Training Archive: heyUIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Running 39:38 [3]8.5 km (4:40 / km) | |
| am: Just a steady run in Kings Pk. No problems during the run or immediately after, but when I walked to the bus stop to go work I started to get some worrying hip pain. Still aching a bit now. hmmm .... not so good. | ||
| Core stability 43:00 [1] | |
| pm: Core and postural | ||
| Note | |
| Big evening session on the hips - tennis ball, foam roller and stacks of stretching - trying to iron the problem on the right side before it becomes a real issue. | ||
Thursday Feb 28 | ||
| Running warm up/down 16:54 [3]3.5 km (4:50 / km) | |
| am: Warm up for a tempo run. Needed all of it to wake up properly | ||
| Running tempo 24:55 [4]6.2 km (4:01 / km) | |
| Time trial on my 6k XC circuit in Kings Pk. This one felt distinctly harder than last week. Felt faintly sick at the finish. Almost an intensity 5. Yet only 3 sec faster than last time. Maybe it's the effect of the hot weather we've had in the last couple of days. Last night was certainly the warmest night for more than a week.
3.3k in 12:46 4.3k in 17:13 5.3k in 20:40 | ||
| Running warm up/down 11:21 [3]2.3 km (4:56 / km) | |
| am: Run home afterwards. | ||
| Gym 43:00 [2] | |
| weight:72.8kg | ||
| pm: An abbreviated gym session. Was late getting home from work and consequently late getting to the gym so I did a bit less on most of the exercises. | ||
Wednesday Feb 27 | ||
| Running 49:53 [3]11 km (4:32 / km) | |
| am: Ran the loop through Shenton Pk and around Kings Pk. Only took the first 5k to wake up properly. One day I'm going to take a day off and spend the whole time sleeping. | ||
| Note | |
| My log entry from Feb 18 last year is interesting (to me anyway) when viewed in the context of Sunday's run:
am: Long run. Still sore in left hammies and took a long time to warm up. Stuffed afterwards. I don't know how I'm ever going to able to get back to running 2 hrs+. Will need to be much better on 80-90 min runs before I can seriously tackle anything close to 2hrs :-( That was for an 84min run. I've improved a lot over the last 12 months but it's been gradual and the gains aren't really noticable from one week to the next. Its good to be able to read the comments from last year and be reminded of how crap I was then and how much fitter I am now. | ||
| Note | |
| Massage at lunchtime. Tight in right glute med, right QL, and left hammies | ||
| Core stability 45:00 [1] | |
| pm: All the usual exercises | ||
Tuesday Feb 26 | ||
| Gym 54:00 [2] | |
| weight:73.9kg | ||
| pm: Usual gym. Noticably easier on all the leg exercises not having run this morning.
gym ball work single-leg squats with 6kg dumbells: 3 x 10 each side pec dec: 2 x 15@35kg, 1 x 15@40kg lat pulldown: 2 x 15@40kg, 1 x 15@45kg seated row: 2 x 15@40kg, 1 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 3 x 10@110kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 13@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 12@30kg each side biceps: 2 x 10@8kg each side clamshells: 2 x 20@3kg, 1 x 20@4kg each side step downs with 6kg dumbells: 1 x 10 each side | ||
Monday Feb 25 | ||
| Running 32:09 [3]6.7 km (4:48 / km) | |
| am: Loosener in Kings Pk. A little bit creaky this morning. I can feel a rest day coming up. | ||
| Core stability 43:00 [1] | |
| pm: All the usual core and postural junk. | ||
Sunday Feb 24 | ||
| Running 2:17:17 [3]27.3 km (5:02 / km) | |
| am: Long run in Kings Pk. Two circuits, plus - for the first time - an added loop down Jacob's Ladder, around the base of the scarp, and up the Kokoda track (right to the top behind Fraser's). I did the extra loop near the end of the first circuit of the park and was bracing myself for a physical meltdown in the last 20 min. I was pleasantly surprised that I didn't feel too bad apart from general tiredness (and hunger) from about 100 min onwards. On the down side, I started to get some soreness in the left ankle on the way down Jacob's Ladder and it plagued me for the rest of the run. I've had this on long runs before and it's usually not a real problem, but I'll have to watch it this time because I've never had it come on so early in a run.
The long runs seem to be (very) gradually becoming easier. I'm not getting to the stage of extreme muscle fatigue any more, and for large parts of today's run I was able to switch off and daydream (which is good, because it means I'm not having to devote so much of my concentration to just simply putting one foot in front of the other) NB: longest run for about 4 years | ||
Saturday Feb 23 | ||
| Running 51:45 [3]11.2 km (4:37 / km) | |
| am: Kings Pk 12. Not really 12k but I used to think it was closer to 12 than 11. Had to detour around the outdoor concert venue so the time is a bit slower than it might have otherwise been. | ||
| Gym 55:00 [2] | |
| weight:72.9kg | ||
| md: Usual gym. At Fuller F again ! At least I got to observe the punters in their natural habitat once more. Including an attractive, lean and mean but distinctly unfriendly looking chick who wouldn't be out of place in a kick-arse action movie, and the big beefy guy with muscles on top of muscles who's not shifting any bigger weight than I am with my puny upper body. Half the fun is watching what everyone else is up to :-) | ||
| Spinning 27:00 [3] | |
| md: At Fuller F. As much as I could stand. Sweated like pig again - at the end it looked like I'd been cycling in the rain. I hate doing this stuff indoors. | ||
Friday Feb 22 | ||
| Running 31:42 [3]6.7 km (4:44 / km) | |
| am: Easy run in Kings Pk. Couldn't be bothered doing any more than this. I'm gearing up for a big weekend. | ||
| Core stability 30:00 [1] | |
| pm: Core and postural stuff. Didn't finish - it is a Friday after all. After a hectic week at work it was very tempting to do nothing :-) | ||
Thursday Feb 21 | ||
| Running warm up/down 16:57 [3]3.5 km (4:51 / km) | |
| am: Warm-up for a tempo run. Nice and cool this morning. Ideal conditions :-) | ||
| Running tempo 24:58 [4]6.2 km (4:02 / km) | |
| am: Straight into it. 6k XC course in Kings Pk. Felt good, but not quite as good as I was hoping for. Supply of feel-good tickets is still not that large.
Had to make 3 deviations. ggrrrr.... Third one was a nuisance - had to go around the area where they're setting up the stage for an outdoor concert (this is in the middle of the uphill section on the last 900m when one is struggling just a little). Still, ran 30 sec faster than last time. 3.3k in 12:47 4.3k in 17:13 (6 sec faster than last time on this k !) 5.3k in 20:43 | ||
| Running warm up/down 10:54 [3]2.3 km (4:44 / km) | |
| am: Run home afterwards | ||
| Gym 54:00 [2] | |
| weight:72.9kg | ||
| pm: Usual gym. Had one of those protein bars afterwards (and just about anything edible I could get my hands on in a hurry). I was starving during the session and the weight is going down so I figured I'm allowed to eat a bit more :-)
NB: Weight is fully clothed and shod, and at the end of the day, so it might be closer to 70 | ||
Wednesday Feb 20 | ||
| Running 49:32 [3]11 km (4:30 / km) | |
| am: Through Shenton Pk and around Kings Pk. A nice cool morning. Felt pretty good, just for once. It seemed easy and the pace was OK. I'll see what happens on my tempo run tomorrow. Hopefully I haven't used up all my feel good tickets on one run. | ||
| C • Easter 5 | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Feb 19 | ||
| Running 44:45 [3]9.6 km (4:40 / km) | |
| am: Slight variation on my usual 10 in Kings Pk. Nice and fresh this morning. Consequently, lots of punters out there walking or running. Actually the most I've seen since xmas. The cooler weather must have enticed them out of hibernation. No boot camp sightings for once. | ||
| Gym 53:00 [2] | |
| weight:73.6kg | ||
| pm: Usual gym. Nice to have the gym almost to myself.
gym ball work single-leg squats with 5kg dumbells: 2 x 10 each side step downs with 5kg dumbells: 1 x 10 each side pec dec: 2 x 15@35kg, 1 x 12@40kg lat pulldown: 2 x 15@40kg, 1 x 15@45kg seated row: 2 x 15@40kg, 1 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 3 x 10@110kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 12@30kg each side biceps: 2 x 10@8kg each side clamshells: 2 x 20@3kg, 1 x 20@4kg each side | ||
Monday Feb 18 | ||
| Running 30:29 [3]6.5 km (4:41 / km) | |
| am: Easy run in Kings Pk to loosen up. Tight in the butt, not surprisingly ! | ||
| Spinning 24:00 [2] | |
| pm: A bit of spinning just for fun ! | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Sunday Feb 17 | ||
| Running (Terrain running) 1:24:24 [3]12.5 km (6:45 / km) | |
| am: A more adventurous version of my usual terrain run at South Ledge. Along the slope roughly parallel to the river from Mundaring Weir to the northwest corner of the map. Did a cross-over loop with 2 solid climbs and then off the northern edge of the map to do some mountain climbing in terra icognita before coming back onto the map via the river crossing in the northwest and returning to the weir. Only ran an extra 1.3k (about 14min!) in terra incognita but it took a lot out of me. It was scrubby and heavy underfoot with lots of leaf litter and foot-catching shit in the undergrowth. I reckon it needs a good fire (obviously I'm not fit enough, yet). | ||
Saturday Feb 16 | ||
| Running 58:14 [3]12.5 km (4:40 / km) | |
| am: Law walk return version of Ye olde standard 13 in Kings Pk. Took it a bit easy in the early stages and increased the tempo a little in the last 3-4k. Cool and overcast morning. Good to see that the stinking hot weather that was forecast earlier in the week has failed to materialise. | ||
| Gym 1:04:00 [2] | |
| weight:74kg | ||
| md: Gym session at Fuller Fitness (again!). I was too late to make it to SportsMed Subi so had to make do with Fuller F. No time for any cycling. | ||
Friday Feb 15 | ||
| Running 37:27 [3]8 km (4:41 / km) | |
| am: Went through the motions and did a short loop through Kings Pk. A struggle this morning after a late-ish night getting my annual dose of culture at the Perth International Arts Festival. Sitting for 3 hours on uncomfortable seats was not good for my right butt. | ||
Thursday Feb 14 | ||
| Running warm up/down 17:00 [3]3.5 km (4:51 / km) | |
| am: Warm up for a tempo run | ||
| Running tempo 25:27 [4]6.2 km (4:06 / km) | |
| am: Time trial on Kings Pk 6k. Deviated around a fenced off area that's being dug up for some unknown reason (doesn't ever seem to be much rhyme or reason to the works in Kings Pk apart from the obvious, being that they have money that has to be spent before the end of the financial year). The time to the first split would have been a bit faster otherwise. It certainly felt like i was running faster :-) Had to hang on grimly at the end though. Almost identical splits to last time after losing time for the deviation, so at least I was able to keep up a reasonable pace after a faster start.
3.3k in 13:00 4.3k in 17:32 5.3k in 21:14 | ||
| Running warm up/down 11:14 [3]2.3 km (4:53 / km) | |
| am: Run home afterwards | ||
| Gym 40:00 [2] | |
| weight:72.9kg | ||
| pm: An abbreviated gym session. Did just about everything, except the gym ball stuff and the clamshells.
single-leg squats with 5kg dumbells: 2 x 10 each side step downs with 5kg dumbells: 1 x 10 each side pec dec: 2 x 15@35kg, 1 x 12@40kg lat pulldown: 2 x 15@40kg, 1 x 12@45kg seated row: 2 x 15@40kg, 1 x 12@45kg bench press: 2 x 15@30kg, 1 x 12@40kg leg press: 3 x 10@110kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 12@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 12@30kg each side biceps: 2 x 10@8kg each side | ||
Wednesday Feb 13 | ||
| Running 51:15 [3]11 km (4:40 / km) | |
| am: Dragged myself around the usual Shenton - Kings Pk loop. Very slow to get going today. Not enough good sleep last night :-( | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Feb 12 | ||
| Running 40:20 [3]8.5 km (4:45 / km) | |
| am: Shenton Pk and around Kings Pk. Still a bit sore in the butt. | ||
| Gym 53:00 [2] | |
| weight:73.5kg | ||
| pm: Usual gym. Tried a lot of the exercises with heavier weights on the last set. Hard but do-able. | ||
Monday Feb 11 | ||
| Running 32:56 [3]6.7 km (4:55 / km) | |
| am: Struggle around Kings Pk. Tight in the right butt and in both quads | ||
| Core stability (Pilates) 50:00 [0] | |
| pm: Pilates. Focus on control and co-ordination. Can't really give it a non-zero intensity. | ||
Sunday Feb 10 | ||
| Running 2:05:11 [3]25.3 km (4:57 / km) | |
| am: Another long run consisting of two circuits of Kings Pk. Once again I thought about the possibility of adding a Jacobs Ladder - Kokoda loop towards the end of circuit number 2, and once again I piked. Today I started feeling hungry early in the run and was stuffed by about the 80min mark. The quads were starting to tighten up and I was even considering whether I should stop at 100min. Decided at this point not to do the extra loop - couldna be stuffed. Funny that I should then start to feel better after a drink-and-stretch stop at 105min :-) Even got a second wind in the last 10min and began to feel guilty about giving up on the extra loop... I suspect in the end that the best way to sneak it in is do it at the end of the first circuit and then just grit the teeth and hang on for the remainder of the run. | ||
Saturday Feb 9 | ||
| Running 31:12 [3]6.7 km (4:39 / km) | |
| am: Easy run in Kings Pk. Saw Nicole in the cycling hot spot (intersection of Nicholson and Rokeby). It's hard to get past this intersection without an orienteer-on-wheels sighting. | ||
| Gym 1:03:00 [2] | |
| md: Gym session at Fuller fitness. I wasn't going to come back, and wouldn't have, except that one of the two stationary bikes at SportsMed Subi has been u/s for the last couple of weeks, and the chance of having a free run on the only working bike was very slim. Still, it gave me another chance to see what the average punter gets up to in the gym. | ||
| Spinning 25:00 [3] | |
| md: Finished off the session with as much spinning as I could stand. This time I got stuck into it (ave about 27km/h, max 30km/h if you can believe the computer) and sweated bucketloads. Exercising vigorously indoors really sucks. | ||
Friday Feb 8 | ||
| Running 52:18 [3]11.2 km (4:40 / km) | |
| am: Ran my old 12k in Kings Pk (which is actually closer to 11k). Nothing flash about the time. Still, not too bad considering the solid effort yesterday. | ||
| Core stability 42:00 [1] | |
| pm: A full set of core and postural exercises. Was so much more fun with the cooler weather. The house has finally cooled down after becoming progressively hotter over the last 3 weeks. Funny that the air conditioning men should finally come yesterday (coldest and wettest day of the year so far) to fix our air con, which has been on the blink since the super hot (44.2) day just after xmas. | ||
Thursday Feb 7 | ||
| Running warm up/down 17:54 [3]3.5 km (5:07 / km) | |
| am: RAIN !!! Lots of it. noice. Perfect weather for running (and ducks). So good that I thought i should do something a bit more energetic. | ||
| Running tempo 25:28 [4]6.2 km (4:06 / km) | |
| am: Time trial on my 6k XC circuit in Kings Pk. This time I completed it. Shoes got a bit heavy in the last 2k with all the rain. was pleased to see that it didn't slow me down too much.
4.3 in 17:29 5.3 in 21:14 (3:45/km !!) last 900m in 4:14 (nearly all uphill) One of the slowest times i've run on this course, but it's the first time i've completed it for nearly 2 years and there's good prospects of improving the time. | ||
| C • good stuff 2 | ||
| Running warm up/down 11:14 [3]2.3 km (4:53 / km) | |
| am: Run home after tempo effort. Felt pretty good considering | ||
| Gym 52:00 [2] | |
| weight:73.4kg | ||
| pm: Usual gym. Had to leave out the step-ups yet again. | ||
Wednesday Feb 6 | ||
| Running 50:16 [3]11 km (4:34 / km) | |
| am: Usual loop through Shenton Pk and around Kings Pk | ||
| Core stability 42:00 [1] | |
| pm: Full quota of core and postural junk. I've been a bit slack lately because of the oppressive hot weather and haven't been doing this stuff as consistently as I should. Was very disciplined tonight :-)
btw the first 6 days of Feb have all been over 35 degrees. 19 consecutive days over 30. yukkk | ||
Tuesday Feb 5 | ||
| Note | |
| Rest day. Well, no run anyway. Was thinking of having a day off and the hot night clinched it. Will probably go to the gym this evening :-) | ||
| Gym 51:00 [2] | |
| weight:74.4kg | ||
| pm: Usual gym. Went sailing on the Swan river in the afternoon (important work-related team-building here) so I ended up being a bit late for the gym. Did most of it but skimped a little bit on the squats and step-downs.
Noticed for the first time tonight that the weight goes up in 10kg steps on the leg press (well .. i've only been using this machine for 18 months). I had assumed all along that it was 5kg. That means I've been leg pressing 110 instead of 55 :-) | ||
Monday Feb 4 | ||
| Running 40:27 [3]8.5 km (4:46 / km) | |
| am: Loop through Shenton and around Kings Pk. | ||
Sunday Feb 3 | ||
| Running (Terrain running) 1:13:29 [3]11.2 km (6:34 / km) | |
| am: Run at South Ledge. It was warm and humid and there wasn't much of a breeze (~20 degrees overnight at Bickley - a relatively warm night for the Perth hills). As a result it seemed a bit harder and took longer than last time. Tweaked my dodgy right ankle a couple of times. Hard enough to hurt and make me hesitant, but no significant damage.
No snake sightings as yet this summer. I was half expecting to see one today, but it was not to be. I'm sure that I'll see one before the end though. South Ledge is a good spot for them. Especially in the rocky sections :-) | ||
Saturday Feb 2 | ||
| Running 30:03 [3]6.5 km (4:37 / km) | |
| am: Nice relaxed run in Kings Pk. Partly cloudy so I really didn't get much of a chance to work on my tan :-) | ||
| Gym 1:28:00 [2] | |
| weight:73.9kg | ||
| md: Another big session at Fuller fitness. Includes about 17min of simulated mountain climbing on the bike (was out of the saddle much of the time).
The music wasn't pumping today. A full quota of buff gym junkies and beefy guys pumping iron though. The ambience at this place (imagine loud music, dark interior design, big TV screens, and banks of exercise machines) is in complete contrast to Sportsmed Subi (imagine small gym, clinical atmosphere, light colour scheme, people doing rehab after surgery or recovering from injury, physios treating patients). It's been interesting but I don't think I'll be going back for a while. | ||
| Core stability 23:00 [1] | |
| pm: I actually did do the rest of yesterday's session | ||
Friday Feb 1 | ||
| Running 47:54 [3]10.2 km (4:42 / km) | |
| am: 10k circuit through Shenton Pk and around Kings Pk. Nice morning for a run. | ||
| Core stability 17:00 [1] | |
| pm: A token effort. Could hardly be bothered, but I'm going to log it anyway | ||