Training Log Archive: fletch

run 21:33:02 258.62
Orienteering 1:57:46 26.83

285km in 21 running days for January. That's pretty good for me... Nice to have some consistency back in my training

Hmmm.
Can't really come up with any excuses tonight. Legs felt pretty loose and ready to go and felt like I got into a good rhythm early. Then I hit the first hill and felt like I was moving alright, but just felt a bit leg weary and lacking power.
Was obviously more conservative in the pacing than any recent efforts, and despite the legs not feeling great, got up Durston better than I have for a while and really attacked the downhill for the firs ttime in a long time. Made me feel like there was probably a better time there today if I started harder, as I felt like I was finishing as fast as my legs could turn over, but also felt like I could have held the same pace if I had hit the top of Durston suffering a fair bit more.

Tooms' Golf Course 5k TT - Splits

Recovery loop around Lake Gwelup after work.

Worth noting that my back (which has been sore since Christmas) has reached the point where it is very uncomfortable driving to work or sitting for extended periods, and felt uncomfortable running for the first kilometre and a half today. First time for that. Will have to experiment with the roller and tennis ball methinks.

This was on the program as 2hr15min with a 10 minute surge @10km pace.
Felt leg weary at the start and never got any better. Knew after 15 minutes there would be no surge. Nearly turned around after 3, 5 and 7km, but won that mental battle and at least made it to 2 hours before the motivation ran out. The 2 drink bottles I was carrying had run out well before then.
It got progressively hotter during the run without the temp ever getting out of control, but the humidity was awful. 2 hours in soaking shirt = nipple chafe :(

C • Damn Hot! 4

Event: Wellard Metro Series
 

Having read a research abstract, thought I would use the horrible weather conditions to see how much difference it made having crushed ice 30 minuted before starting today to try to lower core temperature. Don't know if it worked at all - hate to think that it could have been worse than it was. Started feeling OK, but was cooked by half way and got progressively worse.
By half way, I knew my route was very long, and I was starting to make mistakes. First a couple of little directional ones near controls (and MTBJen), then nearly going back to get a control a second time, finished off by running off the map on the way to my last control. Yes. Off the map. In a MetrO. My brain was obviously as fried as the rest of me.
Not surprisingly beaten by both Ben abd tRciky.

About 2km of warm up and drills and a slow, painful token effort at a cooldown.

8x600m @ 5km pace, 200 slow jog recovery.
Aimed at 2:03's

2:00, 1:59, 2:01, 2:03, 2:02, 2:03, 2:03, 2:00

Didn't really feel like 5km pace, but good to get through it nonetheless.
Reecoveries started at about 1:06 and blew out to 1:13 for the last couple. Ridgewood oval track hasn't been painted for a while and the southern bend is pretty hard to see running into the morning sun.

So knackered on the way back to school that I had to walk some of the uphill part of the cooldown.

Gentle trot around the standard loop. Calves a bit tight and legs felt a bit odd from the drills last night, but only lasted a few hundred metres. After that felt really fresh and relaxed. Really enjoyed it. Felt easy, which I suppose is good, seeing as it's a 'recoveryish' session.