Training Log Archive: CraigIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Running 52:19 [2] 9.5 km (5:30 / km) +100m 5:14 / km
shoes: Nike Pegasus Red
Easy lap of KP plus drills and strides with Ivan. Felt ok running but my heart was playing up for an hour or so after driving home. Put the heart rate monitor on for a while to see what was going on. It was mostly going up and down between 80 and 90 with occasional sudden drops to about 65 for a few seconds then back to 90 just as quickly.
Sunday Nov 29, 2009 #
Running long 1:30:00 [2] 15.95 km (5:39 / km) +400m 5:01 / km
shoes: Nike Pegasus Red
Old 90min loop but heading out on the 10k loop and added the pine hill deviation (100m climb in 400m) on the way back. A little weary for the first 5 or 10 minutes but felt pretty good after that, really good at times.
Saturday Nov 28, 2009 #
Event: Burrendah MetrO
Orienteering 34:56 [4] * 7.95 km (4:24 / km) +40m 4:17 / km
slept:6.7 weight:69kg shoes: Nike Pegasus Red
Metro Series at Burrendah. We were a bit late arriving as we hadn't checked where the start was so did a tour of the map looking for it. I thought it may have been Willeton Primary so we went there first but we drove past on the East side instead of the West and couldn't see anything there.
Pretty slow out of the start as I hadn't done any warm up and it took me a while to decide which way to head off. Headed for 12 first at the back of a bunch lead by Oscar. Watched most of them overshoot both 12 and 16 then headed for 3 on my own as nobody else seemed to have noticed how bad it would be to go from 3 to 7. Headed North from 3 then across to the NE corner before heading South. Left out the SE corner (11, 8, 20) and 19. Pretty much on my own once I left 16. Not feeling very good for the first half or so and I was feeling the heat a bit so didn't push too hard. Slowly started to feel better as I went and I was feeling pretty good as I floated past Juffy on the way to my last control. Snuck in 10 seconds ahead of fletch who ran 500m further than me. Coughed up a lot of green gunk after finishing but felt better for it.
Pretty slow out of the start as I hadn't done any warm up and it took me a while to decide which way to head off. Headed for 12 first at the back of a bunch lead by Oscar. Watched most of them overshoot both 12 and 16 then headed for 3 on my own as nobody else seemed to have noticed how bad it would be to go from 3 to 7. Headed North from 3 then across to the NE corner before heading South. Left out the SE corner (11, 8, 20) and 19. Pretty much on my own once I left 16. Not feeling very good for the first half or so and I was feeling the heat a bit so didn't push too hard. Slowly started to feel better as I went and I was feeling pretty good as I floated past Juffy on the way to my last control. Snuck in 10 seconds ahead of fletch who ran 500m further than me. Coughed up a lot of green gunk after finishing but felt better for it.
Friday Nov 27, 2009 #
Running 25:53 [2] 5.0 km (5:11 / km) +80m 4:48 / km
shoes: Nike Free 7.0
Easy 5k loop after a long sleep in (7am). A bit sore in a few spots to begin with but didn't last long and felt good otherwise. Feeling less sick again so I hope that means I didn't overdo it yesterday.
Note
Irregular heartbeat for half an hour or so while sitting at my desk after lunch today.
Thursday Nov 26, 2009 #
Running intervals 53:15 10.0 km (5:20 / km) +50m 5:12 / km
(sick) shoes: Nike Pegasus Red
Feeling a lot better today but still not right so I decided to do a short session trying to work on my speed a bit without stressing myself too much. About 4k warm up through KP then down to James Oval for some drills and sprints. Did 2 sets of 5x175m with 1min jog back recovery and 3min walk between sets.
31.55, 31.71, 31.41, 31.20, 29.50
28.40, 29.83, 28.65, 28.40, 27.65
Pace ranged from 3:01.2/km down to 2:38.0/km which seems ok but I did run them all with the wind. Feeling more limited by coordination than strength but I still think I may have worked a bit harder than I intended to. Probably should have walked all the recoveries but I wanted to get through it a bit quicker.
Legs felt good from the first step to the last.
http://connect.garmin.com/splits/19621310
31.55, 31.71, 31.41, 31.20, 29.50
28.40, 29.83, 28.65, 28.40, 27.65
Pace ranged from 3:01.2/km down to 2:38.0/km which seems ok but I did run them all with the wind. Feeling more limited by coordination than strength but I still think I may have worked a bit harder than I intended to. Probably should have walked all the recoveries but I wanted to get through it a bit quicker.
Legs felt good from the first step to the last.
http://connect.garmin.com/splits/19621310
Wednesday Nov 25, 2009 #
Running 57:05 [2] 11.0 km (5:11 / km) +100m 4:58 / km
(sick) shoes: Nike Pegasus Red
Easy lap of KP with Ben plus a few drills and strides on James Oval at UWA, so much nicer than the Glen Forrest oval. Almost went through a whole box of tissues at work today but felt good running, felt really light and quick doing the strides.
Tuesday Nov 24, 2009 #
Running 41:30 7.0 km (5:56 / km) +50m 5:43 / km
(sick) shoes: Nike Pegasus Red
Talked to Cam yesterday to tell him my tooth was all good so we rearranged the programme to do a harder session today. I was really looking forward to going a bit harder but overnight the cold I have picked up from Liam got much worse so I decided I'd better not do anything intense. Very frustrating. Jogged down to the oval with the measuring wheel to measure the track in preparation for some hard 400s over the next few weeks. Wore the gps as well for comparison. A 10m gap opened up early on but it didn't get any bigger and as the gps ticked over to 2km the wheel was on 2002m. Measured the athletics track as 373m and the cricket boundary at 420m then worked out the start points for 400m and 1km on the athletics track. Ran a couple of solid laps to see what the gps recorded and got 380m each time. I reckon the gps is accurate enough for the longer reps but for the fast 400s I'd like to know I'm running exactly the same distance each time.
Monday Nov 23, 2009 #
Running 44:56 [2] 8.03 km (5:36 / km) +120m 5:12 / km
shoes: Nike Pegasus Red
Rehab loop with a few drills and strides on Moola Rd on the way back. Feeling ok but not as good as the last couple of days.
Sunday Nov 22, 2009 #
Running long 1:21:31 [2] 15.43 km (5:17 / km) +250m 4:53 / km
slept:6.5 weight:68.9kg shoes: Nike Pegasus Red
Little Possums loop. Same as Tuesday but on my own and without the drink stop in Mahogany Creek. Felt pretty good.
Saturday Nov 21, 2009 #
Orienteering 36:33 [4] * 8.37 km (4:22 / km) +80m 4:10 / km
slept:6.9 weight:68.6kg shoes: Nike Pegasus Red
Metro Series Kings Park. Intending to take it pretty easy but I felt pretty good so it ended up being a pretty solid tempo run, probably close to half marathon pace. A bit of a mental battle before the start trying to overcome my fear of failure and talk myself into taking it seriously. Reasonably happy with my route in the end but I slightly overshot a number of corners early on while trying to plan my route. Disappointing turnout with the top 3 from last week all missing so had a comfortable victory. No issues with the tooth.
Running warm up/down 9:35 [2] 1.67 km (5:44 / km) +20m 5:25 / km
shoes: Nike Pegasus Red
Warm up 3:28, warm down 6:07.
Friday Nov 20, 2009 #
Running 26:55 [2] 5.0 km (5:23 / km) +80m 4:59 / km
slept:6.6 weight:67.7kg shoes: Nike Free 7.0
Easy 5k loop with a few drills and strides towards the end. Tooth socket got a bit sore about 7 minutes in but it didn't last very long, felt reasonably good after that. I think I'll run KP metro series tomorrow but probably won't push it too hard. I had a few irregular heart beats a couple of hours after having the tooth pulled so I'd rather not push the heart rate too high just yet.
My big flabby gut seems to be reducing a bit as my weight drops. I reckon I probably should make an effort to be under 67kg going into Easter.
My big flabby gut seems to be reducing a bit as my weight drops. I reckon I probably should make an effort to be under 67kg going into Easter.
Thursday Nov 19, 2009 #
Note
slept:5.7 weight:68.3kg (rest day)
Had yet another tooth ripped out yesterday. Weight a bit down due to skipping dinner last night. Might try an easy run tomorrow.
Wednesday Nov 18, 2009 #
Running 1:08:07 [2] 12.33 km (5:31 / km) +200m 5:07 / km
shoes: Nike Pegasus Red
An easy hour in the cold November rain except I was a little ambitious with my route choice so it took a bit more than an hour. Felt ok but the spring of yesterday was nowhere to be found.
Tuesday Nov 17, 2009 #
Running long 1:30:13 [2] 15.57 km (5:48 / km) +250m 5:22 / km
shoes: Nike Pegasus Red
Little Possums loop, with Rachel and Erin until Mahogany Creek where they went home the short way through Strettle Reserve. Felt really good today, calves still a bit sore but felt light and springy from the first step to the last.
Monday Nov 16, 2009 #
Running 49:33 [2] 9.3 km (5:20 / km) +100m 5:03 / km
shoes: Nike Pegasus Red
Easy lap of KP with a few drills and strides at the end with Ivan. Calves a bit tight early on but they soon loosened up and I felt pretty good after that.
Sunday Nov 15, 2009 #
Running race 17:32 [5] 5.0 km (3:30 / km)
shoes: Adizero Ace
WAMC Peninsula 5k race. Got a reasonably good start. Shane Scott came past early and I thought he would run the 10k at about my 5k pace so I tried to stay with him. Nearly got tripped up several times by a young guy (David Lazarus) running wide on all the bends going on and off the bridge. Got a bit confused about the course on the other side of the river because they had maps up with last years 5k route crossed out and a new route drawn in but they ended up using the same course as last year. I think I may have lost focus a bit because of this and dropped the intensity a little allowing David to open up a bit of a gap on me. Felt reasonably strong right to the finish but kept losing ground to the two in front of me and finished 3rd 5 seconds outside my track PB and 2 seconds outside my road PB. Pretty happy with the run and definitely feel I've got a bit of room to improve on that.
Hard to be sure of the splits with no km markers and poor gps reception but I think the halfway splits would have been about 8:37, 8:55 and km splits were roughly 3:22, 3:23, 3:38, 3:40, 3:26 which seems to confirm I slacked off in the middle.
Hard to be sure of the splits with no km markers and poor gps reception but I think the halfway splits would have been about 8:37, 8:55 and km splits were roughly 3:22, 3:23, 3:38, 3:40, 3:26 which seems to confirm I slacked off in the middle.
Running warm up/down 32:11 5.43 km (5:56 / km)
shoes: Adizero Ace
Warm up 15min easy with Rachel plus drills, strides and 400m at race pace.
Warm down 8:30 slow jog with Rachel.
Warm down 8:30 slow jog with Rachel.
Saturday Nov 14, 2009 #
Running 27:22 [2] 5.0 km (5:28 / km) +80m 5:04 / km
shoes: Nike Pegasus Red
Easy 5k loop. Feeling a bit flat but felt much better when I went a bit faster for a couple of short stretches near the end.
Friday Nov 13, 2009 #
Running 38:47 [2] 7.35 km (5:17 / km) +120m 4:53 / km
shoes: Nike Pegasus Red
Easy rehap loop in the morning. Right leg felt much better today, I took the orthotics out of my shoes but I'm not sure if that helped or it was the extra stretching I did before starting since I was on the late shift. About the same speed as yesterday but without doing 20min of tempo.
Thursday Nov 12, 2009 #
Running tempo 43:48 8.5 km (5:09 / km) +120m 4:49 / km
shoes: Nike Pegasus Red
Rehab loop with 20min at half marathon pace from O'Connor Rd. Very stiff and tired early, slightly better by the end. Managed about 4:45/km for the 12min of tempo out to the turn and back to O'Connor Rd and 3:59/km for the last 8min which is all flat or downhill. Felt ok doing the 6x100m strides at the end but I suspected I might be going slower than goal 5k pace (not that I have a specific goal) so I checked the pace on the second last and was pleased to find it was about 3:00/km.
Light rain most of the way but not enough to make it cool.
Light rain most of the way but not enough to make it cool.
Wednesday Nov 11, 2009 #
Running 1:00:00 [2] 11.2 km (5:21 / km) +100m 5:08 / km
shoes: Nike Pegasus Red
Usual lap of KP with Ben plus a loop through UWA to make up the hour. Feeling ok but got a little tight around the ITB area in the last 20 minutes.
Tuesday Nov 10, 2009 #
Running intervals 52:31 9.93 km (5:17 / km) +70m 5:07 / km
shoes: Adizero Ace
2 x (1k in 3:30, 1min rest, 400m in 77, 30sec rest, 400m in 77, 3min rest)
Pretty calm this morning and a nice chill to the air as I stepped out the door but it didn't last past the end of the driveway and the grass seemed a bit softer than usual.
Got the 1ks pretty right but did the 400s a little fast (74,76,74,75). The first 1k felt pretty hard but the second felt much easier, I kept thinking I was slacking off too much but actually ran a second faster. Must do a bit of hard running in my warm up on Sunday.
Right glute was much better today.
http://connect.garmin.com/splits/18424950
Pretty calm this morning and a nice chill to the air as I stepped out the door but it didn't last past the end of the driveway and the grass seemed a bit softer than usual.
Got the 1ks pretty right but did the 400s a little fast (74,76,74,75). The first 1k felt pretty hard but the second felt much easier, I kept thinking I was slacking off too much but actually ran a second faster. Must do a bit of hard running in my warm up on Sunday.
Right glute was much better today.
http://connect.garmin.com/splits/18424950
Monday Nov 9, 2009 #
Running 47:09 [2] 8.8 km (5:21 / km) +100m 5:04 / km
shoes: Nike Pegasus Red
Easy lap of KP with Ivan. Made a lame attempt at doing a few drills/strides in the last km. Speaking of lame, the right glute was not as bad as Sunday but still tingling a bit at times.
Sunday Nov 8, 2009 #
Running long 1:30:00 [2] 16.11 km (5:35 / km) +350m 5:02 / km
slept:6.4 weight:69.2kg shoes: Nike Pegasus Red
http://connect.garmin.com/activity/18255422
Out through the gauntlet and back on Atkins Rd. Not feeling too bad apart from the tingling sensation down the back of my right leg from the glute to the ankle every time my right foot hit the ground.
Out through the gauntlet and back on Atkins Rd. Not feeling too bad apart from the tingling sensation down the back of my right leg from the glute to the ankle every time my right foot hit the ground.
Saturday Nov 7, 2009 #
Running tempo 58:58 12.16 km (4:51 / km) +100m 4:39 / km
shoes: Nike Pegasus Red
20min warm up with Rachel then 20min at half marathon pace plus 6x1min at 5k pace with 1min jog recovery all on the railway trail through John Forrest.
Felt the best I have so far for a Saturday tempo run. The pace is not very meaningful given the nature of the course but my legs felt pretty good and I felt comfortable sitting on a heart rate around 160 which I have struggled to get to in previous weeks.
http://connect.garmin.com/activity/18180595
Felt the best I have so far for a Saturday tempo run. The pace is not very meaningful given the nature of the course but my legs felt pretty good and I felt comfortable sitting on a heart rate around 160 which I have struggled to get to in previous weeks.
http://connect.garmin.com/activity/18180595
Friday Nov 6, 2009 #
Note
(rest day)
Decided it was time to opt out of the optional 30min easy run.
Thursday Nov 5, 2009 #
Running 1:09:47 12.7 km (5:30 / km) +300m 4:55 / km
shoes: Nike Pegasus Red
A real struggle to get out of bed this morning, very stiff and tired. 35min easy out to Martin Rd then 35min build coming back. Tried to build more slowly this week as I think I've been going a bit too hard too early the last couple of times. Feeling reasonable by the end but I still wasn't going as fast as I thought.
http://connect.garmin.com/activity/18026555
http://connect.garmin.com/activity/18026555
Wednesday Nov 4, 2009 #
Running 1:00:00 [2] 10.3 km (5:50 / km) +120m 5:30 / km
shoes: Nike Pegasus Red
Struggled around KP on my own after work. Lucky Ben couldn't make it because I don't think I could have kept up, surprised I cracked 10k for the hour.
Tuesday Nov 3, 2009 #
Running intervals 1:02:42 13.12 km (4:47 / km) +50m 4:41 / km
shoes: Adizero Ace
7x1k with 90 second walk recovery. Supposed to be doing the 4th and 6th in 3:25 and the rest in 3:35 but I did the 5th and 7th faster instead because I kept thinking I was doing 8 reps. I was a bit disappointed when I remembered I was only supposed to do 7 because I was interested to see how I felt on the last one.
Felt so much better than yesterday it was amazing. How can you go from feeling crap running slowly at 5:30pm to feeling great running fast at 5:30am the next morning after less than 6 hours sleep? Must have been a really good massage Rachel gave me last night.
No problem at all to hit the target times today and running the 6th in 3:32 felt like a recovery jog after doing the 5th in 3:22.
http://connect.garmin.com/splits/17851644
Felt so much better than yesterday it was amazing. How can you go from feeling crap running slowly at 5:30pm to feeling great running fast at 5:30am the next morning after less than 6 hours sleep? Must have been a really good massage Rachel gave me last night.
No problem at all to hit the target times today and running the 6th in 3:32 felt like a recovery jog after doing the 5th in 3:22.
http://connect.garmin.com/splits/17851644
Monday Nov 2, 2009 #
Running 46:51 [2] 8.7 km (5:23 / km) +100m 5:06 / km
shoes: Nike Pegasus Red
Easy lap of KP except it didn't feel all that easy to me. Tired and very tight down the back of the right leg starting in the glutes and going right down to the heel. No separate drills/strides but did a few little bits here and there on the way around trying to free up the right leg.
Sunday Nov 1, 2009 #
Running long 1:30:00 [2] 15.95 km (5:39 / km) +350m 5:05 / km
shoes: Nike Pegasus Red
Old school 90min loop inc to top of Charles Rd and another little deviation to make it long enough. Started at 5:30am and it was bloody freezing for the first half (Bickley was 6.6°C with a 50km/h easterly, apparent temp -0.9°C). Quite nice once I turned with the wind and got into the shelter of the steeper hills.
http://connect.garmin.com/activity/17641887
http://connect.garmin.com/activity/17641887