Orienteering1:10:00  *** 9.0 km (7:47 / km) spiked:7/9c shoes: O-Roc 340
Short line course that I crawled my way through, struggling to read the detail. Not helped by the low sun making it hard to see where I was going.
Followed by a traffic light exercise - hard to attackpoint, slow through the detail to the control. Missed the first one. Probably didn't slow down enough in the last 50m. Ended up standing 5m from the tape, but mysteriously couldn't see the 2m+ boulder that the tape was on, ran off for a bit before returning.
Pretty clean through the rest. Not always on course mid-leg, but recovered all of them OK and no issues with the controls exfept for the last one, where I decided to have a go at getting from the attackpoint to the tape by map memory. Dismal fail.
Thanks Craig. Actually feel like I might regain some map-reading skills if I keep getting out in the bush... and it sure beats a run around the streets for entertainment (and training value)
run long 2:05:04 25.22 km (4:57 / km) +26m4:56 / km shoes: Lunarglide 2
The plan was for a long run that incorporated the Lake Monger MetrO event as a bit of a tempo run in the middle. Quickly became apparent that although my legs were feeling pretty good, it was going to be too hot and humid to push very hard.
Ran all of the controls from the MetrO. Didn't stop to touch the ground for 2 seconds at each control site as 1) this is pointless and 2) if I tried to bend over that far, I probably couldn't have stood back up. Effort was higher than getting to the start, but turns out I only lifted to about 4:30 pace, so not really tempo anything. Did the whole lot in 8.3km, so it must have been a shortish race.
Had a good drink, refilled water bottles and took off home very gently. Felt good for about 1500m then rapidly started to fall apart. Really struggling not to stop and walk by the last few km.
Now to clean the house for one last home open :(
run warm up/down (recovery beach) 30:41  4.92 km (6:14 / km) shoes: x-talon 212
Didn't get out of bed this morning, but somehow found the motivation to squeeze this in after work. Much hotter, but still OK at that pace on the beach. Was going to change up the shoes to see if it helped the achilles, but didn't see much point on the sand anyway. Achilles better than expected, but will see how they pull up.
Back was a fair bit better today. Stiff, but nowhere near as sore, so I'm confident the flare-up was just basketball, not running (much). Legs felt really good considering yesterday was he hardest intervals I've done for a couple of weeks.
run intervals 1:00:46 12.5 km (4:52 / km) shoes: x-talon 212
Oh bugger. Why am I such an idiot? Where is my self-control/self-preservation instinct. Managed to sit out badminton yesterday, but my basketball class needs extra motivating, and I ended up playing baskletball for a solid thrity minutes in the afternoon.
Needless to say, I was very sore this morning. Back actually sore whilst running, although it eased off after the warm-up. Both achilles sore too, especially the right. THat's probably from wearing the x-talons for the first time in ages on TUesday.
Very nearly turned around and walked back before starting the session, but once I got into it, found I could hit the times alright, so kept going.
10 x 600m @5km pace, every third faster. Blew out a bit on the last rep, but only because I tried to keep the intensity right. Could have held the time if I wanted to destroy myself... Targetting 2:05-2:06
2:05.8, 2:04.8, 2:01.9
2:05.0, 2:04.6, 2:01.9
2:06.1, 2:06.8, 2;00.4
200m slow jog recoveries between 1:05 and 1:15
So I obviously haven't suffered too badly fitness-wise in the last 2 weeks, but the back is a concern. No sport of any kind other than running, back on the nurofen for a couple of days and hope things settle down, otherwise I'm going to have to choose between time off and reduced training load, both of which will majorly compromise Easter prep...
run (semi-interval bludge) 35:31 7.0 km (5:04 / km) shoes: x-talon 212
Had planned to run the session as a relatively hard tempo run and take the downhills easy to reduce jarring on my back, but after a 9 minute first lap, including putting outr the 5 tapes, my guts felt terrible. Must introduce a no-McDonalds on days when I'm running later in the day rule.
Had a good long break before an even easier lap, an even longer break, then a lap where I was going to blob around again, then decided to chase Simon and see if he had any particular strengths and weaknesses arounf the lap. Turns out he was pretty solid the whole way and seeing as I was trying not to cook myself and he ran an 8:01, I never made much of an impression, although I closed slightly.
Not much in terms of the hard session it was meant to be, but at least I ran, my legs felt pretty good, felt totally awesome to run the terrain loop in the right shoes, and I was sensible with my back.
Hopefully back in the groove for the rest of the week. Have decided to nurofen straight after running this week, just to make sure I stay on top of things, try to get a bit more sleep and see what happens. Next physio 6pm Monday.