Training Log Archive: fletchIn the 7 days ending Jan 23, 2011:
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Sunday Jan 23, 2011 #
Event: WAMC Matilda Bay Run
Note
(rest day)
In a personal first, common sense got the better of me... I had been planning on having a pretty solid crack at the 10km this morning, but the weather didn't look like being conducive to anything but another meltdown, I stiffened up quite a bit after the MetrO (back, achilles and calf) and didn't rehydrate properly or eat enough, so was still feeling pretty crap when I went to bed... so i decided an easy day was in order.
Saturday Jan 22, 2011 #
Event: Bassendean Metro Series
5 PM
Orienteering race (MetrO Bassendean) 39:41 [5] *** 9.15 km (4:20 / km) +38m 4:15 / km
spiked:21/22c shoes: Kswiss somethings
T'was a bit cooler today, so I had hoped not to melt as badly as I often do in these races, but the humidity was awful. Felt like a swimming race for the second half.
Took it more seriously than the last couple. Started hard, and soon had Oscar on my heels and nobody else close enough for me to be aware of them. Seemed important to start hard, as you pretty much had to start in one particular direction, so wanted to get away from the pack. Was in the lead for the first 9 controls, after which I missed the end of a path, giving Oscar a small break. He set about stretching it till he got stuck trying to cross a drainage ditch a few controls later, but then ran away from me again afterwards.
He got a little further in front when I spent most of a leg counting and recounting controls until I was finally able to come up with a finish that I liked the look of and got the same count twice in a row. Unfortunately for me, Oscar went the same way and I never felt like I wa sgoing to be able to run him down, although I closed the gap a little on the run to the finish.
Probably should have done one more control on the way down the west side of the map, and dropped either 30 or 3 or something near the end, but it wasn't a bad route, just a long course...
Will be very scary if Oscar actually starts training this week like he has threatened to.
Took it more seriously than the last couple. Started hard, and soon had Oscar on my heels and nobody else close enough for me to be aware of them. Seemed important to start hard, as you pretty much had to start in one particular direction, so wanted to get away from the pack. Was in the lead for the first 9 controls, after which I missed the end of a path, giving Oscar a small break. He set about stretching it till he got stuck trying to cross a drainage ditch a few controls later, but then ran away from me again afterwards.
He got a little further in front when I spent most of a leg counting and recounting controls until I was finally able to come up with a finish that I liked the look of and got the same count twice in a row. Unfortunately for me, Oscar went the same way and I never felt like I wa sgoing to be able to run him down, although I closed the gap a little on the run to the finish.
Probably should have done one more control on the way down the west side of the map, and dropped either 30 or 3 or something near the end, but it wasn't a bad route, just a long course...
Will be very scary if Oscar actually starts training this week like he has threatened to.
run warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Kswiss somethings
Was running late before the start, so not much of a warm-up, though legs felt surprisingly good and ready to go, so no big loss. Was so melted at the end of the course, I walked about a 300m cooldown then gave up.
Friday Jan 21, 2011 #
6 AM
run 1:32:41 [2] 19.44 km (4:46 / km) +12m 4:45 / km
shoes: Lunarglide 2
This week isn't going to be any easier than normal in terms of intensity, but at least the distance should be down a little. Shifted my long run to Friday morning to open up options for weekend racing.
So today was a shorter, easy paced long run, trying out the new shoes. Feet were sore for the first 1.5km, until I stopped and loosened the shoes a bit - had them extra tight coz they are a bit big. Oops. Good after that. felt very slow, but wasn't too bad. Shoes comfy, but a bit less cushioned than I expected. Knee a bit achey today for some reason.
Loop a bit longer than guessed, but ran a bit faster too, so it worked out about right :)
So today was a shorter, easy paced long run, trying out the new shoes. Feet were sore for the first 1.5km, until I stopped and loosened the shoes a bit - had them extra tight coz they are a bit big. Oops. Good after that. felt very slow, but wasn't too bad. Shoes comfy, but a bit less cushioned than I expected. Knee a bit achey today for some reason.
Loop a bit longer than guessed, but ran a bit faster too, so it worked out about right :)
C • 12m 7
Thursday Jan 20, 2011 #
6 AM
run intervals 46:06 [1] 9.89 km (4:40 / km) +2m 4:39 / km
shoes: Kswiss somethings
10x400m @3km pace, 200 slow jog recovery. Every 3rd quicker
Felt the increased pace of Tuesday's session (and the lack of recovery run yesterday) in the legs as I warmed up, but seemed pretty good to go by the time the session started.
Soooo much harder to push at that intensity without company, but hit target times (80 sec) pretty well. Good to get a feel for a more realistic 3km pace. Still felt hard. Was track watering morning, but it was only slightly soggy in one patch and had moved on to ther parts of the oval by the time I started.
79.8, 79.8, 76.5
80.7, 78.5, 76.6
79.9, 79.3, 75.5
78.6
In other news, my new running shoes arrived. Great service, unfortunately, the can't cover my idiocy. I've gone and bought 11.5UK instead of 11.5 US shoes (totally my fault - I had it right, then cancelled my order, then got the wrong ones later). With thicker socks on they only feel a tiny bit big, so manybe better than the smaller ones anyway. I had been tossing up between the 10.5 and 11 and had decided on the smaller ones...
Seemed like it was time to get some new shoes, seeing as the k's are geting up even on my 'new' pair. I have become part of 'the problem' and started to buy shoes over the internet. Soooo much cheaper :)
Felt the increased pace of Tuesday's session (and the lack of recovery run yesterday) in the legs as I warmed up, but seemed pretty good to go by the time the session started.
Soooo much harder to push at that intensity without company, but hit target times (80 sec) pretty well. Good to get a feel for a more realistic 3km pace. Still felt hard. Was track watering morning, but it was only slightly soggy in one patch and had moved on to ther parts of the oval by the time I started.
79.8, 79.8, 76.5
80.7, 78.5, 76.6
79.9, 79.3, 75.5
78.6
In other news, my new running shoes arrived. Great service, unfortunately, the can't cover my idiocy. I've gone and bought 11.5UK instead of 11.5 US shoes (totally my fault - I had it right, then cancelled my order, then got the wrong ones later). With thicker socks on they only feel a tiny bit big, so manybe better than the smaller ones anyway. I had been tossing up between the 10.5 and 11 and had decided on the smaller ones...
Seemed like it was time to get some new shoes, seeing as the k's are geting up even on my 'new' pair. I have become part of 'the problem' and started to buy shoes over the internet. Soooo much cheaper :)
Tuesday Jan 18, 2011 #
5 PM
run intervals 35:07 7.0 km (5:01 / km)
shoes: Kswiss somethings
6 x 800m @3km pace, 3 minutes recovery. An easy session on paper compared to what we've been doing. Felt pretty confident, only concern was to make sure I started hard enough, so I went out faster than I thought my target pace (2:40) was, only to have Chris come straight past me after about 150m. Tried to let him go, but didn't want to let him get out by too much in case I wasn't going as hard as I thought.Hmmm. Times tell the story. I finally got my nose in front in the second half of the session
2:29, 2:31, 2:32, 2:31, 2:33, 2:31
2:29, 2:31, 2:32, 2:31, 2:33, 2:31