Training Log Archive: fletchIn the 31 days ending May 31, 2009:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||
Sunday May 31, 2009 #
run 1:34:47 [3] 19.0 km (4:59 / km)
shoes: Nike Equalon 2
Don't know what possessed me to do this really. Started the day intending to do a 1 hor run, and gradually got more delusional about what I might be capable of as the day progressed. Decided on 90 minutes just before I started, and regretted it almost immediately. Whole family except me has been sick for the last few days and my chest felt tight and breathing not quite right as I laboured slowly through the first 20 minutes down Sackville and Pearl Tce. Started to feel normal just before I hit the beach, so dropped onto the sand till trigg. Picked up the pace shortly after hitting the bitumen again when a young bloke loped past me at a rate of knots. I initially lifted to match him, but it was hard work and he obviously a) didn't notice or b) didn't care and c) was loping along so easily that it was embarassing (kind of like a healthy uninjured 25 year old Tooms). Kept going at a reasonable rate up to Wild Fig and more or less came back the same way (went a bit further south on the beach). Felt surprisingly good for most of it. Knee was pretty sore along the bitmen in the middle, but felt . pretty good after the second sand run . Medial patella niggle was there for the last 15-20 minutes, bt felt more like a little tightness rather than something that was abot to deteriorate and get bad.
(sadly) Longest run this year. Will have to see how I pull up.
(sadly) Longest run this year. Will have to see how I pull up.
Saturday May 30, 2009 #
paddle (Banks - Garrett Rd) 1:26:48 [3] 13.5 km (6:26 / km)
shoes: Spirit PRS plastic
Wasn't feeling really inspired. Stomach had been a bit off all afternoon, bt settled just in time. Was just out for a slow plod to remind the muscles what paddling felt like. tide was quite high and water glassy. Took it really easy on the way out and turned in abot 46 minutes, Wasn't as slow as I was expecting, so worked a little harder on the way back. again surprised by the speed. Seemed nice and stable, but the test of that will be the next venture out into the surf. (Which was cold enough to give me a headache with every wave I caught last Wednesday).
Friday May 29, 2009 #
Note
Crap. Too lazy to get out of bed this morning for a run. Appreciated the sleep in as I felt better today than I have for quite a while. Almost didn't need a morning coffee!
Unfortunately, taking my running clothes to school didn't translate into an afternoon run. Knew I was in for a late night writing reports, and that prospect made Friday arvo drinks more appealing than Firday afternoon exercise. On the bright side, I finished my reports at about 10pm, rather than the expected midnight, so should be up to doing something tomorrow. Pity I won't be making it down to Kenine...
Unfortunately, taking my running clothes to school didn't translate into an afternoon run. Knew I was in for a late night writing reports, and that prospect made Friday arvo drinks more appealing than Firday afternoon exercise. On the bright side, I finished my reports at about 10pm, rather than the expected midnight, so should be up to doing something tomorrow. Pity I won't be making it down to Kenine...
Thursday May 28, 2009 #
cycle (commute) 1:02:00 [3] 29.0 km (2:08 / km)
shoes: Avanti Blade
Finally back on the bike for a commute. Felt pretty average.
cycle (commute) 1:00:05 [3] 29.0 km (2:04 / km)
shoes: Avanti Blade
Pushed hard the last couple of k's when I realised I was a very outside chance of making it under an hour. Other than that nothing special. Legs feeling actually training for 3 days in a row...
Wednesday May 27, 2009 #
Windtrainer 1:02:00 [4]
shoes: Avanti Blade
10 min w/u, 5 on, 2 off x 7. Cool down. Worked OK. Boring as... Meant to ride to school but lights are still on the mTB and I've lost my pack of cable ties (only had 98 left...)
Tuesday May 26, 2009 #
run intervals (sand) 26:00 [5]
shoes: Nike Equalon 2
Fartlek session, 2 on 1 off x 13. Same mostly sand loop as last week. Bubbsy kept me honest at the start but started to fade by rep 3. I made it harder for myself by missing the end of rep 8 and running a 2:45 interval followed by a 15 second recovery. Rep 9 was tough :)
run warm up/down 35:00 [1]
shoes: Nike Equalon 2
22 minutes of warm up and cooldown (3.4km) plus 13 x 1 minute recoveries between intervals.
Sunday May 24, 2009 #
run 30:00 [3]
shoes: Salamon XT Wings
Putting out controls on single track etc. Seemed as easy to drive close then run up and down the hills and single track as it did to get the bike out of the car, put it together, get going, take it all apart again etc
Ran pretty hard as I was pretty late. Got the last control out and got back in the car at 9:29. Official first start 9:30. Drive back to the start was brisk
Ran pretty hard as I was pretty late. Got the last control out and got back in the car at 9:29. Official first start 9:30. Drive back to the start was brisk
MTB 1:00:00 [3]
shoes: Diamondback Vectra Sport
Roughly half an hour of riding each for putting out and taking in 3 controls for the Turner Hill event. After getting to bed around midnight, getting ot of bed again at 5am to get down to Dwellingup and hang controls wasn't as much fn as I had hoped, but the day went well. Many thanks to tRicky for turning up early and saving the day on rego.
Pretty good numbers. 50 odd. At least half non-members and they all (and I really mean it - all... oh no, hang on, there was a pair where one blokes pedal fell off and the other guy broke his seat) came back with big smiles, even after 2.5 to 3 hours.
Pretty good numbers. 50 odd. At least half non-members and they all (and I really mean it - all... oh no, hang on, there was a pair where one blokes pedal fell off and the other guy broke his seat) came back with big smiles, even after 2.5 to 3 hours.
Saturday May 23, 2009 #
Event: NavDash 8 - Scotch College
Event: Urban Max Perth
run warm up/down 7:00 [3]
shoes: Nike Equalon 2
Totally inadequate warm-p for sprint race, but only got to Scotch 10 minutes before my choice, so didn't really have a choice.
Orienteering race (State Sprint Champs) 16:35 [5]
shoes: Nike Equalon 2
Didn't feel I was running well at the start. Confirmed by the first few splits. Had a little hesitation at 6 when I saw a control that wasn't mine and had a mini brain fade (10 sec). at 7 I angled across a grass area and ran down an extra set of stairs to below a garden bed when the control was at the top (20 sec). Still felt rubbish across the ovals until the leg back into the school from 12-13 where I managed a fastest split. 13-14 had a little directional wobble where I didn't see an uncrossable fence that forced a route change. Happily had to wait for 3 cars at the raod crossing so got an extra 15 second breather over some. Ran strongly from there to the end. Thought it was good until after, when I saw a few alternative route choices, but the splits through the last loop were pretty good. ran strongly enough to chase down Tooms and nab him by 3 seconds, Craig was ill, Oscar smashed us all. State champ at 14. Too good, even if he does go to school on the map. He won by over a minute.
Wednesday May 20, 2009 #
Note
(rest day)
Another unplanned, unwanted but seemingly unavoidable rest day. Looks like this week will turn into the planned easy week after all, despite not being needed, as the last few weeks haven't exactly been taxing. Looking forward to the end of this weekend and the return of a slightly more normal routine.
Tuesday May 19, 2009 #
run intervals (sand) 21:00 [5]
shoes: Nike Equalon 2
Sand intervals round a twisty course at City Beach under lights. Hadn't had lunch and didn't really feel like being there and was all set to cruise through the session until Bubbsy ran up onto my shoulder at the end of the first effort and the competitive urge resurfaced. He started to fade on the 4th rep fortunately.
3 on 90sec blob recovery x 7
3 on 90sec blob recovery x 7
run warm up/down 30:00 [1]
shoes: Nike Equalon 2
W/U C/D and recoveries between intervals. Very slow and uninspired.
Monday May 18, 2009 #
Note
Start of easy week
Note
(injured) (rest day)
Planned windtrainer turned into an easy half hour turned into a stretch on the floor of the gym by the time I finished work. My knne is comfortably the worst it has been all year. OK to walk on, hurts a lot to run/jump/land. No more football, more ice and nurforen required.
Sunday May 17, 2009 #
Event: Spice Brook - Badge
Orienteering race (Spice Brook Badge) 1:26:03 [5] *** 12.2 km (7:03 / km) +425m 6:00 / km
spiked:13/17c shoes: Salamon XT Wings
This was always going to be tough, given that the expected winning time was longer than all but a couple of my training runs in the last 2 or so years. Started off very rusty. went wide to stay out of the complex gullies, swung too wide, got disorientated and swung down into a gully system facing lmost opposite to the direction that I wanted. Realised it was all wrong pretty quickly, bt was quite cautious as I approached the control as I was not at all confident of my exact location. Had a small miss on the second, but hte map was showing it's 20 years there and it was pretty vague. Slight directional wobble on the way to 4, Clean thru to 13, where I hit my attackpoint, but then was vague in the last 100m and had to come back at the control fom a clearing on the edge of the circle. From there clean thru to the end. Happy with how I was running. Didn't feel like 'racing' but felt OK up the hills and kept running thru to the end. Knackered now.
A shame Craig and Ben were over east. Would have been nice to know what a good time was for the course. My money would have been on Craig being around the 70 minute mark, but it is always hard to tell.
A shame Craig and Ben were over east. Would have been nice to know what a good time was for the course. My money would have been on Craig being around the 70 minute mark, but it is always hard to tell.
Saturday May 16, 2009 #
Note
(rest day)
Fitted my new rudder to the PRS today. Half of me really wanted to get out for an evening paddle. The other half knew I needed a good night's sleep before the race tomorrow morning. Sleep won. Glad it did. Was a shock when I looked at my watch 45 minutes after my alarm was meant to go off and realised I hadn't set it properly...
Friday May 15, 2009 #
Note
Have been struggling to stay awake in class the last few days, so put the alarm back an hour and skipped beach run this morning. Any possible benefit seems to have been erased by marking until after 11pm last night...
Note
Well - didn't get home till after 5:30 (oh poor me) and didn't get the kids in bed till 8pm. Was in bed well before P got home, so no training today. Really felt like it by the end of the day.
Must stop playing ootball. Knee was totally stuffed trying to jog the school cross country with hte kids this morning. (Should I bother logging 2.7km in 16 mintes as 'training'. Maybe hat of patience training, as 10 out of a class of 17 cheated and I made them go round again...)
Must stop playing ootball. Knee was totally stuffed trying to jog the school cross country with hte kids this morning. (Should I bother logging 2.7km in 16 mintes as 'training'. Maybe hat of patience training, as 10 out of a class of 17 cheated and I made them go round again...)
Thursday May 14, 2009 #
Windtrainer 1:01:00 [4]
shoes: Avanti Blade
Will be super happy when cross country training is over and other morning commitments so I can get back into a proper training routine. Forced onto the windtrainer again to bore myself to tears. 5 min w/u, 3 x 15 min, 3 min recoveries, 5 min cool down.
Don't think I'll ever make the reps that long again. Didn't have the motivation to keep the effort up. May revert to pyramids for a while...
Don't think I'll ever make the reps that long again. Didn't have the motivation to keep the effort up. May revert to pyramids for a while...
Wednesday May 13, 2009 #
cycle (commute) 59:30 [3] 29.0 km (2:03 / km)
shoes: Avanti Blade
Started as an unispired pootle. About 10km in, I cruised past a roadie, who came smashing back past me round the next corner. He faded massively on the next hill, so I passsed him again, only for him to come steaming past after I crested the hill. He virtually stopped the next time we started going uphill, then I never saw him again. Moron. Anyway, continued on a little more solidly to the end.
cycle (commute) 1:05:50 [3] 29.0 km (2:16 / km)
shoes: Avanti Blade
One of those uninspired rides where it feels like you're working just that little bit harder than you should be for the pace you are going. Put it down to the headwind. Got home to realise back wheel was buckled and rubbing on the brakes again, but I don't know if it was that or if I was just feeling ordinary.
Tuesday May 12, 2009 #
run intervals (sand fartlek) 18:00 [5]
shoes: Nike Equalon 2
The hard bits of the 3 min on, 2 min off intervals. 6 reps. Hard work. Pretty dead and losing form by the end of it. Hate running in shoes on the sand.
run warm up/down 32:00 [1]
shoes: Nike Equalon 2
Warm up, cool down and recoveries between intervals.
Monday May 11, 2009 #
Windtrainer 1:00:00 [4]
shoes: Avanti Blade
Had to do some orienteering setup at school before a 7:30 meeting, so reduced to an afternoon windtrainer session instead ofthe regular commute. Had a few minutes during the day to once again unbuckle my back rim.
4 x 10 minutes effort, 3 min recovery with a short warm-up and cooldown. Felt like a pretty solid effort. HR suggested I was working hard enoug, which was pleasing, coz my legs felt like rubbish whilst warming up and in the first half of the first effort
4 x 10 minutes effort, 3 min recovery with a short warm-up and cooldown. Felt like a pretty solid effort. HR suggested I was working hard enoug, which was pleasing, coz my legs felt like rubbish whilst warming up and in the first half of the first effort
Saturday May 9, 2009 #
Event: NavDash 7 - City Beach
Orienteering race 16:23 [5] ***
spiked:13/19c shoes: Asics 3000
Absolutely rubbish run.
Flustered before the start after a not terribly enjoyable family lunch and only just making the start, not enough warm-up. Decided that nav would be easier than a campus map so just went flat out, but didn't focus on keeping map contact, which was a critical error given the fact that the controls were (as they should be) hung on the back of trees so they weren't clearly visible from the approach side and I ran straight past a couple. Add to that 2 small errrors where I misread which feature was in the middle of the cirlce and so looked at the wrong thing and one massive one where I didn't see a grass strip I was looking for and ended up running right around the block, and leaving number 10 thinking I was at 11 only to return 25 seconds later to work it out (oxygen debt from runnig hard up hill)and the end result was pretty embarrassing. Add to that the fact that despite my running efforts I didn'tget a single fastest split and it was quite a forgettable day.
Wouldn't have beaten Oscar or Craig anyways...
Flustered before the start after a not terribly enjoyable family lunch and only just making the start, not enough warm-up. Decided that nav would be easier than a campus map so just went flat out, but didn't focus on keeping map contact, which was a critical error given the fact that the controls were (as they should be) hung on the back of trees so they weren't clearly visible from the approach side and I ran straight past a couple. Add to that 2 small errrors where I misread which feature was in the middle of the cirlce and so looked at the wrong thing and one massive one where I didn't see a grass strip I was looking for and ended up running right around the block, and leaving number 10 thinking I was at 11 only to return 25 seconds later to work it out (oxygen debt from runnig hard up hill)and the end result was pretty embarrassing. Add to that the fact that despite my running efforts I didn'tget a single fastest split and it was quite a forgettable day.
Wouldn't have beaten Oscar or Craig anyways...
run warm up/down 6:00 [2]
shoes: Asics 3000
Insufficient half-hearted warm up. No Cool down.
Friday May 8, 2009 #
run (sand) 1:02:45 [3]
shoes: barefoot
Brighton to Trigg and return, then south towards the Floreat drain. Ran out of time and glad of it, as hip flexors were again feeling sore by the end. Made it down to 'track 16'. 2 runs in a week - I'm a machine...
Thursday May 7, 2009 #
Windtrainer 55:00 [4]
shoes: Avanti Blade
Rode today in my old commuter shoes. I reckon they're mre comfortable than the new ones, but a large part of that might be that the sole is softer/more flexible. That may be accentuated by wearing them with orthoics. Anyways, 5 min w/u 4min on, 2 min off x 7, short cooldown. Race home. (in car)
Legs burning pretty badly for large chunks of it, probably more than I was expecting for the level of effort I thought i was putting in at the time. Must be the effects of getting back into a half decent training week.
Legs burning pretty badly for large chunks of it, probably more than I was expecting for the level of effort I thought i was putting in at the time. Must be the effects of getting back into a half decent training week.
Wednesday May 6, 2009 #
cycle (commute) 1:01:30 [3] 29.0 km (2:07 / km)
shoes: Avanti Blade
Uninspired ride to work. Legs feeling the fact that I've actually trained the last 2 days. Not as cold as the weatherman said it would be. Was definitely worse on Monday.
cycle (commute) 59:22 [3] 29.0 km (2:03 / km)
shoes: Avanti Blade
And home again. Pretty solid effort. Felt better than I was expecting. Knee was better today than yesterday, so it probably was the cleats being in he wrong spot.
Tuesday May 5, 2009 #
run intervals (sand) 40:00 [3]
shoes: Asics 3000
A mostly sand loop including a couple of little hills, from Floreat beach, near the drain, up the right hand fork in the path, left thru the carpark and back up the path the other way, then looping around the sign on the beach that warns you that you are standing on top of a pipe...
7 x 2min on, 90 sec jog recovery. Pushed pretty hard, hurt quite a bit, but not too much. The sort of session where the fartlek bit would have been 40 minutes, plus the warm-up and recovery if a) I was doing it on my own and b) there was any daylight left.
Off to City beach to run under the lights next week
Running on sand in shoes is poo (but not as poo as running on the bitumen or limestoney bits barefoot)
7 x 2min on, 90 sec jog recovery. Pushed pretty hard, hurt quite a bit, but not too much. The sort of session where the fartlek bit would have been 40 minutes, plus the warm-up and recovery if a) I was doing it on my own and b) there was any daylight left.
Off to City beach to run under the lights next week
Running on sand in shoes is poo (but not as poo as running on the bitumen or limestoney bits barefoot)
Monday May 4, 2009 #
cycle (commute) 1:00:30 [3] 29.0 km (2:05 / km)
shoes: Avanti Blade
First 'real' ride with new shoes. Left medial knee a bit sore. Don't know if this is because this is the foot where the cleat is out of position by the most or because I don't have orthotics in. Will adjust the cleat before the ride home.
Felt much better this morning, rested and full of energy, so looking forward to a week of routine and normal training.
Felt much better this morning, rested and full of energy, so looking forward to a week of routine and normal training.
cycle (commute) 58:55 [4] 29.0 km (2:02 / km)
shoes: Avanti Blade
Adjusted the cleaats on my shoes while supervising in the gym, then off home. Not as much breeze as usual, so pushed pretty hard, particularly in the second half. Felt pretty good.
Sunday May 3, 2009 #
Note
Almost did something active this evening as my energy levels appear to have returned to somwhere near normal and my low-level but annoying headache has lessened, but thought it better to just write off this week nad see if I'm right to go for a full training week starting tomorrow morning.
Currently feeling like much of my training consistency this year has come to nothing after the last few weeks.
Currently feeling like much of my training consistency this year has come to nothing after the last few weeks.
Friday May 1, 2009 #
Note
I'm getting really annoyed with Spirit now. Snapped rudder last Saturday. They weren't open then (Anzac Day) to my knowledge and certainly weren't open on the monday (widely ignored) public holiday. On Tuesday they didn't open the shop due to being short staffed, and the guy that was there in the factory couldn't operate the till and "didn't know the price" of a new rudder. Turns out he also 'didn't know' that they actually don't have ANY ocean rudders in stock. I had to go back to Osborne Park again today to find that out and get told in a chirpy manner "would you mind coming back some time next week?" Do I have a choice?? I can't really make my own now can I. Didn't seem to register that waiting until next week was going to make it somewhat more difficult to paddle THIS weekend. Grrrrrr.
C • CDU 4