Training Log Archive: fletchIn the 31 days ending Jul 31, 2012:
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Saturday Jul 28, 2012 #
6 AM
run 2:09:29 [3] 22.45 km (5:46 / km) +302m 5:24 / km
shoes: Saucony Cortana
Morning long run with Wil. Wasn't really meant to be, but was my longest run of the year both in time and distance. Lower pace than last few long runs, but also hillier and my first little bit of soft sand in a long time. Only little niggle was the medial side of r knee after being too slack to stretch last night.
Friday Jul 27, 2012 #
7 AM
cycle (commute) 1:06:10 [3] 31.0 km (2:08 / km)
shoes: Avanti Blade
Wow!
A bike ride.
On the road!
Felt OK. Bit chilly, but not much wind. I was soft and started with a jumper over all my riding gear. I took it off when I got to work.
My occasional TdF windtrainer sessions must have been better than not riding at all.
A bike ride.
On the road!
Felt OK. Bit chilly, but not much wind. I was soft and started with a jumper over all my riding gear. I took it off when I got to work.
My occasional TdF windtrainer sessions must have been better than not riding at all.
4 PM
cycle (commute) 1:04:45 [3] 31.0 km (2:05 / km)
shoes: Avanti Blade
And home again. Took about 10 minutes for the legs to want to play, but felt pretty good after that. Bit more breeze than this morning, but still nice conditions. Pushed a little harder and still felt OK. So as long as there aren't any Espresso legs longer than an hour, then I'm all set.
Thursday Jul 26, 2012 #
run tempo (grass farms) 1:00:00 11.5 km (5:13 / km)
shoes: Saucony Cortana
Well, after skipping a wide range of training sessions over the last few days for a wide variety of reasons, I finally got back to doing something tonight.
WU from Challenge stadium, along the bridle trail and cooldown back the same way
3 laps of grass farm loop (2.2km) at tempo pace with 2 min downhill jog back to start.
8:38, 8:40, 8:45. Felt fantastic. Hard to hold back and not run them faster. Slight blowout on the last was due to pussy-footing the downhill as it was too dark and I was paranoid about rolling an ankle. After telling people to bring lights, i conveniently left my headband at home :(
WU from Challenge stadium, along the bridle trail and cooldown back the same way
3 laps of grass farm loop (2.2km) at tempo pace with 2 min downhill jog back to start.
8:38, 8:40, 8:45. Felt fantastic. Hard to hold back and not run them faster. Slight blowout on the last was due to pussy-footing the downhill as it was too dark and I was paranoid about rolling an ankle. After telling people to bring lights, i conveniently left my headband at home :(
Sunday Jul 22, 2012 #
9 AM
run warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: x-talon 212
Dunno if it made it to 5 minutes, but might have scraped in after running back to the car to get my drinks belt (Drink bottle fell out before I used any of it :( )
10 AM
Orienteering (Boomer H2) 47:43 [5] *** 9.4 km (5:05 / km) +200m 4:35 / km
spiked:15/16c shoes: x-talon 212
First try at a Boomer. Almost decided to skip the first control, but being allowed to skip 2 in a row made it better to skip right near the end, so dropped 16 and 17 on an 18 control course.
Was within 10m of tRicky for the majority of the course, seemingly leading for a few legs at a time, but he seemed to be running stronger than me as 30 minutes ticked by. Had slightly different routes to 12 and 13. 13 proved decisive as I got a little lead by staying low and running the paddock. Got through 14 and 15 cleanly and without seeing tRicky, although he could apparently see me, then back over the hill one last time and down to the last control, but I mis-identified a big clearing on the wy, got way off line, then finished it off by getting distracted by both the thundering footsteps of tRicky charging down the hill behind me and then a string course control. Stood around feeling stupid for a bit, then relocated with a look at where the finish was. Went hard to get to the last control first and thankfully it was a very downhill finish so I held on for the win.
Apart from the last control the nav was really good, but the visibility and runability were excellent, and the course was pretty straight forward. Probably a hard balance trying to give lots of options for skips and throwing in shorter technical legs? Dunno. Good fun anyway. Nice to get out for my first real orienteering since April.
Was within 10m of tRicky for the majority of the course, seemingly leading for a few legs at a time, but he seemed to be running stronger than me as 30 minutes ticked by. Had slightly different routes to 12 and 13. 13 proved decisive as I got a little lead by staying low and running the paddock. Got through 14 and 15 cleanly and without seeing tRicky, although he could apparently see me, then back over the hill one last time and down to the last control, but I mis-identified a big clearing on the wy, got way off line, then finished it off by getting distracted by both the thundering footsteps of tRicky charging down the hill behind me and then a string course control. Stood around feeling stupid for a bit, then relocated with a look at where the finish was. Went hard to get to the last control first and thankfully it was a very downhill finish so I held on for the win.
Apart from the last control the nav was really good, but the visibility and runability were excellent, and the course was pretty straight forward. Probably a hard balance trying to give lots of options for skips and throwing in shorter technical legs? Dunno. Good fun anyway. Nice to get out for my first real orienteering since April.
Saturday Jul 21, 2012 #
1 PM
run warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony Cortana
Did a proper warm-up. top of left hamstring a bit sore. Don't know why, maybe compensating a bit with a sore back during the week.
2 PM
Orienteering (Aquinas Sprint Long) 17:25 [5] 3.6 km (4:50 / km)
shoes: Saucony Cortana
Picked a crap race to try doing a sprint in regular runners rather than the x-talons. Lots of grass, dirt and slippery bits of brick and concrete.
Worst mistake was a 15 second detour in and out of a dead end which took me to the wrong side of a wall. A couple of sub-optimal route choices in the middle parts and a few hesitations at different points, but better than last effort.
Worst mistake was a 15 second detour in and out of a dead end which took me to the wrong side of a wall. A couple of sub-optimal route choices in the middle parts and a few hesitations at different points, but better than last effort.
3 PM
Orienteering (Aquinas Sprint Short) 10:45 [3] 2.2 km (4:53 / km)
shoes: Saucony Cortana
Enjoyed doing this at JTC, so had a repeat dose, giving tRicky a 30 second head start. Ran much faster in parts, but made a few errors, including one on a repeat leg from the long course :(
A good challenge, but I certainly can't navigate well at that pace at the moment and would have had to go slower if not for having seen half of the course and the terrain an hour or so earlier.
Ricky's now 4 from 4 against me over the last 2 sprint events. New favourite for first non-McNulty at the Sprint champs ;)
No cool down. Probably a mistake.
A good challenge, but I certainly can't navigate well at that pace at the moment and would have had to go slower if not for having seen half of the course and the terrain an hour or so earlier.
Ricky's now 4 from 4 against me over the last 2 sprint events. New favourite for first non-McNulty at the Sprint champs ;)
No cool down. Probably a mistake.
Thursday Jul 19, 2012 #
5 PM
run 41:00 [3] 8.5 km (4:49 / km)
shoes: x-talon 212
Came back from holidays down south today and was dumb enough to have an iced coffee on the way home. That, combined with my extreme stiffness from the drive, left me wary of pushing hard on the proposed 5km time trial, so I opted out.
Standard WU and CD. I started running with Wil, ran with him till part way up the back hill, then jumped across to Andre and paced him. He put in a massive surge up the second half of Durston. Strange.
Felt OK, but managed a few spew burps even sitting at 4 min/km-ish pace and afterwards, one of my eyelids swelled up really badly. Dunno if it was an insect bite or the start of an allergic reaction. Pretty happy I decided to take it easy.
Easy week is looking a little easier than intended, but never mind. Awesomeness will get me through a 24hr race (where have I heard that before??)
Standard WU and CD. I started running with Wil, ran with him till part way up the back hill, then jumped across to Andre and paced him. He put in a massive surge up the second half of Durston. Strange.
Felt OK, but managed a few spew burps even sitting at 4 min/km-ish pace and afterwards, one of my eyelids swelled up really badly. Dunno if it was an insect bite or the start of an allergic reaction. Pretty happy I decided to take it easy.
Easy week is looking a little easier than intended, but never mind. Awesomeness will get me through a 24hr race (where have I heard that before??)
Sunday Jul 15, 2012 #
9 AM
MTBO race (Kangaroo Gully Long Cours) 2:10:11 [4] 34.75 km (3:45 / km)
shoes: Diamondback Vectra Sport
Not as crap as last time, but apparently i'm still pretty darn slow.
Managed to ride into a dead-end on the way to #1 on a track that I just didn't see on the map on the wrong side of a big rock surface. Hardly surprising given that I did no warm-up and wasn't really focused.
#2 I spent a long time deciding which way to go, probably picked a slow way anyway, and also managed to get some old wire wrapped through my front wheel which took quite a while to extricate.
#3 I overshot and went down to the watertank as I just didn't see the small trail up to the control (or the one after it). Also a bit slow dropping down the hill to the main road on the way to #4.
Got better after that, and was pretty happy with things through to #14, where I came out of #13 at a slightly different junction to what I thought, didn't check my direction and took a massive detour, with a big stop to figure out where I was. Apparently lost about 6 minutes there. Would have almost looked respectable without that.
Physically felt much better than last time. Who would have thought that a little bit of riding helps you ride better? Still a bit too stop-start on the nav, but I seem to screw up too much if I worry too much about flow :(
Didn't see a single person out there until I was approaching #15.
Managed to ride into a dead-end on the way to #1 on a track that I just didn't see on the map on the wrong side of a big rock surface. Hardly surprising given that I did no warm-up and wasn't really focused.
#2 I spent a long time deciding which way to go, probably picked a slow way anyway, and also managed to get some old wire wrapped through my front wheel which took quite a while to extricate.
#3 I overshot and went down to the watertank as I just didn't see the small trail up to the control (or the one after it). Also a bit slow dropping down the hill to the main road on the way to #4.
Got better after that, and was pretty happy with things through to #14, where I came out of #13 at a slightly different junction to what I thought, didn't check my direction and took a massive detour, with a big stop to figure out where I was. Apparently lost about 6 minutes there. Would have almost looked respectable without that.
Physically felt much better than last time. Who would have thought that a little bit of riding helps you ride better? Still a bit too stop-start on the nav, but I seem to screw up too much if I worry too much about flow :(
Didn't see a single person out there until I was approaching #15.
Saturday Jul 14, 2012 #
7 AM
run long 1:38:45 20.8 km (4:45 / km) +114m 4:37 / km
ahr:141 max:170 shoes: Saucony Cortana
Yay. A 20km training run. That's been a while coming. Home to coast, up to Sorrento SLSC and return.
Not quite as spritely as the last couple of weeks, but I've had a cold, so I'll blame that. Still pretty good, second half a fair bit faster than the first.
A few minor little niggles surfaced, particularly in the last half hour, (right hip flexor and calf) but nothing worrying. Hill on the way home was a bit of a struggle.
Tempted to add a hard 300m at the end just to get Shanel's elusive 100 minute half marathon, but thought better of it.
Not quite as spritely as the last couple of weeks, but I've had a cold, so I'll blame that. Still pretty good, second half a fair bit faster than the first.
A few minor little niggles surfaced, particularly in the last half hour, (right hip flexor and calf) but nothing worrying. Hill on the way home was a bit of a struggle.
Tempted to add a hard 300m at the end just to get Shanel's elusive 100 minute half marathon, but thought better of it.
5 PM
paddle 1:28:06 [3] 13.3 km (6:37 / km)
shoes: Spirit PRS plastic
Tide a fair bit lower tonight. Significantly faster on the way out, but slower on the way back, so probably more to do with river conditions than paddling ability suddenly improving for the first 45 minutes.
Hit one patch right near the end that felt like a real struggle. Wasn't real close to the bank, but the slowness made sense when I hit the bottom with two consecutive paddle strokes. Headed out to deeper water after that.
Hit one patch right near the end that felt like a real struggle. Wasn't real close to the bank, but the slowness made sense when I hit the bottom with two consecutive paddle strokes. Headed out to deeper water after that.
Friday Jul 13, 2012 #
Note
(sick)
Meant to paddle today, but still feeling a bit sick and a morning of shovelling left my back and forearms a little sore, so lost motivation and did nothing.
Thursday Jul 12, 2012 #
5 PM
run 1:02:51 [3] 11.41 km (5:31 / km) +74m 5:20 / km
(sick) shoes: Saucony Cortana
Bit annoyed with myself for taking my easy day on Tuesday a bit too easy... the cold I'd been fighting off for a week or so finally struck, so did nothing yesterday.
Wasn't sure how I would run, so pre-emptively decided to take it a little easy and run with Shane (even though tRicky made an appearance, which nearly changed my mind). Also had Andre, Clare and Valli.
Long last recovery as I had a walk and a chat to Clare whose ITB issues had flared up again. She's doing more of the right things than i ever have with an injury, so must be pretty frustrated.
Wasn't sure how I would run, so pre-emptively decided to take it a little easy and run with Shane (even though tRicky made an appearance, which nearly changed my mind). Also had Andre, Clare and Valli.
Long last recovery as I had a walk and a chat to Clare whose ITB issues had flared up again. She's doing more of the right things than i ever have with an injury, so must be pretty frustrated.
Tuesday Jul 10, 2012 #
9 AM
run 34:01 7.11 km (4:47 / km) +56m 4:36 / km
ahr:136 max:155 shoes: Saucony Cortana
Easy loosener. Legs felt better tahn expected, but quads and hip flexors were a little weary on anything resembling an uphill.
Monday Jul 9, 2012 #
9 PM
Windtrainer 2:45:00 [3]
shoes: Avanti Blade
Watching Team Sky demolish the individual time trial.
20 min easy
40 min steady
5 min hard
5 min recovery
50 min steady
5 min hard
5 min recovery
30 min steady
5 min cooldown
Probably need to go for a long ride and do something higher intensity on the windtrainer. at least I'm riding I guess. For 4 more weeks or so...
20 min easy
40 min steady
5 min hard
5 min recovery
50 min steady
5 min hard
5 min recovery
30 min steady
5 min cooldown
Probably need to go for a long ride and do something higher intensity on the windtrainer. at least I'm riding I guess. For 4 more weeks or so...
Sunday Jul 8, 2012 #
7 AM
run long 1:29:23 18.66 km (4:47 / km) +106m 4:39 / km
ahr:140 max:167 shoes: Saucony Cortana
Almost feel justified in calling the weekend trundle a long run now. Would have preferred to be out at orienteering, but time was going to be a bit tight to make a birthday lunch, so another 2 weeks without a bush run. Oh well.
Legs felt good. Started to tire a bit when I left the coast to head home at about 14km in, but that's about what I'd expect given my current level of fitness. Lovely morning again.
Legs felt good. Started to tire a bit when I left the coast to head home at about 14km in, but that's about what I'd expect given my current level of fitness. Lovely morning again.
Saturday Jul 7, 2012 #
Event: John XXIII
run warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: x-talon 190
Proper warm up before the first race and token effort before the second.
1 PM
Orienteering (JTC Sprint) 17:03 [5] 3.73 km (4:34 / km) +2m 4:33 / km
shoes: x-talon 190
Managed to turn up without my shirt and with my broken compass. Hmmm.
Disorientated out of the start and a few little bobbles here and there, but generally pretty happy until #15. Got really confused heading to 16. Got it OK, but had been a bit rattled most of the way there and left the control in the wrong direction, heading for a dead-end. Turned 180 degrees, then headed down between two rows of buildings, charged down the stairs next to 11 - into a dead end. Ran back up the stairs, checked the dead end at the top, then had to bail all the way back around. Dropped more than a minute :(
tRicky had me well beaten anyway, but should have beaten Sten comfortably on running speed.
Disorientated out of the start and a few little bobbles here and there, but generally pretty happy until #15. Got really confused heading to 16. Got it OK, but had been a bit rattled most of the way there and left the control in the wrong direction, heading for a dead-end. Turned 180 degrees, then headed down between two rows of buildings, charged down the stairs next to 11 - into a dead end. Ran back up the stairs, checked the dead end at the top, then had to bail all the way back around. Dropped more than a minute :(
tRicky had me well beaten anyway, but should have beaten Sten comfortably on running speed.
3 PM
Orienteering (JTC Sprint short) 10:11 [5] 2.2 km (4:38 / km)
shoes: x-talon 190
Did the short course as a handicap start with 30 sec intervals. Start order determined by long course result. Andre, Rachel, Shotrat, Me, Sten, tRicky.
Didn't really watch anyone else starting, then picked up the map upside down and got really confused again... Then started running hard. Little bobble near 4, then clean through to 9. I passed Andre about 8, Shotrat on the way into 9 and was closing on Rach. Exexcuted the first half of my route to 10 well, then got distracted by the circle for 5, and thought I had made a little error getting to it. Quickly correctes, then realised it was the wrong control. Yelled at myself, then raced most of the way up the hill to 11 before realising that I hadn't got 10. That killed my race pretty effectively. Still managed to finish in front of Sten and tRicky, but never got back past Rachel and Shotrat.
Fair bit of work needed before serious races (and very little chance that I'll do any of it)
Didn't really watch anyone else starting, then picked up the map upside down and got really confused again... Then started running hard. Little bobble near 4, then clean through to 9. I passed Andre about 8, Shotrat on the way into 9 and was closing on Rach. Exexcuted the first half of my route to 10 well, then got distracted by the circle for 5, and thought I had made a little error getting to it. Quickly correctes, then realised it was the wrong control. Yelled at myself, then raced most of the way up the hill to 11 before realising that I hadn't got 10. That killed my race pretty effectively. Still managed to finish in front of Sten and tRicky, but never got back past Rachel and Shotrat.
Fair bit of work needed before serious races (and very little chance that I'll do any of it)
Friday Jul 6, 2012 #
5 PM
paddle 1:29:00 [3] 13.3 km (6:42 / km)
shoes: Spirit PRS plastic
The lightning started just as I was putting the ski on the roof, and I waited a few minutes in the car before launching at East Perth.
The paddle itself was really nice and the water was surprisingly flat and calm. Glad I wore my 1mm wettie top as I got quite wet, but stayed nice and toasty.
Really need to find the motivation to do something more useful than a steady plod whilst paddling. Either that or go a bit further so the paddling in Espresso isn't too muh of a shock to the system.
The paddle itself was really nice and the water was surprisingly flat and calm. Glad I wore my 1mm wettie top as I got quite wet, but stayed nice and toasty.
Really need to find the motivation to do something more useful than a steady plod whilst paddling. Either that or go a bit further so the paddling in Espresso isn't too muh of a shock to the system.
Thursday Jul 5, 2012 #
run intervals 43:52 10.0 km (4:23 / km)
shoes: Saucony Cortana
7 x 1km with 2 min stationary recoveries at City Beach Oval. Target pace 3:28 (expecting odds to be a few seconds slow and evens to be a few seconds fast due to course)
3:30, 3:19, 3:26, 3:20, 3:27, 3:23, 3:27
Pretty happy with that. Wasn't well warmed up for the first one, felt really good after that. #7 was a bit of a struggle, but would have gotten through an 8th OK (particularly as it would have been downhill).
Yay for running. Felt smoother and stronger than last week. A few more weeks of training and I might start feeling like a runner again.
3:30, 3:19, 3:26, 3:20, 3:27, 3:23, 3:27
Pretty happy with that. Wasn't well warmed up for the first one, felt really good after that. #7 was a bit of a struggle, but would have gotten through an 8th OK (particularly as it would have been downhill).
Yay for running. Felt smoother and stronger than last week. A few more weeks of training and I might start feeling like a runner again.
7 AM
cycle (commute) 1:08:00 [3] 31.0 km (2:12 / km)
shoes: Avanti Blade
Time a bit of a guess as my bike computer died after 25 minutes :( Probably old age. Certainly didn't feel like a TdF rider this morning. The minor bumbps between home and work felt a bit like alpine mountains and the NM'ly was blowing strong.
First road ride since April might have something to do with it. Had to do it so I can drive the bus home to use for O camp on the weekend. Probably needed it anyway. If I can get home quick enough this arvo, I might do it again tomorrow, but that seems a little unlikely timewise.
First road ride since April might have something to do with it. Had to do it so I can drive the bus home to use for O camp on the weekend. Probably needed it anyway. If I can get home quick enough this arvo, I might do it again tomorrow, but that seems a little unlikely timewise.
Tuesday Jul 3, 2012 #
3 PM
run 52:14 [3] 9.5 km (5:30 / km)
shoes: Saucony Cortana
Started as a running club run, but with one student and two teachers, when the others turned around after we got to the beach, I continued on my own around the marina and into the trails for a bit. The sandy, steep pinch climbs just about destroyed my legs, so might have been a bit much for an easy recovery run.
Calves have been sore since, but nothing to worry about methinks.
Distance a total guess.
Calves have been sore since, but nothing to worry about methinks.
Distance a total guess.
Monday Jul 2, 2012 #
9 PM
Windtrainer (TDF stage 2) 2:15:00
shoes: Avanti Blade
After saying I would do it for years, I've finally found a setup that keeps everyone happy. In the garage, with the laptop streaming SBS.
Joined the peleton about 115km from home, and after a 10 minute warm-up, just cruised steadily to the 1 hr mark, where I put in a 5 minute effort, followed by a 5 minute recovery. Steady again till 2 hours, but by then my legs were pretty much toast and the second 5 minute effort ended at a very low cadence, so I did a 10 minute cooldown and abandoned to the comfort of the couch to watchthe last 15km on TV.
Set-up works well, although i will try to find a chock for the front wheel before I spend that long on a windtrainer again. Should be good to go for the mountain stages in the school holidays :)
*HR data to come later - not surprisingly missing cadence and power output ;)*
Joined the peleton about 115km from home, and after a 10 minute warm-up, just cruised steadily to the 1 hr mark, where I put in a 5 minute effort, followed by a 5 minute recovery. Steady again till 2 hours, but by then my legs were pretty much toast and the second 5 minute effort ended at a very low cadence, so I did a 10 minute cooldown and abandoned to the comfort of the couch to watchthe last 15km on TV.
Set-up works well, although i will try to find a chock for the front wheel before I spend that long on a windtrainer again. Should be good to go for the mountain stages in the school holidays :)
*HR data to come later - not surprisingly missing cadence and power output ;)*