Training Log Archive: heyUIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running 52:27 [3] 10.8 km (4:51 / km)
am: Shenton and Kings Pk. Ruinning a more like normal today.
Gym 36:00 [2]
weight:76.5kg
pm: Half-baked gym session. Couldn't really be bothered after spending the afternoon sanding and painting.
Wednesday Apr 29, 2009 #
Running 42:30 [3] 8.5 km (5:00 / km)
am: Slow old run through Shenton and around Kings Pk. Really decrepit in the first 15min, but thankfully I eventually warmed up.
Core stability 38:00 [3]
pm: Core and postural
Tuesday Apr 28, 2009 #
Running 33:16 [3] 6.7 km (4:58 / km)
am: Recovery run in Kings Pk. Quads are just a little bit fatigued and slightly stiff, but the glutes are on the improve.
Gym 57:00 [2]
weight:77.9kg
pm: Usual gym at SportsMed Subi
Monday Apr 27, 2009 #
Running warm up/down 19:24 [3] 3.8 km (5:06 / km)
am: Warm-up for a hill session. Finally starting to feel like doing something more significant - only taken me 8 days after the long run!
Running hills 21:05 [4] 1.82 km (11:35 / km)
am: Hills on the Kokoda track x 7. I wasn't sure how I'd go, so I thought I'd stick with 7 reps unless I felt exceptionally good.
down, up
95, 81
98, 78
96, 76
103, 77
107, 80
101, 78
110, 79
ave. 78.6
The last couple were hard enough to convince me to leave it at 7.
Hordes of people walking up and down the track today. One elderly lady mistook me for superman. She wouldn't believe me when I told her that she'd obviously got the wrong dude :-)
down, up
95, 81
98, 78
96, 76
103, 77
107, 80
101, 78
110, 79
ave. 78.6
The last couple were hard enough to convince me to leave it at 7.
Hordes of people walking up and down the track today. One elderly lady mistook me for superman. She wouldn't believe me when I told her that she'd obviously got the wrong dude :-)
Running warm up/down 16:31 [3] 3.0 km (5:30 / km)
am: Run home afterwards. Stuffed when I finished.
Core stability 36:00 [1]
pm: Core and postural
Sunday Apr 26, 2009 #
Running 59:26 [3] 12.0 km (4:57 / km)
am: Through Kings Park and UWA then back along the river to Kings Pk, around the top of the park and home. Passed the runners in the WAMC 32k race going in the opposite direction on the way back along the river. Quite happy not to be in the race today.
Saturday Apr 25, 2009 #
Running 31:16 [3] 6.4 km (4:53 / km)
am: Recovery run in Kings Pk
Gym 55:00 [2]
weight:77.8kg
md: Usual stuff. SportsMed Subi
Friday Apr 24, 2009 #
Running 53:51 [3] 11.1 km (4:51 / km)
am: Through Shenton and around Kings Pk. Ran a different route in the west end of the park because the usual path has been ripped up. The concrete pavers have all gone, which is great if you like running on loose sand, but not so great if you don't want your run to be too much of a slog.
Thursday Apr 23, 2009 #
Running 49:04 [3] 10.2 km (4:49 / km)
am: Through and around Kings Pk. Slightly different to the normal 10k circuit because they were ripping up one of the paths that was mangled by the fire fighters a few months ago.
Gym 56:00 [2]
weight:77.7kg
pm: Usual stuff. The glutes were just a little bit sore. Been sore since the long run on Sun.
Wednesday Apr 22, 2009 #
Running 30:49 [3] 6.0 km (5:08 / km)
am: In Kings Pk. Distance approx. Legs were crap. Glutes sore on both sides.
Core stability 38:00 [1]
pm: Usual stuff
Tuesday Apr 21, 2009 #
Running 38:27 [3] 7.8 km (4:56 / km)
am: Through Shenton and around Kings Pk. Felt slow and old today.
Gym 58:00 [2]
weight:78.1kg
pm: Usual gym
Monday Apr 20, 2009 #
Spinning 36:00 [2]
pm: Turning the pedals. Right foot seems OK after yesterday, but a day without running will certainly do it good.
Sunday Apr 19, 2009 #
Running 2:00:21 [3] 23.4 km (5:09 / km)
am: Long run out to Bold Pk and return, via Kings Pk, Shenton Pk, Shenton bushland and Challenge stadium. Nice day for a long run.
My right foot had finally started to feel like normal yesterday afternoon and was well behaved for most of the run. I thought I might need to cut it short (the run, that is), but I made it past the point of no return without a problem. Started to become aware of a little bit of soreness after about 70 min, but it wasn't a hindrance. The left ankle was also well behaved and only began to play up right at the end (in the last few hundred metres), so it looks like I managed to dodge a bullet on both fronts, although the real test will come tomorrow. I think I'm due for a rest day soon.
My right foot had finally started to feel like normal yesterday afternoon and was well behaved for most of the run. I thought I might need to cut it short (the run, that is), but I made it past the point of no return without a problem. Started to become aware of a little bit of soreness after about 70 min, but it wasn't a hindrance. The left ankle was also well behaved and only began to play up right at the end (in the last few hundred metres), so it looks like I managed to dodge a bullet on both fronts, although the real test will come tomorrow. I think I'm due for a rest day soon.
Saturday Apr 18, 2009 #
Running 30:51 [3] 6.4 km (4:49 / km)
am: Short one in Kings Pk. Right foot is still sore. The funny thing is that it's OK during the run but immediately starts to complain when I stop. Not sure if I should do a long run tomorrow. Will probably do one anyway, and then regret it afterwards when my foot feels like it's broken.
Gym 58:00 [2]
weight:77.7kg
md: Usual stuff at SportsMed Subi.
Core stability 36:00 [1]
pm: Core and postural. Very disciplined tonight :-)
Friday Apr 17, 2009 #
Running 45:34 [3] 9.5 km (4:48 / km)
am: Run in Kings Pk with a half-baked interval session on Hale 'oval'. Was going to do a proper interval session, but didn't really feel up to it. Thought I should still do some faster running so I ran a few 500s and then a 1k, all with 500m recovery.
1:50
1:49
1:48
3:35.9
Glutes felt a bit heavy tis morning and I probably wasn't properly warmed up when I started. Sort of got going after the first couple. The 1k wasn't max effort but I don't think I could have gone much faster. Will be interesting to see if can maintain sub 3:40s for a full session of 1k reps.
1:50
1:49
1:48
3:35.9
Glutes felt a bit heavy tis morning and I probably wasn't properly warmed up when I started. Sort of got going after the first couple. The 1k wasn't max effort but I don't think I could have gone much faster. Will be interesting to see if can maintain sub 3:40s for a full session of 1k reps.
Thursday Apr 16, 2009 #
Running 52:24 [3] 10.8 km (4:51 / km)
am: Through Shenton and around Kings Pk. Sluggish this morning. Quads still a bit stiff and took a while to loosen up.
Gym 54:00 [2]
weight:77.1kg
pm: Usual gym. SportsMed Subi. Quads weren't too bad in the gym. Usually the single-leg squats are hard going when the quads are a bit sore, but tonight they were actually pretty good, just for once.
Wednesday Apr 15, 2009 #
Running 35:11 [3] 7.0 km (5:02 / km)
am: Recovery run in Kings Pk. Slightly longer variation on the usual recovery runs. Quads were sore this morning (esp. VMO), so obviously the hill sessions are still a big ask. I might have to think about spacing them out a bit; maybe doing them on a fortnightly cycle for a while.
Spinning 35:00 [2]
pm: Turning the pedals again
Tuesday Apr 14, 2009 #
Running warm up/down 19:18 [3] 3.8 km (5:05 / km)
am: Through the park to the top of the Kokoda track.
Running hills 24:43 [4] 2.08 km (11:53 / km)
am: Hill reps on the Kokoda x8. Similar session to the last one. Quads didn't really start to feel it until the last couple of reps. Pace was a bit more even today and didn't have any particularly fast reps. Average time was better too. May finally be adapting to these sessions. I hope so.
down, up
100, 78
105, 78
107, 77
104, 78
110, 76
115, 76
106, 76
113, 78
ave. 77.4
down, up
100, 78
105, 78
107, 77
104, 78
110, 76
115, 76
106, 76
113, 78
ave. 77.4
Running warm up/down 16:21 [3] 3.0 km (5:27 / km)
am: Back home through Kings Pk. Felt OK once I got out of shuffle mode.
Monday Apr 13, 2009 #
Running 32:42 [3] 6.7 km (4:53 / km)
am: Recovery run in Kings Pk. Not really motivated today. Would have preferred to sleep in a bit longer.
Core stability 38:00 [1]
pm: Usual core and postural stuff
Sunday Apr 12, 2009 #
Running 1:06:27 [3] 13.0 km (5:07 / km)
am: Leisurely run through Shenton Park and Kings Pk to UWA. Round the campus a bit and then back along the river to Kings Pk. Did a loop round the top of the park and then back home. Ran a bit slower than normal and consquently felt like shit. Right foot still sore, although it has been getting slightly better each day.
Saturday Apr 11, 2009 #
Running 31:24 [3] 6.4 km (4:54 / km)
am: Recovery run in KP, A bit tight in the left hammies and right glutes. Right foot is still sore but seems to be improving. Yet another niggling problem that needs to be nursed along for a couple of months :-(
Gym 1:00:00 [2]
weight:77.4kg
md: Usual stuff at SportsMed Subi
Friday Apr 10, 2009 #
Running warm up/down 16:39 [3] 3.3 km (5:03 / km)
am: Warm up for a time trial in kings Pk
Running 24:59 [4] 6.1 km (4:06 / km)
am: 6k CC time trial in KP. Felt like I was going well in the first k then slowly faded away, like I suspected I would, having spent too many petrol tickets on yesterday's run (without really noticing it). Struggled on the last hill and didn't really have the will to push hard. Ended up with a stock standard time after looking initially like I might be able to do something decent.
2.6k 9:53
3.3k missed the split
4.2k 17:14
5.1k 20:41
2.6k 9:53
3.3k missed the split
4.2k 17:14
5.1k 20:41
Running warm up/down 12:13 [3] 2.4 km (5:05 / km)
am: Slow run home afterwards
Thursday Apr 9, 2009 #
Running 49:44 [3] 10.8 km (4:36 / km)
am: Through Shenton and around Kings Pk (11k variation). First time under 50 since June last year. Also first time under 51 since December. Didn't feel like I was going any faster or harder than usual. The only obvious difference was that I felt a bit lighter on my feet and recovered quickly after every uphill. Hope it lasts.
Right foot still quite sore.
Right foot still quite sore.
Gym 57:00 [2]
weight:76.1kg
pm: At SportsMed Subi
Wednesday Apr 8, 2009 #
Running 40:35 [3] 8.5 km (4:46 / km)
am: Same run as yesterday. Feeling a bit better. Definitely have a cold but it seems to be a fairly mild one and I'll probably be over it in a few days
Spinning 35:00 [2]
pm: turning the pedals
Core stability 40:00 [1]
pm: Usual stuff
Tuesday Apr 7, 2009 #
Running 41:40 [3] 8.5 km (4:54 / km)
am: Through Shenton and around Kings Pk. Not that flash this morning
Monday Apr 6, 2009 #
Running 32:09 [3] 6.4 km (5:01 / km)
pm: A rare evening run. Supposed recovery run. Very slowly at first. Right hip was a bit stiff and the right foot was sore. Saw someone who looked just like Craig. Probably just a doppelgänger because he wasn't running fast enough
Note
Under the weather a bit today. Feels like I'm coming down with a cold :-(
Sunday Apr 5, 2009 #
Running 2:01:36 [3] 23.4 km (5:12 / km)
am: Long run out to Bold Pk and return, plus a 1.3k loop around the local park at the end. Via KP, Rosalie Pk, Shenton bushland, Lemnos St, and Challenge stadium. Slowly getting better on these long runs and running the second half slightly faster each time. 22min from Shenton subway to home compared to about 25min when I started doing this run in January. Also not getting the extreme fatigue after about 80min as was the case for much of 2007/2008 (on most of those runs I was in shuffle/survival mode in the last half hour). Probably will pay for it over the next few days though.
Going by the rule of 4s, next long run should be something a bit longer. Maybe more distance in Bold Pk. I'll see how I go over the next few days.
Going by the rule of 4s, next long run should be something a bit longer. Maybe more distance in Bold Pk. I'll see how I go over the next few days.
Saturday Apr 4, 2009 #
Running 33:02 [3] 6.9 km (4:47 / km)
am: Recovery run in Kings Pk. Quads were a bit tired this morning. Obviously the hill sessions are still a big effort. No problems with the glutes. Finally seem to be over the low-level bug that I've had for the last couple of weeks.
Gym 1:01:00 [2]
weight:76.7kg
md: The usual. SportsMed Subi.
Friday Apr 3, 2009 #
Running warm up/down 18:52 [3] 3.8 km (4:58 / km)
am: Through Kings Pk to the Kokoda track for a hill session.
Running hills 24:27 [4] 2.08 km (11:45 / km)
am: Hill reps on the Kokoda x 8. The first full hill session for a few weeks. Wasn't sure how I would go, and wasn't all that keen either. Turned out Ok though, apart from the second one, which was quite slow despite feeling reasonably solid.
down, up
95, 79
103, 83
99, 76
106, 75
107, 74 (PB!)
109, 76
112, 77
112, 76
ave. 77.5
Fastest session on average since I stepped up to 8 reps. Quads didn't really start to feel it until the last 2 reps.
down, up
95, 79
103, 83
99, 76
106, 75
107, 74 (PB!)
109, 76
112, 77
112, 76
ave. 77.5
Fastest session on average since I stepped up to 8 reps. Quads didn't really start to feel it until the last 2 reps.
Running warm up/down 16:22 [3] 3.0 km (5:27 / km)
am: Back home through the park
Spinning 30:00 [2]
pm: Turning the pedals. Took it a bit easier than usual.
Thursday Apr 2, 2009 #
Note
Did nothing today. Intended to go to the gym, but was too tired after I got home from work.
Wednesday Apr 1, 2009 #
Running 32:59 [3] 6.7 km (4:55 / km)
am: Easy run in Kings Pk. Didn't want to do too much because the right glutes were playing up. Got accosted by a few groups of weirdly dressed youths who were trying to sell newspapers to the wildlife.
Core stability 37:00 [1]
pm: Core and postural