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Training Log Archive: Craig

In the 30 days ending Nov 30, 2006:

	activity	#	time	miles		km		+m	load
	Running	26	22:59:43	157.36	(8:46)	253.25	(5:27)	3790	365.6
	Cycling	10	15:48:25	241.81	(15.3/h)	389.15	(24.6/h)		172.8
	Total	30	38:48:08	399.17	(5:50)	642.4	(3:37)	3790	538.4
averages - sleep:5.7 weight:69.8kg

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Thursday Nov 30, 2006 #

Running 48:44 [3] 10.0 km (4:52 / km) +160m 4:31 / km
shoes: Brooks Adrenaline GTS 6

Easy 10k loop. Felt much better than last night. Ran pretty solidly but felt a bit weak on the hills, feeling the effects of running straight after breakfast I think.

C • That doesn't sound like the br... 2

Wednesday Nov 29, 2006 #

Running 46:35 [2] 8.7 km (5:21 / km) +100m 5:04 / km
weight:69.7kg shoes: ASICS GT2110

Usual lap of KP but had to go it alone this time. Felt bloody awful. Absolutely no spring in the legs today, really jolting every time my foot hit the ground. Thought about turning back but couldn't do it. Started thinking about quitting completely but worked out I have already committed around $7000 to next season so thought I better not.

Tuesday Nov 28, 2006 #

Running long 1:50:00 [2] 18.7 km (5:53 / km) +450m 5:15 / km
shoes: Brooks Adrenaline GTS 6

Long run out past North Ledge to pipeline on edge of Fred Jacoby and back past dogs on powerline. Both heels hurting in last 20 minutes this time.

Monday Nov 27, 2006 #

Cycling 1:02:00 [2] 24.9 km (24.1 kph)
weight:69.9kg

Ride to work from Woodbridge Lakes. Got up late and didn't feel like running so decided to ride a bit further instead.

Cycling 55:30 [2] 25.0 km (27.0 kph)

Back to Woodbridge Lakes.

Sunday Nov 26, 2006 #

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Brooks Adrenaline GTS 6

Warm up and down for Deepwater Point race. Ran to 1km marker and back before and after race.

Running tempo 32:58 [3] 7.5 km (4:24 / km)
shoes: Brooks Adrenaline GTS 6

WAMC Deepwater Point 7.5km road race. Running with pram trying to pace Rachel to 33:10 which is what we worked out she needed to do to stay on track for a sub 40min 10km in April.
km splits
4:25
4:21 8:46
4:24 13:10
4:17 17:28
4:29 21:57
4:16 26:13
4:27 30:40
2:18 32:58 (500m)
I think we actually ran a bit more evenly than the splits suggest but some of the markers were out by 20-30m.
Was supposed to be a tempo session for me but it felt a bit too easy really. Probably good for me anyway because I haven't been feeling too good recently.

Saturday Nov 25, 2006 #

Running 45:47 [1] 7.3 km (6:16 / km) +100m 5:52 / km
weight:70kg shoes: Brooks Adrenaline GTS 6

Easy run up railway trail with Rachel and Liam (Rachel pushing pram). Thought I would start with Rachel then run ahead and come back a longer way but I never even got to the front. Spent most of the run 5m behind wishing Rachel would slow down.

Friday Nov 24, 2006 #

Running warm up/down 33:30 [2] 5.3 km (6:19 / km)
shoes: Brooks Adrenaline GTS 6

Warm up run to Glen Forrest oval plus one lap to measure the track and 6x50m run throughs. Warm down run home. All with pram except the run throughs.

Running intervals 7:30 [5] 2.4 km (3:07 / km)
shoes: Brooks Adrenaline GTS 6

4x400m + 4x200m with long walk/rest recovery.
Aiming for 77 seconds / 400m
77.6 (2.43)
75.1 (3.10)
76.1 (3.24)
75.6 (2.45)
37.5 (1.43)
37.4 (1.34)
35.6 (1.37)
35.2
Feeling ok on the firm with the wind bits and struggling on the spongy into the wind sections.

Cycling 48:40 [2] 18.4 km (22.7 kph)

Cycling 36:30 [3] 18.2 km (29.9 kph)

Pushed it a bit harder coming home. Tailwind wasn't as helpful as I hoped.

Thursday Nov 23, 2006 #

Cycling 47:50 [2] 18.4 km (23.1 kph)

Bit of a headwind which was good because it would have been hot otherwise.

Cycling 40:40 [2] 18.2 km (26.9 kph)

Strong tailwind. Mostly very easy but did a couple of surges along Francisco (48km/h) and up Frederick (52km/h) to stop cars passing me.

Wednesday Nov 22, 2006 #

Running 45:18 [2] 8.7 km (5:12 / km) +100m 4:55 / km
shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Felt crap, struggled from start to finish.

Tuesday Nov 21, 2006 #

Running long 1:30:56 [2] 14.9 km (6:06 / km) +300m 5:33 / km
weight:70.3kg shoes: Brooks Adrenaline GTS 6

90min loop with Rachel. Started slowly but felt quite good once warmed up. Didn't feel like a long run at all which is good because it isn't really very long. Heel starting to hurt a bit in the last 20 minutes yet again. Must try to get more massage or I'm going to have problems doing 110 minutes next week.

Monday Nov 20, 2006 #

Running (treadmill) 31:18 [2] 6.0 km (5:13 / km)
ahr:125 max:134 weight:70.6kg shoes: ASICS GT2110

Easy run on treadmill. Felt ok, didn't seem to drag on too much this time. Became obese over the weekend.

C • Became obese? did u have a bee... 2

Cycling 48:15 [2] 18.2 km (22.6 kph)

Almost didn't ride because of the weather but it only rained very lightly for about 5 minutes in the middle.

Cycling 41:45 [1] 18.2 km (26.2 kph)

Sunday Nov 19, 2006 #

Running tempo 26:26 [4] 5.2 km (5:05 / km) +260m 4:04 / km
weight:69.9kg shoes: Brooks Adrenaline GTS 6

Tempo effort from floodway at bottom of Hardey valley along Helena river to O'Connor Rd, right to top of O'Connor then across to Moola Rd. Felt pretty good. Did O'Connor Rd in 16.30 inc top 500m in 2.53 which was 3 sec faster than my first effort on Friday.

Running warm up/down 38:15 [2] 6.4 km (5:59 / km) +70m 5:40 / km
shoes: Brooks Adrenaline GTS 6

Warm up down to Helena River 31.40 and jog home from Moola Rd 6.35. Forgot to take the little track off the end of Bailey Rd so had to run around the back of the winery and down the powerline to get to Hardey Rd. Tried to walk down the steepest bits of the powerline but was still sliding out of control at times. Legs felt really heavy on the slight rise past the llama farm but I was starting to feel good by the time I got down to the river.

Saturday Nov 18, 2006 #

Cycling 1:54:40 [2] 47.6 km (24.9 kph)
slept:5.0 weight:69.4kg

Rode to Gidgegannup with Rachel for a jam donut. It was good but it pushed me from 69.4kg/6.9% body fat pre ride to 70.0kg/8.1% post ride.

Friday Nov 17, 2006 #

Running hills 13:39 [5] 2.5 km (5:28 / km) +250m 3:38 / km
weight:69.7kg shoes: Brooks Adrenaline GTS 6

5 x top 500m of O'Connor Rd
Feeling a bit tired on the warm up and the first hill but not too bad once I had warmed up properly.
2.56
2.44
2.43
2.41
2.35

Running warm up/down 38:34 [2] 7.2 km (5:21 / km) +60m 5:09 / km
shoes: Brooks Adrenaline GTS 6

Warm up to bottom of O'Connor Rd 15.36, jog down recoveries 2.55, 2.49, 2.44, 2.47, jog back from top of O'Connor Rd 11.43
A little sore around back of ankle again, didn't change much during run.

Thursday Nov 16, 2006 #

Running 30:27 [2] 5.5 km (5:32 / km) +80m 5:10 / km
slept:7.0 weight:69.3kg shoes: Brooks Adrenaline GTS 6

Easy run to O'Connor Rd and back via gravel pits. Feeling ok, ankle/heel similar to last night.

Cycling 52:00 [2] 18.2 km (21.0 kph)

Bit of a headwind this morning.

Cycling 38:55 [2] 18.15 km (28.0 kph)

Wind still blowing the same way.

Wednesday Nov 15, 2006 #

Running 43:16 [3] 8.7 km (4:58 / km) +100m 4:42 / km
slept:5.0 weight:69.1kg shoes: ASICS GT2110

Usual lap of KP with Ivan. Feeling a bit tired. Felt like I got into a better rhythm when I went a bit faster but thought it better not to go too hard since I have been feeling tired a lot recently. Feeling a little stiff and a bit tingly at times around the back of the inside of my left ankle but no pain at the base of the heel where it was sore yesterday.

Tuesday Nov 14, 2006 #

Running long 1:40:00 [2] 16.7 km (5:59 / km) +350m 5:25 / km
weight:69.6kg shoes: Brooks Adrenaline GTS 6

Long run with Rachel. 90min loop plus Pine hill deviation. Quite warm, feeling a bit tired to begin with but generally ok. Heel started hurting on and off in the last 20min and more continuously in the last 7 or 8 min.

Monday Nov 13, 2006 #

Cycling 44:00 [1] 18.2 km (24.8 kph)
weight:69.2kg

Cycling 48:50 [1] 18.1 km (22.2 kph)

Sunday Nov 12, 2006 #

Running tempo 24:00 [4] 5.93 km (4:03 / km) +60m 3:51 / km
shoes: Brooks Adrenaline GTS 6

4x6min tempo intervals on railway trail from Charles Rd to Mundaring and back. Feeling pretty tired. Hamstrings a bit tight from weeding earlier in the day.

Running warm up/down 35:21 [3] 7.02 km (5:02 / km) +90m 4:44 / km
shoes: Brooks Adrenaline GTS 6

Warm up to Charles Rd 16.00, 3x2min recoveries, back from Charles Rd 13.14
Running a bit harder than usual because I thought I needed to get back in time for Rachel to run as well but then she decided not to.

Saturday Nov 11, 2006 #

Running 50:00 [2] 8.4 km (5:57 / km)
shoes: Brooks Adrenaline GTS 6

Metro Series City Beach North with Rachel and Liam (in pram). Hard work up the steep hills particularly on the soft grass. Fortunately there were a few controls I couldn't get the pram to so I had a rest while Rachel went and got them. Finished about mid field 10 minutes off the pace. Achilles stiff until warmed up, heel getting a little sore by the end.

Friday Nov 10, 2006 #

Running intervals 16:00 [5] 4.2 km (3:49 / km) +70m 3:31 / km
weight:69.6kg shoes: Brooks Adrenaline GTS 6

6,4,3,2,1min intervals with 4,3,2,1 recovery on 10k loop.

Running warm up/down 31:45 [2] 5.8 km (5:28 / km) +90m 5:05 / km
shoes: Brooks Adrenaline GTS 6

Warm up to O'Connor Rd 15.00, recoveries, jog back from Moola Rd 6.42
A bit stiff and sore next to achilles early on but not a problem once I warmed up. Feeling a lot better than last few days.

Thursday Nov 9, 2006 #

Running 52:35 [2] 8.4 km (6:16 / km) +160m 5:43 / km
shoes: ASICS GT2110

5 way junction loop slowly. Still feeling very tired. Heel getting sore in last 10 minutes. Lots of wallabies near the track this morning.

Wednesday Nov 8, 2006 #

Running 45:32 [2] 8.7 km (5:14 / km) +100m 4:57 / km
shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Feeling a bit tired still but the pace was nice and easy this week.

Tuesday Nov 7, 2006 #

Running long 1:34:51 [2] 14.9 km (6:22 / km) +300m 5:47 / km
shoes: Brooks Adrenaline GTS 6

Slow run around 90min loop with Rachel. Was going to say easy but it wasn't really, felt tired all the way. A little sore around base of heel in last 10 minutes but not as bad as last week.

Monday Nov 6, 2006 #

Running 31:01 [2] 5.5 km (5:38 / km) +80m 5:15 / km
weight:70.1kg shoes: ASICS GT2110

Easy run to O'Connor Rd with gravel pit deviation. Feeling ok, a little bit of tightness in lower left calf but no soreness.

Cycling 42:30 [2] 18.2 km (25.7 kph)

Strong tailwind.

Cycling 46:50 [2] 18.2 km (23.3 kph)

headwind

Sunday Nov 5, 2006 #

Running race 19:40 [5] 5.0 km (3:56 / km)
shoes: Brooks Adrenaline GTS 6

WAMC Club Bridges 5k road race. This was my first run with Liam in the running pram so wasn't sure what to expect. Sort of intended to run with Rachel and just make it a tempo run not an all out race. I started at the back of the field to stay out of the crowd at the start but it was a pretty small field so I worked my way forward pretty easily. Caught Rachel at 500m in 2.03 but tried to keep going the same pace rather than running with her. Staying with Rachel would have been more like the effort I was after but instead I kept trying to pick off more people in front because it is fun looking at their reaction when they get overtaken by a pram. It was feeling a lot harder after going across and back over the river with all the sharp bends, short hills and headwind and by the time I was into the last km it was feeling like an all out race effort. I had set up the bike computer on the pram and used it to get km splits of
4.05
3.45
3.55 (bridge crossing with the wind)
4.02 (bridge crossing into the wind)
3.52 (1.03km according to pram)

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Brooks Adrenaline GTS 6

Warm up 1km 5min, warm down 1km 8min with Rachel and Damien. Would have liked to do more warm up but didn't have time.

Note

Just realised I never even thought about my heel when running this morning.

Saturday Nov 4, 2006 #

Running 38:51 [2] 7.5 km (5:11 / km) +120m 4:48 / km
weight:69.9kg shoes: Brooks Adrenaline GTS 6

Rehab loop. Feeling a bit flat, really thought it would be slower than last week. Heel was pretty good, hardly felt it at all after the first 5 minutes.

Friday Nov 3, 2006 #

Running intervals 15:00 [5] 4.0 km (3:45 / km) +80m 3:25 / km
weight:70.5kg shoes: Brooks Adrenaline GTS 6

5x3min intervals on 10k loop with equal recovery. Started thinking about work on the first recovery until I started to take a wrong turn and noticed it was up to 4 minutes. Cut the second recovery back to 2 minutes to compensate.

Running warm up/down 33:04 [2] 6.0 km (5:31 / km) +80m 5:10 / km
shoes: Brooks Adrenaline GTS 6

Warm up to O'Connor Rd 15.13, recoveries 4,2,3,3, jog back from Moola Rd 5.46. Heel pretty good, more sore on outside than inside.

Cycling 46:40 [2] 18.2 km (23.4 kph)

Cycling 44:00 [2] 18.2 km (24.8 kph)

Thursday Nov 2, 2006 #

Running 31:06 [2] 5.5 km (5:39 / km) +80m 5:16 / km
shoes: Brooks Adrenaline GTS 6

Easy run to O'Connor Rd and back via gravel pits.

Cycling 46:50 [1] 18.4 km (23.6 kph)

Cycling 42:00 [1] 18.2 km (26.0 kph)

Tried to go slowly enough to get over 10 hours but the tailwind was too strong.

Wednesday Nov 1, 2006 #

Running 40:44 [3] 8.7 km (4:41 / km) +100m 4:26 / km
shoes: ASICS GT2110

Usual lap of KP with Ivan, and Alan (for a few minutes). Ivan had to go out afterwards and joked that he needed to run under 40 minutes. I felt good after 5 minutes so I decide to see how close he would go and started winding up the pace. We would have been on target up the hill but it was a bit fast for Ivan and he struggled a bit the rest of the way and finished in 41.10. I felt good all the way (felt as though I had the brakes on for the second half) and my heel hardly bothered me at all.

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