Sunday Apr 20 |
 | Running long 1:30:00 [4] 20.15 km (4:28 / km) +500m 3:58 / km | |
| shoes: Adistar Cushion 5b |
| Hard long run out to Fred Jacoby Park and back. Down Charles from powerline, out past north ledge to edge of Fred Jacoby, up Portagabra track, right at the top, left up to Atkins Rd, through the gauntlet and home via 5 way junction and fenceline. Legs felt a bit tired from the start but they wanted to spin on the flats so pace was on from the start. Feeling a bit angry/frustrated with my heel so decided to give it something to complain about. Going to see the physio tomorrow so might as well flare it up to make it easy for him to work out where the sore bit is. Heel started to hurt after 6.5 minutes and just kind of irritating on and off ofter that. I bet I was irritating my heel more than it was irritating me though. Thought I would just keep the pace reasonably solid all the way but ended up pretty much turning into a time trial. Realised I must be hurting a bit when all that was going through my head was "f**k, f**k, f**k" going up the last hill. Decided to see what I had left at the end and pushed pretty hard for a 3:13 last km.
I expect to be a bit sore for a while after this one. |
Saturday Apr 19 |
| Cycling warm up/down (MTB) 35:00 [2] 10 km (3:30 / km) +135m 3:17 / km | |
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| Rode to Coppin Rd with Liam on the back then stopped and swapped him to Rachel's bike while I went to the gym. Didn't work too well as a warm up because it took too long swapping Liam over. Rode home alone after doing weights. Still cold going home at 11am. |
| Gym 30:00 [0] | |
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| Usual weights. |
| Running warm up/down 16:36 [2] 3.26 km (5:06 / km) | |
| shoes: Brooks Glycerin 6 |
| Warm up for UWA Nav Dash. Out and back around the river. Heel sore. Warm down consisted of following Liam up and down a grass bank a few times chasing galahs and kicking a ball. |
| Orienteering race 15:55 [5] * 3.9 km (4:05 / km) | |
| ahr:163 max:168 spiked:12/14c shoes: Brooks Glycerin 6 |
| Nav Dash UWA. Had to take this one pretty seriously after the comments during the week. Pretty clean run, poor exits from the start and number 5 probably cost 3 or 4 seconds each were my biggest mistakes. Pete was running slightly faster than me but not enough to make up for his 2 mistakes so I got him by 31 seconds in the end. Pretty happy with that. Took 50 seconds to get the HR over 160, then stayed between 160 and 168 for the rest of the race. Heel sore afterwards, no time to think about it during the race.
Thought I should mention how nice it was to have full sportident for this event. Still sometimes hard to spot the metro style controls but punching is so much faster and easier which makes it much easier to keep your rhythm. |
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| C • sport ident controls 6 |
Friday Apr 18 |
| Running 36:49  7.35 km (5:01 / km) +120m 4:38 / km | |
| shoes: Adistar Cushion 5b |
| Rehab loop. Nice and cool and still this morning and I felt much better than the last couple of days. Tried to take it easy but my heel was pretty sore so I had to throw in a few surges to try to get some more endorphins. Saw the early bird (a kookaburra) get the worm as I walked out the driveway. Lots of roos near the track this morning. |
| Running (BFTR) 11:00  2 km (5:30 / km) | |
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| Pretty sore and slow to start with but felt better as it got faster and had trouble holding back by the end. |
Thursday Apr 17 |
| Running hills 56:00  10.88 km (5:09 / km) +300m 4:31 / km | |
| ahr:141 max:158 shoes: Adistar Cushion 5b |
| Hardey valley, O'Connor Rd loop as for 27/3. Felt terrible again just like yesterday, low on energy and a bit crook in the guts. May have a mild illness as Rachel was throwing up last night as well. Getting sore underneath left heel. Seemed a bit better going up the hill where my heel wasn't touching the ground and then worse again on the downhill run home. Ended up stopping with 1km to go and taking the extra heel lift out which seemed to help a bit. |
Wednesday Apr 16 |
| Running (BFTR) 9:30 [1] 1.5 km (6:20 / km) | |
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| Still a bit tender so went a bit slower and used protection. |
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| C • So... 8 |
| Running 46:00 [3] 9.4 km (4:54 / km) +115m 4:37 / km | |
| shoes: Adistar Cushion 5b |
| Usual lap of KP (42:48) plus run to car. Felt terrible all the way, tired and getting stomach cramps. Maybe the humidity and smoke haze was responsible, not sure. Followed my usual procedure of speeding up any time I feel crap. Felt much better when I ran a bit faster but didn't want it to be a hard run so ended up being more like a fartlek session. I didn't think Ivan would appreciate my surging but he said he quite enjoyed it although I did drop him near the end. |
Tuesday Apr 15 |
| Running 1:01:21  13.46 km (4:33 / km) +220m 4:13 / km | |
| shoes: Adistar Cushion 5b |
| Out on 10k loop then onto Martin Rd, up MTB loop, along fence to end of Coppin Rd and back on railway with a little diversion into Strettle reserve. First 15 minutes or so warming up then about 40 minutes of unstructured fartlek hovering around intensity 3/4 going a bit harder or backing off when I felt like it. Jogged back from Bailey. Felt a little tired today. Felt great when I got up at 4am to look for the dog that was swimming in the pond outside our bedroom window (only found a wet trail) but not at all ready to get up when the alarm went off at 6am. |
| Gym 30:00 [0] | |
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| Usual weights. |
| Cycling warm up/down 28:00 [2] 9.9 km (2:50 / km) +135m 2:39 / km | |
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| Rode to the gym with Rachel although she had opened a gap of about 50m by the time I turned off at Coppin Rd. Back on my own so that was a bit easier. |
Monday Apr 14 |
| Running 39:00 [2] 7.35 km (5:18 / km) +120m 4:54 / km | |
| shoes: Adistar Cushion 5b |
| Rehab loop. I was determined to hold back and make this a proper recovery run this morning as I was worried I might be starting to push my easy runs a bit too hard. I didn't feel the same urge to push today so it wasn't a problem. Still felt quite good and the pace was ok for how easy it felt. Ran into a spider web early on, glad I was wearing a hat which kept the thickest stickiest bit off my face. |
| Running (BFTR) 8:07 [1] 1.5 km (5:25 / km) | |
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| Rubbed myself raw. |