Training Log Archive: CraigIn the 30 days ending Sep 30, 2020:
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Wednesday Sep 30, 2020 #
7 AM
Running 28:44 5.09 km (5:39 / km) +19m 5:33 / km
ahr:138 max:173 shoes: Brooks Glycerin 15 Black
Easy 5k loop. Ankles very stiff and sore.
8 PM
Tennis 1:00:00 [2]
Pennants training. Two sets of doubles with Dave, one against Luke and Mark and one against Luke and other Dave. Found out Luke is running the same leg of the Margaret River Ultra as Rachel.
Monday Sep 28, 2020 #
Event: Bush 11 Dryandra
9 AM
Running warm up/down 10:42 1.76 km (6:04 / km) +10m 5:54 / km
ahr:125 max:155 shoes: Salomon Speedcross 4
Run to the start with Liam.
Orienteering race 34:28 6.16 km (5:36 / km) +79m 5:15 / km
ahr:150 max:162 shoes: Salomon Speedcross 4
Dryandra H3.
Feeling more motivated to try to push the pace around a shorter course today than I would have been dropping back to cruising pace on one of the longer courses. Perhaps pushing the pace a little too much on the first couple as I overran them slightly with things coming up much faster than I was expecting. Pretty smooth for the rest with just a little wobble on 9 and enjoying feeling fast in the very flat and open terrain. Happy to just dip under 6 min/km today after being just over yesterday. Must be quite a while since I last did that.
Feeling more motivated to try to push the pace around a shorter course today than I would have been dropping back to cruising pace on one of the longer courses. Perhaps pushing the pace a little too much on the first couple as I overran them slightly with things coming up much faster than I was expecting. Pretty smooth for the rest with just a little wobble on 9 and enjoying feeling fast in the very flat and open terrain. Happy to just dip under 6 min/km today after being just over yesterday. Must be quite a while since I last did that.
Running warm up/down 3:21 0.52 km (6:30 / km)
ahr:122 max:133 shoes: Salomon Speedcross 4
Started to do a warm down before deciding to try to get photos of the others finishing. Got to the finish just in time to see Liam stack it but not in time to have the camera ready to capture it.
Sunday Sep 27, 2020 #
9 AM
Running 11:02 1.85 km (5:58 / km) +9m 5:50 / km
ahr:125 max:176
Orienteering race 34:31 5.97 km (5:47 / km) +80m 5:25 / km
ahr:150 max:166 shoes: Salomon Speedcross 4
WA Middle Champs at Foxes Lair.
Only ran here once before about 30 years ago and I remembered it as being my favourite map at the time so I was disappointed to miss it last year due to Liam's tennis. I was expecting it to be pretty fast and not too technical so feeling a bit of pressure to push the pace. First control was easy but 2 & 3 were probably the hardest on the course and I felt a little out of control on them, not recognising things as early as I would have liked so having to take a bit of extra time to get it right. At least I did take the extra time and got through them reasonably cleanly. Next few were simpler so I tried to push the pace and was still feeling a little rushed, even losing track of where I was up to on tracks at times. Made a small mistake on 8 looking on the smaller lower rocks on the edge of the circle because the rock it was on was bigger than I was expecting. Just didn't read the map properly. Biggest time loss was on 12 where I tried to follow the small track too much and then tripped on some barbed wire, falling into a larger pile of barbed wire and taking a while to extract myself. Got a nice big scratch across my lower calf from the wire that tripped me. The test was all smooth apart from a momentary lapse on the way to 17 where I left a track one junction too early that probably only cost a second or two.
Finished feeling quite confident of getting the win, which I did, so was quite impressed that tRicky was less than two minutes behind.
Only ran here once before about 30 years ago and I remembered it as being my favourite map at the time so I was disappointed to miss it last year due to Liam's tennis. I was expecting it to be pretty fast and not too technical so feeling a bit of pressure to push the pace. First control was easy but 2 & 3 were probably the hardest on the course and I felt a little out of control on them, not recognising things as early as I would have liked so having to take a bit of extra time to get it right. At least I did take the extra time and got through them reasonably cleanly. Next few were simpler so I tried to push the pace and was still feeling a little rushed, even losing track of where I was up to on tracks at times. Made a small mistake on 8 looking on the smaller lower rocks on the edge of the circle because the rock it was on was bigger than I was expecting. Just didn't read the map properly. Biggest time loss was on 12 where I tried to follow the small track too much and then tripped on some barbed wire, falling into a larger pile of barbed wire and taking a while to extract myself. Got a nice big scratch across my lower calf from the wire that tripped me. The test was all smooth apart from a momentary lapse on the way to 17 where I left a track one junction too early that probably only cost a second or two.
Finished feeling quite confident of getting the win, which I did, so was quite impressed that tRicky was less than two minutes behind.
Saturday Sep 26, 2020 #
2 PM
Running warm up/down 10:10 1.85 km (5:30 / km)
ahr:126 max:144 shoes: Salomon Speedcross 4
Warm up laps of the oval.
Orienteering race 22:17 4.06 km (5:29 / km) +12m 5:25 / km
ahr:150 max:159 shoes: Salomon Speedcross 4
Narrogin SHS sprint. I didn't really want to push this hard with the middle champs tomorrow but I really only have one pace once I pick up a map. Well off the pace through the buildings early in the course and lost a little time on 5 when I realised the bare ground I was about to cross was mapped as garden bed and then took a little while to work out which similar bit of bare ground I was allowed to cross. Stuck to the tracks as much as possible for the rest of the course through the bush section so didn't expect to make up much time but somehow everyone else managed to screw up just enough to leave me in front at the finish. Had one more little time loss on the way to 15 when I punched an extra control on the mound at the start of the small track leading to 15 and was momentarily confused by the number not matching. I knew where I was, just forgot that I was only looking for the mound to help find the track and not expecting a control there. Another minor incident on the way to 24 losing out to a small Brownlie at the last second in a game of chicken going through a gate in opposite directions.
Thursday Sep 24, 2020 #
4 PM
Running 40:45 7.02 km (5:48 / km) +68m 5:32 / km
ahr:131 max:162 shoes: Solar Glide Blue and White
Easy run at Reabold while Liam played tennis. Very tight in the glutes from tennis but it didn't really bother me while running. Took it very easy anyway.
Wednesday Sep 23, 2020 #
6 AM
Running 34:43 6.67 km (5:12 / km) +57m 5:00 / km
ahr:128 max:139 shoes: Brooks Glycerin 15 Black
Another easy run in KP. Thought I started slowly again but wasn't as slow as it felt. Stayed on the concrete path most of the way up and naturally started running a bit faster. Wanted to keep it fairly short because I intend to play tennis tonight but thought I'd better do something today because I'll probably have trouble walking tomorrow.
7 PM
Tennis 1:45:00 [2]
Pennants training at OPTC. Played 2 sets of doubles with Ash. First set against Ian and Luke we won 8-6 in a tie breaker. Second set against Dave and Luke we were definitely ahead but nobody was sure what the score was up to. I think we were actually up 7-3. I played reasonably well but I need to build up my tennis fitness if I'm going to survive the pennants season. I was feeling as though I'd had enough before the end of the second set and you need to play 4 sets each week in pennants. I don't know why they make it so long, I think everyone I know would prefer less.
Tuesday Sep 22, 2020 #
7 AM
Running 31:06 5.06 km (6:09 / km) +29m 5:58 / km
ahr:116 max:169 shoes: Brooks Glycerin 15 Black
Very easy 5k with Rachel. Started very slowly and finished slowly but actually felt good at that pace.
Sunday Sep 20, 2020 #
9 AM
Running warm up/down 8:30 1.3 km (6:32 / km) +14m 6:12 / km
ahr:158 max:176 shoes: Salomon Speedcross 4
Warm up run to the start with Liam and Amy.
Orienteering race 1:19:24 11.85 km (6:42 / km) +323m 5:54 / km
ahr:149 max:166 shoes: Salomon Speedcross 4
WA Long Champs at Avon Valley, M21A.
Tried not to rush things, just took my time and tried to stay on line when the visibility got bad, which was quite often. No significant problems, just felt a bit slow at times. Not often very clean and confident in and out of controls but never far off. A bit sore around the anterior tib or peroneals on the right leg early on but that eased off by half way. Definitely tiring towards the end but still moving ok.
Tried not to rush things, just took my time and tried to stay on line when the visibility got bad, which was quite often. No significant problems, just felt a bit slow at times. Not often very clean and confident in and out of controls but never far off. A bit sore around the anterior tib or peroneals on the right leg early on but that eased off by half way. Definitely tiring towards the end but still moving ok.
C • Nice one 31
Saturday Sep 19, 2020 #
1 PM
Running 8:34 1.65 km (5:12 / km)
ahr:127 max:148
Orienteering race 10:19 1.77 km (5:50 / km)
ahr:141 max:170 shoes: Solar Glide Blue and White
WA Sprint champs at ECU Joondalup.
Decided to try to take this seriously and go hard from the start but I didn't really feel as though I was succeeding. Just being a bit indecisive and conservative. Still going ok up to 5 but when I came into 6 there was no control. Eventually found it about 45 second layer tucked away out of sight on the wrong corner. I started to continue towards 7 but had lost all motivation to try to race so just jogged straight to the finish.
I wasn't looking like being competitive anyway.
Decided to try to take this seriously and go hard from the start but I didn't really feel as though I was succeeding. Just being a bit indecisive and conservative. Still going ok up to 5 but when I came into 6 there was no control. Eventually found it about 45 second layer tucked away out of sight on the wrong corner. I started to continue towards 7 but had lost all motivation to try to race so just jogged straight to the finish.
I wasn't looking like being competitive anyway.
Friday Sep 18, 2020 #
6 AM
Running 30:15 5.06 km (5:59 / km) +20m 5:52 / km
ahr:115 max:139 shoes: Solar Glide Blue and White
Easy 5k plus some drills and strides. Some of it with Rachel. Right hip and calf still not great.
Thursday Sep 17, 2020 #
6 AM
Running 46:10 8.48 km (5:27 / km) +75m 5:13 / km
ahr:125 max:154 shoes: Brooks Glycerin 15 Black
Easy KP sand tracks.
Wednesday Sep 16, 2020 #
7 AM
Running 53:28 10.05 km (5:19 / km) +111m 5:02 / km
ahr:127 max:139 shoes: Solar Glide Blue and White
Easy run in KP.
Tuesday Sep 15, 2020 #
6 AM
Running 52:58 8.68 km (6:06 / km) +85m 5:49 / km
ahr:115 max:138 shoes: Brooks Glycerin 15 Black
Very easy run in KP with Rachel after a false start taking Liam to S&C only to discover it has finished for the term. Felt a lot better than I expected to, a bit stiff to begin with but good by the end.
Monday Sep 14, 2020 #
6 AM
Cycling 41:24 15.91 km (23.1 kph) +68m
ahr:121 max:165
Both ankles and left achilles feeling sore this morning so went for a ride instead of a run. Out to Christchurch and back. Came back the shorter way up Dalkeith Rd because it felt as though it was going to take too long going back the same way. Strained the right calf a little sprinting to make the green light at Stirling Hwy.
Sunday Sep 13, 2020 #
Event: Bush 8 Frazzle Rock
10 AM
Running 14:55 2.57 km (5:48 / km) +37m 5:24 / km
ahr:123 max:139
Orienteering 42:45 6.91 km (6:11 / km) +197m 5:25 / km
ahr:149 max:167 shoes: Salomon Speedcross 4
H2 at Frazzle. Quite a short course so I tried to push it hard from the start. 1 seemed a little high but saw it quickly so didn't really lose time. Stayed left on 2 so I could keep the speed high right to the end. Slightly left on 3 to avoid the worst of the green and come of the rock surface. Planned to cut across the paddock on 4 but thought I'd better not run through the crop. Good excuse to avoid the fence crossings anyway. Intended to stay left again on 5 but green didn't look too bad so went straighter. Think I should have stayed left. Across rock surfaces early on 6, then up onto ridge. Quite a bit of fallen timber on top made it hard work for a while and I felt as though I was going a bit too hard. Confident into 7 then saw Liam and Rachel heading towards 9 as I went up to 8. I stayed higher and pushed the pace to get into 9 just ahead of Liam. Stayed a little too high early on the way to 10, would have been faster to drop more. Rushing a bit to get away from Liam. Struggling to keep up with Tim Sharp's young daughter climbing up to 11. Tried to not give in to my fatigue and be aggressive with the route to 12 but this backfired a bit getting caught in some really thick stuff and then a little disoriented coming out the other side. Very tired by now but tried to push to the end to dip under 7min/km.
Running 5:33 0.86 km (6:25 / km)
ahr:131 max:137
Saturday Sep 12, 2020 #
7 AM
Running 52:10 10.16 km (5:08 / km) +32m 5:03 / km
ahr:130 max:157 shoes: Brooks Glycerin 15 Black
Started out with Rachel on her 5k loop but I was already pulling ahead by the time we got to Park Ave so I went back to my original plan and headed for the river. As soon as I got there I regretted it as it was noisy and I didn't feel anywhere near as good as I had been feeling in KP. It did get a lot more peaceful as I moved away from the highway but I didn't start feeling any better until after I turned around at NYC. Came back through the hospital to keep the distance down and was feeling a lot better by the time I finished.
1 PM
Tennis 50:00 [3]
Hit with Liam at OPTC. I really should find someone closer to my level to hit with.
Friday Sep 11, 2020 #
6 AM
Running 51:02 10.24 km (4:59 / km) +122m 4:42 / km
ahr:131 max:142 shoes: Solar Glide Blue and White
Easy run in KP, mostly sand and grass with a bit of concrete. Left achilles heel sore early then switched to right achilles after about 15 minutes then came good after another 10 minutes. Right achilles got a bit sore again on the downhill but was feeling ok by the end. Apart from the on and off soreness this felt really good.
Thursday Sep 10, 2020 #
6 AM
Running 48:49 9.18 km (5:19 / km) +99m 5:03 / km
ahr:128 max:140 shoes: Brooks Glycerin 15 Black
Easy run in KP. Started with Rachel on her 5k loop but continued up Lovekin to May. Not feeling sore on waking this morning but didn't feel great running. I wasn't sure if I needed more running to loosen up or more rest to let it settle down. I decided to go with more running. Still not sure if that was the right decision, will see if it feels better or worse tomorrow.
Wednesday Sep 9, 2020 #
7 AM
Cycling 48:35 18.37 km (22.7 kph) +255m
ahr:113 max:169
Up and down May, Lovekin and Forrest and then up Poole to finish. Mostly took it easy but went hard up Poole just because there was another rider ahead of me and I felt good.
Tuesday Sep 8, 2020 #
6 AM
Running 49:25 8.57 km (5:46 / km) +83m 5:30 / km
ahr:118 max:153 shoes: Solar Glide Blue and White
Easy run in KP with Rachel while Liam did S&C. Still sore around both ankles/achilles, probably even worse than yesterday. I hate to admit it but I think I probably need a day or two off running to let things recover a bit. I think the Rosalie run last Wednesday pushed me close to the edge and then the extra running around at Whiteman Park on Saturday afternoon took me over. I didn't really notice it at Nganga because I don't notice anything while orienteering. Liam reckons I fell over at least 10 times on Sunday but I didn't think I ever came close to falling over.
Monday Sep 7, 2020 #
6 AM
Running 54:02 10.13 km (5:20 / km) +134m 5:00 / km
ahr:128 max:152 shoes: Brooks Glycerin 15 Black
Easy lap of KP mostly on sand and grass. A bit sore around both ankles/achilles but otherwise felt reasonably good. Started to feel a bit tired at times after the first 20 minutes. Had a brief but quite heavy shower with multiple rainbows up near the war memorial. I tried to get a bit of shelter from some nearby trees and so did all the nearby magpies.
Sunday Sep 6, 2020 #
Event: Bush 7 Ngangaguringguring
9 AM
Running 4:53 0.63 km (7:49 / km) +8m 7:21 / km
ahr:130 max:175
Orienteering 1:09:30 8.41 km (8:16 / km) +178m 7:28 / km
ahr:137 max:160 shoes: Speedcross Vario
H2 at Nganga with Liam. Tried to take it easy from the start but realised pretty quickly that I really wasn't so pulled it back a bit after the first minute or so. I thought I was taking it easy enough that Liam wouldn't have any trouble keeping up but he is clearly a lot further behind me on terrain strength and technique than he is on straight running speed. I think he was already struggling a bit by number 1 and was shattered by the time we finished the tougher early part of the course up to number 8. From there I had to keep dropping the pace more on each leg to avoid dropping him. Didn't feel super precise with the navigation but didn't have any real problems apart from a slight parallel error on the short leg up to 5. Took the finish just slow enough to entice Liam into a final sprint where he put 5 second on me in the last 50m.
Saturday Sep 5, 2020 #
7 AM
Running 49:04 9.33 km (5:16 / km) +67m 5:05 / km
ahr:130 max:155 shoes: Solar Glide Blue and White
Easy run from Shenton turf during the warm up and first quarter of Amy's hockey. Lower calves still a bit sore but otherwise felt reasonably good. Started with Rachel but she dropped back after Lemnos Street.
Friday Sep 4, 2020 #
6 AM
Running 1:00:10 10.14 km (5:56 / km) +65m 5:45 / km
ahr:119 max:144 shoes: Brooks Glycerin 15 Black
Easy run with Rachel through UWA, around Matilda Bay and a little loop in KP. Feeling much more need for recovery today.
Thursday Sep 3, 2020 #
7 AM
Running 47:23 9.17 km (5:10 / km) +98m 4:54 / km
ahr:130 max:138 shoes: Solar Glide Blue and White
Easy run in KP on some terrific tracks past mighty marri and beautiful banksia. Feeling quite stiff and sore in the lower legs on waking but felt quite ok running. Kept it a little shorter today to make up for yesterday.
Wednesday Sep 2, 2020 #
6 AM
Running 50:58 10.65 km (4:47 / km) +92m 4:35 / km
ahr:139 max:172 shoes: Brooks Glycerin 15 Black
Rosalie run. Still in bed at 5:55 so I was feeling a bit rushed to make the 6:00am start and didn't do all the loosening up exercises I usually do. Got over to Rosalie Park at 6:03 and stretched a little while waiting for the group to run past. Felt alright down to UWA but started to feel the pace was a little fast for me after that. A heavy shower on the way to the war memorial left me feeling as though I was sliding around a lot in my shoes so tied then a bit tighter at the regroup. In no man's land for most of the run down but caught up to the leaders just before peeling off for home. Probably should have waited another week or two.
Tuesday Sep 1, 2020 #
6 AM
Running 50:44 9.67 km (5:15 / km) +106m 4:58 / km
ahr:127 max:141 shoes: Solar Glide Blue and White
Easy run in KP while Liam did S&C. With Rachel up to the top but went a little further and faster coming back. Frisbee soreness was probably a little worse on waking up but felt good running. Surprisingly nice conditions with no rain, a tailwind pushing us up the hill and quite sheltered for the rest.