Training Log: Tooms

Running intervals 49:22 9 km (5:29 / km)
slept:8.0 shoes: ASICS Trabuco Brown (2)

3 x 2.2km Grass Farm loop with 200m jog recover and 60s rest done at 15km pace. I ordered the group to run as consistently as possible ie. smallest differential in times.

I worked out that 10mins would be a nice time to aim for and started when everyone was milling so that I could go out at my own pace. By the top of the halfway hill I realised I was going faster than 15k pace (breathing too hard, hurting a bit too much) so backed off a lot through the 2nd half and watched Timmsy disappear into the distance. Bloody ex-Commonwealth Games athletes.

Second one I waited for Ian and we started out together and I gradaully pulled away, slower for the first half this time and negotiated the bit after the hill much better. Still hurting over last 300m or so. Passed Big Henry at the base of the hill.

Third one I aimed to replicate the second and finish stronger - but felt the stride losing its bounce, confirmed by being unable to keep in short arse Chris's footprints through the sand. Sad old short-striding me. Pushed last hill climb and last 100m downhill to finish.

Ian had a 15s range in times, good but no cigar.
Big Henry had a 4s range in times, very impressive.
But he was trumped by the 9.36, 9.37, 9.36 that I ran!

Little bit twingey in my glutes and soleus after last night's run, will need to trigger point a fair bit between now and NavDash if I'm to retain a top 5 finish, unlikely to feel as good as I did last week!

Jess and Wally ran well, Brian, Wade and Danger also did the full session which was a good strong effort.

C • Garmin Transfer 1

Running long 1:14:10 [1]
slept:5.5 shoes: ASICS Trabuco Brown (2)

Tired from 2pm onwards but knew I ought to do something physical tonight so that I sleep better this evening. Lethargy took over when I got home and it was only when jen got home I got enough motivation to go for a jog. Headed from home - must be almost 6 months since I've run from the driveway - Durston, BPPool, terrain loop, limestone ridge, bridle trail and old sand track across to Grass Farm hill top, down to Zamia corner, bridle trail to quarry, across to Sth City beach and then soft sanded it to Floreat SLSC and home up the grassy strip alonside the Boulevarde.

C • Feeling a bit flat? 4

Note

Although my foot was fine during the run (I only noticed it when crabbing along a sandy side slope slowly) it's slightly swollen now, not painful or anything, just a bit tauter. Will NSAID and see what it's like next time I wake up when it's hopefully daylight.

Note
slept:4.5 (rest day)

If this keeps up I'll be ticking the second box soon. Sigh.

Running hills 53:00
shoes: ASICS Trabuco Brown (2)

Looked forward to today's session and legs, feet etc felt really good and smooth but I was lacklustre and flat. Ran with Ian and Jess and was a touch quicker than them except on parabolic. Fletch and Timmsey on fire.

3:10, 19.06, 1:46, 29.93
3:16, 20.04, 1.42, 30.00
3:21, 19.37, 1:46, 26.15

Swimming 42:45 1.9 km (22:30 / km)
slept:12.0

1000m straight in 1630 to start with, felt quite good and was going a bit faster than warm-up pace as I notived I was gaining on another bloke in speedos. After 600m I had made up about 35m and he rested for a 100m then got on my feet for my last 300m and I couldn't shake him, even started firing up the old 6-beat kick out of the turns to no avail. Had a breather for 200 of back and catch and then swam a 400m timetrial in a bit of a sad time of 6:15, more than a minute slower than my old PB of 5:04. In mitigation though I'm not swimming 25km a week for 3 years in a row anymore so it's ok. Some backstroke / dps cooldown. Felt good today, first day I ahven't been tired all week.

Orienteering warm up/down 12:00 [0] 1.8 km (6:40 / km)
slept:3.0 shoes: ASICS Trabuco Brown (2)

Uninspired plod inspired by Craig doing over an hour warm-up. Tired legs from yesterday too. Demotivated by the new boring bitumen Flynn Rd all the way to Goods Rd. Sigh.

Orienteering 48:00 [3] *** 5.85 km (8:12 / km)
spiked:9/11c shoes: ASICS Trabuco Brown (2)

Didn't have much oomph for this one, first time I've tried to run 3 days in a row since October so legs weary. Found a distinct lack of direction happening for me today, too far right and then left on the way to 1, and then too far right and then fine for 2. No trouble at all with the control, just the waywardness on the way. Fiddle faddled at 7 as I circumnavigated the boulder the tapes weren't on, then the gully but then Erin found it on the next boulder. Dalto caught up 2mins here and then ran away from me till he disappeared. Apparently he fell over a fence, silly boy.

Pretty much trotted the course - I forgot how physical orienteering is too.

Event: Nav Dash - Mt Lawley SHS
 

Commute 32:00 [0]
shoes: Bike, Gary Fisher mtb

Rode to Wembley Cycles to get some patches and some glue. They only sell 'repair kits'. So I didn't buy any and rode home again.

Commute 35:00 [1]
shoes: Bike, Gary Fisher mtb

Rode to Mt Lawley with a nice sea breeze blowing me there.

Orienteering 16:45 [3] ***
spiked:17/18c shoes: ASICS Trabuco (blue)

Ran well today, surprisingly so - felt I was racing for the first time in, well, since maybe one of last year's NavDash events. Key thing was that I didn't have a flat spot during the whole course and was able to push all the way through. Could see Sten behind me from number 6 through to number 14 and then (finally) he came past on the way to 15. I remember thinking "he must start really fast if it's taking him this long to pass me!'. I pushed hard across the ovals to finish but was still beaten by Saz in the finish chute!

Commute 35:00 [3]
shoes: Bike, Gary Fisher mtb

Easy ride home.

Course 1 - Splits