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Training Log Archive: Craig

In the 7 days ending Nov 26, 2006:

activity # timemileskm+mload
  Running6 5:11:17 34.86(8:56) 56.1(5:33) 50067.9
  Cycling3 4:23:40 68.1(15.5/h) 109.6(24.9/h)54.0
  Total7 9:34:57 102.96(5:35) 165.7(3:28) 500121.9
averages - weight:70.3kg

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Sunday Nov 26, 2006 #

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Brooks Adrenaline GTS 6

Warm up and down for Deepwater Point race. Ran to 1km marker and back before and after race.

Running tempo 32:58 [3] 7.5 km (4:24 / km)
shoes: Brooks Adrenaline GTS 6

WAMC Deepwater Point 7.5km road race. Running with pram trying to pace Rachel to 33:10 which is what we worked out she needed to do to stay on track for a sub 40min 10km in April.
km splits
4:25
4:21 8:46
4:24 13:10
4:17 17:28
4:29 21:57
4:16 26:13
4:27 30:40
2:18 32:58 (500m)
I think we actually ran a bit more evenly than the splits suggest but some of the markers were out by 20-30m.
Was supposed to be a tempo session for me but it felt a bit too easy really. Probably good for me anyway because I haven't been feeling too good recently.

Saturday Nov 25, 2006 #

Running 45:47 [1] 7.3 km (6:16 / km) +100m 5:52 / km
weight:70kg shoes: Brooks Adrenaline GTS 6

Easy run up railway trail with Rachel and Liam (Rachel pushing pram). Thought I would start with Rachel then run ahead and come back a longer way but I never even got to the front. Spent most of the run 5m behind wishing Rachel would slow down.

Friday Nov 24, 2006 #

Running warm up/down 33:30 [2] 5.3 km (6:19 / km)
shoes: Brooks Adrenaline GTS 6

Warm up run to Glen Forrest oval plus one lap to measure the track and 6x50m run throughs. Warm down run home. All with pram except the run throughs.

Running intervals 7:30 [5] 2.4 km (3:07 / km)
shoes: Brooks Adrenaline GTS 6

4x400m + 4x200m with long walk/rest recovery.
Aiming for 77 seconds / 400m
77.6 (2.43)
75.1 (3.10)
76.1 (3.24)
75.6 (2.45)
37.5 (1.43)
37.4 (1.34)
35.6 (1.37)
35.2
Feeling ok on the firm with the wind bits and struggling on the spongy into the wind sections.

Cycling 48:40 [2] 18.4 km (22.7 kph)

Cycling 36:30 [3] 18.2 km (29.9 kph)

Pushed it a bit harder coming home. Tailwind wasn't as helpful as I hoped.

Thursday Nov 23, 2006 #

Cycling 47:50 [2] 18.4 km (23.1 kph)

Bit of a headwind which was good because it would have been hot otherwise.

Cycling 40:40 [2] 18.2 km (26.9 kph)

Strong tailwind. Mostly very easy but did a couple of surges along Francisco (48km/h) and up Frederick (52km/h) to stop cars passing me.

Wednesday Nov 22, 2006 #

Running 45:18 [2] 8.7 km (5:12 / km) +100m 4:55 / km
shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Felt crap, struggled from start to finish.

Tuesday Nov 21, 2006 #

Running long 1:30:56 [2] 14.9 km (6:06 / km) +300m 5:33 / km
weight:70.3kg shoes: Brooks Adrenaline GTS 6

90min loop with Rachel. Started slowly but felt quite good once warmed up. Didn't feel like a long run at all which is good because it isn't really very long. Heel starting to hurt a bit in the last 20 minutes yet again. Must try to get more massage or I'm going to have problems doing 110 minutes next week.

Monday Nov 20, 2006 #

Running (treadmill) 31:18 [2] 6.0 km (5:13 / km)
ahr:125 max:134 weight:70.6kg shoes: ASICS GT2110

Easy run on treadmill. Felt ok, didn't seem to drag on too much this time. Became obese over the weekend.
C • Became obese? did u have a bee... 2

Cycling 48:15 [2] 18.2 km (22.6 kph)

Almost didn't ride because of the weather but it only rained very lightly for about 5 minutes in the middle.

Cycling 41:45 [1] 18.2 km (26.2 kph)

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