Training Archive: heyUIn the 31 days ending 2008-05-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | H | F | S | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Running 58:31 [3]12.7 km (4:36 / km) | |
| am: Standard 13 in Kings Pk. Felt pretty good for about 30min and then started labouring. There was quite a noticable change - one minute doing it easy, the next feeling heavy and slow :-( | ||
| Gym 1:01:00 [2] | |
| weight:75.8kg | ||
| md: Usual gym at SportsMed Subi. | ||
Friday May 30 | ||
| Running 39:10 [3]8.7 km (4:30 / km) | |
| am: Run in Kings Pk with a 3.3k time trial section in 12:46. Felt Ok at the start but began to feel slightly lethargic after a few k. The time trial part wasn't too bad but I just didn't feel motivated to go beyond a few km. I wasn't working particularly hard but couldn't have maintained the effort much farther. Possibly still feeling the effects of Sunday's race and fighting off some illness. | ||
| Spinning 31:00 [2] | |
| pm: NWR | ||
Thursday May 29 | ||
| Note | |
| Not feeling that flash - couldn't be bothered running this morning. Haven't been feeling 100% for a while now, like I've been carrying some low-grade infection. Quite a lot of people at work have been sick, so I wouldn't be surprised if I've caught something. | ||
| Gym 58:00 [2] | |
| weight:75.3kg | ||
| pm: Usual gym. Felt pretty good in the gym. No problems with doing anything where the intensity is not too high. | ||
Wednesday May 28 | ||
| Running 47:08 [3]10.2 km (4:37 / km) | |
| am: Through Shenton and around Kings Pk. Fairly warm and humid this morning. Sweated a few bucketloads. Still a little bit sore but improving. | ||
Tuesday May 27 | ||
| Running 36:56 [3]7.8 km (4:44 / km) | |
| am: Another recovery run. Kings Pk again. This time the quads felt very heavy :-( | ||
| Core stability 40:00 [1] | |
| pm: Core and postural | ||
Monday May 26 | ||
| Running 30:18 [3]6.5 km (4:40 / km) | |
| am: Recovery run in Kings Pk. A little bit sore in the calves and left hammies but otherwise pretty good. Much better than I was after the Bridges fun run so obviously I didn't run hard enough yesterday. | ||
| Gym 58:00 [2] | |
| weight:76.7kg | ||
| pm: Usual gym. Ballooning something shocking ... must be all the lead I ate at lunchtime | ||
Sunday May 25 | ||
| Event: Challenge Fun Run | ||
| Running race 39:28 [5]10 km (3:57 / km) vdot: 52.8 | |
| am: Challenge 'Fun' run. Nice damp overcast morning for a bit of self-inflicted pain :-) I thought I would run this one a bit more conservatively in the first few k and hopefully finish much more strongly than I did in the Bridges. Didn't quite work out that way. First k was faster than I did in the Bridges (3:42 compared to 3:44), yet still had a horde of kids and women in front of me at the 1k mark. As it turns out, they were nearly all doing the 3k run, but it was slightly disconcerting that there were so many of them ahead of me. At this point I thought even though it seems like half the field is in front of me I've got to ease up a bit or I'm not gonna finish. Predictably, I eased up a bit too much and the next 2kms were then slower than I wanted. Got passed by a steady stream of people in this part of the race. Then went through a bad patch between 3 and 5k and thought a few times about pulling out. Kept plugging away though and eventually, after the hill at about 5.5k I started to feel a bit better. Felt even better when I started reeling in some of the guys who passed me around 3k. Didn't have much left at the end but did manage to run at a very even pace for the last 4km and finished just behind Jim Langford.
Splits: 3:42, 3:58, 3:58, 3:52 (some downhill), 4:02, 4:11 (an uphill section), 3:56, 3:57, 3:54, 3:55 | ||
| Running warm up/down 21:00 [2]4 km (5:15 / km) | |
| warm up/down for the race distance approx | ||
Saturday May 24 | ||
| Running 39:40 [3]8.5 km (4:40 / km) | |
| am: Fairly cruisey run in Kings Pk | ||
| Gym 1:00:00 [2] | |
| weight:76kg | ||
| md: Complete gym session. At SportsMed Subi. | ||
Friday May 23 | ||
| Running 59:00 [3]12.7 km (4:39 / km) | |
| am: Steady run in Kings Pk with 4x1min tempo efforts in the last 5k | ||
| Core stability 40:00 [1] | |
| pm: Same old core and postural | ||
Thursday May 22 | ||
| Running 39:37 [3]8.5 km (4:40 / km) | |
| am: Another recovery run. A bit quicker today. Nice overcast morning and the park was virtually deserted. Perfect. Funny what a few drops of rain can do to keep the punters inside. | ||
| Gym 53:00 [2] | |
| weight:75.5kg | ||
| pm: Usual gym | ||
Wednesday May 21 | ||
| Running 30:47 [3]6.5 km (4:44 / km) | |
| am: Recovery run in Kings Pk. No real problems after yesterday's long run. Good! | ||
| Core stability 40:00 [1] | |
| pm: Core and postural | ||
| Note | |
| 20 mins climbing around in the ceiling cavity stocking up the take-away food supplies. Maybe I should log this as training. | ||
Tuesday May 20 | ||
| Running 1:59:42 [3]24.4 km (4:54 / km) | |
| am: Finally got around to doing the long run I was supposed to do on Sunday. Two circuits (14k and 10k) of Kings Pk. As usual, started feeling pretty damn tired after about 90 mins. Not shattered at the end but didn't wanna do any more. I could have run around the block to top 2hrs but it seemed a bit pointless (once upon a time there was no way I would have stopped just short of 2hrs). Had a short nap afterwards before heading off to work :-)
Had a brief nocturnal visit last night. Didn't last long. The visitor was last heard scurrying down a downpipe (probably off in search of water after scoffing some more rat bait) | ||
Monday May 19 | ||
| Running 31:27 [3]6.7 km (4:42 / km) | |
| am: Minimal run. I thought about doing something longer but ditched that plan when I got woken up during the night by the noise from a humungous animal in the ceiling cavity. Didn't sleep very well after that. Hopefully, whatever it was it ate enough of the rat baits that are up there from the last time we had some uninvited guests. | ||
| Gym 57:00 [2] | |
| weight:75.7kg | ||
| pm: Usual gym at SportsMed Subi | ||
Sunday May 18 | ||
| Running 38:47 [3]8 km (4:51 / km) | |
| am: Jog in Kings Pk. Was planning to do a long run but I really didn't feel like it today. In fact struggled to find the motivation to run at all. | ||
Saturday May 17 | ||
| Running 40:28 [3]8.5 km (4:46 / km) | |
| am: Steady run in Kings Pk. Tried to take it a bit easier in the first few k. Ended up running at the normal speed. | ||
| Gym 1:01:00 [2] | |
| weight:76.3kg | ||
| am: Usual gym at SportsMed Subi
VMO activation exercises gym ball work single-leg squats with 7kg dumbells: 3 x 10 each side pec dec: 1 x 15@35kg, 2 x 15@40kg lat pulldown: 1 x 15@40kg, 2 x 15@45kg seated row: 1 x 15@40kg, 2 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 1 x 10@110kg, 2 x 10@120kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@15kg to side leg extension (single leg): 2 x 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 1 x 20@3kg, 2 x 20@4kg each side no step downs weight is ballooning again, looks like I'll have to do something about it (again) | ||
Friday May 16 | ||
| Running warm up/down 16:40 [3]3.5 km (4:46 / km) | |
| am: Warm up up for another tilt at my 6k time trial course | ||
| Running 25:00 [4]6.2 km (4:02 / km) | |
| am: Time trial. Felt a little bit lethargic again this morning. A touch slow in the first couple of k. Worked hard in the second half and got some reasonable splits, but the legs really weren't keen and I had to push them hard. I still had a chance to break 25 and tried to grind it out in the last few hundred metres but just missed (25:00.8)
3.3k 12:47 (10-15 sec slower than usual) 4.3k 17:13 missed the split at 5.2k (about 20:53) | ||
| Running warm up/down 11:44 [3]2.3 km (5:06 / km) | |
| run home | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. On a Friday evening too! | ||
Thursday May 15 | ||
| Running 50:05 [3]11 km (4:33 / km) | |
| am: Slightly longer loop through Shenton and Kings Pk. Struggled a little bit. Haven't had much zip for the last 1.5 weeks | ||
| Gym 1:00:00 [2] | |
| weight:75.5kg | ||
| pm: Usual gym. At SportsMed Subi | ||
Wednesday May 14 | ||
| Running 47:34 [3]10.2 km (4:40 / km) | |
| am: A loop through Shenton and around Kings Pk. Yes, the rest day did cause things to tighten up. Took several ks to get the right butt to warm up | ||
| Note | |
| Massage at lunchtime. Horribly tight and sore in left VMO and left piriformis. Probably from Sunday and would explain why the left adductors fell in a heap. | ||
| Core stability 42:00 [1] | |
| pm: old core and postural stuff. Haven't done it for a week so it was about time. | ||
Tuesday May 13 | ||
| Spinning 30:00 [2] | |
| pm: No run this morning so I compensated with a little touch of mental torture. | ||
Monday May 12 | ||
| Running 32:47 [3]6.7 km (4:54 / km) | |
| am: Recovery run in Kings Pk. Sore in the left adductors. Left hip flexors are a little sore as well. Generally falling apart. I think a rest day is in order. | ||
| C • rest 1 | ||
| Gym 57:00 [2] | |
| weight:75.6kg | ||
| pm: Usual gym. Did a full blown, all squatting, all step-downing session. | ||
Sunday May 11 | ||
| Running (Terrain running) 1:24:44 [4]12.4 km (6:50 / km) | |
| am: At South Ledge (again). Nice wet foggy morning at the weir. Lots of dewey spidery webs everywhere and the forest was dripping wet. Made for heavy going though.
Hard work this morning. I started to struggle before the halfway point and decided to leave out the off-map section where I try and run up the humungous hill off the northwest corner of the map. However, when I got to the turn off I suddenly decided that I really needed to harden up so I did the off-map bit anyway. Paid for it at the end - left adductors were having a meltdown in the last 10-15min. | ||
Saturday May 10 | ||
| Orienteering race 21:07 [4]3.2 km (6:36 / km) | |
| pm: WA sprint champs at Hale school. Worse than usual effort in a sprint race and missed no. 14 (went from 13 to 15 without noticing) ... crap. Couldn't really run flat out anyway because I couldn't read the map at that speed. There's something about having a map filled with a lot of colour that makes it very hard to read on the run, especially with lots of buildings. Don't have quite the same problem with bush orienteering maps because they mostly have detail on a white or light green background, which is so much easier to read. Think I'll forget about sprint races in future. | ||
| Running warm up/down 15:00 [2] | |
| pm: About 6 min running around the oval before the race, and a 9 min run after | ||
Friday May 9 | ||
| Running 29:40 [3]6 km (4:57 / km) | |
| am: Easy stroll in Kings Pk. Distance approx | ||
| Gym 51:00 [2] | |
| weight:75.3kg | ||
| pm: Usual gym. Skimped a bit on the squats and step-downs :-) | ||
Thursday May 8 | ||
| Running warm up/down 16:37 [3]3.5 km (4:45 / km) | |
| am: Warm up for a cross country time trial. Didn't sleep that well so a bit slow to get going this morning. | ||
| Running 24:57 [4]6.2 km (4:01 / km) | |
| am: Time trial on Kings Pk 6k course. A bit sluggish in the first few k and lacking a little bit of drive at the end. Having to make one detour didn't help (prob cost 3-4 sec). Not too bad considering that I've been feeling slightly lethargic in the last few days.
3.3 12:42 ? forgot to take this split 4.3 17:05 5.2 20:47 | ||
| Running warm up/down 11:49 [3]2.3 km (5:08 / km) | |
| Struggle home. | ||
| Spinning 30:00 [3] | |
| pm: Hard work tonight | ||
Wednesday May 7 | ||
| Running 51:03 [3]11 km (4:38 / km) | |
| am: A lazy morning - got up late and had to force myself out the door. Did the old loop through Shenton Pk and around Kings Pk. | ||
| Note | |
| Finally got a reassessment of my quads and hammies after 6 months. Looks like all the work in the gym and the excruciatingly boring spinning has paid off because the left quads are now a little bit stronger than the right after being more than 10% understrength 6 months ago (and nearly 20% down on peak torque). Interestingly, the hammies have again gained in strength, matching the quads, even though I'm not doing any specific strengthening work on them. Also, funny that the right quad should be slightly down on peak torque compared to last time (probably not significant though). I'm also slightly faster to peak torque on all muscle groups. What does it mean for orienteering ? probably not that much :-)) except that my left knee is no longer a problem. However, I did notice that I had the fastest split on several legs at malmalling.
RQ RH LQ LH % change compared to last time in parentheses ave torque 69.8 (+10.5) 76.4 (+21.0) 73.6 (+33.1) 61.9 (+33.1) (NM) peak torque 136.3 (-4.0) 147.8 (+4.6) 146.8 (+28.3) 137.4 (+20.8) (NM) total work 229.5 (+7.2) 216.8 (+18.2) 235.6 (+24.8) 191.8 (+45.3) (J) The next phase will be some hill reps, most likely on the Kokoda track (the one in Kings Pk, not PNG). I'll probably have to allow about 6 months to really see the benefits. | ||
| Core stability 37:00 [1] | |
| pm: Core and postural (minus one of the exercises) | ||
Tuesday May 6 | ||
| Running 47:06 [3]10.2 km (4:37 / km) | |
| am: Just a steady run. Felt like going a bit harder but held myself back a bit. Don't want to leave it all on the training track before Sat :-)
Another top morning for running! | ||
| C • South Ledge? 2 | ||
| Gym 47:00 [2] | |
| weight:74.7kg | ||
| pm: Shortened gym session. No squats or step-downs. | ||
Monday May 5 | ||
| Running 31:26 [3]6.5 km (4:50 / km) | |
| am: Recovery run in Kings Pk. | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||
Sunday May 4 | ||
| Running 2:03:23 [3]25.3 km (4:53 / km) | |
| am: Long run in Kings Pk. A 14k loop followed by an 11k loop. Got rather tired in the last half hour as usual.
Another top morning for running - cool, sunny, almost no wind and a little bit of early morning mist lingering over the city. Lots of people out walking or cycling (definitely won't see them once the rainy weather returns :-)). Jacob's ladder would have been packed. | ||
| C • Top day for O 1 | ||
Saturday May 3 | ||
| Running 46:37 [3]10.2 km (4:34 / km) | |
| am: Usual circuit through Shenton Pk and around Kings Pk. A little bit cold at first but very pleasant once the sun came up! | ||
| Gym 47:00 [2] | |
| weight:75.2kg | ||
| pm: Usual gym minus the clamshells and step-downs | ||
Friday May 2 | ||
| Running 29:40 [3]6.4 km (4:38 / km) | |
| am: Recovery run in Kings Pk. Under 30 again despite starting slowly. hmmm... | ||
| Spinning 28:00 [2] | |
| pm: Another big effort. I'm making steady progress on this :-) | ||
Thursday May 1 | ||
| Running warm up/down 16:28 [3]3.5 km (4:42 / km) | |
| am: warm up for 6k XC time trial | ||
| Running 24:46 [4]6.2 km (4:00 / km) | |
| am: Time trial on Kings Pk 6k XC course. Almost identical to last week. Tried to go a little bit slower in the first few k in the hope that I would be able to finish off more strongly. It sort of worked, but I was only marginally faster in the second half than last week
3.3 12:33 4.3 16:59 <--- still hard work in this k (the make or break part) 5.2 20:40 6.2 24:46 | ||
| Running warm up/down 11:32 [3]2.3 km (5:01 / km) | |
| Run home after | ||
| Gym 53:00 [2] | |
| weight:74.8kg | ||
| pm: Usual gym. No step-downs. Some days you feel good and everything is easy. Today wasn't one of them :-) Got it done though | ||