Training Log Archive: heyUIn the 30 days ending Nov 30, 2008:
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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 | ||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2008 #
Running race 28:47 [5] 7.5 km (3:50 / km)
am: WAMC Deepwater Point run, Mount Pleasant. 7.5 km loop along the river to the Kwinana F'way bridge, over the bridge, north on the east side of the river to the Canning H'way bridge, over the bridge and south along the river back to the start/finish. Two laps for those brave enough to do the 15k.
I wanted to run a little more conservatively at the start this time and maybe run a more evenly paced race. Once again found it hard to judge the pace, especially when so many people were going way too fast at the start. Craig went with the leaders and just motored off into the distance and out of sight before I even got to the 1k mark! Even though I was getting blown away I thought maybe I was going a bit too fast because it felt so much harder than the first k of the Peninsula run 2 weeks ago. A bit surprised to find that the first k was 3:53. Maybe the km markers weren't all that accurate. Tried to pick up the tempo after that and apparently succeeded because the next km was 3:47. Kept plugging away over the Kwinana Freeway bridge (which seemed to take ages) with two guys on my heels. Had to work solidly all the way along the river on the other side with these two sitting behind me most of the way. One them insisted on surging up to my shoulder every 100m or so. He sounded like he was just about to die but he refused to fade away. Got him on the zig-zag ascent up to the Canning H'way bridge. Unfortunately couldn't shake his mate, who stayed on my shoulder until the last few hundred metres and then kicked away. Time was about what I expected and the pace was even after a slightly slow start, but still slightly dissappointed not to have gone a bit faster.
splits
3:53
3:47
7:42 (missed the 3k mark - may not have been one)
3:47 (5k in 19:10.7)
3:55 (includes the zig-zag uphill bit)
4:33 (this km is obviously too long)
1:08 (for the last 500m !) ----- ave. 3:47 pace for last 1.5k
One positive is that the last 2.5k took 9:37.0 (19:14 pace for 5k), so I went very close to even-splitting the race.
I wanted to run a little more conservatively at the start this time and maybe run a more evenly paced race. Once again found it hard to judge the pace, especially when so many people were going way too fast at the start. Craig went with the leaders and just motored off into the distance and out of sight before I even got to the 1k mark! Even though I was getting blown away I thought maybe I was going a bit too fast because it felt so much harder than the first k of the Peninsula run 2 weeks ago. A bit surprised to find that the first k was 3:53. Maybe the km markers weren't all that accurate. Tried to pick up the tempo after that and apparently succeeded because the next km was 3:47. Kept plugging away over the Kwinana Freeway bridge (which seemed to take ages) with two guys on my heels. Had to work solidly all the way along the river on the other side with these two sitting behind me most of the way. One them insisted on surging up to my shoulder every 100m or so. He sounded like he was just about to die but he refused to fade away. Got him on the zig-zag ascent up to the Canning H'way bridge. Unfortunately couldn't shake his mate, who stayed on my shoulder until the last few hundred metres and then kicked away. Time was about what I expected and the pace was even after a slightly slow start, but still slightly dissappointed not to have gone a bit faster.
splits
3:53
3:47
7:42 (missed the 3k mark - may not have been one)
3:47 (5k in 19:10.7)
3:55 (includes the zig-zag uphill bit)
4:33 (this km is obviously too long)
1:08 (for the last 500m !) ----- ave. 3:47 pace for last 1.5k
One positive is that the last 2.5k took 9:37.0 (19:14 pace for 5k), so I went very close to even-splitting the race.
Running warm up/down 23:00 [2] 3.8 km (6:03 / km)
am: 2k warm-up before the race and then a very slow 1.8k afterwards. Followed up by some stretching.
Core stability 36:00 [1]
pm: Usual core and postural stuff
Saturday Nov 29, 2008 #
Running 30:38 [3] 6.5 km (4:43 / km)
am: Easy run in Kings Pk. Trying to freshen up a bit for the race tomorrow
Gym 53:00 [2]
weight:77.5kg
md: Usual gym, SportsMed Subi. Haven't tried to increase the weights for a while now. Probably won't do it yet :-)
Friday Nov 28, 2008 #
Running 48:09 [3] 10.2 km (4:43 / km)
am: Through Shenton and around Kings Pk. Thought about chucking in a 1k on Hale but gave it a miss. Need to be fresh for Sunday.
Thursday Nov 27, 2008 #
Running 37:32 [3] 7.8 km (4:49 / km)
am: Run through Shenton and then a slightly abbreviated loop around Kings Pk. A bit shorter than planned due to difficulty in dragging myself out of bed. In the end didn't have time for more.
Gym 53:00 [2]
weight:77.1kg
pm: Usual shit
Wednesday Nov 26, 2008 #
Running 41:19 [3] 8.5 km (4:52 / km)
am: Supposedly easy run through Shenton and around Kings Pk.
Core stability 37:00 [1]
pm: Old core and postural.
Note
Massage at lunchtime. Very tight in left hip, TFL especially.
Tuesday Nov 25, 2008 #
Running warm up/down 19:09 [3] 3.8 km (5:02 / km)
am: Through Kings Pk to the Kokoda for a hill session. Nice cool sunny morning after yet another night with a bit of rain.
Running 21:52 [4] 1.82 km (12:01 / km)
am: Hill reps on the Kokoda track. Forced myself to take it a little bit easier this time. Wanted to make sure I could manage 7 reps without killing myself. Ended up being hard enough on the last couple anyway
down, up
99, 81
109, 79
108, 77
111, 80
106, 78
113, 79
108, 79
ave 79.3
down, up
99, 81
109, 79
108, 77
111, 80
106, 78
113, 79
108, 79
ave 79.3
Running warm up/down 16:32 [3] 3.0 km (5:31 / km)
am: Struggle home afterwards.
Note
145 steps on the Kokoda for the section that I run, give or take a couple - found it hard to count them on my recoverys
Gym 53:00 [2]
weight:76.6kg
pm: Usual gym at SportsMed Subi. Bit of a drag tonight. Still feeling the hill session ...
Monday Nov 24, 2008 #
Spinning 33:00 [3]
pm: NWR!
Sunday Nov 23, 2008 #
Running 1:43:45 [3] 20.7 km (5:01 / km)
am: Routine long run in Kings Pk. Two circuits of the park dodging all the millions of people out walking, including all the lazy dog owners who didn't want to take responsibility for their pet's dumpage and surreptitiously kicked a bit of sand over it and pretended that it didn't happen, or worse still, put it in a doggy bag and threw the bag (and its contents) into the bush. Don't know why it should have been so busy this morning, but it became a bit annoying having to play dodgems on some of the narrow sections of path.
Left ankle started to play up in the latter stages of the run as expected, but was a little better than last time and only started to become sore in the last 10 min.
Left ankle started to play up in the latter stages of the run as expected, but was a little better than last time and only started to become sore in the last 10 min.
Saturday Nov 22, 2008 #
Running 30:32 [3] 6.5 km (4:42 / km)
am: Recovery run in Kings Pk. Nice morning for it. Hardly anyone in the park though. Haven't seen any bootcamps for months.
Gym 49:00 [2]
weight:77.5kg
md: Usual gym. Somehow ended up flying through the session. Must be getting too easy.
Friday Nov 21, 2008 #
Running warm up/down 16:41 [3] 3.5 km (4:46 / km)
am: Warm up for a time trial. Felt so ordinary that I nearly pulled the pin.
Running 17:23 [4] 4.3 km (4:03 / km)
am: Time trial in Kings Pk. Convinced myself to at least do part of the usual 6k course. Started out thinking I'd go to 3.3k mark, then wasn't too bad so I kept going a bit longer. Couldn't be bothered going on beyond the 4.3k though. Definitely feeling a bit flat this morning.
3.3k 12:54
3.3k 12:54
Running warm up/down 15:34 [3] 3.0 km (5:11 / km)
am: Trudge home. Bit longer than usual after a time trial because I stopped short. Felt every step.
Thursday Nov 20, 2008 #
Running 50:49 [3] 11.0 km (4:37 / km)
am: Through Shenton and around Kings Pk. Was barely enough rain last night to wet the tracks. Very humid though.
Gym 52:00 [2]
weight:76.7kg
pm: The usual stuff. Right arm not getting any better so I wimped on the biceps stuff again.
Wednesday Nov 19, 2008 #
Running 40:34 [3] 8.5 km (4:46 / km)
am: Nice morning for a run in Kings Pk. Tried to take it a bit easier than usual (didn't work of course)
Core stability 37:00 [1]
pm: Usual core and postural
Tuesday Nov 18, 2008 #
Running warm up/down 18:58 [3] 3.8 km (4:59 / km)
am: Across to the top of the Kokoda track for a hill session
Running hills 18:11 [4] 1.56 km (11:39 / km)
am: Hill reps on the Kokoda. Perfect morning for it. Got a little carried away on the first couple of reps as usual and had to work pretty hard on the last two and was stuffed at the end. I'm definitely gonna have to try a pace myself a bit better if I want to increase the number of reps.
down, up
89, 78
104, 76
105, 78
108, 78
107, 77
108, 77
ave 77.7
A little bit faster on average than last week
down, up
89, 78
104, 76
105, 78
108, 78
107, 77
108, 77
ave 77.7
A little bit faster on average than last week
Running warm up/down 15:53 [3] 3.0 km (5:18 / km)
am: Run home. Legs were a little rubbery at first but definitely recovered faster than on any previous session.
Gym 53:00 [2]
weight:76.8kg
pm: Usual gym. SportsMed Subi. Gave the biceps stuff a miss as I've been a bit sore in the right arm for a couple of weeks.
Monday Nov 17, 2008 #
Running 32:00 [3] 6.7 km (4:47 / km)
am: Recovery run in Kings Pk. A bit tight in the calves and left hamstring but otherwise no problems after the race. Was tempted to do a longer run but I thought it wouldn't hurt to do a bit less.
Spinning 31:00 [2]
pm: Turning the pedals again. Managed to go into a vegetative state for a while and didn't notice the time as much as usual:-)
Sunday Nov 16, 2008 #
Running race 18:56 [5] 5.0 km (3:47 / km)
am: WAMC Peninsula run. Thought it was about time to have a go at racing again but I didn't want to go through the pain of the 10k. The 5 was going to be hard enough after a 3 month break from racing :-) Was close to the leaders for most of the first km and it felt pretty comfortable. Second k was OK except that it was getting harder (particularly after the tiny little climb up to the Windan bridge). Started struggle a bit after the turnaround and then died in the last km. Not too bad overall considering the lack of recent racing. The first k was good, especially the fact that I felt like I could have gone harder. Just need to be able to replicate that for an entire race.
splits:
3:38.2
3:50.6 - over the bridge
1:49.9 - half way
1:50.3
3:52.4 - back over the bridge
3:55.4
First half was good. Most of the time loss in the second half was in the last km (into the wind)
splits:
3:38.2
3:50.6 - over the bridge
1:49.9 - half way
1:50.3
3:52.4 - back over the bridge
3:55.4
First half was good. Most of the time loss in the second half was in the last km (into the wind)
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
am: Warm down after the race. Ran along the course to the 1km marker and back. Warm up consisted of running to and from the registration area/start from the car and a few run throughs at close to race pace.
Saturday Nov 15, 2008 #
Running 32:37 [3] 6.7 km (4:52 / km)
am: Recovery run. Kings Pk. I'm tempted to run the Peninsula fun run tomorrow. I'll see how I feel in the morning.
Gym 50:00 [2]
weight:77.6kg
md: Usual stuff at SportsMed Subi. Did 2 sets @ 30kg for balancing glutes
Friday Nov 14, 2008 #
Running 44:44 [3] 9.0 km (4:58 / km)
am: Started off with the intention of doing my old standard 10k in Kings Pk but wasn't really feeling up to it so I meandered around the park a bit before ending up at Hale oval. Convinced myself to put in 1k hard (3:46) on the oval before heading home. Actually didn't feel too bad after the 1k.
Thursday Nov 13, 2008 #
Running 47:41 [3] 10.2 km (4:40 / km)
am: 10k loop through Shenton and around Kings Pk. Slow to get going but all the sore spots seemed OK.
Gym 50:00 [2]
weight:76.8kg
pm: Usual gym. SportsMed Subi. Hard work tonight for some (unknown) reason. Was glad to finish
Wednesday Nov 12, 2008 #
Running 40:40 [3] 8.5 km (4:47 / km)
am: Easyish run through Shenton and around Kings Pk. No problems after the hills yesterday, so I'll do 6 again next week and, if everything goes OK, I'll think about 7 the week after.
Core stability 39:00 [1]
pm: Core and postural
Tuesday Nov 11, 2008 #
Running warm up/down 19:13 [3] 3.8 km (5:03 / km)
am: Trundled through the park to the Kokoda track for a hill session. Left ankle was a bit stiff and sore at first but warmed up OK. Right adductors were a bit sore too.
Running hills 17:56 [4] 1.56 km (11:30 / km)
am: Hill reps on the Kokoda. Down and up x 6. Was going to run the first few at a comfortable pace, thinking that the main objective was simply to complete the session. Got a little carried away on the first one though and was then compelled to maintain the pace to the end.
down, up
85, 79
96, 78
101, 77
104, 77
108, 77
110, 77
ave 78.1
When my quads are little less pathetic I'll step it up to 7 reps
down, up
85, 79
96, 78
101, 77
104, 77
108, 77
110, 77
ave 78.1
When my quads are little less pathetic I'll step it up to 7 reps
Running warm up/down 16:07 [3] 3.0 km (5:22 / km)
am: Stagger back home through the park. Slightly unco in the first few hundred metres.
The right adductors played up a bit, after having been fine during the hill reps.
The right adductors played up a bit, after having been fine during the hill reps.
Gym 54:00 [2]
weight:76.8kg
pm: Usual. SportsMed Subi.
Monday Nov 10, 2008 #
Spinning 30:00 [2]
pm: Ground it out. Even picked up the tempo in the last few minutes.
Sunday Nov 9, 2008 #
Running 1:42:57 [3] 20.7 km (4:58 / km)
am: Two laps of Kings Pk. A bit stiff to start with, then the right glutes started niggling in the middle stages, and then the left ankle started to play up in the last 20min. Felt like a wreck.
Left ankle was a little sore and tired after about 60min, got graduallly worse until around 90 min, when it really started to play up. Very ginger in the last 10 min. After the run was basically OK by the time I finished stretching. Odd.
Left ankle was a little sore and tired after about 60min, got graduallly worse until around 90 min, when it really started to play up. Very ginger in the last 10 min. After the run was basically OK by the time I finished stretching. Odd.
Saturday Nov 8, 2008 #
Running 31:23 [3] 6.5 km (4:50 / km)
am: Recovery run in Kings Pk. Quite stiff and sore and tired this morning (surprisingly so). Took quite a while to get going
Gym 54:00 [2]
weight:77.8kg
md: The usual at SportsMed Subi
Core stability 16:00 [1]
pm: Core and postural part 2.
Friday Nov 7, 2008 #
Running warm up/down 16:56 [3] 3.5 km (4:50 / km)
am: To Kings Pk for a time trial. Top morning for it. Crisp and clear and the sand was still a bit damp from the rain
Running 24:53 [4] 6.2 km (4:01 / km)
am: 6k CC time trial in Kings Pk. A little slow at the start but second half was pretty good. Every split in the second half was faster than last week and I didn't feel like being sick at the end :-)
3.3k 12:52
4.3k 17:18
5.2k 20:44
3.3k 12:52
4.3k 17:18
5.2k 20:44
Running warm up/down 12:11 [3] 2.3 km (5:18 / km)
am: Back home through the park. Recovered much better than last week. No problems with the left ankle.
Core stability 21:00 [1]
pm: Half the usual core stability exersises. 2nd half tomorrow :-)
Thursday Nov 6, 2008 #
Running 51:49 [3] 11.0 km (4:43 / km)
am: Through Shenton and around Kings Pk. Nice morning for it - a few light showers and not too cold.
Gym 54:00 [2]
weight:77.1kg
pm: Usual gym. SportsMed Subi. Usually it's pretty quiet but the gym was crowded tonight.
Wednesday Nov 5, 2008 #
Running 41:07 [3] 8.5 km (4:50 / km)
am: Easy run through Shenton and around Kings Pk. Actually felt quite good considering the hill session yesterday. Will probably do 6 hill reps next week.
Note
Massage at lunchtime
Core stability 36:00 [1]
pm: The usual stuff. Including one exercise that I'd completely forgotten to do in recent times
Tuesday Nov 4, 2008 #
Running warm up/down 19:31 [3] 3.8 km (5:08 / km)
am: Through Kings Pk to the top of the Kokoda track
Running hills 15:10 [4] 1.3 km (11:40 / km)
am: Hill reps on the Kokoda track. Down and up x 5. A bit faster than last week after a slow start. If everything is OK tomorrow and Thurs, I'll do 6 reps next week.
down, up
90, 83
100, 79
107, 79
106, 79
107, 76
Left ankle was OK. Right ankle was a bit stiff this morning though
down, up
90, 83
100, 79
107, 79
106, 79
107, 76
Left ankle was OK. Right ankle was a bit stiff this morning though
Running warm up/down 16:19 [3] 3.0 km (5:26 / km)
am: Back home through the park. Very slow in the first few hundred metres.
Gym 50:00 [2]
weight:77.8kg
pm: The usual stuff at SportsMedSubi.
Monday Nov 3, 2008 #
Spinning 27:00 [2]
pm: Building it up again
Sunday Nov 2, 2008 #
Running 1:37:34 [3] 20.0 km (4:53 / km)
am: Longish run in Kings Pk. One full circuit of the park plus my usual recovery run. I wanted to make it a wee bit shorter (about 100min) than last Sunday in case my left ankle started to hurt, but I ended up cutting it too short, partly because I ran a bit faster than I was intending. Left ankle was OK until just before the end, although I noticed it started gradually becoming tired and sore from about the 60min mark.
All the bogans in Perth were out in Kings Park for that bloody air race. I couldn't think of anything more boring (except maybe a corporate ethics workshop).
All the bogans in Perth were out in Kings Park for that bloody air race. I couldn't think of anything more boring (except maybe a corporate ethics workshop).
Saturday Nov 1, 2008 #
Running 31:00 [3] 6.5 km (4:46 / km)
am: Recovery run in Kings Pk. Not too bad once I got warmed up. No problems after yesterday.