Training Log Archive: fletchIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
6 AM
run long 1:49:04 [3] 19.59 km (5:34 / km)
shoes: Asics 3000
Run out to trigg beach, barefoot on the soft sand for 26 minutes, then return the same way... how do I log multiple pairs of shoes for one run??
28:48, 5.76km (5:00/km)
53:37, 8.16km (6:34/km) sand
26:39, 5.67km (4:42/km)
Legs felt very tired at the start (for some reason paddling does that to me...) but got going OK after 10-15 min, though still struggled a bit uphill and found it tough going on the sand. Put in a little more effort on the way home, but didn't have enough in the tank to justify trying to but in a tempo surge.
28:48, 5.76km (5:00/km)
53:37, 8.16km (6:34/km) sand
26:39, 5.67km (4:42/km)
Legs felt very tired at the start (for some reason paddling does that to me...) but got going OK after 10-15 min, though still struggled a bit uphill and found it tough going on the sand. Put in a little more effort on the way home, but didn't have enough in the tank to justify trying to but in a tempo surge.
Saturday Feb 27, 2010 #
Event: Bayswater MetrO
8 PM
paddle (the 'usual') 1:25:07 [3] 12.5 km (6:49 / km)
shoes: Spirit PRS plastic
Feeling a bit frustrated with work, then spending the whole day washing clothes and tidying up meant I had to get out of the house and do something. Seeing as I am still planning on running tomorrow morning and couldn't be bothered riding in the dark, that left paddling as the best option.
Had initially planned on just looping around Heirisson Island, but started into the wind and got a bit carried away. Turned around at garrett Rd bridge.
T'was surprisingly not as bad as expected. In fact felt much like most of my paddles when I was paddling regularly, and may well have been faster than many of them as well (although local muscle fatigue kicked in a bit in the last 20 minutes). If I could just figure out why my left butt cheek always starts hurting after about half an hour, which I'm pretty sure destroys what little semblance of torso rotation in my pathetic imitation of a paddle stroke, paddling may actually be fun
Had initially planned on just looping around Heirisson Island, but started into the wind and got a bit carried away. Turned around at garrett Rd bridge.
T'was surprisingly not as bad as expected. In fact felt much like most of my paddles when I was paddling regularly, and may well have been faster than many of them as well (although local muscle fatigue kicked in a bit in the last 20 minutes). If I could just figure out why my left butt cheek always starts hurting after about half an hour, which I'm pretty sure destroys what little semblance of torso rotation in my pathetic imitation of a paddle stroke, paddling may actually be fun
Friday Feb 26, 2010 #
7 AM
cycle (commute) 59:00 [3] 29.0 km (2:02 / km)
shoes: Avanti Blade
Not very inspired commute to work. Didn't push too hard apaprt from trying to catch up to a truck to draft of it. I started gaining, but holding 50km/hr uphill was too much of an ask
4 PM
cycle (commute) 1:06:15 [3] 29.0 km (2:17 / km)
shoes: Avanti Blade
I was sure that the temperature was going to be less severe than predicted when the thunderstorms struck in the middle of the day and for a few fleeting moments a seabreeze threatened, but it was a stonking SEly by the time I left for home, which made it hot, fairly hard and not terribly enjoyable. Mmmmm blue powerade.
Thursday Feb 25, 2010 #
6 AM
run (Failing) 29:00 [1] 4.8 km (6:02 / km)
shoes: Nike Equalon 2
Did the usual Thursday morning ritual of dragging my sorry butt out of bed early, struggling to stay awake driving to work, then heading out on my run. Felt pretty awful during the warm-up, but even after the legs started to come slightly good, just felt so lethargic and lifeless. Tried half of my run-thurs, but never got out of second gear. Seeing as session was meant to be short and FAST, bailed and just did a little lap of the trail off the edge of the park and crawled back to school. Hard to convince myself to keep jogging. Legs felt OK by the time I finished, but still no energy. Weird and annoying. May have to try session again tomorrow or Saturday. (By which time I might find out what pace and recoveries the session is meant to have :) )
Wednesday Feb 24, 2010 #
cycle (commute) 45:00 [2] 19.0 km (2:22 / km)
shoes: Avanti Blade
Legs shattered on the way to the swimming carnival. Not much better on the way home. Knee got sorer standing around during the day. Very hot on the way home.
Tuesday Feb 23, 2010 #
6 PM
run intervals 47:38 11.0 km (4:20 / km)
shoes: Nike Equalon 2
4 x 2km @5km pace, 5 min rest recoveries.
Based on last Tuesday, 17:15 = 3:27/km, so target of 6:54
Times of 6:53, 6:54. 6:54, 6:57
so got it just about right. Certainly couldn't have gone any faster on the last one. Knackered.
Based on last Tuesday, 17:15 = 3:27/km, so target of 6:54
Times of 6:53, 6:54. 6:54, 6:57
so got it just about right. Certainly couldn't have gone any faster on the last one. Knackered.
Monday Feb 22, 2010 #
Note
(rest day)
Blah. Wanted to do my windtrainer session in the afternoon, but work got in the way. Bit annoying...
Sunday Feb 21, 2010 #
6 AM
run 1:35:23 17.42 km (5:29 / km)
shoes: Asics 3000
Haven't done a long run for a few weeks, so was a bit unsure where to start. Had decided on 100 min with 10 min tempo, then decided to be conservative and just do 90 minutes. After struggling to get out of bed, I was happy with that decision. Ran out along Birdwood and Newborough and to the beach, decided I could manage 100 minutes after all, took off the shoes, ran south for 25 minutes on the soft sand, turned around and ran back. After putting the shoes back on I felt nice and springy again on the harde rground and decided to throw in the tempo effort on the way home. Felt OK, but hard to judge pace, especially given the late stage in the run and the fact I had to go up and over the Newborough PS hill in the middle of it. The downside, of course, is that having put in a tempo effort, my timing ended up totally out, so I ended up closer to 95 minutes than 100. Oh well :)
24:26, 4.81km to beach
50:43, 7.90km on the sand (ooooh - slow)
4:49, 934m back towards home
10min, 2.59km tempo effort (3:52, felt pretty good considering the hill)
5:23, 1.19km home. (Felt really slow, but was apparently significantly quicker than I was running before the tempo effort, so I guess the 10 minutes didn't totally kill me :) )
24:26, 4.81km to beach
50:43, 7.90km on the sand (ooooh - slow)
4:49, 934m back towards home
10min, 2.59km tempo effort (3:52, felt pretty good considering the hill)
5:23, 1.19km home. (Felt really slow, but was apparently significantly quicker than I was running before the tempo effort, so I guess the 10 minutes didn't totally kill me :) )
Saturday Feb 20, 2010 #
Event: Glen Forrest MetrO
Note
Thought about training today, but it didn't fit in with various social engagements. Will run tomorrow, though I doubt I'll aim for the 2hrs or whatever silly number it says on the program. Might ease back into the long runs.
Even thought about paddling today, but the breezr had come in by evening, and I am tired, after not getting to bed till 3am last night. Hooray for school balls.
Even thought about paddling today, but the breezr had come in by evening, and I am tired, after not getting to bed till 3am last night. Hooray for school balls.
Wednesday Feb 17, 2010 #
7 AM
cycle (commute) 59:45 [3] 29.0 km (2:04 / km)
shoes: Avanti Blade
Took a while to get going again. Felt OK in the second half. Nothing special.
How much, if any, difference does having a thorn proof tube in the back wheel make.
How much, if any, difference does having a thorn proof tube in the back wheel make.
4 PM
cycle (commute) 59:45 29.0 km (2:04 / km)
shoes: Avanti Blade
Not the world's fastest ride, I know, but it was into the wind pretty much the whole way. Left school a few minutes late after a couple of minor hold-ups and rode pretty hard through to the start of the freeway, as I knew I had a strict deadline to be home. After waiting an eternity to get across at the lights I did the maths and realised I was really going to have to go for it, so basically time-trialled the rest of the way home. Absolutely shattered when I got home.
So much for the recovery ride day... but I guess it's a bit of a non-issue as I won't be able to train tomorrow anyway. Friday night at the earliest, possibly not till Saturday, so plenty of recovery time. Might need it. Quads are telling me very sternly that walking isn't fun.
So much for the recovery ride day... but I guess it's a bit of a non-issue as I won't be able to train tomorrow anyway. Friday night at the earliest, possibly not till Saturday, so plenty of recovery time. Might need it. Quads are telling me very sternly that walking isn't fun.
Tuesday Feb 16, 2010 #
6 PM
run race (Golf Course 5km TT) 35:15 7.5 km (4:42 / km)
shoes: Nike Equalon 2
The old trusty time trial. Just about cried when I ggot home from destroying my legs on the windtrainer laswt night and got the reminder email about this run. Quads still weren't feeling great, but otherwise felt OK during warm-up.
Stood around for 10 min plus waiting for everyone to start, then gave chase. Thought I started at a pretty good clip, but felt a little more comfortablwe than the last few times I've done this. Hard to gauge how I was travelling, as I felt like the legs were turning over pretty well, but didn't feel really strong uphill.
Saw other people for the first time on Durston and tried to chase the pack on the downhill, but most of them got home in front of me. Felt like I had run OK, but not totally destroyed myself, so I guess that is a bit disappointing that I didn't have the mental gear to really push today.
Speed of recovery post-session confirmed that I had more left in the tank than normal, but given that, and the lonely run, very happy with the time. Feel like I expect to run sub-17 on a flat course now, which is good for the confidence.
17:15 for the course. Second best time.
Stood around for 10 min plus waiting for everyone to start, then gave chase. Thought I started at a pretty good clip, but felt a little more comfortablwe than the last few times I've done this. Hard to gauge how I was travelling, as I felt like the legs were turning over pretty well, but didn't feel really strong uphill.
Saw other people for the first time on Durston and tried to chase the pack on the downhill, but most of them got home in front of me. Felt like I had run OK, but not totally destroyed myself, so I guess that is a bit disappointing that I didn't have the mental gear to really push today.
Speed of recovery post-session confirmed that I had more left in the tank than normal, but given that, and the lonely run, very happy with the time. Feel like I expect to run sub-17 on a flat course now, which is good for the confidence.
17:15 for the course. Second best time.
Monday Feb 15, 2010 #
4 PM
Windtrainer 1:03:00
shoes: Avanti Blade
Pretty much the same as last week. 1-2-3-4-5-6-5-4-3-2-1 with 1 minute recoveries, exfcept I can't count or wasn't paying attention or something, so went 1-2-3-4-6-5-5-4-3-2-1 instead...
Saturday Feb 13, 2010 #
Event: Nedlands MetrO
Event: Rat Race
Note
OK... by my maths, Sten can still end up on 693pts if he wins the last 2 races, tRicky can improve to 695 (or 696, I forget which) if he wins the last 2 races, I don't know if either of them are racing both of these races... but Craig isn't racing glen Forest, Ben isn't racing either, and I dunno about GF and probably won't be at Bayswater.
So - what happens in the case of a tie? Does it go to a countback of most wins?
Is tRicky running both events???
Why do I care who wins the metrO series anyway... I really need to get back to having a long run in my training week....
So - what happens in the case of a tie? Does it go to a countback of most wins?
Is tRicky running both events???
Why do I care who wins the metrO series anyway... I really need to get back to having a long run in my training week....
5 PM
Orienteering race (MetrO Dalkeith) 32:13 [5] 7.86 km (4:06 / km)
shoes: Nike Equalon 2
MetrO race. Bit late getting there, so warm-up was pretty token. Felt OK, but a bit of a struggle at times. Felt the hills. Pretty happy with route, starting along the river and avoiding the ins and outs that looked like par for the course along the western side of the map. Made myself look silly by walking straight past one control as I desperately tried to check the options for the rest of my route after about 5 controls, but didn't cost me too much. Rest of the run pretty smooth, but feeling a bit hot and tired towards the end and felt like I really should have been pushing a bit harder. Still got the win by about 2 minutes from Oscar and 3 from Sten.
Ben and Craig tell me I've got the series sewn up now, as Ben isn't running the last 2 races. Will have to do the maths myself to double check (like Craig would ever be wrong...)
Ben and Craig tell me I've got the series sewn up now, as Ben isn't running the last 2 races. Will have to do the maths myself to double check (like Craig would ever be wrong...)
run warm up/down 14:46 [1] 2.66 km (5:33 / km)
shoes: Nike Equalon 2
Cooldown along the foreshore to look at the controls I didn't get, plus a bit extra. Knee was surprisingly bad today.
run warm up/down 7:00 [3] 1.3 km (5:23 / km)
shoes: Nike Equalon 2
Token effort at a warm-up. Didn't really feel like doing it, and legs didn;t feel too heavy. Managed to at least get moving on some run thrus before the race started. Didn't matter as much as Sten and Oscar both went the other way
Friday Feb 12, 2010 #
7 AM
cycle (commute) 1:01:10 [3] 29.0 km (2:07 / km)
shoes: Avanti Blade
Thought I would be nice and fresh this morning. Not to be. Felt leg-weary and sluggish. Came good after about 40 minutes. Hope this arvo isn't as windy as last week
4 PM
cycle (commute) 1:11:30 [3] 29.0 km (2:28 / km)
shoes: Avanti Blade
Tired, uninspired slog into the headwind. Probably a top 5 slowest ever commute.
Thursday Feb 11, 2010 #
7 AM
run intervals 46:49 10.3 km (4:33 / km)
shoes: Nike Equalon 2
10 x 400m @5km pace, 4th and 8th rep faster. 200m slow jog recovery
Aiming at 81-82 sec
78.2, 81.9, 79.3, 75.9, 81.5, 81.9, 82.1, 76.8, 80.5, 80.7
Recoveries all 65-70 sec
2.3km WU, 2km CD
Aiming at 81-82 sec
78.2, 81.9, 79.3, 75.9, 81.5, 81.9, 82.1, 76.8, 80.5, 80.7
Recoveries all 65-70 sec
2.3km WU, 2km CD
Tuesday Feb 9, 2010 #
Note
(rest day)
Unplanned rest day. Got home, all ready to head out again to training, only to find out daughter no1 was in hospital getting a bunch of tests done. Evening consisted of entertaining and feeding daughter no. 2, then heading into PMH to spend the night sleeping in a reclining chair (not something I'd recommend, but I got very disapproving looks and comments when I was lying on the floor stretching, so went back to the chair.
Seems it was most likely just a virus of some sort, not appendix. Nothing like a new bunch of germs from a new munch of kids to make things exciting. Yay for kindy!
Also good to see another family member whose body reacts in strange ways to viruses and is good for confusing doctors :)
Currently feel very tired and crap. Wednesday may be about to turn into a rest day too. I'm certainly not looking at making up for my first missed run session for the year at the moment.
Seems it was most likely just a virus of some sort, not appendix. Nothing like a new bunch of germs from a new munch of kids to make things exciting. Yay for kindy!
Also good to see another family member whose body reacts in strange ways to viruses and is good for confusing doctors :)
Currently feel very tired and crap. Wednesday may be about to turn into a rest day too. I'm certainly not looking at making up for my first missed run session for the year at the moment.
Monday Feb 8, 2010 #
Windtrainer 1:00:00 [4]
shoes: Avanti Blade
1-2-3-4-5-6-5-4-3-2-1 pyramid with 1 minute recoveries, 8 minute warm-up, 5 minute cooldown. Felt harder than the 5:2 session. I guess ther first few are easy, but the middle of the session is tough with short recoveries, and you really feel like you should be going flat out on the last 3 shorter intervals...
Will see how the legs feel having to run intervals tomorrow night.
Will see how the legs feel having to run intervals tomorrow night.
Sunday Feb 7, 2010 #
Note
(rest day)
My legs wholeheartedly agreed with my decision to do nothing today.
Saturday Feb 6, 2010 #
5 PM
Orienteering race (MetrO Stirling) 47:50 [4] 11.87 km (4:02 / km)
shoes: Nike Equalon 2
Thought I'd stuffed this one right from the start by heading north and doing a few controls which felt really inefficient. Chopped and changed route many times during the run, finally deciding to drop 5 and 6. The run through the SE corner went pear-shaped when I went to cut through the bowling club only to find that there was a big fence at the far end ofthe carpark where there was supposed to be a road. Annoying and had to double back and do controls in a completely different order, but probably worse if you hit it from the other direction. Things got worse when I realised there was no short way from 11 to 24.
Had kept the pace a little more conservative this time, and the temperature was lower and was happy that I was running consistently, but felt like it had been inefficient route-wise despite not having any of the little misses or directional bobbles of the last few runs. Still, when I looked at my watch with a couple to get and saw 10.6k I almost died. Still, saw tRicky a couple of times on the run in. Was about 30m behind him at my last and suspected he had 1 more to get, but wasn't sure, so went a different way and went hard. Glad I did, as crossing the last road, saw Ben coming in from a different direction and the sprint finish was on. Surprised how much I had in the tank and got there for a surprising win.
Route may have been a bit long, but most people seemed to be over 11km (Just a little long, Mr Toomey - maybe measuring a couple of routes wouldn't have been a bad idea after all...)
Had kept the pace a little more conservative this time, and the temperature was lower and was happy that I was running consistently, but felt like it had been inefficient route-wise despite not having any of the little misses or directional bobbles of the last few runs. Still, when I looked at my watch with a couple to get and saw 10.6k I almost died. Still, saw tRicky a couple of times on the run in. Was about 30m behind him at my last and suspected he had 1 more to get, but wasn't sure, so went a different way and went hard. Glad I did, as crossing the last road, saw Ben coming in from a different direction and the sprint finish was on. Surprised how much I had in the tank and got there for a surprising win.
Route may have been a bit long, but most people seemed to be over 11km (Just a little long, Mr Toomey - maybe measuring a couple of routes wouldn't have been a bad idea after all...)
run warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Nike Equalon 2
Roughly 2km warm-up and run-throughs, 1km cooldown, 4km collecting controls afterwards
After thinking that I wasn't going to get my long run in after driving to the event, it ended up being a long afternoon after all :)
After thinking that I wasn't going to get my long run in after driving to the event, it ended up being a long afternoon after all :)
Friday Feb 5, 2010 #
7 AM
cycle (commute) 1:00:30 [3] 29.0 km (2:05 / km)
shoes: Avanti Blade
Survived yesterday better than expected, so put the rest day off till Sunday rather than ride 2 days in a row. Legs felt a bit toasted going uphill but other than that OK. Got a good draft off a truck on Marmion coming out of a roundabout and hammering along at 47km/h uphill. Regretted it immediately afterwards when the truck pulled out into the right lane and left me feeling totally knackered.
4 PM
cycle (blob) 1:06:45 [2] 29.0 km (2:18 / km)
shoes: Avanti Blade
Knew it was going to be hard to combine a recovery ride home with 29km into a headwind, and struggled with the concept for the first half, just trying to ride in a slightly lower gear than normal. About half way home I totally lost interest and brain went to sleep which made the rest of the ride quite slow and relaxing, so was probably a good thing.
Feel like I have the edge of a cold. Hasn't amounted to anything yet. Still planning on having a trundle round the MetrO tomorrow.
Feel like I have the edge of a cold. Hasn't amounted to anything yet. Still planning on having a trundle round the MetrO tomorrow.
Thursday Feb 4, 2010 #
6 AM
run intervals 26:26 [5] 8.0 km (3:18 / km)
shoes: Nike Equalon 2
Will fix up details later.
Slightly annoying session. Set it up on the watch to run 8 x 1km, 3 min recovery, expecting to run round the outside of the footy oval, but 400m track was re-marked, so ran there instead. Seems that wearing a watch on my right hand (silly left handers) and running on the 400m track I came up 40-50m short on each rep, so times should probably all be about 10 sec slower. (That's more likely than the track being wrong
Knew legs were feeling heavy, so having not checked the details with Tooms, I decided to run them at 10km pace (recovery time was plucked from old sessions), but after a few, and realising how totally recovered I felt after 3 minutes, I decided that with a recovery like that, I really should havebeen doing them at 5km pace, so tried to lift a bit. Legs sore, bit windy, but got through it OK. Nice to give the legs a rest tomorrow.
Times (950mish - I ran through to the 1km on about half of them, but the watch stopped at it's own 1km mark, so I gave up)
3:20, 3:20, 3:20, 3:21, 3:19, 3:15, 3:14, 3:17
Turns out I didn't lift the pace much after all :) and the first few were really a bit quicker than I thought anyway. Must get watch set so I can have a good look at my lap times before they disappear - I didn't see any of the first 4 at all, then started trying to look when the watch started it's warning beep near the end of the reps...
So realistically more like 3:30's down to low 3:20's. Still much better than I thought it would be. Looking forward to running some of these feeling a little fresher.
Slightly annoying session. Set it up on the watch to run 8 x 1km, 3 min recovery, expecting to run round the outside of the footy oval, but 400m track was re-marked, so ran there instead. Seems that wearing a watch on my right hand (silly left handers) and running on the 400m track I came up 40-50m short on each rep, so times should probably all be about 10 sec slower. (That's more likely than the track being wrong
Knew legs were feeling heavy, so having not checked the details with Tooms, I decided to run them at 10km pace (recovery time was plucked from old sessions), but after a few, and realising how totally recovered I felt after 3 minutes, I decided that with a recovery like that, I really should havebeen doing them at 5km pace, so tried to lift a bit. Legs sore, bit windy, but got through it OK. Nice to give the legs a rest tomorrow.
Times (950mish - I ran through to the 1km on about half of them, but the watch stopped at it's own 1km mark, so I gave up)
3:20, 3:20, 3:20, 3:21, 3:19, 3:15, 3:14, 3:17
Turns out I didn't lift the pace much after all :) and the first few were really a bit quicker than I thought anyway. Must get watch set so I can have a good look at my lap times before they disappear - I didn't see any of the first 4 at all, then started trying to look when the watch started it's warning beep near the end of the reps...
So realistically more like 3:30's down to low 3:20's. Still much better than I thought it would be. Looking forward to running some of these feeling a little fresher.
run warm up/down 22:15 [2] 4.25 km (5:14 / km)
shoes: Nike Equalon 2
Warm up down to Ridgewood, run thrus, cooldown back to school
Wednesday Feb 3, 2010 #
4 PM
Windtrainer 35:00 [4]
shoes: Avanti Blade
Thought I was going to be pushed for time, then found I had a flat tyre when I pulled the bike out of the boot. Oh well. Took a little while putting the spare tube in. The thorn proof tubes I bought back in Gero are a bit of a hassle to fit in skinny rims, but got it seated eventually.
Left me with a very short free block of time, so quick warm-up, 3 x 8 min on, 2 min off, short cooldown and raced home. Turns out I didn't really need to rush after all, but legs were pretty stuffed regardless, so wasn't real fussed either way.
Left me with a very short free block of time, so quick warm-up, 3 x 8 min on, 2 min off, short cooldown and raced home. Turns out I didn't really need to rush after all, but legs were pretty stuffed regardless, so wasn't real fussed either way.
Tuesday Feb 2, 2010 #
6 PM
run intervals 40:26 9.6 km (4:13 / km)
shoes: Nike Equalon 2
4 x 2km @'15km pace' 2:30 slow jog recovery
The wind was really howling, which made this session really hard to judge. The first section of each rep was devastatingly hard at any pace and the last km always felt comfortable. Legs felt rubbish into the wind. Thought I had paced them all OK, but splits suggest otherwise 7:30, 7:31, 7:45, 7:39
Blah. Oh well. could have finished faster, but tried to go for the right intensity rather than killing myself on the last rep, so not too terrible. Knee not so great today. Being back at school has been a bit hard on it.
The wind was really howling, which made this session really hard to judge. The first section of each rep was devastatingly hard at any pace and the last km always felt comfortable. Legs felt rubbish into the wind. Thought I had paced them all OK, but splits suggest otherwise 7:30, 7:31, 7:45, 7:39
Blah. Oh well. could have finished faster, but tried to go for the right intensity rather than killing myself on the last rep, so not too terrible. Knee not so great today. Being back at school has been a bit hard on it.
run warm up/down 17:00 [1] 3.0 km (5:40 / km)
shoes: Nike Equalon 2