Training Log Archive: CraigIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
9 AM
Running long 1:31:08 * 14.42 km (6:19 / km) +290m 5:44 / km
ahr:123 max:157 rhr:41 slept:6.7 weight:69.3kg shoes: Nike Pegasus Red
Jogged around Glen Forrest looking for potential control sites. Left heel sore on most of the uphill sections. Felt quite good at times and couldn't resist taking on a cyclist up Marnie Rd at one point. Pretty warm due to the late start.
Saturday Jan 30, 2010 #
Event: Atwell MetrO
4 PM
Running warm up/down 10:44 [2] 1.87 km (5:44 / km)
ahr:138 max:185 rhr:37 slept:7.8 weight:69.4kg shoes: Nike Pegasus Black
Warm up for metro series. Did an easy lap around the school then a lap around the lake. All going fine until I stopped for a drink near the control on the other side of the lake. Chest felt a bit funny as soon as I stopped and my heart rate started climbing instead of dropping. Heart rate peaked at 185 a bit later and then again a minute or two after stopping. Finally settled down about 5 minutes before the start.
Orienteering 42:04 * 8.82 km (4:46 / km)
ahr:150 max:162 shoes: Nike Pegasus Black
Metro Series Atwell. This was supposed to be a tempo run but I didn't want to push it after my heart issues in the warm up so I started out easy. Found myself running behind tRicky for the first few controls so after 14 I went to 16 instead of 17 to try to avoid being tempted into a race. I had thought about going back to 17 and then 19 from 21 but when I got to 21 I couldn't face running back across the ovals so followed Rachel to 23 (she was at 14 with me). Followed Rachel and Graham through 24, 29, 27, 26, 28, 25, 20 going about the same speed as them before deciding to go straight from 20 to 15 to get away from them. Control was missing at 15 where I stood around for about 1 minute contemplating what to do. My heart had been fine up to this point so I decided to get an extra control and run a bit harder for the rest of the course to get a bit of proper tempo in. Didn't actually get much faster because I hit the headwinds here but I was obviously thinking too much about running harder because I ran straight past 3 losing about 20 seconds. I thought I would struggle to make the top 10 tonight so I was a bit surprised to come in 3rd only 30 seconds behind tRicky and 3 minutes behind Ben. If 15 hadn't been stolen I could have been very close to Ben.
Friday Jan 29, 2010 #
7 AM
Running 27:41 [2] 5.0 km (5:32 / km) +80m 5:08 / km
ahr:119 max:130 rhr:40 slept:6.5 weight:69.3kg shoes: Nike Free 7.0
Easy 5k loop. Feeling a bit flat but not awful. Left heel much better today.
Thursday Jan 28, 2010 #
6 AM
Running 1:00:50 11.89 km (5:07 / km) +200m 4:43 / km
ahr:130 max:151 shoes: Nike Pegasus Black
30min easy + 30min build. Legs felt quite good on the flat but struggled a bit on the hills. Left heel sore between achilles attachment and ankle for the whole run. Heart rate seemed low today.
Wednesday Jan 27, 2010 #
5 PM
Running 53:30 10.27 km (5:13 / km) +100m 4:58 / km
ahr:130 max:143 rhr:41 slept:6.4 weight:69.8kg shoes: Nike Pegasus Black
Easy lap of KP with Ben plus to his office and back at the end. Felt ok, nice to be consistently feeling good enough to enjoy running for a change.
Resting hr was taken before getting out of bed but I checked it again at work at about 11am and got down to 36 which is a new record I think. Felt a bit funny after lunch so checked it again at about 2pm and it was mostly around 53 with little bursts of around 80 for 5 or 10 seconds every minute or so. Went back to normal after about half an hour and seemed fine while running.
Resting hr was taken before getting out of bed but I checked it again at work at about 11am and got down to 36 which is a new record I think. Felt a bit funny after lunch so checked it again at about 2pm and it was mostly around 53 with little bursts of around 80 for 5 or 10 seconds every minute or so. Went back to normal after about half an hour and seemed fine while running.
Tuesday Jan 26, 2010 #
6 AM
Running long 1:30:00 18.02 km (5:00 / km) +220m 4:42 / km
ahr:142 max:201 rhr:41 slept:7.1 weight:69.6kg shoes: Nike Pegasus Black
Long run out past rehab area and back of Little Possums to the sculpture park then out to Pimelia Mycumbene and back home along the railway trail. Felt reasonably good from the start and heart rate seemed to be normal today so pace was a bit higher than normal, probably a bit too high. Started to get lots of dodgy high heart rate readings from about half way but I felt fine so I think it was just a problem with the heart rate monitor. It dropped back into the 130s when I adjusted the strap a bit with 5 minutes to go so I think it was just caused by the strap slipping a bit low and maybe the battery is getting low too. Calves feeling very sore to stretch before starting but didn't notice them much while running.
Longest run since the City to Surf marathon in August.
Longest run since the City to Surf marathon in August.
Monday Jan 25, 2010 #
6 AM
Running 28:42 4.97 km (5:47 / km) +80m 5:21 / km
ahr:117 max:131 shoes: Nike Pegasus Red
Easy 5k loop. Calves a bit tight but not as bad as I expected. Legs felt ok for first 50m then felt a bit tired the rest of the way. Heart rate seemed a bit down again. Max of 131 was an odd spike near the end going down Bailey Rd to Casino Rd, may have been dodgy reading or just a dodgy heart. Heart rate back to 48 within 10 minutes of finishing.
Sunday Jan 24, 2010 #
Event: WAMC Matilda Bay Run
6 AM
Running warm up/down 19:04 3.43 km (5:33 / km)
ahr:127 max:148 shoes: Adizero Ace
Warm up for Matilda Bay 10k. Easy run roughly following the first 3k loop of the course with Rachel apart from the last couple of minutes where I went a bit harder. Stopped for some stretching then did a few drills and strides.
Running race 37:06 [5] 10.0 km (3:43 / km) +10m 3:41 / km
ahr:165 max:171 shoes: Adizero Ace
Matilda Bay 10k race. 26.5°C at the start so not ideal conditions.
Tried to follow Cam's instructions to run no faster than 3:40/km in the first half and then pick it up in the second half. Felt very comfortable through the first 3 or 4km but by half way I was already starting to increase the effort a bit to stay close to 3:40/km. Tried to pick it up a bit in the second half but found I was just increasing the effort to hold the same pace. Caught 3rd place with about 1k to go and managed to find another gear for the final km to finish with a 3:32 and grab 3rd. Very slight negative split of 18:35/18:31 which I think is the first time I have ever done that for a 10k race.
Would have liked to finish a bit faster but I think the heat probably made that difficult. Happy with how comfortable the first few km felt.
Splits from SportTracks
3:41 151/163
3:44 163/164
3:38 164/166
3:46 166/167
3:44 165/168
3:43 166/168
3:39 167/168
3:43 167/169
3:47 167/169
3:32 169/171
Tried to follow Cam's instructions to run no faster than 3:40/km in the first half and then pick it up in the second half. Felt very comfortable through the first 3 or 4km but by half way I was already starting to increase the effort a bit to stay close to 3:40/km. Tried to pick it up a bit in the second half but found I was just increasing the effort to hold the same pace. Caught 3rd place with about 1k to go and managed to find another gear for the final km to finish with a 3:32 and grab 3rd. Very slight negative split of 18:35/18:31 which I think is the first time I have ever done that for a 10k race.
Would have liked to finish a bit faster but I think the heat probably made that difficult. Happy with how comfortable the first few km felt.
Splits from SportTracks
3:41 151/163
3:44 163/164
3:38 164/166
3:46 166/167
3:44 165/168
3:43 166/168
3:39 167/168
3:43 167/169
3:47 167/169
3:32 169/171
Running warm up/down 9:29 1.44 km (6:35 / km)
ahr:122 max:135 shoes: Adizero Ace
Easy warm down jog about 20 minutes after finishing. First couple of minutes with Steve and last couple of minutes with Steve, Erin and Rachel.
Saturday Jan 23, 2010 #
7 AM
Running 25:33 4.98 km (5:08 / km) +80m 4:45 / km
ahr:128 max:141 slept:6.8 weight:69.6kg shoes: Nike Pegasus Black
Easy 5k loop with a few stride outs at about 10k pace on the way back. Legs good. Heart good. All good.
Friday Jan 22, 2010 #
Running 26:30 [2] 5.0 km (5:18 / km) +80m 4:54 / km
ahr:124 slept:7.0 weight:69.4kg shoes: Nike Pegasus Black
Easy 5k loop. Heart rate normal. Best I've felt for a while.
Thursday Jan 21, 2010 #
9 AM
Running 39:23 7.33 km (5:22 / km) +120m 4:58 / km
ahr:128 max:140 slept:7.3 weight:68.7kg shoes: Nike Pegasus Red
Legs felt tired today but there were some encouraging signs. The time was quite reasonable despite feeling very slow and my heart rate seemed normal instead of the 10bpm below normal that it has been for most of the last week or two. Dodgy heart rate readings today were all just caused by static electricity from my shirt I think, always went back to normal if I lifted my shirt up.
Wednesday Jan 20, 2010 #
4 PM
Running intervals 53:53 10.29 km (5:14 / km) +20m 5:11 / km
ahr:136 max:166 shoes: Nike Pegasus Black
Swapped Thursday session to Wednesday and did it after work with Ben.
8min @ 10k pace (don't go too hard) + 4x400 in 80s with 90s rest
About 20min warm up including a few drills and strides. First half of the 8min effort was into a strong headwind and second half back with the wind. All 4 of the 400s were with the wind. Had to dodge a few sailboarders on the second and run up a small hill on the third.
Not feeling too bad today, nothing special but legs didn't feel awful and heart rate seemed pretty normal which is encouraging. Ben stayed with me for all but the second half of the 8min effort.
8min @ 10k pace (don't go too hard) + 4x400 in 80s with 90s rest
About 20min warm up including a few drills and strides. First half of the 8min effort was into a strong headwind and second half back with the wind. All 4 of the 400s were with the wind. Had to dodge a few sailboarders on the second and run up a small hill on the third.
Not feeling too bad today, nothing special but legs didn't feel awful and heart rate seemed pretty normal which is encouraging. Ben stayed with me for all but the second half of the 8min effort.
Tuesday Jan 19, 2010 #
5 AM
Running 38:36 6.6 km (5:51 / km) +100m 5:26 / km
ahr:120 max:170 shoes: Nike Pegasus Red
Another day, another struggle. Easy run to Charles Rd and back. Heart rate peaked at 170 doing 7:40/km on a gentle climb just before O'Connor Rd, dropped to 118 on a similar climb leaving O'Connor and hit 147 on the descent to Charles a minute later. Did a few drills and strides on the way back which produced a couple more heart rate spikes on the recoveries. Tried to set it off again at the end by doing a hard effort up Bailey Rd at 4min/km and down Casino Rd at 3:20/km but couldn't get the heart rate over 153.
Might be time to go see the doctor again.
Might be time to go see the doctor again.
Monday Jan 18, 2010 #
7 AM
Running 27:50 [2] 5.0 km (5:34 / km) +80m 5:09 / km
ahr:122 max:132 slept:6.6 weight:69.7kg shoes: Nike Pegasus Black
Easy 5k loop. Quite warm. Legs completely lifeless.
Sunday Jan 17, 2010 #
5 AM
Running long 1:30:00 15.93 km (5:39 / km) +355m 5:05 / km
ahr:123 max:146 shoes: Nike Pegasus Red
Another 5:15am start off about 4 hours sleep but a much more comfortable temperature this morning. Feeling very tired and stiff in the early stages and really did not want to be out there at all. Set out to do the little possums loop but found myself turning right at O'Connor Rd for some reason and ended up down at the Helena River. Upstream to the track after Pine Hill, onto the 10k tt course up to the powerline then home along the 5k tt course. Started to feel some urge to push a little harder after about an hour but the legs still felt a bit heavy then with about 10 minutes to go the legs suddenly felt really light and springy and wanted to spin fast. Nice way to finish.
Saturday Jan 16, 2010 #
Event: Maylands MetrO
5 AM
Running tempo 47:47 9.94 km (4:48 / km) +160m 4:27 / km
ahr:131 max:149 slept:6.9 weight:69.6kg shoes: Nike Pegasus Red
Brrrr, freezing this morning (apparent temp at Bickley was 3.9 at 6am). Started at 5:15 after about 4 hours sleep to give Rachel time to go and run around the river before it got too hot. In the end I didn't need to because it was so windy Rachel decided it wasn't worth going down to the river and that wind made it so cold up here that it would have been more pleasant to run a lot later.
I ran the 10k loop with 20min of tempo from Charles Rd at about half marathon effort. Felt a little better than the last couple of days without feeling great, probably similar to Wednesday. I would have been reasonably satisfied with the tempo effort if I hadn't worn the heart rate monitor. Heart rate was way down on what it should be again with a maximum 10bpm below what I averaged for the marathon. Maybe it is just the early start on a cold morning but I don't really think so. Seems to be happening a lot recently. Does anyone know what would be causing it?
I ran the 10k loop with 20min of tempo from Charles Rd at about half marathon effort. Felt a little better than the last couple of days without feeling great, probably similar to Wednesday. I would have been reasonably satisfied with the tempo effort if I hadn't worn the heart rate monitor. Heart rate was way down on what it should be again with a maximum 10bpm below what I averaged for the marathon. Maybe it is just the early start on a cold morning but I don't really think so. Seems to be happening a lot recently. Does anyone know what would be causing it?
Friday Jan 15, 2010 #
7 AM
Running 28:13 [2] 4.97 km (5:41 / km) +80m 5:15 / km
ahr:119 max:141 slept:6.4 weight:69kg shoes: Nike Pegasus Red
Another 5k loop, couldn't be bothered extending it to 30 minutes today. Legs starting to feel pretty heavy from the last few days of hard training.
Thursday Jan 14, 2010 #
5 AM
Running 30:01 [2] 5.47 km (5:29 / km) +85m 5:06 / km
ahr:118 max:126 shoes: Nike Free 7.0
Easy 5k loop plus a bit extra looking at the place for sale at the end of O'Connor Rd. Feeling a bit stiff and tired today.
Wednesday Jan 13, 2010 #
7 AM
Running 30:00 [2] 5.6 km (5:21 / km) +90m 4:58 / km
ahr:124 max:132 slept:6.3 weight:68.8kg shoes: Nike Pegasus Red
Easy 5k loop plus a bit extra to make it up to 30 minutes. Feeling a lot better today, about a minute a km faster than Monday with less effort.
Tuesday Jan 12, 2010 #
Note
slept:6.5 weight:69.3kg (rest day)
Training not going so well so I played 9 holes of golf with my coach instead of running. Just easy 30min jogs for the rest of the week to try to get back on track.
Monday Jan 11, 2010 #
6 AM
Running 31:09 [2] 5.0 km (6:14 / km) +80m 5:46 / km
slept:5.9 weight:69.6kg shoes: Nike Free 7.0
Struggled to drag myself all the way around the 5k loop this morning. Totally lacking in energy, averaged 6:56/km on the way out and struggled to maintain a jog. Felt surprisingly good doing my drills and strides on the way back. Plenty of power when accelerating on the strides but felt as though my brakes were rubbing as soon as I took my foot off the gas.
Sunday Jan 10, 2010 #
7 AM
Running long 1:30:47 [2] 16.16 km (5:37 / km) +260m 5:12 / km
ahr:121 max:130 slept:6.5 weight:69.3kg shoes: Nike Pegasus Red
Little Possums loop with a drink stop at Mahogany Creek and my usual bit of deviance towards the end. Felt a bit tired for the first half and heart rate was lower than expected for the whole run. Left heel was sore for much of the second half which was a little odd as I had spent quite a while massaging my right calf before getting out of bed because my right heel/achilles was sore but that was fine during the run. Should have massaged the left calf as well I guess.
Saturday Jan 9, 2010 #
Event: North Fremantle MetrO
6 AM
Running 32:07 6.05 km (5:19 / km) +50m 5:06 / km
ahr:126 max:153 slept:6.3 weight:69.6kg shoes: Nike Pegasus Red
Failed attempt at 3x2k in 7:20 with 1min rest.
Legs felt empty as I ran down to the oval so I expected I was going to have trouble. Got about half way through the first effort before I gave up. The pace was 3:53/km and slowing so I peeled off the oval and headed for home finishing the 2k in 7:59. The problem was probably at least partly due to running before breakfast after eating almost no carbohydrates for dinner last night.
Got another nutrition lecture from Rachel when I got home.
Maybe I will run the metro series tonight.
Legs felt empty as I ran down to the oval so I expected I was going to have trouble. Got about half way through the first effort before I gave up. The pace was 3:53/km and slowing so I peeled off the oval and headed for home finishing the 2k in 7:59. The problem was probably at least partly due to running before breakfast after eating almost no carbohydrates for dinner last night.
Got another nutrition lecture from Rachel when I got home.
Maybe I will run the metro series tonight.
5 PM
Orienteering 35:43 [4] * 7.42 km (4:49 / km) +110m 4:29 / km
ahr:165 max:192 shoes: Nike Pegasus Red
Metro Series North Fremantle. Legs felt better but my heart let me down this time. Felt reasonably keen for a head to head race today so I headed off in the same direction as Fletch. Back in about 10th heading into the first control but 3rd coming out of it and hit the lead by the 2nd because Fletch wanted to check every jetty along the way. On the way up the cliffs from 17 to 19 my heart started playing up and I thought I should probably give it up but somehow fletch had disappeared and I had a clear lead so I felt compelled to keep going. Backed off the effort and waited for the pack to catch up but it never happened. Heart rate stayed erratic for the rest of the race but the max of 192 is only 10% above my normal max so not completely out of control. I think the extra beats were kicking in on any slight uphill but stopping and dropping back to a normal rate of around 150 on any downhill. Kind of weird feeling as though I was taking it easy and doing it tough at the same time around the rest of the course. Sten appeared just behind me about half way through but I knew he must have skipped a couple of controls so when he didn't come storming past me I knew I had him covered. Never saw fletch again as he completely butchered it so ended up with a comfortable victory.
Friday Jan 8, 2010 #
8 AM
Running 29:19 [2] 5.0 km (5:52 / km) +80m 5:26 / km
slept:6.2 weight:70kg shoes: Nike Free 7.0
Easy 5k loop. Calves still feeling a bit tight.
Thursday Jan 7, 2010 #
6 AM
Running 58:43 11.15 km (5:16 / km) +190m 4:51 / km
ahr:126 max:147 slept:6.0 weight:70kg shoes: Nike Pegasus Red
30min easy, 30min build.
Feeling pretty tired and calves tight. Last 10 minutes (all downhill) felt reasonable, the rest was a bit of a struggle. Heart rate unusually low again. Perfect conditions, cool and still.
Feeling pretty tired and calves tight. Last 10 minutes (all downhill) felt reasonable, the rest was a bit of a struggle. Heart rate unusually low again. Perfect conditions, cool and still.
Wednesday Jan 6, 2010 #
7 AM
Running 1:00:08 [2] 10.6 km (5:40 / km) +170m 5:15 / km
slept:6.5 weight:69.7kg shoes: Nike Pegasus Red
Easy 10k loop with a little deviancy towards the end to make it up to an hour. A little tired early but not too bad.
Tuesday Jan 5, 2010 #
7 AM
Running intervals 1:05:07 12.5 km (5:12 / km) +20m 5:10 / km
ahr:138 max:171 shoes: Nike Pegasus Red
4x1600 in 5:36 with 1min rest
Drove down to Maylands to check the metro series control sites and ran some intervals along the cycle path while we were there. Checked quite a few controls in the warm up so that was a bit slow and stop start.
Got close to the target times on the first two efforts (5:40, 5:39) but it was feeling more like 3k pace than 10k pace and my legs called it quits very early in the third effort so I backed off to what felt more like 10k pace and ended up with 6:10. Started the last at a similar effort and reached half way in 3:05 then finished off as strongly as I could but only managed to bring it down to 6:00. Hard to believe 5:36 felt really easy 3 weeks ago.
Note: Interestingly the unsmoothed heart rate graph shows a distinct spike from 160 up to 167 at almost the exact point during the third effort when I decided I couldn't keep up the pace and backed off. I didn't feel anything obvious with my heart but maybe my arrhythmia did kick in briefly at that point.
Drove down to Maylands to check the metro series control sites and ran some intervals along the cycle path while we were there. Checked quite a few controls in the warm up so that was a bit slow and stop start.
Got close to the target times on the first two efforts (5:40, 5:39) but it was feeling more like 3k pace than 10k pace and my legs called it quits very early in the third effort so I backed off to what felt more like 10k pace and ended up with 6:10. Started the last at a similar effort and reached half way in 3:05 then finished off as strongly as I could but only managed to bring it down to 6:00. Hard to believe 5:36 felt really easy 3 weeks ago.
Note: Interestingly the unsmoothed heart rate graph shows a distinct spike from 160 up to 167 at almost the exact point during the third effort when I decided I couldn't keep up the pace and backed off. I didn't feel anything obvious with my heart but maybe my arrhythmia did kick in briefly at that point.
C • Awww 2
Monday Jan 4, 2010 #
7 AM
Running 42:33 [2] 7.35 km (5:47 / km) +120m 5:21 / km
slept:7.0 weight:69.7kg shoes: Nike Free 7.0
Rehab loop with some drills and strides along the way. Slept in a bit so it was quite late but still nice and cool.
Sunday Jan 3, 2010 #
5 AM
Running long 1:30:01 [2] 15.55 km (5:47 / km) +300m 5:17 / km
slept:5.9 weight:70kg shoes: Nike Pegasus Red
Long run through John Forrest. Quite cool at the start and still pretty nice conditions at the end but my legs were feeling heavy again and didn't improve much during the run.
Saturday Jan 2, 2010 #
6 AM
Running tempo 57:31 11.91 km (4:50 / km) +150m 4:32 / km
ahr:140 max:157 slept:7.2 weight:71kg shoes: Nike Pegasus Red
3x8min at half marathon pace, 10k pace, half marathon pace, 2min jog recoveries.
Warm up out to Charles Rd the ran out Charles Rd, railway trail to bottom of hill after Coppin and a little loop in Strettle Reserve on the way back. Gained about 2kg in the last week and it felt as though there was 1kg in each foot, I think I was actually dragging them along the ground at times during the warm up. Not feeling so bad by the end of the warm up but still felt a little sluggish during the efforts. Once again failed to get the heart rate within 10 bpm of where it should be.
Warm up out to Charles Rd the ran out Charles Rd, railway trail to bottom of hill after Coppin and a little loop in Strettle Reserve on the way back. Gained about 2kg in the last week and it felt as though there was 1kg in each foot, I think I was actually dragging them along the ground at times during the warm up. Not feeling so bad by the end of the warm up but still felt a little sluggish during the efforts. Once again failed to get the heart rate within 10 bpm of where it should be.
Friday Jan 1, 2010 #
6 AM
Running 36:29 [2] 5.83 km (6:15 / km) +185m 5:24 / km
shoes: Nike Pegasus Red
Easy run around the Mt Clarence circuit trail plus a bit of bumbling around trying to find my way there and back. Struggled a bit up the first hill but felt quite good after that.