Training Log Archive: fletchIn the 31 days ending Mar 31, 2010:
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Monday Mar 29, 2010 #
3 PM
Windtrainer 15:00 [2]
shoes: Avanti Blade
15 minute loosener on the bike followed by a torture session on the foam roller. Hopefully enough to ensure I can walk tomorrow. Was getting pretty stiff by the time I finished work.
Sunday Mar 28, 2010 #
Event: Bridges Fun Run
Note
Officially 35:57 and 24th place, but I'll claim my watch time...
8 AM
run race (Bridges 10km) 35:55 [5] 10.0 km (3:36 / km)
shoes: Asics 3000
In short - happy.
The long version... met Craig running up an ddown Riverside drive doing some strides before the start. He was healthy, so joined him. Tried very hard to start conservatively. As expected, a few of the quick guys went clear off the line and I tried to stay relaxed and not get sucked into racing them. Got thrown a bit when a stack of idiots from B start grid came surging through at about the 500m mark, but managed to settle into a relaxed rhythm. Had a few sneaky peeks at Craig to try to match him. Hit the 1km mark in 3:27 - faster than intended, but feeling relatively well controlled. Made a conscious effort to back off a bit and was happy with a 7:03 split at 2km as it meant the 2nd km had been about right and still felt comfortable. Had slipped in front of craig in the crowd, so figured I was feeling good and would go it alone. Still feeling relaxed and easy till just short of 5km, when the first bit of fatigue started to hit. Knew it was going to hurt a bit from there. Had hoped to make it to about 7km before that feeling hit... Went through 5km in 17:42, which may have explained thiings :) Slowed a bit from there, but held it together pretty well. Finally saw Craig again as I came down off the Narrows with a little over a km to go and knew he would be coming back at me. Last km was tough, but just snuck in under 36 minutes, which happened to be my original stated goal when I decided to give this race a crack, so pretty stoked with that. Craig was flying at the finish - closed the gap to 3 seconds.
Km splits
1 3:28
2 3:34 7:02
3 3:35 10:37
4 3:32 14:09
5 3:33 17:42
6 3:37 21:19
7 3:36 24:55
8 3:35 28:30
9 3:38 32:08
10 3:35 35:43
+12 sec to get to the finish line from where the GPS hit 10km... I wonder where the extra time/distance was?? (Had GPS set to record every second - actually found out where to do that)
17:42 first half, 18:12 for the second half. That was a bit more even than I thought. Gotta be happy with that.
The long version... met Craig running up an ddown Riverside drive doing some strides before the start. He was healthy, so joined him. Tried very hard to start conservatively. As expected, a few of the quick guys went clear off the line and I tried to stay relaxed and not get sucked into racing them. Got thrown a bit when a stack of idiots from B start grid came surging through at about the 500m mark, but managed to settle into a relaxed rhythm. Had a few sneaky peeks at Craig to try to match him. Hit the 1km mark in 3:27 - faster than intended, but feeling relatively well controlled. Made a conscious effort to back off a bit and was happy with a 7:03 split at 2km as it meant the 2nd km had been about right and still felt comfortable. Had slipped in front of craig in the crowd, so figured I was feeling good and would go it alone. Still feeling relaxed and easy till just short of 5km, when the first bit of fatigue started to hit. Knew it was going to hurt a bit from there. Had hoped to make it to about 7km before that feeling hit... Went through 5km in 17:42, which may have explained thiings :) Slowed a bit from there, but held it together pretty well. Finally saw Craig again as I came down off the Narrows with a little over a km to go and knew he would be coming back at me. Last km was tough, but just snuck in under 36 minutes, which happened to be my original stated goal when I decided to give this race a crack, so pretty stoked with that. Craig was flying at the finish - closed the gap to 3 seconds.
Km splits
1 3:28
2 3:34 7:02
3 3:35 10:37
4 3:32 14:09
5 3:33 17:42
6 3:37 21:19
7 3:36 24:55
8 3:35 28:30
9 3:38 32:08
10 3:35 35:43
+12 sec to get to the finish line from where the GPS hit 10km... I wonder where the extra time/distance was?? (Had GPS set to record every second - actually found out where to do that)
17:42 first half, 18:12 for the second half. That was a bit more even than I thought. Gotta be happy with that.
run warm up/down 40:00 [1] 7.5 km (5:20 / km)
shoes: Asics 3000
Gentle jog down to the start from my parents' house, dunny stop, run thrus, then a shuffle (to Malcolm St) / walk (up Malcolm St) / jog (down Kings park Rd to get home again
Saturday Mar 27, 2010 #
run warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics 3000
Lap of Lake Gwelup with 6 longer than usual run throughs thrown in, with a longish walk recovery in between. Had a good stretch then plodded home. Felt much better after the run throughs, but my knee was pretty bad. Hope there's a big improvement before tomorrow. Felt like I was running with a bit of a limp today.
Thursday Mar 25, 2010 #
4 PM
Windtrainer intervals 45:00 [3]
shoes: Avanti Blade
Didn't have the energy to get out of bed this morning and didn't have the time to get in my taper-run today, so did an imitation session on the bike instead. 6 x 90sec on, 3 min recovery, plus WU, CD. Knee still not good. Hopefully some stertching and ice tonight will get it back on track.
Wednesday Mar 24, 2010 #
Note
Let long term job aspirations get in the way of training... unbelievable
Tuesday Mar 23, 2010 #
6 PM
run intervals (Parabolic Hill) 42:30 6.59 km (6:27 / km)
shoes: Nike Equalon 2
Really didn't want to run this session. Felt lethargic, knee not great, breathing not great, but ventolin before I left home made a bit of a difference. Legs took a long time to get going, but felt much better on the run thrus than they had in the rest of the warm-up.
Unlike last time on this hill, I started solidly, but not flat out and aimed to get through the whole session withoutr destroying myself. Mission accomplished.
2 sets of 3, recover down plus 30 sec, 3 min between sets. Did an extra one at the end with Jess so she would do the full session
1:18, 1:18, 1:19
1:16, 1:19, 1:17
1:37
Unlike last time on this hill, I started solidly, but not flat out and aimed to get through the whole session withoutr destroying myself. Mission accomplished.
2 sets of 3, recover down plus 30 sec, 3 min between sets. Did an extra one at the end with Jess so she would do the full session
1:18, 1:18, 1:19
1:16, 1:19, 1:17
1:37
Monday Mar 22, 2010 #
3 PM
Windtrainer 50:00 [4]
shoes: Avanti Blade
Just wanted an easier than normal session that still got the legs going. Went for the 1-2-3-4-5-4-3-2-1 pyramid with 1 min recoveries. Not as easy as I had hoped... very humid. the hail started about half way through the session. Glad I opted not to ride to work today.
Knee still a bit tender. Probably a good thing I bailed on my run yesterday. More stretching and ice... Race can't come soon enough
Knee still a bit tender. Probably a good thing I bailed on my run yesterday. More stretching and ice... Race can't come soon enough
Saturday Mar 20, 2010 #
Event: Nav Dash - UWA
3 PM
Orienteering (Nav Dash UWA) 15:54 [5] *** 4.0 km (3:59 / km)
spiked:15/17c shoes: Nike Equalon 2
Pretty good run today. Stayed in control most of the way and mostly very smooth through the controls. Quite a tricky twisty course. Felt a bit slow, but every time I tried to up the pace I started to get a bit vague about where I was and had to back off a touch. Seems to be a common theme with others I talked to, and the times and today's result suggest I got it about right. Nearly threw it all away at 6, in the middle of the botany greenhouses where I didn't stick to a plan zig-zagging into the control and lost tack of where I was. Stopped to work it out, had just about decided to bail out and relocate when I saw the control less than 10m away. On other little hesitation into a control then tried to leave it the wrong way, but otherwise smooth. Ben ran 1631, Oscar 1643, Sten 1644, Tooms 17something, so a handy win.
run warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Nike Equalon 2
2km ish warm-up and run thrus. Legs feeling pretty reasonable today. Very token cooldown which I left too long to be really useful anyway. Will need to get back on the foam roller tonight.
Friday Mar 19, 2010 #
6 AM
run intervals 1:02:38 14.97 km (4:11 / km)
shoes: Asics 3000
Didn't fancy trying to replicate grass farm run near school on my own, so opted to run something similar to Craig's session from a few days ago. 13 x 400 @10km pace with 400m recoveries, although my recoveries were a little slower than Craig's. Took a while to get the pacing feeling right, but felt a bit better as the recovery pace increased a little towards the end. Got a little leg weary, but feeling a fair bit better in the legs than I have for the last week or so. Pretty comfortable overall (but still the fastest I have run a 10km continuously for quite a while :) 39:27 for the whole session, effort laps in 85-88 second range, mostly 87-88, recoveries mostly 101-105)
Once again, the 400s on the ridgewood track are measuring quite long. I doubt that they are. Should try switching GPS to reading every seond and see how it goes. Doesn't help that there's now a footy goalpost in the middle of lane 1 half way round one of the bends.
Didn't really want to have a rest day yesterday, but have been so tired at school that I couldn't face waking up at 5:30 yesterday... need to get used to getting up in the dark pretty quick
NB. Knee was pretty bad today. ITB has seized up and knee very sore. Must get onto the foam roller and get things stretched, or I might not be starting the nav dash...
Once again, the 400s on the ridgewood track are measuring quite long. I doubt that they are. Should try switching GPS to reading every seond and see how it goes. Doesn't help that there's now a footy goalpost in the middle of lane 1 half way round one of the bends.
Didn't really want to have a rest day yesterday, but have been so tired at school that I couldn't face waking up at 5:30 yesterday... need to get used to getting up in the dark pretty quick
NB. Knee was pretty bad today. ITB has seized up and knee very sore. Must get onto the foam roller and get things stretched, or I might not be starting the nav dash...
C • gps 4
Wednesday Mar 17, 2010 #
Windtrainer 50:00 [2]
shoes: Avanti Blade
Really feel like I need to make an effort to freshen up a little - legs are just taking so long to get going. Took a good 5 minutes before I felt comfortable at my usual recovery gear for windtrainer sessions, just did a mix of really easy stuff, trying to get the legs spinning fast without working hard.
Tuesday Mar 16, 2010 #
5 PM
run intervals ('Trio' Hills) 49:19 9.9 km (4:59 / km)
shoes: Asics 3000
3 laps of the trio hills loop. 4 hills each loop
Hills approx 785m, 85m, 340m, 135m, varying recovery distances between
Times 2:56, 2:55, 2:50
15.5, 18.5, 14.1
1:23, 1:22, 1:23
26.8, 27.4, 23.2
plus another 20-odd seconds when I got carried away on the cooldown and chased Tooms, Jess and Ian up the last hill one more time.
The two short hills on the 3rd lap, I went absolutely flat out. Pretty hard to judge effort around such a varied loop, Probably should have gone harder on the long first hill, the other 3 I attacked pretty hard. Chris kept me honest all session - just dropped back a few metres on the 3rd lap.
Hills approx 785m, 85m, 340m, 135m, varying recovery distances between
Times 2:56, 2:55, 2:50
15.5, 18.5, 14.1
1:23, 1:22, 1:23
26.8, 27.4, 23.2
plus another 20-odd seconds when I got carried away on the cooldown and chased Tooms, Jess and Ian up the last hill one more time.
The two short hills on the 3rd lap, I went absolutely flat out. Pretty hard to judge effort around such a varied loop, Probably should have gone harder on the long first hill, the other 3 I attacked pretty hard. Chris kept me honest all session - just dropped back a few metres on the 3rd lap.
Sunday Mar 14, 2010 #
6 AM
run long 1:46:39 21.97 km (4:51 / km)
shoes: Nike Equalon 2
Bit over half an hour warm-up, then stopped the atch and myself and did some run thrus, then sett off down the coast from Brighton southwards on a 5kn effort @ 10km pace. Initially felt like I had judged the pace alright, but as I progressed I realised I had still overcooked it a little and was really struggling up the miniscule rise at the end of the 5th kilometre. Probably should have aimed for something a little slower given how tired and dead my legs felt for the first 20 minutes today.
Walked for 3 minutes then began the slog home. Should also have carried some water. Was totally sodden and dehydrated by the time I hit a drink fountain at the 16km mark. Felt a little better after that, but a bit weary and I still do.
2 weeks to go...
Walked for 3 minutes then began the slog home. Should also have carried some water. Was totally sodden and dehydrated by the time I hit a drink fountain at the 16km mark. Felt a little better after that, but a bit weary and I still do.
2 weeks to go...
Saturday Mar 13, 2010 #
Event: Nav Dash - Mt Lawley SHS
2 PM
Orienteering race (NavDash Mt Lawley) 15:22 [5] *** 3.81 km (4:02 / km)
spiked:17/18c shoes: Asics 3000
Much happier with this run until I found out the results...
One silly error at number 8, which at the time I thought had cost me about 10 seconds. Turns out it was more like 20. Apart from that pretty happy with the routes I ran, a bit messy choosing routes and punching controls, but otherwise good. Felt like I ran it pretty close to the limit, although maybe I didn't put the map down and run the middle of the longer legs flat out enough.
Sten was 10 seconds up after the first few controls after his typical fast start, a further 20 gained at 8, so I guess getting back to within 10 seconds isn;t too bad, just a bit surprised given the difference in our running speeds at MetrOs this summer. Guess his metrO/sprint specific map training pays off. Happy to beat Oscar, Craig had heart issues...
One silly error at number 8, which at the time I thought had cost me about 10 seconds. Turns out it was more like 20. Apart from that pretty happy with the routes I ran, a bit messy choosing routes and punching controls, but otherwise good. Felt like I ran it pretty close to the limit, although maybe I didn't put the map down and run the middle of the longer legs flat out enough.
Sten was 10 seconds up after the first few controls after his typical fast start, a further 20 gained at 8, so I guess getting back to within 10 seconds isn;t too bad, just a bit surprised given the difference in our running speeds at MetrOs this summer. Guess his metrO/sprint specific map training pays off. Happy to beat Oscar, Craig had heart issues...
run warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics 3000
Decent warm-up and run thrus. Legs felt better than I expected after yesterday. Unfortunately intercepted by kids straight after finishing, so no cooldown. Expecting to pay for it tomorrow...
Note
Ah... I understand why no. 8 was confusing now. Ran through on the opposite side of a row of buildings to what I had planned, so hit the pond in a weird spot, rather than right between them, turned right, ran around to the end of 'the pond' when in fact I just had run to the gap between the 2 ponds which was where I expected to come out in the first place. Hooray for GPS...
Friday Mar 12, 2010 #
6 AM
run intervals (beach) 54:41 7.5 km (7:17 / km)
shoes: barefoot
4 x 1km on soft sand. 5 min recoveries. Legs didn't want to play today. Did what I thought would be an adequate warm-up, did run throughs, then into the first effort. Legs felt dead and time was dreadful. Improved each rep, but still not impressive. Probably needed a much longer warm-up. Felt a bit wheezy again early today.
4:59, 4:48, 4:37, 4:27
Looking forward to sprint race and Sunday am run (plan is 5km at Bridges race pace in the middle somewhere)
4:59, 4:48, 4:37, 4:27
Looking forward to sprint race and Sunday am run (plan is 5km at Bridges race pace in the middle somewhere)
Wednesday Mar 10, 2010 #
6 AM
Windtrainer 1:00:00 [4]
shoes: Avanti Blade
Knew the legs wouldn't really be up for this, but Monday busyness and work commitments after school meant the session had to be this morning... 10 min on, 3 recovery x 4, plus WU CD. Went for the longer efforts as I figured slightly lower intensity would be the best bet after last night.
Tuesday Mar 9, 2010 #
6 PM
run intervals 28:10 6.74 km (4:11 / km)
shoes: Asics 3000
6 x 800m @3km pace (about 2:40), 2 min jog recoveries
Odd reps uphill, evens downhill.
Always a bit hard to judge pace due to the not-quite-flat-and-wind-always-helping-the-downhill-runs nature of the course. also not terribly familiar with what '3km pace' feels like, so a bit more inconsistent than usual. Odd reps felt very hard, although obviously took it a bit too easy on the middle one, even reps felt very easy and was focused on a long stride. Could have gone faster on these, but not much on the last one...
2:42, 2:36, 2:47, 2:41, 2:44, 2:38
So, first pair and last pair OK, middle pair lazy.
Odd reps uphill, evens downhill.
Always a bit hard to judge pace due to the not-quite-flat-and-wind-always-helping-the-downhill-runs nature of the course. also not terribly familiar with what '3km pace' feels like, so a bit more inconsistent than usual. Odd reps felt very hard, although obviously took it a bit too easy on the middle one, even reps felt very easy and was focused on a long stride. Could have gone faster on these, but not much on the last one...
2:42, 2:36, 2:47, 2:41, 2:44, 2:38
So, first pair and last pair OK, middle pair lazy.
run warm up/down 20:00 [2] 3.3 km (6:04 / km)
shoes: Asics 3000
Sunday Mar 7, 2010 #
5 AM
run long 1:25:15 18.27 km (4:40 / km)
shoes: Asics 3000
A slightly shorter than normal long run, made shorter still by coming back a different way to normal and accidentally making it back 5 minutes early.
Included 6x1km @10km pace with 1 minute recoveries in the middle... trying to get a feel for 10km pace before the Bridges, as when I run intervals sessions I tend to start each interval too hard, slow down to a pace a bit slower than target and end up with a time that's about right without ever running much time at the desired pace. Unfortunately, then main thing I seemed to learn today is that the pace reading off the watch which i was checking pretty regularly doesn't seem to correspond too well to the km times I ran. At least they were in the right ball park. Will run a longer block at a similar intensity next weekend.
Included 6x1km @10km pace with 1 minute recoveries in the middle... trying to get a feel for 10km pace before the Bridges, as when I run intervals sessions I tend to start each interval too hard, slow down to a pace a bit slower than target and end up with a time that's about right without ever running much time at the desired pace. Unfortunately, then main thing I seemed to learn today is that the pace reading off the watch which i was checking pretty regularly doesn't seem to correspond too well to the km times I ran. At least they were in the right ball park. Will run a longer block at a similar intensity next weekend.
Saturday Mar 6, 2010 #
Note
OK - why were some of those HR figures converted into phone numbers... that is weird.
6 AM
run intervals 40:57 7.59 km (5:24 / km)
ahr:132 max:177 shoes: Asics 3000
3.7km warm-up and run thrus. Felt a bit sniffly and wheezy, but not too bad by the time I finished warming up. Probably a hangover from mowing the lawns last night, then not showering becuase I was going to run before a later dinner... Serves me right.
3 x 1km, 5 min recoveries. Meant to be 10km pace, 5km pace, flat out.
3:25, 3:18, 2:57, so more like 5km pace, 3km pace, flat out.
Bit disappointed with the flat out time. Hoping to crack 2:55, but haven't run one for 7 years, so getting the pacing right is a little tricky - probably a bit too conservative through the middle.
Lungs were burning terribly and felt very wheezy afterwards
Just for Tooms...
HR at end of rep +30sec +60 sec
162 141 98
169 150 107
177 173 147
HR still climbing at the end of each effort... Have recently had higher max HR on a few intervals sessions and a 5km time trial.
3 x 1km, 5 min recoveries. Meant to be 10km pace, 5km pace, flat out.
3:25, 3:18, 2:57, so more like 5km pace, 3km pace, flat out.
Bit disappointed with the flat out time. Hoping to crack 2:55, but haven't run one for 7 years, so getting the pacing right is a little tricky - probably a bit too conservative through the middle.
Lungs were burning terribly and felt very wheezy afterwards
Just for Tooms...
HR at end of rep +30sec +60 sec
162 141 98
169 150 107
177 173 147
HR still climbing at the end of each effort... Have recently had higher max HR on a few intervals sessions and a 5km time trial.
run warm up/down 8:00 [2] 1.4 km (5:43 / km)
shoes: Asics 3000
Bluurrrgghhh. Shortened cool down. Tongue felt weird, couldn'r breathe properly. Walked back to car and drove home.
Friday Mar 5, 2010 #
Note
(rest day)
Unintentional rest day, but by 8pm, pizza seemed like a better option that trying to do intervals in the dark. Finally gave up on doing all of my training this week and decided to dump the second bike ride and make sure I did all 3 runs. Means running 2 days in a row, but tomorrow's intervals session is quite short, so will see how we go.
Thursday Mar 4, 2010 #
6 AM
Windtrainer intervals 56:00 [4]
shoes: Avanti Blade
Shuffled sessions around after not fitting in this one yesterday evening so that I didn't have to run or ride 2 days in a row later in the week.
Back to the ol' trusty 5 on 2 off x 7 with a short warm-up and cooldown. As always, felt hard at the time, felt like I'd done nothing very shortly afterwards, but leg-weariness is kicking in already.
Back to the ol' trusty 5 on 2 off x 7 with a short warm-up and cooldown. As always, felt hard at the time, felt like I'd done nothing very shortly afterwards, but leg-weariness is kicking in already.
Tuesday Mar 2, 2010 #
6 PM
run intervals 46:06 [4] 10.0 km (4:37 / km)
shoes: Nike Equalon 2
Had a little allergy scare in the morning, so was feeling a bit flat and decided to back the session off a bit. Was theoretically 8x 1km @ 10km pace with 200m jog recovery. Ran efforts comfrtably hard. Much quicker on the return (downhill, wind assisted) leg, so listed in pairs
3:54, 3:42
3:50, 3:42
3:48, 3:36 (got a bit carried away chasing down Brian)
3:50, 3:37
If only intervals could feel that easy every time (but still be as fast as it is meant to be)
3:54, 3:42
3:50, 3:42
3:48, 3:36 (got a bit carried away chasing down Brian)
3:50, 3:37
If only intervals could feel that easy every time (but still be as fast as it is meant to be)
run warm up/down 22:00 [1] 3.3 km (6:40 / km)
shoes: Nike Equalon 2