Training Log Archive: fletchIn the 31 days ending Dec 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | Mo | Tu | We | Th | ||||||||||||||||||||
Thursday Dec 31, 2009 #
4 PM
run intervals 1:03:44 14.23 km (4:29 / km)
ahr:156 max:180 shoes: Salamon XT Wings
The next in the line of fartlek sessions. 2km - ish warm-up, 2 min on, 1 minute recovery x 13. Pretty hard work. Generally pretty happy with the pace given the few little hills and the gravel surface.
Early on I ran straight past a big (4-5foot) dugite on the road without even seeing it. Dad (who was following me on a bike) pointed it out and I kept my eyes a bit more open after that...
Early on I ran straight past a big (4-5foot) dugite on the road without even seeing it. Dad (who was following me on a bike) pointed it out and I kept my eyes a bit more open after that...
Tuesday Dec 29, 2009 #
3 PM
run 1:39:06 20.29 km (4:53 / km)
ahr:141 max:165 shoes: Salamon XT Wings
Bibulmum track run from the kilns towards Northcliffe. Turned around at 50 minutes. Felt really good apart from a gut ache in the 3rd quarter. Felt good after a rather explosive 'rest' stop.
Sunday Dec 27, 2009 #
6 AM
cycle 1:56:30 [2] 53.77 km (2:10 / km)
shoes: Avanti Blade
Easy recovery ride. Legs felt pretty shattered at the start, but got better. Rode south on the freeway bike path to Farrington Rd and then back. Very hard to maintain the recovery ride pace with all the other people out there who were clearly looking for a race... but I was super-disciplined and didn't chase anybody :)
Saturday Dec 26, 2009 #
6 AM
run intervals 1:10:47 15.75 km (4:30 / km)
ahr:151 max:176 shoes: Nike Equalon 2
Fartlek, 3:2 x 8
Didn't feel like I was going quite as hard as last time, but efforts were a minute longer and I was working pretty hard in the second half
Didn't feel like I was going quite as hard as last time, but efforts were a minute longer and I was working pretty hard in the second half
Thursday Dec 24, 2009 #
8 AM
run 1:32:20 17.34 km (5:20 / km)
ahr:148 max:165 shoes: Nike Equalon 2
Slooooow run zigzagging out to the coast, running on the beach for a bit over 20 minutes, then winding my way home. Legs were toast from last night and anything resembling a hill was a major struggle. Thought it might improve as I went, but it just got hotter and harder.
Wednesday Dec 23, 2009 #
Note
Ok, just played around with new garmin import thingy, so have stuffed around with times so I don't look like I did an unhappy Lance armstrong and went and did the session twice.
Must start wearing my GPS etc more consistently now... not that it will make me run any faster...
Must start wearing my GPS etc more consistently now... not that it will make me run any faster...
8 PM
Windtrainer 59:43 0.0 km
ahr:128 max:150 shoes: Avanti Blade
Wow. Gonna need to work out some more accurate training zones for bike riding (or remember to use the bike setting on the watch or something)
Standard 5:2 x 7 reps session.
Bit depressing to only get to a HR of 150! How much of this is the difference between running and cycling and how much of it is the fact that I haven't ridden enough and just don't have the legs to push hard enough on the bike??
Standard 5:2 x 7 reps session.
Bit depressing to only get to a HR of 150! How much of this is the difference between running and cycling and how much of it is the fact that I haven't ridden enough and just don't have the legs to push hard enough on the bike??
Tuesday Dec 22, 2009 #
run race5.0 km ( / km)
ahr:177 max:187 shoes: Asics 3000
Maybe I hadn't had the ideal preparation. Esther joined the gastro club last night, so a bit short on sleep again, but it cooled down a bit today, the breeze was in and I felt like I was running strongly. Time says otherwise.
I guess that maybe 3 runs a week isn't enough if I'm not doing any of my other training as well... shouldn't really be a surprise. Also haven't done any flat intervals to get leg speed up for a long time.
About the same pace as I ran at the start of March this year, off a 2 month gradual build up after a 3 month break from running (but 2 of my biggest training months ever) . Food for thought.
I guess that maybe 3 runs a week isn't enough if I'm not doing any of my other training as well... shouldn't really be a surprise. Also haven't done any flat intervals to get leg speed up for a long time.
About the same pace as I ran at the start of March this year, off a 2 month gradual build up after a 3 month break from running (but 2 of my biggest training months ever) . Food for thought.
run warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Asics 3000
Standard WU, CD and run-thrus.
Note
OK, so just played with sportstracks for the first time ever. Tells a sorry tale.
km splits: 3:22, 3:48, 3:45, 3:57 and whatever is left to the end (about 3:20s pace again..., but it's not really a full km)
so my super quick start in fact wasn't - it was only just under the pace I have run for the whole course (and it is downhill...) and I gradually slowed down from there. 3rd km only 3:45 and that was pretty flat... really not a great effort. Wish I had these splits for the times I've run it well asa comparison...
km splits: 3:22, 3:48, 3:45, 3:57 and whatever is left to the end (about 3:20s pace again..., but it's not really a full km)
so my super quick start in fact wasn't - it was only just under the pace I have run for the whole course (and it is downhill...) and I gradually slowed down from there. 3rd km only 3:45 and that was pretty flat... really not a great effort. Wish I had these splits for the times I've run it well asa comparison...
6 PM
run 32:02 6.55 km (4:53 / km)
ahr:157 max:187 shoes: Asics 3000
Ummmm.... having a little play to try out the garmin importy thingy. I'm moving into the techonogicle world...
Sunday Dec 20, 2009 #
run intervals (Fatlek) 22:00 [4] 5.92 km (3:43 / km)
max:183 shoes: Nike Equalon 2
Session was 2 min on: 90 sec recovery x 11
Work distances (ave HR)
535m (160) (uphill),
530 (160) (mostly up),
565 (162) ( a bit down at start),
535 (168)
550 (169)
542 (169)
550 (173)
529 (171)
532 (174)
529 (173)
526 (178)
Interesting to do this session with the GPS and HR monitor. Had no idea that I had dropped pace like that in the last 4 reps. Obviously a HR around low 170's is all I can maintain. Average HR was hardly dropping between the reps apparently (last recovery average was 170) Not quite the pace I was hoping for, but not totally unexpected. Dunno how I go from there to a 17 minute 5km though...
Work distances (ave HR)
535m (160) (uphill),
530 (160) (mostly up),
565 (162) ( a bit down at start),
535 (168)
550 (169)
542 (169)
550 (173)
529 (171)
532 (174)
529 (173)
526 (178)
Interesting to do this session with the GPS and HR monitor. Had no idea that I had dropped pace like that in the last 4 reps. Obviously a HR around low 170's is all I can maintain. Average HR was hardly dropping between the reps apparently (last recovery average was 170) Not quite the pace I was hoping for, but not totally unexpected. Dunno how I go from there to a 17 minute 5km though...
run 51:21 [2] 10.13 km (5:04 / km)
shoes: Nike Equalon 2
Warm-up: 3.02km, 14:28 (ave HR 137)
Cooldown: 3.82km, 20:23 (ave HR 152)
Recoveries: 3.29km, 16:30
Really unsure heading into this session - after not sleeping well Friday night, I woke up this morning at about 4am with stomach cramps that lasted a good 5 or 6 hours. Figure it was a less severe reaction to whatever Isabelle was sick with. So, after not feeling real flash for much of the day, I headed out at about 7:30pm to see if I was up to it.
Warm up felt like a decent pace very comfortably and stomach seemed settled, so carried on with the planned fartlek session.
Seems like I managed to run the efforts at my old half-marathon pace. Felt significantly quicker at the time. Bugger. Hope some of it can be put down to a warm muggy evening?? Probably not.
Cooldown: 3.82km, 20:23 (ave HR 152)
Recoveries: 3.29km, 16:30
Really unsure heading into this session - after not sleeping well Friday night, I woke up this morning at about 4am with stomach cramps that lasted a good 5 or 6 hours. Figure it was a less severe reaction to whatever Isabelle was sick with. So, after not feeling real flash for much of the day, I headed out at about 7:30pm to see if I was up to it.
Warm up felt like a decent pace very comfortably and stomach seemed settled, so carried on with the planned fartlek session.
Seems like I managed to run the efforts at my old half-marathon pace. Felt significantly quicker at the time. Bugger. Hope some of it can be put down to a warm muggy evening?? Probably not.
Saturday Dec 19, 2009 #
Note
(rest day)
Great start to holidays. Isabelle threw up for the first time at about midnight and after five different sheet changes and a couple of loads of washing, I didn't feel much like a 6am windtrainer session (or anything else for the rest of the day)
Now to see how long it takes for me to get it too...
Now to see how long it takes for me to get it too...
Thursday Dec 17, 2009 #
run long 1:34:28 [3]
shoes: Salamon XT Wings
Wish I had my GPS so I could see where I went. Gerneally pretty comfortable. A little weary early and had a bit of a hunger flat after 25 minutes, but only lasted 5 minutes or so. Knee started to get grumpy at about 85 minutes, shin not great for the last 20 minutes either, but not getting any worse from one run to the next, so nothing to worry about yet.
Last day of work for the year today. Yay.
Last day of work for the year today. Yay.
Wednesday Dec 16, 2009 #
cycle 1:51:44 [3] 54.4 km (2:03 / km)
shoes: Avanti Blade
A ride of 2 distinct halves. Drove to school then headed up to Two Rocks and back. Started really easy, as my legs were tired and I knew I had a tailwind. 27km in 45 minutes. Back in 66min, working a lot harder.
Nuff said.
Nuff said.
Tuesday Dec 15, 2009 #
run hills (SAS Sandhill) 14:56 [5]
shoes: Asics 3000
Stupid evil sandhill. Have decided that part of my crapness on the hill at the moment is attributable to summer and the fact that the sand is so soft. Not like the middle of winter, where you start to get some good footprints to use by half way up.
Anyway, session was 5 doubles, recovering down, 2 min between sets. After the first few reps it just turned into a slow, short striding slog
1:21, 1:27
1:22, 1:30
1:32, 1:32
1:33, 1:35
1:33, 1:31
Anyway, session was 5 doubles, recovering down, 2 min between sets. After the first few reps it just turned into a slow, short striding slog
1:21, 1:27
1:22, 1:30
1:32, 1:32
1:33, 1:35
1:33, 1:31
run warm up/down 30:00 [1]
shoes: Asics 3000
warm-up, recoveries (1:30-1:40ish mostly), walk back to the car after
Monday Dec 14, 2009 #
paddle (Ocean pootle) 1:03:15 [3] 10.0 km (6:20 / km)
shoes: Spirit PRS plastic
Seeing as I am no longer an adventure racer and it was a hot humid morning and Tooms wanted some company, I thought it might be fun to head out for a paddle instead of training.
Glad it was really flat, as my stability has suffered slightly in the 2 months since GS race, but not as much as I had feared.
Had a very short play in Tooms boat at the end. It is way tippier than mine, but very easy to catch as it is much lighter and you sit so low in the water.
I could get used to paddling a bit over summer if I just do it for fun instead of training :) T'was a bit speedier than I realised too.
Glad it was really flat, as my stability has suffered slightly in the 2 months since GS race, but not as much as I had feared.
Had a very short play in Tooms boat at the end. It is way tippier than mine, but very easy to catch as it is much lighter and you sit so low in the water.
I could get used to paddling a bit over summer if I just do it for fun instead of training :) T'was a bit speedier than I realised too.
Sunday Dec 13, 2009 #
Note
(rest day)
Does sitting in the water at Matilda Bay with your kids count as training? Probably not.
Does imagining doing a windtrainer session on a hot, disgusting evening count as training. Ditto.
Oh well, guess it was a rest day then
Glad I didn't decide to be silly and run the marathon club run in the morning. Twas hot.
Does imagining doing a windtrainer session on a hot, disgusting evening count as training. Ditto.
Oh well, guess it was a rest day then
Glad I didn't decide to be silly and run the marathon club run in the morning. Twas hot.
Saturday Dec 12, 2009 #
Event: City Beach North MetrO
run warm up/down 15:00 [2]
shoes: Asics 3000
Warmed up with 5 laps of the Kapinara PS oval and some run thrus. Glad I did. It was too hot to be pleasant, but my legs felt totally awful for the first coupke of laps, quads very tight from riding and not stretching yesterday. Felt much better by the end.
Cooldown was aborted after 1 lap. Felt crap, shin quite sore, couldn't be bothered. Will probably pay for it tomorrow.
Cooldown was aborted after 1 lap. Felt crap, shin quite sore, couldn't be bothered. Will probably pay for it tomorrow.
Orienteering race (MetrO City Beach) 37:25 [5] 8.24 km (4:32 / km)
shoes: Asics 3000
Was a bit more optimistic about my chances of putting together a decent route today, as the start was right down near the bottom of the map. Went south, then up the west side of the map first. Seemed a long way apart, but knew I wanted to stay out of the SE corner if I could, so left that till last, hoping that I would have enough controls without going there. Worked out that way, so I was happy. Strung a route together fairly well, but lost some time on a couple, running past one laneway and simply not seeing one control that was hanging right in front of me at head height.
Good enough for a one minute win, despite feeling like I faded a bit in the last ten minutes. Victories feel a little hollow without Craig running, but still had to tRicky, Ben and Andy to contend with, so should be happy.
Good enough for a one minute win, despite feeling like I faded a bit in the last ten minutes. Victories feel a little hollow without Craig running, but still had to tRicky, Ben and Andy to contend with, so should be happy.
Friday Dec 11, 2009 #
cycle (commute) 59:45 [2] 29.0 km (2:04 / km)
shoes: Avanti Blade
Too lazy for the planned windtrainer session, so rolled into work instead on a lovely morning. Breeze must have been a bit more helpful than I realised as I really wasn't pushing at all. Nice.
cycle (commute) 1:06:15 [4] 29.0 km (2:17 / km)
shoes: Avanti Blade
Significantly harder ride home into a fresh sea breeze. Began to regret not having any lunch around the 40 minute mark.
Thursday Dec 10, 2009 #
run 58:58 [3] 10.74 km (5:29 / km)
shoes: Asics 3000
Morning 'long' run from school out to Clayton's beach, through the dunes, back along the beach to Clayton's, around the marina and back on the bike path to Quinns beach, where I joined the school crew for part 2.
Lovely morning. Legs less bothersome than they have been for a while.
Lovely morning. Legs less bothersome than they have been for a while.
run warm up/down (beach) 21:41 [2] 3.75 km (5:47 / km)
shoes: barefoot
This bit was very gentle pace, although Joel has obiously gotten fitter over the last month. Probably not a good idea to take the shoes off. Started to feel the effects of the orthotics-less run from last week.
Tuesday Dec 8, 2009 #
run hills (SAS Sandhill) 13:04 [5]
shoes: Asics 3000
Really should have done run-thrus before this... the first one was not as fast as normal, but still hurt heaps and it was all downhill from there. May have been a little leg-tired from Sunday still. Just didn't have the grunt to get up the hill with a long stride, so it was slow and painful.
single, double, triple, double, single with 60, 90, 120, 90 sec recoveries
1:20
1:22, 1:28
1:28, 1:32, 1:32
1:32, 1:28
1:22
Really busted a gut trying to long-stride it up the last one. Was significantly quicker, but just about killed me.
From meory much harder and longer than the first trip to SAS earlier in the year...
single, double, triple, double, single with 60, 90, 120, 90 sec recoveries
1:20
1:22, 1:28
1:28, 1:32, 1:32
1:32, 1:28
1:22
Really busted a gut trying to long-stride it up the last one. Was significantly quicker, but just about killed me.
From meory much harder and longer than the first trip to SAS earlier in the year...
run warm up/down 30:00 [1]
shoes: Asics 3000
WU, recoveries down, walk CD
Sunday Dec 6, 2009 #
run warm up/down 51:21 [2]
shoes: Nike Equalon 2
Couldn't make it to Kewdale yesterday due to family duties. Was tossing up between a fartlek style bike ride last night and an easy run today and the opposite combination. Then I came to my senses and decided that I was feeling lazy, and even if I got out hte door for the ride, I would probably skip the run.
Decided the run was more important, so stayed home and went to bed early.
Warm-up down to Herdsman Lake, session around lake (plus a bit), cooldown home.
15:30 W/U
20 min recoveries
1551 Cooldown
One really sore spot on the inside of my shin. eased off after about 7 minutes, but came back a bit while cooling down. Other ailments from Tuesday are gradually settling down. Will need to ice the shin and stretch my calf (at least it's half way down, not in the typical stressie spot lower down :) )
Decided the run was more important, so stayed home and went to bed early.
Warm-up down to Herdsman Lake, session around lake (plus a bit), cooldown home.
15:30 W/U
20 min recoveries
1551 Cooldown
One really sore spot on the inside of my shin. eased off after about 7 minutes, but came back a bit while cooling down. Other ailments from Tuesday are gradually settling down. Will need to ice the shin and stretch my calf (at least it's half way down, not in the typical stressie spot lower down :) )
run intervals 20:00 [4]
shoes: Nike Equalon 2
Main part of the run was 10 x (2:2) around the lake. Felt like I got going pretty well and paced it about right, although I was having serious doubts half way through. Would be interesting to know what pace I ran and how much I slowed down in the second half, but P seems to use my GPS more than me and isn't very good at giving it back, so I really have no idea.
The best outcome of hte week, I suppose, is that I feel like I've had an extremely lazy week and done very little training, but I have at least got my three runs in for the week. Baby steps. When the motivation returns I will need to ride a bit more...
The best outcome of hte week, I suppose, is that I feel like I've had an extremely lazy week and done very little training, but I have at least got my three runs in for the week. Baby steps. When the motivation returns I will need to ride a bit more...
Note
Oh dear...
Just realised that this year is now my 'biggest' running year in the last three, and given my total inconsistency and lack of interest in Geraldton (combined with my almost total break from running following my issues with exercise induced anaphylaxis in the second half of 2006) it is probably my biggest running year since 2003... (maybe 2004?? - have thrown out all my old training diaries)
and even including orienteering I haven't hit 100 hours for the year yet...
Who knows what might be possible off a consisfent 3-4 hours running and 3-4 hours on the bike in 2010???
Just realised that this year is now my 'biggest' running year in the last three, and given my total inconsistency and lack of interest in Geraldton (combined with my almost total break from running following my issues with exercise induced anaphylaxis in the second half of 2006) it is probably my biggest running year since 2003... (maybe 2004?? - have thrown out all my old training diaries)
and even including orienteering I haven't hit 100 hours for the year yet...
Who knows what might be possible off a consisfent 3-4 hours running and 3-4 hours on the bike in 2010???
Friday Dec 4, 2009 #
run (beach) 59:25 [3] 10.0 km (5:57 / km)
shoes: barefoot
A bit sore, particularly lateral side of right knee when I started, but warmed up OK. Still the one sore spot in my left calf, but didn't seize up afterwards, which was nice. Right hip flexor started grumbling after about 40 minutes. Better stop being slack with my stretches - hasn't been a good week.
Obviously haven't done enough on the beach recently - blisters between my toes again :(
Obviously haven't done enough on the beach recently - blisters between my toes again :(
Thursday Dec 3, 2009 #
Note
... or not.
Despite feeling fine at the time, I have ended up sore about half way down the medial side of my right shin, lateral right knee and hip (I assume ITB related)
Sore even when I'm not doing anything more than a walk. Might not throw the orthotics in the bin just yet (still tempted to get some lighter shoes...)
Despite feeling fine at the time, I have ended up sore about half way down the medial side of my right shin, lateral right knee and hip (I assume ITB related)
Sore even when I'm not doing anything more than a walk. Might not throw the orthotics in the bin just yet (still tempted to get some lighter shoes...)
Tuesday Dec 1, 2009 #
run hills (Trio Hills) 40:00 [4]
shoes: Asics 3000
Dunno what my times were, or overall session time or anything. Not much to compare to anyway, considering I haven't done this loop since 2003, I marked the end of the first hill 200m short by mistake and I started the 4th (which we didn't used to surge) early...
Oscar kept me honest and got a pretty good workout round the second lap
Main feature of note today was that I ran without orthotics for the first time (other than beach running and orienteering) in about 3 years. Felt nice and light, nothing hurt, so was happy. May be worth continuing...
Oscar kept me honest and got a pretty good workout round the second lap
Main feature of note today was that I ran without orthotics for the first time (other than beach running and orienteering) in about 3 years. Felt nice and light, nothing hurt, so was happy. May be worth continuing...