Training Log Archive: CraigIn the 31 days ending Dec 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||
Thursday Dec 31, 2009 #
7 AM
Running intervals 58:11 11.94 km (4:53 / km) +50m 4:46 / km
shoes: Nike Pegasus Red
Standard quarters session, 8x400 (5k pace) with 200 float at the Albany athletics track. Instruction was to finish strong so I started and finished with a float and just timed the full 5k (19:10) to try to reduce the temptation to push the early 400s too hard. Felt quite strong at the end and ran the last couple of 400s in under 84 so I think it worked ok. I suspect my early 400s were slower than Rachel's 400s at 5k pace but at least there is no proof.
Wednesday Dec 30, 2009 #
3 PM
Running 1:00:00 [2] 11.1 km (5:24 / km) +45m 5:18 / km
shoes: Nike Pegasus Red
Couldn't face any hills today so did a lap and a half of Lake Seppings and then explored the firebreaks through the swampy long grass to the NE looking for tiger snakes. Felt ok once warmed up.
Tuesday Dec 29, 2009 #
8 AM
Running intervals 58:09 11.53 km (5:02 / km) +45m 4:57 / km
shoes: Nike Pegasus Red
7x800m in 2:50 (6th in 2:40) with 90s rest.
Couldn't face 2 days of the soft grass on the athletics track so did this session on Golf Links Rd/Emu Point Rd. Bit of a headwind heading out for the first 4 efforts so I let the times drift out a bit (2:50, 2:52, 2:53, 2:54). Much easier to hit the times on the way back but didn't make up the time I lost going out (2:48, 2:40, 2:50). Quite humid.
Couldn't face 2 days of the soft grass on the athletics track so did this session on Golf Links Rd/Emu Point Rd. Bit of a headwind heading out for the first 4 efforts so I let the times drift out a bit (2:50, 2:52, 2:53, 2:54). Much easier to hit the times on the way back but didn't make up the time I lost going out (2:48, 2:40, 2:50). Quite humid.
Monday Dec 28, 2009 #
7 AM
Running 44:50 [2] 7.95 km (5:38 / km) +90m 5:20 / km
shoes: Nike Pegasus Red
Over to the Albany athletics track and back to check it out for intervals later in the week. Went up Seymour Rd (18%) to see if I could see more but couldn't see as much as I hoped. Track well marked but a bit soft in places.
Sunday Dec 27, 2009 #
5 AM
Running 1:30:00 [2] 14.48 km (6:13 / km) +200m 5:49 / km
shoes: Nike Pegasus Red
Little Possums via Martin Rd and back via rock quarry. Didn't feel good but did start to feel a bit better after about 65 minutes.
Saturday Dec 26, 2009 #
7 AM
Running tempo 58:07 11.74 km (4:57 / km) +170m 4:37 / km
ahr:133 max:156 slept:6.5 weight:69.8kg shoes: Nike Pegasus Red
30 minutes of tempo at half marathon pace.
Struggled to get moving again today, felt very much like yesterday. 3k warm up out to Charles Rd in 20 minutes without getting the heart rate above 124. Started the tempo effort on the bitumen out Charles Rd intending to then run on the railway trail but I was liking the bitumen so just stayed on Thomas Rd out to the bottom of the hill after Coppin Rd. Crossed over to Jacoby St at Coppin on the way back and finished out Strettle Rd almost to Bailey Rd. Never managed to get the heart rate up anywhere near where it should have been but I actually felt ok once I'd been going for a while and was quite enjoying it by the end.
Struggled to get moving again today, felt very much like yesterday. 3k warm up out to Charles Rd in 20 minutes without getting the heart rate above 124. Started the tempo effort on the bitumen out Charles Rd intending to then run on the railway trail but I was liking the bitumen so just stayed on Thomas Rd out to the bottom of the hill after Coppin Rd. Crossed over to Jacoby St at Coppin on the way back and finished out Strettle Rd almost to Bailey Rd. Never managed to get the heart rate up anywhere near where it should have been but I actually felt ok once I'd been going for a while and was quite enjoying it by the end.
Friday Dec 25, 2009 #
8 AM
Running 30:41 [2] 5.08 km (6:02 / km) +90m 5:33 / km
shoes: Nike Pegasus Red
Easy run from Penny & Phil's house out to the top of Greenmount and back via the flattest route possible i.e. mostly along Padbury Rd. Barely able to get running at the start and didn't get much better from there. Struggled to hold 6min/km despite being pretty flat and mostly bitumen.
Thursday Dec 24, 2009 #
7 AM
Running intervals 52:15 10.86 km (4:49 / km) +50m 4:42 / km
ahr:143 max:172 slept:6.2 weight:69.2kg shoes: Adizero Ace
4x400 in 72 + 2x2k in 7:10 all with 1min rest.
Felt reasonably good this morning and managed to get pretty close to the goal times for what I think is probably the toughest session I have done so far.
400s were 73.1, 72.6, 74.4, 73.2 with quite a strong wind blowing, particularly on the 3rd.
First lap of the first 2k felt really slow at 3:30/km, second lap felt like the same effort but was 3:45/km then picked up the effort to maintain about 3:37/km to the end for a 7:14. Second 2k was hard work but kept the pace right on 3:35/km all the way through for a 7:09.7.
Absolutely stuffed on the warm down and my calves were starting to seize up by the end.
Felt reasonably good this morning and managed to get pretty close to the goal times for what I think is probably the toughest session I have done so far.
400s were 73.1, 72.6, 74.4, 73.2 with quite a strong wind blowing, particularly on the 3rd.
First lap of the first 2k felt really slow at 3:30/km, second lap felt like the same effort but was 3:45/km then picked up the effort to maintain about 3:37/km to the end for a 7:14. Second 2k was hard work but kept the pace right on 3:35/km all the way through for a 7:09.7.
Absolutely stuffed on the warm down and my calves were starting to seize up by the end.
Wednesday Dec 23, 2009 #
5 AM
Running 1:00:00 [2] 9.99 km (6:00 / km) +180m 5:31 / km
slept:6.2 weight:69kg shoes: Nike Pegasus Red
Easy run from home out the powerline to Atkins Rd and back through 5 way junction and onto 5k tt course. Weight/body fat back to normal this morning but still felt weak early on. Felt a lot better from about half way.
Tuesday Dec 22, 2009 #
7 AM
Running intervals 57:46 11.64 km (4:58 / km) +40m 4:53 / km
ahr:141 max:167 slept:6.8 weight:68.6kg shoes: Nike Pegasus Red
6x1k in 3:30 with 90s rest at the oval. Felt quite good for the first few steps but it didn't last. Legs felt pretty heavy after the first 200m or so of each rep despite trying to start conservatively so I just tried to keep it relaxed rather than straining to meet the target times.
3:37, 3:35, 3:35, 3:33, 3:35, 3:29
Reasonably happy with that considering how bad I felt yesterday.
3:37, 3:35, 3:35, 3:33, 3:35, 3:29
Reasonably happy with that considering how bad I felt yesterday.
Monday Dec 21, 2009 #
Note
slept:7.2 weight:68kg (sick) (rest day)
Gastro hit me yesterday afternoon and combined with my sinus infection and dodgy heart to make me feel the sickest I have in a very long time. Trying to read a book to Liam last night nearly killed me.
Sunday Dec 20, 2009 #
7 AM
Running long 1:30:00 [2] 13.77 km (6:32 / km) +400m 5:42 / km
ahr:126 max:147 slept:6.5 weight:69kg shoes: Nike Pegasus Red
Shortened Darlington Winery loop with Rachel. Cut through the Glen Forrest superblock and Allpike Rd on the way out and came back up Glen Forrest Drive. A bit tired early but started to feel good about half way through. Hot.
Saturday Dec 19, 2009 #
5 AM
Running 47:14 9.7 km (4:52 / km) +140m 4:32 / km
ahr:139 max:158 slept:6.6 weight:68.8kg shoes: Nike Pegasus Red
10k loop fenceline variation with 20min of tempo a little slower than 10k pace from Charles Rd to Moola Rd. Couldn't get the heart rate up this morning. Took 5 minutes of tempo to get up to 150 and peaked at 158 when I really should be averaging about 165 for that effort. It didn't feel as though the pace was too bad so I don't really know what the problem was. Sinus infection worse today causing my top left teeth to ache. Medial side of left heel/ankle a bit sore at times towards the end.
Friday Dec 18, 2009 #
Note
(rest day)
Mentally scarred by yesterday's heart problems. Right achilles and heel a bit sore too.
Thursday Dec 17, 2009 #
5 PM
Running 50:37 8.73 km (5:48 / km) +10m 5:46 / km
slept:6.7 weight:68.5kg shoes: Adizero Ace
2x4x400 with 1min rest and 3min between sets at the new athletics stadium.
Warm up big lap of the McGillivray ovals plus some drills and strides. Calves a bit tight and felt a bit flat but not too bad.
Tried to be a bit conservative on the first set of 400s due to the much shorter recoveries this time thinking I would push the second set harder if I had anything left. First 3 efforts felt reasonably controlled in 71.05, 70.45, 71.78 but my heart gave out at the end of the 3rd. I tried to do the 4th anyway in case I was just imagining it but the heart failure was obviously affecting me as I struggled home in 75.27. Had a long rest and then tried a couple of 200s at 90% (36.11, 34.18) but my heart was obviously still playing up and I decided it would be prudent to give up at this point. Disappointing.
Warm up big lap of the McGillivray ovals plus some drills and strides. Calves a bit tight and felt a bit flat but not too bad.
Tried to be a bit conservative on the first set of 400s due to the much shorter recoveries this time thinking I would push the second set harder if I had anything left. First 3 efforts felt reasonably controlled in 71.05, 70.45, 71.78 but my heart gave out at the end of the 3rd. I tried to do the 4th anyway in case I was just imagining it but the heart failure was obviously affecting me as I struggled home in 75.27. Had a long rest and then tried a couple of 200s at 90% (36.11, 34.18) but my heart was obviously still playing up and I decided it would be prudent to give up at this point. Disappointing.
Wednesday Dec 16, 2009 #
Running 1:00:00 [2] 11.5 km (5:13 / km) +100m 5:00 / km
shoes: Nike Pegasus Red
Easy lap of KP with Ben plus a loop through UWA to make it up to an hour. Felt good at the start but my calves tightened up a bit after a while. I suspect they will be very tight after the 400s tomorrow.
Tuesday Dec 15, 2009 #
Running intervals 56:30 12.22 km (4:37 / km) +50m 4:32 / km
shoes: Adizero Ace
4x1600 with 1:30 rest, all at 3:30/km except the last 800 of the last rep at 3:20/km.
I spent half an hour on the phone yesterday telling Cam how crap I have been feeling recently hoping he would make my training a bit easier but the only concession he made was to swap Tuesday and Thursday sessions this week. It is probably a good thing he wouldn't listen to me because I felt great today. I thought this was going to be a tough session but 3:30/km felt really easy and I even went a bit too fast on the final 800m running 3:16/km instead of 3:20. Felt really good at the start of the warm down too but I was starting to stiffen up a bit by the time I got home.
This session has done a lot to restore my confidence in the training plan. I'll probably struggle with the 400s on Thursday now but it will be easier to accept having had a good day today. I was definitely feeling in PB shape today and I still feel there is a lot of room to improve.
http://connect.garmin.com/splits/20559322
I spent half an hour on the phone yesterday telling Cam how crap I have been feeling recently hoping he would make my training a bit easier but the only concession he made was to swap Tuesday and Thursday sessions this week. It is probably a good thing he wouldn't listen to me because I felt great today. I thought this was going to be a tough session but 3:30/km felt really easy and I even went a bit too fast on the final 800m running 3:16/km instead of 3:20. Felt really good at the start of the warm down too but I was starting to stiffen up a bit by the time I got home.
This session has done a lot to restore my confidence in the training plan. I'll probably struggle with the 400s on Thursday now but it will be easier to accept having had a good day today. I was definitely feeling in PB shape today and I still feel there is a lot of room to improve.
http://connect.garmin.com/splits/20559322
Monday Dec 14, 2009 #
Running 31:13 [2] 5.36 km (5:49 / km)
slept:5.9 weight:68.5kg shoes: Nike Free 7.0
Easy run from home in the morning. A bit stiff and sore for the first 5 minutes but not bad after that.
Sunday Dec 13, 2009 #
Event: WAMC City Beach Run
Running tempo 31:45 [4] 8.0 km (3:58 / km)
slept:6.2 weight:69kg shoes: Nike Pegasus Red
WAMC City Beach 8k. Ran the first lap with Rachel feeling pretty comfortable but when I tried to pick it up on the second lap I didn't go any faster. Pushed pretty hard in the last 2km to make sure my second lap was actually faster than the first. Pretty warm and windy but it didn't seem to bother Rachel much so I'm not sure I can use it as an excuse. I'm glad Cam warned me I would feel crap today or I would be getting really discouraged at the moment.
Splits
3.57, 4.11, 4.04, 4.05 (16.16)
3.53, 4.09, 3.45, 3.42 (15.29)
Splits
3.57, 4.11, 4.04, 4.05 (16.16)
3.53, 4.09, 3.45, 3.42 (15.29)
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Nike Pegasus Red
Warm up out to the 1k mark and back with Rachel plus some drills and strides. 8 minute warm down with Rachel and Graham.
Went for a short swim afterwards which was quite nice but I wouldn't go to the beach just for that.
Went for a short swim afterwards which was quite nice but I wouldn't go to the beach just for that.
Saturday Dec 12, 2009 #
Event: City Beach North MetrO
Running 30:15 [2] 5.5 km (5:30 / km) +80m 5:08 / km
shoes: Nike Free 7.0
Easy 5k loop late in the morning (7:15) to see how warm it might feel tomorrow. Quite nice here at that time but I suspect it will be a lot warmer tomorrow morning at the beach. Struggled a bit early on but felt quite good by the time I stopped to do some drills and strides on the way back.
Friday Dec 11, 2009 #
Running long 1:30:00 [2] 16.17 km (5:34 / km) +350m 5:01 / km
slept:6.5 weight:68.9kg shoes: Nike Pegasus Red
Old 90min loop going right to the top of Charles and with a couple of deviations near the end to make it 90min. Almost talked myself out of this one but I actually felt quite good when I finally got out there at 5:38am.
Saw another group of 4 runners (including Frank Gardiner I think) on Charles Rd. Took water and a carboshotz with me after a lecture from Rachel about eating properly.
Saw another group of 4 runners (including Frank Gardiner I think) on Charles Rd. Took water and a carboshotz with me after a lecture from Rachel about eating properly.
Thursday Dec 10, 2009 #
Running intervals 51:11 10.33 km (4:57 / km) +70m 4:48 / km
shoes: Nike Pegasus Red
8x400m with 200m float. Tired today. Initially I thought maybe it was just because it was 5:30am so I did a slightly longer warm up but when I was starting to struggle towards the end of each 50m run through I knew I was in trouble. I decided to make the floats more of a jog than a float so I could keep the efforts close to 5k pace but they were still mostly slower than 10k pace. I thought I was really slow on the jogs but they averaged about 4:10/km so not as slow as I thought. Sprinklers were going again for the first few laps which combined with the cold wind made things a bit uncomfortable for a while.
Definitely struggling a bit with the training at the moment, might have to make some adjustments.
http://connect.garmin.com/splits/20307055
Definitely struggling a bit with the training at the moment, might have to make some adjustments.
http://connect.garmin.com/splits/20307055
Wednesday Dec 9, 2009 #
Running 1:02:30 [2] 12.0 km (5:13 / km) +110m 4:59 / km
shoes: Nike Pegasus Red
Usual lap of KP with Ben plus a loop through UWA. Feeling a little tired but not too bad.
Tuesday Dec 8, 2009 #
Running intervals 54:50 10.24 km (5:21 / km) +50m 5:14 / km
max:168 slept:6.1 weight:68.8kg shoes: Adizero Ace
4x1k with 3min rest.
Original goal was 3:22 but that was revised to 3:15 after last week. My legs weren't feeling the best today and I didn't feel as though I had very good speed on the first. I was so sure it was going to be slower than planned that I was trying to decide if I should abandon the session or modify it if I was over 3:30 but I actually ran 3:15. I hoped I would feel better after that but I didn't. I got a bit slower but did manage to keep them all under 3:22 so not a complete waste of time. My heart rate was highest on the first interval and the maximum of 167 is lower than I would expect to average in a 10k race so I think my legs were definitely lacking a bit today. Sprinklers were going the whole time but weren't really a problem, quite nice actually. The dog that clipped my heels 4 times in one lap was more of a problem.
http://connect.garmin.com/splits/20227865
Original goal was 3:22 but that was revised to 3:15 after last week. My legs weren't feeling the best today and I didn't feel as though I had very good speed on the first. I was so sure it was going to be slower than planned that I was trying to decide if I should abandon the session or modify it if I was over 3:30 but I actually ran 3:15. I hoped I would feel better after that but I didn't. I got a bit slower but did manage to keep them all under 3:22 so not a complete waste of time. My heart rate was highest on the first interval and the maximum of 167 is lower than I would expect to average in a 10k race so I think my legs were definitely lacking a bit today. Sprinklers were going the whole time but weren't really a problem, quite nice actually. The dog that clipped my heels 4 times in one lap was more of a problem.
http://connect.garmin.com/splits/20227865
Monday Dec 7, 2009 #
Running 51:47 [2] 9.5 km (5:27 / km) +100m 5:11 / km
shoes: Nike Pegasus Red
Easy lap of KP with Ivan with some drills at the end.
Sunday Dec 6, 2009 #
Running long 1:33:00 [2] 15.9 km (5:51 / km) +340m 5:17 / km
shoes: Nike Pegasus Red
Long run starting at 5am. Out the powerline and Atkins Rd, back through the gauntlet and along the 5k tt course with winery hill added on at the end. Really lacking energy heading out so I thought it was going to be a real struggle but after going up a couple of decent hills near half way I started to feel a lot better. By the end I was feeling really good and having to make an effort to resist the urge to surge.
Saturday Dec 5, 2009 #
Event: Kewdale MetrO
Running tempo 49:46 9.9 km (5:02 / km) +160m 4:39 / km
shoes: Nike Pegasus Red
10k loop at 6am. Started easy and gradually picked the pace up after O'Connor Rd, more of a progression run than a tempo run. Still feeling a bit sick and tired of being sick and tired so didn't push it very hard.
Friday Dec 4, 2009 #
Note
(rest day)
Planned to do the 5k loop but thought better of it. Had to take advantage of both kids sleeping in until 8:30.
Thursday Dec 3, 2009 #
Running intervals 58:36 11.86 km (4:56 / km) +20m 4:54 / km
ahr:145 max:166 slept:6.3 weight:68.6kg shoes: Nike Pegasus Red
3x2k in 7:10 with 1:30 rest
Warm up from work down to Nedlands yacht club then did the 2k efforts on the road out to Tawarri and back.
I thought this was going to be an easy session but I didn't allow for the lingering effects of Tuesday's foolishness. Didn't come close to making the times, not even on the last one where I did 2/3 of it with the wind and it felt more like 5k pace than 10k pace. Really tired afterwards, drove the car 200m to the shop to buy a powerade and snickers to give me enough energy to drive the rest of the way home.
http://connect.garmin.com/splits/19986441
Warm up from work down to Nedlands yacht club then did the 2k efforts on the road out to Tawarri and back.
I thought this was going to be an easy session but I didn't allow for the lingering effects of Tuesday's foolishness. Didn't come close to making the times, not even on the last one where I did 2/3 of it with the wind and it felt more like 5k pace than 10k pace. Really tired afterwards, drove the car 200m to the shop to buy a powerade and snickers to give me enough energy to drive the rest of the way home.
http://connect.garmin.com/splits/19986441
Wednesday Dec 2, 2009 #
Running 1:00:00 [2] 10.8 km (5:33 / km) +120m 5:16 / km
shoes: Nike Pegasus Red
Easy run around KP on my own. Legs felt quite good starting out but I quickly ran out of energy.
Tuesday Dec 1, 2009 #
Running intervals 1:03:57 10.6 km (6:02 / km) +50m 5:54 / km
max:167 shoes: Adizero Ace
8x400m with 3min rest on the Glen Forrest oval. Used the 400m I measured out with the wheel last week to make sure it was consistent and accurate. The gps got them all between 406m and 413m.
The original plan said to do them in 78 seconds but I suggested that was a bit easy so Cam changed it to 72 and then I talked him into 74. Really the aim was just to do them as fast as I could aiming to feel as though I could have done one more but not another two.
71.15
70.37
69.96
70.54
70.26
69.78 (pressed the button a fraction early)
71.02
69.75
Every lap in the third 100m I thought I was starting to die but I think it was just the track is really rough around that bend because I always felt better in the straight even though that is uphill. It would be interesting to see how much easier it felt on a proper track.
The original plan said to do them in 78 seconds but I suggested that was a bit easy so Cam changed it to 72 and then I talked him into 74. Really the aim was just to do them as fast as I could aiming to feel as though I could have done one more but not another two.
71.15
70.37
69.96
70.54
70.26
69.78 (pressed the button a fraction early)
71.02
69.75
Every lap in the third 100m I thought I was starting to die but I think it was just the track is really rough around that bend because I always felt better in the straight even though that is uphill. It would be interesting to see how much easier it felt on a proper track.