Peter Fletcher

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Sore shins and a new 15 lap PB

March 21, 2011 by Peter Fletcher

Last week was dominated by soreness to my right shin. It’s not like the pain is killing me but it’s there and it’s annoying.

On Tuesday night Rita suggested I have the next morning off then do the ladder in the evening. I wondered how that would change anything and dismissed the idea. But I woke Wednesday morning with some discomfort and decided to give the ladder a miss. I then did 20 easy in the evening. With the 20 next morning I’d done 40 in less than 24 hours, but I’d also given my shin a break of nearly 36 hours. And suddenly I started to feel normal again.

Saturday went OK then, on Sunday, an Olympic rower turned up. Man he wound the pressure up! Mark (one of the Legend’s of the Ladder) went after him. At first they were on par with Mark’s superior downhill speed giving him a slight advantage, but then the big fella started to pull away. Mark had already done 20 laps when the tussle started and was feeling the pinch.

Just when it looked like Mark was going to crack he lifted a notch. A lap later they were back on level terms. Two laps later Mark was in front.

Meanwhile I was cracking out a fair pace of my own. They began gaining ground on me but I knew the pace was unsustainable. When I looked at my watch at the end of lap 14 it read 2:38. That’s a seriously quick lap. Someone had to blink.

I settled into stride and did enough to not let the big guy past. I wasn’t turning myself inside out but I wasn’t far away from max. On the next lap the Olympian called it a day and left. That left me with 5 laps to run and I thought I’ll keep going as was feeling ok. At the finish of 20 I’d set a PB for 15 laps of 42:03. Being that my first 2 laps took over 10 minutes I can see that cracking the hour for 20 will happen soon.

From now on I’m going to start my watch at the end of the third lap. That way I’ll be able to check my time at the end of lap 17. If the time is less than 52 minutes I’ll crank out an extra 3 for a lash at the 20 laps in an hour. If it’s less than 51 I can pretty much cruise through for an easy win.

DateLapsRunning totalTimeAveBestWeatherComments
Sat, 01/010
Sun, 02/011010Day I decided on 5000/365 challenge
Mon, 03/012030
Tues, 04/011747Red hot, nearly died.
Wed, 05/012067
Thu, 06/012087
Fri, 07/0120107
Sat, 08/011512251:58:573:27:903:10:54 (20)
Sun, 09/011013231:12:673:07:262:51:79 (3)
Mon, 10/01201521:06:583:20:933:07:80 (20)
Tue, 11/01201721:06:303:19:502:51:11 (20)Nice breeze near the top.Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01201921:08:483:26:413:01:13 (13)Hot with a cooling breeze.Heavy traffic from lap 15.
Thu, 13/01202121:06:163:18:833:08:29 (20)One word. Hot!
Fri, 14/01202321:15:523:59:603:44:24 (5)Took it easy.
Sat, 15/011124325:46 (9)n/a2:40:09 (7)Hit lap button twice. Time shown is 9 laps.
Mon, 17/01202631:14:543:44:712:42:19 (20)Hot.Easy until lap 18.
Tue, 18/01202831:02:453:08:252:56:24 (11)Best time to date.
Wed, 19/01203031:18:084:20:483:48:48 (7)Felt drained from yesterday.
Thu, 20/01203231:07:393:22:992:42:54 (20)Hot last lap.
Fri, 21/01203431:13:383:40:912:44:51 (19)Plenty in the tank at the end.
Sat, 22/011035331:54:61 (9)3:32:733:19:96 (8)Easy. Time was for 9 laps.
Sun, 23/010Sleep in bliss
Mon, 24/01253781:21:593:16:762:57:44 (25)Cool arvo.Heavy traffic from lap 18.
Tue, 25/01 AM1539349:00:213:16:012:52:19 (7)Cool.
Tue, 25/01 PM1540849:52:703:19:512:55:47 (6)Very busy.
Wed, 26/01204281:13:283:40:433:12:94 (4)Bloody hot. Nearly killed me.Started late and regretted it thanks to the heat.
Thu, 27/01 AM154421:06:534:27:583:57:33 (6)HotFelt the effects of yesterday.
Thu, 27/01 PM544720:28:004:05:603:47:72 (4)HotAfter rock climbing
Fri, 28/01204671:15:55 (19)3:59:763:21:93 (3)Hot. Really hot!Time was for 19 laps.
Sat, 29/011548230:51:49 (10)3:05:142:44:01 (5)Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/011549754:23:133:37:542:52:20 (13)Hot, humid. Cyclone on its way.Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM155121:00:084:00:553:31:01 (13)Very humid.Went easy, walled down.
Mon, 31/01 PM1352544:20:043:24:613:02:11 (6)Warm, cool breeze.Felt good.
Tue, 01/02 AM1554048:04:443:12:292:49:30 (6)
Tue, 01/02 PM1055034:09.763:24.972:51.36 (10)
Wed, 02/02205701:29:524:16.80
Thu, 03/02205901:11:553:47.133:18.75 (6)
Fri, 04/02 AM1560545:33.183:15.222:56.57 (13)
Fri, 04/02 PM1061539:03.593:54.353:25.92 (9)
Sat, 05/02256401:21:263:15.452:56.88 (23)
Sun, 06/020640000Grumpy I had the day off.
Mon, 07/02 PM1565547:04.013:21.772:57.74 (15)Did 15, timed 14.
Mon, 07/02 PM566014:55.552:59.312:46.99 (5)Chat and then a second lash.
Tue, 08/02206801:10.453:22.062:51.53 (17)Felt crook from lap 18.
Tue, 08/02568517:25.023:29.002:57.55 (5)
Wed, 09/02 AM106954:18.402:47.402:47.81Ave was for 9 laps
Wed, 09/02 PM1070535:32.413:33.242:48.43
Thu, 10/02 AM1572047:41.503:10.762:51.09Last 10 in under 30 mins.
Thu, 10/02 PM1073033:46.073:22.603:03.98 (7)
Fri, 11/02207501:12:273:37.363:02.63 (20)
Sat, 12/02207701:08:433:26.183:02.17
Sun, 13/0210780Quick but not timed.
Mon, 14/02208001:08:413:26.052:50.196:27 for first lap.
Tue, 15/02258251:25:063:24.262:58.88 (25)Hot and humid.
Wed, 16/02208451:02.523:08.632:50.15 (6)Hot. That's a PB
Thu, 17/021586049:57.773:18.852:54.31 (9)Feeling effects of yesterday's effort
Fri, 18/02208801:12.233:37.193:05.84 (17)Tired from boxing last night?
Sat, 19/02209001:06.573:20.882:53.31 (14)Very hot. Started late.
Sun, 20/0220920Not timed.
Mon, 21/02209401:12:023:47.482:48.69 (14)Time was for 19 laps. Very crusiy first 10. Too hot!
Tue, 22/02209601:03:123:09.632:27.2420 lap PB
Wed, 23/02209801:03:173:19.852:33.72Time was for 19 laps.
Thu, 24/021099048:15.612:52.842:29.37
Thu, 24/0210100028:48.482:52.842:29.37PB for 10 laps
Fri, 25/022010201:14:373:43.883:29.32Hot as bro!
Sat, 26/021510351:03.784:12.783:39.23Very hot and very humid.
Sat, 26/0251040---Ran out of memory on my watchLike I said hot!
Sun, 27/022010601:08:033:24.183:01.99 (18)
Mon, 28/022510851:33.493:45.173:24.44 (21)Hot!
Tue, 01/032011051:12:043:36.203:13.77 (7)
Wed, 02/032511301:23:323:20.482:37.99 (23)Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/032011501:07:283:22.402:49.41 (20)
Fri, 04/032011701:04:303:13.532:46.57 (17)PB for 15 - 43:11
Sat, 05/032011901:14:593:44.962:27.24
Sun, 06/032012101:17:443:53.212:38.36 (20)Took photos for my blog.Cool change. Nice!
Mon, 07/032012301:05:223:16.142:34.96 (20)Coolish.
Mon, 07/03 (b)5123517:27.133:29.422:53.48 (5)A few extras after coffee.
Tue, 08/030Got to the ladder but had to turn go home for a...
Wed, 09/032512601:26:553:28.632:46.06 (25)
Thu, 10/032512851:27:313:30.062:50.00 (25)Still plenty left in the tank at the endHot.
Fri, 11/030Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/0315130047:42.94??Pressed watch twice by mistake. You do the maths!
Sun, 13/0315131552:33.883:30.252:46.69 (10)
Mon, 14/032513401:40:144:00.563:29.41Shin sore. Went easy.
Tue, 15/032013601:27:274:22.39Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/032013801:11:213:34.092:58.24 (10)Afternoon, ladder busy. Went easy.
Thu, 17/032014001:08:103:24.533:02.88 (9)
Fri, 18/032014201:04.433:14.162:43.38
Sat, 19/032014401:05.253:16.262:51.04 (20)
Sun, 20/032014601:03.433:11.172:38.98 (14)PB of 42:03 for last 15.
Mon, 21/032514851:48:104:19.613:35.24 (22)
Tue, 22/032515101:33:053:52.723:24.50PM workout
Wed, 23/032515351:23:093:19.592:56.25 (6)PM workout
Thu, 24/032515601:32:093:58.142:47.03 (20)AM workout
Fri, 25/032515851:39:363:59.043:48.22 (17)
Sat, 26/0310159537:46.303:46.632:51.58 (6)After boxing.
Sat, 26/0315161048:56.903:15.792:51.85 (11)Before boxing.
Sun, 27/032516351:22:533:18.952:48.20 (25)
Mon, 28/0301635Day off. Felt soooo good!
Tue, 29/032016551:04:233:13.162:50.02 (20)PM. Lots of traffic.
Wed, 30/032016751:03:303:10.522:30.93 (20)
Thu, 31/032016951:19:063:57.303:05.66 (19)
Fri, 01/042017151:04:043:12.202:38.16 (11)
Sat, 02/042017351:05:393:16.362:34.92 (19)
Sun, 03/0410174538:01.243:48.122:55.88 (10)
Mon, 04/043017751:38:563:17.893:00.53
Tue, 05/043018051:40:403:21.352:53.55 (8)
Wed, 06/043018351:51:153:42.522:58.22 (30)
Thu, 07/043018651:49.323:39.092:55.45 (29)
Fri, 08/042018851:11.043:33.242:51.43 (19)
Fri, 08/042019051:12.283:37.442:58.05 (6)
Sat, 09/043019351:48:423:37.403:10.65 (27)
Sun, 10/042019551:14:503:44:542:57.44 (20)
Mon, 11/0401955
Tue, 12/042019751:09:043:27.232:40.04 (20)
Wed, 13/042019951:04:203:13.012:36.94 (20)Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/043199814:29.594:49.864:11.24 (3) Wardrobe malfunction
Thu, 14/0417201551:08.323:00.482:32.85 (17)End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/040Pulled my right calf muscle at boxing last night.
Sat, 16/043020452:40:105:20.344:18.01 (28)Calf tender, walked up and down 1 step at a time.
Sun, 17/042020651:38.394:55.994:12.91 (20)Calf still tender but a little better.
Mon, 18/042020851:49:455:29.284:17.20 (20)
Mon, 18/041521001:19:285:17.934:06.65 (5)
Tue, 19/042021201:49:055:27.284:24.10 (12)
Tue, 19/041521351:14:004:56.003:34.06 (7)
Wed, 20/042021551:41:105:03.533:32.95 (11)
Thu, 21/042021751:27:154:21.753:03.40 (12)
Fri, 22/042021951:31:504:35.512:25.02 (14)Had a dip with Mark.
Sat, 23/042022151:26:474:20.383:02.48 (14)
Sat, 23/0410222528:49:652:52.962:36.48 (10)Hot and humid
Sun, 24/042022451:23:314:10.552:52.74 (15)Hot and humidExercises from 16 on.
Mon, 25/042022651:04:273:13.392:58.31 (18
Tue, 26/045023152:54:183:29.172:53.05 (50)First 50 lap effort.
Wed, 27/0410232533:51.753:23.172:40.50 (10)
Wed, 27/0410233545:31.784:33.174:08.10 (10)
Thu, 28/0420235555:31.412:46.572:28.80 (20)
Fri, 29/042023751:21.444:32.483:41.51 (20)
Sat, 30/043024051:47:273:34.902:59.85 (12)
Sun, 01/052024251:20.404:02.023:04.36 (6)
Mon, 02/051024451:16.243:49.203:01.37 (5)
Tue, 03/052024651:30:562:47.74 (20)
Wed, 04/052024851:18.28
Thu, 05/0502485
Fri, 06/052025051:24:252:31.47 (12)
Sat, 07/052025251:02:242:34.12 (20)
Sun, 08/052025451:23:232:37.47 (20)
Mon, 09/0552550Trained soccer ladies
Tue, 10/053525851:50:38
Wed, 11/052026051:31.24
Wed, 11/0510261536:21.712:33.65 (10)
Fri, 13/052526401:25:24
Sat, 14/052526651:40:25
Sun, 15/052526901:28:59
Mon, 16/05262716
Tue, 17/050Rain and traffic stopped me.
Wed, 18/053427501:54:02
Thu, 19/052527751:25:05
Fri, 20/0510278546:18.51
Fri, 20/0520280557:19.06Another sub-hour 20.
Sat, 21/052028251:12:35
Sun, 22/05AREC
Mon, 23/05AREC
Tue, 24/05REBC
Wed, 25/05Day off
Thu, 26/0515284047:11.962:39.24 (15)
Fri, 27/0520286059:17.252:23.16Another sub-hour 20.
Sat, 28/052028801:32:52
Sun, 29/056Warm up for Central Park
Sun, 29/0514290041:59:12After Central Park
Mon, 30/052029201:07:50
Tue, 31/052029401:10:153:30.792:37.95 (9)
Wed, 01/062029601:07:033:21.172:42.95
Thu, 02/06Man flu
Fri, 03/06Man flu
Sat, 04/063029901:54:113:48.383:18.60
Sun, 05/062530151:12:493:16.382:34.32
Mon, 06/06203035Un-timed. Left watch at home.
Tue, 07/06Day off
Wed, 08/062530601:12:262:53.862:28.35Bloody fair effort.
Thu, 09/06Day off
Fri, 10/0623062Un-timed warmup.
Fri, 10/063530971:36:102:44.882:38.5010 - 27.44
15 - 41:36
20 - 55:12
25 - 1:08:49
30 - 1:22:22
Sat, 11/062331201:36:044:10.613:38.45 (15)
Sun, 12/062031401:16:153:48.752:36.73 (17)
Mon, 13/062031601:02:583:08.932:26.73 (11)
Tue, 14/062031801:03:503:11.532:32.58 (8)
Wed, 15/060
Thu, 16/062032001:19:303:58.513:34.70 (14)
Fri, 17/060
Sat, 18/062032201:07:123:21.612:45.42 (19)
Sat, 18/065322513:30.482:42.092:24.90 (5)
Sun, 19/062032451:19:523:59.643:50.83 (6)
Mon, 20/0620326559:34.842:58.742:32.98 (18)
Tue, 21/062032851:05:113:15.582:37.06 (11)
Wed, 22/060
Thu, 23/062033051:07:113:11.982:40.08 (18)
Fri, 24/0616332148:12.153:00.752:35.28 (10)Lightning started, so I left.
Sat, 25/0615333654:41:133:25.072:36.15 (15)
Sat, 25/0693345Untimed
Sun, 26/062033651:00:133:00.69
Mon, 27/062033851:03:26
Mon, 27/0633388Untimed
Tue, 28/0617340554:33.233:12.542:28.75 (17)
Wed, 29/062034251:14:253:43.293:18.79 (20)
Thu, 30/062034451:26:124:18.613:10.29 (3)
Fri, 01/0710345534:45.943:28.592:27.66 (8)
Sat, 02/071349:23.613:47.972:47.63 (13)
Sat, 02/0712348036:23.233:01.932:30.63 (12)
Sun, 03/072035001:16:093:48.49
Mon, 04/072035201:08:593:26.982:57.45
Tue, 05/070Busselton
Wed, 06/070Busselton
Thu, 07/072035401:06:553:20:772:48:29
Fri, 08/072035601:13:253:40.292:34:34
Sat, 09/072035801:08.563:26.832:32.95
Sun, 10/072036001:05:363:16.842:45.53
Mon, 11/0720362058:23:31Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/0783628Untimed. Training with the Carlisle soccer girls.
Tue, 12/0717364554:14:053:11.412:39.57
Wed, 13/072036651:24:384:13.943:45.05
Thu, 14/0710367535:47.473:34.742:35.79 (10)
Fri, 15/070
Sat, 16/072236971:14:103:22.293:05.74
Sat, 16/0783705Untimed
Sun, 17/072537301:29:263:34.673:01.98
Mon, 18/072037501:29:174:27.89
Tue, 19/072037701:09:27
Wed, 20/070
Thu, 21/072037901:03.093:09.452:39.46 (19)
Fri, 22/072038101:26:054:18.283:22.24
Fri, 22/0710382028:25.902:50.592:30.66 (10)
Sat, 23/07253845
Sat, 23/074038852:34:143:51.373:29.20 (28)
Sun, 24/07San Francisco
Mon, 25/07San Francisco
Tue, 26/07San Francisco
Wed, 27/07San Francisco
Thu, 28/07San Francisco
Fri, 29/07San Francisco
Sat, 30/07San Francisco
Sun, 31/0710389530:13.773:01.372:30.13 (10)
Mon, 01/08203915Untimed
Tue, 02/08Bali
Wed, 03/08Bali
Thu, 04/08Bali
Fri, 05/08Bali
Sat, 06/08Bali
Sun, 07/08Bali
Mon, 08/08Bali
Tue, 09/082039351:21:504:05.533:44.46 (6)
Wed, 10/08201:15:323:46.613:20.33 (20)
Thu, 11/082056:57.902:50.892:21.51 (4)
Fri, 12/08Busselton
Sat, 13/082039551:08:14
Sun, 14/082539801:25:22
Mon, 15/082040001:05:28
Tue, 16/082040201:05:18
Wed, 17/0820404057:31:35
Thu, 18/082040601:20:29
Fri, 19/082040801:05:57
Sat, 20/082041001:17:03
Sun, 21/082541251:24:30
Mon, 22/080
Tue, 23/080
Wed, 24/080
Thu, 25/083541601:52:48
Fri, 26/082541851:26:10
Sat, 27/082542101:24:51
Sun, 28/08
Mon, 29/083042401:35:273:10.912:47.11 (28)
Tue, 30/082542651:30:553:38.213:02.12 (9)
Wed, 31/082542901:20:553:14.232:38.79 (8)
Thu, 01/09Rained out.
Fri, 02/09254315Untimed
Sat, 03/092043351:01:383:04.902:42.08 (11)
Sun, 04/0915435051:14.193:24.942:21.32 (15)
Mon, 05/092043701:00:333:01.682:31.62 (11)
Tue, 06/0920439059:38.632:58.932:28.70 (19)
Wed, 07/0904390
Thu, 08/092044101:10:083:30.422:29.29 (20)
Fri, 09/0920443055:36.532:46.822:31.19 (20)1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/092044501:24:28
Sun, 11/0910446037:08.73
Mon, 12/092044801:12:59
Tue, 13/092045001:11:40
Wed, 14/09Busselton
Thu, 15/0910451029:55.70
Fri, 16/092045301:12:42
Sat, 17/092045501:08:04
Sun, 18/0904550
Mon, 19/092045701:00:11
Tue, 20/092045901:09:29
Wed, 21/09Brisbane
Thu, 22/09Brisbane
Fri, 23/09Brisbane
Sat, 24/09Slack
Sun, 25/0920461059:28:69
Mon, 26/092046301:19:32
Tue, 27/0919+1465057:22.56
Wed, 28/09Kalgoorlie
Thu, 29/090
Fri, 30/0920467059:41.38
Sat, 01/102046901:05:08
Sun, 02/102047101:09:363:28.832:37.84 (20)
Mon, 03/102047301:16:393:49.953:13.44 (20)
Tue, 04/102047501:02:323:07.642:31.82 (18)
Wed, 05/102047701:05:433:17.182:41.01 (15)
Thu, 06/1010478029:55.162:59.512:22.54 (10)
Fri, 07/1010479036:35.213:39.523:29.40 (3)
Sat, 08/102048101:08:30
Sun, 09/102048301:07:20
Mon, 10/1010484033:02.18
Tue, 11/102048601:10:53
Wed, 12/102048801:13:19
Thu, 13/1015489554:35.68
Fri, 14/102049151:07:21

Filed Under: Jacob's Ladder, Personal Tagged With: 5000 laps, 5000/365, dailypost, postaday2011

Working Through An Injury

March 16, 2011 by Peter Fletcher

A large branch broke off a fig tree near Jacob's Ladder

A large branch broke off a fig tree near Jacob's Ladder

It started last week. I can’t remember exactly when and I sure don’t know how or why, but my right shin started hurting. Friends are telling me it’s a shin splint.

I know for sure I had it on Friday morning. I woke at 4:30 to the usual aches and pains but when I tried to flex my right foot upwards the front of my shin hurt. As I was due to go to a REIWA breakfast that morning I thought I’d give the ladder a miss.

Next morning was the same. If anything the pain had intensified but I persisted for 15 laps and managed another 20 on Sunday.

Some people told me to rest. It’s the standard advice from well-meaning friends, physios and doctors. But I figured there are 24 hours in a day, 22 of which could be used to rest. I’m pressing on.

In the meantime I’m starting a new series of posts called Legends of the Ladder. They’ll focus on Jacob’s Ladder regulars who’ve done something special or noteworthy.

Finally, here are my latest lap times.

Tweet
DateLapsRunning totalTimeAveBestWeatherComments
Sat, 01/010
Sun, 02/011010Day I decided on 5000/365 challenge
Mon, 03/012030
Tues, 04/011747Red hot, nearly died.
Wed, 05/012067
Thu, 06/012087
Fri, 07/0120107
Sat, 08/011512251:58:573:27:903:10:54 (20)
Sun, 09/011013231:12:673:07:262:51:79 (3)
Mon, 10/01201521:06:583:20:933:07:80 (20)
Tue, 11/01201721:06:303:19:502:51:11 (20)Nice breeze near the top.Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01201921:08:483:26:413:01:13 (13)Hot with a cooling breeze.Heavy traffic from lap 15.
Thu, 13/01202121:06:163:18:833:08:29 (20)One word. Hot!
Fri, 14/01202321:15:523:59:603:44:24 (5)Took it easy.
Sat, 15/011124325:46 (9)n/a2:40:09 (7)Hit lap button twice. Time shown is 9 laps.
Mon, 17/01202631:14:543:44:712:42:19 (20)Hot.Easy until lap 18.
Tue, 18/01202831:02:453:08:252:56:24 (11)Best time to date.
Wed, 19/01203031:18:084:20:483:48:48 (7)Felt drained from yesterday.
Thu, 20/01203231:07:393:22:992:42:54 (20)Hot last lap.
Fri, 21/01203431:13:383:40:912:44:51 (19)Plenty in the tank at the end.
Sat, 22/011035331:54:61 (9)3:32:733:19:96 (8)Easy. Time was for 9 laps.
Sun, 23/010Sleep in bliss
Mon, 24/01253781:21:593:16:762:57:44 (25)Cool arvo.Heavy traffic from lap 18.
Tue, 25/01 AM1539349:00:213:16:012:52:19 (7)Cool.
Tue, 25/01 PM1540849:52:703:19:512:55:47 (6)Very busy.
Wed, 26/01204281:13:283:40:433:12:94 (4)Bloody hot. Nearly killed me.Started late and regretted it thanks to the heat.
Thu, 27/01 AM154421:06:534:27:583:57:33 (6)HotFelt the effects of yesterday.
Thu, 27/01 PM544720:28:004:05:603:47:72 (4)HotAfter rock climbing
Fri, 28/01204671:15:55 (19)3:59:763:21:93 (3)Hot. Really hot!Time was for 19 laps.
Sat, 29/011548230:51:49 (10)3:05:142:44:01 (5)Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/011549754:23:133:37:542:52:20 (13)Hot, humid. Cyclone on its way.Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM155121:00:084:00:553:31:01 (13)Very humid.Went easy, walled down.
Mon, 31/01 PM1352544:20:043:24:613:02:11 (6)Warm, cool breeze.Felt good.
Tue, 01/02 AM1554048:04:443:12:292:49:30 (6)
Tue, 01/02 PM1055034:09.763:24.972:51.36 (10)
Wed, 02/02205701:29:524:16.80
Thu, 03/02205901:11:553:47.133:18.75 (6)
Fri, 04/02 AM1560545:33.183:15.222:56.57 (13)
Fri, 04/02 PM1061539:03.593:54.353:25.92 (9)
Sat, 05/02256401:21:263:15.452:56.88 (23)
Sun, 06/020640000Grumpy I had the day off.
Mon, 07/02 PM1565547:04.013:21.772:57.74 (15)Did 15, timed 14.
Mon, 07/02 PM566014:55.552:59.312:46.99 (5)Chat and then a second lash.
Tue, 08/02206801:10.453:22.062:51.53 (17)Felt crook from lap 18.
Tue, 08/02568517:25.023:29.002:57.55 (5)
Wed, 09/02 AM106954:18.402:47.402:47.81Ave was for 9 laps
Wed, 09/02 PM1070535:32.413:33.242:48.43
Thu, 10/02 AM1572047:41.503:10.762:51.09Last 10 in under 30 mins.
Thu, 10/02 PM1073033:46.073:22.603:03.98 (7)
Fri, 11/02207501:12:273:37.363:02.63 (20)
Sat, 12/02207701:08:433:26.183:02.17
Sun, 13/0210780Quick but not timed.
Mon, 14/02208001:08:413:26.052:50.196:27 for first lap.
Tue, 15/02258251:25:063:24.262:58.88 (25)Hot and humid.
Wed, 16/02208451:02.523:08.632:50.15 (6)Hot. That's a PB
Thu, 17/021586049:57.773:18.852:54.31 (9)Feeling effects of yesterday's effort
Fri, 18/02208801:12.233:37.193:05.84 (17)Tired from boxing last night?
Sat, 19/02209001:06.573:20.882:53.31 (14)Very hot. Started late.
Sun, 20/0220920Not timed.
Mon, 21/02209401:12:023:47.482:48.69 (14)Time was for 19 laps. Very crusiy first 10. Too hot!
Tue, 22/02209601:03:123:09.632:27.2420 lap PB
Wed, 23/02209801:03:173:19.852:33.72Time was for 19 laps.
Thu, 24/021099048:15.612:52.842:29.37
Thu, 24/0210100028:48.482:52.842:29.37PB for 10 laps
Fri, 25/022010201:14:373:43.883:29.32Hot as bro!
Sat, 26/021510351:03.784:12.783:39.23Very hot and very humid.
Sat, 26/0251040---Ran out of memory on my watchLike I said hot!
Sun, 27/022010601:08:033:24.183:01.99 (18)
Mon, 28/022510851:33.493:45.173:24.44 (21)Hot!
Tue, 01/032011051:12:043:36.203:13.77 (7)
Wed, 02/032511301:23:323:20.482:37.99 (23)Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/032011501:07:283:22.402:49.41 (20)
Fri, 04/032011701:04:303:13.532:46.57 (17)PB for 15 - 43:11
Sat, 05/032011901:14:593:44.962:27.24
Sun, 06/032012101:17:443:53.212:38.36 (20)Took photos for my blog.Cool change. Nice!
Mon, 07/032012301:05:223:16.142:34.96 (20)Coolish.
Mon, 07/03 (b)5123517:27.133:29.422:53.48 (5)A few extras after coffee.
Tue, 08/030Got to the ladder but had to turn go home for a...
Wed, 09/032512601:26:553:28.632:46.06 (25)
Thu, 10/032512851:27:313:30.062:50.00 (25)Still plenty left in the tank at the endHot.
Fri, 11/030Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/0315130047:42.94??Pressed watch twice by mistake. You do the maths!
Sun, 13/0315131552:33.883:30.252:46.69 (10)
Mon, 14/032513401:40:144:00.563:29.41Shin sore. Went easy.
Tue, 15/032013601:27:274:22.39Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/032013801:11:213:34.092:58.24 (10)Afternoon, ladder busy. Went easy.
Thu, 17/032014001:08:103:24.533:02.88 (9)
Fri, 18/032014201:04.433:14.162:43.38
Sat, 19/032014401:05.253:16.262:51.04 (20)
Sun, 20/032014601:03.433:11.172:38.98 (14)PB of 42:03 for last 15.
Mon, 21/032514851:48:104:19.613:35.24 (22)
Tue, 22/032515101:33:053:52.723:24.50PM workout
Wed, 23/032515351:23:093:19.592:56.25 (6)PM workout
Thu, 24/032515601:32:093:58.142:47.03 (20)AM workout
Fri, 25/032515851:39:363:59.043:48.22 (17)
Sat, 26/0310159537:46.303:46.632:51.58 (6)After boxing.
Sat, 26/0315161048:56.903:15.792:51.85 (11)Before boxing.
Sun, 27/032516351:22:533:18.952:48.20 (25)
Mon, 28/0301635Day off. Felt soooo good!
Tue, 29/032016551:04:233:13.162:50.02 (20)PM. Lots of traffic.
Wed, 30/032016751:03:303:10.522:30.93 (20)
Thu, 31/032016951:19:063:57.303:05.66 (19)
Fri, 01/042017151:04:043:12.202:38.16 (11)
Sat, 02/042017351:05:393:16.362:34.92 (19)
Sun, 03/0410174538:01.243:48.122:55.88 (10)
Mon, 04/043017751:38:563:17.893:00.53
Tue, 05/043018051:40:403:21.352:53.55 (8)
Wed, 06/043018351:51:153:42.522:58.22 (30)
Thu, 07/043018651:49.323:39.092:55.45 (29)
Fri, 08/042018851:11.043:33.242:51.43 (19)
Fri, 08/042019051:12.283:37.442:58.05 (6)
Sat, 09/043019351:48:423:37.403:10.65 (27)
Sun, 10/042019551:14:503:44:542:57.44 (20)
Mon, 11/0401955
Tue, 12/042019751:09:043:27.232:40.04 (20)
Wed, 13/042019951:04:203:13.012:36.94 (20)Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/043199814:29.594:49.864:11.24 (3) Wardrobe malfunction
Thu, 14/0417201551:08.323:00.482:32.85 (17)End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/040Pulled my right calf muscle at boxing last night.
Sat, 16/043020452:40:105:20.344:18.01 (28)Calf tender, walked up and down 1 step at a time.
Sun, 17/042020651:38.394:55.994:12.91 (20)Calf still tender but a little better.
Mon, 18/042020851:49:455:29.284:17.20 (20)
Mon, 18/041521001:19:285:17.934:06.65 (5)
Tue, 19/042021201:49:055:27.284:24.10 (12)
Tue, 19/041521351:14:004:56.003:34.06 (7)
Wed, 20/042021551:41:105:03.533:32.95 (11)
Thu, 21/042021751:27:154:21.753:03.40 (12)
Fri, 22/042021951:31:504:35.512:25.02 (14)Had a dip with Mark.
Sat, 23/042022151:26:474:20.383:02.48 (14)
Sat, 23/0410222528:49:652:52.962:36.48 (10)Hot and humid
Sun, 24/042022451:23:314:10.552:52.74 (15)Hot and humidExercises from 16 on.
Mon, 25/042022651:04:273:13.392:58.31 (18
Tue, 26/045023152:54:183:29.172:53.05 (50)First 50 lap effort.
Wed, 27/0410232533:51.753:23.172:40.50 (10)
Wed, 27/0410233545:31.784:33.174:08.10 (10)
Thu, 28/0420235555:31.412:46.572:28.80 (20)
Fri, 29/042023751:21.444:32.483:41.51 (20)
Sat, 30/043024051:47:273:34.902:59.85 (12)
Sun, 01/052024251:20.404:02.023:04.36 (6)
Mon, 02/051024451:16.243:49.203:01.37 (5)
Tue, 03/052024651:30:562:47.74 (20)
Wed, 04/052024851:18.28
Thu, 05/0502485
Fri, 06/052025051:24:252:31.47 (12)
Sat, 07/052025251:02:242:34.12 (20)
Sun, 08/052025451:23:232:37.47 (20)
Mon, 09/0552550Trained soccer ladies
Tue, 10/053525851:50:38
Wed, 11/052026051:31.24
Wed, 11/0510261536:21.712:33.65 (10)
Fri, 13/052526401:25:24
Sat, 14/052526651:40:25
Sun, 15/052526901:28:59
Mon, 16/05262716
Tue, 17/050Rain and traffic stopped me.
Wed, 18/053427501:54:02
Thu, 19/052527751:25:05
Fri, 20/0510278546:18.51
Fri, 20/0520280557:19.06Another sub-hour 20.
Sat, 21/052028251:12:35
Sun, 22/05AREC
Mon, 23/05AREC
Tue, 24/05REBC
Wed, 25/05Day off
Thu, 26/0515284047:11.962:39.24 (15)
Fri, 27/0520286059:17.252:23.16Another sub-hour 20.
Sat, 28/052028801:32:52
Sun, 29/056Warm up for Central Park
Sun, 29/0514290041:59:12After Central Park
Mon, 30/052029201:07:50
Tue, 31/052029401:10:153:30.792:37.95 (9)
Wed, 01/062029601:07:033:21.172:42.95
Thu, 02/06Man flu
Fri, 03/06Man flu
Sat, 04/063029901:54:113:48.383:18.60
Sun, 05/062530151:12:493:16.382:34.32
Mon, 06/06203035Un-timed. Left watch at home.
Tue, 07/06Day off
Wed, 08/062530601:12:262:53.862:28.35Bloody fair effort.
Thu, 09/06Day off
Fri, 10/0623062Un-timed warmup.
Fri, 10/063530971:36:102:44.882:38.5010 - 27.44
15 - 41:36
20 - 55:12
25 - 1:08:49
30 - 1:22:22
Sat, 11/062331201:36:044:10.613:38.45 (15)
Sun, 12/062031401:16:153:48.752:36.73 (17)
Mon, 13/062031601:02:583:08.932:26.73 (11)
Tue, 14/062031801:03:503:11.532:32.58 (8)
Wed, 15/060
Thu, 16/062032001:19:303:58.513:34.70 (14)
Fri, 17/060
Sat, 18/062032201:07:123:21.612:45.42 (19)
Sat, 18/065322513:30.482:42.092:24.90 (5)
Sun, 19/062032451:19:523:59.643:50.83 (6)
Mon, 20/0620326559:34.842:58.742:32.98 (18)
Tue, 21/062032851:05:113:15.582:37.06 (11)
Wed, 22/060
Thu, 23/062033051:07:113:11.982:40.08 (18)
Fri, 24/0616332148:12.153:00.752:35.28 (10)Lightning started, so I left.
Sat, 25/0615333654:41:133:25.072:36.15 (15)
Sat, 25/0693345Untimed
Sun, 26/062033651:00:133:00.69
Mon, 27/062033851:03:26
Mon, 27/0633388Untimed
Tue, 28/0617340554:33.233:12.542:28.75 (17)
Wed, 29/062034251:14:253:43.293:18.79 (20)
Thu, 30/062034451:26:124:18.613:10.29 (3)
Fri, 01/0710345534:45.943:28.592:27.66 (8)
Sat, 02/071349:23.613:47.972:47.63 (13)
Sat, 02/0712348036:23.233:01.932:30.63 (12)
Sun, 03/072035001:16:093:48.49
Mon, 04/072035201:08:593:26.982:57.45
Tue, 05/070Busselton
Wed, 06/070Busselton
Thu, 07/072035401:06:553:20:772:48:29
Fri, 08/072035601:13:253:40.292:34:34
Sat, 09/072035801:08.563:26.832:32.95
Sun, 10/072036001:05:363:16.842:45.53
Mon, 11/0720362058:23:31Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/0783628Untimed. Training with the Carlisle soccer girls.
Tue, 12/0717364554:14:053:11.412:39.57
Wed, 13/072036651:24:384:13.943:45.05
Thu, 14/0710367535:47.473:34.742:35.79 (10)
Fri, 15/070
Sat, 16/072236971:14:103:22.293:05.74
Sat, 16/0783705Untimed
Sun, 17/072537301:29:263:34.673:01.98
Mon, 18/072037501:29:174:27.89
Tue, 19/072037701:09:27
Wed, 20/070
Thu, 21/072037901:03.093:09.452:39.46 (19)
Fri, 22/072038101:26:054:18.283:22.24
Fri, 22/0710382028:25.902:50.592:30.66 (10)
Sat, 23/07253845
Sat, 23/074038852:34:143:51.373:29.20 (28)
Sun, 24/07San Francisco
Mon, 25/07San Francisco
Tue, 26/07San Francisco
Wed, 27/07San Francisco
Thu, 28/07San Francisco
Fri, 29/07San Francisco
Sat, 30/07San Francisco
Sun, 31/0710389530:13.773:01.372:30.13 (10)
Mon, 01/08203915Untimed
Tue, 02/08Bali
Wed, 03/08Bali
Thu, 04/08Bali
Fri, 05/08Bali
Sat, 06/08Bali
Sun, 07/08Bali
Mon, 08/08Bali
Tue, 09/082039351:21:504:05.533:44.46 (6)
Wed, 10/08201:15:323:46.613:20.33 (20)
Thu, 11/082056:57.902:50.892:21.51 (4)
Fri, 12/08Busselton
Sat, 13/082039551:08:14
Sun, 14/082539801:25:22
Mon, 15/082040001:05:28
Tue, 16/082040201:05:18
Wed, 17/0820404057:31:35
Thu, 18/082040601:20:29
Fri, 19/082040801:05:57
Sat, 20/082041001:17:03
Sun, 21/082541251:24:30
Mon, 22/080
Tue, 23/080
Wed, 24/080
Thu, 25/083541601:52:48
Fri, 26/082541851:26:10
Sat, 27/082542101:24:51
Sun, 28/08
Mon, 29/083042401:35:273:10.912:47.11 (28)
Tue, 30/082542651:30:553:38.213:02.12 (9)
Wed, 31/082542901:20:553:14.232:38.79 (8)
Thu, 01/09Rained out.
Fri, 02/09254315Untimed
Sat, 03/092043351:01:383:04.902:42.08 (11)
Sun, 04/0915435051:14.193:24.942:21.32 (15)
Mon, 05/092043701:00:333:01.682:31.62 (11)
Tue, 06/0920439059:38.632:58.932:28.70 (19)
Wed, 07/0904390
Thu, 08/092044101:10:083:30.422:29.29 (20)
Fri, 09/0920443055:36.532:46.822:31.19 (20)1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/092044501:24:28
Sun, 11/0910446037:08.73
Mon, 12/092044801:12:59
Tue, 13/092045001:11:40
Wed, 14/09Busselton
Thu, 15/0910451029:55.70
Fri, 16/092045301:12:42
Sat, 17/092045501:08:04
Sun, 18/0904550
Mon, 19/092045701:00:11
Tue, 20/092045901:09:29
Wed, 21/09Brisbane
Thu, 22/09Brisbane
Fri, 23/09Brisbane
Sat, 24/09Slack
Sun, 25/0920461059:28:69
Mon, 26/092046301:19:32
Tue, 27/0919+1465057:22.56
Wed, 28/09Kalgoorlie
Thu, 29/090
Fri, 30/0920467059:41.38
Sat, 01/102046901:05:08
Sun, 02/102047101:09:363:28.832:37.84 (20)
Mon, 03/102047301:16:393:49.953:13.44 (20)
Tue, 04/102047501:02:323:07.642:31.82 (18)
Wed, 05/102047701:05:433:17.182:41.01 (15)
Thu, 06/1010478029:55.162:59.512:22.54 (10)
Fri, 07/1010479036:35.213:39.523:29.40 (3)
Sat, 08/102048101:08:30
Sun, 09/102048301:07:20
Mon, 10/1010484033:02.18
Tue, 11/102048601:10:53
Wed, 12/102048801:13:19
Thu, 13/1015489554:35.68
Fri, 14/102049151:07:21

Filed Under: Jacob's Ladder, Personal Tagged With: injuries, Jacob's Ladder, pain, postaday2011

Jacob’s Many Shadows

March 6, 2011 by Peter Fletcher

I took this shot on Jacob’s Ladder just before sunrise today. The interplay between the changing angles of the stairs and handrails, and the shadows cast by the security light, creates a stark industrial look that’s harsh yet intriguing.

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Pre-dawn shadows on Jacob's Ladder

These two were taken just after sunrise but the early light was muted by the low clouds to the east. I edited all three photos using Apple iPhoto’s built-in tools.

View of the Swan River from Jacob's Ladder.

View of Perth skyline from Jacob's Ladder just after dawn

Filed Under: Personal Tagged With: 5000/365, Jacob's Ladder, postaday2011, weeklyphoto

About Peter

Speaker, trainer and coach. I write about living, loving and working better. Love a challenge. More...

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