Running long 1:35:12 [2] 17.08 km (5:34 / km) +380m5:01 / km slept:7.1 weight:69.3kg shoes: Adistar Cushion 5b
Long run through John Forrest. Extended the loop a bit to the north this time and made it slightly longer than I intended. Weighed myself before starting and was a bit lighter than usual so decided I'd better take water with me. Legs felt quite good on the downhills but not so good on the uphills. Had a carboshot near the tavern hoping it would get me up the hill but it didn't really seem to help. A few pains around the left heel towards the end are slightly concerning but they had gone by the time I finished.
Running warm up/down 10:56 [2] 2.05 km (5:20 / km) +20m5:05 / km shoes: Adistar Cushion 5b
Short warm up loop with Steve.
Orienteering race (Metro Series) 31:50 [5] 7.28 km (4:22 / km) +100m4:06 / km shoes: Adistar Cushion 5b
Final Metro Series event in Kings Park. Didn't really intend to race hard tonight but went pretty much as hard as I could because I hadn't specifically decided not to and Michael Tapscott was right on my heels around the first 12 of 20 controls. Took 2 or 3 seconds (checked the GPS and it was actually 6 seconds) to decide which way to head out from the start and it seems it was time well spent as most people went the other way and had problems. Route choice seemed fairly obvious apart from the final 8 controls. I obviously made a better choice than Tappy here as he came in 8 minutes after me. Pretty happy with the run and good to get my first win of the season.
Running55:03 [2] 9.9 km (5:34 / km) +160m5:09 / km shoes: Adistar Cushion 5b
10k loop easy. Legs felt quite good and ran the first km about 30 seconds faster than usual (5:40) but ran out of energy pretty soon after that and struggled the rest of the way. Legs still felt ok, just no energy.
Running hills 1:00:03 10.0 km (6:00 / km) +300m5:13 / km slept:7.7 weight:69.8kg shoes: Adistar Cushion 5b
Decided it was time to test out my achilles properly so headed over to O'Connor Rd and did some hills. Out the gravel pits track to the bottom (of the top 500m) of the hill. Ran up once fairly solid then two sets of 3 x the top 250m of the hill fairly slowly just working on ankle drive with 2 x 100m sprint on the gentle downhill bitumen at the end of each set. Jogged home along the fenceline. No soreness in the achilles yet but I'll reserve judgement until tomorrow.
Running37:27 [3] 7.35 km (5:06 / km) +120m4:43 / km slept:6.7 weight:69.5kg shoes: Adistar Cushion 5b
Rehab loop. Cold and windy. Didn't feel great but ran a bit harder than usual. Running off a bit of work related stress I think. Feeling quite good by the end but thought it would have been faster.
Running1:10:47 [2] 13.17 km (5:22 / km) +260m4:54 / km slept:7.3 weight:70kg shoes: Adistar Cushion 5b
Easy run. Out on the 10k loop and on to Martin Rd. Turned left at the first bend and ran up the right hand side of the gully around the back of Coppin Rd transfer station and back to the rehab area. Down to the rock quarry and back home via the second half of the time trial course. Felt quite good again. Nice conditions.
Running39:43 [2] 7.35 km (5:24 / km) +120m5:00 / km slept:7.3 weight:69.9kg shoes: Adistar Cushion 5b
Easy run around the rehab loop in the morning. Felt quite good. Not the slightest bit of tightness in my calves which is unheard of after a road race for me. A little tightness in the quads early on which I can only remember having after running marathons (obviously much milder this time). This probably gives some clue as to why I was so slow yesterday. I was running closer to marathon pace than 10k pace. I certainly didn't feel as though I had run a 10k race the day before.
