Training Log Archive: heyUIn the 30 days ending Jun 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jun 30, 2009 #
Running 32:40 [3] 6.7 km (4:53 / km)
am: Recovery run in Kings Pk. Got caught by a heavy shower a few minutes from the end :-(
Felt a few twinges in right glute med at the start.
Felt a few twinges in right glute med at the start.
Gym 38:00 [2]
weight:78.4kg
pm: Cut down gym session. Did 2 sets of just about everything instead of 3.
Monday Jun 29, 2009 #
Spinning 35:00 [2]
max:110
pm: Turning the pedals
Sunday Jun 28, 2009 #
Running 1:00:26 [3] 9.5 km (6:22 / km)
am: Terrain running at South Ledge. About time to start trying to regain some terrain fitness. I thought I'd do a shorter than normal run so I could ease back into it. Stuffed after about 5min and the comfortable run I'd envisaged turned into a real struggle. It's easy to forget how tough and trippy the area is when you haven't run there for a while. I'll probably have to do a few more of these before I could consider trying to orienteer again.
Saturday Jun 27, 2009 #
Running 31:18 [3] 6.4 km (4:53 / km)
am: Recovery run in Kings Pk
Gym 56:00 [2]
weight:77.2kg
md: Full gym session. SportsMed Subi
Friday Jun 26, 2009 #
Running warm up/down 19:27 [3] 3.8 km (5:07 / km)
am: Run through Kings Pk to the Kokoda track for a hill session
Running hills 22:07 [4] 1.82 km (12:09 / km)
am: Hill reps on the Kokoda x 7. The track was almost deserted because of the wet weather. Perfect. Wasn't all that motivated so I took it a bit easy on the first couple of reps. Warmed up OK though.
down, up
102, 81
109, 78
109, 78
112, 77
109, 77
115, 77
118, 78
ave. 78.4
down, up
102, 81
109, 78
109, 78
112, 77
109, 77
115, 77
118, 78
ave. 78.4
Running warm up/down 16:31 [3] 3.0 km (5:30 / km)
am: Run home through the park. Very slow at first.
Core stability 20:00 [1]
pm: First part of ye olde core and postural. Was supposed to be a full session, but I got distracted and couldn't be bothered finishing it later.
Thursday Jun 25, 2009 #
Running 49:21 [3] 10.1 km (4:53 / km)
am: Usual loop through Shenton and anticlockwise around Kings Pk. Felt very flat this morning and began to labour in the last couple of km
Gym 25:00 [2]
pm: Half baked gym session. A bit of this and a bit of that before getting an assessment on my quads and hammies.
I was hoping to see a significant improvement in quad strength, and was even thinking that it might be time soon to start work on the hammies if the quads were strong enough. Unfortunately, the results of the test were really poor, with both muscle groups well below par. The hammies were supposedly 30% down on last time. Mike the physio thought the results were suspicious and is going to get the machine recalibrated. Will have another test when that's done.
I was hoping to see a significant improvement in quad strength, and was even thinking that it might be time soon to start work on the hammies if the quads were strong enough. Unfortunately, the results of the test were really poor, with both muscle groups well below par. The hammies were supposedly 30% down on last time. Mike the physio thought the results were suspicious and is going to get the machine recalibrated. Will have another test when that's done.
Wednesday Jun 24, 2009 #
Running 52:18 [3] 10.8 km (4:51 / km)
am: Usual circuit through Shenton and around Kings Pk with a detour around pointless works #4 near Frasers Restaurant (about the only benefit I can see is gainful employment for all the contractors). Managed to dodge the rain
Core stability 37:00 [1]
pm: Core and postural
Tuesday Jun 23, 2009 #
Running 40:40 [3] 8.5 km (4:47 / km)
am: Shenton Pk and around Kings Pk. Very light rain the whole way.
Glutes a bit sore, but warmed up OK after 10 mins so probably sore from Sun. Quads (esp VMO) sore and didn't warm up, so probably sore from all the extra work I'm forcing them to do.
Glutes a bit sore, but warmed up OK after 10 mins so probably sore from Sun. Quads (esp VMO) sore and didn't warm up, so probably sore from all the extra work I'm forcing them to do.
Gym 55:00 [2]
weight:77.6kg
pm: Usual stuff. Marginal increase in weight on a few of the exercises.
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 2 x 10@120kg, 1 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 15kg each side
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
gym ball work
bicep curls: 1 x 10@8kg, 1 x 10@9kg each side
clamshells: 3 x 20@4kg each side
calf raises: 1 x 15@15kg
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 2 x 10@120kg, 1 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 15kg each side
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
gym ball work
bicep curls: 1 x 10@8kg, 1 x 10@9kg each side
clamshells: 3 x 20@4kg each side
calf raises: 1 x 15@15kg
Monday Jun 22, 2009 #
Running 32:57 [3] 6.7 km (4:55 / km)
am: Recovery run in Kings Pk. No soreness of any note. Not yet anyway.
Sunday Jun 21, 2009 #
Running 18:58 [5] 5.0 km (3:48 / km)
am: 5k 'race' in conjunction with the Perth half marathon. Wasn't really a race because I missed the start, but I ran it anyway :-)
Caught the first stragglers (a father, and his son, who must have been about 2 yrs old) at the 1km mark, and then started reeling them in at about 1.5k. Played the game of trying to pass as many as i could so that I was forced to run hard. Probably able to push myself a little harder than I'd normally do on a time trial, but it still wasn't quite the same as being in a race.
splits (only first 2km and between the 1k and 2k marks on the way back)
3:46.6 (much slower than I'd normally do in a race )
3:45.9
3:44.9 (on the way back)
18:58.3
Caught the first stragglers (a father, and his son, who must have been about 2 yrs old) at the 1km mark, and then started reeling them in at about 1.5k. Played the game of trying to pass as many as i could so that I was forced to run hard. Probably able to push myself a little harder than I'd normally do on a time trial, but it still wasn't quite the same as being in a race.
splits (only first 2km and between the 1k and 2k marks on the way back)
3:46.6 (much slower than I'd normally do in a race )
3:45.9
3:44.9 (on the way back)
18:58.3
Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
am: About 12 mins before the race (no run throughs) and 13 min afterwards
Saturday Jun 20, 2009 #
Running 32:04 [3] 6.7 km (4:47 / km)
am: Short run in Kings Pk. The legs were a bit heavier than I would liked the day before a race.
As usual it started raining about 5 minutes before the end. Same thing happened on Thurs and I got soaked a few hundred metres from home. This time I stopped and sheltered under a tree for a minute or two while the worst of it blew over :-)
As usual it started raining about 5 minutes before the end. Same thing happened on Thurs and I got soaked a few hundred metres from home. This time I stopped and sheltered under a tree for a minute or two while the worst of it blew over :-)
Gym 55:00 [2]
weight:77.9kg
md: At SportsMed Subi
Friday Jun 19, 2009 #
Running 44:08 [3] 9.0 km (4:54 / km)
am: Ran through Kings Pk for a bit and then headed to Hale oval to do a few 500s at race pace or a little faster. Ended up doing 4 of them, the first was slightly slower than planned, the other 3 were good.
1:52.2
1:46.4
1:45.6
1:46.1
Started to feel like hard work at the end of the 3rd one, so 4 was just about the right number of reps
1:52.2
1:46.4
1:45.6
1:46.1
Started to feel like hard work at the end of the 3rd one, so 4 was just about the right number of reps
Spinning 37:00 [2]
max:113
pm: Turning the pedals
Thursday Jun 18, 2009 #
Running 51:57 [3] 10.8 km (4:49 / km)
am: Through Shenton and around Kings Pk (the 11k variation). A bit better than yesterday. Finally starting to feel like I'm recovering from the long run.
Gym 43:00 [2]
weight:77.2kg
pm: A cut down session. At SportsMed Subi
Wednesday Jun 17, 2009 #
Running 49:06 [3] 10.1 km (4:52 / km)
am: Through Shenton and around Kings Pk. Hobbling a little in the first km because the right knee was a bit dodgy (out of the blue - it had been fine the previous couple of days).
Tuesday Jun 16, 2009 #
Running 42:01 [3] 8.5 km (4:57 / km)
am: Through Shenton and around Kings Park. First five minutes was pretty good, the remainder was a drag. Still, I have noticed in a number of recent runs that I'm running with quite a bit of spring in my step in first 5, 10 or 15 mins. Hopefully I can get back to the good old days when I used to run properly (instead of having to grit my teeth and drag my sore heavy legs around)
Gym 56:00 [2]
weight:77.7kg
pm: At SportsMed Subi.
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 12.5kg each side
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
gym ball work
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side
calf raises: 1 x 15@10kg
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 12.5kg each side
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
gym ball work
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side
calf raises: 1 x 15@10kg
Monday Jun 15, 2009 #
Running 32:16 [3] 6.4 km (5:02 / km)
am: Recovery run in Kings Pk. Creaky at the start, with various sore and stiff spots in the feet and ankles, but seemed to warm up OK. Seem to have pulled up reasonably well after yesterday. The real test will be in the coming 2-3 days.
Sunday Jun 14, 2009 #
Running 2:02:16 [3] 23.4 km (5:14 / km)
am: Usual long run out to Bold Pk and return via KP, Rosalie, Shenton bushland, Lemnos St, and Challenge stadium. Replay of the last run in one respect - thought often in the first half hour about cutting it short (80 mins will be enough etc.), then got going eventually and the section in Bold Park went well. Not as weary as last time in the last half hour and had no trouble convincing myself to do the extra bit at the end to make 2hrs.
Unfortunately, the left ankle problem came back to haunt me. It wasn't too bad, but I could feel it getting increasingly sore and tired towards the end. I thought I'd gotten over the worst of it and was hoping that it would gradually fade away. Looks like it's going to hang around for a while yet.
Nice, crisp sunny morning for running. Damn cold in the 'fridge' though. Must have been 2 or 3 degrees.
Unfortunately, the left ankle problem came back to haunt me. It wasn't too bad, but I could feel it getting increasingly sore and tired towards the end. I thought I'd gotten over the worst of it and was hoping that it would gradually fade away. Looks like it's going to hang around for a while yet.
Nice, crisp sunny morning for running. Damn cold in the 'fridge' though. Must have been 2 or 3 degrees.
Saturday Jun 13, 2009 #
Running 32:43 [3] 6.7 km (4:53 / km)
am: Recovery run. Kings Pk. Not too bad the day after a hill session. Actually felt like I was just going for a run instead of going to struggle town.
Gym 57:00 [2]
weight:78.3kg
md: Usual stuff. Added calf raises to the routine. Very light weight to begin with.
Friday Jun 12, 2009 #
Running warm up/down 19:13 [3] 3.8 km (5:03 / km)
am: Through Kings Pk to the Kokoda track for a hill session. The sandy tracks were all nicely packed down after the rain. All they need now is a bit of seasonal grass to hold them together and they might actually be runnable.
Running hills 21:51 [4] 1.82 km (12:00 / km)
am: Hill reps on the Kokoda x 7. Felt a bit better than last time and completed the planned number of reps. Slowed gradually after the 3rd rep but wasn't really pushing it to maintain the pace.
down, up
100, 80
108, 79
110, 77
107, 78
109, 78
110, 79
111, 79
ave. 78.9
The quads seem to be coping better with the hill reps. The main problem now seems to be the general fatigue from using the quads more in my day to day running, especially on the long runs.
The track was fairly busy this morning, with a lot of slow walkers and couple of clowns blabbering vacuous nonsense into their mobile phones and not paying attention to their surroundings. The traffic on the track has increased markedly compared to 8 years ago, when you rarely saw anyone doing reps. Hope it doesn't become any busier, it's already a bit of a pain having to dodge people who take up the middle of the track oblivious to anyone else coming up behind them.
down, up
100, 80
108, 79
110, 77
107, 78
109, 78
110, 79
111, 79
ave. 78.9
The quads seem to be coping better with the hill reps. The main problem now seems to be the general fatigue from using the quads more in my day to day running, especially on the long runs.
The track was fairly busy this morning, with a lot of slow walkers and couple of clowns blabbering vacuous nonsense into their mobile phones and not paying attention to their surroundings. The traffic on the track has increased markedly compared to 8 years ago, when you rarely saw anyone doing reps. Hope it doesn't become any busier, it's already a bit of a pain having to dodge people who take up the middle of the track oblivious to anyone else coming up behind them.
Running warm up/down 16:37 [3] 3.0 km (5:32 / km)
am: Run home through the park. Felt a bit weak after the run. Maybe I needed to eat a bit more last night.
Thursday Jun 11, 2009 #
Running 52:56 [3] 10.8 km (4:54 / km)
am: Through Shenton and around Kings Pk in the rain. It rained non-stop (a relatively uncommon event in Perth) and there was no-one out there, apart from a carload of boofheads at the DNA tower and a lone boofhead who appeared to be vomiting in a kerbside drain.
Gym 57:00 [2]
weight:77.4kg
pm: At SportsMed Subi.
Wednesday Jun 10, 2009 #
Running 31:28 [3] 6.4 km (4:55 / km)
am: Recovery run in Kings Pk.
The left ankle played up when I got up this morning, got better as I walked around and was fine during the run. I was aware of some slight soreness, but it was functionally OK.
The left ankle played up when I got up this morning, got better as I walked around and was fine during the run. I was aware of some slight soreness, but it was functionally OK.
Core stability 34:00 [1]
pm: Core and postural.
Tuesday Jun 9, 2009 #
Running warm up/down 19:06 [3] 3.8 km (5:02 / km)
am: Through Kings Pk to Hale oval for an interval session
Running intervals 31:41 [4] 7.0 km (4:32 / km)
am: Intervals on Hale. Started with a couple of 500s at a comfortable speed and was going to follow it up with 4 x 1k. Enforced toilet stop in the second half of the last k put an end to that. Lacked a little bit on the 1k reps today - on every rep the first 500 was good and then I faded on the second half. Probably due to a bit of residual VMO soreness.
1:53.5
1:50.1
3:41.0
3:40.8
~3:40 thought I stopped the watch but it was 3:42 and still going when I looked
1:50.9
1:53.5
1:50.1
3:41.0
3:40.8
~3:40 thought I stopped the watch but it was 3:42 and still going when I looked
1:50.9
Running warm up/down 8:18 [3] 1.5 km (5:32 / km)
am: Back home through the park
Note
Left ankle suddenly became sore after the run. Not the usual problem. Possibly a cartilage issue. Felt like something was out of place. Dodgy for the rest of the day.
Gym 55:00 [2]
weight:77.6kg
pm: At SportsMed Subi
Monday Jun 8, 2009 #
Spinning 35:00 [2]
pm: Turning the pedals. I didn't think it was possible, but tonight it was even more tedious than usual.
Sunday Jun 7, 2009 #
Running 1:07:47 [3] 13.8 km (4:55 / km)
am: Old standard 14k run in Kings Pk. Felt Ok but not quite up to an interval session.
Sore in the VMO. left = right
Sore in the VMO. left = right
Saturday Jun 6, 2009 #
Running 34:30 [3] 6.3 km (5:29 / km)
am: Recovery run in Kings Pk. Really slow at first and took about 5k to get going. Don't bounce back very well after a hard evening run these days :-(
Gym 58:00 [2]
weight:78.1kg
md: At SportsMed Subi
Friday Jun 5, 2009 #
Running warm up/down 19:22 [3] 3.8 km (5:06 / km)
pm: Through Kings Pk to the Kokoda track for a hill session. I rarely run in the evening these days, so it felt weird to be running late in the day. I forgot about all the old rules of engagement for running in the evening, viz nothing to eat in the last 3hrs and being careful about what I eat between 3 and 5 hrs before, and ended up with a crook stomach and the DTs.
Running hills 18:48 [4] 1.56 km (12:03 / km)
pm: Hill reps on the Kokoda track x 6. Haven't done them for a few weeks so I thought I would do a shorter session than usual, with the option of doing 7 if I felt good. As it turned out, the light had all but gone by the time I ran the last 2 reps and I was feeling as weak as so I finished after 6 reps.
down, up
93, 80
99, 78
103, 78
105, 80
113, 81
129, 82
ave. 80.4
I tried not to go too hard, but the times started to blow out anyway. Partly because it was becoming a bit too dark, but mostly because I felt weak.
down, up
93, 80
99, 78
103, 78
105, 80
113, 81
129, 82
ave. 80.4
I tried not to go too hard, but the times started to blow out anyway. Partly because it was becoming a bit too dark, but mostly because I felt weak.
Running warm up/down 17:15 [3] 3.0 km (5:45 / km)
pm: Struggle home in the dark with crook guts.
Thursday Jun 4, 2009 #
Running 52:41 [3] 10.8 km (4:53 / km)
am: 11k loop through Shenton and Kings Pk. Overnight rain had dampened the tracks and packed the sand a bit so they weren't quite as slow as yesterday, but the old legs still felt just as slow.
Spinning 35:00 [2]
pm: Turning the pedals. Seemed to take an eternity tonight
Wednesday Jun 3, 2009 #
Running 49:08 [3] 10.1 km (4:52 / km)
am: 10k loop through Shenton and around Kings Pk. Heavy going on the sandy tracks. There had been just enough overnight precipitation to wet the surface and cause the sand to stick to my shoes. Not much fun on the tracks that were churned up by the firefighters back in Jan.
Core stability 38:00 [1]
pm: Core and postural
Tuesday Jun 2, 2009 #
Running 42:09 [3] 8.5 km (4:58 / km)
am: Through Shenton and around Kings Pk. No soreness to speak of and the right foot, left ankle, right tibia etc etc were all reasonably well behaved.
Gym 56:00 [2]
weight:78.2kg
pm: All the usual junk. I even increased the weight (slightly) on the balancing adductors exercise
Monday Jun 1, 2009 #
Running 32:41 [3] 6.6 km (4:57 / km)
am: Recovery run in Kings Pk. A bit tired this morning. No sore spots after yesterday's long run so hopefully I'll recover fast enough to do a decent hill session on Thurs or Fri.