Training Log Archive: CraigIn the 31 days ending Jul 31, 2015:
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Thursday Jul 30, 2015 #
8 AM
Note
Ride to work was reasonably comfortable today.
Tuesday Jul 28, 2015 #
Note
Walked to work today.
Think I'll catch the bus home.
Think I'll catch the bus home.
11 PM
Note
First dressing change.
Doesn't look so scary now.
Doesn't look so scary now.
Monday Jul 27, 2015 #
Note
I thought I could manage the 1k ride to work but I was wrong. Bending the knee too much seemed to be causing problems. Nearly fell off once when I hit one pedal on the ground reacting to a sharp pain. Tried to pedal with one leg the rest of the way but it isn't very effective without being clipped in.
Managed to roll most of the way home without pedalling and then got off and walked up Hilda St.
Very painful when Liam kicked me in the shin as he got into bed.
Managed to roll most of the way home without pedalling and then got off and walked up Hilda St.
Very painful when Liam kicked me in the shin as he got into bed.
Sunday Jul 26, 2015 #
10 AM
Orienteering 52:25 [3] 8.59 km (6:06 / km) +150m 5:37 / km
shoes: Inov-8 X-Talon 212 b
H1 at Malmalling. Cruised around the H1 trying to run the kind of pace I might be able to keep up for the ultra long. Felt a bit rushed out of the start, going to really have to make an effort to stay calm and relaxed in the mass start. Quite an enjoyable run, nice open running with enough detail to keep it interesting without ever getting too tRicky. Wasn't super efficient but I don't remember any significant problems and I was still feeling quite relaxed and comfortable at the end. Had to fight the instinct to push hard up the hill to the finish.
11 AM
Orienteering 11:39 [3] 1.87 km (6:15 / km) +22m 5:54 / km
(injured) shoes: Inov-8 X-Talon 212 b
Other courses were a bit short and the H2 finish was similar to the H1 anyway so I had decided I would just run around the H1 again to try to get in close to two hours total. I thought it would be interesting to see how my pace and effort compared on the second lap as well.
Ran straight from the finish to download then straight back up to the start to begin lap 2, getting there just after Dan started packing up. We were very late getting going this morning and I was feeling a bit guilty about setting out again so late, especially after ignoring Amy running after me calling "Daddy" as I ran through transition. Felt a bit rushed starting again but made sure I stuck to my plan of running low this time for comparison. First time I stayed straighter to avoid the unmapped green near the triangle. Climbed a little earlier than I intended and then tripped as I ran through somewhere just below 18.
Initially I thought it was nothing as I didn't go down very hard and it was soft and grassy where my hands landed. As I got up I noticed my right shin was sore and looked back to see a sharp rock sticking out of the ground where my shin would have landed. Had an inkling it might be worse than I first thought as I was reluctant to look at it as I ran through 1 and 2. I tried to avoid looking at it as I pulled my sock up after 2 but saw enough to realise there was a significant cut, not just a bruise. Started to hurt more as I ran down to 3 which, combined with my feeling of guilt about staying out too late, was enough to convince me to turn back rather than heading further away from home. I'm not sure I would have convinced myself to turn back if I hadn't started late.
Got back to the car and stuck an ice pack from the cooler bag on it for a while but I was too scared to pull the sock down and look at it. When I had been standing around for a while it wasn't hurting much so I started to think maybe it wasn't so bad but my rigid ice block wasn't very effective so I thought I'd head up to the cake stall to get some real ice. Took my time getting up there, stopping to give the kids drinks and chat a bit along the way. Eventually got there and grabbed some ice out of the drinks esky. Got my first proper look at it when I pulled my sock down to stick the ice under it and thought the same as a bystander said "That doesn't look good".
Went over to the caravan to ask for some first aid where Phil Taylor and Ian Finnie did a good job of patching me up but both thought I needed to see a doctor for some stitches and probably shouldn't drive the kids home by myself. Fortunately I was planning to go to lunch with Penny & Phil and the kids were already camped in Mike's van anyway so Phil drove me down to Swan Districts Hospital where I had 7 stitches put in at the after hours GP clinic.
Didn't get the long run I wanted in and now probably won't get any in before the ultra long in Victoria.
Ran straight from the finish to download then straight back up to the start to begin lap 2, getting there just after Dan started packing up. We were very late getting going this morning and I was feeling a bit guilty about setting out again so late, especially after ignoring Amy running after me calling "Daddy" as I ran through transition. Felt a bit rushed starting again but made sure I stuck to my plan of running low this time for comparison. First time I stayed straighter to avoid the unmapped green near the triangle. Climbed a little earlier than I intended and then tripped as I ran through somewhere just below 18.
Initially I thought it was nothing as I didn't go down very hard and it was soft and grassy where my hands landed. As I got up I noticed my right shin was sore and looked back to see a sharp rock sticking out of the ground where my shin would have landed. Had an inkling it might be worse than I first thought as I was reluctant to look at it as I ran through 1 and 2. I tried to avoid looking at it as I pulled my sock up after 2 but saw enough to realise there was a significant cut, not just a bruise. Started to hurt more as I ran down to 3 which, combined with my feeling of guilt about staying out too late, was enough to convince me to turn back rather than heading further away from home. I'm not sure I would have convinced myself to turn back if I hadn't started late.
Got back to the car and stuck an ice pack from the cooler bag on it for a while but I was too scared to pull the sock down and look at it. When I had been standing around for a while it wasn't hurting much so I started to think maybe it wasn't so bad but my rigid ice block wasn't very effective so I thought I'd head up to the cake stall to get some real ice. Took my time getting up there, stopping to give the kids drinks and chat a bit along the way. Eventually got there and grabbed some ice out of the drinks esky. Got my first proper look at it when I pulled my sock down to stick the ice under it and thought the same as a bystander said "That doesn't look good".
Went over to the caravan to ask for some first aid where Phil Taylor and Ian Finnie did a good job of patching me up but both thought I needed to see a doctor for some stitches and probably shouldn't drive the kids home by myself. Fortunately I was planning to go to lunch with Penny & Phil and the kids were already camped in Mike's van anyway so Phil drove me down to Swan Districts Hospital where I had 7 stitches put in at the after hours GP clinic.
Didn't get the long run I wanted in and now probably won't get any in before the ultra long in Victoria.
C • Bugger 11
Saturday Jul 25, 2015 #
6 AM
Running intervals 1:03:09 [2] 12.07 km (5:14 / km) +32m 5:10 / km
shoes: Nike Free 3.0 Flyknit Blue
Really did not want to get up this morning but I did eventually convince myself it was better to get it done now. Wanted to start trying to do something a little fast so I went down to the river and did 4x1k with 2min jog recoveries. Just trying to get under 4min/km and hoping it wouldn't feel too hard. I did get under 4 for all of them but it felt as though I would struggle to run 5k at that pace.
4 PM
Tennis 2:00:00 [1]
Orange ball with Liam.
Friday Jul 24, 2015 #
5 AM
Running 47:48 [2] 8.82 km (5:25 / km) +77m 5:12 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy run in KP sticking to hard surfaces to avoid the cold wet grass.
Thursday Jul 23, 2015 #
6 AM
Running 1:01:40 [2] 11.06 km (5:35 / km) +85m 5:22 / km
shoes: Nike Free 3.0 Flyknit Orange
Slow run in KP. Stuck to the hard surfaces for most of the first half while it was dark. Feeling pretty stiff and tired.
Wednesday Jul 22, 2015 #
6 AM
Running 1:08:05 14.42 km (4:43 / km) +217m 4:23 / km
shoes: NB Minimus Road V2
GA's 5/8 surges. Finally got to complete the full course. Felt as though I was going pretty well so thought I might be able to set a clear best time but I was about 40 seconds down on the slightly modified course from a couple of weeks ago. Still good to have 3 weeks in a row a minute or two faster than what my good days were a couple of months ago.
Tuesday Jul 21, 2015 #
7 AM
Running 1:06:21 [2] 12.69 km (5:14 / km) +137m 4:58 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP on a mix of hard and soft surfaces. Felt reasonably good and had to resist the urge to push the pace towards the end. Threatening clouds at the start, a bit of rain in the middle and completely clear sky at the end.
Monday Jul 20, 2015 #
7 AM
Running 40:02 [2] 7.17 km (5:35 / km) +59m 5:22 / km
shoes: Nike Free 3.0 Flyknit Orange
Very late getting out this morning after lying awake all night listening to the rain and wondering how badly the roof is leaking. Didn't want to do too much anyway with tennis tonight so just did a short loop with a stop at the IGA to get supplies for post tennis snacks. Felt a little better than I expected but my expectations were low.
7 PM
Note
Tennis cancelled due to rain/wet courts. Courts actually would have been pretty dry at the start but it rained heavily pretty soon after the scheduled start so good decision to cancel. Good result for us as our team was weaker than usual (had me in it) and their rankings were way better than ours.
Sunday Jul 19, 2015 #
10 AM
Running warm up/down 11:01 [2] 2.04 km (5:25 / km) +23m 5:07 / km
shoes: Inov-8 Oroc 280
Orienteering race 39:48 [4] 6.56 km (6:04 / km) +200m 5:16 / km
shoes: Inov-8 Oroc 280
SOL Middle H1 at Peterdine. Can't say I enjoyed this run which was disappointing as I normally love running at Peterdine. Just too steep and rocky underfoot to be enjoyable for me. A few controls didn't seem in quite the right place but with all the small scrappy rock over that side of the map it was hard to be sure of anything and all the rocks underfoot meant I was never managing to read the map as much as I wanted to.
I'm struggling to think of a single control that I ran into confident of where it was going to be but I didn't really lose much time on any. Had a significant hesitation coming into 4 but that was probably good as I spotted the control where I wasn't expecting it and I was much faster than anyone else on that leg. I'm told 7 was wrong but I stumbled across it before even thinking about what it was supposed to be on. Lost a little time at 11 because I assumed the couple heading down the creek would have seen it if it was higher so I aimed just below them but they must have walked straight past it. Slightly off on 12 but spotted it fairly quickly (why put a control on a single triangle of boulder field on a slope covered in rocky ground?). Struggled a bit on the climbs at the end but made an effort on the finish to try to dip under 40 minutes and just made it.
I'm struggling to think of a single control that I ran into confident of where it was going to be but I didn't really lose much time on any. Had a significant hesitation coming into 4 but that was probably good as I spotted the control where I wasn't expecting it and I was much faster than anyone else on that leg. I'm told 7 was wrong but I stumbled across it before even thinking about what it was supposed to be on. Lost a little time at 11 because I assumed the couple heading down the creek would have seen it if it was higher so I aimed just below them but they must have walked straight past it. Slightly off on 12 but spotted it fairly quickly (why put a control on a single triangle of boulder field on a slope covered in rocky ground?). Struggled a bit on the climbs at the end but made an effort on the finish to try to dip under 40 minutes and just made it.
Running warm up/down 9:31 [2] 1.52 km (6:16 / km) +16m 5:57 / km
shoes: Inov-8 Oroc 280
Saturday Jul 18, 2015 #
6 AM
Running long 1:45:06 20.11 km (5:14 / km) +256m 4:55 / km
shoes: Nike Free 3.0 Flyknit Orange
Long run in KP. Couldn't help lifting the pace a bit when one of Raf's groups started coming past me on the long climb up Lovekin Drive. Felt pretty good when it flattened out after that and kept it going to the end.
Friday Jul 17, 2015 #
7 AM
Running 47:19 [2] 8.0 km (5:55 / km) +80m 5:38 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy run in KP with some drills and strides at the end. Feeling the effects of Wednesday night tennis more today.
Thursday Jul 16, 2015 #
6 AM
Running 57:29 [2] 10.53 km (5:28 / km) +85m 5:15 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy lap of KP.
Wednesday Jul 15, 2015 #
6 AM
Running tempo 1:10:43 14.56 km (4:51 / km) +214m 4:31 / km
shoes: NB Minimus Road V2
GA's 5/8 surges. Foiled by herbicide spraying again. This time it was the second half of the last effort so I just stopped early. Probably on track to be about a minute slower than last week but a minute faster than any other effort.
7 PM
Tennis 1:40:00 [1]
Pennants training, all doubles.
Tuesday Jul 14, 2015 #
4 PM
Running 59:54 [2] 10.52 km (5:42 / km) +27m 5:37 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run with Rachel around the river after work.
Monday Jul 13, 2015 #
4 PM
Running 58:57 [2] 10.38 km (5:41 / km) +124m 5:22 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy run in KP with Rachel after work.
Sunday Jul 12, 2015 #
4 PM
Running long 1:30:28 15.99 km (5:40 / km) +265m 5:14 / km
shoes: NB Minimus Road V2
Afternoon run with Rachel from her parents house in Glen Forrest. Did an extra 20 minute loop at the end to make it into a long run for me. Getting pretty dark by the end. Felt pretty good.
Friday Jul 10, 2015 #
7 AM
Running 1:04:04 [2] 12.02 km (5:20 / km) +2m 5:19 / km
shoes: Nike Free 3.0 Flyknit Orange
Longer easier run in Busselton heading East into town and back.
Thursday Jul 9, 2015 #
4 PM
Running 40:00 8.08 km (4:57 / km) +7m 4:56 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in Busselton heading West along the beach and then South for a bit along the edge of Locke nature reserve. Picked up the pace a bit with the wind on the way back.
Wednesday Jul 8, 2015 #
8 AM
Running 1:03:51 13.89 km (4:36 / km) +215m 4:16 / km
shoes: Nike Free 3.0 Flyknit Orange
GA's 5/8 +/- surges except I had to take a different route on the last recovery because the usual track was closed for herbicide spraying. Wasn't sure I wanted to do this because my nose was running a bit and I haven't been getting much sleep but as soon as I started pushing the pace I felt good. Tried to concentrate on keeping a strong pace on the recoveries rather than pushing the efforts but still knocked 10 seconds off my best times for most of the surges. Haven't checked how much difference the last recovery would have made but I'm sure I would have been much faster overall as I did 38:06 today and my previous best was 39:51. Amazing how one good run can make such a difference to how you feel about months of training.
Tuesday Jul 7, 2015 #
7 AM
Running 51:47 [2] 9.01 km (5:45 / km) +71m 5:32 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with Rachel. Nice to not have any sore bits.
Monday Jul 6, 2015 #
7 AM
Running 47:13 [2] 7.97 km (5:55 / km) +88m 5:37 / km
shoes: Nike Free 3.0 Flyknit Orange
Sunday Jul 5, 2015 #
11 AM
Orienteering 58:33 [4] 9.27 km (6:19 / km) +256m 5:33 / km
shoes: Inov-8 X-Talon 212 b
Wanted to get a decent run in somehow today and it seemed the easiest way would be to run the H1. There were a couple of times when I was conscious of being a little careless and relying on recognising the control site when I got close but overall it felt surprisingly unfamiliar considering I had set the course and put out half the controls the day before. I don't think there was a single control that I approached from the same direction as when putting out or taping controls and I had almost no memory of the overall course so it felt like a really worthwhile training run.
Felt much better than yesterday so ran pretty much full race pace. Only real mistake was running to the boulder Cameron was standing on just SW of 14. I didn't think it was right and he was looking a little lost but I thought he might just be planning the long leg and I thought it was the safer option to check. Quickly worked out what boulder it was so didn't lose too much time and still had fastest split. Also lost contact a little approaching 12 so was cautious for a while to make sure I hit the small knoll with two boulders just above the control but did and got it ok from there. Caught Bryce at the last and thought he might race me to the finish but he made a small mistake going a little left out of the clearing on the edge of the circle so I had too much of a gap to entice him to take me on.
Felt much better than yesterday so ran pretty much full race pace. Only real mistake was running to the boulder Cameron was standing on just SW of 14. I didn't think it was right and he was looking a little lost but I thought he might just be planning the long leg and I thought it was the safer option to check. Quickly worked out what boulder it was so didn't lose too much time and still had fastest split. Also lost contact a little approaching 12 so was cautious for a while to make sure I hit the small knoll with two boulders just above the control but did and got it ok from there. Caught Bryce at the last and thought he might race me to the finish but he made a small mistake going a little left out of the clearing on the edge of the circle so I had too much of a gap to entice him to take me on.
1 PM
Orienteering 33:10 [2] 3.9 km (8:31 / km) +109m 7:28 / km
shoes: Inov-8 X-Talon 212 b
Collecting the southernmost controls. I was trying to be nice to Rachel by choosing this group because it was steeper and further away than the other group but I forgot the other group had a water drop. My legs were not enjoying the hills on this which reaffirms my belief that I need to take it easy from the start if I want to get through the ultra long in reasonable shape.
Saturday Jul 4, 2015 #
11 AM
Orienteering 1:25:00 6.0 km (14:10 / km)
shoes: Inov-8 X-Talon 212 b
Putting out controls and water at Malmalling. Thought about doing some extra distance but my legs felt very heavy on the climbs so I decided not to.
Friday Jul 3, 2015 #
6 AM
Running 48:56 [3] 10.57 km (4:38 / km) +12m 4:36 / km
shoes: NB Minimus Road V2
Didn't feel like wearing the headlamp so I went for a steady run down by the river. Feeling reasonable but working a little harder than I would have liked by the end. Still a pretty good session considering how close I was to staying in bed.
Thursday Jul 2, 2015 #
2 PM
Running 45:20 [2] 8.2 km (5:32 / km) +68m 5:18 / km
shoes: Nike Free 3.0 Flyknit Orange
Snuck in a short run in KP on the way to pick Amy up from school leaving Liam to cough at home alone. Legs felt heavy. Did a few strides on the oval at the end. A couple of short hills felt terrible but the flat efforts were better.
Wednesday Jul 1, 2015 #
5 AM
Running 1:05:34 [2] 11.69 km (5:37 / km) +106m 5:22 / km
shoes: NB Minimus Road V2
Easy run around the park in the dark. Felt quite good early on but got tired after about 35 minutes when I would usually expect to be starting to warm up.