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Training Log Archive: Craig

In the 31 days ending May 31, 2010:

	activity	#	time	miles		km		+m	load
	Running	21	17:31:10	124.64	(8:26)	200.59	(5:14)	2991	308.6
	Orienteering	5	5:24:07	27.86	(11:38)	44.84	(7:14)	1250	128.4
	Total	23	22:55:17	152.5	(9:01)	245.43	(5:36)	4241	437.0
averages - sleep:6.6 weight:69.1kg

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Sunday May 30, 2010 #

6 AM

Running long 2:04:41 21.33 km (5:51 / km) +450m 5:17 / km
shoes: Nike Pegasus Black

Ran down into the Helena Valley to try to meet up with the good runners and see if I could stick with them up O'Connor Rd but the stress was too much for my heart and the tachycardia kicked in just before reaching the river. Considered turning back but decided to walk/jog downstream hoping it would come good before I found the group.
I was a bit worried about how I was going to go about trying to join in with a group I don't really know but when they were still about 50m away Raf Baugh called out "Hi Craig" and then I joined in at the back and chatted to Paul Mackay for a while who obviously also recognised me so it wasn't really a problem. Heart still didn't seem quite right but it was good enough to keep up almost to O'Connor Rd without too much trouble. As we started to rise a little just before the turn I started to struggle a bit and as soon as we started on the climb I was in serious trouble. At first I wondered if I was just unfit but when I felt my chest it was obvious that my heart was going crazy so I walked most of the climb. Heart came good on the flatter bit after the powerline and I felt pretty good for the run home apart from the left heel which was getting pretty sore.
Only two more weeks of this I hope.

Saturday May 29, 2010 #

Note
(rest day)

Friday May 28, 2010 #

Note
(rest day)

Thursday May 27, 2010 #

7 AM

Running (treadmill) 45:00 11.0 km (4:05 / km)
shoes: Nike Free 7.0

3k warm up (14:38), 2x3k harder (10:50, 9:51) with 1k recovery (4:49), 1k warm down (4:52).
First 3k effort started at 15.5km/h and increased by 0.5 every 500m ending at 18km/h. (3:49, 3:36, 3:24)
Second 3k started at 18km/h and increasing more slowly, last 100m at 20km/h. (3:22, 3:18, 3:11)
All done with zero incline so much easier than outdoors but I was still surprised how easy 18km/h felt. Starting to breathe a bit harder at 20km/h but I think I could have kept it up for a fair bit longer.
I hate running slowly on the treadmill but I really enjoyed that one, seemed to be over really quickly.

Wednesday May 26, 2010 #

Note
slept:7.0 weight:69.7kg (rest day)

Lacking motivation. Getting fat.

C • Getting fat 6

Tuesday May 25, 2010 #

7 AM

Running 1:02:00 12.87 km (4:49 / km) +250m 4:23 / km
slept:7.0 weight:69.5kg shoes: Nike Pegasus Black

Old John Forrest tempo loop but starting from Caltex and just running steady apart from pushing it a bit up the hill. Left heel niggling a bit most of the time but not really sore, felt pretty good apart from that. Nice conditions, pretty cool but no wind.

Monday May 24, 2010 #

Note
(rest day)

Sunday May 23, 2010 #

Note
(rest day)

Saturday May 22, 2010 #

Event: WA Sprint Championships

8 AM

Running long 1:39:00 [3] 19.27 km (5:08 / km) +330m 4:44 / km
shoes: Nike Pegasus Black

Long run out the powerline and Atkins Rd to Mundaring Weir Rd, up through Mundaring and back via Little Possums and the waste transfer station. Almost piked as it was raining hard when I should have been getting up but once I did get up I couldn't resist heading out. Prepared for the wet weather but by the time I got out the door the rain had pretty much stopped.
Left achilles heel got sore from about half way which is about the same time I started to feel pretty good otherwise. Always lacking strength on the steeper hills but felt pretty good on the flats and gentler hills.

Friday May 21, 2010 #

7 AM

Running 28:11 [2] 5.0 km (5:38 / km) +80m 5:13 / km
slept:6.9 weight:68.6kg shoes: Nike Free 7.0

Easy 5k loop. Legs had nothing today.

Thursday May 20, 2010 #

6 AM

Running 57:16 10.65 km (5:23 / km) +150m 5:01 / km
shoes: Nike Pegasus Black

Easy run out to Coppin Rd via rock quarry and back of transfer station. Back via lower slopes of Strettle reserve. Included a few involuntary sprints on the way back, I think they happened when I started thinking about my heart problems.

Wednesday May 19, 2010 #

7 AM

Running 29:53 5.0 km (5:59 / km) +80m 5:32 / km
slept:6.3 weight:69.4kg shoes: Nike Free 7.0

Easy 5k loop.
Almost cbf.

C • CBF 3

Tuesday May 18, 2010 #

Note
(rest day)

cbf

Monday May 17, 2010 #

Note
(rest day)

cbf

Sunday May 16, 2010 #

Event: Mt Billy

9 AM

Orienteering race 2:13:21 **** 17.5 km (7:37 / km) +650m 6:26 / km
ahr:153 max:164 shoes: Adidas Swoop Blue

WOC Trial long race at Miner's Despair, Belanglo.
Heart wasn't feeling quite right in the warm up so I thought I was going to be in trouble but it turned out to be ok during the race so no excuses this time.
First couple of controls were nice open pines but as soon as I hit the thick steep rocky slopes into 3 I realised it was going to be a very long day. I was pretty hesitant through the early controls and never very aggressive through the terrain but no real problems navigationally apart from 10 where I lost a good few minutes.
Passed Jimbo just after 15 then I was caught by Robbie after 18. Stuck with Robbie to 23 where we caught Prong but may have pushed a little too hard doing so because when I turned up the hill out of 23 my legs said no. Recovered a little when I let them go and almost caught them again at 28 but after that it became a real struggle to even walk up the hills and Robbie got about 4 minutes on me from there to the finish without any mistakes on my part.
Not quite sure where I ended up, maybe just inside the top 10. Not too bad a result I guess considering my health problems of late but I was still a little disappointed with my lack of strength at the finish.

C • Good job 8

Saturday May 15, 2010 #

Event: Aus team WOC trials

7 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Nike Free 7.0

Orienteering 19:50 [4] *** 4.45 km (4:27 / km) +50m 4:13 / km
shoes: Nike Free 7.0

WOC Trial sprint at Macquarie Uni. A few little flutters from heart but mostly ok. A few minor fumbles but nothing significant. Didn't really push it hard enough to be competitive, particularly second half. Ezy caught me 1min at 12 and put another minute on me by the finish. Almost caught Eoin by 13 but he pulled away from me by quite a bit once Ezy went past him. Makes it pretty clear I wasn't running hard enough. Definitely a little scared of setting my heart off after the earlier little flutters.

Running warm up/down 6:03 [2] 0.87 km (6:55 / km) +10m 6:33 / km
shoes: Nike Free 7.0

10 AM

Running warm up/down 10:36 1.75 km (6:02 / km) +20m 5:43 / km
ahr:130 max:150 shoes: Adidas Swoop Blue

Orienteering 59:46 **** 6.5 km (9:12 / km) +250m 7:43 / km
ahr:154 max:206 shoes: Adidas Swoop Blue

WOC Trial middle at Wattle Ridge. Heart was bad in the warm up and worse in the race so had to walk most of the course. Max hr of 206 was reached while walking pretty slowly. Pretty interesting watching other people stuffing up heaps and catching them repeatedly but most of them still beat me by 10 minutes or more. Still managed to stuff up 9 even at walking pace losing about 1:30, small mistakes take a long time when you are moving that slowly.
Nice area. Still quite good fun even walking but gives me no idea how I might have gone if able to race, navigating is so different when not trying to hurry.
Only beat a couple.

Thursday May 13, 2010 #

7 AM

Running tempo 44:39 [4] 9.9 km (4:31 / km) +160m 4:10 / km
shoes: Adizero Tempo

Solid run around the 10k loop. Feeling a bit tired but not too bad. Not helped by being woken up by the thunder, lightning and hail at 5am and struggling to get back to sleep. Rain had almost stopped by the time I started but still lots of big puddles around, legs a bit itchy afterwards from running through the prickly moses skirting around the puddles.

Wednesday May 12, 2010 #

Note

Booked in for EP study at Charlie's on Friday the 11th of June.

7 AM

Running 39:20 7.35 km (5:21 / km) +80m 5:05 / km
slept:6.2 weight:69kg shoes: Nike Free 7.0

Easy rehab loop. Warm this morning.

Tuesday May 11, 2010 #

8 AM

Running 1:11:07 13.61 km (5:13 / km) +246m 4:48 / km
shoes: Nike Pegasus Black

Usual Tuesday loop to Little Possums. Feeling a little tired today so took it pretty easy but the pace was a bit faster than I expected.

Monday May 10, 2010 #

8 AM

Running 26:46 [2] 5.0 km (5:21 / km) +80m 4:57 / km
shoes: Nike Free 7.0

Easy 5k loop. Felt pretty good.

Sunday May 9, 2010 #

8 AM

Running long 1:51:19 22.02 km (5:03 / km) +240m 4:48 / km
ahr:127 max:165 shoes: Nike Pegasus Black

Long run from Rob & Lois's house in Mundaring out the railway trail to Eastern Hills HS and back with Rachel. I was feeling pretty good and was getting a bit frustrated with the slow pace so I couldn't resist going on to do the extra 6k home on my own at a tempo pace. Picked it up to about marathon pace but the uphill to Coppin Rd increased the effort a bit and then it became more of a time trial effort the rest of the way. Nice to be able to push myself hard, feel like I have to take advantage of any opportunity to do so these days.
Last 6k was 4:03, 4:00, 3:45, 3:36, 3:30, 3:52.
Might have been my longest run since the city to surf marathon last year.

Saturday May 8, 2010 #

Event: Nav Dash - ECU Joondalup

2 PM

Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Adizero Ace

Didn't get out for a morning run with the kids birthday party starting at 10am so thought I would have one more go at trying to race a NavDash. Did about 10min warm up with Rachel and felt pretty good. Waited a long time for the start queue to disappear then did a couple of minutes solid to warm up again. Felt good again but as soon as I tried to start a run through my tachycardia kicked in.

Orienteering 21:10 [2] *** 3.7 km (5:43 / km)
shoes: Adizero Ace

Resigned myself to just jogging around but still held some hope of feeling ok and running smoothly but my tachycardia got real bad just before I started. I lost a fair bit of time on the first control looking on the top level before finally resorting to looking for the descriptions on the map. Losing time on the first did at least help me to accept just jogging around really slowly for the rest of the course. Still had a bit of trouble on a few controls even at my really slow pace, nothing major just a bit hesitant. Heart was playing up a bit the whole way but at least it settled down pretty quickly after finishing.

Long Course - Splits

Friday May 7, 2010 #

7 AM

Running 29:08 [2] 5.0 km (5:50 / km) +80m 5:24 / km
shoes: Nike Free 7.0

Easy 5k loop.

Thursday May 6, 2010 #

7 AM

Running 56:23 10.68 km (5:17 / km) +115m 5:00 / km
slept:6.5 weight:68.8kg shoes: Nike Pegasus Black

Out to Coppin Rd via the rock quarry track and behind the waste transfer station then railway trail home with a little deviation through the lower slopes of Strettle reserve. A bit slow to get going after a poor night's sleep but feeling pretty good and really enjoying it by the end.

Wednesday May 5, 2010 #

7 AM

Running 41:33 [2] 7.35 km (5:39 / km) +120m 5:14 / km
shoes: Nike Free 7.0

Real easy rehab loop. Not feeling too bad, had to remind myself to slow down a couple of times. Very cold, ear facing the wind was getting cold enough to give me a bit of a headache.

Tuesday May 4, 2010 #

7 AM

Running 1:09:01 13.6 km (5:04 / km) +250m 4:39 / km
ahr:132 max:150 shoes: Nike Pegasus Black

Same run as last week out to Little Possums and back. Felt pretty good once warmed up, legs felt light and the rhythm came easily, best I've felt since bridges fun run. Felt a little tired from about half way, rhythm still good but legs not feeling so light and fresh. Left achilles/ankle a bit sore in the second half but not bad and getting a bit better by the end.

Monday May 3, 2010 #

7 AM

Running 28:18 [2] 5.0 km (5:40 / km) +80m 5:14 / km
shoes: Nike Pegasus Black

Easy 5k loop. Achilles back to normal but did feel a bit of left hammy tightness a couple of times.

Sunday May 2, 2010 #

9 AM

Orienteering long 1:30:00 [3] *** 12.68 km (7:06 / km) +300m 6:21 / km
slept:6.6 weight:68.8kg shoes: Adidas Swoop Blue

Long run around Mt Billy following Rachel including the H3 course for May 16.
Rachel lead me straight to all the controls. She started to gap me a bit a few times but was very considerate and quite often wandered around within sight of the tapes pretending she couldn't see them so that I would have a chance to catch up and recover a bit. Left achilles getting pretty sore towards the end.

C • Mt Billy Map 9

Saturday May 1, 2010 #

7 AM

Running 47:56 [3] 9.62 km (4:59 / km) +150m 4:37 / km
shoes: Nike Pegasus Black

Shortened 10k loop, cut the corner from the 5 way junction. Thought about doing 30min tempo but aborted after about 2 minutes. Picked up the pace a bit towards the end trying to get under 5min/km (last km 3:28).

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