Training Log Archive: simmoIn the 30 days ending Nov 30, 2008:
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| 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 | |||||||||||||||||||||
Sunday Nov 30, 2008 #
Running 40:14 [3] 7.0 km (5:45 / km)
shoes: ASICS GT 2130
Recovery run around the Bridges from ABC in East Perth. Feeling very stiff - a hard week.
Saturday Nov 29, 2008 #
Road cycling 1:58:00 [3] 53.3 km (2:13 / km)
shoes: Bike: Bianchi Coast to Coast
Around the river and Mt Henry bridge, chasing JB's group. Went through Subi about 20 mins behind them, and caught them in Applecross, but only because one of them had a puncture. Otherwise would probably have caught them around the Narrows.
Orienteering race 42:09 [4] 8.41 km (5:01 / km)
shoes: ASICS GT 2130
Metro Series race at Ellenbrook, back on the long course this week in 4th place. Determined not to drop a control for as long as possible, and cleaned up all the controls West of the Start, then back across the top of the map. This meant I could leave out the NE section, plus one of the controls on the lakes. In retrospect, could have got both those instead of 19, but it wouldn't have mattered as I was 2 minutes behind 3rd. Must have gained some points on MTBJen. Slight loss of concentration near the end, not reading the map at 13 and found myself on the wrong side of a pond - must concentrate harder next week.
Thursday Nov 27, 2008 #
Orienteering 1:05:00 [2] ** 8.0 km (8:08 / km)
shoes: ASICS GT 2130
Setting Trail-Nav course at Manning Park. Running for first 30 mins with 2-3 short stops, then running/walking/stopping to do simple map corrections.
Wednesday Nov 26, 2008 #
Orienteering race 30:29 [4] *** 5.5 km (5:33 / km)
spiked:15/15c shoes: ASICS GT 2130
Mid-week Series event at Kingsway, actual distance 5.97km - quite a few legs where I may have taken a different route - be interesting to see the others choices. Not many people there - a pity as a bit of remapping was necessary, and some thought was put into the courses.
Tuesday Nov 25, 2008 #
Running 39:34 [4] 8.0 km (4:57 / km)
shoes: ASICS GT 2130
Kings Park lap, surprised by the time as it didn't seem quicker than the past few weeks.
Saturday Nov 22, 2008 #
Road cycling 1:40:00 [3] 33.5 km (2:59 / km)
shoes: Bike: Bianchi Coast to Coast
Rode down to Karawara to check out the area I will be mapping for Metro Series - basically a blast up and down the freeway path either side of a quiet ride around the suburbs. On the way out, I passed a much younger guy going over the Narrows, then he hopped onto my wheel and drafted me all the way to Canning Bridge. Not that I was worried, as I was intending to ride hard by myself, but I hope he felt good about being pulled along by a coffin-dodger. Just before Canning Bridge I turned around to give him a good look at all my grey hair and wrinkles.
Orienteering race 30:46 [5] * 5.9 km (5:13 / km)
shoes: ASICS GT 2130
Metro Series race at City Beach, Medium course in case the hip was still giving me trouble (it was, slightly, but not too bad). Bad start it turns out, should have left my first control until last - would have saved 100m. Then had a good route until I made another counting error (see last week) and collected two controls 250m South of where I could have gone - 500m wasted. Concentration is not a strong point at the moment. Nevertheless, a good workout.
Friday Nov 21, 2008 #
Running 17:52 [3] 3.5 km (5:06 / km)
shoes: ASICS GT 2130
Not much of a run - one lap of Yokine Reserve to test the hip. Would have done 2 laps if it was good. Could still feel a few twinges but without the constant pain of last Sunday. Seems ok to try the Metro tomorrow - will probably do the Medium course but.
Sunday Nov 16, 2008 #
Running 20:52 [3] 4.0 km (5:13 / km)
Woke up, hip was still sore. Had planned to do usual Reabold hills run, but decided to tackle a flatter area instead, hoping the soreness would go away. Ran one lap of Lake Monger from the Shed. Intended to do two, but the hip was sore all the way, so stopped, went home and iced.
After the MTB crash 2 weeks ago the hip was bruised, and I thought it was superficial flesh bruising. Has got really sore the last couple of days, so probably more damage than I thought. Will rest and ice for a few days.
After the MTB crash 2 weeks ago the hip was bruised, and I thought it was superficial flesh bruising. Has got really sore the last couple of days, so probably more damage than I thought. Will rest and ice for a few days.
Saturday Nov 15, 2008 #
Road cycling 1:30:00 [2] 31.0 km (2:54 / km)
shoes: Bike: Bianchi Coast to Coast
Ride around Mt Claremont to check out Metro Series area.
Orienteering race 36:59 [5] * 7.25 km (5:06 / km)
shoes: ASICS GT 2130
Metro Series event at Canning River. Good choice from the Start, as the faster runners all seem to have gone across the bridge. Leaving 17, I couldn't read the out of bounds detail around 19 so decided to leave it - a mistake that would come back to cost me. Checked the map and decided the other 4 to leave out would be 20, 4, 1, and 10. Five controls from the finish I counted the punches and discovered one short! Blast, had taken an early decision to omit 23 and then promptly forgotten about it. The only solution was a 2 minute detour to pick up 10 - something that wouldn't have been necessary if I'd gone to 19.
Hip became sore about 2/3 of the way, and was still sore all evening.
Hip became sore about 2/3 of the way, and was still sore all evening.
Thursday Nov 13, 2008 #
Running 47:17 [3] 9.0 km (5:15 / km)
shoes: ASICS GT 2130
Bridges-Heirisson run, not so windy tonight, and a roo sighting - could only make out a couple of them in some longer grass near one of the lakes, but the rest were probably close by.
Tuesday Nov 11, 2008 #
Running 40:07 [4] 8.0 km (5:01 / km)
shoes: ASICS GT 2130
Kings Park loop, small turnout tonight and was by myself the whole way, so the time not really surprising.
Sunday Nov 9, 2008 #
Running race 28:43 [5] 6.23 km (4:37 / km)
shoes: ASICS GT 2130
Short course at WA Marathon Club 10-mile race. 4.30 pace for the first 3 kms, but gradually slowed to finish in around 4.36. Fortunately people in front and behind also slowed, so noone passed me after 3km, and I managed to haul in a couple - although they were probably 10 milers.
Saturday Nov 8, 2008 #
Road cycling 1:59:10 [4] 51.86 km (2:18 / km)
shoes: Bike: Bianchi Coast to Coast
Around the river and Mt Henry bridge. Chasing JB's group, they left Brew-Ha at 6.30, while I left home at 6.43, went past Subi station at 6.52, so they had about a 20min start. Was by myself into the breeze most of the way, managed to stick on the tail of a fast group that passed me along Burke Drive for a couple of kms. Just as I was approaching the Narrows I could see what looked* like JB's group on Mounts Bay Rd on the other side of the river. By this time my bum was pretty saddle sore, so went home instead of chasing them up to Brew-Ha.
* From the time she told me they got to Brew-Ha, it must have been them.
* From the time she told me they got to Brew-Ha, it must have been them.
Friday Nov 7, 2008 #
Running 37:10 [3] 7.0 km (5:19 / km)
shoes: ASICS GT 2130
Two complete laps of Yokine Reserve, easy pace, all on grass.
Wednesday Nov 5, 2008 #
Running 48:48 [3] 9.0 km (5:25 / km)
Bridges run, into a howling Sou-Westerly again for 4km until the tip of Heirisson Island. No roos sighted.
Tuesday Nov 4, 2008 #
Running 40:11 [4] 8.0 km (5:01 / km)
shoes: ASICS GT 2130
Kings Park run, wasn't expecting a sub-40, but managed to keep a steady pace and was surprised to be only just over. Sore hip and shoulder from the MTB stack didn't bother me, but the glute on the opposite side has been sore - I think I must have hit the saddle when I had another near stack on a loose rock earlier in the ride.
Sunday Nov 2, 2008 #
MTB cycling 1:50:00 [3] 24.6 km (4:28 / km)
shoes: Bike: GT Avalanche
MTB ride through JFNP from Dufty's place with Phil, Mike, Craig, Richard, Peter K and Brian D. Did a speccy over the bars stack after a nice downhill section, the track suddenly became too steep for no brakes. No tread on the back tyre, so it whipped out from under me. Must get new tyres b4 mext mtb ride!
Saturday Nov 1, 2008 #
Running hills 44:42 [4] 9.5 km (4:42 / km)
shoes: ASICS GT 2130
Reabold hills run, nice conditions - cold breeze while I was stretching, but once started an ideal temperature for running. Felt ok the whole run, but wasn't tempted to do more. The hills were their usual gruntiness.