Training Log Archive: heyU

am: Down to UWA then upriver as far as the GarretRd Bridge, over to south side and back through Rivervale, Burswood, South Perth, the Narrows and UWA.
Stopped for a chat in Maylands otherwise would have been going close to the 30kph average :-)

am: In Kings Pk. Magic morning. First cold morning for the year and the sand tracks were reasonably firm after the rain. Felt pretty good and groin was OK too.

pm: Full session at SportsMed Subi

am: UWA and claremont via Birdwood, Jutland and Victoria ave. Aiming for 30km/h ave but didn't quite make it. Noticed an ominous hissing noise when I finished. 3rd puncture since I got the new bike :-( Tempted to go back to the MTB

am: In Kings Pk. First run in the rain for quite a long time :-)

pm: At Lords

am: Nice and cool this morning and the wind was fairly calm so I thought I would go for a ride and do my usual Tues run tomorrow. Down to UWA and then along the river as far as the Tonkin Hwy bridge.
New tube in the rear tyre yesterday, so was expecting a another puncture but fortunately didn't eventuate ;-)

am Down to Tawarri and back.

am: In Kings Pk. Had to do 2 circuits of the park to get the distance, having the reached the limit of what can be achieved in 1 lap (without going silly and running in circles). Right groin was niggling a bit in the second half. Tried stopping and stretching it a couple of times. Seemed to help but had to stop and walk the last few hundred metres. Never developed the tightness characteristic of the 'psoas bursitis problem but it is a bit of a worry. Will have to keep an eye on it :-(
Horribly humid.

md: At Lords. Was a real battle today!

am: Long ride out to Caversham and return. Went out via UWA and the north side of the river through Bassendean. Did a bit of scouting about looking for an efficient route around the dog-walking park near the bird sanctury. Not satisified with the possibilities - will have to keep looking. Came back along the north side of the river and then took the short cut through the city as I was running out of time.

am: Perth Water ride with the Windan Bridge extension and an unplanned stop near Burswood to fix a puncture from running over a nasty 10mm length of sharp wire.

am: Intervals on Hale Oval. 5x1km with 500 recoveries. A bit slow to get going this morning. Faded slightly on the last one, but quite pleased with the times :-)
3:56.3
3:51.4
3:48.9
3:48.2
3:50.3
recoveries
2:43
2:46
2:50
2:52
Includes 18:38 warm-up and 9:04 cool-down.

pm: At SportsMed Subi. A full session - the first one for a little while.

am: Down to Tawarri and back. No time for anything longer.

am: In Kings Pk

pm: SportsMed Subi. Another really short one. This is sort of becoming a habit:-(

unplanned!

am: In Kings Pk. Similar to last Sun run in the park, but with a lap of the local park at the end. Felt like I was struggling in the second half of the run, but the time wasn't too bad. Extremely humid, which might be why I felt a bit ordinary at the end.

md: At Lords.

am: Ride out to Caversham and return. Time and distance approx because the cycle computer decided to fall off after a few km. Tried putting it back on but no luck. Started to run out of gas in the last 30min.

am: Perth Water ride.

pm: Really short session. SportsMed Subi.

am: Intervals on Hale Oval. 5x1k with 18:29 warm-up and 8:54 warm-down.
Tried to run them solidly without pushing too hard. Faded slightly on the last one , but pleased that I was able to run faster than I expected. Was thinking that I would be looking at 4min or just under for that sort of effort.
3:54.2
3:50.2
3:50.7
3:50.5
3:52.4
500m recvoveries in 2:40 to 2:55

am: Out to Claremont and return.

pm: Usual stuff. At Lords.

am: In Kings Pk. Bit sore in calves and achilles but not too bad otherwise

am: Cruised down to Tawarri on the new bike. Much lighter than the old one.

Event: Bridges Fun Run
 

am: Bridges Fun Run. Strong gusty nor'easterly wind overnight and early morning didn't bode well for fast run, especially given that the course is pretty exposed to the wind. Tried to run conservatively in the hope of running consistently and finishing strongly. Aimed for 4 min kms.
Didn't feel too good in the first km or so and was struggling to settle into a rhythm. Passed by hordes of people along Riverside Dr, but surprisingly was bang on 4min at the first km mark. Craig was just ahead of me here. Felt I was struggling to maintain the pace across the Causeway and was pushed around a bit by some particularly strong gusts. Congestion on the bridges also made it quite slow. Rachel was also ahead of me here. Could still see Craig not too far ahead. Tried open out once I got across the Causeway and had the wind behind me. I could see some female runners ahead of me so I concentrated on reeling them in one by one. Got them all, including Rachel, except for one who kept running strongly and gradually edged away. Able to maintain sub 4s here courtesy of the wind, but couldn't keep it up when course swung around and it became a crosswind. The Narrows Bridge was a killer - uphill and almost directly into the wind. In survival mode from here to the finish, just trying stay with a couple of guys who seemed to be finishing strongly. Craig must have been not far ahead, but (fortunately) didn't see him at the finish otherwise I would have been forced to summon up a sprint.
Ultimately ran a time that was pretty much on par with my current fitness levels. May have been a chance to break 40 on a calm day, but satisfied with the result. There is still room for improvement. I didn't feel like my cardio fitness was a problem - more that the legs were struggling to consistently maintain the fast, unaccustomed pace.
splits:
4:00.4
12:25.8 3k missed all the k markers here
3:53.4
3:57.5
3:58.9
4:06.4
4:17.9 includes Narrows Bridge !
4:04.6

Futile attempt at freshening up for the Bridges

md: Rode my old bike into the city and left it there (at work).
Bus home to pick up my new, faster bike :-)

pm: Usual gym, minus the clams. At SportsMed Subi.

am: Run in Kings Pk with 20:15 of 'fast' running on Hale oval. 4.08min/k. About as fast as I'm capable of at the moment. Can't see myself breaking 40 on the weekend. The first 2 or 3 km is OK but definitely struggling to maintain the pace over longer distances.

C • Good Luck with that 3

am: Perth Water ride. Easterly was very light this morning. Amazing

am: In Kings Pk. A little slow to get going this morning. Both feet a bit sore from Sunday's run. might be time to think about new shoes!

pm: Slightly cut-down gym session. SportsMed Subi.

am: Easy spin down to Tawarri and back.

md: Lords

pm: Kings Pk. Same run as last Sun with a lap around the block at the end. Still felt OK, so was able to grit the teeth and do the extra yards.
Aiming for 75+ by the end of the month and 80+ by the end of May. Shouldn't be a problem :-)

am: Ride out through Guildford into the Swan Valley as far as the Mallard Duke Cafe and return. As usual there was a bloody easterly wind. A bit stronger than last time. Made for a slow trip out, but came home fast though and still felt reasonably strong at the end.

am: Perth water ride with the extension up to the Windan Bridge and back

pm: SportsMed Subi

VMO activation exercises
bench press: 3 x 15 @ 40kg
leg press: 3 x 10 @ 120kg
lat pulldown/pushdown: 2 x 15 @ 25kg, 1 x 15 @ 30kg
balancing glutes: 2 x 15 @ 35kg, 1 x 15 @ 40kg, 2 x 15 @ 15kg to side
balancing adductors: 1 x 15 @ 25kg
calf raises (double): 2 x 15 @ 65kg
pec dec: 3 x 15 @ 40kg
seated row: 2 x 15 @ 45kg, 1 x 15 @ 50kg
lat pulldown: 2 x 15 @ 45kg, 1 x 15 @ 50kg
gym ball work
bicep curls: 2 x 10 @ 9kg each side
clams: 3 x 20 @ 4kg

no single-leg squats tonight