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Training Log Archive: Craig

In the 31 days ending Mar 31, 2007:

	activity	#	time	miles		km		+m	load
	Running	20	18:18:17	126.62	(8:40)	203.77	(5:23)	3120	302.7
	Cycling	4	6:03:20	96.19	(15.9/h)	154.8	(25.6/h)		106.7
	Orienteering	5	4:36:36	27.58	(10:02)	44.38	(6:14)	1105	109.1
	Total	28	28:58:13	250.38	(6:57)	402.95	(4:19)	4225	518.4
averages - sleep:6.4 weight:68.5kg

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Saturday Mar 31, 2007 #

Running 27:57 [2] 5.0 km (5:35 / km) +80m 5:11 / km
slept:6.6 weight:68.5kg shoes: Mizuno Wave Nirvana

Easy run to O'Connor Rd and back. Just a warm up for some stretching really. Felt ok.

Friday Mar 30, 2007 #

Running (10k loop) 50:17 [3] 9.9 km (5:05 / km) +160m 4:42 / km
slept:6.8 weight:68.7kg shoes: Brooks Cascadia Pivot

Started slow and picked it up a bit in the second half. Feeling a lot less stiff and sore today, almost back to normal (for me). Not feeling very strong on the hills but generally not too bad. Left heel good (but a bit sore afterwards), right achilles not good.

Thursday Mar 29, 2007 #

Running (Rehap loop) 36:51 [3] 7.35 km (5:01 / km) +120m 4:38 / km
shoes: Brooks Cascadia Pivot

Still feeling a bit stiff and sore but definitely starting to feel stronger again. Took it fairly easy and had a few sections that felt really slow but time was much quicker than average (2nd fastest I think) so must be going ok.

Wednesday Mar 28, 2007 #

Running 43:56 [3] 8.7 km (5:03 / km) +100m 4:47 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben. Still stiff and sore from cricket but felt I had a bit more spring in my step tonight particularly in the second half (downhill). Right achilles and inside of heel a bit sore, left pretty good.

Tuesday Mar 27, 2007 #

Running 1:24:50 [2] 14.58 km (5:49 / km) +290m 5:18 / km
slept:5.8 weight:68.5kg shoes: Mizuno Wave Nirvana

Longish run with Rachel. Started out very slowly due to cricket soreness but started to feel ok after a while (first 3k 7.52, 7.10, 6.06). Wanted to avoid any hills so went out to rehab area then across to railway trail, out to a bit past Mundaring then back on railway all the way to Bailey Rd. Right achilles and heel a bit sore in the first 30 minutes, left heel sore in the last 30 minutes. Felt ok through the middle part but had had enough pretty soon after the hour. Pushed it a bit in the last km or two on the railway because it was feeling hard going slow so might as well go faster and get it over with (last km of railway 4.07). Never had any interest in pushing up the hills. Hip flexors VERY sore as soon as I started walking at the end.

Monday Mar 26, 2007 #

Cycling 52:10 [1] 18.2 km (20.9 kph)
slept:6.0 weight:68.7kg

Ride to work from Fauntleroy Ave. Another new record slowest time I think. No headwind to speak of for an excuse.

Cycling 33:30 [5] 17.9 km (32.1 kph)

Ride back to Fauntleroy Ave. Fastest ever this time. Started a bit faster because it was starting to rain a bit and I wanted to get warm then kept it going because there was a really strong wind around the river. The cyclepath was really wet from all the waves crashing against the river wall. I kept thinking of Jazz's crash as I went around the bends on the cyclepath at about 45km/h so didn't really push it there but still hit 53km/h approaching the old brewery. Despite the tailwind my average was still below 30 half way home but got it up to 31.8 by the end.

Sunday Mar 25, 2007 #

Orienteering 57:13 [3] 8.9 km (6:26 / km) +250m 5:38 / km
slept:7.6 weight:68kg shoes: Brooks Cascadia Pivot

Putting out tapes for training at Mt Billy. Felt a bit out of breath the whole time, like I needed to warm up but never did. Didn't think about heel at all but it seemed a little sore afterwards.

Note

Played cricket for WA Symphony Orchestra against Parkerville Junior cricket club parents. Batted for quite a while but only managed 12 singles before deciding I'd better hit out or get out and promptly got out. Bowled 3 overs for quite a few runs with a couple of head high full tosses and a few wides. Dropped 3 catches (hurt my left thumb on the first). Getting really sore around my hips and back by the end. Heel getting sore as well. Can barely walk now. Had to put my pants on this morning by laying them on the floor, sitting down and using my hands to lift my feet into the leg holes.

Saturday Mar 24, 2007 #

Note
(rest day)

Jogged a little bit putting out controls at Murdoch but not enough to count. Right heel hurt for a bit before the left one started.

Friday Mar 23, 2007 #

Note
slept:6.4 weight:68.9kg (rest day)

Feeling old.

Thursday Mar 22, 2007 #

Cycling 45:30 [2] 18.2 km (24.0 kph)

Ride to work from Fauntleroy Ave. Caught up to Ceri Challen just after Barracks St and rode the last bit around the river with her.

Cycling 42:00 [2] 17.9 km (25.6 kph)

Struggle back to Fauntleroy Ave. Lucky there was a strong tailwind.

Wednesday Mar 21, 2007 #

Running 47:38 [2] 8.7 km (5:29 / km) +100m 5:11 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Wally. Struggled along just behind Ivan and Wally up to the lake. Picked up a little bit and went ahead with Ivan when Wally dropped off on the climb but never felt good. Heel a bit sore for about the last 15 minutes. I think I'm going to quit running for a while.

Tuesday Mar 20, 2007 #

Running long 1:36:46 [1] 14.8 km (6:32 / km) +350m 5:51 / km
shoes: Brooks Cascadia Pivot

90min loop. Started with Rachel but couldn't keep up. Quads and calves tight from the start but loosened up a bit. Left heel started to hurt at around 40 minutes and got bad enough that I had to walk a lot of the second half. Depressing.

Monday Mar 19, 2007 #

Cycling 44:40 [2] 18.2 km (24.4 kph)

Cruise to work from Fauntleroy Ave.

Cycling 40:20 [2] 18.0 km (26.8 kph)

Ride back to Fauntleroy Ave. Rode a little harder than in the morning.

Sunday Mar 18, 2007 #

Running warm up/down 7:36 [2] 1.26 km (6:02 / km)

Short warm up for John Forrest Cross Country with Rachel. Didn't do a warm down.

Running race 51:08 [5] 12.33 km (4:09 / km) +310m 3:41 / km
ahr:161 max:173 shoes: Brooks Cascadia Pivot

John Forrest Cross Country. Felt a lot better than I have most of the week but felt tired on the hills from very early on. Really started to struggle on the first long hill at about half way and thought about giving up and jogging the rest but strangely the people I was running with dropped well behind at this point. Got close to Richard Titelius who started 2:20 ahead at the bottom of the main hill but he put a lot of time into me on the hill and continued to pull away on the bitumen run home. He ended up winning on handicap and I outsprinted a couple in the last 200m to grab second and get the fastest time (very small field this year). Spent the last 3k on the bitumen thinking I am nowhere near ready for Easter. The good news is my left heel only hurt briefly near the top of the steepest hill and my right achilles and knee were fine.
km splits with ave hr from GPS
3.58 (151), 4.02 (162), 3.22 (158), 3.59 (161), 3.45 (160), 4.52 (164), 3.58 (163), 3.35 (160), 4.04 (162), 5.42 (164), 4.25 (162), 4.06 (161), 330m 1.21 (163)
Previous years
2006 52:58 (taking it a bit easy)
2005 50:35
2000 50:18

C • Well done on having the fastes... 2

Saturday Mar 17, 2007 #

Running 43:21 [2] 7.35 km (5:54 / km) +120m 5:27 / km
shoes: Mizuno Wave Nirvana

Rehab loop. Feeling very tight in the hamstrings before starting. Right kneecap not tracking properly, had to stop and stretch quads a couple of times. Left heel got sore going up O'Connor Rd on the way back. Ran a bit faster from here just to get it over with.

C • snap 1

Friday Mar 16, 2007 #

Running 48:50 [2] 8.4 km (5:49 / km) +160m 5:18 / km
slept:6.3 weight:68.9kg shoes: Mizuno Wave Nirvana

Easy long loop (10k is longer than long). Not quite a record but still pretty slow. Feeling better than yesterday but still a bit of stiffness in the quads. Heel not quite right but wouldn't go as far as saying it was sore at any stage. Might be in a fit state to race again on Sunday.

Thursday Mar 15, 2007 #

Running 1:01:33 [1] 9.9 km (6:13 / km) +160m 5:45 / km
shoes: Brooks Cascadia Pivot

New record slowest time for 10k loop. Started at a reasonable pace for the first 10 minutes but my left heel was getting sore so I slowed to near walking pace while I thought about turning back. While I was thinking about it the pain switched to my right heel and then went away so I kept going. Despite my slow pace I still started to feel stiff and fatigued in my quads and calves in the second half.

Wednesday Mar 14, 2007 #

Running 45:07 [2] 8.7 km (5:11 / km) +100m 4:54 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan. Struggled all the way. Very stiff in my quads (left worse) and calves (right worse). Heel not too bad.

Tuesday Mar 13, 2007 #

Running long 2:00:06 [2] 20.65 km (5:49 / km) +410m 5:17 / km
ahr:129 max:149 slept:6.3 weight:68.5kg shoes: Brooks Cascadia Pivot

Long run with Rachel out to Mundaring Weir Rd via North Ledge and back along powerline and fenceline. Tight right calf and lateral part of right quad near knee early on. Left heel started to hurt a bit after about 65 minutes and getting very sore by the end.

Monday Mar 12, 2007 #

Note
(rest day)

I kind of planned to ride my bike to work but decided not to while asleep because I started dreaming about cyclones when the sprinklers came on in the morning and were hitting the bedroom window.
Didn't manage to talk myself into it again after waking up. Kind of felt like I needed a rest anyway.

C • sprinklers 1

Sunday Mar 11, 2007 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks Cascadia Pivot

Warm up for Darlington 8k. About 4 laps of the Darlington oval with Rachel. Very slow, very cold wind, don't think I really got warm.

Running race 29:50 [5] 7.9 km (3:47 / km) +100m 3:33 / km
ahr:159 max:163 weight:68.5kg shoes: Brooks Cascadia Pivot

WAMC Darlington 8k race from Darlington to Glen Forrest and back mostly on the old railway trail, first half uphill, second half downhill.
Splits
3:53, 4:17, 4:09, 3:56, 3:35, 3:32, 3:21, 3:07 (900m - 3:28/km)
Felt as though I could ahve gone a bit faster up the hill but wanted to start conservatively. Disappointing to still feel heavy legged and struggle to get any speed coming back down the hill. Left heel was slightly sore (more on the outside) early but fine for the second half and warm down. Still feels ok a few hours later.

C • Struggled? 3

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks Cascadia Pivot

Warm down jog around oval and back to meet Rachel, then a couple of laps of oval with Rachel.

Saturday Mar 10, 2007 #

Running 39:55 [2] 7.35 km (5:26 / km) +120m 5:01 / km
shoes: Brooks Cascadia Pivot

Rehab loop, easy. Left hip tight again and right heel a bit sore from half way, moved up to achilles towards the end. Left heel good while running but a little sore afterwards.

Running warm up/down 8:54 [2] 1.45 km (6:08 / km)
shoes: Mizuno Wave Nirvana

Warm up for Mt Lawley sprint with Rachel.

Orienteering race 16:22 [5] 3.86 km (4:14 / km)
ahr:156 max:163 shoes: Mizuno Wave Nirvana

Sprint race at ECU Mt Lawley. Had trouble adjusting to the scale on 1. Bad decisions on 9 and 10. Left heel getting sore enough in second half to make me slow down. Thought Pete had beaten me by a minute but he missed the last 4 controls. Only beat Rachel by 1:15, lucky she had to stop and give someone directions and she didn't feel able to run fast today. Heel too sore to do a warm down and even worse after driving home.

Friday Mar 9, 2007 #

Running 46:26 [2] 8.3 km (5:36 / km) +160m 5:06 / km
shoes: Brooks Cascadia Pivot

Easy long loop. Feeling a bit tight in the left calf and hip.

Thursday Mar 8, 2007 #

Running warm up/down (treadmill) 38:20 [2] 7.0 km (5:29 / km)
slept:6.2 weight:68.8kg shoes: Mizuno Wave Nirvana

4k warm up at 10-12km/h with a few surges at the end, 10x200m recoveries at 10km/h, 1k warm down at 11km/h.

Running intervals (treadmill) 13:20 [5] 4.0 km (3:20 / km)
max:159 shoes: Mizuno Wave Nirvana

10x400m at 18km/h with 200m jog recovery at 10km/h. Maximum heart rates ranged from 157 on the first to 159 on the last, minimum recovery heart rate 137 after first effort to 142 after last effort. Starting to feel a little harder and calves tightening up a bit on last couple of efforts.

Wednesday Mar 7, 2007 #

Running 44:43 [2] 8.3 km (5:23 / km) +160m 4:55 / km
slept:6.0 weight:68.8kg shoes: Mizuno Wave Nirvana

Easy long loop. Ran in the morning instead of the usual wednesday night run because it is supposed to be 42 when I usually run. Quite nice in the morning with lots of cool and warm patches. Feeling a bit tight in the hamstrings and quads. Right achilles a bit sore early on, right hip a little sore near the end, left heel pretty good.

Tuesday Mar 6, 2007 #

Cycling 1:45:10 [3] 46.4 km (26.5 kph)

Ride to Gidgegannup for a jam donut. Felt as though I rode a lot harder than previous couple of rides with Rachel. Tried to stay on the front most of the time, had to push it hard on the way into gidge when I thought I heard Rachel starting to come around me but it turned out it was just a car and I had dropped her a while back. Pushed fairly hard for the first half of the return trip and then cruised back down the hill. Rachel seemed to be keeping up much better this time even though I was pushing harder and she wasn't dropping back very quickly even when she lost the draft. I hope this means she is getting stronger.

Monday Mar 5, 2007 #

Orienteering 45:51 [3] *** 7.34 km (6:15 / km) +180m 5:34 / km
ahr:139 max:159 shoes: Brooks Cascadia Pivot

Putting out tapes for a course on a map combining Malmalling/Manaring Lagoon/Yetar Spring. Pretty easy course, felt ok, no pain in either achilles/heels. Supposed to be a hot day today but we got out there pretty early and it was pretty cool out at the start (21.5 leaving home, 16.5 turning off the highway and only 13.5 at the start). Feel a lot more confident about getting through easter ok after surviving this weekend without any serious problems for my heel.

C • achilles heel 2

Sunday Mar 4, 2007 #

Orienteering 19:55 [2] *** 2.5 km (7:58 / km) +75m 6:56 / km
ahr:131 max:142 slept:6.3 weight:68.6kg shoes: Brooks Cascadia Pivot

Following a line through details at Nganga as a warm up exercise.

Orienteering 39:17 [3] *** 6.4 km (6:08 / km) +150m 5:30 / km
ahr:140 max:151 shoes: Brooks Cascadia Pivot

Map memory/attack points exercise at Nganga. Long legs to fairly easy controls done as map memory with short detailed legs in between reading the map. Felt pretty comfortable, didn't have any problems. Pretty happy with how I'm going considering how long it has been. Heel a little sore going up some of the hills but pretty good most of the time.

C • Shoes 2

Saturday Mar 3, 2007 #

Orienteering 56:24 [3] ** 8.98 km (6:17 / km) +230m 5:34 / km
ahr:142 max:152 slept:6.6 weight:68.6kg shoes: Brooks Cascadia Pivot

First run in the bush since nationals. Just ran from home following a line on broad contour features using a map showing contours, tracks and the bigger clearings. Enjoyed running through the bush much more than I expected, had a short track section in the middle which I thought would be a nice break but actually I couldn't wait to get off it and back into the bush. Drifted off course a little a couple of times but always knew how to recover. Felt the heel a little at times but not bad at all. Legs feeling really light and fresh at the end, don't know how much longer this can last.

Orienteering 41:34 [4] ** 6.4 km (6:30 / km) +220m 5:33 / km
ahr:150 max:163 shoes: Brooks Cascadia Pivot

Easy course at John Forrest with all controls on big obvious features but the GPS showed I still managed to go to the wrong spot at the start and first control. Didn't really concentrate on what I was supposed do be doing, just ran pretty hard trying to get around as fast as I could because I was starting later than I expected (6:33pm) and it already seemed pretty dark with the sun being below the hills. Second half seemed pretty tough slogging back up the hill. Not as much fun as this morning but had some good sections. Heel a little sore at times on the steeper hills but nothing continuous. Rolled the left ankle a bit about 300m from the finish.

Friday Mar 2, 2007 #

Running 40:13 [2] 7.35 km (5:28 / km) +120m 5:04 / km
slept:6.2 weight:68kg shoes: Brooks Cascadia Pivot

Rehab loop. Trying to keep it real easy. Legs felt light (maybe because I'm the lightest I've been in years) but had a bit of a flat period after 10 or 15 minutes probably due to running soon after breakfast. Feeling a little tightness in the lower left calf towards the end but no pain around the heel.

Thursday Mar 1, 2007 #

Running intervals (treadmill) 21:40 [5] 6.0 km (3:37 / km)
slept:6.5 weight:68.1kg shoes: Mizuno Wave Nirvana

4x1500m with 500m recovery on the treadmill at 1%.
First two at 16.5km/h, third at 17km/h, last at 17/17.5/18 increasing speed each 500m.
Should give times of 5:27,5:27,5:17,5:08 but treadmill takes a while to get up to speed so adds 3-5 seconds per effort.
Recoveries all at 12km/h (treadmill takes a while to slow down as well though).
First 500m of the first effort felt like a sprint but got used to it after that. Probably felt best on the third effort. Last 500 at 18km/h was definitely making me breathe a lot harder.
Heel was mostly good but started to feel it a little on the last effort and it was a bit sore after I finished.

C • times 2

Running warm up/down (treadmill) 29:00 [2] 5.5 km (5:16 / km)
shoes: Mizuno Wave Nirvana

3k warm up, 3x500 recoveries, 1k warm down.

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