Training Log Archive: fletchIn the 7 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Event: UWA
1 PM
run warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Salamon XT Wings
Token effort at a WU and CD.
2 PM
Orienteering (NavDash UWA) 18:43 [4] 4.34 km (4:19 / km) +2m 4:18 / km
shoes: Salamon XT Wings
Did a token lap of James oval as a warm-up, then straight into it. No major issues. Lost a little time on #7 looking on the wrong side of a passage for the control, also a bit sloppy into 8 and a couple of questionable route choices, but pretty happy, given I was pushing a lot harder than a couple of weeks ago.
Well down on Henry, but beat everyone else I think. From the pace, I'd hope to be a minute quicker when fully fit, but that's not too bad given my training to date.
Well down on Henry, but beat everyone else I think. From the pace, I'd hope to be a minute quicker when fully fit, but that's not too bad given my training to date.
Thursday Mar 29, 2012 #
3 PM
run (running club) 30:05 [2] 6.04 km (4:59 / km) +49m 4:47 / km
shoes: Salamon XT Wings
Easy cruise before heading to the doc for my '2 week post-op' check-up (only 3 weeks late). Blood test in a couple of weeks to check thyroxine? levels, then all clear.
Glad I didn't go with the guy at the front this week. He ran about 25 minutes. Seems that regular running is actually making some of them fitter. Who would haave thunk it.
Slight niggle in right achilles at about 20 minutes, but it went away. Time for some ice and nurofen before a probable hard run at UWA.
Glad I didn't go with the guy at the front this week. He ran about 25 minutes. Seems that regular running is actually making some of them fitter. Who would haave thunk it.
Slight niggle in right achilles at about 20 minutes, but it went away. Time for some ice and nurofen before a probable hard run at UWA.
Wednesday Mar 28, 2012 #
7 AM
run (intervals) 30:00 [3] 5.3 km (5:40 / km) +15m 5:35 / km
shoes: Salamon XT Wings
Couldn't resist the temptation of running with the cross country kids this morning
WU, run thrus
6 x 300 R pace
with about 215m shuffle jog recovery
CD (forgot to start the watch for the lap to pick up the markers)
Efforts about 57-60 sec
Recoveries bout 1:20
So maybe just faster than I used to run a set of 12 (with only 1 minute recoveries)
Maybe not a good idea, but pain free back in the Salamons. Seemed OK yesterday arvo when the Asics were tied really loose, but that's not really ideal for running, so will have to go shopping and try to figure out what the difference is.
WU, run thrus
6 x 300 R pace
with about 215m shuffle jog recovery
CD (forgot to start the watch for the lap to pick up the markers)
Efforts about 57-60 sec
Recoveries bout 1:20
So maybe just faster than I used to run a set of 12 (with only 1 minute recoveries)
Maybe not a good idea, but pain free back in the Salamons. Seemed OK yesterday arvo when the Asics were tied really loose, but that's not really ideal for running, so will have to go shopping and try to figure out what the difference is.
Tuesday Mar 27, 2012 #
6 AM
run 40:40 [2] 8.2 km (4:57 / km) +63m 4:46 / km
shoes: Asics Kayano 17
Good: Running fitness feels like it is gradually returning. This omrning's easy run actually felt easy.
Bad: After avoiding using them for weeks, after today's effort I am convinced that these shoes (my new ones that are meant to be fantastic) cause pain on the outside of my heels, which seems to gradually shift towards the achilles.
Bad: After avoiding using them for weeks, after today's effort I am convinced that these shoes (my new ones that are meant to be fantastic) cause pain on the outside of my heels, which seems to gradually shift towards the achilles.
Sunday Mar 25, 2012 #
8 AM
Orienteering (Mt Billy H2) 1:08:16 [3] 7.3 km (9:21 / km) +260m 7:56 / km
shoes: x-talon 212
2nd bush run for a long time, first back in the x-talons, but tried to be sensible and still wore the orthotics. Felt very heavy footed and unco in te bush. Hard to tell how much of that is lack of practice and how much is the loss of feel for the ground from having the orthotics in.
Remembered everything except the GPS :(
Distance is straight line and I went a fair bit further I reckon, but generally pretty happy with how it went for the fitness level I'm at now.
2nd control wasn't careful enough keeping track of distance. I guessed right, but wasn't confident, so when I checked the nearby creek junction and didn't see the control I started thinking major error straight away. A little run down the watercourse and then I checked my descriptions and realised the control was at the creek end. Straight back up to where I came from, but a couple of minutes down the drain.
Ran from there through to #12 pretty cleanly and confidently, but felt slow in the terrain and did a bit of wiggling around and sub-optimal route choosing.
#12 I appraoched carefully, but just missed, then saw a nearby control on a similar feature, ran to it, punched, then realised the code was wrong. Figured out which rock I thought the control was on and aimed at for it, but still didn't hit it. Stood around confused, then realised it was hiding in the scrub (the control and the roc) only a couple of metres from where I was standing. (1.5 min?)
Left 13 in the wrong direction and never corrected enough, so missed all possible attackpoints. Took a tumble on the way too which didn't help, but got in the right general area relocating off a large rock surface visible further up the hill. Still couldn't make anything fit right and was wondering where I might be when I had a repeat experience to #12 (without the scrub).
OK from there to the end, though slow through 15.
So most controls I felt like I did things OK, although I was still aware of some bad habits creeping in and being a bit reactive at times. Good opportunity to try to get that under control before I'm fit enough to pick up the pace much.
Remembered everything except the GPS :(
Distance is straight line and I went a fair bit further I reckon, but generally pretty happy with how it went for the fitness level I'm at now.
2nd control wasn't careful enough keeping track of distance. I guessed right, but wasn't confident, so when I checked the nearby creek junction and didn't see the control I started thinking major error straight away. A little run down the watercourse and then I checked my descriptions and realised the control was at the creek end. Straight back up to where I came from, but a couple of minutes down the drain.
Ran from there through to #12 pretty cleanly and confidently, but felt slow in the terrain and did a bit of wiggling around and sub-optimal route choosing.
#12 I appraoched carefully, but just missed, then saw a nearby control on a similar feature, ran to it, punched, then realised the code was wrong. Figured out which rock I thought the control was on and aimed at for it, but still didn't hit it. Stood around confused, then realised it was hiding in the scrub (the control and the roc) only a couple of metres from where I was standing. (1.5 min?)
Left 13 in the wrong direction and never corrected enough, so missed all possible attackpoints. Took a tumble on the way too which didn't help, but got in the right general area relocating off a large rock surface visible further up the hill. Still couldn't make anything fit right and was wondering where I might be when I had a repeat experience to #12 (without the scrub).
OK from there to the end, though slow through 15.
So most controls I felt like I did things OK, although I was still aware of some bad habits creeping in and being a bit reactive at times. Good opportunity to try to get that under control before I'm fit enough to pick up the pace much.