Training Log Archive: CraigIn the 30 days ending Nov 30, 2019:
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Saturday Nov 30, 2019 #
4 PM
Running warm up/down 11:12 1.53 km (7:18 / km)
ahr:114 max:144 shoes: Solar Glide Blue
Warm up jog/walk in the hope that this would loosen me up enough to be able to run continuously for the race.
Orienteering race 32:18 6.91 km (4:41 / km) +1m 4:40 / km
ahr:160 max:171 shoes: Solar Glide Blue
Leeming Metro Series.
I'd seen 115 on my warm up and knew it would have to be close to the edge of the map. From a quick glance at the map it seemed a reasonable option to start which would give me a few minutes of straight running to do some planning. Sten started the same way so I was following him until 101 where I had to make a decision. I wasn't sure if you could get through to 122 and the way Sten was heading along the fence didn't look great so I thought I would try cutting the corner to the path but that looked even worse so I backed out and headed out the road to 104. I thought this had really cost me when I saw Sten heading into 104 as I ran out but it actually worked in my favour as it gave me time to work out there were close controls at the West end so I could afford to skip an extra control early. I kept looking behind expecting Sten to catch me but 105-111 was slow for him so I didn't see him until I came into 123 5 seconds behind him.
I was fairly sure we would have the same route to the finish so I needed to outrun him to beat him. I was staying close enough that I thought it might be possible to catch him if I put in a really hard surge but I really didn't want to hurt any more and I knew that if I used my sprint to catch him then I wouldn't have anything left to go again so it would all be for nothing anyway. In hindsight a hard surge as soon as I saw him, when the gap was only 5 seconds, might have been the best option. As it was he edged away and finished 20 seconds clear of me but tRicky came in 30 seconds further ahead after going the opposite direction.
I'd seen 115 on my warm up and knew it would have to be close to the edge of the map. From a quick glance at the map it seemed a reasonable option to start which would give me a few minutes of straight running to do some planning. Sten started the same way so I was following him until 101 where I had to make a decision. I wasn't sure if you could get through to 122 and the way Sten was heading along the fence didn't look great so I thought I would try cutting the corner to the path but that looked even worse so I backed out and headed out the road to 104. I thought this had really cost me when I saw Sten heading into 104 as I ran out but it actually worked in my favour as it gave me time to work out there were close controls at the West end so I could afford to skip an extra control early. I kept looking behind expecting Sten to catch me but 105-111 was slow for him so I didn't see him until I came into 123 5 seconds behind him.
I was fairly sure we would have the same route to the finish so I needed to outrun him to beat him. I was staying close enough that I thought it might be possible to catch him if I put in a really hard surge but I really didn't want to hurt any more and I knew that if I used my sprint to catch him then I wouldn't have anything left to go again so it would all be for nothing anyway. In hindsight a hard surge as soon as I saw him, when the gap was only 5 seconds, might have been the best option. As it was he edged away and finished 20 seconds clear of me but tRicky came in 30 seconds further ahead after going the opposite direction.
Friday Nov 29, 2019 #
8 AM
Running 9:39 1.25 km (7:44 / km) +2m 7:39 / km
ahr:126 max:163 shoes: Nike Pegasus 34
Walk/jog to work. Sort of trying to do 1:30 jog/2:30 walk but not really.
5 PM
Running 1:02:10 7.99 km (7:47 / km) +79m 7:25 / km
ahr:106 max:149 shoes: Solar Glide Blue
1:30 jog, 2:30 walk. Started with a jog this time since I had just walked home from work. Felt much worse today, mostly due to tightness from pump yesterday I think. Finding 1:30 jogs much harder to cope with than 1min so I think I might go back to 1min and shorten the walks instead.
Thursday Nov 28, 2019 #
6 AM
Gym 40:00 [3]
Pump with CC.
5 PM
Running 1:02:04 8.31 km (7:28 / km) +70m 7:10 / km
ahr:107 max:145 shoes: Solar Glide Blue
1:15/2:45 run/walk this time. Already starting to treat it too much like an interval session rather than a rehab session.
Wednesday Nov 27, 2019 #
6 AM
Running 1:02:01 7.7 km (8:03 / km) +56m 7:47 / km
ahr:99 max:140 shoes: Solar Glide Blue
3min walk, 1min jog again. Used the walk/run alerts on the garmin this time but that starts with a run which I didn't want to do so I just walked the first 4 minutes. Jogged a couple of extra bits where the downhill was too steep or the sand too soft to walk comfortably. Didn't feel as good as yesterday but still really enjoyed some runs in the middle and would have been happy to keep going. Hip stiff again but didn't seem to get progressively worse like yesterday.
Tuesday Nov 26, 2019 #
6 AM
Running 1:00:00 7.45 km (8:03 / km) +83m 7:38 / km
ahr:98 max:129 shoes: Solar Glide Blue
15 x 3min walk, 1min jog.
This was much more enjoyable than my other recent attempts at running. By about the third jog I was starting to feel quite comfortable and actually looked forward to the rest of the running sections. A little pain under the left heel and around the right achilles early on but both improved. Right hip felt a little stiff early on and just kept getting worse. Noticed the hip more while walking than running.
This was much more enjoyable than my other recent attempts at running. By about the third jog I was starting to feel quite comfortable and actually looked forward to the rest of the running sections. A little pain under the left heel and around the right achilles early on but both improved. Right hip felt a little stiff early on and just kept getting worse. Noticed the hip more while walking than running.
Sunday Nov 24, 2019 #
5 PM
Tennis 1:30:00 [1]
Warm up plus one set of doubles with Amy against Rachel and Damien. We ended up losing 4-6 but had chances to break at 4-4 15-40 and the final game on Amy's serve had several deuces. Amy started strongly but tired a bit, which is fair enough considering both of her pennants matches this morning went to third set tie breakers (which she won).
Saturday Nov 23, 2019 #
2 PM
Note
Put out controls for Trigg Metro event. Thought I would jog quite a bit but I couldn't manage more than about 50m at a time before it got too painful.
Friday Nov 22, 2019 #
6 AM
Running 43:49 6.96 km (6:18 / km) +70m 6:00 / km
ahr:118 max:143 shoes: Solar Glide Blue
Walk/jog/shuffle/run around KP in the morning, starting out with Rachel and staying kind of close for the first half. Generally less pain going downhill.
Thursday Nov 21, 2019 #
6 AM
Gym 40:00 [3]
Pump with CC.
5 PM
Running 51:17 8.06 km (6:22 / km) +83m 6:03 / km
ahr:130 max:163 shoes: Solar Glide Blue
Painful shuffle around KP after work. Felt quite good for a few little sections that I ran a bit faster but had to keep slowing down to around 8min/km to bring the pain back to tolerable levels.
Wednesday Nov 20, 2019 #
5 AM
Running 1:11:48 10.49 km (6:51 / km) +131m 6:27 / km
ahr:114 max:120 shoes: Solar Glide Blue
Not feeling up to running with the group today so just shuffled around the park by myself. Did about the same distance as last week but took 50% longer. I did keep running the whole way. Pain fairly constant throughout.
Tuesday Nov 19, 2019 #
8 AM
Note
weight:72.5kg
Slept in.
Monday Nov 18, 2019 #
6 PM
Running 31:41 5.34 km (5:56 / km) +21m 5:49 / km
ahr:118 max:145 shoes: Solar Glide Blue
Struggling for motivation again and lower calves were very sore.
Sunday Nov 17, 2019 #
Note
(rest day)
Sore from Manning Park meant pre-tennis wasn't an option and then didn't get back from checking Trigg until 6pm. Was still intending to go out when I got back but couldn't muster the enthusiasm required.
Saturday Nov 16, 2019 #
4 PM
Running 5:07 0.82 km (6:13 / km)
ahr:124 max:178
Orienteering 42:33 7.57 km (5:37 / km) +116m 5:13 / km
ahr:151 max:167 shoes: Adidas Solar Glide
Metro Series Manning Park.
This was tough. Started out to the SE and immediately had trouble deciding if I should get 11 and 12. I was initially leaning toward no but then decided that it was a bit better than it looked to go around the lake with 20 and 22 so close together so it might be worth it for the easier running. I was a little behind Mason and Andries around the lake but caught up to them at 4. At this point I was undecided if I should go right up to the North with a long run back from 25 to 24 and knew I would have to get them all if I didn't so should maybe do the out and back to 14. I decided to skip 14 but was still working hard to make a plan so only noticed the track off to the right towards 23 just after I ran past it. Only when onto the track did I realise that it was the second track and I had totally missed the first. Still got back to 23 right with Andries and we ran together up to 29 and 9. Almost missed a turn again at 9 so was just behind Andries punching. Left 9 fully intending to head North to 26 and 18 but at the junction made a split second decision to turn left instead of right and skip the Northern 5. Immediately thought that was dumb and then proceeded to overshoot the next junction as well.
One reason for making my decision was that it would give me less to think about so make it easier to focus on navigating the route rather than planning it. I was quickly pretty settled on the rest of my route but still managed a couple more overshoots, one at 13 and one between 8 and 15. Also made a poor choice to take the small windy track from 6-5 although it was quite nice. Saw Andries near 21 and Rachel near 5 and convinced myself that they would both probably beat me but I actually made it back first with a margin of almost 7 minutes.
It was a bit too tough for my workmate, Yerdos, from the Almaty office. I think he ended up with 18 controls but there were quite a few more that he ran past without finding. He really enjoyed it anyway.
This was tough. Started out to the SE and immediately had trouble deciding if I should get 11 and 12. I was initially leaning toward no but then decided that it was a bit better than it looked to go around the lake with 20 and 22 so close together so it might be worth it for the easier running. I was a little behind Mason and Andries around the lake but caught up to them at 4. At this point I was undecided if I should go right up to the North with a long run back from 25 to 24 and knew I would have to get them all if I didn't so should maybe do the out and back to 14. I decided to skip 14 but was still working hard to make a plan so only noticed the track off to the right towards 23 just after I ran past it. Only when onto the track did I realise that it was the second track and I had totally missed the first. Still got back to 23 right with Andries and we ran together up to 29 and 9. Almost missed a turn again at 9 so was just behind Andries punching. Left 9 fully intending to head North to 26 and 18 but at the junction made a split second decision to turn left instead of right and skip the Northern 5. Immediately thought that was dumb and then proceeded to overshoot the next junction as well.
One reason for making my decision was that it would give me less to think about so make it easier to focus on navigating the route rather than planning it. I was quickly pretty settled on the rest of my route but still managed a couple more overshoots, one at 13 and one between 8 and 15. Also made a poor choice to take the small windy track from 6-5 although it was quite nice. Saw Andries near 21 and Rachel near 5 and convinced myself that they would both probably beat me but I actually made it back first with a margin of almost 7 minutes.
It was a bit too tough for my workmate, Yerdos, from the Almaty office. I think he ended up with 18 controls but there were quite a few more that he ran past without finding. He really enjoyed it anyway.
Friday Nov 15, 2019 #
6 AM
Golf 2:00:00 [0]
Tuart back 9 in 54 with Mark, Rod and Mike. Last 3 rounds have gone 68, 61, 54 so should just need a couple more to achieve some respectability.
C • Golf 1
Thursday Nov 14, 2019 #
6 AM
Gym 40:00 [3]
Just me and CC.
5 PM
Running 55:21 9.85 km (5:37 / km) +119m 5:18 / km
ahr:133 max:178
Wednesday Nov 13, 2019 #
6 AM
Running 49:22 10.68 km (4:37 / km) +92m 4:26 / km
ahr:142 max:163 shoes: Solar Glide Blue
Rosalie Run. Started out behind Helen and Chris but caught the others at the lights and James encouraged me to run with him. I started to feel good after a few minutes so moved up to join the lead group of Ben, Mark and Seymour. Once we hit the hills I started to struggle and dropped about 50m behind the others but I was able to catch up on the downhill and Ben just about stopped at the top of Ponies frolicking in a light mist so I found myself off the front with only Mark coming with me to the regroup at the war memorial.
I intended to take it easy on the run home but found myself hanging on just a little behind Mark at the top of the hill and couldn't resist catching up on the downhill again. I actually left him behind a bit despite feeling as though I was easing off but of course he caught up again when it flattened and I spent the rest of the run trying hard to hang on without looking as though I was trying hard.
I intended to take it easy on the run home but found myself hanging on just a little behind Mark at the top of the hill and couldn't resist catching up on the downhill again. I actually left him behind a bit despite feeling as though I was easing off but of course he caught up again when it flattened and I spent the rest of the run trying hard to hang on without looking as though I was trying hard.
Tuesday Nov 12, 2019 #
7 AM
Running 42:13 7.25 km (5:49 / km) +81m 5:31 / km
ahr:122 max:134 shoes: Solar Glide Blue
Easy run in KP. Left heel and right achilles both still quite sore from the weekend but the pain remained relatively constant throughout. Feeling quite good at times in the second half but I thought I might be increasing the pace to mask the pain so tried to pull it back towards the end.
Sunday Nov 10, 2019 #
6 AM
Running 55:48 6.78 km (8:14 / km) +54m 7:55 / km
ahr:107 max:148 shoes: Solar Glide Blue
I really didn't feel up to running in the morning but felt I needed to do something to loosen up before attempting to play tennis so I went for a bit of a walk/jog in KP.
11 AM
Tennis 2:00:00 [1]
A couple of sets of doubles with Damien against Liam and Rob, plus warm up. We won 6-3 7-5.
Saturday Nov 9, 2019 #
8 AM
Orienteering 3:00:00 [1] 10.0 km (18:00 / km)
shoes: Adidas Solar Glide
Checking Trigg Metro course.
4 PM
Orienteering 33:37 7.11 km (4:44 / km) +58m 4:32 / km
ahr:154 max:165 shoes: Solar Glide Blue
Metro Series Piney Lakes. Took the same route as Sten but started much slower than him so was a minute down after about 1km and then lost another 15-20 seconds running past a junction while planning ahead on the way to 18. I kept seeing Sten ahead and never seemed to be getting any closer but wasn't losing ground either. Saw Sten was sticking to the paths in the white area north of the lakes so thought I'd better do the same. I tried a couple of alternate options between controls near the end but lost more than I gained. Still 1 minute behind at the end.
Friday Nov 8, 2019 #
6 AM
Running 54:06 9.52 km (5:41 / km) +15m 5:38 / km
ahr:132 max:158 shoes: Solar Glide Blue
Through UWA to the far side of Nedlands Yacht Club and back with Rachel. Starting very easy with some a bit faster in the middle.
Thursday Nov 7, 2019 #
6 AM
Gym 40:00 [3]
Pump with CC.
Wednesday Nov 6, 2019 #
6 AM
Running 51:23 9.72 km (5:17 / km) +80m 5:05 / km
ahr:125 max:162 shoes: Solar Glide Blue
Rosalie Run. First half with Helen, taking the short option at UWA. Second half with James, also with Daniel and Nic up to Hale oval but I was quite glad when James let them go. Didn't hurt as much as running by myself.
Tuesday Nov 5, 2019 #
6 AM
Running 47:02 8.72 km (5:24 / km) +104m 5:05 / km
ahr:128 max:150 shoes: Solar Glide Blue
Ankles had been feeling pretty good since waking up just after 5am so I decided I should try to get my run done early. Felt reasonably good all the way, just the usual constant low level pain.
Monday Nov 4, 2019 #
5 PM
Running 30:51 5.05 km (6:07 / km) +19m 6:00 / km
ahr:137 max:168 shoes: Solar Glide Blue
Standard easy 5k in KP with Rachel after work. A bit sore under left foot, more medial side. Right achilles about standard. Feeling a lot better at the end than at the start.
Sunday Nov 3, 2019 #
4 PM
Running 58:28 10.08 km (5:48 / km) +93m 5:33 / km
ahr:126 max:139 shoes: Solar Glide Blue
I don't really remember this run. Apparently I did it on Sunday afternoon. It probably hurt.
Saturday Nov 2, 2019 #
5 PM
Orienteering 34:08 6.78 km (5:02 / km) +68m 4:48 / km
ahr:151 max:174 shoes: Solar Glide Blue
Metro Series Churchlands.
Didn't want to push it too hard today so started out pretty easy but ended up increasing the effort rather than dropping the pace when I hit the hills in the second half. Pretty happy with my route which was 350m shorter than Sten's.
Didn't want to push it too hard today so started out pretty easy but ended up increasing the effort rather than dropping the pace when I hit the hills in the second half. Pretty happy with my route which was 350m shorter than Sten's.
Friday Nov 1, 2019 #
5 PM
Running 42:14 7.75 km (5:27 / km) +80m 5:11 / km
ahr:130 max:141 shoes: Solar Glide Blue
Around the old Wally Cairns loop after work. Felt reasonably ok so ran the whole way at a pace almost resembling actual running. Right Achilles worse than left heel again.