienteering race 17:35 [5] *** 3.5 km (5:01 / km) +120m 4:17 / km
shoes: Adidas Swoop II
Easter Prologue, Deadman's Knob. Course with 4 loops and groups of 4 starting together. A bit demoralised to find myself already off the back of my group (Rob Walter, Piotr Cz, Neil Simson) the first time I looked up from my map despite feeling as though I was starting quite fast. Reasonably steady run but felt as though I was hesitating a lot and not running all that fast so a pretty normal sprint for me. Got my hopes up a bit when Rob was not for ahead of me on the final common section but it turned out to be a bad sign for him rather than a good one for me. Average sort of result in the middle of the field (about 18th I think).
On the positive side I had no soreness in my legs and I think I can probably go faster on the longer days to come.
On the positive side I had no soreness in my legs and I think I can probably go faster on the longer days to come.
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Adidas Swoop II
Fairly short warm up and down mostly jogging very slowly around the quarantine paddock both before the start and while waiting to do a drug test after finishing. First time I have had to do blood test as well as urine.
Thursday Apr 9, 2009 #
Running 20:50 [2] 3.6 km (5:47 / km)
shoes: Adistar Ride
Another failed attempt at a run. Tried to go for a nice easy loosener jog around Launceston after the midnight flight hoping to find all the soreness gone and regain a bit of confidence for Easter. Felt just as bad as yesterday so gave up and walked home after 20 minutes. Thought about trying to switch to M35 for Easter.
Wednesday Apr 8, 2009 #
Running 50:00 [1] 7.0 km (7:09 / km) +80m 6:45 / km
shoes: Adistar Ride
Tried to do the usual lap of KP after work but felt so awful that I took some big shortcuts and walked about half. Felt strong doing a couple of short efforts near the end but still stiff and sore.
Tuesday Apr 7, 2009 #
Running 45:30 [2] 7.35 km (6:11 / km) +120m 5:43 / km
shoes: Adistar Ride
Easy rehab loop with Rachel. Still a bit stiff and sore but not as bad as yesterday. Not as tired as last Tuesday.
Monday Apr 6, 2009 #
Running 20:00 [1] 3.2 km (6:15 / km) +60m 5:43 / km
shoes: Nike Free 7.0
Shuffled out towards Moola Rd and back via winery hill. Walked some of the hill. Lower calves very stiff.
Running 50:26 [2] 8.7 km (5:48 / km) +100m 5:29 / km
shoes: Adistar Ride
Usual lap of KP with Ivan very slowly. Calves sore for first half, hips worse in second half. Crossed paths with Terry about half way around and spent the rest of the run talking about him.
Sunday Apr 5, 2009 #
Event: Bridges Fun Run
Running warm up/down 21:10 4.1 km (5:10 / km)
slept:6.6 weight:69.7kg shoes: Adizero Tempo
Warm up for Bridges fun run. About 13 minutes of easy joggin on the grass followed by a 3min tempo effort on the first 800m of the course, jog back then a 30 second hard effort.
Running race 36:14 [5] 10.0 km (3:37 / km)
shoes: Adizero Tempo
Bridges Fun Run. Planned to start fast, try to tuck into a strong group into the wind on the South side and then come home hard. Started well according to plan, under 5k PB pace through 4k not feeling too bad and just hanging onto the back of a small group. Pace slowed in the 5th km into the wind and I felt I was recovering a bit at the back of the group but the pace had slowed to about 3:47/km for the first part of the 6th km so I went to the front and lifted the pace back into the 3:30s (this was a slightly sheltered section). Didn't take long before the group started to break up and a couple came past me. I tried to hang on but was struggling and lost contact when someone we were overtaking decided to switch sides of the path after the first two went past almost tripping me in the process. Really struggled from 6k-8k slipping out to 3:50/km before picking it up a bit over the causeway where I passed the guy I was racing at John Forrest last week. I knew the PB and sub 36 were not going to happen but with 1k to go I thought maybe I could still beat my time from Joondalup last year so I pushed the last km with the wind really hard and just got there.
A bit disappointing but not all bad. Calves sore as soon as I finished.
Splits from GPS
3:20
3:25
3:30
3:30
3:43 first 5k GPS 17:31 (5k marker 17:45)
3:38
3:50
3:49
3:41
3:26 second 5k GPS 18:26 (5k marker to finish 18:29)
0:16 (extra 86m)
A bit disappointing but not all bad. Calves sore as soon as I finished.
Splits from GPS
3:20
3:25
3:30
3:30
3:43 first 5k GPS 17:31 (5k marker 17:45)
3:38
3:50
3:49
3:41
3:26 second 5k GPS 18:26 (5k marker to finish 18:29)
0:16 (extra 86m)
Saturday Apr 4, 2009 #
Event: NavDash 4 - Minim Cove
Running 41:45 [2] 7.35 km (5:41 / km) +120m 5:15 / km
shoes: Adistar Ride
Easy rehab loop in the morning.
Friday Apr 3, 2009 #
Note
(rest day)
Bed was feeling too good.
Thursday Apr 2, 2009 #
Running intervals 59:00 12.1 km (4:53 / km) +100m 4:41 / km
shoes: Adizero Tempo
Warm up to Moola Rd then down railway to Glen Forrest oval plus one solid lap of the oval and a few run throughs.
1, 2, 3, 3, 2, 1 min efforts on the oval with 2min recoveries aiming for 3:30/km (extremely optimistic goal pace for bridges 10k).
1min @ 3:30/km, 2min rec @ 5:25/km
2min @ 3:36/km, 2min rec @ 5:18/km
3min @ 3:33/km, 2min rec @ 5:19/km
3min @ 3:27/km, 2min rec @ 5:09/km
2min @ 3:30/km, 2min rec @ 4:57/km
1min @ 3:25/km
First effort I started a bit fast and slowed down to 3:30 so next one I just ran relaxed for the first half but that was only 3:42/km so I picked it up in the second half. Next few efforts were more even paced but then I did the last one on the road and cycle path on the way home to see if it felt easier than on the grass. Started a bit easy and on first check pace was 3:47/km so I picked it up a bit but the next time I checked it showed 3:22/km. I think it was significantly easier than on the grass but a bit hard to judge with the uneven pace and short effort.
Don't think I'm likely to go sub 35 based on that but the PB of 35:44 may be within reach if I have a good day. Looks as though conditions will be good at least.
1, 2, 3, 3, 2, 1 min efforts on the oval with 2min recoveries aiming for 3:30/km (extremely optimistic goal pace for bridges 10k).
1min @ 3:30/km, 2min rec @ 5:25/km
2min @ 3:36/km, 2min rec @ 5:18/km
3min @ 3:33/km, 2min rec @ 5:19/km
3min @ 3:27/km, 2min rec @ 5:09/km
2min @ 3:30/km, 2min rec @ 4:57/km
1min @ 3:25/km
First effort I started a bit fast and slowed down to 3:30 so next one I just ran relaxed for the first half but that was only 3:42/km so I picked it up in the second half. Next few efforts were more even paced but then I did the last one on the road and cycle path on the way home to see if it felt easier than on the grass. Started a bit easy and on first check pace was 3:47/km so I picked it up a bit but the next time I checked it showed 3:22/km. I think it was significantly easier than on the grass but a bit hard to judge with the uneven pace and short effort.
Don't think I'm likely to go sub 35 based on that but the PB of 35:44 may be within reach if I have a good day. Looks as though conditions will be good at least.
Wednesday Apr 1, 2009 #
Running 49:21 [2] 9.1 km (5:25 / km) +100m 5:08 / km
shoes: Adistar Ride
Easy lap of KP with Ben.