Training Log Archive: CraigIn the 31 days ending Dec 31, 2020:
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Thursday Dec 31, 2020 #
7 AM
Running 33:36 5.29 km (6:21 / km) +2m 6:20 / km
ahr:111 max:124 shoes: Brooks Glycerin 16 Grey
Easy run through Perry Lakes and McGillivray with Rachel while Liam had a tennis lesson. It is a sign of how far things have slipped that when I looked at my watch at the end and saw a pace of 6:21/km I thought "that is fast".
1 PM
Swim 23:56 [3] 1.0 km (23:56 / km)
ahr:92 max:131
Swam 1km continuous while Amy had her swimming lesson again. Felt a lot better than yesterday but wasn't much faster. Used a pool swimming app I installed on my watch on the way to the pool but it doesn't seem to have worked very well. I could feel it buzzing just after most of the turns but it was usually doing it again about 10 seconds later. It said I had done 1650m which would have been a much more respectable pace. The time of 23:56 seemed right but came up as something completely different when downloaded.
Swim 6:00 [3] 0.2 km (30:00 / km)
ahr:90 max:132
Swam another few laps with some rests. A couple of freestyle with bilateral breathing, one breaststroke and one catch up.
Wednesday Dec 30, 2020 #
1 PM
Swim 25:30 [3] 1.05 km (24:17 / km)
Swam 1km continuous while Amy had her swimming lesson. Arms a bit sore early on from yesterday's swim but eased off to just feeling tired after a while. Time is a guess but I think it would be pretty close as I seemed to be consistently around 2:30/100m through the middle and a little faster at the start and end. Depressingly slow compared to my best (16:25) when I was swimming regularly. Not surprising as swimming was the least recently used activity in my log. Did one extra lap a bit faster after a little rest, just to see if I could.
Tuesday Dec 29, 2020 #
1 PM
Swim 15:00 [3] 0.6 km (25:00 / km)
A bit of swimming while Amy had a swimming lesson. Mostly just one lap at a time with longish rests.
8 PM
Running 49:59 7.97 km (6:16 / km) +88m 5:57 / km
ahr:117 max:134 shoes: Saucony Ride
Lap of KP with Matt. Felt quite comfortable for most of it.
Monday Dec 28, 2020 #
6 AM
Running 56:23 5.97 km (9:27 / km) +63m 8:59 / km
ahr:94 max:146 shoes: Brooks Glycerin 16 Grey
Ran a couple of km to catch up to Rachel and walk with her after she abandoned her run.
Sunday Dec 27, 2020 #
7 AM
Tennis 25:00 [1]
Warm up hit with Liam on the OPTC hard courts for a grass court match at Mt Lawley. Horrible conditions at Mt Lawley with a very strong Easterly blowing.
Liam's volleying was terrible in the warm up and wasn't any better in the match.
Liam's volleying was terrible in the warm up and wasn't any better in the match.
5 PM
Running 24:26 5.01 km (4:53 / km) +19m 4:47 / km
ahr:137 max:151 shoes: Brooks Glycerin 16 Grey
Afternoon solo 5k loop. Started slowly but had to lift the pace quite a bit to cope with the pain which was mostly around the right Achilles.
Saturday Dec 26, 2020 #
8 AM
Tennis 1:00:00 [3]
Final hit with Liam before his tournament starts tomorrow.
5 PM
Running tempo 46:57 9.31 km (5:03 / km) +101m 4:47 / km
ahr:137 max:157 shoes: Saucony Ride
15min warm up, 5k tempo, 10 min warm down.
Made sure the tempo was overall downhill and with the wind so it didn't feel too bad but the warm down was quite painful. Went back past the Rokeby Rd tennis courts to check out the recent resurfacing.
Made sure the tempo was overall downhill and with the wind so it didn't feel too bad but the warm down was quite painful. Went back past the Rokeby Rd tennis courts to check out the recent resurfacing.
Friday Dec 25, 2020 #
6 AM
Running 1:10:08 10.39 km (6:45 / km) +209m 6:08 / km
ahr:120 max:153 shoes: Brooks Glycerin 16 Grey
Christmas morning run in JFNP. Started with Rachel and Liam but they dropped me within the first km and were out of sight by the time we got to bilgoman pool. Rachel stopped to wait for me at a junction a bit later when Liam had got it of sight ahead of her. Rachel and I stayed together the rest of the way but we never saw Liam again. At least he had the map and a family at the waterfall said they had seen him 3-4 minutes ahead.
I was very stiff and sore around both Achilles early on, not tired but just couldn't move fast enough to stay with Rachel and Liam. Eased off to just mildly uncomfortable through the middle of the run. After running up the long hill near the end everything felt a lot better, pain went away and legs felt a lot fresher.
I was very stiff and sore around both Achilles early on, not tired but just couldn't move fast enough to stay with Rachel and Liam. Eased off to just mildly uncomfortable through the middle of the run. After running up the long hill near the end everything felt a lot better, pain went away and legs felt a lot fresher.
Thursday Dec 24, 2020 #
8 AM
Cycling 37:40 9.1 km (14.5 kph)
ahr:95 max:150
Easy ride with Rachel and Amy through UWA then back up to OPTC to collect Liam after his hit with Nic and back to meet the others for free milkshakes at Boubar courtesy of my work rewards scheme.
Wednesday Dec 23, 2020 #
6 AM
Running 43:05 6.99 km (6:10 / km) +11m 6:07 / km
ahr:113 max:128 shoes: Saucony Ride
Easy through UWA to the river and back with Rachel. A bit sore but probably no worse than usual for a morning run.
8 AM
Tennis 45:00 [3]
Hit with Liam. Wanted to work on some technical things myself but Liam hits it way too hard to think about anything but just trying to get a racket on it.
Tuesday Dec 22, 2020 #
8 PM
Running 49:22 7.99 km (6:11 / km) +87m 5:52 / km
ahr:120 max:138 shoes: Brooks Glycerin 16 Grey
Easy lap of KP with Matt and Steve. A couple of minutes faster than last week and I don't think it was all Steve's fault. Matt reckoned it felt a lot easier than last week.
Sunday Dec 20, 2020 #
8 AM
Orienteering 1:14:57 9.33 km (8:02 / km) +80m 7:42 / km
ahr:121 max:154 shoes: Brooks Glycerin 16 Grey
Swanning around Swanbourne with Liam. Map divided into concentric circles rotated by different amounts. Set out to the east first through 1, 7, 26 and aiming for 9 then 10 but saw 30 further south and thought we should get that too. This left us having to go a long way back for 10, particularly with the out and back to get under the bridge after going to the top first. We all started together but Rachel and Amy split off on the way back to 10.
I still had no idea how long the whole course would be at this stage but suspected we wouldn't have time to get them all within an hour given how slow and inefficient we had been to that point. I was still keen to keep going for all of them anyway because I was enjoying the puzzle and Liam thought we had 90 minutes because the event time was listed as 8:30-10:00 on eventor so he was keen to keep going as well. Wasted a bit of time on a couple of controls and didn't push too hard so ended up 15 minutes late.
I still had no idea how long the whole course would be at this stage but suspected we wouldn't have time to get them all within an hour given how slow and inefficient we had been to that point. I was still keen to keep going for all of them anyway because I was enjoying the puzzle and Liam thought we had 90 minutes because the event time was listed as 8:30-10:00 on eventor so he was keen to keep going as well. Wasted a bit of time on a couple of controls and didn't push too hard so ended up 15 minutes late.
Saturday Dec 19, 2020 #
7 AM
Running 7:31 1.21 km (6:13 / km) +1m 6:11 / km
ahr:113 max:128 shoes: Solar Glide Blue and White
Short warm up with Liam, then went back to the carpark to look for Matt.
Running race 20:37 4.96 km (4:09 / km)
ahr:152 max:161 shoes: Solar Glide Blue and White
Woodbridge Parkrun.
Set out with the aim of running 4min/km for as long as possible to set Liam up for a shot at sub 20 if he was feeling up to it. Liam wasn't actually very keen on that idea but was always going to just try to stick with me regardless.
We were spot on 4min for the first km and it didn't feel too bad but it was already getting quite warm and I knew it was going to be a struggle for me to maintain. We dropped off the pace a little bit in the second km and it was starting to feel much too hot. After the turn I wasn't feeling as though I wanted to keep pushing so I asked Liam how he felt about it. If he wanted to push for sub 20 I could have tried to lift for another km or so but he wasn't feeling keen either so I just tried to keep it sustainable for me. With about 1km to go Liam started to go to the front and lift the pace slightly. I tried to stay close up to the last bridge where he lifted to sub 3min/km (without sprinting, he says) and put about 10 seconds on me over the last 100m or so. Course came up a little short (similar to Claisebrook though) so Liam still ran a 25 second parkrun PB of 20:23. I'm sure he could go sub 20 in cooler conditions. I will have to start training a bit more if I want to be there with him.
Set out with the aim of running 4min/km for as long as possible to set Liam up for a shot at sub 20 if he was feeling up to it. Liam wasn't actually very keen on that idea but was always going to just try to stick with me regardless.
We were spot on 4min for the first km and it didn't feel too bad but it was already getting quite warm and I knew it was going to be a struggle for me to maintain. We dropped off the pace a little bit in the second km and it was starting to feel much too hot. After the turn I wasn't feeling as though I wanted to keep pushing so I asked Liam how he felt about it. If he wanted to push for sub 20 I could have tried to lift for another km or so but he wasn't feeling keen either so I just tried to keep it sustainable for me. With about 1km to go Liam started to go to the front and lift the pace slightly. I tried to stay close up to the last bridge where he lifted to sub 3min/km (without sprinting, he says) and put about 10 seconds on me over the last 100m or so. Course came up a little short (similar to Claisebrook though) so Liam still ran a 25 second parkrun PB of 20:23. I'm sure he could go sub 20 in cooler conditions. I will have to start training a bit more if I want to be there with him.
Thursday Dec 17, 2020 #
4 PM
Running 42:43 6.26 km (6:49 / km) +72m 6:27 / km
ahr:113 max:125 shoes: Brooks Glycerin 16 Grey
Painful plod around Reabold with Rachel. Matt stood us up but we tried to pace it as if he was there.
Wednesday Dec 16, 2020 #
5 PM
Running 33:50 6.37 km (5:19 / km) +59m 5:05 / km
ahr:130 max:148 shoes: Saucony Ride
Short run in KP with a few surges when I felt like it. Didn't keep any of the surges going for very long because they didn't feel very good. Feeling stiff around the ankles.
Tuesday Dec 15, 2020 #
8 PM
Running 51:28 8.02 km (6:25 / km) +88m 6:05 / km
ahr:119 max:138 shoes: Brooks Glycerin 16 Grey
Easy lap of KP with Matt after dinner. Lots of spiders out but managed to dodge them all.
Monday Dec 14, 2020 #
6 AM
Running 30:04 5.56 km (5:24 / km) +53m 5:10 / km
ahr:122 max:137 shoes: Brooks Glycerin 16 Grey
Easy half hour in KP before work. Achilles a bit sore, need to keep running a bit more regularly.
Sunday Dec 13, 2020 #
2 PM
Cycling 1:15:28 22.83 km (18.2 kph) +140m
ahr:111 max:166
Easy ride out to Optus stadium and back with Rachel. I was looking forward to the ride back into the wind but Rachel thought it would be better to follow the railway home so there wasn't any headwind.
Saturday Dec 12, 2020 #
5 PM
Orienteering race 36:41 7.4 km (4:57 / km) +73m 4:43 / km
ahr:150 max:164 shoes: Saucony Ride
Kingsley MetrO long course.
Tricky course with the 3 roads with one crossing point each making it hard to judge routes. I decided quite early to skip the Western section as the controls looked awkward to get between but I kept doubting myself and wondering if I should try to get some of the controls closer to the crossing. Dithered a bit at 21, starting to head for 20, then turning back and going down the wrong street for a few steps before finally getting back onto my original plan. Heading for 22 I was so busy trying to decide which to drop out of 5 and 12 that I forgot all about 22 and only remembered that I hadn't stopped to punch as I was turning onto the path to head towards 11 so added an extra 100m to go back and get it. Crossed the bridge to 106 just behind Sten so that helped motivate me through the rest of the course with a few different choices between the same controls. Finished 3:32 behind tRicky with a similar distance.
Tricky course with the 3 roads with one crossing point each making it hard to judge routes. I decided quite early to skip the Western section as the controls looked awkward to get between but I kept doubting myself and wondering if I should try to get some of the controls closer to the crossing. Dithered a bit at 21, starting to head for 20, then turning back and going down the wrong street for a few steps before finally getting back onto my original plan. Heading for 22 I was so busy trying to decide which to drop out of 5 and 12 that I forgot all about 22 and only remembered that I hadn't stopped to punch as I was turning onto the path to head towards 11 so added an extra 100m to go back and get it. Crossed the bridge to 106 just behind Sten so that helped motivate me through the rest of the course with a few different choices between the same controls. Finished 3:32 behind tRicky with a similar distance.
Friday Dec 11, 2020 #
6 PM
Running 30:53 5.05 km (6:07 / km) +57m 5:47 / km
ahr:119 max:132 shoes: Brooks Glycerin 16 Grey
Easy run in KP with Rachel after work. No way I would have done this by myself but it wasn't too bad once I'd got a little adrenaline surge by stepping out onto the crosswalk in front of a car that clearly hadn't been intending to stop.
Thursday Dec 10, 2020 #
6 AM
Running 44:03 7.4 km (5:57 / km) +11m 5:54 / km
ahr:126 max:160 shoes: Brooks Glycerin 16 Grey
Easy run through UWA to the river and back with Rachel. A bit warm but not too painful.
Wednesday Dec 9, 2020 #
8 AM
Tennis 15:00 [1]
Short warm up with Liam before a long day for him at the state performance champs.
Tuesday Dec 8, 2020 #
8 AM
Tennis 25:00 [1]
Warm up hit with Liam before state performance champs match.
7 PM
Tennis 2:15:00 [3]
Mixed doubles pennants at Allen Park.
In the first game I was thinking we should be able to win this but I didn't allow for how poorly I was going to play. The other team was actually a lot better than they first appeared, hitting the lines all night, but I was dreadful. I hit a couple of volleys very close to the woman in the first game and she seemed really annoyed by it so that made me very tentative which caused a lot of my errors I think.
Lost the first two with Tischa 3-6 2-6.
First set with Betsy was only slightly better than last week, losing 1-6. Second set was better but we ended up losing it 5-7 after being up 4-0, then 5-3 and had three set points serving at 5-4.
In the first game I was thinking we should be able to win this but I didn't allow for how poorly I was going to play. The other team was actually a lot better than they first appeared, hitting the lines all night, but I was dreadful. I hit a couple of volleys very close to the woman in the first game and she seemed really annoyed by it so that made me very tentative which caused a lot of my errors I think.
Lost the first two with Tischa 3-6 2-6.
First set with Betsy was only slightly better than last week, losing 1-6. Second set was better but we ended up losing it 5-7 after being up 4-0, then 5-3 and had three set points serving at 5-4.
Monday Dec 7, 2020 #
9 AM
Tennis 25:00 [1]
Warm up hit with Liam before state performance champs match.
Sunday Dec 6, 2020 #
4 PM
Running 31:42 5.43 km (5:51 / km) +20m 5:44 / km
ahr:125 max:137
Saturday Dec 5, 2020 #
5 PM
Orienteering race 37:30 7.4 km (5:04 / km) +94m 4:46 / km
ahr:150 max:168 shoes: Saucony Ride
MetrO Cottesloe.
Didn't want to try to work out the sprint section early and wanted to run North with the wind along the coast so the obvious way to start was out to the NW. Got held up by the crowd heading down the stairs so tRicky was about 20 seconds clear by the first control with Nick, Rachel, Liam and I tightly bunched behind. First real decision was whether or not to get the two controls in the NE corner. A quick glance at the S end showed an obvious 4 controls to drop there so the decision was easy as it looked reasonably straight forward to get everything else. tRicky seemed to be running the same route and gradually pulling away so I was resigned to finishing second until I saw him continuing S when I headed for the coast to head back N. I was pretty sure that couldn't be a better route so suddenly felt I was back in the race and motivated to push the pace a bit more. Saw tRicky behind as I came back off the groin and thought I might still have a chance but he caught me at my third last and I knew he wouldn't need to get my last so it was over. Heading into the last Matt appeared so the race was back on again. He got to the last before me and blocked me from punching at the same time but didn't have anything left for the uphill finish. Good effort from him to get 3rd on the medium in just his second week back.
Didn't want to try to work out the sprint section early and wanted to run North with the wind along the coast so the obvious way to start was out to the NW. Got held up by the crowd heading down the stairs so tRicky was about 20 seconds clear by the first control with Nick, Rachel, Liam and I tightly bunched behind. First real decision was whether or not to get the two controls in the NE corner. A quick glance at the S end showed an obvious 4 controls to drop there so the decision was easy as it looked reasonably straight forward to get everything else. tRicky seemed to be running the same route and gradually pulling away so I was resigned to finishing second until I saw him continuing S when I headed for the coast to head back N. I was pretty sure that couldn't be a better route so suddenly felt I was back in the race and motivated to push the pace a bit more. Saw tRicky behind as I came back off the groin and thought I might still have a chance but he caught me at my third last and I knew he wouldn't need to get my last so it was over. Heading into the last Matt appeared so the race was back on again. He got to the last before me and blocked me from punching at the same time but didn't have anything left for the uphill finish. Good effort from him to get 3rd on the medium in just his second week back.
Thursday Dec 3, 2020 #
5 PM
Running 35:09 5.33 km (6:35 / km) +32m 6:24 / km
ahr:118 max:162 shoes: Brooks Glycerin 16 Grey
Easy run with Matt around the lower slopes of Reabold while Liam hit with Scotty. Not feeling as bad as expected.
Wednesday Dec 2, 2020 #
7 PM
Tennis 3:30:00 [3]
Filling in for div 2 men's doubles team. Played ok but screwed up at some crucial moments and lost all 4 sets I played.
4-6 6-7(8) with Ian H
1-6 with Ian S
6-7(3) with Ash
Missed a couple of easy volleys with Ash serving at 5-3 which ended up costing us the night.
4-6 6-7(8) with Ian H
1-6 with Ian S
6-7(3) with Ash
Missed a couple of easy volleys with Ash serving at 5-3 which ended up costing us the night.
Tuesday Dec 1, 2020 #
6 AM
Running 34:21 5.38 km (6:23 / km) +93m 5:53 / km
ahr:110 max:123 shoes: Brooks Glycerin 16 Grey
Short easy run in KP with Rachel while kids did final S&C for the year.
7 PM
Tennis 2:00:00 [2]
Mixed doubles pennants against Belmont Park.
Tischa, Michael and Lisa were all at year 12 graduation so it was a full team of fill-ins tonight with me, Chas, Betsy and Bec.
First set with Betsy against Brian and Kaylene was woeful. We only won 3 points in the whole set, losing 0-6 (obviously). Betsy hadn't played in a year and Kaylene used to play junior state league and women's open div 1 and it showed. We put up a better fight in the second but still went down 4-6.
First set with Bec against Brian and Agnes we lost 2-6. Second set we were up 3-1, lost 3 games in a row to go down 3-4 but came back in the last 3 to get our only set of the night 6-4.
Tischa, Michael and Lisa were all at year 12 graduation so it was a full team of fill-ins tonight with me, Chas, Betsy and Bec.
First set with Betsy against Brian and Kaylene was woeful. We only won 3 points in the whole set, losing 0-6 (obviously). Betsy hadn't played in a year and Kaylene used to play junior state league and women's open div 1 and it showed. We put up a better fight in the second but still went down 4-6.
First set with Bec against Brian and Agnes we lost 2-6. Second set we were up 3-1, lost 3 games in a row to go down 3-4 but came back in the last 3 to get our only set of the night 6-4.