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Training Log Archive: Craig

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m	load
	Running	20	17:07:20	121.97	(8:25)	196.29	(5:14)	1399	330.5
	Tennis	8	14:15:00						122.5
	Total	28	31:22:20	121.97		196.29		1399	453.0
averages - weight:70.1kg

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Tuesday Dec 31, 2013 #

1 PM

Note
(injured)

Caught the second toe on my left foot on the sand and folded it under my foot while sprinting along the beach towing kids on the skim disk.

Sunday Dec 29, 2013 #

5 PM

Tennis 2:00:00

One set of doubles with Rachel against Daniel and Zak and one set of singles against Daniel.

Saturday Dec 28, 2013 #

5 AM

Running tempo 48:22 9.14 km (5:18 / km) +12m 5:16 / km
shoes: Puma Faas 300 Black

3x8min tempo at 4:30/4:20/4:10 with ~1:30 jog recovery on Rosalie Park

10 PM

Running long 1:12:03 [3] 14.23 km (5:04 / km) +84m 4:55 / km
shoes: Puma Faas 300 green/black

Didn't feel likely to sleep and therefore didn't expect to feel like doing a long run early tomorrow morning so thought I might as well get it done early. Went around the river and through the burbs to stay in the light. Took a little while to get going and felt like a bit of a battle into the wind down to Tawarri. Achilles got a bit irritated by the climb up to Jutland Pde but it settled down after a while and I felt pretty good coming back through Dalkeith and Nedlands.

Friday Dec 27, 2013 #

3 PM

Tennis 2:00:00 [1]

Three sets of doubles with Rachel against Damien and Rob. Strong wind made life difficult and more recent practice for Rachel and I showed a bit.
6-1 6-2 4-6.

Thursday Dec 26, 2013 #

7 AM

Running 43:53 [3] 8.75 km (5:01 / km) +86m 4:47 / km
shoes: Puma Faas 300 Black

Struggled to get myself out the door again this morning but got there in the end. Glad I got myself out there but the legs were still feeling a bit heavy. Kept a reasonable pace but tried not to push too hard in the second half.

Tuesday Dec 24, 2013 #

5 PM

Running intervals 1:09:14 12.72 km (5:27 / km) +4m 5:26 / km
shoes: Nike Free 3.0 V4

Couldn't find the motivation to drag myself out of bed in the morning so I had to resort to intervals in the afternoon with Greg on the grass track at McGillivray.

600 in 2:15.2,
800 in 3:03.1,
1000 in 3:47.8,
800 in 2:58.3,
600 in 2:02.9
all with 90 second rest,
then 4x~150 with walk back recovery.

Felt awful warming up but not too bad once we got into the session.
Ran the first 200 in about 41 on most efforts then settled to 46-47 per 200 for the rest except for the final effort where I tried to hold the early pace all the way.

Sunday Dec 22, 2013 #

4 PM

Running long 1:10:06 [2] 12.56 km (5:35 / km) +101m 5:22 / km
shoes: Puma Faas 300 green/black

Soreness in the right achilles that I had been feeling all day disappeared as soon as I started running but the calf started to feel tight after about 25 minutes.

Saturday Dec 21, 2013 #

7 AM

Running warm up/down 22:31 [2] 3.97 km (5:41 / km) +4m 5:39 / km
shoes: Puma Faas 300 Black

Easy jog down to the causeway and back to the start to warm up for park run. Did a few gentle untimed drills and strides on the grass near the start as well.

Running race 19:30 [5] 4.96 km (3:56 / km) +5m 3:55 / km
shoes: Puma Faas 300 Black

First park run in 6 months so wasn't too sure what to expect. Hoped I would be close to my previous effort but thought I might struggle to get under 20. I set the gps to take 1k laps and tried to keep the current lap pace just under 4 min/km. Made it out to the turn right on pace and feeling quite comfortable. I was able to lift the pace a little on the way back with the wind helping a bit but by 3k I was starting to tire a bit and it became a bit of a battle from there. Managed to keep the pace up right to the end and finished just under my time from 6 months ago so pretty happy with that as a starting point. Next goal is sub 19.

C • Nice 2

Running warm up/down 9:41 [2] 1.71 km (5:41 / km) +5m 5:36 / km
shoes: Puma Faas 300 Black

Warm down jog with jumbo who ran ~~17:01~~16:54 for 3rd place I think.

2 PM

Tennis 3:00:00 [1]

5 sets of social tennis with an extended final set that went to 11-9 in the tie breaker plus a little extra hit with Daniel.

Thursday Dec 19, 2013 #

6 AM

Running 55:14 [2] 9.5 km (5:49 / km) +102m 5:31 / km
shoes: Puma Faas 300 Black

Had nothing today. Just time on the dance floor.

Wednesday Dec 18, 2013 #

6 AM

Running 49:02 10.73 km (4:34 / km) +91m 4:23 / km
shoes: Puma Faas 300 green/black

Rosalie Run. Bigger group this time for Daniel's birthday run. I expected to struggle a bit this morning but felt alright until we hit the hills where I started to feel really tired. Tired enough that I was really looking forward to the break at the war memorial which usually just annoys me.

Started out slowly again but started to feel quite good by the time we got to Hale Oval and began surging a bit when I felt like it. Struggled again on the steeper part of the climb after Hale Oval where Daniel pulled ahead a bit but quickly recovered on the downhill and felt quite strong on the flatter sections at times. Ended up running pretty hard for the last few km apart from a stretch along the E side of Rosalie Park where I slowed to let Daniel catch up.

Tuesday Dec 17, 2013 #

6 AM

Running 42:38 [3] 8.83 km (4:50 / km) +81m 4:37 / km
shoes: Puma Faas 300 Black

Same as last week but feeling really tired this morning so started a bit late and had to work a bit harder all the way rather than easing into it as I warmed up.

7 PM

Tennis 2:00:00 [2]

Doubles with Daniel, Ben and Dean. Some good close contests but felt as though I took another step backwards again tonight. Frustrating.

Sunday Dec 15, 2013 #

6 AM

Running long 1:13:00 [2] 12.27 km (5:57 / km) +108m 5:42 / km
shoes: Puma Faas 300 Black

Feeling very low in energy before I even started and that didn't really change during the run so tried to keep it very easy. Quite nice at the start and even got uncomfortably cold at one point but about 30 seconds later I was taking my singlet off and was quite warm the rest of the way.

Saturday Dec 14, 2013 #

7 AM

Running warm up/down 14:21 [2] 2.48 km (5:46 / km) +10m 5:40 / km
shoes: Puma Faas 300 green/black

Warm up to the lake via Rosalie Park.
Just walked home afterwards.

Running tempo 21:20 [4] 4.96 km (4:18 / km) +1m 4:18 / km
shoes: Puma Faas 300 green/black

Didn't really feel ready for a time trial so thought I would try a progressive tempo instead but after the first lap I decided just maintaining the pace was all I was up for today.

5 PM

Tennis 30:00 [1]

Brief hit with Rachel. Feeling a lot more confident in the forehand and volleying.

Thursday Dec 12, 2013 #

7 AM

Running 48:38 [3] 9.45 km (5:09 / km) +79m 4:56 / km
weight:70.1kg shoes: Puma Faas 300 Black

Lap of KP. Feeling tired but still felt I had a reasonably good rhythm, just a bit slow.

Wednesday Dec 11, 2013 #

5 AM

Running 48:13 [3] 10.01 km (4:49 / km) +24m 4:46 / km
shoes: Puma Faas 300 green/black

A search for rhythm by the river.
Quite windy down by the river which made it hard to find a good rhythm. Didn't feel too bad but didn't really find what I was searching for until the last km or two heading back home from UWA. There was another runner just ahead going up the hill after Poole Ave so I lifted the effort a little to go past. Tried to take the brakes off going down the other side but didn't really feel smooth until it started to go slightly up again and I finally found a really nice rhythm working a bit harder than I had been. Lifted the pace a bit more when the Rosalie group went past going the other way and still felt in a really good groove but could tell the fitness wasn't there to hold it for very long so I backed off and jogged home from Aberdare Rd.

5 PM

Tennis 2:00:00 [1]

Social tennis. Played a bit better than I have been.

Tuesday Dec 10, 2013 #

5 AM

Running 43:32 [3] 8.89 km (4:54 / km) +92m 4:39 / km
shoes: Puma Faas 300 Black

Usual Wednesday night loop but starting from home instead of work. Started easy and worked up to a solid pace. Overcooked it a little turning onto Park Ave because some cyclists were coming past and was labouring a bit after that.

Sunday Dec 8, 2013 #

6 AM

Running 34:31 [2] 6.07 km (5:41 / km) +70m 5:23 / km
shoes: Puma Faas 300 Black

Thought I overdid it a bit this week so tried to be sensible and keep this short.

Saturday Dec 7, 2013 #

6 AM

Running tempo 37:14 7.47 km (4:59 / km)
shoes: Puma Faas 300 green/black

5k tempo on Rosalie Park aiming for 4:30/km. Oops.

Thursday Dec 5, 2013 #

5 PM

Running 59:27 10.79 km (5:31 / km) +93m 5:17 / km
shoes: Nike Free 3.0 V4

20min easy, 20min build around KP then jogged into Subi to look for the rest of the family at the street festival. Didn't find them so I had to jog home. Really struggled to get going again after the walk through Subi but did improve a bit. Probably injured again now.

Wednesday Dec 4, 2013 #

6 AM

Running 50:37 [2] 8.97 km (5:39 / km) +108m 5:19 / km
shoes: Puma Faas 300 Black

Rosalie run. Small group today (Dan, Helen, Richard, Tori, Joan and me) so we stayed together and ran on sand tracks in KP most of the way. Pace was quite solid at the start but slowed down a lot with a few short breaks to regroup. Started to feel really good once we slowed down.

Tuesday Dec 3, 2013 #

7 AM

Running 39:00 7.83 km (4:59 / km) +71m 4:46 / km
shoes: Puma Faas 300 green/black

A few random intervals in KP. Pace on the sand tracks was a bit discouraging so I did the last on cyclepaths and/or downhill to make me feel better.

Monday Dec 2, 2013 #

7 PM

Tennis 2:00:00

Filling in at pennants again, this time with Gunesh and Dion. Lost both doubles and won my singles this time.

Sunday Dec 1, 2013 #

7 AM

Running long 55:13 10.01 km (5:31 / km) +168m 5:05 / km
shoes: Puma Faas 300 Black

Initially thought I would head into John Forrest but that would have required starting uphill and I just couldn't face it at the start so I went the other way out past our old house to O'Connor Rd and back. Really sluggish to begin with but started to feel a lot better on Casino Rd East and felt quite good for the rest of the run. Right achilles was a little sore going uphill today but ok coming back downhill towards the end and overall not as bad as I feared it might be. Really feel like I have turned the corner this weekend and feeling more like a runner again.

4 PM

Tennis 45:00 [2]

Played a set and a half of doubles with Laurens, Daniel and Gunesh. Hitting the forehand much better today but my serving was terrible.

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