Training Log Archive: fletchIn the 31 days ending Jul 31, 2018:
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| 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 | Mo | Tu | |||||||||||||||
Sunday Jul 29, 2018 #
9 AM
run (Harriers Newmarracarra) 43:11 10.01 km (4:19 / km) +149m 4:01 / km
ahr:169 max:183 shoes: roclite 285
Lovely morning for a run round the farm looking over the Spy Base. Arrived really late and didn’t have time to do more than about 400m warm up.
Hilliest run for a while, which was hard work on tired legs. Nice to finish with 1km downhill, without feeling the need to destroy myself this week.
Hilliest run for a while, which was hard work on tired legs. Nice to finish with 1km downhill, without feeling the need to destroy myself this week.
Saturday Jul 28, 2018 #
3 PM
run 1:14:16 13.37 km (5:33 / km) +38m 5:29 / km
ahr:150 max:166 shoes: x talon 190.2
Full loop around the mtb track, including a knee deep river crossing where the old beidge has been removed and not yet? replaced (might not be). They really have removed a few of the more technical challenges with all the trail building work, but should be much faster and flowing and less sandy (and more environmentally sustainable) and the skills park is now also open and looks fun for a play. Suits me better all round though it might annoy the few good riders in town a bit.
Friday Jul 27, 2018 #
6 PM
run 31:53 6.6 km (4:50 / km) +54m 4:39 / km
ahr:146 max:167 shoes: Saucony Freedom ISO
Ah - sleep is wonderful. Hip flexor a bit sore from playing soccer with students this arvo. Apart from that legs felt good, but wasn’t moving as fast as I hoped I might have been.
Wednesday Jul 25, 2018 #
Note
Having my back covered in tape to improve my posture (and stop my upper back/neck hurting) has not been conducive to sleeping for the last 2 nights.
Monday Jul 23, 2018 #
6 AM
run 39:15 8.09 km (4:51 / km) +62m 4:40 / km
ahr:142 max:165 shoes: Hoka Clifton 4
Morning jog. Trying to start term the way I way I want to continue.
Sunday Jul 22, 2018 #
9 AM
run 5:00 [2] 1.0 km (5:00 / km)
shoes: Saucony Freedom ISO
Imitation of a warm-up after I spent too long standing around talking.
run race 50:19 12.0 km (4:12 / km) +33m 4:08 / km
ahr:170 max:210 shoes: Saucony Freedom ISO
I'd love to blame this time all on the wind, and km splits how that it had a significant impact, but the fact of the matter is that I am very slow, and this is probably my slowest 12km race since I was about 17.
Had hoped to get a solid hit-out in without 'racing' but for the first time in a very long time at a Harriers run, when I settled into a rhythm at the start, I wasn't in front. Swapped the lead with Damon a couple of times heading to the first turn and was with him at the turn, but on the return journey he gradually eased away out to something like a 75m lead. By the time we hit 6km and headed out in the other direction, I had started to close a little, so that kept me pushing harder than I wanted to, trying to balance chasing him down with not blowing up.
The gap was back to about 20-25m by the 9km turn back into the wind and I managed to close right up on his shoulder before 10km, but every little surge I tried got me nowhere, with him coming back past and me tucking in behind to get a breather before trying again.
It was 4th or 5th time lucky as we hit the slight downhill with about 600m to go. I lifted the pace as much as I thought I could get away with and he finally cracked - enough that I didn't need to find a non-existed sprint finish in the last 150m.
Now feeling very close to dead.
Had hoped to get a solid hit-out in without 'racing' but for the first time in a very long time at a Harriers run, when I settled into a rhythm at the start, I wasn't in front. Swapped the lead with Damon a couple of times heading to the first turn and was with him at the turn, but on the return journey he gradually eased away out to something like a 75m lead. By the time we hit 6km and headed out in the other direction, I had started to close a little, so that kept me pushing harder than I wanted to, trying to balance chasing him down with not blowing up.
The gap was back to about 20-25m by the 9km turn back into the wind and I managed to close right up on his shoulder before 10km, but every little surge I tried got me nowhere, with him coming back past and me tucking in behind to get a breather before trying again.
It was 4th or 5th time lucky as we hit the slight downhill with about 600m to go. I lifted the pace as much as I thought I could get away with and he finally cracked - enough that I didn't need to find a non-existed sprint finish in the last 150m.
Now feeling very close to dead.
Saturday Jul 21, 2018 #
5 PM
run 31:09 6.37 km (4:53 / km) +17m 4:49 / km
ahr:149 max:167 shoes: Hoka Clifton 4
Not exactly a week of inspired training following last weekend. Finally got out the door this evening in the dark and wind and rain and did the bare minimum.
Felt OK. Right calf is still awful at first, but is taking less time to loosen up than it was.
Tried out some new shoes. Said I'd never go back to Hokas after my last pair a few years (5 years?) back, but they're pretty different and more like normal running shoes now. Seemed to do the job pretty well.
Will probably race 12km tomorrow morning. that will be a shock to the system.
Felt OK. Right calf is still awful at first, but is taking less time to loosen up than it was.
Tried out some new shoes. Said I'd never go back to Hokas after my last pair a few years (5 years?) back, but they're pretty different and more like normal running shoes now. Seemed to do the job pretty well.
Will probably race 12km tomorrow morning. that will be a shock to the system.
Sunday Jul 15, 2018 #
Event: WA Sprint Championships
run 15:00 [2] 2.5 km (6:00 / km)
shoes: x talon 190.2
Various bits of warming up before race. Didn't bother with a cool down.
9 AM
Orienteering 15:52 3.21 km (4:56 / km) +3m 4:55 / km
ahr:154 max:173 shoes: x talon 190.2
WA Sprint Champs.
Glad that I went. Complicated enough, that I rarely got up to speed at all. One significant miss, when I couldn't find number 4 on the map and ran past #3 while I was looking for it. 20-25 sec blown. A few other sub-optimal routes and small hesitations. Only 5 seconds each, and probably not enough in total that a perfect run would have led to a different result.
Glad that I went. Complicated enough, that I rarely got up to speed at all. One significant miss, when I couldn't find number 4 on the map and ran past #3 while I was looking for it. 20-25 sec blown. A few other sub-optimal routes and small hesitations. Only 5 seconds each, and probably not enough in total that a perfect run would have led to a different result.
Saturday Jul 14, 2018 #
8 AM
run 31:26 6.7 km (4:41 / km) +18m 4:38 / km
ahr:145 max:172 shoes: Saucony Freedom ISO
Morning shake-out, with some surges on an oval.
Too little too late to be of any real significance for tomorrow though. Felt OK.
Too little too late to be of any real significance for tomorrow though. Felt OK.
Thursday Jul 12, 2018 #
2 PM
run 41:57 7.3 km (5:45 / km) +12m 5:42 / km
ahr:141 max:162 shoes: x talon 190.2
Proving to myself that no matter how slowly I'm running, my map reading still can't keep up.
Re-run of an old course around my own school. Picked a couple of bad routes, failed to visit the correct location for one control and ran through some out of bounds.
Will have to be far more cautious in my approach to the weekend.
Re-run of an old course around my own school. Picked a couple of bad routes, failed to visit the correct location for one control and ran through some out of bounds.
Will have to be far more cautious in my approach to the weekend.
Tuesday Jul 10, 2018 #
1 PM
run 1:02:26 11.39 km (5:29 / km) +16m 5:27 / km
ahr:156 max:172 shoes: roclite 285
Bit of a fail at getting fitte rthe last couple of days, but used an extended lunch break today to get out on the MTB trails along the river and have a look at the new jumps park and skills park at the far end (from school) of the loop.
Passed a few guys working on the trail on the return journey, which I assume means that I wasn't meant to be there, but I hadn't seen any 'trail closed' signs and they didn't seem bothered with me passing through. The improvements to the drainage of the trail will probably make the biggest difference, meaning the track won't stay muddy for a week after every rainfall.
Jumps track and skills park will be excellent for Outdoor Ed lessons. Actually observing how kids ride a bike is hard on a single track trail.
Was feeling like quite hard work by the end. Longest run in a while though, so shouldn't be surprised. Not expecting big things at all from the weekend.
Passed a few guys working on the trail on the return journey, which I assume means that I wasn't meant to be there, but I hadn't seen any 'trail closed' signs and they didn't seem bothered with me passing through. The improvements to the drainage of the trail will probably make the biggest difference, meaning the track won't stay muddy for a week after every rainfall.
Jumps track and skills park will be excellent for Outdoor Ed lessons. Actually observing how kids ride a bike is hard on a single track trail.
Was feeling like quite hard work by the end. Longest run in a while though, so shouldn't be surprised. Not expecting big things at all from the weekend.
Saturday Jul 7, 2018 #
5 PM
run 33:18 6.45 km (5:10 / km) +15m 5:06 / km
ahr:141 max:164 shoes: Saucony Triumph Iso2
Gentle evening jog, checking out a few of the MTB track improvements along the river. It was only when I got to the far end river crossing and tried to find my way out that I hit the barriers blocking entry. Oh well, guess I wasn't meant to be in there. Finished along the footpath in fading light.
Got home, sat down and promptly started coming up in welts and getting itchy. Knew this was a possibility - I'd waited about 4-4.5hrs from lunch, but the feeling in my stomach said much of it is still sitting there undigested. Only had a burger and chips and can't even remember if there was cheese in the burger, so I'd love to know exactly what I'm reacting to.
Got home, sat down and promptly started coming up in welts and getting itchy. Knew this was a possibility - I'd waited about 4-4.5hrs from lunch, but the feeling in my stomach said much of it is still sitting there undigested. Only had a burger and chips and can't even remember if there was cheese in the burger, so I'd love to know exactly what I'm reacting to.
Friday Jul 6, 2018 #
5 PM
run 48:19 10.21 km (4:44 / km) +10m 4:42 / km
ahr:160 max:180 shoes: Saucony Triumph Iso2
Woke up this morning with a sore throat and feeling a bit snotty, so it seemed like the logical time to go for my longest run in quite a while.
Tried to keep it pretty cruisey, and still felt Ok other than a little calf tightness and right medial knee tightness at the end.
HR would suggest it wasn't so easy. Will see what effect it has tomorrow, I guess.
Tried to keep it pretty cruisey, and still felt Ok other than a little calf tightness and right medial knee tightness at the end.
HR would suggest it wasn't so easy. Will see what effect it has tomorrow, I guess.
Wednesday Jul 4, 2018 #
Note
Currently contemplating entering the Feral Pig Ultra 50km race on November 10, as something to train towards. Anyone know anything about the Bib Track between Brookton Highway and Hills Discovery Centre?
C • Yes 1
Tuesday Jul 3, 2018 #
4 PM
run 30:41 6.51 km (4:43 / km) +12m 4:41 / km
ahr:141 max:159 shoes: Saucony Freedom ISO
There's no ignoring that there is still a tight spot in my right calf that has been there since Adventurethon. It's usually worst just when I start and loosens off, but not entirely during running. I'm a bit apprehensive about what will happen if I try anything significantly longer or faster.
In other news, there's no chance of me being fit enough to really enjoy Sprint Champs, and I got my dates wrong by a week and have a wedding in Geraldton on the weekend of the Middle and Long Champs, so I'm not really sure what I'm training for at the moment. All the races that catch my eye are far too long to consider until adter a good block of training and Easter next year is too far away to keep me going, especially with the prospect of zero bush running in the meantime.
The only 'plus' is that spending a bit of time on the bike for a second year of the Wild WEst Bike Tour won't jeopardise anything. Doesn't really excite me, but I think my teammates will be realying on me even more heavily than last year.
In other news, there's no chance of me being fit enough to really enjoy Sprint Champs, and I got my dates wrong by a week and have a wedding in Geraldton on the weekend of the Middle and Long Champs, so I'm not really sure what I'm training for at the moment. All the races that catch my eye are far too long to consider until adter a good block of training and Easter next year is too far away to keep me going, especially with the prospect of zero bush running in the meantime.
The only 'plus' is that spending a bit of time on the bike for a second year of the Wild WEst Bike Tour won't jeopardise anything. Doesn't really excite me, but I think my teammates will be realying on me even more heavily than last year.
Sunday Jul 1, 2018 #
4 PM
run 43:18 8.83 km (4:54 / km) +93m 4:40 / km
ahr:148 max:177 shoes: Saucony Triumph Iso2
Lap of Kings Park in the 'wrong' direction.