Training Log Archive: CraigIn the 7 days ending Jul 16, 2017:
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Sunday Jul 16, 2017 #
4 PM
Running 57:17 [2] 9.53 km (6:01 / km) +109m 5:41 / km
shoes: Brooks Glycerin 14 Blue
Easy run around KP with Rachel. Got some new shoes to give me an option to take the pressure off the top of the foot. Top of foot was ok but the heel/behind outside of ankle was a bit sore. Not sure if that would have been just as bad with the old shoes and orthotics as I expected to be a bit sore after the relays yesterday.
Saturday Jul 15, 2017 #
1 PM
Orienteering race 17:00 [5] 3.36 km (5:03 / km) +3m 5:02 / km
shoes: X-Talon 212 Black
Relays at Garvey Park, Leg 1.
Took it pretty carefully out of the start because there were a lot of controls around on pretty similar features. Still got to my first in front I think but Steve was right behind me by the second. I was a bit worried about 5 so let Steve get in front here. Got 5 ok but was a bit off line leaving and couldn't quite believe the picnic table on the edge of the open area was the black x well South of the line. Small track heading down the hill from here added to my doubts but when the control we found had the wrong code I was quick to assume (corrrectly) that it was the green cross South of the green circle we were aiming for. I told Steve that we were on the green cross and he headed off in the right direction but ran straight past our control, probably close enough to register if we were using SI Air. I thought about calling him back but decided I'd already given him enough help and I knew I couldn't outrun him so this could be my only chance to get away. Rest of the course was uneventful and I came in a minute or so clear of Steve and Cameron with Harry a couple of minutes further back.
Took it pretty carefully out of the start because there were a lot of controls around on pretty similar features. Still got to my first in front I think but Steve was right behind me by the second. I was a bit worried about 5 so let Steve get in front here. Got 5 ok but was a bit off line leaving and couldn't quite believe the picnic table on the edge of the open area was the black x well South of the line. Small track heading down the hill from here added to my doubts but when the control we found had the wrong code I was quick to assume (corrrectly) that it was the green cross South of the green circle we were aiming for. I told Steve that we were on the green cross and he headed off in the right direction but ran straight past our control, probably close enough to register if we were using SI Air. I thought about calling him back but decided I'd already given him enough help and I knew I couldn't outrun him so this could be my only chance to get away. Rest of the course was uneventful and I came in a minute or so clear of Steve and Cameron with Harry a couple of minutes further back.
Orienteering 16:28 [5] 3.34 km (4:56 / km) +3m 4:54 / km
shoes: X-Talon 212 Black
Relays at Garvey Park, Leg 3.
Simon came back still in front but only a few seconds ahead of Oliver so I set out on my second leg 9 seconds ahead of Harry. I wasn't really aware of Harry at the start but by 2 he was close behind and then 3 and 4 were in and outs around the lake so was very aware of him on my tail through here. I knew I needed to give Simon a lead over Oliver on the last leg so I wanted to get clear of Harry as early as possible. I figured he had probably started hard to try to get on my tail so I figured my best option was to just try to keep the pace high and hope he cracks. I wasn't aware of him behind by the end of the long leg to 7 but saw him again on the little loop at 10-11-12, heading for 10 as I was heading for 12, so that motivated me to keep pushing to the end as I wasn't confident that was enough. Stretched the lead out to 1:50 as I handed over to Simon again at the final change. Simon had a better run than his first leg and it was a good thing he did as Oliver closed the gap to just 25 seconds at the finish. Good fun.
Simon came back still in front but only a few seconds ahead of Oliver so I set out on my second leg 9 seconds ahead of Harry. I wasn't really aware of Harry at the start but by 2 he was close behind and then 3 and 4 were in and outs around the lake so was very aware of him on my tail through here. I knew I needed to give Simon a lead over Oliver on the last leg so I wanted to get clear of Harry as early as possible. I figured he had probably started hard to try to get on my tail so I figured my best option was to just try to keep the pace high and hope he cracks. I wasn't aware of him behind by the end of the long leg to 7 but saw him again on the little loop at 10-11-12, heading for 10 as I was heading for 12, so that motivated me to keep pushing to the end as I wasn't confident that was enough. Stretched the lead out to 1:50 as I handed over to Simon again at the final change. Simon had a better run than his first leg and it was a good thing he did as Oliver closed the gap to just 25 seconds at the finish. Good fun.
Thursday Jul 13, 2017 #
6 AM
Gym 45:00 [3]
Pump with CC. Heel and top of foot both a little sore on the way there but fine during the session. Didn't notice the heel at all walking home but the top of my foot was really sore, didn't try running.
Wednesday Jul 12, 2017 #
6 AM
Running intervals 51:00 9.94 km (5:08 / km) +33m 5:03 / km
shoes: Nike Free 3.0 Flyknit Blue
5x1k with 1min rest around Rosalie top oval.
Warm up with Rachel, then ran the intervals without ever looking at the pace, just trying to run what I thought I could maintain. Felt pretty good on the first couple. Started to feel hard on the third. Fourth felt hard to maintain speed into the wind and get back into rhythm with the wind. Found a bit extra on the last, as you always do so thought it would be back to the pace of the first couple. Pleasantly surprised to see times of 3:51, 3:51, 3:50, 3:48. 3:42. Definitely feeling as though my fitness has jumped up to a new level this week.
Top of foot was sore throughout the run yesterday so I didn't want to wear the same shoes again. I didn't really want to risk the frees again either but thought it should be ok for one session. Foot was still sore as soon as I put the shoes on but was feeling a lot better by the end. Heel was pretty good but could feel it a little on the warm down, will be interesting to see how sore it is tomorrow. Really need to get another pair of shoes so I can rotate a bit.
Warm up with Rachel, then ran the intervals without ever looking at the pace, just trying to run what I thought I could maintain. Felt pretty good on the first couple. Started to feel hard on the third. Fourth felt hard to maintain speed into the wind and get back into rhythm with the wind. Found a bit extra on the last, as you always do so thought it would be back to the pace of the first couple. Pleasantly surprised to see times of 3:51, 3:51, 3:50, 3:48. 3:42. Definitely feeling as though my fitness has jumped up to a new level this week.
Top of foot was sore throughout the run yesterday so I didn't want to wear the same shoes again. I didn't really want to risk the frees again either but thought it should be ok for one session. Foot was still sore as soon as I put the shoes on but was feeling a lot better by the end. Heel was pretty good but could feel it a little on the warm down, will be interesting to see how sore it is tomorrow. Really need to get another pair of shoes so I can rotate a bit.
Tuesday Jul 11, 2017 #
6 AM
Running 49:00 [2] 9.89 km (4:57 / km) +11m 4:56 / km
shoes: Saucony Triumph ISO 2 Blue
GPS was dead this morning so I wanted to do a known route so went for the standard river 10k. Expected to be a bit stiff and sore from the race on Sunday but I actually felt really good. First time in a long while that sub 5 min/km has felt genuinely easy and no pain at all in the heel. What was sore was the top of my left foot, just behind the big toe. This was sore as soon as I put my shoes on so I think it is just pressure on the top of the foot from having the orthotics in the shoes. I think I have done more consecutive days in the same shoes than usual recently.