Sunday Sep 21 |
 | Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
| shoes: New Balance 800s |
| |
| Orienteering race 1:45:00 [5] 12 km (8:45 / km) | |
| shoes: New Balance 800s |
| Queensland Long Champs. Started OK, but began to flag about halfway. A couple of stumbles later and my hamstring began to ache, but I managed to finish albeit a bit slowly in the last third. Cockies won again. |
Saturday Sep 20 |
| Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
| shoes: New Balance 800s |
| |
| Orienteering race 45:00 [5] 6 km (7:30 / km) | |
| shoes: New Balance 800s |
| Australian Middle Distance Champs. Started pretty slowly to make sure my dud hamstring wouldn't tear in the first half of the course. My thought was I would pick it up at halfway, but by then I had already made about 4 mins of mistakes and I was knackered. Perhaps it was the heat. Perhaps I'm just plain slow. Managed to finish it off, beat Dave Meyer and Cockatoos won the day, so I shouldn't complain. |
Thursday Sep 18 |
| Running 15:00 [1] 2 km (7:30 / km) | |
| shoes: Asics GT 2130 |
| Went out for a morning set of surges. But it felt pretty tight and sore following yesterday's effort. So I gave up and ran home. Made me a bit depressed until ... |
| Running 30:00 [2] 5 km (6:00 / km) | |
| shoes: Asics DS Trainer II |
| ... I tried the same again in the afternoon. By this time I'd been able to stretch a fair bit, and all worked fine. I did 3 sets again -- 70%, 80% and 90%. The 90% ones were pretty scary as always, but I didn't even feel a twinge. Now I just have to try 100% tomorrow, and the I'll be pronounced fit enough to race on saturday arvo ... |
Wednesday Sep 17 |
| Running 30:00 [2] 4 km (7:30 / km) | |
| shoes: Asics GT 2130 |
| Next set of surges. Did 60%, 70% and 80% today. |
Tuesday Sep 16 |
| Running 25:00 [1] 4 km (6:15 / km) | |
| shoes: Asics GT 2130 |
| Second set of surges. This session involves a 10 min warmup, then 4 sets of 3 run-throughs, where you accelerate up to a certain speed, hold for 20m and decelerate. The acceleration/deceleration distance becomes smaller with each set. Yesterday my top speed was about 60% -- not much of a surge. Today I did one set at about 60% effort, one at about 70%. For the first time since last thursday I can actually say that the hamstring felt good (rather than just OK). Will see the physio tomorrow, and then try to get up to 80% effort. |
Monday Sep 15 |
| Running 20:00 [1] 3 km (6:40 / km) | |
| shoes: Asics GT 2130 |
| First session of surges. I say surge, but they weren't exactly quick -- probably got up to 5 min k pace in each surge. Anyway, it appears I didn' tear anything, so things are still on track for racing this weekend. |