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Training Log Archive: Craig

In the 31 days ending Dec 31, 2017:

	activity	#	time	miles		km		+m	load
	Running	26	27:50:09	183.0	(9:08)	294.52	(5:40)	3725	392.6
	Tennis	3	4:15:00						25.5
	Gym	4	2:45:00						57.8
	Total	33	34:50:09	183.0		294.52		3725	475.8
	[1-5]	33	34:49:25
averages - weight:69.9kg

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Sunday Dec 31, 2017 #

6 AM

Running long 1:30:02 14.17 km (6:21 / km) +204m 5:56 / km
ahr:115 max:142 shoes: Brooks Glycerin 14 Black

Very slow long run with Rachel apart from a lap of the ovals at the end to make it up to 90 minutes.

4 PM

Gym 30:00 [3]

Tried to do a quicker gym session by doing less reps of slightly heavier weights but I think I hurt myself a bit.

Saturday Dec 30, 2017 #

5 AM

Running 53:03 9.43 km (5:37 / km) +149m 5:13 / km
ahr:123 max:153 shoes: Brooks Glycerin 14 Black

Easy run in KP, with Rachel to begin with, then turned up the broadwalk to do some extra by myself but saw Dan Hewitt just behind me so ran with him up to the top of the Kokoda track. He said he was doing a very slow long run to start preparing for an ultra in Margaret River in May but his pace seemed pretty solid to me.

Friday Dec 29, 2017 #

6 AM

Running 56:08 9.97 km (5:38 / km) +58m 5:28 / km
ahr:126 max:159 shoes: Brooks Glycerin 14 Black

Easy run around the river with Rachel with 3x8min at about 5min/km. Saw tooms running alongside Ruth on her bike.

Wednesday Dec 27, 2017 #

5 PM

Running tempo 1:11:49 15.03 km (4:47 / km) +154m 4:33 / km
ahr:140 max:161 shoes: Brooks Glycerin 14 Black

Wasn't feeling ready to get up early enough to get a decent session done before Liam's tennis so put it off until the evening. Set out to do the usual 5/8 surges but 10 minutes into the warm up I came across fenry heading down to the river for a tempo so I turned around to run with him for the rest of his warm up. I started a tempo at the same time as fenry but I wouldn't say I was running any of it with him because he was going about a minute a km faster than me. Did about 20 minutes around the river with a howling tailwind and then continued up the freeway path and Hay St into KP to take it up to 30 minutes. Pushed the last couple of minutes to make sure I got over 7km.

C • Fenry 2

Tuesday Dec 26, 2017 #

6 AM

Running 1:02:32 10.73 km (5:50 / km) +187m 5:22 / km
ahr:121 max:142 shoes: Brooks Glycerin 14 Black

Easy run in KP. Started with Rachel doing her warm up for intervals and joined in for the second half of her last effort near the end.

10 AM

Tennis 2:00:00 [1]

Doubles with Rachel, Liam, Rob and Damien. 4 games with each partner plus warming up.

Monday Dec 25, 2017 #

6 AM

Running 44:49 6.49 km (6:54 / km) +80m 6:30 / km
ahr:111 max:130 shoes: Brooks Glycerin 14 Black

Easy run around the top part of John Forrest plus a few drills and strides on the Glen Forrest oval with Rachel.

Sunday Dec 24, 2017 #

6 AM

Running long 1:30:03 13.81 km (6:31 / km) +216m 6:03 / km
ahr:115 max:181 shoes: Brooks Glycerin 14 Black

Easy run in KP with Rachel. Just aiming to get 90 minutes done each week and not worrying about distance.

Saturday Dec 23, 2017 #

7 AM

Running warm up/down 18:24 3.17 km (5:48 / km) +5m 5:46 / km
ahr:122 max:174 shoes: Brooks Glycerin 14 Black

Warm up with Rachel until I sped up a bit towards the end.

Running tempo 19:44 4.92 km (4:01 / km) +27m 3:54 / km
ahr:146 max:175 shoes: Brooks Glycerin 14 Black

Claisebrook Cove Parkrun. Didn't feel ready for a full time trial but wanted to go a bit harder than a normal tempo effort. Avoided looking at my GPS at all during the run and just tried to run as hard as I felt comfortable with. Ended up feeling very much like the first half of my last couple of 10k races and the pace was about the same too.

Running 12:47 2.06 km (6:12 / km) +3m 6:10 / km
ahr:125 max:130

Friday Dec 22, 2017 #

5 AM

Running 49:04 8.33 km (5:53 / km) +117m 5:30 / km
ahr:120 max:133 weight:69.9kg shoes: Brooks Glycerin 14 Black

Easy run around KP, mostly on sand.

Thursday Dec 21, 2017 #

6 AM

Gym 45:00 [3]

Pump approximation by myself again.

Wednesday Dec 20, 2017 #

5 AM

Running intervals 1:10:25 14.49 km (4:52 / km) +237m 4:30 / km
ahr:137 max:162 shoes: Brooks Glycerin 14 Black

I had thought I would do the 2k sand loop today but on my way out I decided I would rather do the 5/8 surge course again but run it more like the 7/8-3/8 session so more hard efforts and jog recoveries rather than a tempo with a slight push and ease off. Didn't feel great on the warm up but as soon as I started the efforts it felt distinctly different from last week. Much easier to get the heart rate up and felt much more efficient, including on the jog recoveries. Overall time was 39:30 which I think is my fastest for a couple of years.
Met up with the Rosalie group as I crossed Thomas at the end so joined them for the last little bit around Rosalie Park.

Tuesday Dec 19, 2017 #

6 AM

Running 1:09:24 12.51 km (5:33 / km) +150m 5:14 / km
ahr:121 max:149 shoes: Brooks Glycerin 14 Black

Set out for a lonely jog around KP but ended up being quite a social run. Found Helen as I entered KP and she had either missed her group or nobody else had turned up so she was happy to run with me instead. Did a lap around the park with Helen, staying on the concrete paths because she rolled her ankle recently, then headed to the ovals to see if Rachel had finished her intervals. Rachel had one effort left so I joined in, giving myself a bit of a head start. Rachel then spotted Kate Gregory running past so I headed over to catch up with her for a bit as I haven't seen her for ages and wanted to find out how her heart problems were going. Didn't stay with her too long as she was going pretty fast trying to keep up with her son who was on his bike. She has had a few problems recently and is having to think about getting an implanted defibrillator.
I wasn't feeling great to begin with but was feeling pretty good after running with Helen for a while and continued to feel good running a bit faster with Rachel and then Kate.

Monday Dec 18, 2017 #

6 AM

Running 37:32 5.64 km (6:40 / km) +60m 6:19 / km
ahr:112 max:157 shoes: Brooks Glycerin 14 Blue

Easy run with Rachel with a few drills and strides at the end.

Sunday Dec 17, 2017 #

6 AM

Running long 1:30:09 14.39 km (6:16 / km) +247m 5:46 / km
ahr:115 max:128 shoes: Brooks Glycerin 14 Black

Long slow run around KP with Rachel. So much easier than doing it by myself, partly because she makes me go slower but mostly because the time passes faster with someone to talk to. Mostly talking about how little gratitude Liam has for our efforts to help him with his tennis.

3 PM

Tennis 45:00 [1]

Another little hit with Liam, partly to prepare for the possibility of playing in gusty winds tomorrow. Much happier session today despite the difficult conditions. I think he is now feeling reasonably ready to take his first step back into competition tomorrow.

Saturday Dec 16, 2017 #

6 AM

Running intervals 1:01:05 11.95 km (5:07 / km) +100m 4:54 / km
ahr:133 max:157 shoes: Brooks Glycerin 14 Black

5x820m efforts with 530m jog recovery around the same loop as last week. Went for a longer jog recovery in the hope that it will leave me feeling a bit fresher for the long run tomorrow and make the whole week feel more sustainable.

10 AM

Tennis 1:30:00 [1]

Tried to arrange for Zak or Nic to have a hit with Liam but didn't get any response so had to resort to doing it myself. Liam still getting really frustrated with his lack of consistency as he returns from his knee injury.

Friday Dec 15, 2017 #

6 AM

Running 52:31 8.29 km (6:20 / km) +126m 5:53 / km
ahr:117 max:133 shoes: Brooks Glycerin 14 Black

Slow run around KP with a few drills and strides on the oval at the end. Feeling pretty tight around the hips and generally tired.

Thursday Dec 14, 2017 #

6 AM

Gym 45:00 [3]

Tried to do something similar to my usual pump class by myself. More successful than I have been in the past I think.

Wednesday Dec 13, 2017 #

5 AM

Running tempo 1:13:58 14.42 km (5:08 / km) +231m 4:45 / km
ahr:132 max:152 shoes: Brooks Glycerin 14 Black

GA's 5/8 surges. I had always intended to take this easier than last time with a target time around 43 in mind but the way I was feeling this morning I thought even that might be a problem. Probably didn't get enough sleep, I had been lying awake a while thinking I probably should get up but I feel too tired, then eventually looked at the clock and saw it was 3:59 so stopped trying to convince myself to get up. Didn't sleep much after that anyway and still felt tired when I finally got up around 5:30.
Legs felt pretty dead throughout and barely got the heart rate into zone 4 for most of the session but I did get around in 42:15 which is better than it felt so not all bad.
Saw a magpie rolling in a 5-10cm deep puddle as I ran past the lake.

Tuesday Dec 12, 2017 #

6 AM

Running 1:03:41 10.56 km (6:02 / km) +168m 5:35 / km
ahr:117 max:137 shoes: Brooks Glycerin 14 Black

Easy run around KP, starting with Rachel. Never felt good on this run, nothing really bad but a bit tired, stiff and sore in various places. Don't feel I have been coping very well with training recently so I'm going to try switching back to a Wednesday tempo and Saturday intervals by myself rather than doing the BYL intervals on Tuesday mornings.

Monday Dec 11, 2017 #

7 AM

Running 32:27 5.02 km (6:28 / km) +60m 6:06 / km
ahr:113 max:141 shoes: Brooks Glycerin 14 Blue

Little jog in KP with Rachel plus a few gentle drills and strides at the end. Left heel a bit sore early but better by the end.

Sunday Dec 10, 2017 #

6 AM

Running long 1:30:02 15.68 km (5:44 / km) +195m 5:24 / km
ahr:121 max:155 shoes: Brooks Glycerin 14 Black

Short loop through UWA then a bigger loop around KP. Was tempted to call this easy but it never really felt easy, just long and slow. Did have a short faster section near the end when I decided to have a go at a Strava segment. I got 8th on this segment yesterday and saw that the record was only 6 second faster than my 61 second tempo effort so thought it would be an easy target. Put in a bit more of a sprint today but was still a little surprised to beat it by so much with a 43 at under 3min/km.

Saturday Dec 9, 2017 #

7 AM

Running tempo 1:05:54 12.89 km (5:07 / km) +106m 4:55 / km
ahr:134 max:159 shoes: Brooks Glycerin 14 Black

Warm up with Rachel until her back got too sore, then a bit extra with a few gentle uphill strides to finish. Session was 3x8min tempo with 3min jog recovery around a flattish loop between May and Lovekin just South of the broadwalk, about half concrete and half sand. Changed directions between reps by turning up the bitumen path through the middle on the recovery. Pretty happy with this session, paces of 4:17, 4:06 and 4:11 for the 3 efforts.

Friday Dec 8, 2017 #

6 AM

Running 53:28 9.09 km (5:53 / km) +151m 5:26 / km
ahr:122 max:139 shoes: Brooks Glycerin 14 Black

Easy run around KP. Felt a bit stiff and sore but quite easy and light on my feet. Heading up the sand track off Lovekin I heard some branches breaking and saw something flashing through the bushes heading away from the track so was looking to my right as I ran past and saw the bare buttocks of a guy bending over to put some pants on. This coincided with the sudden jump in heart rate at about the 2.5km point.

Thursday Dec 7, 2017 #

6 AM

Gym 45:00 [3]

Pump with CC. Last session for this year, should try to keep doing something by myself but I'm not sure I will.

Wednesday Dec 6, 2017 #

5 AM

Running 1:02:51 11.15 km (5:38 / km) +76m 5:27 / km
ahr:120 max:137 shoes: Brooks Glycerin 14 Black

Feeling a bit sore around the left heel from intervals yesterday and wanted to get to work early so I did a slow run around the river by myself rather than waiting around until 6am to get dropped by the Rosalie group. Didn't feel too bad right at the start and was pushing a little bit to try to warm up faster but by the time I got down to the river I was realising that it felt better to slow it down and stay on the grass, so I did. Extended my usual river loop around Beaton Park to check the progress on the new playground. Crossed paths with the Rosalie group on my way back into KP near the end.

Tuesday Dec 5, 2017 #

5 AM

Running intervals 1:07:00 12.39 km (5:24 / km) +40m 5:19 / km
ahr:132 max:162 shoes: Brooks Glycerin 14 Black

BYL intervals. Session was supposed to be 12x500 flat out on about a 3 minute cycle. I didn't want to go flat out so chose to stick with the same guys I started with and then ran away from last week. Sat at the back for the first few but they started to slow so I went to the front to keep my times consistent. The others in my group stopped after 8 so I did a couple by myself and then stopped at 10 because I felt I might be starting to tighten up a bit. I'm sure I could have finished the 12 but I'm trying to avoid pushing things too hard. I asked one of the other guys how fast he usually races and he said 21-22 minutes for 5k so I'm not surprised he was slowing and quitting after 8.

Sunday Dec 3, 2017 #

5 AM

Running 1:30:01 14.37 km (6:16 / km) +216m 5:50 / km
ahr:115 max:137

Saturday Dec 2, 2017 #

6 AM

Running tempo 1:11:08 14.34 km (4:58 / km) +224m 4:36 / km
ahr:140 max:168 shoes: Brooks Glycerin 14 Black

GA's 5/8 surges. Fastest time in a while despite the sand tracks bring a lot softer than the last time I ran it but I did feel as though I probably pushed it a bit harder than I should have. Had a dog chase me for a while near the top of the long sand hill. The dog ran down the track to attack me, didn't stop when I went past the owner and kept going until I passed another group of dog walkers a couple of hundred metres later. Pretty annoying as it kept scratching my leg every few seconds. Met the same dog going the other way in the last effort but this time I stopped for a second as I went past the owner so she could stop it.

Friday Dec 1, 2017 #

6 AM

Running 50:08 9.22 km (5:26 / km) +140m 5:03 / km
ahr:127 max:138 shoes: Brooks Glycerin 14 Blue

Easy run in KP, mostly on soft surfaces. Struggled a little with getting out the door but didn't feel too bad when I got out there.

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