Training Log Archive: CraigIn the 30 days ending Jun 30, 2022:
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| 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 | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||
Thursday Jun 30, 2022 #
7 AM
Cycling 16:28 4.66 km (17.0 kph) +159m
ahr:113 max:133
Ride to work
5 PM
Cycling 14:29 4.9 km (20.3 kph) +159m
ahr:112 max:129
and home.
Foot still pretty sore. Struggling to walk yesterday.
Foot still pretty sore. Struggling to walk yesterday.
Tuesday Jun 28, 2022 #
8 PM
Running 1:05:12 11.01 km (5:55 / km) +210m 5:24 / km
ahr:131 max:151 shoes: Brooks Glycerin 17 Black 2
Plan was to do 5k every second day but I didn't want to hold Matt back so we just did the standard loop. Felt pretty good but definitely felt as though it was a bit too much for my foot.
Monday Jun 27, 2022 #
8 AM
Cycling 17:10 5.31 km (18.6 kph) +163m
ahr:116 max:136
Ride to work.
5 PM
Cycling 43:39 16.12 km (22.2 kph) +247m
ahr:116 max:137
Ride home. Had quite a nice headwind around the river so kept going around to Dalkeith to make the most of it.
Sunday Jun 26, 2022 #
9 AM
Cycling tempo 1:07:20 28.22 km (25.1 kph) +402m
ahr:132 max:158
Drove back home and went for a ride after dropping Liam off to play tennis at Wesley College. Didn't want to go much longer than an hour because I wanted to get back in time to watch his singles match so aimed for a flatter ride so I could get in some consistent harder efforts. Warm up out to the Narrows, then down to Mt Henry and back with 4x5 minute efforts and a couple of shorter ones. Back home via Mount St to try to get a bit more out of the legs.
3 PM
Kick bike 36:32 6.17 km (5:55 / km) +168m 5:13 / km
ahr:96 max:122
Took the kick bike out to follow Rachel around on her run. Not sure I would have if I knew how much of it would be uphill. Right foot does not like pushing up the hills.
Saturday Jun 25, 2022 #
7 AM
Running 29:15 5.01 km (5:51 / km) +102m 5:18 / km
ahr:119 max:133 shoes: Tarkine Goshawk
Easy run around Perry lakes while Liam had a tennis lesson. With Rachel for first half then she stopped to do Park run while I ran back to the tennis club alone. Left Achilles got sore after about 2 minutes but eased off after a while. Right heel only a little sore but was starting to hurt a bit more at times towards the end.
Waited around for a bit over half an hour after Liam's tennis finished before deciding Rachel must be waiting for us at the finish of parkrun so drove around there. Almost nobody left there so drove straight back but still no sign of Rachel so this time we did what we should have done in the first place and sent Liam back to parkrun on foot with his phone while I stayed at the tennis club. While Liam was there Rachel called him from home, having run home when we weren't there when she got to the tennis club.
Waited around for a bit over half an hour after Liam's tennis finished before deciding Rachel must be waiting for us at the finish of parkrun so drove around there. Almost nobody left there so drove straight back but still no sign of Rachel so this time we did what we should have done in the first place and sent Liam back to parkrun on foot with his phone while I stayed at the tennis club. While Liam was there Rachel called him from home, having run home when we weren't there when she got to the tennis club.
10 AM
Cycling 46:12 15.68 km (20.4 kph) +405m
ahr:117 max:154
Run wasn't much exercise and I've hardly done anything all week so I went out on the bike, after French toast for breakfast, to do a bit extra. Just one lap around KP but went up the steeper bit of Forrest Drive a few extra time (5 up, 4 down).
3 PM
Gym 1:00:00 [3]
At HBF stadium gym to get a new personalised strength program from Peter, the exercise physiologist who has been taking the Monday sessions we have been doing. Went through a couple of sets of about half of the exercises in the new program. Will do another session with Peter on Tuesday and then try to follow the program on our own. Seemed a much nicer environment than Revo. Tempted to switch but it does cost twice as much.
Friday Jun 24, 2022 #
7 AM
Note
weight:75.8kg
Foot much more sore this morning.
Thursday Jun 23, 2022 #
6 PM
Running 45:01 7.09 km (6:21 / km) +191m 5:36 / km
ahr:120 max:140 shoes: Brooks Glycerin 17 Black 2
Up to the war memorial and back with Matt and Rachel. Thought I could get out of it when Rachel got home just before we were going to go but I decided I'd give it a try anyway. Foot was only slightly sore until the last 5 or 10 minutes when it started to get worse. Should maybe try an easy 5k every second day.
Wednesday Jun 22, 2022 #
6 PM
Gym 24:03
ahr:94 max:108
Short session at Revo Claremont while Liam had his tennis lesson at Mt Claremont. Very crowded and didn't have much time so didn't try to do much.
Tuesday Jun 21, 2022 #
7 AM
Cycling 16:41 4.61 km (16.6 kph) +144m
ahr:114 max:153
Ride to work! (for a team lunch)
Put in a bit of effort up the hill when I decided to tack onto the back of a small group of roadies a bit after they had passed me. Another shorter effort to catch back up to someone on a time trial bike. Had to do a little walk through the pines when my shortcut was blocked off by some pipe works.
Put in a bit of effort up the hill when I decided to tack onto the back of a small group of roadies a bit after they had passed me. Another shorter effort to catch back up to someone on a time trial bike. Had to do a little walk through the pines when my shortcut was blocked off by some pipe works.
5 PM
Cycling 17:55 6.48 km (21.7 kph) +109m
ahr:116 max:142
Home from work around the river.
6 PM
Gym 50:00 [2]
Revo Shenton Park with Liam while Amy had hockey training.
9 PM
Kick bike 1:08:00 11.26 km (6:02 / km) +212m 5:31 / km
ahr:91 max:125
Took the kick bike while Matt and Liam ran. Right foot still hurting a bit so did most of the pushing with my left foot.
Sunday Jun 19, 2022 #
Event: Bush 6 Calophylla Long OY
1 PM
Orienteering 17:33 2.03 km (8:39 / km) +60m 7:32 / km
ahr:140 max:156 shoes: Salomon Speedcross Black
Collecting the westernmost 5 controls. Didn't really want to do it but didn't want to ask anyone else to either. Others were happy to volunteer me.
Saturday Jun 18, 2022 #
12 PM
Orienteering 2:00:00 [1] 5.0 km (24:00 / km)
shoes: Salomon Speedcross Black
Putting out controls and taped legs at Calophylla. Mostly just walking but still got a searing pain in my foot any time it twisted slightly when I stepped on something. Thought it was feeling a lot better in the morning.
Thursday Jun 16, 2022 #
4 PM
Gym 50:12
ahr:88 max:108
Revo Shenton Park while Liam played tennis at UWA. Intended to do a bit more cardio stuff but spent too long talking to Darren when I dropped Liam's racket off at Reabold for a restring.
Tuesday Jun 14, 2022 #
4 PM
Tennis 35:00 [3]
Liam made me go down to OPTC to hit with him because there was a rare opportunity with dry courts. Nico was having a lesson with Matt on the court we had booked so I persuaded Matt to let Liam hit with Nico for the last part of the lesson to get me out of it. That only lasted about 15 minutes so I had to take over for the last 35 minutes.
8 PM
Running 45:38 7.58 km (6:01 / km) +129m 5:33 / km
ahr:126 max:138 shoes: Brooks Glycerin 17 Black 2
Matt made me go out for a run despite my foot still feeling pretty sore. It got a bit better after the first 10 minutes but was getting a bit worse again by the end. I was going to keep running to 8km but Matt's watch said he had already done 8.12km because he never got satellite reception so his was based on accelerometer only.
Monday Jun 13, 2022 #
5 PM
Gym 1:00:00 [3]
Ascend physio gym session with Liam. Not quite as busy as last time but still a bit busy. Might just book a private session with Peter every few weeks and go it alone outside of that.
Sunday Jun 12, 2022 #
2 PM
Cycling tempo 1:57:45 47.74 km (24.3 kph) +847m
ahr:127 max:149
Thought about doing the MTBO event or riding out there but didn't really want to ride off road or in the rain so went for a lap of the river in the afternoon instead. Put a reasonable amount of effort in all the way and made it through almost two hours without getting too uncomfortable.
Saturday Jun 11, 2022 #
11 AM
Gym 1:00:00 [3]
Revo Shenton Park with Liam and Rachel. Tried Claremont first but couldn't find any parking with junior football on.
2 PM
Orienteering 20:40 1.56 km (13:15 / km) +45m 11:35 / km
ahr:103 max:125 shoes: Salomon Speedcross Black
Walk/jog to put out a few tapes for training.
4 PM
Orienteering 5:53 0.86 km (6:51 / km) +18m 6:12 / km
ahr:115 max:126 shoes: Salomon Speedcross Black
Mostly jog to collect half the tapes I put out.
Thursday Jun 9, 2022 #
5 PM
Orienteering 40:00 6.6 km (6:04 / km) +59m 5:48 / km
ahr:118 max:148 shoes: Tarkine Goshawk
Sprint training at Murdoch with Liam, Riley, Veronika, Mark, Quinn and Neve.
Got there a bit late so missed the start of the warm up. I tried to take it very easy to avoid aggravating my foot injury. Ended up regrouping with Liam on all the recovery legs. I stopped my watch when I stopped to do my laces up early on and forgot to start it again until near the end so missed most of the session. Foot wasn't too bad for most of it but was a bit sore at the start of the warm down and very sore by the end of it.
Got there a bit late so missed the start of the warm up. I tried to take it very easy to avoid aggravating my foot injury. Ended up regrouping with Liam on all the recovery legs. I stopped my watch when I stopped to do my laces up early on and forgot to start it again until near the end so missed most of the session. Foot wasn't too bad for most of it but was a bit sore at the start of the warm down and very sore by the end of it.
Tuesday Jun 7, 2022 #
6 PM
Gym 50:00 [3]
Revo with Liam while Amy had hockey training.
Monday Jun 6, 2022 #
9 AM
Orienteering 5:04 0.61 km (8:16 / km) +27m 6:46 / km
ahr:124 max:138
Orienteering race 1:08:31 9.26 km (7:24 / km) +342m 6:15 / km
ahr:150 max:162 shoes: Salomon Speedcross Black
Day 2 at Hill Park Dale.
Foot got really sore overnight after yesterday's run so it was a real struggle to push the pain into the background enough to get running at all early on. I had a dream that I found the bag with my compass in it but it was really still at home so was without a compass again. Took a few routes with a bit more climb because I thought they were safer early on but was questioning my decisions as I don't think that suits my current strengths. They did seem to work out ok though. Passed Rachel and Liam between 3&4 and was then on my own until 9 which was clearly not in the right place. Tom & Vanessa were thereabouts which probably encouraged me to look further over the other side of the spur than I otherwise would have where I saw Tom leaving the control so didn't waste too much time. Noticed the foot a lot more on the next few legs through the open paddocks where I really felt more limited by pain tolerance than fitness, although that was quite limiting as well. Saw Graham leaving 14 as I slightly overshot it and passed him on the way to 15, which was also slightly misplaced, but not enough to really cause a problem. Caught Sten at 17 and sabotaged him by starting to follow him out thus blocking his attempt to turn around before turning around myself to take the clearer path leaving him well behind. Tried to have a bit of a go at the finish split so jumped down the cliff but have up the gains from that by deviating to go through the gate because I didn't want to risk losing momentum on the fence crossing as I wasn't sure I could jump it. Wouldn't have beaten Liam anyway.
Intense throbbing pain in the foot for the whole drive home.
Foot got really sore overnight after yesterday's run so it was a real struggle to push the pain into the background enough to get running at all early on. I had a dream that I found the bag with my compass in it but it was really still at home so was without a compass again. Took a few routes with a bit more climb because I thought they were safer early on but was questioning my decisions as I don't think that suits my current strengths. They did seem to work out ok though. Passed Rachel and Liam between 3&4 and was then on my own until 9 which was clearly not in the right place. Tom & Vanessa were thereabouts which probably encouraged me to look further over the other side of the spur than I otherwise would have where I saw Tom leaving the control so didn't waste too much time. Noticed the foot a lot more on the next few legs through the open paddocks where I really felt more limited by pain tolerance than fitness, although that was quite limiting as well. Saw Graham leaving 14 as I slightly overshot it and passed him on the way to 15, which was also slightly misplaced, but not enough to really cause a problem. Caught Sten at 17 and sabotaged him by starting to follow him out thus blocking his attempt to turn around before turning around myself to take the clearer path leaving him well behind. Tried to have a bit of a go at the finish split so jumped down the cliff but have up the gains from that by deviating to go through the gate because I didn't want to risk losing momentum on the fence crossing as I wasn't sure I could jump it. Wouldn't have beaten Liam anyway.
Intense throbbing pain in the foot for the whole drive home.
Sunday Jun 5, 2022 #
1 PM
Running warm up/down 10:03 1.51 km (6:39 / km) +53m 5:39 / km
ahr:126 max:138 shoes: Salomon Speedcross Black
Warm up zig-zag up the hill and then back and forth to push it out to 10 minutes and give Hadrien a 5 minute head start.
Orienteering race 36:24 5.69 km (6:24 / km) +220m 5:22 / km
ahr:152 max:161 shoes: Salomon Speedcross Black
Day 1 of the WA Day Classic at Hill Park Dale.
Middle distance course on the more open Eastern part of the map. Saw Hadrien running NW as I approached 3. Initially thought he was running from 3-4 but he was too far up the hill so decided he must have screwed up 3. Didn't see him again. Passed Amy (H4 but same control) heading into 6. Saw Rachel heading in the opposite direction on my way into 7. Wondered for a second where her control was and then remembered she was doing the same course as me. Saw her coming back into 7 as I headed out towards 8. Saw Liam leaving 9 as I got to it and got to 10 just before him as he stayed left to come into the gully from the top. He says he caught up and was right behind going into 11 but wasn't prepared to jump down the cliff I jumped down so dropped off a bit there. I wasn't aware of him again apart from seeing him behind when I glanced back while walking up the hill from 12-13. Caught up to Tom at 14 and was right behind him most of the way to 15. He pulled away a bit up the hill but I got past going through the gully and across to the track after crossing the fence. I didn't think I lost any time at all but MEOS seemed to think I was too slow up the hills.
Ran without a compass because I left it in a different bag after taping last weekend.
Middle distance course on the more open Eastern part of the map. Saw Hadrien running NW as I approached 3. Initially thought he was running from 3-4 but he was too far up the hill so decided he must have screwed up 3. Didn't see him again. Passed Amy (H4 but same control) heading into 6. Saw Rachel heading in the opposite direction on my way into 7. Wondered for a second where her control was and then remembered she was doing the same course as me. Saw her coming back into 7 as I headed out towards 8. Saw Liam leaving 9 as I got to it and got to 10 just before him as he stayed left to come into the gully from the top. He says he caught up and was right behind going into 11 but wasn't prepared to jump down the cliff I jumped down so dropped off a bit there. I wasn't aware of him again apart from seeing him behind when I glanced back while walking up the hill from 12-13. Caught up to Tom at 14 and was right behind him most of the way to 15. He pulled away a bit up the hill but I got past going through the gully and across to the track after crossing the fence. I didn't think I lost any time at all but MEOS seemed to think I was too slow up the hills.
Ran without a compass because I left it in a different bag after taping last weekend.
Saturday Jun 4, 2022 #
7 AM
Cycling 28:07 7.85 km (16.8 kph) +143m
ahr:104 max:126
3 PM
Cycling 58:34 19.08 km (19.5 kph) +417m
ahr:111 max:133
Friday Jun 3, 2022 #
10 AM
Gym 50:00 [3]
Revo Shenton Park with Liam.
Thursday Jun 2, 2022 #
5 PM
Orienteering 1:02:24 8.98 km (6:57 / km) +128m 6:29 / km
ahr:124 max:153 shoes: Brooks Glycerin 17 Black 2
Sprint training at ECU Joondalup. Relocation with Liam. Didn't go super hard at any stage and felt alright.
Wednesday Jun 1, 2022 #
6 PM
Running 30:46 5.57 km (5:31 / km) +111m 5:01 / km
ahr:126 max:137 shoes: Brooks Glycerin 17 Black 2
Easy lap of Lake Claremont with Rachel while Liam had a tennis lesson. Both feet feeling bruised from the start but otherwise feeling good.