Training Log Archive: RobBIn the 7 days ending Jan 12, 2014:
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Sunday Jan 12, 2014 #
6 AM
Running warm up/down 7:21 0.72 mi (10:12 / mi) +20m 9:24 / mi
ahr:117 max:131
Running 1:56:57 17.02 mi (6:52 / mi) +656m 6:08 / mi
ahr:149 max:161
2 Bays Trail Race. 28k from Dromona to Cape Shank on the Mornington Peninsular. I entered this on a bit of a whim a couple of months back after bumping into and chatting to a guy doing a really long run in the You Yangs. He recommended it and was using it as preparation for the North Face 100.
Pretty pleased and will write more later. Once I have the energy to construct whole sentences again.
Results:http://tomatotiming.racetecresults.com/Results.asp...
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So a bit more.
Hadn't done lots of specific preparation for this, but the Duncan's Run trail race and a week running up and down hills in the Grampian Mountains would definitely have helped. My plan was to try and push it and see what happened and how I held up. Very scientific. I was prepared to stop / slow down if I had any heart problems but luckily I didn't need any such contingencies.
Started a couple of lines back from the start, but found myself in the top 5 pretty quickly. It was uphill from the start and whilst I felt comfortable and steady the top few easily pulled away. I was happy enough to be 5th at the top of Arthur's seat and conscious of quite a few guys immediately behind me.
Really enjoyed the next section, which was predominantly single track and rides. I could feel myself distancing the guys behind on anything technical but they were snapping at my heels when the running got faster and easier.
It was very satisfying to skip past the 4th place runner on a nice descent at about 8.5k, but he, and a few others, were right behind on the long forest road section to Greens Bush.
About half way through Greens Bush the footsteps behind me grew a little fainter so I tried a bit of surge amongst the technical trails. This seemed to work and I managed to eek out a bit of a gap. I was satisfied for a second and then started worrying about them rallying and I was now just running scared to the finish.
The last 5k along the coast were probably delightful in their aesthetics but the views were lost on me to be honest. I managed to snatch glimpses of Cape Shank Lighthouse and the beaches off Bushrangers Bay but my main focus was on the trail in front, keeping going and not getting caught.
Satisfied with 4th place and felt that I held myself together well. The hills were becoming an increasing struggle towards the end but I never felt in danger of completely blowing up. Great support from spectators and it was good to see Clare at the end. Difficult to try to quantify it in terms of performance but maybe equivalent in quality / effort to running a sub 75-80 half? (not that it really matters). The race had a large and enthusiastic field and it was good to know that there were a number of other orienteers in the field. Clare and I were spectacular in missing everyone at the finish.
So definitely a positive start to the year. Hopefully I can build on this in January and February and dare to set myself some goals / target races....
Pretty pleased and will write more later. Once I have the energy to construct whole sentences again.
Results:http://tomatotiming.racetecresults.com/Results.asp...
-----------------------------------------------------------------------------------------------------------
So a bit more.
Hadn't done lots of specific preparation for this, but the Duncan's Run trail race and a week running up and down hills in the Grampian Mountains would definitely have helped. My plan was to try and push it and see what happened and how I held up. Very scientific. I was prepared to stop / slow down if I had any heart problems but luckily I didn't need any such contingencies.
Started a couple of lines back from the start, but found myself in the top 5 pretty quickly. It was uphill from the start and whilst I felt comfortable and steady the top few easily pulled away. I was happy enough to be 5th at the top of Arthur's seat and conscious of quite a few guys immediately behind me.
Really enjoyed the next section, which was predominantly single track and rides. I could feel myself distancing the guys behind on anything technical but they were snapping at my heels when the running got faster and easier.
It was very satisfying to skip past the 4th place runner on a nice descent at about 8.5k, but he, and a few others, were right behind on the long forest road section to Greens Bush.
About half way through Greens Bush the footsteps behind me grew a little fainter so I tried a bit of surge amongst the technical trails. This seemed to work and I managed to eek out a bit of a gap. I was satisfied for a second and then started worrying about them rallying and I was now just running scared to the finish.
The last 5k along the coast were probably delightful in their aesthetics but the views were lost on me to be honest. I managed to snatch glimpses of Cape Shank Lighthouse and the beaches off Bushrangers Bay but my main focus was on the trail in front, keeping going and not getting caught.
Satisfied with 4th place and felt that I held myself together well. The hills were becoming an increasing struggle towards the end but I never felt in danger of completely blowing up. Great support from spectators and it was good to see Clare at the end. Difficult to try to quantify it in terms of performance but maybe equivalent in quality / effort to running a sub 75-80 half? (not that it really matters). The race had a large and enthusiastic field and it was good to know that there were a number of other orienteers in the field. Clare and I were spectacular in missing everyone at the finish.
So definitely a positive start to the year. Hopefully I can build on this in January and February and dare to set myself some goals / target races....
9 AM
Running warm up/down 10:03 0.59 mi (17:02 / mi) +20m 15:24 / mi
ahr:101 max:118
Hips and legs in pieces. Trying to keep up with Clare and the Arthur clan.
Saturday Jan 11, 2014 #
1 PM
Running 40:53 4.89 mi (8:22 / mi) +17m 8:16 / mi
ahr:117 max:135
Merri Creek / Golf course loop with 10 x football pitch strides.
Friday Jan 10, 2014 #
6 AM
Running warm up/down 10:51 1.36 mi (7:59 / mi) +8m 7:50 / mi
ahr:121 max:128
Running 23:06 3.87 mi (5:58 / mi) +10m 5:55 / mi
ahr:152 max:157
Nails heart run around Prince's Park. Relied on the dual crutches of caffeine and Daft Punk to get me round. This made it considerably easier physically from a perceived effort perspective, but it was much more difficult to get a genuine feel for my heart rate (aiming for between 150 - 155).
No sure if this negates the session from a physiological perspective or not? But I suppose if the idea is to have a standardised session then I should have a standardised protocol.
It was a middle order time (previous have been 22.30, 23.18 and 23.12).
No sure if this negates the session from a physiological perspective or not? But I suppose if the idea is to have a standardised session then I should have a standardised protocol.
It was a middle order time (previous have been 22.30, 23.18 and 23.12).
Running 12:59 1.73 mi (7:30 / mi) +1m 7:30 / mi
ahr:135 max:162
Threw in 1 x 2 minutes after the tempo run, then jogged home giddy on endorphins.
6 PM
S+C 50:00 [3]
Session in the gym (squats and press-ups) with some gentle stretches to end with.
Thursday Jan 9, 2014 #
Note
(rest day)
Planning on going running at lunchtime. Which didn't happen. Then planned to go in the evening but left work too late. Frustrating evening; stewing in my lack of running when I should have been enjoying the rest.
Wednesday Jan 8, 2014 #
6 AM
Running 27:45 3.51 mi (7:54 / mi) +31m 7:41 / mi
ahr:123 max:135
Yawn. Early morning run to Pilates.
7 AM
S+C 1:15:00 [3]
Pilates for an hour (tough) and then nipped to the gym for some press ups and squats (3 x 10 x 55kg).
5 PM
Running 45:02 5.61 mi (8:02 / mi) +68m 7:44 / mi
ahr:125 max:139
Run home. Feeling tired and it was a struggle. Legs feeling the squats. And the early start. And the heat. And the increased running.
Tuesday Jan 7, 2014 #
7 AM
Running 32:05 3.94 mi (8:09 / mi) +18m 8:02 / mi
ahr:120 max:133
Early morning jaunt along the Merri Creek.
6 PM
Running 55:47 7.26 mi (7:41 / mi) +96m 7:23 / mi
ahr:125 max:150
Mixed bag run from home. Exploring some tracks around the Yarra and the Royal Talbot Rehab centre. Threw in 10 x 100m(ish) strides.
Monday Jan 6, 2014 #
7 AM
Running 58:53 7.32 mi (8:03 / mi) +59m 7:51 / mi
ahr:117 max:132
Early morning run from home out to Studley park. My HRV reading was good, but I was feeling a bit sluggish (due to walking with heavy packs when camping I think).
It was a lovely morning though and the first run of my jantastic running campaign (jantastic.me) as part of the Attackpoint Allstars, joining an Elite bunch of misfits including Murraystraining and Bendover.
It was a lovely morning though and the first run of my jantastic running campaign (jantastic.me) as part of the Attackpoint Allstars, joining an Elite bunch of misfits including Murraystraining and Bendover.
12 PM
S+C 40:00 [3]
More faffing at the gym. More bum exercise.