Training Log Archive: fletchIn the 31 days ending Dec 31, 2015:
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| 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 | ||||||||||||||||
Saturday Dec 26, 2015 #
11 AM
MTB 1:10:00 [3]
shoes: Diamondback Vectra Sport
Snuck in a quick loop through the pines in Margaret River. Took a sub-optimal route to find the trail, but didn't lose mich of my limited time. Got lost about the same time my brakes gave up completely. Had got to the point where I was picking up speed downhill with both brakes fully on, so probably sensible to bail anyway. Could have spent days riding around Margs. Too much fun.
Thursday Dec 24, 2015 #
10 AM
run 21:07 [2] 4.0 km (5:17 / km)
shoes: Brooks Glycerin 13
Jog along Margaret river, from a weir next to accomodation until I turned around. Lovely to be running in a forest again. No idea of distance etc
Monday Dec 21, 2015 #
9 AM
run 30:00 [2] 5.5 km (5:27 / km)
shoes: Brooks Glycerin 13
Foreshore jog to link up with Jess and the Dunsborough runners club. Warm up and a bunch of technique exercises with them. Some great reminders about why my body always breaks when I run lots. Nice to do some exercise with people for a change. Short run home so the family could begin the day's outings.
Sunday Dec 20, 2015 #
1 PM
MTB 1:05:00 [3]
shoes: Diamondback Vectra Sport
Repeat lap. Still no trace as watch went flat part way round. Lost the trail in the same spot.
Turns out riding the same loop twice doesn't make me instantly awesome. Rode the logover this time, but stacked it half way across. Oops.
Turns out riding the same loop twice doesn't make me instantly awesome. Rode the logover this time, but stacked it half way across. Oops.
Saturday Dec 19, 2015 #
1 PM
run 20:00 [2] 4.28 km (4:40 / km)
shoes: Brooks Glycerin 13
Little trundle along the foreshore bike path in the opposite direction. Might be starting to feel a bit fitter. Might be imagining it.
Friday Dec 18, 2015 #
11 AM
swim 15:00 [3] 0.6 km (25:00 / km)
Couple of laps of the Dunsborough swimming enclosure. Felt better than I thought. Don't really know how long it was. Goggles and a hair lacky would have made it even better.
4 PM
MTB 1:05:00 [3]
shoes: Diamondback Vectra Sport
Rolled along to the Dunsborough Country Club, paid my $5 and went for a lap of the mtb trails that weave thru the golf course. The course map provided seemed to bear very little resemblance to what was out there, but was happily surprised. Will have to go back to try some of the A lines that I missed, and one section weaving downhill was a hoot. Course marking could have been better, but only lost it completely a few times. Will take GPS next time.
C • Map 1
Thursday Dec 17, 2015 #
5 PM
run 25:05 [2] 4.34 km (5:47 / km)
ahr:139 shoes: Brooks Glycerin 13
Walked out from accomodation with P then ran along the beachside path, into the start of Meelup trail. Included a bit of sand and sone rock hopping for good measure. Fun times.
Tuesday Dec 15, 2015 #
5 PM
cycle 1:01:15 [3] 27.0 km (2:16 / km)
shoes: Avanti Blade
Roll from home up to Drummonds, lap of the 'burb, with a wrong turn thrown in for good measure, then home into a stonking SW'ly. Would have been a struggle if I had to get anywhere in a hurry, but any thought of extreme effort disappeared as I rolled out of my driveway at the start and the bike computer didn't work.
Distance is a wild guess. Probably won't bother checking it at any point.
Distance is a wild guess. Probably won't bother checking it at any point.
Monday Dec 14, 2015 #
4 PM
run 20:01 3.83 km (5:14 / km) +1m 5:13 / km
ahr:141 max:155 shoes: Brooks Glycerin 13
Couldn't face the prospect of another 10 laps of the oval across the road, so headed down to the river and did my first little trail run in I don't know how long. Felt much better than running round an oval. Medial quads feel a bit worked over. Dunno if it is from easing back into running, or from starting cycling, but will need to keep an eye on it. At least it is both legs at the moment.
Can't believe this run supposedly had less climb than the oval. Way wrong. First km of the gps trace is utter bollocks too. Started at the top of the driveway that I finished on.
Nearly 4km of trails at an easy jog - any chance of a late 6 inch entry?
Can't believe this run supposedly had less climb than the oval. Way wrong. First km of the gps trace is utter bollocks too. Started at the top of the driveway that I finished on.
Nearly 4km of trails at an easy jog - any chance of a late 6 inch entry?
C • GPS 2
Sunday Dec 13, 2015 #
8 PM
Windtrainer 40:01
ahr:134 max:162 shoes: Avanti Blade
Overcame a day of lethargy to finally make it out into the garage and hop on the windtrainer. Put my birthday speaker to good use to keep me entertained without getting sick of headphones, but didn't open the garage up, as I wasn't sure how far the sound will carry. Will have to investigate next time, as airflow would have been nice.
1-2-3-4-3-2-1 with 1 min recoveries. Tempted to do more, but opted not to kill myself just for the sake of it.
Have realised that if I want to start getting fit in the shorter term, the bike will have to be involved, as 1hr/week of gentle running ain't gonna do it alone.
1-2-3-4-3-2-1 with 1 min recoveries. Tempted to do more, but opted not to kill myself just for the sake of it.
Have realised that if I want to start getting fit in the shorter term, the bike will have to be involved, as 1hr/week of gentle running ain't gonna do it alone.
Saturday Dec 12, 2015 #
3 PM
run 20:00 4.13 km (4:51 / km) +4m 4:49 / km
ahr:149 max:160 shoes: Brooks Glycerin 13
2nd attempt at running. Pulled up OK after the first one, just never got around to the second...
Running laps of an oval is super dull, but at least I've got lots more time to do it until mid-January.
Running laps of an oval is super dull, but at least I've got lots more time to do it until mid-January.
Monday Dec 7, 2015 #
7 AM
cycle 28:49 [5] 15.4 km (1:52 / km)
shoes: Avanti Blade
Last school bike session of the year, so the 'coach' decided we'd do a handicapped race instead of the usual loop. 3 laps of a figure-8ish course around school. Thought it would be between 13-14km all up.
Hard work. Warm up would have been useful. Pretty sure I got progressively slower, as I went out pretty hard to make sure I hit the front early and just tried to hang on, with one person chasing me off a 1 minute handicap.
Legs pretty smashed afterwards. Haven't done anything like that for ages.
Hard work. Warm up would have been useful. Pretty sure I got progressively slower, as I went out pretty hard to make sure I hit the front early and just tried to hang on, with one person chasing me off a 1 minute handicap.
Legs pretty smashed afterwards. Haven't done anything like that for ages.
Sunday Dec 6, 2015 #
4 PM
run 20:00 4.21 km (4:45 / km) +1m 4:45 / km
ahr:150 max:161 shoes: Brooks Glycerin 13
Could this be the beginning of a comeback??
Tried to do what the physio said - 20 minutes 'at half pace, making sure you concentrate on running with good form.'
I figured I couldn't really run with good form at 9 min/km, so I tried to keep it at a slow jog. Didn't feel entirely easy, but mostly that was because I was a) wheezy from hayfever and b) unfit. Still, it was quite bit faster than I intended, but any time I tried to slow down, I felt like I was shuffling rather than running with good form. At least I didn't try any surges, sudden direction changes or sprints.
Everything felt OK during the run, so will see how I pull up over the next couple of days. Icing straight afterwards as a precaution.
Tried to do what the physio said - 20 minutes 'at half pace, making sure you concentrate on running with good form.'
I figured I couldn't really run with good form at 9 min/km, so I tried to keep it at a slow jog. Didn't feel entirely easy, but mostly that was because I was a) wheezy from hayfever and b) unfit. Still, it was quite bit faster than I intended, but any time I tried to slow down, I felt like I was shuffling rather than running with good form. At least I didn't try any surges, sudden direction changes or sprints.
Everything felt OK during the run, so will see how I pull up over the next couple of days. Icing straight afterwards as a precaution.
Saturday Dec 5, 2015 #
5 AM
cycle 2:10:43 61.67 km (2:07 / km) +148m 2:06 / km
ahr:182 max:254 shoes: Avanti Blade
First group ride in I don;t know how long. About 5.5km to meet the first couple of guys and then about the same again to the 'start'. Glad Saturday is 'easy day' as it generally wasn't too hard to hide at the back and keep up. Will take some getting used to all the subtle changes in pace rather than riding solo at whatever steady intensity feels good. Probably won't do it often enough for that to happen, but anything is possible.
Once again, HR data is a load of bollocks. Dunno why it seems to have so much trouble on a bike when it is pretty reliable running. Maybe I don't sweat enough on the bike...
Time and distance a bit of a guess as my dodgy replacement bike computer doesn't show ride time, and I forgot to start / stop my GPS at a couple of different points. Need to switch it to auto-pause to go riding.
Once again, HR data is a load of bollocks. Dunno why it seems to have so much trouble on a bike when it is pretty reliable running. Maybe I don't sweat enough on the bike...
Time and distance a bit of a guess as my dodgy replacement bike computer doesn't show ride time, and I forgot to start / stop my GPS at a couple of different points. Need to switch it to auto-pause to go riding.
Friday Dec 4, 2015 #
Note
Got the all clear to run 20min 3 x per week and see how the achilles pulls up.
Yay.
Celebrated by having my arm twisted to play in a staff vs student soccer match. Fortunately I am not as reckless as I used to be, so agreed to play on the condition that I was goalie. Students won, mainly due to playing with 5 extra players for most of the match.
One staff member off to hospital with a badly broken wrist/arm 2/3 of the way thru the match. Sport is good for you.
Yay.
Celebrated by having my arm twisted to play in a staff vs student soccer match. Fortunately I am not as reckless as I used to be, so agreed to play on the condition that I was goalie. Students won, mainly due to playing with 5 extra players for most of the match.
One staff member off to hospital with a badly broken wrist/arm 2/3 of the way thru the match. Sport is good for you.
Wednesday Dec 2, 2015 #
cycle 45:00 [3] 18.0 km (2:30 / km)
shoes: Avanti Blade
Same same. Trying to sorint into a headwind is crap.