Training Log Archive: CraigIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
10 AM
Running 42:16 [1] 5.0 km (8:27 / km) +71m 7:53 / km
slept:7.5 weight:70.4kg shoes: Nike Pegasus Black
Shuffaluffagus up the railway trail pushing Amy in the pram and watching Rachel disappear. Walked some. Calves sore but not as bad as I thought they might be.
Sunday Aug 29, 2010 #
Event: City to Surf (Perth)
8 AM
Running warm up/down 11:37 1.85 km (6:17 / km)
ahr:142 max:163 slept:7.7 weight:71kg shoes: Adizero Ace
Running race (City to Surf) 50:30 12.13 km (4:10 / km) +127m 3:57 / km
ahr:164 max:171 shoes: Adizero Ace
Ran with Rachel. Held up a little in the first km or so but probably only cost us 10 or 15 seconds. Had a few odd beats on the way up Malcolm St but nothing sustained. Had to work quite hard for the first few km but after that it got easier and easier as I warmed up and Rachel started to tire. Feeling really good at the finish, much more pleasant than actually racing.
Didn't look at the watch at all until the 6k marker and was a bit shocked to see 23:38 but it must have been at least 200m early. It seemed vaguely plausible at the time as we had just passed Jasmin Dillon who ran 48:17 last year but she repassed and pulled away and the 8k mark was 32:53 which seemed more likely. Rachel clearly struggling a bit on Oceanic as we went from constantly overtaking to constantly overtaken. Got within 10m of Sten turning onto Oceanic but never quite reached him although we did get him by a few seconds on elapsed time.
Didn't look at the watch at all until the 6k marker and was a bit shocked to see 23:38 but it must have been at least 200m early. It seemed vaguely plausible at the time as we had just passed Jasmin Dillon who ran 48:17 last year but she repassed and pulled away and the 8k mark was 32:53 which seemed more likely. Rachel clearly struggling a bit on Oceanic as we went from constantly overtaking to constantly overtaken. Got within 10m of Sten turning onto Oceanic but never quite reached him although we did get him by a few seconds on elapsed time.
Saturday Aug 28, 2010 #
5 AM
Running 28:02 [2] 4.93 km (5:41 / km) +80m 5:16 / km
shoes: Nike Free 3.0
Couldn't sleep after Amy woke me up at 3:30 so eventually got up and went for a bit of a jog with the headlamp. Variation of the 5k loop. Very warm this morning.
Thursday Aug 26, 2010 #
6 AM
Running 40:01 7.95 km (5:02 / km) +113m 4:42 / km
ahr:136 max:156 slept:8.1 weight:70.4kg shoes: Nike Free 3.0
Easy run down to Darlington then a bit of tempo on the way back up the hill. Feeling cold but otherwise pretty good.
Tuesday Aug 24, 2010 #
7 AM
Running intervals 1:03:30 11.32 km (5:36 / km) +49m 5:29 / km
ahr:134 max:164 slept:7.7 weight:70.1kg shoes: Nike Free 7.0
Same as last week, 4x1k + 5x200 with 90s rest but this time I tried to do the kms in 4:10 to get used to Rachel's race pace for Sunday with the 3rd a bit faster, aiming for 3:45.
Actually did 4:06, 4:06, 3:42, 4:01, 38, 38, 36, 36, 34
Felt a lot happier running it this way than the way I ran last week. Found it a bit stressful while running last week and got a few ectopic beats which happened again on Friday and Sunday so I think maybe it was a bit too hard. I think I can go a little harder than today but will try to keep the pace conservative in future.
Actually did 4:06, 4:06, 3:42, 4:01, 38, 38, 36, 36, 34
Felt a lot happier running it this way than the way I ran last week. Found it a bit stressful while running last week and got a few ectopic beats which happened again on Friday and Sunday so I think maybe it was a bit too hard. I think I can go a little harder than today but will try to keep the pace conservative in future.
Sunday Aug 22, 2010 #
7 AM
Running long 1:24:50 15.25 km (5:34 / km) +208m 5:12 / km
ahr:132 max:155 shoes: Nike Pegasus Black
Longish run with a bit of tempo on the way back. Quite a few ectopics in the second half but no sustained AF. Planned to do 90 minutes with a bit more tempo but I wasn't feeling that good so decided to just take the short route home and jog slowly once I got to the end of the fun singletrack. Ankle a bit uncomfortable still but handled the Strettle reserve singletrack ok at a decent speed.
Friday Aug 20, 2010 #
7 AM
Running hills 24:52 2.42 km (10:17 / km) +200m 7:16 / km
ahr:131 max:160 slept:7.5 weight:70.6kg shoes: Nike Free 3.0
Short hills on the public walkway between Holpin Pl and Benowa Dr. This hill is about 3 times as steep as Bailey Rd (25-30% vs 8-9%) and it did feel a bit more worthwhile. Alternated springing on toes, slow full strides and sprints.
AP gave the climb as 56m which is clearly absurd.
AP gave the climb as 56m which is clearly absurd.
Wednesday Aug 18, 2010 #
8 AM
Running intervals 1:02:05 11.55 km (5:23 / km) +46m 5:16 / km
ahr:145 max:169 shoes: Adizero Ace
4x1k + 5x200 all with 90 second walk recovery down at the oval.
Felt reasonably good warming up but still feeling pretty cold at the end of the warm up. Grass seemed in pretty good condition this week, recently mown and quite firm. Getting really out of breath and feeling slow by half way through the first interval and that theme continued through all the 1k efforts making me feel rather unfit but I was going a bit faster than I expected to. Started to recover a bit doing the 200s and felt quite good by the end. Ankle a little tender when cornering or stepping on uneven ground but didn't really notice it much.
Heart was ok I think, may have been a few ectopics or maybe nothing, definitely still find it a bit worrying to push the heart rate this high.
Felt reasonably good warming up but still feeling pretty cold at the end of the warm up. Grass seemed in pretty good condition this week, recently mown and quite firm. Getting really out of breath and feeling slow by half way through the first interval and that theme continued through all the 1k efforts making me feel rather unfit but I was going a bit faster than I expected to. Started to recover a bit doing the 200s and felt quite good by the end. Ankle a little tender when cornering or stepping on uneven ground but didn't really notice it much.
Heart was ok I think, may have been a few ectopics or maybe nothing, definitely still find it a bit worrying to push the heart rate this high.
Sunday Aug 15, 2010 #
Event: Bells Rapids Badge Event
9 AM
Running warm up/down 9:14 1.46 km (6:21 / km) +13m 6:04 / km
ahr:132 max:158 shoes: Adidas Swoop Blue
Run to the start plus a few times up and down the track near the start. Heart rate seemed unusually high, not dropping on the downhills, which worried me as I thought it might be a sign of some nervous adrenaline which would cause me problems when I started racing. No issues with the heart during the race so very happy about that!
Orienteering race 1:26:51 **** 14.24 km (6:06 / km) +548m 5:07 / km
ahr:156 max:166 spiked:20/23c shoes: Adidas Swoop Blue
Jumbuck Hill badge event. Pretty good steady run for most of it but made a complete mess of 13. Knew it was a dangerous control and I should be careful and approach from the South to be safe but never really intended to do what I thought I should. Got within 20m of it but wasn't quite where I thought I was and then the boulder cluster half way to 14 caught my eye encouraging me to do a big loop to the North before finally finding my way back 2:45 later. Probably lost about 15 seconds on 2 and a bit less on 12 as well.
Felt reasonable physically, not fast but keeping up a good solid pace without too much trouble until 21 where I rolled my right ankle. Didn't feel that bad as I did it but it was very painful any time I twisted my foot slightly as I hobbled the last couple of legs. Still only lost about 30 seconds from 21 to the finish, thought it would have been more. Got the win by about 6 minutes over Ben.
Felt reasonable physically, not fast but keeping up a good solid pace without too much trouble until 21 where I rolled my right ankle. Didn't feel that bad as I did it but it was very painful any time I twisted my foot slightly as I hobbled the last couple of legs. Still only lost about 30 seconds from 21 to the finish, thought it would have been more. Got the win by about 6 minutes over Ben.
C • #13 1
Saturday Aug 14, 2010 #
7 AM
Running 40:11 [3] 7.35 km (5:28 / km) +120m 5:03 / km
shoes: Nike Pegasus Black
Easy rehab loop.
Thursday Aug 12, 2010 #
7 AM
Running hills 21:28 3.21 km (6:41 / km) +100m 5:47 / km
ahr:129 max:160 slept:8.0 weight:70.2kg shoes: Nike Free 3.0
Jogged to the end of the street and did a few drills and sprints on Bailey Rd. All a bit too easy, need to find a steeper hill next time.
Felt some irregular beats and a few flutters on the left side of my chest when I woke up this morning but this time it was coming from my pectoral muscles not my heart.
Felt some irregular beats and a few flutters on the left side of my chest when I woke up this morning but this time it was coming from my pectoral muscles not my heart.
Tuesday Aug 10, 2010 #
7 AM
Running warm up/down 22:01 3.92 km (5:37 / km) +73m 5:08 / km
ahr:151 max:182 shoes: Nike Free 7.0
Warm up for 5k time trial. Heart rate monitor not working at all, too cold and dry, lots of interference from my shirt. Heart was fine really.
Running race 18:51 4.29 km (4:24 / km) +112m 3:53 / km
ahr:160 max:167 shoes: Nike Free 7.0
"5k" time trial. Wanted to see just how far I have slipped in the last couple of months but I wasn't sure if I was really prepared to push myself hard so thought it might turn in to just a solid tempo run. It was clear by the top of the first hill that it was going to be a proper all out time trial and I was able to keep pushing all the way without any heart trouble so pretty happy about that.
Not so happy about the time but at least I know where I really stand now. Almost 2 minutes slower than my last few efforts and almost a minute slower than my previous slowest ever. Really felt the legs were lacking any sort of power on the hills.
Not so happy about the time but at least I know where I really stand now. Almost 2 minutes slower than my last few efforts and almost a minute slower than my previous slowest ever. Really felt the legs were lacking any sort of power on the hills.
Running warm up/down 6:22 1.3 km (4:55 / km)
ahr:135 max:151 shoes: Nike Free 7.0
Jog home from Moola Rd.
Saturday Aug 7, 2010 #
8 AM
Orienteering 1:25:14 *** 10.51 km (8:07 / km) +294m 7:07 / km
ahr:141 max:160 shoes: Adidas Swoop Blue
Putting out tapes for training this afternoon at Ngangaguringguring.
Got to Sawyers Valley before realising I didn't have any tapes so started a bit later than planned which may have been a good thing as it was still only 3.5°C when I started. Intended to do a bit extra at the end to make it up to 80 minutes but it took a bit longer than I thought it would so I didn't need to. Thought I just cruised around but the hills and undergrowth tend to push the heart rate up a bit. Didn't spend much time actually thinking about orienteering so I hope I got all the tapes somewhere near where they should be. All seemed ok at the time, I reckon I could orienteer pretty well if I could actually keep my mind on the job.
Got to Sawyers Valley before realising I didn't have any tapes so started a bit later than planned which may have been a good thing as it was still only 3.5°C when I started. Intended to do a bit extra at the end to make it up to 80 minutes but it took a bit longer than I thought it would so I didn't need to. Thought I just cruised around but the hills and undergrowth tend to push the heart rate up a bit. Didn't spend much time actually thinking about orienteering so I hope I got all the tapes somewhere near where they should be. All seemed ok at the time, I reckon I could orienteer pretty well if I could actually keep my mind on the job.
Thursday Aug 5, 2010 #
6 AM
Running tempo 47:53 9.88 km (4:51 / km) +148m 4:31 / km
ahr:142 max:156 shoes: Nike Free 7.0
2x16min tempo @ 4:42/km and 4:10/km with 1min jog recovery @ 4:46/km.
Out past rehab area and behind tip to Coppin Rd, back on railway trail and lower tracks of Strettle Reserve. Felt ok but heart rate seemed a bit low and so was the pace. Wore a long sleeve top because I thought it would be cold but I was uncomfortably hot before finishing the warm up. Only 4.5°C when I left for work an hour later so not sure why I was hot.
Out past rehab area and behind tip to Coppin Rd, back on railway trail and lower tracks of Strettle Reserve. Felt ok but heart rate seemed a bit low and so was the pace. Wore a long sleeve top because I thought it would be cold but I was uncomfortably hot before finishing the warm up. Only 4.5°C when I left for work an hour later so not sure why I was hot.
Tuesday Aug 3, 2010 #
7 AM
Running 1:08:27 13.21 km (5:11 / km) +175m 4:52 / km
ahr:142 max:167 shoes: Nike Free 3.0
15min @ 10k pace (3:56), 2min rest, 6x1min hills @ max (jog down)
Did the 15min tempo on the frosty oval and the hills on Statham St. No heart problems but didn't really enjoy the hills because the intensity worried me a bit. Went home via Strettle Rd and felt quite good once I got to the top of the hill.
Did the 15min tempo on the frosty oval and the hills on Statham St. No heart problems but didn't really enjoy the hills because the intensity worried me a bit. Went home via Strettle Rd and felt quite good once I got to the top of the hill.
Monday Aug 2, 2010 #
Note
slept:7.4 weight:70.2kg (rest day)
Lacking motivation now that I feel confident of keeping up in the City to Surf. Might skip all the easy runs from now on.
Sunday Aug 1, 2010 #
Event: WA Relays
10 AM
Orienteering race 16:55 *** 3.1 km (5:27 / km) +67m 4:55 / km
ahr:156 max:165 shoes: Adidas Swoop Blue
WA Relays at Marginata with Rachel. Rachel came in pretty close behind despite a poor run on first leg so I didn't feel any pressure to push the pace. A couple of little hesitations but basically a pretty clean and controlled run. Felt as though I was going too slowly up the hills a couple of times but checked the heart rate and realised it is just because I'm not very fit right now.
Orienteering race 17:20 *** 3.19 km (5:26 / km) +47m 5:03 / km
ahr:156 max:166
Last leg of relays. Went out only a few seconds behind Boltboi and with a big gap on everyone else so I knew I just needed a steady run to get the win. A few little hesitations and a 10-15 second error on the 3rd last where I was distracted by some other runners looking too high but nothing major. Boltboi had suggested I do 10 pushups at each control to even things up so when he punched my second last with me I dropped and did 4 pushups knowing he had a few more to get. Good fun courses and nice having a little competition but still feeling as though it was always under control.