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Training Log Archive: fletch

In the 7 days ending Mar 20, 2010:

activity # timemileskm+m
  run4 3:55:36 30.97(7:36) 49.84(4:44)
  Windtrainer1 50:00
  Orienteering1 15:54 2.49(6:24) 4.0(3:59)15 /17c88%
  Total5 5:01:30 33.45 53.8415 /17c88%

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Saturday Mar 20, 2010 #

3 PM

Orienteering (Nav Dash UWA) 15:54 [5] *** 4.0 km (3:59 / km)
spiked:15/17c shoes: Nike Equalon 2

Pretty good run today. Stayed in control most of the way and mostly very smooth through the controls. Quite a tricky twisty course. Felt a bit slow, but every time I tried to up the pace I started to get a bit vague about where I was and had to back off a touch. Seems to be a common theme with others I talked to, and the times and today's result suggest I got it about right. Nearly threw it all away at 6, in the middle of the botany greenhouses where I didn't stick to a plan zig-zagging into the control and lost tack of where I was. Stopped to work it out, had just about decided to bail out and relocate when I saw the control less than 10m away. On other little hesitation into a control then tried to leave it the wrong way, but otherwise smooth. Ben ran 1631, Oscar 1643, Sten 1644, Tooms 17something, so a handy win.

run warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Nike Equalon 2

2km ish warm-up and run thrus. Legs feeling pretty reasonable today. Very token cooldown which I left too long to be really useful anyway. Will need to get back on the foam roller tonight.

Friday Mar 19, 2010 #

6 AM

run intervals 1:02:38 14.97 km (4:11 / km)
shoes: Asics 3000

Didn't fancy trying to replicate grass farm run near school on my own, so opted to run something similar to Craig's session from a few days ago. 13 x 400 @10km pace with 400m recoveries, although my recoveries were a little slower than Craig's. Took a while to get the pacing feeling right, but felt a bit better as the recovery pace increased a little towards the end. Got a little leg weary, but feeling a fair bit better in the legs than I have for the last week or so. Pretty comfortable overall (but still the fastest I have run a 10km continuously for quite a while :) 39:27 for the whole session, effort laps in 85-88 second range, mostly 87-88, recoveries mostly 101-105)

Once again, the 400s on the ridgewood track are measuring quite long. I doubt that they are. Should try switching GPS to reading every seond and see how it goes. Doesn't help that there's now a footy goalpost in the middle of lane 1 half way round one of the bends.

Didn't really want to have a rest day yesterday, but have been so tired at school that I couldn't face waking up at 5:30 yesterday... need to get used to getting up in the dark pretty quick

NB. Knee was pretty bad today. ITB has seized up and knee very sore. Must get onto the foam roller and get things stretched, or I might not be starting the nav dash...

Wednesday Mar 17, 2010 #

Windtrainer 50:00 [2]
shoes: Avanti Blade

Really feel like I need to make an effort to freshen up a little - legs are just taking so long to get going. Took a good 5 minutes before I felt comfortable at my usual recovery gear for windtrainer sessions, just did a mix of really easy stuff, trying to get the legs spinning fast without working hard.

Tuesday Mar 16, 2010 #

5 PM

run intervals ('Trio' Hills) 49:19 9.9 km (4:59 / km)
shoes: Asics 3000

3 laps of the trio hills loop. 4 hills each loop
Hills approx 785m, 85m, 340m, 135m, varying recovery distances between

Times 2:56, 2:55, 2:50
15.5, 18.5, 14.1
1:23, 1:22, 1:23
26.8, 27.4, 23.2

plus another 20-odd seconds when I got carried away on the cooldown and chased Tooms, Jess and Ian up the last hill one more time.

The two short hills on the 3rd lap, I went absolutely flat out. Pretty hard to judge effort around such a varied loop, Probably should have gone harder on the long first hill, the other 3 I attacked pretty hard. Chris kept me honest all session - just dropped back a few metres on the 3rd lap.

Sunday Mar 14, 2010 #

6 AM

run long 1:46:39 21.97 km (4:51 / km)
shoes: Nike Equalon 2

Bit over half an hour warm-up, then stopped the atch and myself and did some run thrus, then sett off down the coast from Brighton southwards on a 5kn effort @ 10km pace. Initially felt like I had judged the pace alright, but as I progressed I realised I had still overcooked it a little and was really struggling up the miniscule rise at the end of the 5th kilometre. Probably should have aimed for something a little slower given how tired and dead my legs felt for the first 20 minutes today.
Walked for 3 minutes then began the slog home. Should also have carried some water. Was totally sodden and dehydrated by the time I hit a drink fountain at the 16km mark. Felt a little better after that, but a bit weary and I still do.
2 weeks to go...

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