Training Archive: heyUIn the 30 days ending 2008-04-30:
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| 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 | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Running 49:51 [3]11 km (4:32 / km) | |
| am: Through Shenton and around Kings Pk. Bit of light rain again this morning, just right for running. | ||
| Core stability 41:00 [1] | |
Tuesday Apr 29 | ||
| Running 47:23 [3]10.2 km (4:39 / km) | |
| am: Shenton Pk - Kings Pk circuit. Hard work this morning. The effects of Sunday's race finally kicking in. | ||
| Gym 58:00 [2] | |
| weight:74.7kg | ||
| pm: The usual shite | ||
Monday Apr 28 | ||
| Running 32:47 [3]6.7 km (4:54 / km) | |
| am: Recovery run in Kings Pk. Actually feeling pretty good this morning. No real soreness (yet). | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||
Sunday Apr 27 | ||
| Orienteering 57:48 [5]9.6 km (6:01 / km) | |
| am: Event at Malmalling. Ran hard but lost time through small errors, especially in the tight cluster of controls between 2 and 9. Overshot 3, 5 and 8. Nothing bad, just annoying small errors . Was OK for most of the remainder except for 18, which I made a real meal of. I drifted off line to the right and, despite being aware that I was drifting off, didn't really correct until I got close to the control. Ended up circling in to the control (and hestitating as well). Probably lost about 2.5 min in total. Finished a mile behind Craig.
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| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| 10 min warm-up and 10 min of jogging after the race (back along the access track to the crest of the spur near 11 and 12). Distance approx. | ||
Saturday Apr 26 | ||
| Running 39:18 [3]8.5 km (4:37 / km) | |
| am: Recovery run in Kings Pk | ||
| Gym 1:03:00 [2] | |
| weight:74.8kg | ||
| md: Usual gym. SportsMed Subi. Had the gym all to myself. Took a bit longer than usual today because I didn't feel like pushing through the whole session.
Will get a re-assessment of my quads soon (as soon as i remember to make an appointment). They've definitely gained in strength, the question is whether the left has gained on the right, and what to do if it hasn't. | ||
| Spinning 28:00 [2] | |
| md: Straight after the gym. As much time in the saddle as I could stand. | ||
Friday Apr 25 | ||
| Running warm up/down 16:30 [3]3.5 km (4:43 / km) | |
| ahr:131 | ||
| am: Warm up for Kings Pk XC run | ||
| Running tempo 24:47 [4]6.2 km (4:00 / km) | |
| max:166 | ||
| am: Much better effort than last week. Finished it this time. Was going pretty well for the first 3k then started to slow in the second half despite working hard to keep up the pace.
3.3 12:30 (153) 4.3 16:57 (159) 5.2 20:38 (158) 6.2 24:47 (161) Time at first split is fastest I've done so far. Maybe next time I can hold the pace a bit better | ||
| Running warm up/down 11:21 [3]2.3 km (4:56 / km) | |
| ahr:142 | ||
| am: Shuffle home | ||
Thursday Apr 24 | ||
| Running 49:26 [3]11 km (4:30 / km) | |
| am: Shenton Pk - Kings Pk circuit. Not quite as tight in the right butt after all the remedial action last night (tennis ball, roller and stretching). Will probably have to repeat it over the next few days. | ||
| Gym 53:00 [2] | |
| weight:75.2kg | ||
| pm: Usual gym. At SportsMed Subi. Increased the weights on some exercises. No step-downs :-)
single-leg squats with 7kg dumbells: 3 x 10 each side gym ball work pec dec: 1 x 15@35kg, 2 x 15@40kg lat pulldown: 1 x 15@40kg, 2 x 15@45kg seated row: 1 x 15@40kg, 2 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 2 x 10@110kg, 1 x 10@120kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@15kg to side leg extension (single leg): 2 x 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 1 x 20@3kg, 2 x 20@4kg each side | ||
Wednesday Apr 23 | ||
| Running 50:40 [3]11 km (4:36 / km) | |
| am: Shenton Pk - Kings Pk circuit. Got rained on in the last 5 min. Enough to be completely wet. Bit of an occupational hazard these days now that global warming has hit and the Perth climate is so much drier.
Very tight in the right butt. | ||
| Core stability 42:00 [1] | |
| pm: The usual | ||
Tuesday Apr 22 | ||
| Gym 55:00 [2] | |
| pm: Usual gym. At Sportsmed Subi | ||
| Note | |
| Wasn't intending to have a rest day but the run never happened. | ||
Monday Apr 21 | ||
| Running 33:33 [3]6.7 km (5:00 / km) | |
| am: Recovery run in Kings Pk. This was a bit harder than i thought it would be. Sore in both feet and a bit tight in the right hammy this time. Nice cool morning again... perfect | ||
| Core stability (Pilates) 45:00 [1] | |
Sunday Apr 20 | ||
| Running 1:50:07 [3]22 km (5:00 / km) | |
| am: Four weeks since Easter so it was time for a long run. Out to Bold Park via Kings Pk, Rosalie Pk, Shenton Pk, Shenton bushland, Lemnos St and Challenge Stadium. Then a loop around Bold park and return home the same way. Ran past the start/finish area for a fun run in Kings Pk (at about the 20k mark). Hundreds of runners and spectators everywhere. Felt absolutely no inclination to join in.
| ||
Saturday Apr 19 | ||
| Running 40:41 [3]8.5 km (4:47 / km) | |
| am: Easy run in Kings Pk. Nice cool morning. Great for running if one was fit. | ||
| Gym 1:13:00 [2] | |
| weight:74.7kg | ||
| md: Usual gym. This time at Fuller Fitness. Includes some spinning. Not enough to log seperately (about 15min?). Unusually quiet in the gym today. No gym junkies to be seen. | ||
Friday Apr 18 | ||
| Running warm up/down 16:42 [3]3.5 km (4:46 / km) | |
| am: Warm up for a tempo run. Felt a bit sleepy and wasn't really ready to go when I got to the start. | ||
| Running tempo 22:24 [4]5.5 km (4:04 / km) | |
| am: Sluggish effort on 6k XC circuit. For some reason I never really got going. I didn't feel like I was working that hard but just couldn't go any faster. The legs were heavy and I felt like I hadn't fully woken up. uuuurrrggghh.
3.3k in 12:57 4.3k in 17:30 Pulled the plug when I got to the bloody fenced off area at the Pioneer Women's memorial. Because they'd fenced off a larger area than last time the deviation was going to be longer and harder, and i couldn't be bothered finishing the last few hundred metres. | ||
| Running warm up/down 14:57 [3]2.9 km (5:09 / km) | |
| am: Run home afterwards. Still lethargic. | ||
| Core stability 24:00 [1] | |
| pm: Core and postural, part 1 | ||
Thursday Apr 17 | ||
| Running 41:11 [3]8.5 km (4:51 / km) | |
| am: Easy run in Kings Pk. Right adductors still a bit sore so I tried not to push it too much. | ||
| Gym 55:00 [2] | |
| weight:74.5kg | ||
| pm: Usual gym. Sportsmed subi. Again noticed some soreness in the right adductors afterwards. Probably underlying soreness that is tweaked by one of the exercises. Gym was crowded with knuckleheads tonight. | ||
Wednesday Apr 16 | ||
| Note | |
| am: Massage in morning. No run :-) | ||
| Core stability 42:00 [1] | |
| pm: Usual stuff | ||
Tuesday Apr 15 | ||
| Running 47:18 [3]10.2 km (4:38 / km) | |
| am: Shenton - Kings Pk. All the soreness in the adductors and calves has gone. Now back to the normal pain in the right butt (some things never change). | ||
| Gym 56:00 [2] | |
| weight:74.6kg | ||
| pm: Usual gym.
Noticed some worrying soreness in the right adductors/hip flexors afterwards | ||
Monday Apr 14 | ||
| Running 32:42 [3]6.7 km (4:53 / km) | |
| am: Recovery run in Kings Pk. Feeling OK after yesterday. No obvious soreness - seems like I'm finally over the fun run from previous weekend. | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||
Sunday Apr 13 | ||
| Running (Terrain running) 1:22:10 [4]12.5 km (6:34 / km) | |
| am: At South Ledge. Tried to push the pace a little on this one. Was going OK until I got to the section off the northwest corner of the existing map. Struggled on the climb up the big spur. It's very slippery with a thick layer of leaf litter and I was down to walking speed in a couple of places. Then had to work hard to get through the mangy scrub on the eastern end of the spur (lots of tripping and stumbling here). Kept going on the return leg despite a certain jelly-like consistency in the legs.
Eventually I'd like to be able to run strongly in the off-map section and race on the return section along the river. One day .... | ||
Saturday Apr 12 | ||
| Running 37:25 [3]7.8 km (4:48 / km) | |
| am: Wannabe run in Kings Pk. Very slow to get going this morning. Most of the general soreness has faded away, except for a couple of the old trouble spots where it's settled in for the long haul (right butt in particular). | ||
| Gym 56:00 [2] | |
| weight:74.6kg | ||
| md: Usual gym. SportsMed Subi. Place was virtually deserted today. Finally seem to be regaining the strength I lost over Easter.
single-leg squats with 7kg dumbells: 3 x 10 each side gym ball work 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: 2 x 10@110kg, 1 x 10@120kg 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 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 1 x 20@3kg, 2 x 20@4kg each side step downs with 7kg dumbells: 3 x 10 each side | ||
Friday Apr 11 | ||
| Running 58:13 [3]12.7 km (4:35 / km) | |
| am: Ye Olde standard 13k in Kings Pk. Still a tad sore from last weekends race but seemed to be moving Ok for most of the run. | ||
| Spinning 30:00 [2] | |
| pm: New world record | ||
Thursday Apr 10 | ||
| Running 49:50 [3]11 km (4:32 / km) | |
| ahr:138 max:152 | ||
| am: Sluggish effort in Kings Pk. Time is not too bad but definitely still affected by soreness from the race on Sun. Left adductors are the worst | ||
| Gym 51:00 [2] | |
| weight:74.1kg | ||
| pm: Usual gym. At SportsMed Subi | ||
Wednesday Apr 9 | ||
| Running 42:34 [3]9.4 km (4:32 / km) | |
| ahr:134 max:145 | ||
| am: Another recovery run. Still sore, left worse than right in adductors and hammies | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural shit | ||
Tuesday Apr 8 | ||
| Running 36:42 [3]7.8 km (4:42 / km) | |
| am: Another recovery run. Kings Pk. A bit faster this time but still sore. | ||
| Gym 56:00 [2] | |
| weight:74.2kg | ||
| pm: Usual gym. Hard work tonight | ||
Monday Apr 7 | ||
| Running 32:53 [3]6.7 km (4:54 / km) | |
| am: Recovery run in Kings Pk. Sore everywhere after yesterday! | ||
| Core stability (Pilates) 45:00 [1] | |
Sunday Apr 6 | ||
| Event: Bridges Fun Run | ||
| Running race 39:20 [5]10 km (3:56 / km) vdot: 53.0 | |
| am: Bridges 'fun' run. Not much fun was had in this run that's for sure. First 3 or 4 km was pretty good, the rest of the race is best forgotten.
Started well back from the front because I thought I would try and run as close to an even pace as possible and I didn't want to go too hard at the start. Didn't happen of course. I started racing as soon as the gun went and then I had to get past all these clowns who started at the front but obviously weren't up to it. Passed heaps of people in the first 2km and was running reasonably well, possibly a little faster than I planned (splits 3:44, 3:47). Didn't see the 3km marker, but second 2k was 7:43 so I was gradually dropping off the pace. 5k in 19:08. Too stuffed to worry about splits after that. I know that I was struggling to hold on to 4min/k. In survival mode after 6k (which is not surprising given that all of my faster running in training has been over distances no more than 6k). Got overtaken in the last 2k by a few runners that I had passed earlier :-) I probably need to run a few more races like this to build up some speed endurance. The first half was promising, something to build on. Maybe I can still break 38. | ||
| Running warm up/down 12:00 [2]2.4 km (5:00 / km) | |
| am: Desultory warm up and run back to the car afterwards. | ||
Saturday Apr 5 | ||
| Running 29:40 [3]6.5 km (4:34 / km) | |
| am: Another supposedly easy run. Last time I regularly ran under 30 on this run was 2005. Stopped running it then because it was too short. Hopefully have to give it up again.
Rained non-stop. 2nd rainy run in less than a week. | ||
| Gym 57:00 [2] | |
| weight:74.2kg | ||
| md: At Fuller fitness. Usual stuff. | ||
| Spinning 25:00 [3] | |
| md: Sweating like a pig | ||
Friday Apr 4 | ||
| Running 35:49 [3]7.8 km (4:36 / km) | |
| am: Supposedly easy run in Kings Pk. Turned out to be not as easy as planned. | ||
Thursday Apr 3 | ||
| Running warm up/down 16:22 [3]3.5 km (4:41 / km) | |
| am: Warm up for tempo run | ||
| Running tempo 24:36 [4]6.2 km (3:58 / km) | |
| am: Time trial on Kings Pk 6k XC course. A little bit faster than last time. The first time under 4min/k.
3.3 in 12:32 4.3 in 16:56 5.3 in 20:33 | ||
| Running warm up/down 10:59 [3]2.3 km (4:47 / km) | |
| am: the run home after | ||
| Gym 53:00 [2] | |
| weight:73.4kg | ||
| pm: usual gym at SportsMed Subi. Couldn't finish the last set on some of the exercises.
single-leg squats with 6kg dumbells: 3 x 10 each side gym ball work 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 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 10@35kg 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: 3 x 10 each side | ||
Wednesday Apr 2 | ||
| Running 49:08 [3]11 km (4:28 / km) | |
| am: Loop through Shenton and around Kings Pk. Bumped into Rob Jessop on his run to work and stopped for a chat. Small world | ||
| Note | |
| Put in my entry for the bridges! | ||
| C • race 2 | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Apr 1 | ||
| Running 46:20 [3]10.2 km (4:33 / km) | |
| am: Usual 10k loop through Shenton and around Kings Pk. The paths are not so loose and sandy after yesterday's rain and it was a nice cool morning for a run. Still a bit sore though. Adductors seem to have copped a real hammering at easter, they're still sore even now. | ||
| Gym 55:00 [2] | |
| weight:73.9kg | ||
| pm: Usual gym. Was a bit harder today. Couldn't finish some of it. Amazing how quickly you lose muscle strength. Funny enough, i gained strength on the leg extension. Kicked the bloody thing up to its limit. I'll put the weight up next time. | ||