Sunday Aug 12 |
 | Running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
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| am: jog before the 'race' |
| Orienteering race 40:31 [4]5 km (8:06 / km) +220m 6:39 / km | |
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| am: WA middle distance championships. Fairly ordinary run - not too bad but certainly not all that good either. Hesitant on quite a few controls in the first 3/4 of the race. Lost nearly a minute on 6 through being sloppy, and 1 min on 14, where I had a brain fade and went past the control thinking I was at a group rocks to the right of the control and had to turn left and go up hill a bit.
The course was like a control picking exercise and you had to be on the ball nearly all the time. Without a lot of race practice was a little bit difficult to find any rhythm. Much smoother over the last 7 controls though. Finished a country mile behind Craig.
Was a struggle up all the hills. Glutes still sore from last Sun (lower down, close to the hamstrings as opposed to the soreness earlier in the year which was higher up). Will I ever regain any power?? |
| Running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
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| am: jog after the race |
Saturday Aug 11 |
| Running 36:57 [3]8 km (4:37 / km) | |
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| am: Another recovery run. Around Shenton Pk and anticlockwise around Kings Pk. Need to be fresh for tomorrow if I'm going to finish within cooee of Craig (not that I'm really expecting to be competitive, but if the legs are tired from the start then I'd probably end up just going through the motions and very likely making errors through not concentrating). |
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| C • Walk in the park 2 |
| Gym 1:00:00 [2] | |
| weight:72.8kg |
| am: Full session in the gym. Only one other person there, so it was nice and quiet. |
Friday Aug 10 |
| Running 32:23 [3]6.8 km (4:46 / km) | |
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| am: Easy run to the war memorial and return. Rained for the entire run. Just steady light rain. City towers were obscured by low cloud and couldn't see much of South Perth. Perfect for running (and probably good for the dams too). |
| Core stability 43:00 [1] | |
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| pm: Full round of core stability and postural stuff. The second Fri session in recent times ! |
Thursday Aug 9 |
| Running warm up/down 31:25 [3]6.3 km (4:59 / km) | |
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| am: Warm up in Kings Pk. Ran a wide loop around the park to Hale oval. |
| Running intervals 23:02 [4]5.5 km (4:11 / km) | |
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| am: 4x1k with 500m recoveries on Hale oval.
3:51 3:47 3:46 3:48
recoveries in 2:35-2:40
First one was a bit slow because I was bludging in the first 500m (1:58). Thought I was going OK but obviously was taking it too easy. Had to dig a bit deeper for the rest of the session.
Well ... it's good that I'm up to 4 reps, but may not be able to go all that much faster (maybe 3:35 if I'm lucky) because of the nature of the circuit (6 low, landscaped mounds and a couple of sections of uneven ground). Once I get to 5 reps the next step might be to start shortening the recoveries :-) |
| Running warm up/down 8:15 [2]1.7 km (4:51 / km) | |
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| am: Slow jog home after ints (it felt slow but must have been faster than I thought).
Mad rush afterwards to make the bus to work. Got to see everyone else having coffee (and cinnamon toast or whatever) at Boucla while I waited for the bus. Cool! |
| Gym 45:00 [2] | |
| weight:73.5kg |
| pm: An abbreviated version of the normal gym session. Did 2 sets of everything instead of 3 and cut out the gym ball work |
Wednesday Aug 8 |
| Running 51:55 [3]11 km (4:43 / km) | |
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| am: Steady run. Shenton Pk and Kings Pk. Still tight in top of right hammies (seems to be mainly the hamstrings, not so much in the glutes) |
| Note | |
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| Massage at lunchtime |
| Core stability 42:00 [1] | |
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| pm: The usual. Gradually getting easier all the time. Can now do most of the exercises with good control. |
Tuesday Aug 7 |
| Running 37:44 [3]8 km (4:43 / km) | |
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| am: Another recovery run. A straightforward loop around Shenton Pk and Kings Pk.
Stopped to dismantle 3 jumps that some MTB dickhead(s) had built on the law walk return track. They'd gone to great effort to assemble some old cut logs and branches and build them up with wood chips from the track. Like they thought it was going to be some sort of permanent structure ... in a public park ???
Still sore in right glutes and top of hammies.
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| C • MTB d*heads 2 |
| Gym 1:00:00 [2] | |
| weight:74.3kg |
| pm: Usual gym. Felt OK on the bike! |
Monday Aug 6 |
| Running 32:29 [3]6.5 km (5:00 / km) | |
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| am: Recovery run in Kings Pk. Painfully slow at first but did warm up and get going. Very sore in the right cheek ! Possibly stepped it up too much yesterday |
| Core stability 43:00 [1] | |
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| pm: Usual core stability and postural. Followed up by work with the foam roller and some stretching. |