Training Log Archive: fletchIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
run (Carine Open Space Loop) 52:32 [3] 12.85 km (4:05 / km)
shoes: Asics 3000
Had really been looking forward to running today, but by the time I got out hte door at 7:30pm my enthusiasm had totally vanished. Started a bit harder than normal just because it was a bit chilly, then after a few km decided I might as well try to get something from the session, so ran the whole thing 'comfortably hard'. Made a conscious effort not to look at my watch so I wouldn't be tempted to do anything stupid. Happy with hte pace I was running for the effort i put in.
Calves got a little sore, and hip flexor obviously starts to niggle earlier when the pace is up a bit. No major dramas. Still felt pretty fresh at the end.
Calves got a little sore, and hip flexor obviously starts to niggle earlier when the pace is up a bit. No major dramas. Still felt pretty fresh at the end.
Tuesday Sep 29, 2009 #
cycle (River Loop) 2:21:00 [3] 67.4 km (2:06 / km)
shoes: Avanti Blade
Standard river loop in the morning. Felt pretty ordinary early, but not too bad. Had decided not to cook myself and headed out without the thermal, wearing tights (good thing) and my orange Paddy's shirt. A couple of light showers early, but nothing more than I had expected... until I hit Mt Henry Bridge and it then rained solidly until I hit the coast just after Fremantle. I was totally frozen by half way thru the ride and only kept going because I thought I mght die if I stopped for long enough to get someone to pick me up. At times I just felt really cold - but I wasn't sure if that was because I had gotten a little colder or that I had warmed up just enough to start to regain feeling.
Mercifully the rain stopped for the struggle home up the coast. Was just REALLY cold, not hypothermic when I got home. Sat in front of a heate rfor half an hour to warm up enough to face a warm shower. Don't think I can be bothered heading out again today after all.
Ordered a derailleur hanger. Bet I don't need it. Ever.
Mercifully the rain stopped for the struggle home up the coast. Was just REALLY cold, not hypothermic when I got home. Sat in front of a heate rfor half an hour to warm up enough to face a warm shower. Don't think I can be bothered heading out again today after all.
Ordered a derailleur hanger. Bet I don't need it. Ever.
Sunday Sep 27, 2009 #
run 1:40:18 [3] 22.12 km (4:32 / km)
shoes: Asics 3000
Didn't relly want to do this run. Have been feeling very hayfevery and generally a bit crap. felt rather ordiary getting down to Herdsman, but fortunately had the GPS watch on, so realised that I was running at a reasonable pace and my legs were feeling good, even if my chest wasn't.
About half way round the lake I thought things were feeling a little tougher than they should for a long slow run, and a glance at the watch revealed I had accidentally upped the pace to 4:25-4:30/km. Decided to stick with it as I was in a rhythm. Got a bit carried away towards the end of the lap and had it nearly down to 4min k's, so made a conscious effort to back off at the start of the second lap, but still found myself running faster than intended.
Finally managed to back off slowly on the way home, when fatigue kicked in a bit. Probably would have felt better if I'd just kept pushing a bit...
2 lpas of Herdsman (7.9km) in 35:32 and 34:39
A bit knackered now, but happy (and feling less hayfever affected for some reason.
About half way round the lake I thought things were feeling a little tougher than they should for a long slow run, and a glance at the watch revealed I had accidentally upped the pace to 4:25-4:30/km. Decided to stick with it as I was in a rhythm. Got a bit carried away towards the end of the lap and had it nearly down to 4min k's, so made a conscious effort to back off at the start of the second lap, but still found myself running faster than intended.
Finally managed to back off slowly on the way home, when fatigue kicked in a bit. Probably would have felt better if I'd just kept pushing a bit...
2 lpas of Herdsman (7.9km) in 35:32 and 34:39
A bit knackered now, but happy (and feling less hayfever affected for some reason.
Friday Sep 25, 2009 #
paddle 1:28:00 [3]
shoes: Spirit PRS plastic
Felt alright. A bit weird paddling with Tooms' paddle. 'tis a bit long. Would have been a minute or two faster if I didn't stay in the shallows on the way back to avoid a river cruise and end up beached az...
Thursday Sep 24, 2009 #
Note
45 minute walk to collect controls from school orienteering exercise. Thought about both running and riding, but didn't do either. Last day of term with students. Yay.
Wednesday Sep 23, 2009 #
Windtrainer 1:02:00 [4]
shoes: Avanti Blade
1-2-3-4-5-6-5-4-3-2-1 pyramid session with 1 minute recoveries. Pretty darn hard in the middle. Didn't feel too bad. Knee is still pretty crap but alright on the bike. Chest a little tight after.
Tuesday Sep 22, 2009 #
run 12:00 [3]
shoes: TEVA X-1 Control
Faffing along on a Beep Test with some year 8's. A couple who were alright, the rest were rubbish.
run 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Equalon 2
Warm-up and aborted intervals session. Did the first grass farm rep, taking it pretty easy coz I felt rubbish (9:19), but knee didn't warm up at all and was feeling pretty sore, so I stopped and had a bit of a stretch and supplied a bit of dinner for the local mosquito population.
Monday Sep 21, 2009 #
MTB 25:00 [2]
shoes: Diamondback Vectra Sport
Short little ride putting out controls for school orienteering course next to Lake Joondalup. Just missed the rain (unlike the people who ran the course later)
Sunday Sep 20, 2009 #
Orienteering race (WA Long Distance Champs) 2:04:24 [4] *** 12.5 km (9:57 / km) +570m 8:06 / km
30c shoes: Salamon XT Wings
Slightly less crap than yesterday, but not much. Took it very conservatively and tried to navigate carefully on most legs. Managed to find my way to attack points regularly and yet still not only miss the control, but then have no idea how to relocate to get back to the right spot. Just couldn't make things fit. Combination of lack of practice and... well at the very least the inconsistencies created by the map being done by 3 people didn't help. Neither did hitting a large boulder within 50m of a control that wasn't mapped and going for a 6 minute wander before returning to thesame rock and trying the other direction.
Can't really put a finger on it, but as soon as I lost map contact, I had no way of getting it back, and even the legs I was doing well I had no confidence and was very hesitant approaching the controls.
can put a finger on errors over the last 6 or 7 controls. Hole in map bag + rain = soggy and hard to read map. Naviated beautifully from 27 to 1 before I realised that it was not the circle I was meant to be heading for.
38 mintes down on Craig when I expected to be closer than previous years. very disappointing.
Can't really put a finger on it, but as soon as I lost map contact, I had no way of getting it back, and even the legs I was doing well I had no confidence and was very hesitant approaching the controls.
can put a finger on errors over the last 6 or 7 controls. Hole in map bag + rain = soggy and hard to read map. Naviated beautifully from 27 to 1 before I realised that it was not the circle I was meant to be heading for.
38 mintes down on Craig when I expected to be closer than previous years. very disappointing.
Saturday Sep 19, 2009 #
Event: Dwellingup100 MTB Clasic
Orienteering race (WA Middle Distance Champs) 48:06 [4] *** 4.1 km (11:44 / km) +190m 9:31 / km
spiked:2/13c shoes: adidas supernova trail
2/13 says enough. Got confused by an unmapped cliff before first control, ran around like a moron for a few minutes before finding the control. Continued this pattern until number 5 where I ran around like a moron for a whole lot longer. Already taken 25 minutes to 5. 6 and 7 were good. 8-10 were less bad than the first 5 and it all went to crap again for the last 3.
Beaten by just about everyone, including some old men and lots of ladies. 3 guys worse than me, so 5th of 8.
Never made any sense of the map. Made poor decisions. Stunned that orienteering 3 times a year is apparently detrimental to map reading skills and general brain function.
3 times as far tomorrow. Better pull my finger out or it's gonna be a really long day.
Beaten by just about everyone, including some old men and lots of ladies. 3 guys worse than me, so 5th of 8.
Never made any sense of the map. Made poor decisions. Stunned that orienteering 3 times a year is apparently detrimental to map reading skills and general brain function.
3 times as far tomorrow. Better pull my finger out or it's gonna be a really long day.
Friday Sep 18, 2009 #
run (beach) 32:08 [2] 5.0 km (6:26 / km)
shoes: barefoot
Was meant to be a little loosener to prepare for the weekend. Felt Ok at the start, but left ankle still sore from Espresso and the last 5 minutes felt like a real struggle physically. Left calf in particular very tight. May have been counterproductive
Thursday Sep 17, 2009 #
cycle (commute) 1:03:00 [3] 29.0 km (2:10 / km)
shoes: Avanti Blade
Felt short of breath, short of leg power and like I was riding into a headwind the whole way. Still not getting properly sick thought. Oh well. Bring on the weekend :)
cycle (commute) 48:10 [4] 28.5 km (1:41 / km)
shoes: Avanti Blade
Went home a slightly different way to avoid some roadworks. Feel a bit less depressed about my crapness after the ride home. tried not to go silly, but hard not to push with such a nice tailwind. Also the headache that started last night disappeared after the ride in in the morning. Maybe I'll stay healthy after all.
Tuesday Sep 15, 2009 #
run intervals 25:00 [4] 6.7 km (3:44 / km)
shoes: Nike Equalon 2
Grass farm reps. 3 laps, recover back to start.
GPS watch did funny things, so don't know time of first lap - it is a total guess
(8:30??) 8:25 8:22
Pretty diappointed with times and how tough they felt, but lungs felt shot before my legs even really got fatigued. Strongly suspect I still have the edge of a bug, but it just doesn't want to develop into anything. Must be waiting for a less convenient time :(
GPS watch did funny things, so don't know time of first lap - it is a total guess
(8:30??) 8:25 8:22
Pretty diappointed with times and how tough they felt, but lungs felt shot before my legs even really got fatigued. Strongly suspect I still have the edge of a bug, but it just doesn't want to develop into anything. Must be waiting for a less convenient time :(
run warm up/down 27:00 [1] 4.0 km (6:45 / km)
shoes: Nike Equalon 2
W/U, C/D, recoery between intervals. Approx.
Thursday Sep 10, 2009 #
Windtrainer 56:00 [3]
shoes: Avanti Blade
Finally back into some exercise.
15 minutes WU, 30 min at gradually increasing intensity, 11 min CD
Legs felt better than I had expected and overall I felt much healthier than doing stupid sprints at school relay practice yesterday. Now to try running again...
15 minutes WU, 30 min at gradually increasing intensity, 11 min CD
Legs felt better than I had expected and overall I felt much healthier than doing stupid sprints at school relay practice yesterday. Now to try running again...
Wednesday Sep 9, 2009 #
Note
(rest day)
Wanted to run yesterday, but spent the whole day at home looking after 2 kids with swine flu. I'm still healthy at least, and my feet aren't as recovered as I thought - still feel bruised when I take off my nice soft shoes.
also wanted to exercise today but arrived at work to find out there was relay practice after school. Was meant to finish at 4pm, then I got to sit around till 4:20pm with a kid till I got a call from school saying his dad was at school (10km further away from home) and would I mind dropping him back. Grrrrr.
Maybe tomorrow...
also wanted to exercise today but arrived at work to find out there was relay practice after school. Was meant to finish at 4pm, then I got to sit around till 4:20pm with a kid till I got a call from school saying his dad was at school (10km further away from home) and would I mind dropping him back. Grrrrr.
Maybe tomorrow...
Sunday Sep 6, 2009 #
Adventure Race 5:45:00 [3]
I don't really have anything to add that teammates haven't already covererd. When I can be bothered adding links to their logs, I will.
Made a nice change to race with John and Jen and not be slowing everyone down. Felt good to be fit and strong for a change. Lookng forward to the next one.
Made a nice change to race with John and Jen and not be slowing everyone down. Felt good to be fit and strong for a change. Lookng forward to the next one.
Saturday Sep 5, 2009 #
Event: Espresso 24hr Adventure Race
Adventure Race 11:40:00 [3]
Friday Sep 4, 2009 #
Note
(rest day)
Didn't manage to squeeze in the planned 30 minutes on the beach before work. Long day of packing, driving, unpacking, repacking in readiness for the big day.
Thursday Sep 3, 2009 #
Windtrainer 35:00 [3]
shoes: Avanti Blade
Easy spin
10 min WU
5 x 1 on, 3 off
CD
Just loosening the legs. Good stretch afterwards. Really looking forward to the weekend now.
10 min WU
5 x 1 on, 3 off
CD
Just loosening the legs. Good stretch afterwards. Really looking forward to the weekend now.
C • Yay! 7
Wednesday Sep 2, 2009 #
Windtrainer 1:00:00 [3]
shoes: Avanti Blade
Felt soft this morning and didn't want to risk riding in the rain today, so just did a little spion on the windtrainer instead.
20 min W/U (took a while to get the legs going)
8 x 2 on, 2 off
8 min CD
20 min W/U (took a while to get the legs going)
8 x 2 on, 2 off
8 min CD
Tuesday Sep 1, 2009 #
run hills (SAS sandhills) 40:00 [4]
shoes: Asics 3000
Triple long (mod-hard-harder)
2 min recovery
Triple short (harder-hardish-med)
2 x single short (medium, technique focus)
1:22, 1:16, 1:11 (recovery down about 1:30)
45, 54, 60
58, 50
Knackered afterwards
Good to blow out the cobwebs after a few days off and convince myself that I'm not sick.
Time approx (includes WU/ CD)
2 min recovery
Triple short (harder-hardish-med)
2 x single short (medium, technique focus)
1:22, 1:16, 1:11 (recovery down about 1:30)
45, 54, 60
58, 50
Knackered afterwards
Good to blow out the cobwebs after a few days off and convince myself that I'm not sick.
Time approx (includes WU/ CD)
Note
OK, so today's session was seriously short compared to the usual (3-3-2 all long seems fairly standard) but my standard times last year seemed to be in the low to mid 1:20s, blowing out by the end on bad days (actually some sessions almost entirely in the 1:30's) and the fastest rep I have down is a 1:17. No wonder the second half of today felt a little difficult, even if all 3 weren't flat out...