Training Log Archive: Craig

About 2k warm up and 1k warm down for the Matilda Bay 10k.

Matilda Bay 10k with the pram. Trying to use the bike computer on the pram to run a consistent 14km/h to pace Rachel to 43 minutes. Pretty big field and I was off to the side trying to spot Rachel in the crowd when the gun went. Managed to weave my way through the field and find Rachel more easily than I expected and the average speed was spot on 14km/h when I caught her so it wasn't a problem. Could see Sarah about 100m ahead after about 2k and we had closed to about 50m by the 5k mark but we never caught her and she started to pull away from me about the time Rachel started to drop off while I kept my steady 14km/h. Had to push the last km a bit to make up for the discrepancy between my measurement and theirs. By the end I was feeling as though it would be easier to go hard and run 16km/h than try to keep it steady at 14.
Splits according to my GPS with average HR
4:19 151
4:14 157
4:16 160
4:16 160
4:20 160
4:18 158
4:16 157
4:17 158
4:16 157
4:07 161
0:13 164 (65m from the GPS 10k to the actual finish)

Late morning run on the treadmill while Rachel was out shopping and Liam sleeping. Spent the morning just sitting around thinking about calling the doctor but decided it would be a waste of time and money and then couldn't resist doing something.
Warmed up then spent a while trying to find what speed I could hold a consistent 130bpm which was 12.6km/h. I think I was doing 12.4 at a touch over 130 a couple of weeks ago so 12.6 was pretty good. Then did 3km at 14km/h because that is what Rachel wants to run tomorrow. 1st km at 0% with hr around 137, 2nd at 1% and hr 145, 3rd at 2% with hr 150. Overall felt pretty good so kind of glad I didn't go to the doctor. A little tenderness on the left heel in the first couple of minutes and right achilles a little stiff at times but both as good as they have been for a long time.

Metro Series at Lake Monger. Ran the medium course on my own because Rachel was resting up for the 10k tomorrow. Pretty boring course with an annoying walking section in the middle which felt really stupid and affected the results significantly because heaps of people ran anyway and everyone was close because the route choice was so limited. Felt a lot easier than the heart rate suggests and I never thought about either achilles at all.

6,4,3,2,1 min intervals with 2min jog recovery. Supposed to be intensity 5 but couldn't get anywhere near that - no energy.
effort / recovery (metres)
1080 / 243
748 / 274
574 / 355
475 / 414
257
Might have to go see a doctor, maybe the swollen lymph nodes I've had for the last week have something to do with it.

Warm up/down and recoveries. Warm down was probably faster than the efforts, warm up a little slower and recoveries barely more than a walk. Left heel a little sore, right achilles pretty good.

Spent 15 minutes on the skiing machine at the physio. I must have been doing something wrong because I wasn't feeling anything in the muscles it was supposed to be working and Rob said it should only take 5 minutes.
Jazz was checking her attackpoint log while I was in there but I don't think she recognised me. Not surprising since I've only spoken to her once and that was several months ago. Probably should have introduced myself really.

Attempted warm up for an interval session but after 58 minutes I was back at my car without ever managing to break out of my stiff tired shuffle. Right achilles was a little sore most of the time but the left was good.

Usual lap of KP with Ivan and Ben. Pretty warm, stopped for a drink twice. A few twinges from the right achilles in the second half but otherwise both pretty good.

Long easy run with Rachel. Ran the gauntlet out to Mundaring Weir Rd then back along the railway trail. Both feeling tired so the first half was very slow but the pace picked up once we got onto the railway trail. Right achilles was fine despite feeling sore when I got out of bed. I did massage it for a while before starting so maybe that helped. Left heel was good until half way then got a little bit sore but not too bad.

Nice easy ride to work with a strong tailwind.

Not so easy going home. Wind still blowing the same way. Knew I was in trouble when my speed was dropping below 16km/h on the flat with 6km to go to the start of the hill.

C • Wind 1