Training Log Archive: CraigIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
5 PM
Running 46:06 8.94 km (5:09 / km) +66m 4:58 / km
ahr:141 max:160 shoes: Nike Free 3.0 V5
Evening struggle around KP. Couldn't find any rhythm in my legs or my heart. Had to change my route at the dna tower where they seem to be replacing the nice double slab paths with more of those horrible concrete things. Felt a bit better from there anyway. Knee was fine.
Wednesday Jul 30, 2014 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Kelmscott at Kelmscott.
Started raining at the end of the warm up but didn't last too long and although the courts were wet after that they didn't get too slippery. First match with Rhett was really good fun, lots of good rallies with most games going to deuce and played in a really good spirit. We won the firs 6-3 and lost the second 4-6. Other matches were also good and close but not quite as much fun. Won 6-4 with Dean and 6-4 again with Colin. Ended up as a draw with 4 sets and 38 games each. Felt the knee a couple of times but didn't ever stay sore.
Looks as though I just got hit with an automatic rating adjustment for winning 5 matches at a higher grade. That means I will have to play a higher position in the team now so will be tougher to win.
Started raining at the end of the warm up but didn't last too long and although the courts were wet after that they didn't get too slippery. First match with Rhett was really good fun, lots of good rallies with most games going to deuce and played in a really good spirit. We won the firs 6-3 and lost the second 4-6. Other matches were also good and close but not quite as much fun. Won 6-4 with Dean and 6-4 again with Colin. Ended up as a draw with 4 sets and 38 games each. Felt the knee a couple of times but didn't ever stay sore.
Looks as though I just got hit with an automatic rating adjustment for winning 5 matches at a higher grade. That means I will have to play a higher position in the team now so will be tougher to win.
Tuesday Jul 29, 2014 #
7 AM
Running 39:21 6.77 km (5:49 / km) +68m 5:32 / km
ahr:126 max:136 shoes: Nike Free 3.0 V5
Easy run in KP. Planned to try for about 10k but I started to feel the knee up near Naturescape so I decided to turn back. Could feel it most of the time on the way back but never got really sore.
Monday Jul 28, 2014 #
7 PM
Tennis 2:00:00
Pennants vs Blue Gum Park. Won doubles with Ross 6-1, lost my singles 6-7 and won doubles with Liam 6-2. Serve was terrible in the first doubles and even worse in singles. Really should have won my singles but we still would have gone down on games won as Ross and Liam both lost 6-1. Haven't done enough practice since my lesson so I was reverting to my old strokes most of the time. Didn't ever think about the knee. Maybe a slight hint of soreness after driving home but nothing during or shortly after playing.
Sunday Jul 27, 2014 #
Event: FootO - Yetar Spring
10 AM
Orienteering warm up/down 31:48 3.33 km (9:34 / km) +55m 8:50 / km
ahr:108 max:145 shoes: Inov-8 Oroc 280
Jogged around the E course with Liam for my warm up.
Orienteering (Yetar Spring) 33:26 5.65 km (5:55 / km) +173m 5:08 / km
ahr:155 max:163 shoes: Inov-8 Oroc 280
Didn't want to push the knee too much today after racing yesterday. I was expecting H2 and H4 to be the only options and thought I probably should do the H4. I'm usually not very good at following through with my plans to do a shorter course so I had decided I would definitely opt for the H4 if the H2 was over 7km to try to make it a firmer commitment. The H2 was 7.4km but it turned out there was an H3 of 5.2km as well so that made it an easy choice.
Course was pretty easy and avoided any of the thicker vegetation so it wasn't overly challenging but was an enjoyable run. I had a slight wobble coming into 1, not reading the broad knolls on the top of the hill quite right, and was a bit lazy with the map reading at 8 losing a few seconds because I hadn't noticed the rocky ground between the two boulders. Otherwise pretty clean and felt pretty good. Maybe also lost a second or two each at 7 which seemed a bit low in the gully and 14 which was out the side of the gully on the rock surface but I was happy with what I did there and they were close enough that it didn't really matter.
Happy with the choice to do H3 as the knee felt fine and the distance felt like plenty to satisfy me.
Course was pretty easy and avoided any of the thicker vegetation so it wasn't overly challenging but was an enjoyable run. I had a slight wobble coming into 1, not reading the broad knolls on the top of the hill quite right, and was a bit lazy with the map reading at 8 losing a few seconds because I hadn't noticed the rocky ground between the two boulders. Otherwise pretty clean and felt pretty good. Maybe also lost a second or two each at 7 which seemed a bit low in the gully and 14 which was out the side of the gully on the rock surface but I was happy with what I did there and they were close enough that it didn't really matter.
Happy with the choice to do H3 as the knee felt fine and the distance felt like plenty to satisfy me.
Running warm up/down 3:56 0.57 km (6:53 / km) +5m 6:35 / km
ahr:123 max:131 shoes: Inov-8 Oroc 280
Started trying to do a warm down because I felt I should but it was cold and wet and I started to feel the knee a little so I decided it was stupid and turned back.
Saturday Jul 26, 2014 #
7 AM
Running warm up/down 6:11 1.23 km (5:01 / km) +1m 5:00 / km
ahr:128 max:146 shoes: Nike Free 3.0 V5
Went to Cannington to give Liam a chance to do a park run on a rare free Saturday morning and then visit Bounce afterwards. Penny and Phil brought Pat and Russell along as well. Rachel was going to run with Liam and I was going to have to look after Amy but she decided to go with Russell and Penny so ten minutes before the start I was free to run by myself. I just ran 3 minutes out along the course slowly and back a little faster so not really sufficient warm up but it would have to do.
Running race 19:26 4.99 km (3:54 / km) +1m 3:54 / km
ahr:161 max:168 shoes: Nike Free 3.0 V5
I knew I wasn't warmed up enough to start fast and I didn't really want to anyway so I started a few rows back and tried to take it out pretty easy. Felt pretty slow to begin with, definitely didn't feel as though I was warmed up and running fast until about 2km, so it was a bit of a surprise when the first km came up in 3:49. Not surprised that the second km was slower (3:55) despite feeling faster because I knew I wasn't going to sustain anything under 3:50. I passed a couple of young guys at about 2km and felt as though I really got going faster in the third km but it was 3:55 again. Started to suffer a bit in the 4th km and although I tried to work harder to hold the pace I thought I was fading so again surprised with a 3:53. Last km was painful. Again felt I was fading but hoped to raise enough of a finishing surge to hold it under 4min so pretty happy to finish with 3:56 pace for the last km.
Good to know I haven't lost too much speed over the last month and that I can survive pushing my heart that hard but I really want to be faster than that. I think I'm going to have to start setting alarms and forcing myself out to train a bit more often if I want to get faster but I still need to be a bit patient with my injuries.
Good to know I haven't lost too much speed over the last month and that I can survive pushing my heart that hard but I really want to be faster than that. I think I'm going to have to start setting alarms and forcing myself out to train a bit more often if I want to get faster but I still need to be a bit patient with my injuries.
Running warm up/down 18:06 3.14 km (5:46 / km)
ahr:137 max:142 shoes: Nike Free 3.0 V5
Jogged back along the course to find Penny, Russell and Amy. Started to get a little sore around the knee at about the furthest point but didn't get worse after stopping as it did last time I ran.
Friday Jul 25, 2014 #
5 PM
Swim 22:50 [3] 1.0 km (22:50 / km)
After not getting out for a run early this morning I thought I should try to do something approximating exercise while the kids were in swimming lessons. Decided to have a go at swimming 1km straight in the outdoor 50m pool but I wasn't confident I would make it. Tried to start conservatively and breathe bilaterally and it actually felt a lot better than I expected it to but it must be the slowest I have ever done. Might try to do it regularly and see if I can get the time down under 20 minutes. I think my best time ever was 16:25 in a 25m pool but I don't think I've ever gone under 18 in a 50m pool.
Note
Logged more swimming today than in the previous 8 years combined.
Thursday Jul 24, 2014 #
6 AM
Running 48:57 9.71 km (5:03 / km) +83m 4:50 / km
ahr:140 max:157 weight:70.9kg shoes: Nike Free 3.0 V5
Kind of a build run around the outside of KP. Trying to just run freely, not holding back but not really pushing either. Knee was good until I started going downhill and then it went downhill too. Just feeling a bit tight on the downhills really and did seem to recover better afterwards than it has been.
Tuesday Jul 22, 2014 #
7 AM
Running 37:12 6.58 km (5:39 / km) +11m 5:36 / km
ahr:126 max:132 shoes: Nike Free 3.0 V5
Easy jog in KP. Did loops around the flatter area to avoid aggravating the knee by running downhill.
Monday Jul 21, 2014 #
6 AM
Running 48:28 8.58 km (5:39 / km) +84m 5:23 / km
ahr:130 max:141 shoes: Nike Free 3.0 V5
Filling in for Rachel on the sand track loops with Priscilla, Helen and Dean. Helen and Priscilla went on for an extra loop when Dean and I turned for home. Knee mostly good but started to feel it in the last 5 minutes.
Sunday Jul 20, 2014 #
11 AM
Cycling 1:03:24 27.01 km (25.6 kph) +97m
ahr:120 max:144 weight:71.3kg
Set out to do a few laps of Kings Park on the bike but I think I got a bit lost. Close to max effort on the bike seems to get the heart rate about as high as a gentle jog. Probably means my leg strength could benefit from more cycling but I just don't find it enjoyable enough.
Saturday Jul 19, 2014 #
Event: NavDash - Shenton College
12 PM
Running warm up/down 27:18 4.65 km (5:52 / km) +53m 5:33 / km
ahr:132 max:153 shoes: Nike Free 3.0 V5
Jogged over to Shenton College and then did a lap around Shenton bushland plus a few strides on the oval to complete the warm up. Knee feeling fine but legs a bit heavy.
Orienteering race 25:20 5.01 km (5:03 / km) +27m 4:55 / km
ahr:163 max:168 shoes: Nike Free 3.0 V5
NavDash at Shenton College. Missed the memo about open gates so I ended up running back through the start triangle 3 times as I couldn't see any other legal way in and out of the school buildings. I realised there must be another way through when the people I passed on the first couple of legs were leaving 6 as I headed into it so I had another look at the map but still couldn't see any alternative. Lost a bit of motivation to push hard after that, particularly after the same thing happened again at 12. Probably lost a bit over 3 minutes on those legs and another 30 seconds at 24 when I started navigating to 5 after being distracted by the concrete slab at the end of the building.
Didn't notice the knee at all.
Didn't notice the knee at all.
Running warm up/down 17:52 1.32 km (13:30 / km) +1m 13:27 / km
ahr:106 max:135 shoes: Nike Free 3.0 V5
Followed Liam and Monty around the easy course. Knee was quite sore doing this after having time to cool down and stiffen up a bit. Tried to tell Liam that he hadn't been to 9 but he would not be persuaded. He spent the rest of the course complaining about all the time I wasted trying to tell him. Even after downloading at the finish he still claims the control at 9 wasn't working properly and I need to visit specsavers if I think I saw him go to the different control that was recorded on his splits printout.
Friday Jul 18, 2014 #
5 PM
Running 41:08 7.41 km (5:33 / km) +56m 5:21 / km
ahr:136 max:147 weight:71.6kg shoes: Nike Free 3.0 V5
Easy run in KP mostly on sand tracks. Leg got a little sore towards end after doing a downhill section on hard surface in the dark but mostly felt less injured than last few days. Heart rate definitely higher in the afternoon than it is in the morning.
Thursday Jul 17, 2014 #
8 PM
Running (treadmill) 30:00 [3] 5.95 km (5:03 / km)
weight:72kg shoes: Nike Free 3.0 V5
Half an hour on the treadmill at the gym gradually building the pace from 8km/h up to 15km/h. Got a bit tight above the knee after about 8 minutes but got better rather than worse after that. Apart from that it felt pretty comfortable.
Gym 40:00 [1]
Had the gym to myself so played around a bit with the sled, ropes, box jumps etc. Only fell on my face once.
Wednesday Jul 16, 2014 #
7 AM
Running 21:30 3.53 km (6:05 / km) +11m 6:00 / km
ahr:119 max:133 shoes: Nike Free 3.0 V5
Jogged to work and back and home for lunch the last couple of days and that felt ok so I thought I would attempt a return to some specific training today. Didn't go as well as I hoped. Not really sore but more noticeable tightness just above the knee than there had been on the jogs to work. Kind of expected it because it was hurting a bit in bed last night after the previous couple of nights had been pain free.
7 PM
Tennis 2:00:00 [1]
Pennants doubles training for about 1.5 hours plus another half hour hitting with Colin and then Dion with a bit of serving in between. Knee mostly good but getting a little sore by the end. New backhand still needs a lot of work.
Thursday Jul 10, 2014 #
3 PM
Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Free 5.0
Ran home from the naturescape playground in Kings Park to get the car. Outside of knee getting a bit sore by the end.
Wednesday Jul 9, 2014 #
7 AM
Tennis 1:00:00 [1]
One hour lesson with Matt. Trying to make some significant changes to both forehand and backhand. Didn't have time to look at my serve and volleys.
Wednesday Jul 2, 2014 #
6 AM
Running 32:02 5.85 km (5:28 / km) +19m 5:23 / km
ahr:129 max:160 (injured) shoes: Nike Free 3.0 V5
Seems yesterday's run wasn't a good idea. Knee was sore from the start and wasn't getting any better so I turned for home after going up the steps into Kings Park. Think I have been trying to do a bit too much while everything is still a bit stiff from the fall.
7 PM
Tennis 2:00:00 [1]
Filling in for the Wednesday night pennants team against Alexander Park.
Won 6-4 6-1 with Rhett, lost 5-7 with Colin and won 6-1 with Ian. Feeling a bit tight in the left hamstring but the knee didn't actually hurt very much.
Won 6-4 6-1 with Rhett, lost 5-7 with Colin and won 6-1 with Ian. Feeling a bit tight in the left hamstring but the knee didn't actually hurt very much.
Tuesday Jul 1, 2014 #
5 AM
Running intervals 1:27:50 18.19 km (4:50 / km) +60m 4:45 / km
ahr:144 max:164 shoes: Nike Free 3.0 V5
Over to McGillivray for 4x1600 at 4:07/km with 2min jog + 6x200 in 42 w 200 jog + 1600 at 4:07/km. Tired, heavy legs, knee a bit sore. Not sure it was a good idea but got it done. Good mental toughness training although I did decide to do it early because it might rain in the afternoon so not sure how tough that is.