Training Archive: heyUIn the 31 days ending 2007-10-31:
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| 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 | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31 | ||
| Running 59:21 [3]12.7 km (4:40 / km) | |
| am: Standard '13k' in Kings Pk. A bit lethargic this morning, but did manage to arise at a sensible time. My body thought it was a tad early though, and refused to really get going properly. uuggh. | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Oct 30 | ||
| Running 47:03 [3]10.2 km (4:37 / km) | |
| am: Steady run through Shenton Pk and around Kings Pk. Perfect morning for it. Would have been even more perfect if I could have made out of bed on time (a pox on daylight saving!!) | ||
| C • Daylight Saving 4 | ||
| Gym 1:04:00 [2] | |
| weight:75.9kg | ||
| pm: Usual gym session | ||
Monday Oct 29 | ||
| Running 33:15 [3]7 km (4:45 / km) | |
| am: Easy loop in Kings Pk | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. This stuff is getting easier all the time. Soon i'll have to make it intensity 0 (unless I upgrade some of the exercises) | ||
Sunday Oct 28 | ||
| Running (Terrain running) 1:19:00 [3]11.2 km (7:03 / km) | |
| am: Terrain running at South Ledge. A repeat of the run I did on Aug 26. Fortunately no repeat of the weather conditions (back then it rained non-stop) and unfortunately no repeat of the monetary find.
Felt slow and heavy today. I blame it on the shoes. I ran in a pair of grass sport shoes and, although they were comfortable enough, they seemed bulky and heavy in comparison to my XC spikes. By the time i got towards the end, I was running like I had a couple of bricks strapped to my feet. I'll probably use them for training, but there's no way I'd race in them. | ||
Saturday Oct 27 | ||
| Running 30:42 [3]6.5 km (4:43 / km) | |
| am: Easy run in Kings Pk. Bit wintery this morning. | ||
| Gym 1:05:00 [2] | |
| weight:75.7kg | ||
| am: Usual gym session. | ||
| Core stability 43:00 [1] | |
| pm: Usual core and postural | ||
Friday Oct 26 | ||
| Running warm up/down 30:07 [3]6.3 km (4:47 / km) | |
| am: Loop around Kings Pk to Hale to do some intervals. Didn't really feel like it but I thought "I'll do the warm-up and then see how I feel :-)", knowing that once I'd done the warm-up I'd feel obliged to do the intervals too. | ||
| Running intervals 16:57 [4]4 km (4:14 / km) | |
| am: 3x1k on Hale
3:50 3:50 3:52 500 recoveries in ~2:45 I thought I would cruise the first one and then start pushing the pace a bit but it just never happened (the increased pace that is) | ||
| Running warm up/down 8:55 [2]1.7 km (5:15 / km) | |
| am: Crawl home afterwards | ||
Thursday Oct 25 | ||
| Running 58:47 [3]12.7 km (4:38 / km) | |
| am: Standard 13 in Kings Pk. As usual after a rest day, felt a bit sore and tight in various places. The rest day didn't seem to anything to boost my performance either. | ||
| Gym 1:06:00 [2] | |
| weight:75kg | ||
| pm: Almost a full gym session (it always seems like there's never quite enough time to do everything). Same as Sat but with only 2 sets of single-leg squats and 2 mins less on bike. Did the squats with 4kg dumbells though. And cranked the bike up to a massive 25.5km/h lol!
Also tried 1 set of 10 @ 55kg on leg press | ||
Wednesday Oct 24 | ||
| Note | |
| Enforced rest day (unless I run in the afternoon, which is unlikely). Alarm failed to meet the requirements laid out so clearly in its JDF. I can see that the start of daylight saving in a few days is going to be a real struggle. | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. | ||
Tuesday Oct 23 | ||
| Running 47:46 [3]10.2 km (4:41 / km) | |
| am: Steady run. Shenton Pk and Kings Pk. Perfect day for it - 11C and a dry easterly. | ||
| Note | |
| Massage at lunchtime. Everything seems OK at the moment. A few sore spots in the quads, but that's to be expected. | ||
| Gym 1:09:00 [2] | |
| weight:75.8kg | ||
| pm: Full session in the gym. Same as Sat but with 4x10 single leg squats. Fat as a tank. If I wasn't convinced it was extra muscle I'd be trying to lose weight right now! | ||
Monday Oct 22 | ||
| Running 33:27 [3]6.8 km (4:55 / km) | |
| am: Easy run in Kings Pk | ||
| Core stability (Pilates) 50:00 [1] | |
| pm: Various roll downs, splits and the obligatory VMO work. Couldn't handle much of the VMO stuff today. | ||
Sunday Oct 21 | ||
| Running (Terrain running) 2:03:00 [3]20.6 km (5:58 / km) | |
| am: Long run at Ngangaguringuring. Mix of terrain and bush tracks (2:1). Cool and mostly cloudy with a hint of drizzle - good conditions for a long one. A fire last summer has opened up parts of the area, but didn't seem to go through a lot of the areas I normally use.
Starting from Goods Rd, half way across the map, I ran out to the eastern edge of the map, then followed a track along the main creek back to the western edge as a warm-up before getting stuck into the terrain. Headed north through the bush almost to the edge of the map, and then turned east and ran through all the rocky parts of the area almost to the eastern edge. Tired but still running OK at this stage. Finished off with a loop back through the centre of the map and then south to the car. Died in the last km! Noticed quite a large number of weekend 4-wheel drivers out there today (looking like refugees from ZZ Top) as well as the obligatory hordes of trail bike riders. The area seems to be a magnet for them. | ||
Saturday Oct 20 | ||
| Running 32:52 [3]7 km (4:42 / km) | |
| am: A short run in Kings Pk. Need to be realtively fresh for a big one tomorrow. | ||
| Gym 1:10:00 [2] | |
| weight:74.7kg | ||
| am: Long, drawn out gym session
VMO activation exercises single-leg squats with 3kg dumbells: 2 x 10 each side step ups 1 x 10 each leg step downs 1 x 10 each leg gym ball work pec dec: 1 x 15@30kg, 2 x 15@35kg lat pulldown: 1 x 15@35kg, 2 x 15@40kg seated row: 1 x 15@35kg, 2 x 15@40kg bench press: 3 x 15@30kg leg press: 3 x 10@50kg lat pulldown/pushdown: 3 x 15@20kg balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@30kg each side clamshells: 2 x 20@2kg, 1 x 20@3kg each side single-leg squats with 3kg dumbells: 1 x 10 each side step ups 1 x 10 each leg step downs 1 x 10 each leg bike 8 min (tempo effort) | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural | ||
Friday Oct 19 | ||
| Running warm up/down 30:09 [3]6.3 km (4:47 / km) | |
| am: Warm up for some intervals. Almost bailed out - it took about 3k to get going. | ||
| Running intervals 8:17 [4]2 km (4:08 / km) | |
| am: Aborted interval session on Hale. I was running late this morning and was really pushing to fit in an interval session. An enforced pit stop part way through the first interval put an end to any chance of completing the session.
1x500 and 1x1k 1:51 3:46 | ||
| Running warm up/down 7:21 [3]1.5 km (4:54 / km) | |
| am: Run home and then mad rush to make the last bus that would get me to work at a sensible time. | ||
Thursday Oct 18 | ||
| Running 58:38 [3]12.7 km (4:37 / km) | |
| am: Standard 13k in Kings Pk.
After the test yesterday I was really conscious of whether I was activating the VMO. I can't detect any difference in stride between left and right legs, but it's probably the sort of thing that would only be noticeable to the trained eye (or in video analysis). | ||
| Gym 59:00 [2] | |
| weight:75.1kg | ||
| pm: Gym. Slightly different session to usual
warm-up on bike 5 min dynamic VMO activation exercises bench press: 3 x 15@30kg leg press: 3 x 10@50kg lat pulldown/pushdown: 3 x 15@20kg balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@30kg each side single-leg squats: 3 x 10 each side (last set with 3kg dumbells) pec dec: 1 x 15@30kg, 2 x 15@35kg lat pulldown: 1 x 15@35kg, 2 x 15@40kg seated row: 1 x 15@35kg, 2 x 15@40kg gym ball work clamshells: 3 x 20@2kg each side | ||
Wednesday Oct 17 | ||
| Running 50:30 [3]11 km (4:35 / km) | |
| am: Steady run through Shenton Pk and around Kings Pk. Calves were a bit better and it all seemed just a little bit easier today :-) Should be more days like this. | ||
| Note | |
| Finally got around to getting another assessment of my quads and hammies. Result was a bit unexpected. I've gained strength in both quads but the difference between left and right is now greater! In June the right was 8.5% stronger than left, now in 2 tests the right was 14.3% and 12.5% stronger than the left. Hammies are also stronger (!?) - equal in strength to the quads - despite the fact that I've been working exclusively on the quads. hmmm ... interesting
Have now got an entire program just for the quads. :-) I'll see how much of it I can fit in. | ||
| C • Mussels 3 | ||
| Core stability 38:00 [1] | |
| pm: Not really motivated but managed to convince myself to do just about all of my core and postural exercises | ||
Tuesday Oct 16 | ||
| Running 52:39 [3]11.1 km (4:45 / km) | |
| am: Standard '12' in Kings Pk. Dragging the chain this morning. Calves still tight. | ||
| Gym 1:04:00 [2] | |
| weight:74.9kg | ||
| pm: Usual gym. Didn't finish because I kept on getting held up by all and sundry who wanted to have a chat. I sort of gave up towards the end because it's a bit hard to cycle at any decent effort whilst in the midst of a social gathering. I think I'll have to get an ipod so that I can be unsociable like some of the gym denizens. | ||
Monday Oct 15 | ||
| Running 37:17 [3]8 km (4:40 / km) | |
| am: Shortish run in Kings Pk. Surprisingly tight in the calves so I restrained myself from doing something mega. | ||
| Core stability 44:00 [1] | |
| pm: The usual | ||
Sunday Oct 14 | ||
| Running warm up/down 30:26 [3]6.3 km (4:50 / km) | |
| am: Loop around Kings Pk to Hale oval for some ints | ||
| Running intervals 19:43 [4]4.5 km (4:23 / km) | |
| am: Intervals on Hale. 3x1k
3:57 3:54 3:50 Recoveries ~ 2:40 Took it a bit easy today. Its been about 4 weeks since the last interval session so I thought I would ease back into it. Felt pretty ordinary on the first 2, but the third one went well. | ||
| Running warm up/down 7:40 [2]1.5 km (5:07 / km) | |
| am: Jog home afterwards | ||
Saturday Oct 13 | ||
| Running 50:52 [3]11 km (4:37 / km) | |
| am: Shenton Pk and kings Pk. Same run as yesterday but definitely felt better today. | ||
| Gym 1:05:00 [2] | |
| weight:74.5kg | ||
| am: Usual gym session. A struggle this morning. Very sore in the pecs from Thurs. I've only been doing this for more than a year and after my first break longer than a week I'm sore like I've never done it before !!?? | ||
Friday Oct 12 | ||
| Running 51:59 [3]11 km (4:44 / km) | |
| am: Shenton Pk and kings Pk. Ran steadily. Glutes seem a bit better today. Yesterday's heaviness might have been partly due to the needling on Wed. | ||
| Core stability 44:00 [1] | |
| pm: Core and postural rubbish. Did it all. Very disciplined tonight :-) | ||
Thursday Oct 11 | ||
| Running 29:04 [3]6 km (4:51 / km) | |
| am: Wannabe run in Kings Pk. Terrain-foot syndrome in right foot and glutes felt like lead so I just went through the motions. | ||
| C • Shoes and sore feet 2 | ||
| Gym 57:00 [2] | |
| weight:75.5kg | ||
| pm: Usual upper body, core and quads routine. Must have lost a little bit of fitness while I was away because it was hard work today. Gained weight too :-( | ||
Wednesday Oct 10 | ||
| Running 48:56 [3]10.2 km (4:48 / km) | |
| am: Run through Shenton Pk and Kings Pk. Sore and tired in the butt. I think I might have to wait a few days before I try any hard sessions. | ||
| Note | |
| Massage at lunchtime. Got some needlework on glute med. and piriformis. Very tight in glute med, min and piriformis. | ||
| Core stability 40:00 [1] | |
| pm: Core and postural stuff | ||
Tuesday Oct 9 | ||
| Running 44:01 [3]9.5 km (4:38 / km) | |
| am: Standard '10k' in Kings Pk. Good to be back into a routine. Can now do the same runs ad nauseum for the next 6 months :-) | ||
Monday Oct 8 | ||
| Running 36:54 [3]8 km (4:37 / km) | |
| am: Short run through Shenton Pk and Kings Pk. Back to the usual routine. Bit sore in the butt today - probably from sitting around so much after Saturday. | ||
| Core stability 38:00 [1] | |
| pm: Did most of my core and postural exercises. Seems like ages since I did them last ! | ||
| Core stability (Pilates) 50:00 [1] | |
| .... and then went to Pilates straight afterwards. Usual session - pounding the glutes and VMO into submission. Was hard work today. Probably still feeling the effects of Saturday's race. | ||
Sunday Oct 7 | ||
| Note | |
| Did absolutely nothing today - apart from sitting in a flying aluminium can | ||
Saturday Oct 6 | ||
| Orienteering race 1:48:01 [4]12.9 km (8:22 / km) +525m 6:57 / km | |
| spiked:26/31c | ||
| am: Oceania Long distance championships, Boboyan Divide.
Managed to get through this race reasonably well. I suspected it would be hard going if the course setter thought that 12.9k would be long enough for a 90min winning time, and I wasn't disappointed. Was pleased that I was able to keep going fairly well. Endurance is not a problem now - I'll have work harder on speed and strength. Started cautiously and was a bit slow across the ground, especially around 2 and 3, where it seemed like half the forest was now lying on the ground and you couldn't go more than a few steps without hurdling or dodging fallen timber. Hit everything OK until 17 (apart from drifting off line on 5 and hesitating on a few controls). Misread the map on 17 and was too high on the slope. Corrected Ok so it probably only cost 1 min. Controls 18 to 29 went OK apart from a few stutters. Was feeling a bit weary though (particularly when running through the tussock grass in some of the open valleys). Managed to bumble on the last 2 controls (20-30 sec on each), but still finished closer to the winner than I have in a major race for several years. Finished 17th?, just in front of Warren :-) Will start to work on strength over the next few months. A curse on this blasted netkiosk. grrr... I'm sure that it's cleverly designed to do nothing in the last minute, apart from putting up warning messages about how your time is running out, so that you're forced to pay for more time just to finish the last little bit that you should have been able to easily complete if you weren't getting rid of annoying pop-ups (I'm only typing this because I had to put in another coin and now have time to kill). | ||
| C • getting there 5 | ||
Friday Oct 5 | ||
| Orienteering race 16:30 [4]2.6 km (6:21 / km) | |
| pm: Oceania Sprint Championships.
Ran this as a solid training run. Couldn't really race it because I'm as blind as a bat and everything just comes up too quickly @ 1:3000. Wazza caught 2 mins on me and helped me through the last few controls :-) | ||
Wednesday Oct 3 | ||
| Running 46:09 [3]9.5 km (4:51 / km) | |
| pm: Newcastle. Hilly run through the old Glendale map. About 7 or 8 decent hills in this one. Very warm (max 35) so was hard work. | ||
Tuesday Oct 2 | ||
| Running 30:22 [3]6 km (5:04 / km) | |
| pm: Newcastle. Slowish run through the bush at Glendale. Ran part of my old weekend morning run course. Has a few hills! | ||
Monday Oct 1 | ||
| Orienteering race 41:29 [4]4.7 km (8:50 / km) +230m 7:05 / km | |
| spiked:16/22c | ||
| am: Oceania champs. Middle distance. Honeysuckle Creek South
Annoyed with myself in this race. Had a lot of trouble settling down in the early stages of the race. Stumbled on 1 and got 2-6 OK but wasn't really orienteering very smoothly at all. Lost concentration on the way to 7 and had a brain fade and started navigating to 8, which was about 150m farther on. Started to head off to 9, but fortunately realised that something wasn't right and stopped and screwed my head on again. Went back to 7, redid 8 and was then ready to start orienteering again. Very slow on 9 but ran much better for the rest of the course. Didn't wait around for the results :-) I probably need to have about 5 or 6 races on technical areas to get back into practice. Local events just aren't challenging enough (except for the middle distance champs which was really good). | ||