Training Log Archive: heyUIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Running 31:45 [3] 6.1 km (5:12 / km)
am: Recovery run in Kings Pk. Felt alright after a sluggish start.
The Law Walk has been reopened after the fire. Means that I'm only ignoring the track closed signs in two places instead of three :-) In true Kings Park form, those signs will probably remain for months even though there's nothing unsafe about the tracks and no maintenance is likely to happen in my lifetime.
The Law Walk has been reopened after the fire. Means that I'm only ignoring the track closed signs in two places instead of three :-) In true Kings Park form, those signs will probably remain for months even though there's nothing unsafe about the tracks and no maintenance is likely to happen in my lifetime.
Gym 55:00 [2]
weight:77.2kg
md: Usual gym at SportsMed Subi. Gym was almost deserted today.
Friday Jan 30, 2009 #
Running warm up/down 18:38 [3] 3.8 km (4:54 / km)
am: through Kings Pk to Hale oval for an interval session.
Running intervals 34:05 [4] 7.5 km (4:33 / km)
am: Last week's interval session went so well I was keen to do another one. Aiming for 8 x 500 this week. A bit sluggish on the first one (maybe because I didn't sleep that well last night and still wasn't properly warmed up when I started). Went well after that. Bit faster than last week too. Took the recovery after the 7th rep fairly slowly while I girded myself for the last effort. No problem maintaining the pace to the end though.
One pleasing aspect was that I was under 3:30/km pace for a couple of the reps. That sort of speed would have been out of the question 18 months ago.
effort, recovery
1:50.6, 2:38
1:46.8, 2:46
1:46.4, 2:40
1:44.5, 2:47
1:44.8, 2:48
1:45.8, 2:52
1:45.8, 3:21
1:45.1
One pleasing aspect was that I was under 3:30/km pace for a couple of the reps. That sort of speed would have been out of the question 18 months ago.
effort, recovery
1:50.6, 2:38
1:46.8, 2:46
1:46.4, 2:40
1:44.5, 2:47
1:44.8, 2:48
1:45.8, 2:52
1:45.8, 3:21
1:45.1
Running warm up/down 9:56 [3] 1.7 km (5:51 / km)
am: Run home afterwards. Felt Ok, no worse than normal after a 60 min run. Will see how I feel tomorrow.
Core stability 39:00 [1]
pm: Full round of exercises. Worked up a sweat.
Thursday Jan 29, 2009 #
Running 51:03 [3] 10.8 km (4:44 / km)
am: Through Shenton and around Kings Pk via all the burnt out sections of the park :-)
Gym 53:00 [2]
weight:76.5kg
pm: Usual gym session. Usual venue.
Saw a chap at the gym tonight who looks suspiciously like Brian Burke. His name is also Brian Burke (I checked on the sign-in sheet). Hmmm...
Saw a chap at the gym tonight who looks suspiciously like Brian Burke. His name is also Brian Burke (I checked on the sign-in sheet). Hmmm...
C • BB 2
Wednesday Jan 28, 2009 #
Running 40:28 [3] 8.5 km (4:46 / km)
am: Through Shenton and around Kings Pk.
Spinning 34:00 [2]
pm: Turning the pedals
Tuesday Jan 27, 2009 #
Running warm up/down 17:17 [3] 3.5 km (4:56 / km)
am: Run through Kings Pk to the Kokoda track for a hill session. Various aches and pains this morning. Rest days are definitely no good for you.
Running hills 21:16 [4] 1.82 km (11:41 / km)
am: Hill reps on the Kokoda. Was planning to do 8 reps today but I wimped out. Everything was going fine until the sixth rep, which was a lot harder than I would have liked. I was history after the seventh (actually, was history after about 3/4 of the 7th).
Hopefully using the quads more. I noticed that I'm starting to bound up the steep pinch near the top instead of dragging myself up (suggesting more quad and less hammy).
down, up
96, 80
103, 78
106, 76
103, 76
103, 76
108, 77
109, 78
ave. 77.7
Hopefully using the quads more. I noticed that I'm starting to bound up the steep pinch near the top instead of dragging myself up (suggesting more quad and less hammy).
down, up
96, 80
103, 78
106, 76
103, 76
103, 76
108, 77
109, 78
ave. 77.7
Running warm up/down 16:01 [3] 3.0 km (5:20 / km)
am: Run home through the park.
Gym 54:00 [2]
weight:77kg
pm: Stock standard gym session at SportsMed Subi
Monday Jan 26, 2009 #
Note
(rest day)
Did absolutely nothing today (well, no significant physical activity)
Sunday Jan 25, 2009 #
Running 2:00:17 [3] 22.7 km (5:18 / km)
am: Fairly leisurely long run through Shenton, Kings Pk, UWA, and along the river to the Flying Squadron yacht club, where I followed the course from last weekend's race, up the hill to Birdwood Pde and along the road for a bit, before returning to the river for the long drag back to Kings Pk. Ran through every bit of shade along the river as it was starting to get a smidgin warm by this stage. Also starting to feel a little tired and there was a fair way to go to crack 2 hrs. Meandered up through Kings park trying to get as much extra distance as possible without looping or doubling back: Forest Dr, Lovekin Dr, The Broadwalk, Botanic gardens, Kokoda track, down the Kokoda, around the bottom of the scarp, up Jacob's Ladder (fighting past the masses of wannabes and poseurs), and then wandered down through the park, before returning home via Shenton Pk. In the end, I finished pretty well and probably could have carried on a bit farther :-)
The left ankle seems to appreciate the more relaxed tempo. It started to hurt at about 74min, going down the Kokoda track, but came good after some stretching and manipulation at the bottom of the hill. Started to become sore again in the last 10min. Didn't affect my running though. I felt a lot better immediately after the run than I have after many of the long runs last year. Probably should try to run them at an easier pace - especially if it means that I can do more of them.
The left ankle seems to appreciate the more relaxed tempo. It started to hurt at about 74min, going down the Kokoda track, but came good after some stretching and manipulation at the bottom of the hill. Started to become sore again in the last 10min. Didn't affect my running though. I felt a lot better immediately after the run than I have after many of the long runs last year. Probably should try to run them at an easier pace - especially if it means that I can do more of them.
Saturday Jan 24, 2009 #
Running 32:35 [3] 6.1 km (5:20 / km)
am: Recovery run in Kings Pk. Needed it this morning. Felt very flat. Not sore at all but the legs had no energy. Yesterday's intervals were obviously harder than I thought.
Gym 34:00 [2]
weight:77.6kg
md: At SportsMed Subi. A bit late to the gym, then I got interrupted ten minutes before closing, so I called it quits. I wasn't going to be able to finish anyway.
Friday Jan 23, 2009 #
Running warm up/down 19:09 [3] 3.8 km (5:02 / km)
am: Warm up through Kings Pk for an interval session on Hale.
Running intervals 28:44 [4] 6.5 km (4:25 / km)
am: Intervals on Hale. 500m efforts with a 500m recovery. The original plan was to run some intervals at 3:40/km pace, a speed I have trouble maintaining for more than 1k in a race, and run as many as I could, up to max of 6. The longish recovery would help to make sure that I could maintain the pace. In the end I ran much faster than I was expecting and had no trouble maintaining the speed for 6 reps. Slightly nauseous after the 6th one but still going well so I thought I'll just do the recovery very slowly and try a 7th. Slightly nauseous again after the 7th so the intensity was just about right. Probably could have run an 8th but I'll save that for the next session. Hopefully after a few sessions like this I'll be able to improve on my 5k times.
effort, recovery
1:47.3, 2:31
1:46.5, 2:35
1:46.4, 2:41
1:46.8, 2:41
1:45.6, 2:48
1:46.0, 2:59
1:46.6
effort, recovery
1:47.3, 2:31
1:46.5, 2:35
1:46.4, 2:41
1:46.8, 2:41
1:45.6, 2:48
1:46.0, 2:59
1:46.6
Running warm up/down 10:16 [3] 2.0 km (5:08 / km)
am: Slow run home through the park.
Core stability 38:00 [1]
pm: Almost a full session of this stuff
Thursday Jan 22, 2009 #
Running 51:08 [3] 10.8 km (4:44 / km)
am: The usual run through Shenton and around Kings Pk. Through the burnt out area again. They've opened the road but kept the tracks closed. I figure if it's safe enough to run on the road then it's safe enough to run on the tracks. The only problem is the destruction wreaked by the fire fighting boys and their so-called fire 'appliances' (every time I hear or read this sort of thing in the media I can't help but think of toasters and sandwich makers - whatever happened to ordinary old fire trucks and fire engines?). Most of the sandy tracks are badly chewed up and not much fun to run on.
Gym 56:00 [2]
weight:76.4kg
pm: At SportsMed Subi
Wednesday Jan 21, 2009 #
Running 40:36 [3] 8.5 km (4:47 / km)
am: Through Shenton and around King Pk. Ran my normal route even though it goes through the closed-off part of the park. Started going the usual way to see how far I could go before I reached a barricade, mainly because I wanted to find out exactly what tracks were affected and what alternative routes I could use. When I got to the 'track closed' signs I met a runner coming along the closed track who told me that he'd run all the way through and that there was no problem. that was good enough for me, so I ended up running the usual route and discovered that a large part of the lower Law Walk Return was untouched by the fire. Good!
Core stability 39:00 [1]
pm: The usual
Tuesday Jan 20, 2009 #
Running warm up/down 16:59 [3] 3.4 km (5:00 / km)
am: Through Kings Pk to the Kokoda track. Different, and slightly shorter, route to the track to avoid the burnt out parts of the park.
Running hills 21:25 [4] 1.82 km (11:46 / km)
am: Hill reps on the Kokoda track. Nice cool morning with a light SE breeze. Perfect conditions for a summer morning. Ran them a little bit stronger than last week and even went faster than intended in the middle stages. Looks like 8 reps next week.
down, up
96, 79
105, 76
107, 77
106, 75
108, 75
112, 76
111, 75
ave. 76.8
down, up
96, 79
105, 76
107, 77
106, 75
108, 75
112, 76
111, 75
ave. 76.8
Running warm up/down 15:47 [3] 3.0 km (5:16 / km)
am: Back home through the park. Legs like jelly for the first 500m but recovered fairly quickly after that.
Gym 54:00 [2]
weight:77.2kg
pm: The usual stuff at SportsMed Subi. The single squats were hard going tonight. Obviously the hill session this morning was harder on the quads than I thought at the time. Maybe I won't do 8 reps next week.
Monday Jan 19, 2009 #
Running 30:11 [3] 6.0 km (5:02 / km)
am: Recovery run in KIngs Pk. Probably could have done something longer. No sign of soreness after the race but I thought I'd stick with a recovery run anyway. Couldn't do my normal run because of the closure of part of the park after the fire.
Spinning 35:00 [2]
pm: NWR
Sunday Jan 18, 2009 #
Running race 19:04 [5] 5.0 km (3:49 / km)
am: WA Marathon Club Ex-Christchurch 5k race. Overcast sultry morning. Wasn't really motivated for this one but I thought it's something I should do anyway (good for the athletic soul and that sort of thing). Unfortunately, the result was relatively ordinary :-( Despite putting in my best, most seriously fastest start ever, and almost siezing up in the process I was left for dead by a gaggle of small kids, overweight housewives, grandads with walking sticks, people pushing prams etc. etc. (at least that's how it felt). 3:39 for the first km into a headwind with lactic acid building up and I had people cruising past me like I was out for a jog. Most of them were doing the 12k course - are they crazy or what?? (in the end there certainly weren't too many of them under 48min). Finally reeled in the last of the kids after the steepish hill at about 1.5k and then settled into a battle for third place (which I duly lost after fading in the last km). In future will have have to either (1) give up any thought of running the 'sprints' and just stick to the longer races, or (2) do a bit of speed training so I can cope a bit better with the faster pace.
The result is probably on par with the other 5ks I've run in recent times (18:57 in Nov, 18:53 in June) taking into account the wind, warmish conditions, and that nasty little hill, which although only short, is quite steep and certainly took the wind out of my sails. Worth at least 10sec all together.
Splits
3:39
3:57
3:48
7:39.9 missed the last split
The result is probably on par with the other 5ks I've run in recent times (18:57 in Nov, 18:53 in June) taking into account the wind, warmish conditions, and that nasty little hill, which although only short, is quite steep and certainly took the wind out of my sails. Worth at least 10sec all together.
Splits
3:39
3:57
3:48
7:39.9 missed the last split
Running warm up/down 23:00 [2] 3.6 km (6:23 / km)
am: 11min of jogging before the race, plus some run-throughs. 12 min slow jog afterwards.
Saturday Jan 17, 2009 #
Running 41:18 [3] 8.0 km (5:10 / km)
am: Shortish run in Kings Pk to survey the damage after yesterday's fire. Mostly confined to the southwest corner and the scarp. Didn't get to see the law walk return, but I suspect it will be toast. Pity, because it was one of the nicest parts to run in the entire park. Fortunately the Kokoda track was spared. I'd hate to be running hill reps on a blackened slope with ash blowing around.
Gym 53:00 [2]
weight:77.2kg
md: At SportsMed Subi
Friday Jan 16, 2009 #
Running 30:54 [3] 6.0 km (5:09 / km)
am: A relatively short easy run in Kings Pk.
Kept my eye on the big billowing cloud of smoke coming from the fire near the west end of the park and made sure I stayed on the upwind side. I hope they eventually catch the dickhead responsible. It's probably the same person who lit the fire in the northeast corner of the park several weeks ago.
Kept my eye on the big billowing cloud of smoke coming from the fire near the west end of the park and made sure I stayed on the upwind side. I hope they eventually catch the dickhead responsible. It's probably the same person who lit the fire in the northeast corner of the park several weeks ago.
Thursday Jan 15, 2009 #
Running 57:39 [3] 12.1 km (4:46 / km)
am: 12k run through Shenton and around Kings Pk. Felt pretty good this morning, running strongly etc ... until the old left ankle problem flared up at the 50 min mark.
Gym 53:00 [2]
weight:76kg
pm: The usual. At SportsMed Subi. Making good progress on glute strength. Might be ready to step up the weights soon.
Wednesday Jan 14, 2009 #
Running 40:25 [3] 8.5 km (4:45 / km)
am: Through Shenton and around Kings Pk
Core stability 39:00 [1]
pm: A full round. Pretty heroic.
Tuesday Jan 13, 2009 #
Running warm up/down 18:56 [3] 3.8 km (4:59 / km)
am: Through Kings Park to the Kokoda track for a hill session. Didn't really feel like it this morning. I would have preferred to sleep in a bit
Running hills 21:38 [4] 1.82 km (11:53 / km)
am: Hill reps on the Kokoda. Down and up x 7. Nice and cool this morning but unfortunately there were quite a lot of people doing the climb (and getting in the way).
down, up
99, 77
106, 78
104, 79
107, 79
119, 79
102, 79
108, 77
ave. 78.6
down, up
99, 77
106, 78
104, 79
107, 79
119, 79
102, 79
108, 77
ave. 78.6
Running warm up/down 15:49 [3] 3.0 km (5:16 / km)
am: The run home. Not quite as stuffed in the quads as usual and felt better than average on the way home.
Gym 54:00 [2]
weight:77.3kg
pm: The usual stuff at SportsMed Subi.
Monday Jan 12, 2009 #
Running 40:31 [3] 8.5 km (4:46 / km)
am: Through Shenton and around Kings Pk. Had trouble getting out there this morning after a poor quality sleep last night. Was just a touch warm and uncomfortable in the house after a squillion consecutive days over 32.
Spinning 32:00 [2]
pm:
Sunday Jan 11, 2009 #
Running 1:26:01 [2] 12.0 km (7:10 / km)
am: Fairly leisurely run through Shenton, Kings Pk, and UWA. Ran around the river back to KP and then did a bit of a loop in KP before heading home. Distance approx. The pace was pretty easy but I was surprised to see how long it took for such a short run. Maybe did more distance in UWA than I thought.
Left ankle/foot was well behaved.
Left ankle/foot was well behaved.
Core stability 39:00 [1]
pm: Finally got motivated to do a full round of core and postural exercises.
Saturday Jan 10, 2009 #
Running 31:51 [3] 6.1 km (5:13 / km)
am: Recovery run in Kings Pk.
Gym 55:00 [2]
weight:77kg
md: At SportsMed Subi. Horribly warm and humid in the gym today. uurrkkk. I think they either turn off the cooling and just leave the fan running or have it set at some horribly uncomfortable temperature. It was a sweat fest.
Friday Jan 9, 2009 #
Running warm up/down 16:42 [3] 3.3 km (5:04 / km)
am: In Kings Pk. Crossed paths with someone who looked a lot like Jim Langford
Running 24:36 [4] 6.1 km (4:02 / km)
am: Time trial on the 6k CC course. Felt sluggish this morning and was well behind target for running 24:00. Didn't feel that it was that hard but the legs clearly didn't want to go any faster. Still, the second half was faster than last time.
2.6k (zamia) 9:54 - target is 9:40!
3.2k 12:40
4.2k 17:07
5.1k 20:31
6.1k 24:36
2.6k (zamia) 9:54 - target is 9:40!
3.2k 12:40
4.2k 17:07
5.1k 20:31
6.1k 24:36
Running 12:17 [3] 2.4 km (5:07 / km)
am: Run home afterwards
Thursday Jan 8, 2009 #
Running 57:51 [3] 12.1 km (4:47 / km)
am: 12k circuit through Shenton and around Kings Pk. I think I'll probably run this circuit fairly often. The last couple of km is shadier than the 11k circuit and avoids just about all the paved footpaths. And it's longer too.
Note
A bit tight in the quads since Tues.
Gym 54:00 [2]
weight:76.5kg
pm: At SportsMed Subi. Sweated heaps.
Wednesday Jan 7, 2009 #
Running 41:21 [3] 8.5 km (4:52 / km)
am: Through Shenton and around Kings Pk.
Core stability 15:00 [1]
pm: A token effort. Well, started doing the usual, got interupted and didn't get back to it.
Tuesday Jan 6, 2009 #
Running warm up/down 18:49 [3] 3.8 km (4:57 / km)
am: Through KP to the Kokoda track
Running hills 21:19 [4] 1.82 km (11:43 / km)
am: Hill reps on the Kokoda track. Down and up x 7. The first one was faster than planned. Same for the second one. Had to maintain it then for the rest of the session :-)
down, up
95, 78
104, 76
101, 76
103, 76
110, 76
112, 76
111, 77
ave. 76.9
Quite a few people on the track this morning. Most of them just did it once (walking), but there was one chap running reps.
down, up
95, 78
104, 76
101, 76
103, 76
110, 76
112, 76
111, 77
ave. 76.9
Quite a few people on the track this morning. Most of them just did it once (walking), but there was one chap running reps.
Running warm up/down 16:27 [3] 3.0 km (5:29 / km)
am: Run home through the park. Shuffling at first
Gym 56:00 [2]
weight:77.3kg
pm: At SportsMed Subi.
Monday Jan 5, 2009 #
Spinning 31:00 [2]
pm: First half just flew by, but last half took an eternity. This stuff is boring.
Sunday Jan 4, 2009 #
Running 1:49:17 [3] 21.8 km (5:01 / km)
am: Long run in Kings Pk. Nice cool(ish) morning for a run although it got a bit warm towards the end. Two circuits of the park. Started to feel tired fairly early in the run (after 50min) and the left ankle started to complain about the same time. I haven't struggled like this on the longer runs for a while now - maybe didn't eat enough yesterday. Kept going but the last 20-30 min was a bit of a plod. The good thing is that the ankle didn't get much worse, the right glutes sort of behaved themselves, and I probably could have gone on (slowly) for a bit longer. Felt like crap afterwards, even after eating half a pack of sours.
Saturday Jan 3, 2009 #
Running 32:05 [3] 6.1 km (5:16 / km)
am: Recovery run in KP
Gym 56:00 [2]
weight:76.9kg
md: At SportsMed Subi. Very warm and humid. Made for an unpleasant sweaty time.
Note
Right glutes played up a bit during the morning run. They had been pretty good for the last week or so. Probably tight after the time trial yesterday. The last time they starting being a problem was in the aftermath of the Deepwater Pt race. Maybe faster pace and increased stride length = harder work for glute min and med.
Friday Jan 2, 2009 #
Running warm up/down 20:40 [3] 4.2 km (4:55 / km)
am: Warm up in Kings Pk. Was going to do a time trial on my 6k CC course but changed the plan at the last minute when I noticed that the park staff were doing some work on one part of the course which would have forced me make a deviation. Ran over to Hale oval instead
Running 15:10 [4] 3.97 km (3:49 / km)
am: 4k time trial on Hale. Hard work trying to run this fast by yourself ;p
Started out with the aim of running hard (sub 3:50) for 3 or 4 k depending on how I felt. First k was comfortable. The 2nd k was hard but the split was good so I started toying with the idea of pushing on to 5k. Gave up on that idea during the 3rd k when it started to get a lot harder. Struggled on the last k and had to work reasonably hard but was able to maintain the pace OK. Should have pushed on to 5k though. I probably would have been able to make it without dying too badly. Next time
** Measured the Hale loop at 496m using the high-res orthophotos at work. So the run was about 32m short.
Started out with the aim of running hard (sub 3:50) for 3 or 4 k depending on how I felt. First k was comfortable. The 2nd k was hard but the split was good so I started toying with the idea of pushing on to 5k. Gave up on that idea during the 3rd k when it started to get a lot harder. Struggled on the last k and had to work reasonably hard but was able to maintain the pace OK. Should have pushed on to 5k though. I probably would have been able to make it without dying too badly. Next time
** Measured the Hale loop at 496m using the high-res orthophotos at work. So the run was about 32m short.
Running warm up/down 8:43 [3] 1.7 km (5:08 / km)
am: Run home afterwards. Time includes a bubbler stop
Thursday Jan 1, 2009 #
Running 58:19 [3] 12.1 km (4:49 / km)
am: Through Shenton and around Kings Pk. Usual 11k run with an added loop in the middle and a deviation near the end to bring the distance up to 12k.
Core stability 38:00 [1]
pm: Usual stuff