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Training Log: Craig

In the last 7 days:

activity # timemileskm+m
  Running5 4:35:48 34.41(8:01) 55.37(4:59) 192
  Gym1 45:00
  Total6 5:20:48 34.41 55.37 192
averages - weight:70.5kg
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Sunday Jul 23 #

10 AM

Running tempo 1:00:53 intensity: (30:53 @2) + (30:00 @4) 12.76 km (4:46 / km) +15m 4:45 / km
shoes: Brooks Glycerin 14

Through UWA to the river for 2x15min tempo with 2min jog recovery. Aiming for 4:20/km but I think I should have just run by feel and not worried about the pace. Feeling a bit tired and the GPS seemed a bit erratic with the pace so I ended up pushing a bit harder than I had really intended to again. Rain hit just before the end of the first tempo and was pretty heavy for the recovery but then cleared up again. Heel a bit sore early, ok through the middle, then getting a bit sore again on the warm down.

Saturday Jul 22 #

11 AM

Running 55:36 [3] 11.38 km (4:53 / km) +47m 4:47 / km
shoes: Brooks Glycerin 14

Around the Causeway and Windan bridges from the state tennis centre while Liam played at the Bruce Cup trials. Heel a little sore but not bad, having a bit of a warm up hit with Liam probably didn't help. Ran a bit harder than I intended to because I had got back in front of a guy who had overtaken me earlier by taking slightly a shorter route and then I had to speed up to hold him off.

Friday Jul 21 #

4 PM

Running 51:01 [3] 10.45 km (4:53 / km) +15m 4:51 / km
shoes: Brooks Glycerin 14

Lap of Herdsman Lake while the kids were at squash. Hammies feeling stiff and tired, as usual for a Friday. Heel was pretty good today but the top of the foot was a bit sore at times.

Thursday Jul 20 #

6 AM

Gym 45:00 [3]

Pump with CC.

Wednesday Jul 19 #

6 AM

Running intervals 54:12 intensity: (34:37 @2) + (19:35 @5) 10.66 km (5:05 / km) +31m 5:01 / km
weight:70.5kg shoes: Brooks Glycerin 14

2k, 1.5k, 1k, 500m with 1min rests. Aiming for 4:10, 4:00, 3:50, 3:40/km but I think I went a bit too fast.

Actual paces were 4:03, 3:57, 3:46, 3:28. I knew I'd gone a little fast on the first couple and was starting to feel a bit tired at the end of the 1.5k so I thought I would struggle to hit the target paces on the last couple. I guess that just encouraged me to push a bit harder than I needed to, particularly on the last.

Need to remember to keep setting myself conservative targets because I'm always inclined to make sure I go faster than the target.

Top of foot a little sore warming up. Heel getting a little sore on the warm down and sore going down stairs later at work.

Tuesday Jul 18 #

7 AM

Running 54:06 [2] 10.13 km (5:20 / km) +84m 5:08 / km
shoes: Brooks Glycerin 14

Easy run around KP. Heel has been sore and I thought the top of my foot was feeling better so I tried putting the Triumphs with orthotics on but it was too painful so switched to the new shoes again. Heel a bit sore but seemed to be improving throughout the run. Top of foot was fine.

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