Training Log Archive: CraigIn the 30 days ending Sep 30, 2018:
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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, 2018 #
10 AM
Orienteering race 55:05 8.15 km (6:45 / km) +75m 6:28 / km
ahr:155 max:169 shoes: Salomon Speedcross 4
Aus Relays M21E with Henry and Andries.
Mostly good run but blew 4 minutes on 17 (151). I think I was just one junction out on my first attempt but made bad decisions from there trying two incorrect directions without much thought before getting out to relocate and it was all very slow going. I was getting really tired by that stage which was probably a significant factor in the poor decision making. Found the last few legs really tough after that but struggled home to find my mistake hadn't cost us any places and we had snuck onto the podium in 3rd place. Didn't hang around to actually climb the podium because Liam was still feeling really sick.
Mostly good run but blew 4 minutes on 17 (151). I think I was just one junction out on my first attempt but made bad decisions from there trying two incorrect directions without much thought before getting out to relocate and it was all very slow going. I was getting really tired by that stage which was probably a significant factor in the poor decision making. Found the last few legs really tough after that but struggled home to find my mistake hadn't cost us any places and we had snuck onto the podium in 3rd place. Didn't hang around to actually climb the podium because Liam was still feeling really sick.
3 PM
Swim 1:16:52 5.7 km (13:29 / km) +17m 13:18 / km
ahr:89 max:163
Paddled down to the Murray river and back.
Saturday Sep 29, 2018 #
Event: AOC2018
12 PM
Running 10:22 1.75 km (5:56 / km) +3m 5:53 / km
ahr:146 max:174
Orienteering race 26:40 4.32 km (6:10 / km) +32m 5:57 / km
ahr:156 max:168 shoes: Salomon Speedcross 4
Aus Middle Champs at Crooked Straight near Renmark.
Not a brilliant performance but not too bad. Most significant mistake was about 30 seconds at 10, I think I'd just turned left more than I realised heading into the circle so was looking in the wrong direction. Lost a few seconds on 4 thinking it was going to be on the junction rather than the end of the watercourse. Got the control ok at 7 but misread the tracks a bit both going into and out of it so not as efficient as it could have been. Slow into 9 because I had thought it was going to be much closer to the cliffs above. I couldn't see any knolls below the cliffs so looked down, saw a control, tried to work out what it was on to help relocate and realised it was mine. Also hesitated for a few seconds at 408 just before the finish. Ended up 3rd behind Carsten and Eric.
Not a brilliant performance but not too bad. Most significant mistake was about 30 seconds at 10, I think I'd just turned left more than I realised heading into the circle so was looking in the wrong direction. Lost a few seconds on 4 thinking it was going to be on the junction rather than the end of the watercourse. Got the control ok at 7 but misread the tracks a bit both going into and out of it so not as efficient as it could have been. Slow into 9 because I had thought it was going to be much closer to the cliffs above. I couldn't see any knolls below the cliffs so looked down, saw a control, tried to work out what it was on to help relocate and realised it was mine. Also hesitated for a few seconds at 408 just before the finish. Ended up 3rd behind Carsten and Eric.
Tuesday Sep 25, 2018 #
5 PM
Running 37:14 6.61 km (5:38 / km) +37m 5:29 / km
ahr:136 max:175 shoes: Brooks Glycerin grey/blue
Walked Ruby home and then ran over to the showgrounds and back to check out bicycle parking and route options. Didn't need to because Jeremy has offered to drop us off and pick us up now anyway. Achilles pretty sore by the end.
Monday Sep 24, 2018 #
9 AM
Cycling 1:11:05 28.29 km (23.9 kph) +114m
ahr:116 max:155
Pretty gentle cruise out to Christchurch and back with an out and back to Beaton Park and finishing around KP. Bike could do with a bit of maintenance.
12 PM
Tennis 45:00 [1]
Liam's doubles partner pulled out injured this morning so with no need to head out to Kalamunda I had a little hit with Liam at OPTC before lunch instead. Liam complaining of sore back and arm but was still going to go it and play some more with Monty and Alastair after lunch.
Saturday Sep 22, 2018 #
1 PM
Orienteering race 52:21 6.15 km (8:31 / km) +306m 6:49 / km
ahr:162 max:179 shoes: Salomon Speedcross 4
WA middle champs at Bells Rapids.
Hot day, tough terrain, not fit. Figured my only chance of getting near the top was to have a clean run while everyone else stuffed up so I took the safer track options whenever possible. Don't think they were always the best options but they were good enough. Still bumbled around a bit on a few controls and couldn't make any sense of the map on the last few but didn't lose enough on any to make any real difference. Didn't want to try to push past Jennifer on the narrow track into the finish so tried the other branch but it wasn't going close enough to the right direction so had to cut back across and just ended up further behind. Finish didn't seem to be anywhere near where it was marked on the map. Ended up second, 10 minutes behind Henry and 10 ahead of Andries.
Hot day, tough terrain, not fit. Figured my only chance of getting near the top was to have a clean run while everyone else stuffed up so I took the safer track options whenever possible. Don't think they were always the best options but they were good enough. Still bumbled around a bit on a few controls and couldn't make any sense of the map on the last few but didn't lose enough on any to make any real difference. Didn't want to try to push past Jennifer on the narrow track into the finish so tried the other branch but it wasn't going close enough to the right direction so had to cut back across and just ended up further behind. Finish didn't seem to be anywhere near where it was marked on the map. Ended up second, 10 minutes behind Henry and 10 ahead of Andries.
Thursday Sep 20, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
6 PM
Tennis 30:00 [1]
Had a little hit with Liam just before dark while we were over at the school for the art exhibition. Ian and Colin turned the lights on just before we finished so we could have kept going but Liam seemed too tired to be getting much out of it anyway.
Tuesday Sep 18, 2018 #
5 PM
Running intervals 1:05:29 10.19 km (6:26 / km) +43m 6:18 / km
ahr:142 max:176 shoes: Brooks Glycerin grey/blue
Decided not to do intervals this week but didn't have anything better to do so thought I might as well go over and do the warm up. Somehow ended up doing the whole session so now I'm crippled again. 3x1k + 6x1min. Jogged the last few efforts when it was starting to hurt too much.
Sunday Sep 16, 2018 #
3 PM
Running 36:55 5.83 km (6:20 / km) +77m 5:56 / km
ahr:132 max:154 shoes: Brooks Glycerin grey/blue
Liam lost his semi so we got home early enough that I felt I had to attempt some training. Couldn't face cycling so tried a bit of a run in KP after dropping my towel and drink bottle off at the gym. Achilles wasn't too bad early but got pretty sore at about 17 minutes. Kept going for another 10 minutes but it wasn't getting better so I walked/jogged the rest of the way back to the gym.
Gym 1:30:00 [3]
Finished my run at the gym and did some weights and half an hour on the elliptical. Bench press 5x5 @ 40kg, squats 5x5 @ 70kg plus a bunch of other random stuff that I can't remember.
On the elliptical did 10 min pretty easy then increased the resistance every minute until I got to the maximum.
On the elliptical did 10 min pretty easy then increased the resistance every minute until I got to the maximum.
Thursday Sep 13, 2018 #
6 AM
Gym 45:00 [3]
weight:72.8kg
Pump with CC.
Wednesday Sep 12, 2018 #
Note
(rest day)
Had the time to go for a ride or something but not the motivation.
Tuesday Sep 11, 2018 #
5 PM
Running 34:20 6.26 km (5:29 / km) +3m 5:28 / km
ahr:142 max:164 shoes: Brooks Glycerin grey/blue
Achilles suffering a bit from the weekend but I decided I should hobble over to the ovals to at least get me outside for a bit. I knew it was going to be a Mona fartlek but thought maybe I would jog the efforts and walk the recoveries. Started slow and did a bit of backward running and side stepping in the recoveries because that had felt good in the warm up. Still felt bad and was considering stopping but I picked it up a bit instead and that felt a lot better. Just over 2k in the first 10min and just under 2.5k in the second.
Sunday Sep 9, 2018 #
9 AM
Orienteering warm up/down 9:21 1.52 km (6:09 / km) +25m 5:41 / km
ahr:117 max:144 shoes: Salomon Speedcross 4
Decided to do a shorter course and do a warm up this week after feeling so bad early last week. I had thought I would do the H3 but the H2 was only 5.7km and the extra distance was pretty flat so I decided I could probably handle that.
Orienteering 38:51 6.07 km (6:24 / km) +135m 5:46 / km
ahr:155 max:165 shoes: Salomon Speedcross 4
H2 at Marginata. I did feel significantly better through the early part of the course having done a warm up. It didn't seem to help me when I hit the hills later in the course though. No real mistakes today, just a few minor hesitations and inefficiencies. Achilles didn't like the hills much but survived to the finish.
4 PM
Tennis 1:00:00 [1]
Liam's arrangement to have a hit with Nicholas fell through so I ended up having another hit with him instead. I enjoyed it but I don't think my Achilles did. Need to get the radar out again, I'm sure he has added a few more km/h to his serve.
Saturday Sep 8, 2018 #
9 AM
Tennis 1:40:00 [1]
Liam McDowell is away at a tennis camp in Margaret River this weekend so I had to fill in. I needed a good hit myself anyway since I agreed to play Monday night pennants with Daniel and Zak over the summer.
Achilles didn't seem too bothered by it at the time but may feel it more tomorrow. Right hip was locking up a bit when sitting down afterwards.
Achilles didn't seem too bothered by it at the time but may feel it more tomorrow. Right hip was locking up a bit when sitting down afterwards.
Friday Sep 7, 2018 #
5 PM
Running 18:55 3.15 km (6:00 / km) +13m 5:52 / km
ahr:130 max:167 shoes: Brooks Glycerin grey/blue
Tried a little jog around the ovals after work but the Achilles seemed to be getting worse so I stopped after 3k and walked home.
Thursday Sep 6, 2018 #
6 AM
Gym 45:00 [3]
weight:72.1kg
Pump with CC. Had to run most of the way there and did some calf raises after getting home. Achilles did suffer a bit from Tuesday's effort but does seem to be recovering.
Tuesday Sep 4, 2018 #
5 PM
Running intervals 41:38 7.44 km (5:36 / km) +3m 5:35 / km
ahr:135 max:160 shoes: Brooks Glycerin grey/blue
Got home a bit early so decided to try to get to Rachel's intervals. Headed straight over to the start point and got there just before the intervals started but I didn't really feel ready to go so jogged around at the back with Wayne until his calf tightened up again. Joined Rachel and Paul on the next couple and felt better as I warmed up so tried to push the final 400m rep a bit harder but I think that might have been a mistake. Felt ok on the warm down but not so good after a bit of time to stiffen up.
Sunday Sep 2, 2018 #
Event: FootO 9 Gunapin Ridge East
10 AM
Orienteering 44:09 7.45 km (5:56 / km) +172m 5:19 / km
ahr:146 max:164 shoes: Salomon Speedcross 4
H2 at Gunapin.
Mostly clean run, little fumble on 8 after failing to see the 3 boulders on the edge of the circle and a hesitation mid leg on 15 after watching my compass spin leaving 14. Liam had a lot of trouble with his compass leading him astray there on the H3 too.
Achilles a little tender throughout and getting a little more sore towards the end. Felt really unfit early on but I think that was largely due to the lack of warm up. I did a little slow jogging watching Amy get started but my heart rate had dropped below 60 again before I started. Felt as though I pushed fairly hard but was definitely being a bit careful with my Achilles.
Walked around with Liam to collect half a dozen controls.
Mostly clean run, little fumble on 8 after failing to see the 3 boulders on the edge of the circle and a hesitation mid leg on 15 after watching my compass spin leaving 14. Liam had a lot of trouble with his compass leading him astray there on the H3 too.
Achilles a little tender throughout and getting a little more sore towards the end. Felt really unfit early on but I think that was largely due to the lack of warm up. I did a little slow jogging watching Amy get started but my heart rate had dropped below 60 again before I started. Felt as though I pushed fairly hard but was definitely being a bit careful with my Achilles.
Walked around with Liam to collect half a dozen controls.
4 PM
Tennis 1:30:00 [1]
I told Daniel I would play pennants with him & Zak this summer so I thought I should get some practice in. Played a little game in the service boxes with Amy, Liam & Rachel for a while then did some serving by myself. Liam has been trying to get me to fix up my service action so I need a lot of practice to get comfortable with it. Little break while Liam, Amy & Rachel finished a tie breaker then had Liam try to teach me to hit with more (some) topspin while Rachel hit with Amy. Finished with a proper hit with Liam and a bit of feeding him volleys and overheads after Rachel & Amy went home.
Saturday Sep 1, 2018 #
3 PM
Cycling 1:26:48 27.28 km (18.9 kph) +150m
ahr:108 max:163
Random roll around the western suburbs.