Training Log Archive: heyUIn the 31 days ending Mar 31, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31, 2008 #
Running 40:02 [3] 8.5 km (4:43 / km)
am: Standard run through Shenton and around Kings Pk. Rained non-stop for the whole run!
Core stability 42:00 [1]
pm: Core and postural stuff. Did a full set of exercises. The first time for a while.
Sunday Mar 30, 2008 #
Note
Started out on a short run but felt so shithouse that I gave up after 12 min
Saturday Mar 29, 2008 #
Running 30:14 [3] 6.0 km (5:02 / km)
pm: Boring run through the streets of Mascot.
Friday Mar 28, 2008 #
Gym 24:00 [1]
weight:72.9kg
am: Brief gym session at the Viking centre. Mostly just gym ball stuff and some squats.
Spinning 23:00 [2]
am: Wasn't keen but i did this anyway (it's going to be good for me)
Running 46:20 [3] 10.0 km (4:38 / km)
pm: Run at Glendale. Lots of nice hills. Good to run in a hilly area again. Perth is hopeless for getting hill strength.
Thursday Mar 27, 2008 #
Gym 57:00 [2]
am: Usual gym. Did just about a full session. Also felt a bit snappier than I did on Tues.
Spinning 30:00 [2] 15.2 km (1:58 / km)
am: Bit of work on the saddle afterwards. Max. speed 34.2km/h if the computer can be trusted.
Running 31:05 [3] 6.3 km (4:56 / km)
pm: Run through Glendale map. Not so unco today.
Wednesday Mar 26, 2008 #
Running 32:27 [2] 6.0 km (5:25 / km)
pm: An attempted run. Out onto the old Glendale map. Damn sore from the weekend and was glad to be finishing after half an hour.
Tuesday Mar 25, 2008 #
Gym 55:00 [1]
weight:73.9kg
pm: Gym session at Viking Health and Fitness. Tried to do a bit of everything. Got a 30-day membership so that I can go to the gym as often as I like while I'm in Newcastle.
Monday Mar 24, 2008 #
Orienteering race 1:07:23 [4] 7.5 km (8:59 / km) +210m 7:53 / km
am: Last day of Easter. High Plains South. Didn't really want to run today, but I thought I've come this far so I've got to finish it. Slow and old again. Only made a couple of mistakes but was very slow in the rough stuff. Lachlan Hallet started 36sec(?) behind me in the chasing start and caught me before the first control. He was out of sight halfway to No. 2 and I thought that was the last I would see of him. Very surprised to catch him again at 15. Not so pleased to be forced to put in a big effort over the last 5 controls )-: Punched the last control just ahead of him and then watched him run away from me (easily) in the finish chute while I ran up and down on the spot.
Sunday Mar 23, 2008 #
Orienteering race 1:59:09 [4] 12.2 km (9:46 / km) +565m 7:56 / km
am: Easter Day 3. High Plains North. Bit of a marathon effort today. Felt slow and old. Got passed by Lorenzo, then a stinger, and then finally by Blair. Each time I was overtaken I thought " ... he's not going too fast. I'll just see how long I can stay with him without bursting a boiler". Turned out to be not too long in each case, although it took Blair 4 controls to get clear. After he got away it was survival mode until the end. I was damn sore and tired by the end. Started thinking seriously about retirement in the latter stages of the course.
The granny glasses were servicable.
The granny glasses were servicable.
Saturday Mar 22, 2008 #
Orienteering race 50:53 [5] 4.5 km (11:18 / km) +160m 9:36 / km
am: Easter day 2. Hillview. What a disaster! Couldn't read the map that well on the run. And couldn't make myself slow down enough to be able to read it properly either. As a result made two dumb mistakes. The second one was a ripper. Ran off the map but wasn't aware that I had ... I was stoked
I've been wearing contact lenses for 6 months now and they're fine for the usual day to day stuff, but they just don't cut the mustard for orienteering in a detailed, rocky area. It just takes too long to change focus when I want to look at the map. in a rough area you don't have the luxury of gazing at the map for too long, and usually I ended up having to look at where I was putting my feet before I could really read much of the map. Back to granny glasses tomorrow!
I've been wearing contact lenses for 6 months now and they're fine for the usual day to day stuff, but they just don't cut the mustard for orienteering in a detailed, rocky area. It just takes too long to change focus when I want to look at the map. in a rough area you don't have the luxury of gazing at the map for too long, and usually I ended up having to look at where I was putting my feet before I could really read much of the map. Back to granny glasses tomorrow!
Note
The nocturnal activities of some of the Dubbo locals on Sat night reminded of my high school days when 'dubbo' was a term used to refer to a dimwitted person :-)
Friday Mar 21, 2008 #
Orienteering race 18:05 [5] 3.4 km (5:19 / km)
md: Usual crap run in a sprint event. Everything went Ok apart from a 180 out of one control. Didn't go far before I realised but it probably cost 45sec. I wasn't expecting too much from today's race, I just didn't want to lose any time through dumb mistakes. Oh well ... the real orienteering starts tomorrow. I'll be able to go a bit slower and hopefully have just a little more time to actually look at the map.
Thursday Mar 20, 2008 #
Running 31:11 [3] 6.0 km (5:12 / km)
pm: Run along the river in Dubbo. Something to get the circulation going and loosen up the legs. Not sure how I'll go tomorrow. It was uncomfortably warm in Dubbo and I'm not used to the heat any more.
Wednesday Mar 19, 2008 #
Running 30:13 [3] 6.5 km (4:39 / km)
am: Short run in Kings Pk before flying to Sydney for Easter.
Tuesday Mar 18, 2008 #
Note
Did absolutely nothing today. Was going to be a non-running day but I originally planned to go to the gym in the evening. Was so busy getting ready to fly to Sydney that I ended up missing out on the gym.
Monday Mar 17, 2008 #
Running 32:28 [3] 6.7 km (4:51 / km)
am: Little bit of jogging in Kings Pk. Now have a sore heel (right) to add to the teeny weeny collection of aches and pains.
Core stability 46:00 [1]
pm: Core and postural
Sunday Mar 16, 2008 #
Running warm up/down 16:40 [3] 3.5 km (4:46 / km)
am: warm up for a tempo run. Not feeling too flash but thought I would do it anyway.
Running tempo 24:49 [4] 6.2 km (4:00 / km)
am: Time trial on Kings Pk 6k XC run. Marginally faster than last week :-) Was on course to run about 10sec faster but faded a bit at the end. The gains are certainly small and hard won - at this rate it'll take 16 weeks to get down to 24min (if I don't get injured in the meantime).
3.3k in 12:34
4.3 in 17:02
5.3 in 20:40
3.3k in 12:34
4.3 in 17:02
5.3 in 20:40
Running warm up/down 11:23 [3] 2.3 km (4:57 / km)
am: run home afterwards. Shuffling for the first 500m.
Saturday Mar 15, 2008 #
Running 51:47 [3] 11.1 km (4:40 / km)
am: Old Kings Pk 12. Still no faster on this run than I was a year ago. I feel that I'm a lot stronger than I was at the beginning of last year and that I'm running more freely, not just shuffling along, but it doesn't really show up in the times that I'm doing for some of my old standard runs. Might show up in HR if I could be bothered using my HR monitor regularly!
Gym 57:00 [2]
weight:73.2kg
md: Usual gym at Fuller F. Includes some spinning (not enough to log as a seperate session). The place was v quiet today. They even turned off the music towards the end.
Friday Mar 14, 2008 #
Running 46:57 [3] 10.2 km (4:36 / km)
am: Usual loop through Shenton Pk and around Kings Pk. Quite nippy this morning, especially in the fridge (Aberdare Rd entrance to Kings Pk)
Core stability 42:00 [1]
pm: More core and postural!
Thursday Mar 13, 2008 #
Running 32:48 [3] 6.7 km (4:54 / km)
am: recovery run in Kings Pk. Actually feeling pretty good this morning. Finished before sunrise, and before the first sprinkles of rain
Gym 41:00 [2]
weight:73.6kg
pm: Abbreviated gym session at SportsMed Subi. No clam shells and minimal squats. Got there late and there wasn't enough time to do everything so I flew through as much as I could.
Wednesday Mar 12, 2008 #
Running 1:35:38 [3] 20.0 km (4:47 / km)
am: Longish run in Kings Pk. Started off with a 14k circuit of the park and then added an extra 6k loop. Tired after about 70min, but seemed to be running strongly enough at the end. Pace was definitely faster than normal for a long run.
Had the day off so I had a nice long nap afterwards :-)
Had the day off so I had a nice long nap afterwards :-)
Note
Massage at lunchtime
Core stability 42:00 [1]
pm: Core and postural
Tuesday Mar 11, 2008 #
Running 32:34 [3] 6.7 km (4:52 / km)
am: Early morning jog in Kings Pk. Started at first light and finished at sunrise.
Gym 59:00 [2]
weight:73.9kg
pm: Usual gym. Gradually getting stronger, especially in the single-leg squats.
Monday Mar 10, 2008 #
Running 48:03 [3] 10.2 km (4:43 / km)
am: Loop through Shenton and around Kings Pk. Felt pretty good at the start but started to feel slower and heavier as the run went on. Tight in the right butt as usual after a fast run (this is despite all the extra stretching yesterday evening).
Core stability (Pilates) 45:00 [1]
pm: Planks to the max!
Sunday Mar 9, 2008 #
Running warm up/down 16:43 [3] 3.5 km (4:47 / km)
am: Warm up for a tempo run. Nice and cool this morning. Could feel some slight soreness in the right tibia before I started. Was fine once I got going though
Running tempo 24:52 [4] 6.2 km (4:01 / km)
am: XC course in Kings Pk. Good solid run but only marginally faster than last time. Only 1 deviation this time. Didn't feel quite as hard as last time but I don't think I could have gone much faster. Still a long way to go to break 24 !
3.3k in 12:43
4.3k in 17:07
5.3k in 20:46
4.3 to 5.3k was 12 sec slower than last time because I didn't have to deviate along the road, which avoids about 250m of slow path. Really noticed the difference today because I was forced to lift the feet and change stride quite a bit. Probably wouldn't have gone under 25 on the two previous runs without that deviation.
3.3k in 12:43
4.3k in 17:07
5.3k in 20:46
4.3 to 5.3k was 12 sec slower than last time because I didn't have to deviate along the road, which avoids about 250m of slow path. Really noticed the difference today because I was forced to lift the feet and change stride quite a bit. Probably wouldn't have gone under 25 on the two previous runs without that deviation.
Running warm up/down 11:00 [3] 2.3 km (4:47 / km)
am: Run home afterwards
Saturday Mar 8, 2008 #
Running 49:15 [3] 11.0 km (4:29 / km)
am: Slept in almost till 8 o'clock - a rare treat - and then finally got out for stroll around Shenton Pk and Kings Pk. Right tibia was a little sore before running but was OK during the run. Now have some soreness in the right foot (as is often the case after a day off).
Gym 1:00:00 [2]
weight:74kg
am: Usual gym at Fuller F
Friday Mar 7, 2008 #
Spinning 32:00 [2]
pm: NWR. Had to pace myself for this one!
Thursday Mar 6, 2008 #
Running 37:43 [3] 8.0 km (4:43 / km)
am: Going through the motions around Kings Pk. Towards the end of the run I noticed some discomfort near the top of the right tibia (medial side of the tibial tubercle). Same thing happened yesterday after about 35min. It's on a spot that I hurt in the fall on Sunday. At the time I thought it was just bruised and would fade away eventually. Unfortunately it looks like it might be a problem for running. Yet another thing to keep an eye on and manage :-(
Gym 1:00:00 [2]
weight:73.5kg
pm: Usual gym session. Managed to fit everything in this evening
Wednesday Mar 5, 2008 #
Running 43:59 [3] 9.5 km (4:38 / km)
am: Steady run in Kings Pk complete with customary boot camp sighting (on Hale oval). These things seem to be all the rage. Quite a few businesses (and goverment departments) are offering boot camps to their employees as a team-building exercise. I wonder how long they'll last. I don't think I could take it seriously. Certainly not when they have some tosser in fatigues shouting orders.
Core stability 40:00 [1]
am: Usual core and postural
Tuesday Mar 4, 2008 #
Running 30:40 [3] 6.2 km (4:57 / km)
am: Early morning run in Kings Pk. Took it easy at first because it was still pretty dark. Finished the run before the sun came up. Felt Ok apart from the usual sundry aches and pains and a bit of terrain-foot syndrome in both feet.
Two boot camp sightings this morning.
Two boot camp sightings this morning.
Gym 50:00 [2]
weight:73.8kg
pm: Usual gym at SportsMed Subi.
Monday Mar 3, 2008 #
Running 33:28 [3] 6.7 km (5:00 / km)
am: Sluggish run in Kings Pk. Was struggling to get going. I think I'll take it a bit easier this week. I've had 8 weeks of reasonably consistent training and my legs are telling me that they wouldn't mind having a wee rest, especially with Easter coming up in a few weeks.
Core stability 42:00 [1]
pm: Usual core and postural
Sunday Mar 2, 2008 #
Running (Terrain running) 1:09:36 [4] 11.2 km (6:13 / km) +360m 5:21 / km
am: Yet another terrain run at South Ledge. Didn't feel so good today and wasn't really motivated. Struggling right from the start so I opted out of the off-map mountain excursion I did last time. Didn't need any convincing when the quads and hammies started complaining.
Nearly tripped a couple of times on the way out to the turn around point, but saved the best for last. Stacked it on a ditch right near the end when I was crossing the road. Cool. One moment I was about to execute a big hurdle over the ditch and the next I was crashing into the ditch and ploughing into the ground on the other side. The old stick-between-the-feet trick. Got a really nice lump on my left shin now.
Had to work pretty hard in the 2nd half. Still ... managed my fastest time for this run :-)
Nearly tripped a couple of times on the way out to the turn around point, but saved the best for last. Stacked it on a ditch right near the end when I was crossing the road. Cool. One moment I was about to execute a big hurdle over the ditch and the next I was crashing into the ditch and ploughing into the ground on the other side. The old stick-between-the-feet trick. Got a really nice lump on my left shin now.
Had to work pretty hard in the 2nd half. Still ... managed my fastest time for this run :-)
Saturday Mar 1, 2008 #
Running 58:39 [3] 12.7 km (4:37 / km)
am: Kings Pk 13. Cloudy and humid this morning. Sweated heaps. Took it a bit easy in the first 4k or so, and then the hip started complaining and I started thinking about pulling the plug. Decided at this point that I'd pick up the pace and run properly. After that the hip was OK :-) Sometimes it's just no good piddling about trying to go slow.
Gym 46:00 [2]
weight:72.4kg
md: Gym session at Fuller Fitness. Left out a couple of the exercises (most of the glute stuff). The music was pumping a bit more today.
Spinning 26:00 [3]
max:143
md: Cycling in the salty rain at Fuller F.
Note
pm: Another session for the hips - tennis ball and lots of stretching