Training Log Archive: CraigIn the 30 days ending Nov 30, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||
Friday Nov 30, 2012 #
7 AM
Running 22:06 [3] 4.54 km (4:52 / km) +38m 4:40 / km
shoes: Nike Free 3.0 V4
Short steady run in KP. Feeling quite good but felt as though I needed more time to warm up, always just pushing a little harder than I was ready for.
Wednesday Nov 28, 2012 #
4 AM
Running 40:01 [3] 7.45 km (5:22 / km) +26m 5:17 / km
shoes: Puma Faas 300
Early morning run down through UWA and back around the river and through KP. A little tired but not too bad. Did a couple of drills and strides on Rosalie before walking home.
Tuesday Nov 27, 2012 #
6 AM
Running 22:29 [2] 3.16 km (7:07 / km) +21m 6:53 / km
shoes: Nike Free 3.0 V4
Little jog in KP. A bit sore above inside of right ankle, I think it might just be from kicking myself there a few times on Sunday because I did it a couple of times today.
Sunday Nov 25, 2012 #
6 AM
Running long 2:04:54 [3] 20.09 km (6:13 / km) +477m 5:33 / km
shoes: Puma Faas 300
Long run from Glen Forrest with Rachel, Kellie and Juffy. Through John Forrest this time doing most of the Eagle view trail but skipping the horrible SW corner. Kept Kellie company a bit off the back of Rachel and Juffy for the first half. Rachel stopped for a little while at the bottom of the hill at about 80 min and I was feeling pretty good so I sped up a little to catch up to Juffy. Felt like I was working pretty hard by the top of the hill and realised I was going to be out at least two hours so I was a little worried I might struggle up the next hill. Stayed at the front down to the tavern where we saw Bernadette's group about to get started. Up the long climb from here to the highway my fears proved to be unfounded as I felt pretty good. I didn't feel like waiting for the others and didn't want to add distance by looping back so I carried on alone getting back about 6 minutes before them. Legs feeling the time on feet a bit by the end but still felt reasonably strong. Probably a bit more than I should have done but I felt ok at the end and it does make my training week look a lot better.
Half a glass of water (with my aspirin) before starting and about 250ml of water during the run (because I picked up Rachel's bottles that were too small for the fuel belt and fell out in the first couple of minutes).
Half a glass of water (with my aspirin) before starting and about 250ml of water during the run (because I picked up Rachel's bottles that were too small for the fuel belt and fell out in the first couple of minutes).
Saturday Nov 24, 2012 #
5 AM
Running 36:35 6.05 km (6:03 / km) +53m 5:48 / km
ahr:127 max:146 shoes: Nike Free 3.0 V4
Easy run in KP with frequent walk breaks.
Wednesday Nov 21, 2012 #
5 AM
Running 47:02 9.01 km (5:13 / km) +77m 5:00 / km
ahr:134 max:152 shoes: Puma Faas 300
Another struggle around KP. Tired and low-mid back a bit sore. Ran past the Rosalie group at the end just as they were about to start.
Tuesday Nov 20, 2012 #
6 AM
Running 20:38 4.38 km (4:43 / km) +43m 4:30 / km
ahr:143 max:156 shoes: Puma Faas 300
Didn't have much time due to being lazy and sleeping in a bit so I tried to do a short run reasonably quickly but with limited success. Feeling a bit stiff and sore from long jump training on Sunday but didn't really notice it while running.
Monday Nov 19, 2012 #
Note
Intended to run yesterday and/or today but didn't find the motivation to do it at the time I needed to. Heart has been perfect since Friday night which is just going to make the decision more difficult when I see the cardiologist this afternoon.
Note
Heart started playing up a bit on the way to visit the cardiologist and he managed to get enough on the ecg to get some idea where it is coming from. Decided to go ahead with another op as soon as possible but it is now doubtful that I will get in before the end of the year.
Saturday Nov 17, 2012 #
5 AM
Running 45:47 7.98 km (5:44 / km) +71m 5:29 / km
ahr:129 max:154 shoes: Puma Faas 300
Very slow to get going this morning. Shuffled up the broadwalk at walking pace with a bit of zigzagging then gradually picked up the pace on the way back around the North edge of the park.
Friday Nov 16, 2012 #
5 AM
Running 48:13 9.18 km (5:15 / km) +99m 4:59 / km
ahr:137 max:153 shoes: Nike Free 3.0 V4
Just a run in KP. Not feeling as good as the last few days but not awful. Right achilles heel feeling a bit funny again. It was fine on Wednesday and at the start today but got a bit sore for a few minutes early and then a bit hot for a couple of minutes late. Forgot about it by the end and haven't noticed it since so I don't think it will be a problem.
Wednesday Nov 14, 2012 #
6 AM
Running 33:39 5.68 km (5:56 / km) +38m 5:44 / km
ahr:150 max:214 shoes: Puma Faas 300
Heart started to play up some time during the night (Rachel tells me I was breathing really fast while asleep) but I thought I would try running anyway to see if that fixed it. It didn't.
Ran with the group for the downhill and flat section then walked up the hill and jogged/walked home. I was looking forward to doing a longer faster run today and my legs did feel quite good so it was pretty disappointing.
Ran with the group for the downhill and flat section then walked up the hill and jogged/walked home. I was looking forward to doing a longer faster run today and my legs did feel quite good so it was pretty disappointing.
Tuesday Nov 13, 2012 #
5 AM
Running 31:49 5.43 km (5:52 / km) +58m 5:34 / km
ahr:128 max:139 shoes: Nike Free 3.0 V4
Easy run in KP. Bumped into Dan at Rosalie Park so ran with him which meant I went a bit shorter and slower than I would have as he was just going for a short jog to test his sore foot. My right achilles was a little sore for the first couple of minutes but after that I felt pretty good.
Sunday Nov 11, 2012 #
5 AM
Running long 1:32:20 [3] 15.2 km (6:04 / km) +321m 5:30 / km
shoes: Puma Faas 300
Long run from Glen Forrest with Rachel, Paul, Mark, Virpi and Phil. Stayed at the back early on mostly to make sure Virpi was ok with the pace which I felt was quite solid. Past our old house and then down O'Connor Rd to the Helena River and downstream to the bottom of Glen Forrest Drive. Felt really easy up to here but I was a bit disappointed with how tired I felt as soon as we started the climb. Phil had dropped back with Virpi by his stage so I ran up the hill with Rachel. By half way up I was feeling a bit stronger and tried running ahead a little but my heart started to feel a little twitchy so I backed off again and Rachel caught up. Did a little out and back at the top to wait for Phil and Virpi while Mark went back down the hill. When we started the run home along Glen Forrest Drive I felt amazing, the whole run home from there I felt super fresh and bouncy. I can't remember the last time I felt that good but it must have been a few years ago.
Saturday Nov 10, 2012 #
6 AM
Running 29:15 5.87 km (4:59 / km) +62m 4:44 / km
ahr:141 max:155 shoes: Nike Free 3.0 V4
Short loop in KP. Went a little further than I should have so had to run a little harder than I intended to make it back in time for little athletics.
Friday Nov 9, 2012 #
10 AM
Note
Planned to go for a run but AF started about 2pm yesterday and is still going now. Tried going to bed at about 8:30pm but that just made it worse so I got up at about 11pm and worked on the Mosman Park metro map until 3:30am. Felt a bit better sitting up and by 4am I was tired enough to get an hour or two of sleep.
11 AM
Note
Back in NSR around 11:30am so about 21 hours of AF (new PB).
2 PM
Note
Started again at 2pm.
Wednesday Nov 7, 2012 #
6 AM
Running 57:16 10.98 km (5:13 / km) +96m 5:00 / km
ahr:135 max:152 shoes: Puma Faas 300
Rosalie run. Walked to the start and still got there first, 6am feels so late now compared to a few months ago.
Ran at the back of the group (a bit off the back mostly) down to UWA and then with Priscilla the rest of the way staying on softer surfaces as much as possible. Enjoyable run, pace felt just right with Priscilla.
Ran at the back of the group (a bit off the back mostly) down to UWA and then with Priscilla the rest of the way staying on softer surfaces as much as possible. Enjoyable run, pace felt just right with Priscilla.
Tuesday Nov 6, 2012 #
6 AM
Running 32:58 6.47 km (5:06 / km) +54m 4:54 / km
ahr:139 max:150 shoes: Puma Faas 300
Solid run in KP. Feeling very sluglike at the beginning but going reasonably by the end.
Monday Nov 5, 2012 #
7 AM
Running 26:10 3.46 km (7:34 / km)
ahr:124 max:150 shoes: Nike Free 3.0 V4
Shuffle around Rosalie Park with a few drills.
Sunday Nov 4, 2012 #
8 AM
Running 37:27 7.6 km (4:56 / km) +14m 4:53 / km
ahr:139 max:156 shoes: Puma Faas 300
Through the hospital to see if any new routes are passable, around the West side of UWA and back along the river. Got tired after about 5k and then had to lift the pace a bit approaching Aberdare on the way back to hold off a kid on a bike.
Saturday Nov 3, 2012 #
Note
Planned to go for a run but 12 hours of AF from 5:30pm to 5:30am kind of put me off. Definitely leaning towards another op at the first opportunity now.
Friday Nov 2, 2012 #
6 AM
Running 26:40 4.96 km (5:23 / km) +41m 5:10 / km
ahr:134 max:146 shoes: Nike Free 3.0 V4