Training Log Archive: CraigIn the 31 days ending Oct 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||
Wednesday Oct 31, 2018 #
6 AM
Running 44:09 5.92 km (7:27 / km) +48m 7:10 / km
ahr:107 max:126 weight:73.8kg shoes: Brooks Glycerin grey/blue
Similar to yesterday but without following a schedule. Crossed the road with Alex and he was wearing a shirt full of holes so I felt compelled to tell him how I used to wear a similar shirt to race in national events in the early days. Walked and jogged chatting to him for about 10 minutes until I decided I'd better turn off so that I wasn't tempted to overdo the running. Short period of burning pain in the Achilles around the 25 minute mark again but mostly not too bad. Right hip still not good. Still getting fatter.
Tuesday Oct 30, 2018 #
7 AM
Running 40:00 5.15 km (7:46 / km) +46m 7:26 / km
ahr:101 max:124 shoes: Brooks Glycerin grey/blue
Trying to ease back into running a little bit more sensibly. 5min walk to start and finish with 15x1min jog/1min walk except did a 2min jog in the middle. Got a bit of the same burning pain in the achilles I had on Sunday at around the 25 minute mark. Right hip feeling rather dysfunctional at about that point too. Not really sure which comes first but I think they are connected.
Monday Oct 29, 2018 #
6 AM
Cycling 1:01:12 24.02 km (23.5 kph) +238m
ahr:113 max:158
Achilles was feeling pretty sore all night so didn't want to try running again this morning. On the bike my right quad, hamstring and adductors all felt tight so I think I must have been tensing them to protect the achilles yesterday. Achilles was a bit sore on some of the hills too. An hour feels so much longer on the bike than it does on foot.
5 PM
Cycling 37:39 8.61 km (13.7 kph) +60m
ahr:103 max:155
Gentle little ride around the suburbs with Liam after work.
Sunday Oct 28, 2018 #
3 PM
Running 1:03:10 9.89 km (6:23 / km) +29m 6:18 / km
ahr:120 max:151 shoes: Nike Pegasus 34
Afternoon run with Rachel. Achilles was ok for the first 15 minutes. I should have stopped and walked at that point but I kept running for another 20 minutes instead. Made things worse by heading directly away from home for over 30 minutes and wanted to be home before Amy was due back in a little over an hour so alternated faster running and walking on the way back. Really tight in the calf and foot by the time I got back.
Saturday Oct 27, 2018 #
5 AM
Running 1:01:38 9.67 km (6:22 / km) +64m 6:10 / km
ahr:119 max:145 shoes: Brooks Glycerin grey/blue
First time in ages that I have been down to the river early enough to see Hubert out on his morning ride. Also saw Ron Pang but didn't quite get close enough to say hello. Fair bit of walking and very slow jogging early then much more continuous running at a reasonable pace around the river. Did 5k in 26:16 from 2.5-7.5k. Managed to win a little race, with a guy who didn't know he was in a race, by making a superior route choice. Lots more walking again near the end as it was getting a bit sore.
12 PM
Cycling 54:55 12.0 km (13.1 kph) +73m
ahr:105 max:142
Gentle roll around the river and Dalkeith with Liam. Stopped at LaPatisserie on the way back but I don't think it was worth it.
Friday Oct 26, 2018 #
6 AM
Running 1:02:26 9.08 km (6:53 / km) +113m 6:28 / km
ahr:114 max:182 shoes: Brooks Glycerin grey/blue
Started slow, got going a bit better through the middle then finished slower again.
Thursday Oct 25, 2018 #
5 AM
Running 1:01:04 7.13 km (8:34 / km) +26m 8:25 / km
ahr:101 max:154 weight:72.8kg shoes: Nike Pegasus 34
Walk/jog around the streets and ovals before and after pump class. More walking than jogging. Stopped to talk to Daniel for a while when I found him doing some soccer training with Daisy.
Gym 35:00 [3]
Pump with CC's temporary replacement. Not as good but better than nothing, which is what I would do if I wasn't doing this.
Wednesday Oct 24, 2018 #
7 AM
Running 1:00:57 9.63 km (6:20 / km) +133m 5:55 / km
ahr:123 max:140 weight:72.8kg shoes: Brooks Glycerin grey/blue
Definitely being stupid now, but I really enjoyed this run despite the pain.
Tuesday Oct 23, 2018 #
5 AM
Running 1:03:48 9.05 km (7:03 / km) +128m 6:35 / km
ahr:110 max:131 weight:73.6kg shoes: Brooks Glycerin grey/blue
Feeling a bit more sore starting out today so more walking and very slow jogging early on. Thought I might just walk the whole time but I did end up feeling ok doing a couple of longer faster sections of running later. Not convinced that I'm not being really stupid but at least I still feel a lot better than I did after doing intervals last week.
Monday Oct 22, 2018 #
6 AM
Running 1:02:29 8.16 km (7:39 / km) +120m 7:08 / km
ahr:106 max:127 weight:73kg shoes: Brooks Glycerin grey/blue
More walking and slower jogging this time.
Sunday Oct 21, 2018 #
4 PM
Running 1:02:25 9.56 km (6:32 / km) +81m 6:16 / km
ahr:117 max:148 shoes: Brooks Glycerin grey/blue
Another walk/jog around KP but went with Rachel this time so did a lot less walking.
Saturday Oct 20, 2018 #
10 AM
Running 1:02:46 9.27 km (6:46 / km) +109m 6:24 / km
ahr:122 max:158 shoes: Brooks Glycerin grey/blue
Intended to go for a bike ride but couldn't convince myself to do it so went for another walk/jog around KP instead. Left ankle wasn't as bad today but the right Achilles was much worse.
Friday Oct 19, 2018 #
6 AM
Running 1:03:35 8.98 km (7:05 / km) +100m 6:43 / km
ahr:110 max:126 weight:72.9kg shoes: Brooks Glycerin grey/blue
Walk/jog around KP. Often sore at front of left ankle while walking. Achilles didn't seem too bad.
Thursday Oct 18, 2018 #
6 AM
Gym 45:00 [3]
Pump with CC. Just me again. Did a little warm up on the spin bike.
Running 26:05 4.61 km (5:39 / km) +40m 5:25 / km
ahr:132 max:144 weight:73.6kg shoes: Nike Pegasus 34
Achilles didn't feel so bad walking back from the gym so I decided to try going out for a little jog. Had a couple of times when I thought it was starting to get more sore but it settled again and wasn't too bad at the end, certainly still better than it was on the way to the gym.
I think that is a new record for my weight but probably shouldn't count as an official record since it was after breakfast.
I think that is a new record for my weight but probably shouldn't count as an official record since it was after breakfast.
Tuesday Oct 16, 2018 #
5 PM
Running intervals 42:52 7.48 km (5:44 / km) +32m 5:37 / km
ahr:127 max:159 shoes: Nike Pegasus 34
Back to Tuesday night intervals but just me and Rachel this time. 4x1k with 1:30 rest, but I just went with Rachel so was getting closer to 2 minutes. Felt pretty good and was faster than I expected, without feeling as though I was pushing hard, but felt a little calf tightness after the second effort and got a bit sore on the third. Stayed behind Rachel on the last, which did feel less sore, but still got really sore after cooling down.
Sunday Oct 14, 2018 #
10 AM
Running long 31:14 5.1 km (6:07 / km) +39m 5:54 / km
ahr:121 max:157 shoes: Brooks Glycerin grey/blue
Sunday long run, with Rachel.
Saturday Oct 13, 2018 #
10 AM
Cycling 51:29 20.84 km (24.3 kph) +181m
ahr:123 max:163
One tempo loop around KP plus warm up and down.
Friday Oct 12, 2018 #
5 PM
Running 27:30 4.75 km (5:47 / km) +26m 5:38 / km
ahr:123 max:147 shoes: Brooks Glycerin grey/blue
Easy run after work. Right Achilles getting sore in the last few minutes.
Thursday Oct 11, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC. Just me this week. Didn't seem any harder than normal after missing a couple of weeks.
Wednesday Oct 10, 2018 #
6 AM
Running 31:42 4.97 km (6:23 / km) +41m 6:08 / km
ahr:118 max:139 shoes: Brooks Glycerin grey/blue
Easy run in KP with Rachel. Pretty stiff and sore around both Achilles/ankles.
Monday Oct 8, 2018 #
7 AM
Note
weight:72kg
Sunday Oct 7, 2018 #
8 AM
Orienteering race 51:23 7.13 km (7:12 / km) +241m 6:10 / km
ahr:154 max:181 shoes: Salomon Speedcross 4
SA middle champs at Keynes Gap, M21E.
Left my entry in elites rather than switching to M45 for this one for a few reasons. It was the last event, middle distance, NOL but not a national champs and more interesting looking terrain. I was regretting that decision as I struggled up the gentle slope to the start while watching people clambering up and down the steep rocky ridges.
The run itself was actually not too bad. I had Henry starting two minutes after me and managed to hold him off until 5 thanks to a bunch of short legs early. I don't think I found the best route up through the cliffs after the spectator control and Henry was long gone by the time I got up the top.
Pretty clean on my own through to 14 and still enjoying it at that stage. Nathan Lawson came through and disappeared quickly into the distance but appeared again as I got to 15. He sped off out of sight quickly again but as I came into 16 he was coming back towards me. This nearly put me off because he seemed to be coming from where I thought the control would be but I continued on, and yes, it was there. He blew by me again on the way to 17. I thought that would be the last I saw of him but he was stopped, bent over, half way up the first gully out of 17 before taking off again.
I got through 18 and 19 ok but was starting to really struggle on the hills so the last section climbing up though 20-24 became a bit of a trudge. Not really racing anymore, just walking the hills and stopping any time I needed to read the map. Still, made it through them all pretty cleanly and mustered a reasonable sprint to beat the kids on the finish split for the first time all week.
Pretty happy to beat Bruce and end up with a top 10 placing. Good to see Henry dominating again too.
Left my entry in elites rather than switching to M45 for this one for a few reasons. It was the last event, middle distance, NOL but not a national champs and more interesting looking terrain. I was regretting that decision as I struggled up the gentle slope to the start while watching people clambering up and down the steep rocky ridges.
The run itself was actually not too bad. I had Henry starting two minutes after me and managed to hold him off until 5 thanks to a bunch of short legs early. I don't think I found the best route up through the cliffs after the spectator control and Henry was long gone by the time I got up the top.
Pretty clean on my own through to 14 and still enjoying it at that stage. Nathan Lawson came through and disappeared quickly into the distance but appeared again as I got to 15. He sped off out of sight quickly again but as I came into 16 he was coming back towards me. This nearly put me off because he seemed to be coming from where I thought the control would be but I continued on, and yes, it was there. He blew by me again on the way to 17. I thought that would be the last I saw of him but he was stopped, bent over, half way up the first gully out of 17 before taking off again.
I got through 18 and 19 ok but was starting to really struggle on the hills so the last section climbing up though 20-24 became a bit of a trudge. Not really racing anymore, just walking the hills and stopping any time I needed to read the map. Still, made it through them all pretty cleanly and mustered a reasonable sprint to beat the kids on the finish split for the first time all week.
Pretty happy to beat Bruce and end up with a top 10 placing. Good to see Henry dominating again too.
Saturday Oct 6, 2018 #
9 AM
Orienteering race 58:36 9.58 km (6:07 / km) +169m 5:37 / km
ahr:156 max:173 shoes: Salomon Speedcross 4
Aus Long Champs at Gumeracha Goldfields, M45A.
First few controls were very open pine forest so just went as straight and fast as I could. I knew the guy 2 min after me had beaten me in the sprint so I was a bit worried he would see me ahead through here. Thought about going a bit left around the tracks and down the light green gully into 4 but from a distance I thought the straight line looked quite runnable and that proved to be true. Probably should have learnt from that and stayed straighter on the rest of the course but I didn't and took wide right track options on the next 3 legs. I don't think that was a bad option on 5 & 7 but on 6 I lost more time on the route choice than on my 30 second mistake at the end. Thought I dropped into the gully just below the control, looked left and only saw a pile of logs so turned right and ran maybe 50m before turning back and finding it just the other side of the log pile. In climbing over the log pile I managed to roll the top log off, almost onto the control, so it would have been more visible for those after me. Carsten gained 2:30 on me here by going straight. Took 7 & 8 pretty carefully as the rest looked pretty straightforward. Had a little glance behind going past the tower and thought I saw Carsten behind. He started 6 min back and I was keen to hold him off so tried to keep pushing hard to the finish. Took the right hand track option again on 12. I thought straight down the clearings might be faster but the track a bit safer. I was regretting it a little as I ran around the bends but I did gain a little on Carsten, who went straight. I did manage to get to the finish ahead but was 4.5 minutes slower. I thought I would probably slip down at least one more place but ended up with a gap of over 5 minutes ahead of third.
Happy with how I felt physically today. Obviously not feeling really fit and fast but I did feel as though I was able to keep pushing all the way and didn't feel restricted by my Achilles at all.
First few controls were very open pine forest so just went as straight and fast as I could. I knew the guy 2 min after me had beaten me in the sprint so I was a bit worried he would see me ahead through here. Thought about going a bit left around the tracks and down the light green gully into 4 but from a distance I thought the straight line looked quite runnable and that proved to be true. Probably should have learnt from that and stayed straighter on the rest of the course but I didn't and took wide right track options on the next 3 legs. I don't think that was a bad option on 5 & 7 but on 6 I lost more time on the route choice than on my 30 second mistake at the end. Thought I dropped into the gully just below the control, looked left and only saw a pile of logs so turned right and ran maybe 50m before turning back and finding it just the other side of the log pile. In climbing over the log pile I managed to roll the top log off, almost onto the control, so it would have been more visible for those after me. Carsten gained 2:30 on me here by going straight. Took 7 & 8 pretty carefully as the rest looked pretty straightforward. Had a little glance behind going past the tower and thought I saw Carsten behind. He started 6 min back and I was keen to hold him off so tried to keep pushing hard to the finish. Took the right hand track option again on 12. I thought straight down the clearings might be faster but the track a bit safer. I was regretting it a little as I ran around the bends but I did gain a little on Carsten, who went straight. I did manage to get to the finish ahead but was 4.5 minutes slower. I thought I would probably slip down at least one more place but ended up with a gap of over 5 minutes ahead of third.
Happy with how I felt physically today. Obviously not feeling really fit and fast but I did feel as though I was able to keep pushing all the way and didn't feel restricted by my Achilles at all.
Wednesday Oct 3, 2018 #
1 PM
Orienteering 34:58 5.27 km (6:38 / km) +85m 6:08 / km
ahr:145 max:165 shoes: Salomon Speedcross 4
Cruised around the first and last loops of the senior boys course after the schools champs. Wasn't really enjoying pushing through all the low branches in the pines and the middle loop looked a bit more physical so it was an easy decision to skip that. Didn't make any big mistakes but didn't feel as though I was doing it very efficiently and never really understood the rock mapping.
Monday Oct 1, 2018 #
12 PM
Orienteering 5:33 0.96 km (5:45 / km)
ahr:118 max:134
Orienteering race 17:07 3.46 km (4:57 / km) +4m 4:55 / km
ahr:151 max:164 shoes: Brooks Glycerin grey/blue
Aus Sprint champs M45 at Renmark.
Mostly pretty good but lost about 20 seconds at number 5.
I was a bit distracted by number 10 and the hockey goals and ran way further than I thought I had. I saw Michael looking a bit lost and then realised I was too. I didn't really work it out but guessed correctly that the thicket I saw him run into was our control. One other wrong turn on 15 I think where I just turned one building early but realised almost immediately. Achilles wasn't too bad but picked up a bruise on the top of my head when I failed to duck sufficiently under a branch at the second last.
Mostly pretty good but lost about 20 seconds at number 5.
I was a bit distracted by number 10 and the hockey goals and ran way further than I thought I had. I saw Michael looking a bit lost and then realised I was too. I didn't really work it out but guessed correctly that the thicket I saw him run into was our control. One other wrong turn on 15 I think where I just turned one building early but realised almost immediately. Achilles wasn't too bad but picked up a bruise on the top of my head when I failed to duck sufficiently under a branch at the second last.
C • #5 3