Training Log Archive: fletch

First run around the '1hour loop' this year. Up past Lake Gwelup and the golf course, round Carine Open Space and return. Deliberately didn't look at watch so I didn't try to do something stupid. Fitness-eise felt really comfortable, which was nice.
Downsides were slightest of niggles in left achilles, and more noticeably slight discomfort medial right knee, similar to the problem towards the end of last year. This actually started in the last 10 minutes of Friday beach run, but forgot to write it down... Will have to get back into a routine of stetching and ice and hope it goes away again rather than flaring.

Got me a new paddling partner, at least until Evo gets his car fixed (so maybe long term??). Basnks Reserve to Garrat Rd Bridge again, but stuck to the right side heading out and went thru the Ascot channel on the way out (Wow - the adventure).
Good solid pace. Thought at the start I may do an extra half hour at the end to make it up to 2 hours, but was a good enough workout anyway and really couldn't be bothered by the time we finished.

Standard soft sand run. Felt a bit crook near the end and as soon as I stopped got a bit wheezy and my nos ewent crazy. Assumed I was getting sick, but it seemed to go away as the day progressed, so happy about that.

5 min warm-up
1-2-3-4-5-5-4-3-2-1 pyramid
A couple of minutes each leg single leg, a couple of minutes of fast spinning.
Didn't feel too hard at the time (but very sweaty), but legs tired afterwards

New back tyre and rim straightened again, so rolled in to work quite smoothly, but not much power. Legs feeling the effect of intervals last night, so didn't really push.

Blaaahhhhh. No energy or will to fight the not-particularly-threatening headwind. Slow. deserves a more embarrassing colour on the graph.

C • Still a "3" though... 2

Warm-up and cooldown for 'new' terrain loop around the old City Beach Drive-in.

3 laps of the new terrain loop. Gave Tooms 10 seconds on the first one. felt crazy-fast at the start, don't think I was quite fully warmed up. Backed off a touch thru the middle when I caught Tooms and didn't know where to go, but it still felt like a really hard effort.
The next two were handicapped, so being near the front finishing meant that I got a good 8+ minutes recovery between efforts. Probably more than ideal/needed, but much appreciated. Started the second one faster and the third one too fast, but held the times well. Tooms ran away rom me across the oval on the third rep, bt still runs twisty downhills like a scared little girl, so I passed him there.

Glad there was no rep 4.

7:43
7:26
7:23

Running with Evo for the first time in ages was good. We seemed to be pretty level with each other. Good thing he hasn't been doing any speedwork :)

Not much of a day today. trouble getting out of bed to roll the 15km in to kingsway for a badminton PD. Got to see a couple of international badminton players make everything look easy. the happiest bit is that half the PE teachers there were worse than me.
felt a bit tired and disinterested, but had just got the motivation up to go for a long ride on the way home when my back tyre exploded. Walked to greenwood train station and caught a train for the first time in about a decade. Walked home.
Tired and grumpy.
Will have to take my frustration out on the terrain loops tomorrow.

Having a look at splits from the weekend confirmed that things went pretty much as I expected. I started scratchy, got a bit smoother and then really worked hard and ran well from about 15 onwards (with the costly exception of my 'big' mistake at 19)