Training Log Archive: simmoIn the 28 days ending Feb 28, 2010:
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Saturday Feb 27, 2010 #
Event: Bayswater MetrO
Running 38:17 [3] 6.48 km (5:54 / km)
shoes: Asics GT 2140
With Binnsey at Healesville - circuit through NP to Maroondah Dam, across the dam wall and back down the road.
Thursday Feb 25, 2010 #
Running 34:13 [3] 6.04 km (5:40 / km)
shoes: Asics GT 2140
With Binnsey at Healesville, to Maroondah NP, along the aqueduct track and back.
Tuesday Feb 23, 2010 #
Running 33:58 [4] 6.61 km (5:08 / km)
shoes: Asics GT 2140
Shuffle at Kings Park, 1 minute faster than last week.
Monday Feb 22, 2010 #
Outdoor Gym 30:00 [2]
Sunday Feb 21, 2010 #
Orienteering race 16:10 [3] * 2.8 km (5:46 / km)
shoes: Asics GT 2140
Metro Short course at Glen Forrest, probably not the shortest route, but still managed to win by a minute or so.
Orienteering 26:32 [3] * 3.03 km (8:45 / km)
shoes: Asics GT 2140
Achilles felt ok, so went out straight after finishing and did another 7 controls, all in the bush area. Walked a couple of hills and a cross country option.
Tuesday Feb 16, 2010 #
Running 35:02 [4] 6.68 km (5:15 / km)
shoes: Asics GT 2140
Shorter run at Kings Park employing the Clayton shuffle again. Warm and humid, and it felt tough trying to maintain a very high cadence, Armstrong-style.
Monday Feb 15, 2010 #
Outdoor Gym 33:00 [2]
Took the 305 and hit lap at every activity station:
Calf & Ham stretch 7:58
Cycling 6:26
Heel drops 6:02
Ab curls 7:02
Push-ups 2:38 (will increase these from now on)
Wrist strength 2:47.
Total walking was 2.25km in 20:19.
Calf & Ham stretch 7:58
Cycling 6:26
Heel drops 6:02
Ab curls 7:02
Push-ups 2:38 (will increase these from now on)
Wrist strength 2:47.
Total walking was 2.25km in 20:19.
Sunday Feb 14, 2010 #
Road cycling 2:00:00 [3] 45.0 km (2:40 / km)
shoes: Bike: Bianchi Coast to Coast
Around the river with JB, got a flat at Claremont station, getting warm by the time we finished (8.45).
Saturday Feb 13, 2010 #
Event: Nedlands MetrO
Orienteering race 33:06 [4] * 6.28 km (5:16 / km)
shoes: Asics GT 2140
Still can't figure this out, but maybe that's because I'm hopeless at score-type events. My route doesn't look any longer, even after studying the map for 10 minutes, but others were doing 5.5, and maybe even less (Henry's might be as he went directly through the out of bounds bush from no. 24). I did do 250 more than I needed to when I had a brain fade and went up the wrong road to 30, but taking that out still leaves me with a long route.
Achilles felt a little sore when warming up and stretching, and I was preparing to change to Short course, but once I got going it was fine. Sore again afterwards though.
Achilles felt a little sore when warming up and stretching, and I was preparing to change to Short course, but once I got going it was fine. Sore again afterwards though.
C • #30 2
Thursday Feb 11, 2010 #
Running 32:20 [3] 6.24 km (5:11 / km)
shoes: Asics GT 2140
From ABC in East Perth to Bardon Park and back, running the Derek Clayton shuffle. Have used this before coming back from achilles pain. Short, fast strides, low knee lift, heel strike - but only just - with quick transfer to ball of foot. Of course, Derek used to scoot along like this much faster - 3:04/km for a 2:08 marathon!
Started to get a little bit sore in the last km - which I hadn't intended to do, the plan for today was 5km, but at 2.5 I didn't want to turn round with Bardon so close.
Started to get a little bit sore in the last km - which I hadn't intended to do, the plan for today was 5km, but at 2.5 I didn't want to turn round with Bardon so close.
Wednesday Feb 10, 2010 #
Outdoor Gym 32:00 [2]
Tuesday Feb 9, 2010 #
Note
(injured)
Achilles has been a little sore after Saturday's run, so passed on the usual Kings Park run today, and walked 5km in 50 mins instead.
Cold has just about gone.
Cold has just about gone.
Monday Feb 8, 2010 #
Outdoor Gym 33:00 [2]
Sunday Feb 7, 2010 #
Road cycling 46:00 [3] 18.0 km (2:33 / km)
shoes: Bike: Bianchi Coast to Coast
Ride over to Dad's, but he wasn't there - probably out with his toy girl (he's 94).
Road cycling 43:00 [3] 18.0 km (2:23 / km)
shoes: Bike: Bianchi Coast to Coast
Waited a while, but he didn't turn up, so came home.
Saturday Feb 6, 2010 #
Event: Stirling MetrO
Orienteering race 34:09 [4] * 6.57 km (5:12 / km)
shoes: Asics GT 2140
Metro race at Stirling. Never confident that I had a good route, especially towards the end when I needed a long diversion to reach the designated 14 controls. Quite surprised to come in 4th, only 30secs behind the second placegetter. Was conscious of slight achilles pain the whole time, but it never got worse. Can't say the cold has gone completely, but didn't cause me any problems during the run.
Friday Feb 5, 2010 #
Outdoor Gym 36:00 [2]
Left out every second station, so Calf/ham stretch, cycling, achilles drill, abs curl, push ups, forearm/wrist activity + brisk walking there and back and between stations.
Thursday Feb 4, 2010 #
Running 20:00 [3] 3.5 km (5:43 / km)
shoes: Asics GT 2140
Tentative run at Yokine Reserve. One lap, would have done another if the achilles had been all clear. It wasn't painful, but just niggled at me the whole way. At least there was no chest congestion - just the usual heap of crap to blow out of my nose afterwards.
Wednesday Feb 3, 2010 #
Note
(injured) (sick)
Still got the cold - strange one this time, only had sore throat for half a day on the first day, and a dry tickly cough on the third day, but my nose has been streaming to a greater or lesser degree for 9 days now.
Achilles progress - definitely much better after the cortisone, and getting stronger each day with the exercises (heel raise/drop). Just about ready to start doing them with bent knee.
Achilles progress - definitely much better after the cortisone, and getting stronger each day with the exercises (heel raise/drop). Just about ready to start doing them with bent knee.
Outdoor Gym 1:02:00 [2]
Set of outdoor gym equipment has now been installed around the lakes in Hyde Park. Appears aimed at the population profile of the surrounding area (ie frail pensioners) with some very mild activities, and even milder recommended reps on the more serious ones. And there are no 'heavy duty' items like the rowing machine and weights at other locations (Perry Lakes, Burswood, Brittannia and Banks Reserve). Still, you can do a reasonable workout at some of the stations: 1. Calf & Ham stretch; 2. Cycling - 3 different resistance levels; 3. Step-ups (I can also use this for my achilles exercise); 4. Abs curl; 5. An upper body 'cycling' thingy, also with 3 resistance levels; 6. Push-ups - standing intended for the older folk, but the railing goes down to about knee level so you can do an almost horizontal push-up; 7 & 8 are both different types of forearm and wrist exercises. Cheaper than joining a gym, and there's a nice 750m each way walk to get there and back.