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] | |
| |
| 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 |
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 |
Perth, Australia
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