Training Log Archive: CraigIn the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
5 AM
Running 1:09:45 [2] 12.46 km (5:36 / km) +78m 5:26 / km
shoes: Nike Free 3.0 Flyknit Orange
Felt good for about the first 30 seconds this morning before reverting to the expected stiff and tired which lasted for the rest of the run. Didn't take a headlamp so I started out down through UWA to the river to stay in the light then around KP and back past the IGA to get some bread. Outside of right ankle feeling a bit dodgy.
Wednesday Apr 29, 2015 #
6 AM
Running 1:14:43 [3] 14.43 km (5:11 / km) +215m 4:49 / km
shoes: Nike Free 3.0 Flyknit Orange
Woke up at 10 to 5 but didn't get up until 10 to 7, partly just tired and partly due to lots of ectopics.
Slow start up the hill then did a lap of GA's old 5/8 +/- surge course at a stronger but still quite conservative effort. Wasn't intending to put in a proper 5/8 +/- effort but felt as though I was going ok by the end. Still don't really know what GA meant by 5/8 effort but I think that was kind of the point. Thinking of making this a semi-regular tempo loop where the efforts are a strong tempo effort and the recoveries a relaxed tempo effort.
Stopped at Rosalie Park for a while to watch the kids start their cross country time trial. Had quite a few ectopic beats during the run but nothing sustained.
Slow start up the hill then did a lap of GA's old 5/8 +/- surge course at a stronger but still quite conservative effort. Wasn't intending to put in a proper 5/8 +/- effort but felt as though I was going ok by the end. Still don't really know what GA meant by 5/8 effort but I think that was kind of the point. Thinking of making this a semi-regular tempo loop where the efforts are a strong tempo effort and the recoveries a relaxed tempo effort.
Stopped at Rosalie Park for a while to watch the kids start their cross country time trial. Had quite a few ectopic beats during the run but nothing sustained.
Tuesday Apr 28, 2015 #
5 AM
Running 1:00:03 [3] 11.55 km (5:12 / km) +15m 5:10 / km
shoes: Nike Free 3.0 Flyknit Orange
Laboured effort around the river. Had about an hour until Rachel left for work so I headed to the river in the hope of getting close to 12km done in that time. Only had about 10 minutes between being asleep and starting to run and it felt as though my body was still asleep so the first km was slow. I tried to start picking it up hoping to work the average pace down under 5min/km but it wasn't happening. I think I should have set the alarm for 5:00 instead of 5:15 so I could relax and take my time to warm up.
Monday Apr 27, 2015 #
8 AM
Running 1:09:20 [2] 12.54 km (5:32 / km) +103m 5:19 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Started with Rachel but she was just doing a short warm up for some intervals and I definitely wasn't interested in doing any intervals so I was on my own after about 15 minutes. It still helped to get me started and I felt pretty comfortable for the rest of the run just taking it easy.
Sunday Apr 26, 2015 #
10 AM
Orienteering race 58:41 10.01 km (5:52 / km) +259m 5:11 / km
shoes: Inov-8 X-Talon 212 b
H1 at Yetar Spring. Thought about doing a shorter course but the H1 looked more interesting and I thought the competition would be more interesting too. Tried to keep the distance down by doing no warm up and just starting very easily. Hit everything pretty cleanly and tried to just cruise around all the way but still ended up feeling as though I was working fairly hard at times.
Saturday Apr 25, 2015 #
7 AM
Running long 1:51:37 [2] 18.07 km (6:11 / km) +319m 5:41 / km
shoes: Nike Free 3.0 Flyknit Orange
Long slow run with Rachel from Bailey Rd in Glen Forrest. Went out to Little Possums then onto the 90min loop and finishing up Charles Rd. Nice easy pace and felt pretty comfortable all the way. Rachel had a big stack at about 13k approaching the creek crossing before the climb up to Charles Rd. I heard her foot catch so turned in time to see it happen but couldn't do anything to help. Fair bit of skin off both knees, particularly the right one so she had an impressive stream of blood down to the ankle by the end. Didn't seem to slow her down though.
Plan was to do 84km this week so I might have to run the H4 tomorrow.
Plan was to do 84km this week so I might have to run the H4 tomorrow.
Friday Apr 24, 2015 #
6 AM
Running 1:07:24 [2] 12.02 km (5:37 / km) +125m 5:20 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP. A bit tight in the calves to begin with but loosened up reasonably quickly and felt as though I was moving slowly but easily after that. Had a period in the middle where the lower right lateral hammy was feeling a bit tight but that loosened up again after a while and I was feeling reasonably good by the end. Crossed paths with Liam on the broadwalk as he was doing school cross country training.
Thursday Apr 23, 2015 #
6 AM
Running 1:01:24 [3] 12.63 km (4:52 / km) +135m 4:37 / km
shoes: Nike Free 3.0 Flyknit Orange
Got to sleep in until 6am and run without the headlamp but it was still a little hard to get going. Stayed mostly on firmer surfaces apart from a couple of downhills today. Saw Ray Lampard run past just before I hit the Thomas St path at about 5k so I put in a bit of a surge to catch up. He turned off just after I caught him but I kept the higher effort going for most of the rest of the run. Felt good in patches but struggled a bit on some of the climbs.
Wednesday Apr 22, 2015 #
5 AM
Running 1:05:48 [3] 13.33 km (4:56 / km) +113m 4:44 / km
shoes: Nike Free 3.0 Flyknit Orange
Rosalie run including run to the start and an extra lap of Rosalie Park at the end to get the distance up. Feeling much more stiff and sore from Monday night tennis this morning but it didn't actually feel too bad once I started running. Ran up to the war memorial with Simon and back with James. Both times we seemed to end up well ahead of the main group but without ever running particularly fast. I was struggling a bit up the hills and made Simon wait for me rather than pushing to keep up.
Tuesday Apr 21, 2015 #
5 AM
Running 1:10:06 [2] 12.12 km (5:47 / km) +123m 5:30 / km
shoes: Nike Free 3.0 Flyknit Orange
Did set the alarm this morning but got up before it went off and started running at 5:13am. I knew I was going to be stiff and tired after tennis last night so I didn't want to feel rushed. I was tired and I was slow but I wasn't as sore as I thought I would. Got it done but I did keep wondering if I should have given myself an easier day and waited until the evening. Little deviation at the end to find out who it was doing intervals on Rosalie Park. It was Mike Gee from pursuit coaching. I think his dad used to refer most of the patients to Cambridge pain management when Rachel worked there.
Monday Apr 20, 2015 #
5 AM
Running 54:20 [3] 11.08 km (4:54 / km) +11m 4:53 / km
shoes: Nike Free 3.0 Flyknit Orange
Didn't set an alarm so I didn't get up until Rachel's alarm went off at 5:35 and then took 10 minutes to get going so was feeling a bit of time pressure. Went around the river for more light and to try to get more distance done in the limited time. Still glad to have a headlamp for the first half an hour and still didn't seem to have much speed for the effort I was putting in.
Pretty sure I passed a couple of Hewitt boys down by the river and then Nic Earner a little bit later. I thought it was Ben and Dan I saw by the river but then I crossed paths with Dan much closer to home so maybe it was Ben and Tim I saw earlier or just someone else with a similar running style. I don't know them well and it was still pretty dark then.
Pushed the pace a bit more towards the end and made it back at about 6:40am but I think I could have relaxed a bit as I didn't see any sign of the kids until after I'd had a good stretch.
Pretty sure I passed a couple of Hewitt boys down by the river and then Nic Earner a little bit later. I thought it was Ben and Dan I saw by the river but then I crossed paths with Dan much closer to home so maybe it was Ben and Tim I saw earlier or just someone else with a similar running style. I don't know them well and it was still pretty dark then.
Pushed the pace a bit more towards the end and made it back at about 6:40am but I think I could have relaxed a bit as I didn't see any sign of the kids until after I'd had a good stretch.
7 PM
Tennis 1:50:00 [1]
Pennants training. One set of doubles with Woody against Ian and Stephen which we won 7-6 and one set of singles against Stephen which I won 7-5. Good standard of play all around which made it good fun. I played much better than I expected to.
Sunday Apr 19, 2015 #
9 AM
Running 58:14 [2] 10.73 km (5:25 / km) +96m 5:12 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP in the late morning sunshine. Getting a little warm for comfort but still pretty nice. Very busy up the top and around the playgrounds, quite hard to cross the internal roads. Feeling a little weary but pretty comfortable just cruising around slowly. Nice to be pain free again, only taken 5 weeks of running every day.
Saturday Apr 18, 2015 #
1 PM
Running warm up/down 16:36 [2] 3.0 km (5:32 / km)
shoes: Nike Free 3.0 Flyknit Orange
Many laps of the oval to warm up for the relays. Not feeling very energetic, pretty standard for early afternoon.
Orienteering race 16:23 [5] 3.41 km (4:48 / km) +46m 4:30 / km
shoes: Nike Free 3.0 Flyknit Orange
WA relays at Hale school. Running 2nd and 4th legs with tRicky running 1st and 3rd. tRicky came in with about a 30 second lead over Cameron who was running with Sten and had the same first leg as tRicky so was able to tail him most of the way around. I figured Sten and tRicky would be pretty close so I needed to match Cameron which would be tough if he was able to follow tRicky.
It was very disconcerting to pick my map up and find the first control was the opposite direction to where I had seen everyone go from the mass start so I spent most of the first leg checking that I wasn't misreading something. I think this contributed to my confusion when rounding building corners into the first couple of controls and running into mulched areas that looked as though they could be out of bounds gardens. Both were mapped as rough open scattered trees but I hesitated for quite a while trying to make sure it was ok to cross. Rest of the course was pretty smooth but I didn't feel fast and Rachel beat me on a long section of simple straight running legs. Came into the changeover a couple of seconds behind Sten.
It was very disconcerting to pick my map up and find the first control was the opposite direction to where I had seen everyone go from the mass start so I spent most of the first leg checking that I wasn't misreading something. I think this contributed to my confusion when rounding building corners into the first couple of controls and running into mulched areas that looked as though they could be out of bounds gardens. Both were mapped as rough open scattered trees but I hesitated for quite a while trying to make sure it was ok to cross. Rest of the course was pretty smooth but I didn't feel fast and Rachel beat me on a long section of simple straight running legs. Came into the changeover a couple of seconds behind Sten.
Orienteering race 16:16 [5] 3.43 km (4:45 / km) +42m 4:28 / km
shoes: Nike Free 3.0 Flyknit Orange
I thought tRicky had been able to stretch the lead out a bit more on his second leg but I knew Cameron was still reasonably close so Sten was going to be within striking distance.
I had a smoother run with just one very minor route choice error on 9 but when I crossed paths with Sten before the final loop I thought he was slightly ahead of where we crossed on my first run so I knew it was going to be tight. I hoped I had a shorter final loop this time but tried to push it harder anyway and I was looking left and right constantly when I ran across the oval to the final 3 controls. Didn't see Sten until I left my second last control and I was relieved to see he was heading for that control too because on the first course he got past me when his course went directly across to the last. Sprinted the last leg anyway to make sure but I had a comfortable margin of 23 seconds. Heart took a while to calm down after the finish.
I had a smoother run with just one very minor route choice error on 9 but when I crossed paths with Sten before the final loop I thought he was slightly ahead of where we crossed on my first run so I knew it was going to be tight. I hoped I had a shorter final loop this time but tried to push it harder anyway and I was looking left and right constantly when I ran across the oval to the final 3 controls. Didn't see Sten until I left my second last control and I was relieved to see he was heading for that control too because on the first course he got past me when his course went directly across to the last. Sprinted the last leg anyway to make sure but I had a comfortable margin of 23 seconds. Heart took a while to calm down after the finish.
Running warm up/down 6:17 [2] 1.01 km (6:14 / km) +1m 6:12 / km
shoes: Nike Free 3.0 Flyknit Orange
Friday Apr 17, 2015 #
7 AM
Running 55:45 [2] 10.81 km (5:10 / km) +125m 4:53 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy lap of KP mostly on sand and grass. Legs felt pretty good from the start. Tried to save it for tomorrow but not sure if I succeeded.
Thursday Apr 16, 2015 #
6 AM
Running 52:26 [2] 10.0 km (5:15 / km) +101m 4:59 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy lap of KP, mostly on sand. Both calves a bit tight early on, otherwise felt quite good. Left calf loosened off more than the right but at least I didn't notice any of the tightness around the right fibula that I had yesterday. Saw Erin and Kev again, looking a bit lonely.
Wednesday Apr 15, 2015 #
6 AM
Running 1:05:05 [3] 13.23 km (4:55 / km) +110m 4:43 / km
shoes: Nike Free 3.0 Flyknit Orange
Legs felt reasonable from the start (almost broke 6min for the first km) so I tried to keep the pace a bit more solid today. Thought about going around the river but I didn't want to do too much on hard surfaces so I stayed in KP instead and stuck mostly to sand and grass. Saw the Rosalie group up near the war memorial and thought about joining them but Nic, Dan and Kate seemed to be pushing the pace a bit at the front so I decided it was safer to steer clear. Getting a bit tight around the head of the right fibula in the second half.
Tuesday Apr 14, 2015 #
5 AM
Running 52:18 [2] 9.47 km (5:31 / km) +83m 5:17 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy lap of KP. Feeling pretty stiff and tired to begin with but improved a bit by the end. Saw Erin and Kev setting up for pilates in the park but didn't stop to chat.
Monday Apr 13, 2015 #
6 AM
Note
weight:69.2kg
5 PM
Running 1:07:34 [2] 12.14 km (5:34 / km) +129m 5:17 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP. Short loop with Rachel first then a longer loop on my own. Felt good for the first loop but started to feel a bit tired and tight down the outside of the right leg on the second loop.
Sunday Apr 12, 2015 #
6 AM
Running 51:34 [3] 9.82 km (5:15 / km) +105m 4:59 / km
shoes: Nike Free 3.0 Flyknit Orange
Steady lap of KP. Intended to make it an easy lap but for some reason it felt more comfortable to be pushing a little bit. Tried not to push too hard. Calves pretty tight.
Saturday Apr 11, 2015 #
6 AM
Running 1:21:06 [3] 15.51 km (5:14 / km) +98m 5:04 / km
shoes: Nike Free 3.0 Flyknit Orange
Ran over to Claisebrook Cove for parkrun thinking I would do parkrun with Amy but she decided she would rather just go to the playground. I wasn't too upset. Liam ran a PB of about 28:40 which was a bit of a surprise as he has hardly been for a run since Oceania champs. I think he could knock a few minutes off that pretty quickly if he starts going to cross country training.
2 PM
Tennis 1:00:00 [1]
Orange ball with Liam at the Rokeby Rd courts. Had some good rallies.
Friday Apr 10, 2015 #
7 AM
Running 28:58 [2] 5.01 km (5:47 / km)
shoes: Nike Free 3.0 Flyknit Orange
Jogged a few laps of Rosalie Park. Wasn't feeling up to much and it was warm enough that it was nice to be out on the ovals exposed to a bit of rain and wind to keep cool. Feeling better by the end but I stayed in bed too long to be able to extend it any further.
Thursday Apr 9, 2015 #
5 AM
Running 55:00 [2] 9.63 km (5:43 / km) +58m 5:33 / km
shoes: Nike Free 3.0 Flyknit Orange
Slow run down through UWA to Pelican Point and back up through KP. Feeling more stiff and tired today but getting a bit better by the end.
Wednesday Apr 8, 2015 #
7 AM
Running 50:35 [2] 8.38 km (6:02 / km) +93m 5:43 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with Rachel. Felt better than I expected. Last night's rollering, stretching and tennis ball massage session in front of TV must have paid off.
Tuesday Apr 7, 2015 #
4 PM
Running intervals 1:23:35 14.2 km (5:53 / km) +60m 5:46 / km
ahr:128 max:165 shoes: Nike Free 3.0 Flyknit Orange
Took advantage of a child free evening to join Lauren's group for an interval session at McGillivray. Session was 600, 800, 1000, 800, 600 with ~90 sec slow jog recovery + 4x150 with walk back. Managed to stick with Nera and Barts through the first 2 efforts but after taking a turn leading on the 1k I struggled on the last 2 efforts and dropped back 5-10 seconds. Still struggling a bit on the first of the 150s but feeling quite good by the last. Run home felt a long way and we walked the last few minutes. Going to be sore tomorrow.
Monday Apr 6, 2015 #
5 PM
Running 47:13 [2] 8.34 km (5:40 / km) +131m 5:15 / km
shoes: Nike Free 3.0 Flyknit Orange
Spent the day at Adventure World then headed up to Lois & Rob's house for a bbq and to leave the kids for a few days. Got there about 5pm so had time to squeeze in a run before dinner. Thought I could just follow Rachel around but she made me go it alone. Felt kind of springy yet stiff and tired at the same time. Sort of felt as though I could have run fast if I wanted to but I needed to take it easy and wasn't really comfortable at an easy pace.
Sunday Apr 5, 2015 #
7 AM
Running 31:14 [2] 5.33 km (5:52 / km) +26m 5:43 / km
shoes: Nike Free 3.0 Flyknit Orange
Another progression run but this time my fastest km was 5:32. Calves a bit tight but achilles not too bad.
Saturday Apr 4, 2015 #
9 AM
Running 1:13:52 [3] 14.61 km (5:03 / km) +78m 4:56 / km
shoes: Nike Free 3.0 Flyknit Orange
Feeling stiff, sore, tired and unsure what to do as I set out. Decided to head for the river through the hospital to keep it as easy as possible to begin with. After crossing Aberdare Rd I decided to switch on the 1k auto lap and try to make each km a little faster than the one before. Still wasn't really sure how far I was going to go but by the time I got down to the river I had kind of realised I would at least keep going until I got under 4min/km regardless of how it felt. Ended up finishing with a 3:55 and 3:46 out towards the brewery and headed home via kokoda which wasn't really the best way of recovering.
11 AM
Tennis 1:30:00 [1]
With Liam on the grass. I beat him comfortably both right handed, he thrashed me with me left handed, I won 10-8 both left handed.
Friday Apr 3, 2015 #
8 AM
Running 1:01:01 [2] 11.0 km (5:33 / km) +110m 5:17 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Calves feeling pretty stiff and generally a bit tired from two days running a bit faster on hard surfaces. Right achilles a little tender but not too bad.
Thursday Apr 2, 2015 #
12 PM
Running 42:31 [3] 8.34 km (5:06 / km) +88m 4:51 / km
shoes: Nike Free 3.0 Flyknit Orange
Lunchtime lap of KP with Rachel. Rachel pushing the pace and I was finding it pretty hard work up the hills. Virtually pain free which was a nice change but still feeling a bit stiff and not really flowing well.
Wednesday Apr 1, 2015 #
5 PM
Running 36:10 [3] 7.71 km (4:42 / km) +68m 4:30 / km
shoes: Nike Free 3.0 Flyknit Orange
Quick loop in KP after work. Ended up pushing the second half a bit harder than I intended. Energy levels were good but never really felt smooth.