Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 28 days ending Feb 28, 2007:

	activity	#	time	miles		km		+m	load
	Running	23	22:11:50	154.62	(8:37)	248.84	(5:21)	3170	391.9
	Cycling	2	6:28:15	96.44	(14.9/h)	155.2	(24.0/h)		77.7
	Total	25	28:40:05	251.06	(6:51)	404.04	(4:15)	3170	469.6
averages - sleep:6.8 weight:68.8kg

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Wednesday Feb 28, 2007 #

Running 43:43 [3] 8.8 km (4:58 / km) +110m 4:41 / km
slept:6.6 weight:68.5kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben and Wally with a small deviation around some fences for a concert. Felt pretty good so kept the pace pretty solid. Ben was running strongly today and pushed the pace a bit into the finish. Nice conditions, much more pleasant than Saturday. Heel was pretty good but was a bit sore doing calf raises after I finished.

Tuesday Feb 27, 2007 #

Running long 1:30:00 [3] 16.96 km (5:18 / km) +320m 4:51 / km
ahr:138 max:167 slept:6.7 weight:68.8kg shoes: Brooks Cascadia Pivot

First half of Darlington winery loop with Rachel then 5k tempo on roads and railway trail home from the winery avoiding the steep hills. Heel was good for the downhill first 40 minutes. It started hurting on the hills going up to Darlington winery but was recovering on the flats. Started to hurt a little more continuously in the last 30 minutes, not sure if this was due to the increase in speed or just the length of the run. Felt reasonably good pushing it a bit harder at the end but wouldn't have wanted to keep going much longer.

Monday Feb 26, 2007 #

Note
slept:6.7 weight:68.9kg

Supposed to ride to work today but didn't feel like it. There were some pretty serious thunder storms at work just after I arrived so maybe it was a good decision. Might try to do a run tonight but I doubt it.

Sunday Feb 25, 2007 #

Running 51:05 [3] 9.93 km (5:09 / km) +160m 4:46 / km
ahr:133 max:145 slept:6.7 weight:68.4kg shoes: Brooks Cascadia Pivot

10k loop. Thought I would struggle a bit after last night's run in the heat but felt surprisingly good. Started slow and picked up the pace a bit in the second half, last couple of km at around 4min pace. Heel a little sore up the hill after half way but pretty good at the start and finish. Swapped the heel lifts in from the Nirvanas.

C • Shoes 2

Saturday Feb 24, 2007 #

Running warm up/down 9:30 [2] 1.6 km (5:56 / km)
ahr:129 max:153 shoes: Brooks Cascadia Pivot

Warm up for Kings Park metro series. Too hot for warm down, just stuck my head under a tap for a few minutes and walked around a bit.

Running tempo 36:12 [4] 8.0 km (4:32 / km) +100m 4:16 / km
ahr:163 max:171 shoes: Brooks Cascadia Pivot

Kings Park metro series. Wasn't sure I wanted to race because of the heat so thought I would just start running and see how I felt. Ricky passed me just after the first control and I felt compelled to try to make a contest of it but he had still got 20 seconds on me by the end of the first km. I had my route worked out pretty early so I tried to just stay within sight and hope he chose a different route. Ricky headed out to 13 from 19 while I turned back down the hill so I thought I had a chance but I started to really suffer in the heat so I thought he would get me anyway. Tried to keep the pace solid without making myself ill and was surprised to come in almost 2 minutes ahead. Left heel a bit sore for most of the run but not enough to distract me.

Friday Feb 23, 2007 #

Running 45:38 [2] 8.3 km (5:30 / km) +160m 5:01 / km
slept:6.7 weight:68.8kg shoes: Mizuno Wave Nirvana

Easy long loop at sunrise. Feeling pretty average. Started to pick up the pace a bit in the last few km, probably in a hurry to get back for breakfast because I was starving. Left heel a little stiff for a few minutes then ok until the hills after half way and ok again on the downhill run home. Right achilles doesn't seem to be a problem at the moment but it is still sore to touch.

Thursday Feb 22, 2007 #

Running 38:18 [3] 7.35 km (5:13 / km) +120m 4:49 / km
shoes: Mizuno Wave Nirvana

Rehab loop at sunrise. Head feeling a lot clearer when I woke up this morning. Right achilles good, left heel bad.

Wednesday Feb 21, 2007 #

Running 44:22 [3] 8.7 km (5:06 / km) +100m 4:49 / km
slept:6.6 weight:68.6kg (sick) shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan. Wally started with us but dropped off early, ran 53 and looked like he was about to die when he finished. I wanted to take it easy but Ivan was feeling good again and kept the pace pretty solid despite the heat. Always seems much warmer in KP with the trees blocking any cool breeze. Right achilles was good, left heel not bad but still feeling it a little in the second half. Felt sick all day but didn't notice it while running apart from feeling a bit tired.
Did calf raises in the morning and skiing at lunch time.

Tuesday Feb 20, 2007 #

Running long 1:26:31 [2] 14.83 km (5:50 / km) +250m 5:23 / km
ahr:132 max:145 slept:7.7 weight:68.6kg shoes: Mizuno Wave Nirvana

Longish run with Rachel. Ran the gauntlet then up Coolgardie Rd, across the golf course and back on the railway trail. Right achilles pretty good, left heel didn't hurt at all for first hour then pretty mild after that. Wanting to go faster for last 20 minutes so must have been more tired than normal for a run this short.

C • Feeling better 9

Monday Feb 19, 2007 #

Note
slept:6.4 weight:68.7kg (sick) (rest day)

Still feeling sick in the morning. Not feeling too bad by the afternoon but couldn't be bothered trying to fit in any training.

Sunday Feb 18, 2007 #

Note
(sick) (rest day)

Knew I was getting sick and probably shouldn't have run hard last night. Feeling it today.

Saturday Feb 17, 2007 #

Running warm up/down 11:48 [2] 2.0 km (5:54 / km)
slept:7.0 weight:68.8kg shoes: Mizuno Wave Nirvana

Warm up for Metro Series around ovals near start. HR not working properly, max 184, ave 145.

Running tempo 32:31 [4] 7.67 km (4:14 / km)
ahr:160 max:165 shoes: Mizuno Wave Nirvana

Manning Metro Series long course. Happy with my route choice and ran pretty hard right from the start. Felt reasonably good for the first 10 minutes going downhill with the wind but struggled a little after turning into the wind next to the river. Went opposite direction to most long course runners except Tooms and was a little surprised to see Ricky running into the finish 20 seconds ahead of me. I thought he must have got a better route choice but it seems his was 100m longer and he was just running quicker.

Running warm up/down 8:31 [1] 1.27 km (6:42 / km)
ahr:125 max:130 shoes: Mizuno Wave Nirvana

Warm down shuffle around the ovals again.

Friday Feb 16, 2007 #

Running 44:52 [2] 8.3 km (5:24 / km) +160m 4:56 / km
shoes: Mizuno Wave Nirvana

Easy long loop. A bit stiff to begin with but felt quite good once I loosened up. Usual pains were fairly mild. Throat started getting sore last night but nothing too bad yet.

Thursday Feb 15, 2007 #

Running intervals 22:18 [5] 6.0 km (3:43 / km)
ahr:155 max:163 shoes: Mizuno Wave Nirvana

6x1k with 400m recovery on the treadmill. First 3 at 16.0km/h, next 2 at 16.5, last at 17.0, all recoveries at 12.0, all at 1% incline.
Splits with HR at end of effort and recovery
3:47.4 156/140
3:47.1 159/142
3:46.6 158/144
3:41.0 162/146
3:41.5 161/144
3:35.0 163/142
The 2 efforts at 16.5 actually felt significantly easier than the first 3 at 16.0, felt as though I had a much better rhythm at that speed. Rhythm still felt good at 17.0 but felt I would have struggled to do the whole session at that speed.

Running warm up/down 31:02 [3] 6.0 km (5:10 / km)
ahr:134 max:163 slept:7.0 weight:68.6kg shoes: Mizuno Wave Nirvana

3k warm up, 1k warm down, 2k of recoveries.

Wednesday Feb 14, 2007 #

Running 44:35 [3] 8.7 km (5:07 / km) +100m 4:51 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben and Wally (54 min). No Ivan this time as he had a meeting. Felt a lot better than last few weeks and so did Ben. Achilles/heel a little sore at times but not bad.
Did 5 minutes on the pro fitter again at lunch time.

Tuesday Feb 13, 2007 #

Running long 1:50:00 [2] 16.7 km (6:35 / km) +560m 5:38 / km
ahr:121 max:145 slept:6.3 weight:68.9kg shoes: Mizuno Wave Nirvana

Long run through John Forrest with Rachel from my parents house. Felt ok on the flat/downhill but Rachel was dropping me on every climb. Started running up the hills backwards in the second half because my left heel was getting a bit sore. Works the quads pretty hard going backwards and it stopped my heel hurting but it is hard to stay upright on the eroded gravel tracks. Felt like running hard along the road at the top of greenmount at the end which probably means I was getting tired.

Monday Feb 12, 2007 #

Cycling 1:35:50 [2] 38.7 km (24.2 kph)

Ride to work into a moderate headwind.

Note

Did another 5 minutes on the pro fitter skiing/rocking thingy at the physio. Could feel it a little in the right glute but still don't think I'm getting it quite right.

Cycling 1:35:10 [2] 38.8 km (24.5 kph)

Ride home from work. All cycling should be done with the wind. So much nicer than last couple of weeks.

Sunday Feb 11, 2007 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Mizuno Wave Nirvana

About 2k warm up and 1k warm down for the Matilda Bay 10k.

Running tempo (pram) 42:59 [4] 10.0 km (4:18 / km)
ahr:158 max:168 slept:7.1 weight:69.2kg shoes: Mizuno Wave Nirvana

Matilda Bay 10k with the pram. Trying to use the bike computer on the pram to run a consistent 14km/h to pace Rachel to 43 minutes. Pretty big field and I was off to the side trying to spot Rachel in the crowd when the gun went. Managed to weave my way through the field and find Rachel more easily than I expected and the average speed was spot on 14km/h when I caught her so it wasn't a problem. Could see Sarah about 100m ahead after about 2k and we had closed to about 50m by the 5k mark but we never caught her and she started to pull away from me about the time Rachel started to drop off while I kept my steady 14km/h. Had to push the last km a bit to make up for the discrepancy between my measurement and theirs. By the end I was feeling as though it would be easier to go hard and run 16km/h than try to keep it steady at 14.
Splits according to my GPS with average HR
4:19 151
4:14 157
4:16 160
4:16 160
4:20 160
4:18 158
4:16 157
4:17 158
4:16 157
4:07 161
0:13 164 (65m from the GPS 10k to the actual finish)

Saturday Feb 10, 2007 #

Running (treadmill) 31:00 [3] 6.5 km (4:46 / km)
ahr:131 max:151 shoes: Mizuno Wave Nirvana

Late morning run on the treadmill while Rachel was out shopping and Liam sleeping. Spent the morning just sitting around thinking about calling the doctor but decided it would be a waste of time and money and then couldn't resist doing something.
Warmed up then spent a while trying to find what speed I could hold a consistent 130bpm which was 12.6km/h. I think I was doing 12.4 at a touch over 130 a couple of weeks ago so 12.6 was pretty good. Then did 3km at 14km/h because that is what Rachel wants to run tomorrow. 1st km at 0% with hr around 137, 2nd at 1% and hr 145, 3rd at 2% with hr 150. Overall felt pretty good so kind of glad I didn't go to the doctor. A little tenderness on the left heel in the first couple of minutes and right achilles a little stiff at times but both as good as they have been for a long time.

Running 25:38 [2] 4.62 km (5:33 / km)
ahr:133 max:160 slept:6.8 weight:68.7kg shoes: Mizuno Wave Nirvana

Metro Series at Lake Monger. Ran the medium course on my own because Rachel was resting up for the 10k tomorrow. Pretty boring course with an annoying walking section in the middle which felt really stupid and affected the results significantly because heaps of people ran anyway and everyone was close because the route choice was so limited. Felt a lot easier than the heart rate suggests and I never thought about either achilles at all.

Friday Feb 9, 2007 #

Running intervals 16:00 [3] 3.13 km (5:07 / km) +50m 4:44 / km
shoes: Mizuno Wave Nirvana

6,4,3,2,1 min intervals with 2min jog recovery. Supposed to be intensity 5 but couldn't get anywhere near that - no energy.
effort / recovery (metres)
1080 / 243
748 / 274
574 / 355
475 / 414
257
Might have to go see a doctor, maybe the swollen lymph nodes I've had for the last week have something to do with it.

Running warm up/down 29:30 [2] 5.2 km (5:40 / km) +110m 5:08 / km
shoes: Mizuno Wave Nirvana

Warm up/down and recoveries. Warm down was probably faster than the efforts, warm up a little slower and recoveries barely more than a walk. Left heel a little sore, right achilles pretty good.

Note

Spent 15 minutes on the skiing machine at the physio. I must have been doing something wrong because I wasn't feeling anything in the muscles it was supposed to be working and Rob said it should only take 5 minutes.
Jazz was checking her attackpoint log while I was in there but I don't think she recognised me. Not surprising since I've only spoken to her once and that was several months ago. Probably should have introduced myself really.

Thursday Feb 8, 2007 #

Running warm up/down 58:00 [1] 9.5 km (6:06 / km)
shoes: Mizuno Wave Nirvana

Attempted warm up for an interval session but after 58 minutes I was back at my car without ever managing to break out of my stiff tired shuffle. Right achilles was a little sore most of the time but the left was good.

Wednesday Feb 7, 2007 #

Running 47:06 [2] 8.7 km (5:25 / km) +100m 5:07 / km
slept:6.6 weight:69.1kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Ben. Pretty warm, stopped for a drink twice. A few twinges from the right achilles in the second half but otherwise both pretty good.

Tuesday Feb 6, 2007 #

Running long 1:36:53 [2] 16.8 km (5:46 / km) +260m 5:21 / km
slept:6.8 weight:68.9kg shoes: Mizuno Wave Nirvana

Long easy run with Rachel. Ran the gauntlet out to Mundaring Weir Rd then back along the railway trail. Both feeling tired so the first half was very slow but the pace picked up once we got onto the railway trail. Right achilles was fine despite feeling sore when I got out of bed. I did massage it for a while before starting so maybe that helped. Left heel was good until half way then got a little bit sore but not too bad.

Monday Feb 5, 2007 #

Cycling 1:21:45 [2] 38.9 km (28.6 kph)

Nice easy ride to work with a strong tailwind.

Cycling 1:55:30 [2] 38.8 km (20.2 kph)

Not so easy going home. Wind still blowing the same way. Knew I was in trouble when my speed was dropping below 16km/h on the flat with 6km to go to the start of the hill.

C • Wind 1

Sunday Feb 4, 2007 #

Running tempo 43:29 [4] 9.9 km (4:24 / km) +160m 4:04 / km
ahr:148 max:159 slept:6.9 weight:69.4kg shoes: Mizuno Wave Nirvana

10k loop at tempo pace. Felt ready to run pretty hard right from the start (first km in 4:45 instead of usual 6:30) but just felt a bit tired all the way. Right achilles a bit sore on and off but mostly at the spots I had been massaging in the morning just above and below where it has been sore the last few days. Left heel had a couple of twinges in the first few minutes but was completely pain free after that, best it has felt in 6 months probably. Started a bit late this morning (9:00am) due to distraction by the neighbours domestic dispute. Rachel actually called 000 when we heard a woman screaming "Somebody help me".

C • Domestic dispute? 2

Saturday Feb 3, 2007 #

Running 46:16 [2] 7.36 km (6:17 / km) +120m 5:49 / km
ahr:118 max:127 shoes: Mizuno Wave Nirvana

Rehab loop. Very tired. Very slow. Right achilles sore, left not too bad.

Friday Feb 2, 2007 #

Running 48:25 [2] 8.32 km (5:49 / km) +150m 5:20 / km
ahr:122 max:133 slept:7.2 weight:69.1kg shoes: Brooks Adrenaline GTS 6

Easy long loop. Slow. Painful.

Thursday Feb 1, 2007 #

Running 24:36 [3] 5.0 km (4:55 / km) +80m 4:33 / km
shoes: Mizuno Wave Nirvana

Easy run to O'Connor Rd and back. Felt quite good, took it easy on the hills but pushed the pace a bit on the flats. Slight tenderness at times in both achilles but nothing significant. Actually enjoyed going for a run which is a nice change.

Running intervals 14:02 [5] 4.0 km (3:31 / km)
ahr:161 max:171 shoes: Mizuno Wave Nirvana

4 x 1k with equal time jog recovery on the 1k loop at McGillivray.
3:30 157/166
3:33 161/167
3:33 162/169
3:26 165/171
Aiming for around 3:30 so I was pretty happy with the session. Tried to run the last one a little harder just to see how much I had in reserve (not much).

Running warm up/down 37:00 [2] 5.7 km (6:29 / km)
shoes: Mizuno Wave Nirvana

Warm up (2.8k 16:50 with last km in 4:22) and down (1.1k 9:40) and recoveries (3x600m in 3:30). Warm down and half warm up with pram. Warm down a bit stop start and cut it short because left heel was getting sore.

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