Training Log Archive: fletchIn the 31 days ending Dec 31, 2018:
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| 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 | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||
Sunday Dec 30, 2018 #
5 PM
run 36:25 7.05 km (5:10 / km) +13m 5:07 / km
ahr:149 max:168 shoes: roclite 285
How to look like an idiot in one easy lesson. Decided to try running 2 days in a row. Opted for a trail run, but thought I should wear orthotics given I ran yesterday, so had to wear ankle braces, so had to wear longer socks, which look completely ridiculous with clag sleeves.
Oh well. Calves were great for 5km. Slight tightness after that dissuaded me from lengthening the loop.
Oh well. Calves were great for 5km. Slight tightness after that dissuaded me from lengthening the loop.
Saturday Dec 29, 2018 #
7 AM
run 32:41 6.88 km (4:45 / km)
ahr:141 max:155 shoes: Hoka Clifton 4
Extra day off to look after calves. Slight tightness in both today. L started first. Go figure. Wore calf sleeves for the first time ever, so I looked like a knob and they weren’t a miracle cure, as was to be expected.
Wednesday Dec 26, 2018 #
7 AM
run 38:28 8.04 km (4:47 / km) +49m 4:39 / km
ahr:138 max:153 shoes: Hoka Clifton 4
Morning coastal run. Calves not so happy today :(
Monday Dec 24, 2018 #
7 AM
run 45:00 [2] 7.5 km (6:00 / km) +29m 5:53 / km
ahr:121 max:148 shoes: Hoka Clifton 4
Easy KP and Neds foreshore run with Tooms. Good times.
Saturday Dec 22, 2018 #
7 AM
run warm up/down 13:25 2.45 km (5:29 / km)
ahr:128 max:146 shoes: Hoka Clifton 4
To parkrun
run 18:55 [5] 4.96 km (3:49 / km)
ahr:172 max:224 shoes: Hoka Clifton 4
Carine Glades Parkrun. Not the ideal day for a parkrun debut. Very warm, but fortunately much of the course is shaded.
Died a bit in the 4th km, but finished ok, which suggests it was largely mental. Sat in 2nd most of the run watching 1st place gradually run away from me. Turns out it was Todd Ingraham though, so I don’t really mind.
Ran about what I was optimistically hoping for - expected to fade out quite a bit more. Calves were good throughout and afterwards, hammies tightened up pretty quickly afterwards.
Might just have gotten calves under control in time to get mostly fit for Easter? Will give it another month and see what happens.
Died a bit in the 4th km, but finished ok, which suggests it was largely mental. Sat in 2nd most of the run watching 1st place gradually run away from me. Turns out it was Todd Ingraham though, so I don’t really mind.
Ran about what I was optimistically hoping for - expected to fade out quite a bit more. Calves were good throughout and afterwards, hammies tightened up pretty quickly afterwards.
Might just have gotten calves under control in time to get mostly fit for Easter? Will give it another month and see what happens.
run warm up/down 13:56 2.46 km (5:39 / km) +7m 5:34 / km
ahr:143 max:152 shoes: Hoka Clifton 4
Home from parkrun
Thursday Dec 20, 2018 #
6 PM
run warm up/down 7:42 1.5 km (5:08 / km)
ahr:129 max:146
Shorter than normal warm up, coz if I did a full WU and CD I wouldn’t need to do a session in the middle!
run 29:29 6.85 km (4:18 / km) +2m 4:18 / km
ahr:163 max:183 shoes: roclite 285
(200h:200e:200h:200e:400h:400e)x 3.
3/5 of usual session. Felt good to be running fast and wouldn’t have been surprised if I suffered more. 200’s in about 40s, 400’s in about 84s.
And cooldown afterwards.
Calves only really started to suffer on the cooldown.
Might do a parkrun on Saturday for giggles.
3/5 of usual session. Felt good to be running fast and wouldn’t have been surprised if I suffered more. 200’s in about 40s, 400’s in about 84s.
And cooldown afterwards.
Calves only really started to suffer on the cooldown.
Might do a parkrun on Saturday for giggles.
Wednesday Dec 19, 2018 #
3 PM
Zwift (Tour of London Stage 4) 1:17:27 [3] 47.65 km (1:38 / km) +251m 1:35 / km
shoes: Avanti Blade
Meant to be a steady ride, but even when I backed off a bit, it seemed I was stuck with the same pack, so just kept going. 256W average for about 75min.
C • Nice 3
Tuesday Dec 18, 2018 #
5 PM
run 37:45 8.16 km (4:38 / km)
ahr:154 max:173 shoes: x-talon 230
Headed out to Cape Burney so I could run in trail shoes and orthotics and not worry about ankle braces / sprains.
Legs a bit weary at firdt, but solved that by speeding up as I went. Felt pretty good. First hint of r calf tightness at about 6.5km and didn’t develop. Yay.
Legs a bit weary at firdt, but solved that by speeding up as I went. Felt pretty good. First hint of r calf tightness at about 6.5km and didn’t develop. Yay.
Monday Dec 17, 2018 #
3 PM
Zwift 1:21:09 [3] 26.3 km (3:05 / km) +1100m 2:33 / km
shoes: Avanti Blade
Had a second crack at Alpe du Zwift, with a slightly longer warm-up this time.
Thought I was taking it a bit easier generally, but did the climb about 30 seconds faster (54:10). Fairly solid workout.
Thought I was taking it a bit easier generally, but did the climb about 30 seconds faster (54:10). Fairly solid workout.
Sunday Dec 16, 2018 #
4 PM
run 32:03 6.4 km (5:01 / km)
ahr:138 max:154 shoes: Hoka Clifton 4
Easy jog. Have been using the cricket test to try to stretch out everything from hips down. Calves quite good today. L just tightening a tiny bit at the end.
Saturday Dec 15, 2018 #
5 AM
cycle 2:23:37 67.07 km (2:08 / km) +294m 2:06 / km
ahr:128 max:179 shoes: Avanti Blade
Readjusted the gears last night so I could ride outside for a change. Got out the door at 5:30 this morning in super-light drizzle of all tthings :(
10km solo into a headeind to get to the start of the group ride. Mostly pretty comfortable except for one bit where I went too hard too soon getting wound up for a sprint and ended up spat out the back of the group and struggling solo into the wind until the next regroup.
Nice coffee after. Legs pretty stuffed now.
10km solo into a headeind to get to the start of the group ride. Mostly pretty comfortable except for one bit where I went too hard too soon getting wound up for a sprint and ended up spat out the back of the group and struggling solo into the wind until the next regroup.
Nice coffee after. Legs pretty stuffed now.
Friday Dec 14, 2018 #
10 AM
Zwift 41:13 [3] 25.81 km (1:36 / km) +91m 1:34 / km
shoes: Avanti Blade
Aborted Stage 1 of Tour of London. Started late, missed the group I got started with, as the trainer had dropped it’s Bluetooth connection.
Spentcthe rest of the ride slowly catching people and dragging them up to a few more.
Stopped early when P came home from the physio. Apparently she’s talked enough about my calves that she wanted to have a free look, so jumped off the bike and headed in.
She reckons main source of my issues is a tight L psoas? )front of my hip- better look that up) so have something else to try to stretch/roll out. Would ne nice to get the same advice from multiple health professionals for a change.
Spentcthe rest of the ride slowly catching people and dragging them up to a few more.
Stopped early when P came home from the physio. Apparently she’s talked enough about my calves that she wanted to have a free look, so jumped off the bike and headed in.
She reckons main source of my issues is a tight L psoas? )front of my hip- better look that up) so have something else to try to stretch/roll out. Would ne nice to get the same advice from multiple health professionals for a change.
Wednesday Dec 12, 2018 #
3 PM
MTB 56:19 13.54 km (4:10 / km) +16m 4:08 / km
ahr:129 max:165 shoes: Diamondback Vectra Sport
This morning I managed to get the girls to ride their bikes to the foreshore and back. Only took a brekkie donut stop as bribery to make it happen. All of about 10km round trip and just about the longest ride they’ve ever done.
Seeing as the MTB was out, after I finished the last of my work for the year and put the out of office notice on my email, I headed out for my first Chapman river loop on the bike in years, and certainly first since the trail upgrade.
Good fun, Three in a tiny play at the skills park, till I reakised that I was too scared to do the drop off on the moderate line :(
Totally terrible skills, fell off at least 4 times on the most innocuous of bumps, but still had lots of fun.
Seeing as the MTB was out, after I finished the last of my work for the year and put the out of office notice on my email, I headed out for my first Chapman river loop on the bike in years, and certainly first since the trail upgrade.
Good fun, Three in a tiny play at the skills park, till I reakised that I was too scared to do the drop off on the moderate line :(
Totally terrible skills, fell off at least 4 times on the most innocuous of bumps, but still had lots of fun.
Tuesday Dec 11, 2018 #
5 PM
run 30:30 6.51 km (4:41 / km)
ahr:141 max:160 shoes: Hoka Clifton 4
Transferred the physio’s heel raises into the Hokas, akmost ripping my Sauconys apart in the process.
Easy run with 6 surges on the oval.
Calves almost perfect today. Go figure.
Legs a little weary from recent Zwift exertions when starting, but OK when warmed up.
Easy run with 6 surges on the oval.
Calves almost perfect today. Go figure.
Legs a little weary from recent Zwift exertions when starting, but OK when warmed up.
Monday Dec 10, 2018 #
3 PM
Zwift 1:15:26 [3] 50.19 km (1:30 / km) +171m 1:29 / km
shoes: Avanti Blade
Jumped into this ‘Steady state’ A grade group ride just because it was on, and 3-3.5 W/kg sounded manageable. I also didn’t realise it was 80km. Stayed in the group fine for an hour, which given my late start got me thru to the end of lap 5 of 8, but then the effort ramped up to 4W/kg and I bailed for a CD (was going up to 4.5 after another 15 minutes - guess that’s why it was an ‘A’ ride and I am not an A rider!)
Sunday Dec 9, 2018 #
4 PM
Zwift 1:22:54 [3] 33.54 km (2:28 / km) +1715m 1:58 / km
shoes: Avanti Blade
Thought I’d ease back into riding with a ride on a bit of Watopia that I’ve only just opened up- the Alpe du Zwift.
Approx 15 min WU, 55 minutes of pain, averaging about 265W, then rolling back down spinning gently for a CD.
Better than riding for 3hrs.
Approx 15 min WU, 55 minutes of pain, averaging about 265W, then rolling back down spinning gently for a CD.
Better than riding for 3hrs.
Saturday Dec 8, 2018 #
4 PM
run 30:10 6.4 km (4:43 / km)
ahr:152 max:163 shoes: Saucony Freedom ISO
Positive happy running feelings didn’t last long. Calves tightened up at 1.5km and got progressively worse. Quite bad by the end.
Sunday Dec 2, 2018 #
2 PM
run 36:33 6.92 km (5:17 / km) +14m 5:14 / km
ahr:153 max:171 shoes: roclite 285
2 days into a new approach to my legs trying to get my hamstrings to actually release )2xday stretching to this point has achieved nothing) and also putting a more concerted effort into glutes and hip flexors.
Realised yesterday that I’m 20 weeks from not being fit enough to run elites at Easter, so thought, in the spirit of trying something different, I’d stop getting depressed about my calves hurting on short road runs, lose the orthotics and hit the mtb trail for the first time since my calves totally gave up in a Harriers race.
Hot, felt like hard work, but so much more fun. And my calves were better than any recent runs too.
I’m hatching a vague plan to try to increase my distance steadily over the next 8 weeks regardless of how my legs feel and see what happens from there.
Realised yesterday that I’m 20 weeks from not being fit enough to run elites at Easter, so thought, in the spirit of trying something different, I’d stop getting depressed about my calves hurting on short road runs, lose the orthotics and hit the mtb trail for the first time since my calves totally gave up in a Harriers race.
Hot, felt like hard work, but so much more fun. And my calves were better than any recent runs too.
I’m hatching a vague plan to try to increase my distance steadily over the next 8 weeks regardless of how my legs feel and see what happens from there.
Saturday Dec 1, 2018 #
11 AM
Zwift 1:37:58 [3] 46.88 km (2:05 / km) +1085m 1:52 / km
shoes: Avanti Blade
Innsbruck with two ascents of the big climb- ome in each direction. Wasn’t feeling particularly sparky on the first and pretty dead on the second, so pretty much rolled thru to the end after that.
Warm in the shed in the middle of the day.
Warm in the shed in the middle of the day.