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Training Log: Craig

In the last 7 days:

activity # timemileskm+m
  Running6 5:36:38 37.83(8:54) 60.89(5:32) 566
  Gym1 40:00
  Total7 6:16:38 37.83 60.89 566
  [1-5]7 6:16:29
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Friday Feb 23 #

6 AM

Running 52:28 intensity: (4:25 @1) + (44:03 @2) + (4:00 @3) 9.32 km (5:38 / km) +98m 5:21 / km
ahr:123 max:135 shoes: Brooks Ghost 10

Easy lap of KP.

Thursday Feb 22 #

6 AM

Gym 40:00 [3]

Pump with CC.
5 PM

Running 30:00 intensity: (6:16 @1) + (21:50 @2) + (1:54 @3) 5.02 km (5:59 / km) +25m 5:50 / km
ahr:120 max:136 shoes: Brooks Glycerin 14 Black

Little jog in KP after work. Hamstrings feeling a bit tight already from gym. Saw a control at the bottom of the sand track as I ran past so I went past it again on the way back and this time saw Rob heading into it so followed him around the loop. I'd forgotten about Thursday night training but Liam is away on camp and Amy had hockey grading so didn't work for us this week anyway.

Wednesday Feb 21 #

6 AM

Running intervals 1:04:32 intensity: (9:35 @1) + (22:27 @2) + (15:39 @3) + (16:30 @4) + (21 @5) 12.62 km (5:07 / km) +147m 4:50 / km
ahr:132 max:162 shoes: Brooks Ghost 10

5x1k from the broadwalk again but did the first 4 uphill and the last one downhill this time. Wanted to try to run this a bit more within myself, like the first time, and thought I might have started out even slower than that as I didn't feel very well warmed up on the first. I had felt ready to go but Daniel walked through my starting point just as I was about to start so I talked to him for a few minutes before starting. I was prepared to see a 4:30 on the first but it was actually 4:15 and I then went 4:07, 4:01, 3:58 so clearly faster than last week even. On the last one I turned around to do it downhill just to see how different it felt and ran a 3:37. I actually found the downhill effort felt harder than going uphill so maybe need to do some more shorter faster efforts to get comfortable at a faster pace.

Tuesday Feb 20 #

5 AM

Running 1:07:25 intensity: (16:40 @1) + (45:13 @2) + (5:32 @3) 11.61 km (5:48 / km) +114m 5:32 / km
ahr:119 max:137 shoes: Brooks Glycerin 14 Black

Easy run around KP. Tried to set out early enough to get Liam up in time to be ready for his 7:15am tennis lesson and ready to go straight to school after it. Was quite happy with how comfortably I was cruising around but I didn't realise just how slowly I was going so finished a bit later than I really wanted to. Felt a bit rushed but got there before Josh at least.

Monday Feb 19 #

6 AM

Running 32:12 intensity: (9 @0) + (22:44 @1) + (8:55 @2) + (24 @3) 5.14 km (6:16 / km) +33m 6:04 / km
ahr:111 max:142 shoes: Brooks Ghost 10

Little jog in KP with Rachel. Didn't have time for drills and strides, because Liam had to get to school tennis training, but I tried to do a bit of token prancing along the way. Still a bit sore around left heel/ankle.

Sunday Feb 18 #

5 AM

Running long 1:30:01 intensity: (8:40 @1) + (27:00 @2) + (48:17 @3) + (6:04 @4) 17.19 km (5:14 / km) +148m 5:01 / km
ahr:131 max:150 shoes: Brooks Glycerin 14 Black

Long run down to sunset hospital and then around KP. Left heel a bit sore early on and felt pretty tired for the bit around the river. I didn't really think I would be up to increasing the pace towards the end the way I had planned but surprisingly felt better once I started climbing into KP.

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Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Orienteering
3000km
actual:501.8km16%
projected:3391.6km113%

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