Training Log Archive: CraigIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
6 AM
Running 24:47 5.0 km (4:57 / km) +28m 4:49 / km
ahr:137 max:152 shoes: Puma Faas 300
Felt pretty good at the start but was getting tired by half way.
Saturday Oct 27, 2012 #
10 AM
Rogaining 4:00:00 [1] 12.7 km (18:54 / km)
Nannup Rogaine with the extended family.
Friday Oct 26, 2012 #
Note
(rest day)
Right patella tendon a bit sore yesterday, probably from too much running at FCP on Wednesday, so thought I should have a day off.
Thursday Oct 25, 2012 #
4 AM
Running 50:08 8.18 km (6:08 / km) +84m 5:50 / km
ahr:119 max:127 shoes: Nike Free 3.0 V4
I was up anyway so thought I might as well go for a run. I was wrong.
Was going to jog around the flat streets under the streetlights but the wind was really cold and I took the headlamp so I headed for the shelter of KP instead. Not feeling great to begin with but I decided to head up the hill to watch the sunrise over the city anyway because I thought I would warm up and feel better on the downhill run home.
Still a bit early for sunrise when I got to the top but getting light enough to not need the headlamp (5am). I really regretted going so far because I didn't warm up I just got tired. Spent the whole run back down the hill just wanting to stop and walk but not feeling as though I had time. I should have walked as I wasn't going much faster running anyway.
Was going to jog around the flat streets under the streetlights but the wind was really cold and I took the headlamp so I headed for the shelter of KP instead. Not feeling great to begin with but I decided to head up the hill to watch the sunrise over the city anyway because I thought I would warm up and feel better on the downhill run home.
Still a bit early for sunrise when I got to the top but getting light enough to not need the headlamp (5am). I really regretted going so far because I didn't warm up I just got tired. Spent the whole run back down the hill just wanting to stop and walk but not feeling as though I had time. I should have walked as I wasn't going much faster running anyway.
Wednesday Oct 24, 2012 #
6 AM
Running tempo 50:01 10.98 km (4:33 / km) +105m 4:21 / km
ahr:143 max:162 shoes: Puma Faas 300
Rosalie run. Tried to keep up with Dan. Mistake.
Got up a bit early so just walked over to the school and still had a fair wait for the 6am start. I had been getting getting a few early beats since getting up so didn't mind a bit of a wait to let things settle down.
Found myself at the front with Dan pretty early on and he seemed to be keen to push the pace. When we reached the river I went with one of his little surges which was all the encouragement he needed and we soon had a gap on the others. I felt pretty good around the river but once we hit the hills I started to find it hard.
I probably should have dropped off at this point but of course I stuck with him for as long as I could instead and basically turned it into a race for me. Finally dropped off on the steep hill but kept pushing right through to the stop at the war memorial. I was scared a sudden stop would upset my heart so I jogged a couple of laps around the war memorial before stopping. Heart was ok but my chest was a bit sore when I took a deeper breath.
Feeling pretty shattered when we started again but picked up a bit after Hale oval and soon found myself racing Dan again. I didn't want to but just couldn't quite let him go. Ended up running sub 4 minute kms for quite a bit of the run home until Nic caught up at Derby Rd and I tagged out and jogged the last couple of minutes.
Got up a bit early so just walked over to the school and still had a fair wait for the 6am start. I had been getting getting a few early beats since getting up so didn't mind a bit of a wait to let things settle down.
Found myself at the front with Dan pretty early on and he seemed to be keen to push the pace. When we reached the river I went with one of his little surges which was all the encouragement he needed and we soon had a gap on the others. I felt pretty good around the river but once we hit the hills I started to find it hard.
I probably should have dropped off at this point but of course I stuck with him for as long as I could instead and basically turned it into a race for me. Finally dropped off on the steep hill but kept pushing right through to the stop at the war memorial. I was scared a sudden stop would upset my heart so I jogged a couple of laps around the war memorial before stopping. Heart was ok but my chest was a bit sore when I took a deeper breath.
Feeling pretty shattered when we started again but picked up a bit after Hale oval and soon found myself racing Dan again. I didn't want to but just couldn't quite let him go. Ended up running sub 4 minute kms for quite a bit of the run home until Nic caught up at Derby Rd and I tagged out and jogged the last couple of minutes.
Tuesday Oct 23, 2012 #
7 AM
Running 22:49 4.12 km (5:33 / km) +29m 5:21 / km
ahr:128 max:139 shoes: Puma Faas 300
Short loop in KP mostly on concrete paths. Short on time but mostly just lacking motivation. This felt plenty long enough anyway, wanted to have a walk break in the middle but thought I should push on since it was all downhill from there.
Sunday Oct 21, 2012 #
9 AM
Orienteering 57:24 * 8.34 km (6:53 / km) +163m 6:16 / km
ahr:159 max:199 shoes: Inov-8 X-Talon 212
Long course at Lake Leschenaultia.
I had my best sleep in ages last night, sleeping very soundly from 11pm to 4am, but I think it was my heart that woke me up at 4 and it kept me awake until I got up around 7 so I wasn't expecting a good day today.
Tried to take it pretty easy thinking I would try to keep the heart rate similar to yesterday (mostly 140-145). It is so much harder to keep the heart rate down running through the bush that I changed to trying not to go too much over 150 but still had to take it really slowly up the hills. I got through about 2/3 of the course ok but I noticed one of my laces was undone approaching 18 and when I stopped to do it up on the way to 19 it set my heart off straight away. I walked and jogged around to 21 before deciding it wasn't worth trying to finish and walked back. Heart rate stayed around 190 for most of the walk back.
Most controls on tracks so very easy to find the controls (as long as they weren't side on) but cross country options were usually best so not always so easy to be efficient. Good rough compass and terrain running exercise. I had a couple of legs were I was a little further off line than I would have liked but mostly ok. I considered trying to finish just to see how my GPS distance compared to others to see how efficient I was but decided it wasn't worth it.
Approximate distances to 21
Craig 7.34km
ShotRat 8.14km
fletch 8.34km
shanel 8.28km
I had my best sleep in ages last night, sleeping very soundly from 11pm to 4am, but I think it was my heart that woke me up at 4 and it kept me awake until I got up around 7 so I wasn't expecting a good day today.
Tried to take it pretty easy thinking I would try to keep the heart rate similar to yesterday (mostly 140-145). It is so much harder to keep the heart rate down running through the bush that I changed to trying not to go too much over 150 but still had to take it really slowly up the hills. I got through about 2/3 of the course ok but I noticed one of my laces was undone approaching 18 and when I stopped to do it up on the way to 19 it set my heart off straight away. I walked and jogged around to 21 before deciding it wasn't worth trying to finish and walked back. Heart rate stayed around 190 for most of the walk back.
Most controls on tracks so very easy to find the controls (as long as they weren't side on) but cross country options were usually best so not always so easy to be efficient. Good rough compass and terrain running exercise. I had a couple of legs were I was a little further off line than I would have liked but mostly ok. I considered trying to finish just to see how my GPS distance compared to others to see how efficient I was but decided it wasn't worth it.
Approximate distances to 21
Craig 7.34km
ShotRat 8.14km
fletch 8.34km
shanel 8.28km
Saturday Oct 20, 2012 #
6 AM
Running 40:33 8.27 km (4:54 / km) +77m 4:41 / km
ahr:138 max:146 shoes: Puma Faas 300
KPNQFCP run.
Feeling a little more energized than yesterday but it was starting to run out by the end.
Feeling a little more energized than yesterday but it was starting to run out by the end.
Friday Oct 19, 2012 #
5 AM
Running 42:00 6.15 km (6:49 / km) +53m 6:33 / km
ahr:123 max:146 shoes: Nike Free 3.0 V4
Easy run in KP with some drills and strides on Rosalie at the end. Felt quite good apart from the usual complete lack of energy.
Wednesday Oct 17, 2012 #
5 AM
Running 54:23 10.19 km (5:20 / km) +85m 5:07 / km
ahr:131 max:148 shoes: Puma Faas 300
Rosalie run. Struggling to keep up on the downhill so decided I'd better do the short loop. Struggled to keep up the rest of the way as well.
Tuesday Oct 16, 2012 #
7 AM
Running 31:17 5.41 km (5:47 / km) +36m 5:36 / km
ahr:125 max:140 shoes: Puma Faas 300
Short slow run in KP with a couple of walk breaks.
Monday Oct 15, 2012 #
7 AM
Running 38:40 7.27 km (5:19 / km) +79m 5:03 / km
ahr:134 max:146 shoes: Nike Free 3.0 V4
Easy run in KP following the NW road loop.
Saturday Oct 13, 2012 #
5 AM
Running long 1:33:34 17.05 km (5:29 / km) +194m 5:11 / km
ahr:132 max:145 shoes: Puma Faas 300
Long slow run in KP. Legs felt tired from start to finish today.
Thursday Oct 11, 2012 #
7 AM
Running 40:54 [2] 6.31 km (6:29 / km) +76m 6:07 / km
shoes: Nike Free 3.0 V4
Slow shuffle around KP with Rachel. All I could manage today. Rachel had to loop back to me a couple of times.
Wednesday Oct 10, 2012 #
5 AM
Running tempo 59:56 12.27 km (4:53 / km) +96m 4:42 / km
ahr:148 max:187 shoes: Puma Faas 300
Rosalie run. Started at the front and felt quite good but the whole group had passed me by the time we got to Kings Park. Continued to feel ok but struggle to hang onto the back of the group until the hills where I got left behind. Tried to keep working fairly hard on the hills and did manage to catch up to Rachel before the rest at the war memorial.
Rachel set the pace from the war memorial and again I was struggling to keep up until we got to Hale oval where I started to feel better. Pushed the pace a bit up the last hill and then basically raced the rest of the way down the hill just because I felt like it at the time. Paul closed the gap just before the little flatter section so I kicked again and dropped him pretty quickly.
Fun.
Rachel set the pace from the war memorial and again I was struggling to keep up until we got to Hale oval where I started to feel better. Pushed the pace a bit up the last hill and then basically raced the rest of the way down the hill just because I felt like it at the time. Paul closed the gap just before the little flatter section so I kicked again and dropped him pretty quickly.
Fun.
Tuesday Oct 9, 2012 #
7 AM
Running 43:23 7.37 km (5:53 / km) +50m 5:42 / km
ahr:127 max:139 shoes: Nike Free 3.0 V4
Slow jog around KP. Felling pretty tired but starting to move a little more fluently by the end.
Sunday Oct 7, 2012 #
9 AM
Running long 1:25:44 17.59 km (4:52 / km) +37m 4:49 / km
ahr:143 max:158 shoes: Puma Faas 300
From South Perth out to the Claisebrook Cove parkrun course and back with a lap of Heirisson Island on the way out. Thought about having another go at a time trial but decided I felt too tired so would just do a tempo effort instead and not worry about the pace.
Wasn't quite sure where to turn around so I think I went a little too far. Ended up hitting 5k on the gps just at the bottom of the final hill in 21 flat but it was feeling more like time trial than tempo effort by that stage.
Foolishly decided to try to keep the pace under 5min/km on the run home which ended up being close to tempo effort as it was mostly straight into the wind.
I think Terry rode past me between Claisebrook Cove and the Causeway on the way back but I didn't notice him until he was 50m past me.
Stuffed now, expect to be a bit sore for a while after this.
Wasn't quite sure where to turn around so I think I went a little too far. Ended up hitting 5k on the gps just at the bottom of the final hill in 21 flat but it was feeling more like time trial than tempo effort by that stage.
Foolishly decided to try to keep the pace under 5min/km on the run home which ended up being close to tempo effort as it was mostly straight into the wind.
I think Terry rode past me between Claisebrook Cove and the Causeway on the way back but I didn't notice him until he was 50m past me.
Stuffed now, expect to be a bit sore for a while after this.
Saturday Oct 6, 2012 #
7 AM
Running warm up/down 17:25 3.35 km (5:12 / km) +2m 5:11 / km
ahr:168 max:227 shoes: Puma Faas 300
Warm up for an attempt at the parkrun. Heart rate monitor wasn't working properly for most of it but by the end it was my heart that wasn't working properly. Felt reasonably good in the legs but always felt as though it was just a matter of time before my heart played up (last couple of days have been pretty bad).
Running race 1:39 [5] 0.44 km (3:43 / km) +9m 3:23 / km
ahr:144 max:193 shoes: Puma Faas 300
Thought I would give it a go anyway but when my heart rate was 176 standing at the start line I knew it wasn't going to happen so I thought I would just go hard until it felt uncomfortable and then walk back.
First 200 at about 3:20 pace then started to feel a bit uncomfortable in the chest so backed off to about 3:50 pace which I maintained for another 200 or so before I could convince myself to stop. Took a split as I stopped after 440m in 1:39 (3:45/km). Still no idea what I could do if my heart cooperated.
Terry was there to do the 5k at a "fast jog" in 19:52.
Saw a few dolphins jumping out of the water at the entrance to the cove on my way back looking for Rachel and the kids but they had already moved to the finish and missed it.
First 200 at about 3:20 pace then started to feel a bit uncomfortable in the chest so backed off to about 3:50 pace which I maintained for another 200 or so before I could convince myself to stop. Took a split as I stopped after 440m in 1:39 (3:45/km). Still no idea what I could do if my heart cooperated.
Terry was there to do the 5k at a "fast jog" in 19:52.
Saw a few dolphins jumping out of the water at the entrance to the cove on my way back looking for Rachel and the kids but they had already moved to the finish and missed it.
Thursday Oct 4, 2012 #
6 AM
Running 52:06 8.64 km (6:02 / km) +70m 5:48 / km
ahr:126 max:135 shoes: Nike Free 3.0 V4
Easy run in KP with Rachel.
Wednesday Oct 3, 2012 #
5 AM
Running 56:21 10.73 km (5:15 / km) +106m 5:00 / km
ahr:134 max:151 shoes: Puma Faas 300
Rosalie runners wildflower trail run. Small group of 7 elite athletes this week because most western suburbs residents are on holidays apparently. I keep hearing this from many different sources that everyone in the western suburbs goes away every school holidays. Small group meant a faster pace for most of the run. I was a bit worried after struggling to dip under 7min/km on the way to the start but I actually felt reasonably good most of the way. Still struggled a little on most of the climbs but had some brief periods of feeling quite strong which is a nice change.
Tuesday Oct 2, 2012 #
7 AM
Running 39:44 7.17 km (5:32 / km) +70m 5:17 / km
ahr:131 max:144 shoes: Nike Free 3.0 V4
Felt crap again to start with but it did improve somewhat after 15 minutes this time.
Monday Oct 1, 2012 #
6 AM
Running 34:16 5.76 km (5:57 / km) +53m 5:41 / km
ahr:131 max:159 shoes: Puma Faas 300
Short run in KP. Tired. Almost too warm for a singlet at 6am.