Training Log Archive: CraigIn the 7 days ending Jul 27, 2014:
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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.