Training Log Archive: CraigIn the 7 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Running 1:16:30 [2] 13.28 km (5:46 / km) +230m 5:18 / km
shoes: ASICS Gel Nimbus VII 2
Longish run with Rachel, Erin and Ken from Post's house at Lake Gwelup. Out past Karrinyup Shopping centre, around most of the old Wednesday night Trigg loop and back. Ken turned around at St Mary's, I probably should have but I seemed to get through it ok. Taped the knee and it was ok apart from a very brief period about 2 minutes after starting. Right achilles was sore on and off the whole way but I'm starting to consider that to be normal. Started feeling an urge to run fast in the last 10 minutes but resisted.
Saturday Sep 29, 2007 #
Running 45:29 [1] 7.35 km (6:11 / km) +120m 5:43 / km
shoes: ASICS Gel Nimbus VII 2
Rehab loop, very slow. Knee sore early, right achilles sore at times.
Gym 40:00
Usual weights plus a warm up on the stairmaster and warm down on the treadmill. Something hit me in the calf when a guy stacked it trying to step onto the treadmill next to me without realising the person before him had left it running.
Friday Sep 28, 2007 #
Cycling 56:55 [2] 24.85 km (26.2 kph)
Ride to work from Woodbridge Lakes. Knee a bit sore.
Cycling 50:00 24.8 km (29.8 kph)
Ride home. Switched the bike computer to show average speed half way home and tried to get the average up from 26.7 to 30. Got close but a red light while doing about 40 on Gt Eastern Hwy ended my hopes. Peaked at 29.8 with about 500m to go.
Knee not really sore but not feeling quite right.
Did 200 reps on the ski trainer at the physio today. I think I need to increase the resistance but they haven't fixed the band I broke on Monday.
Knee not really sore but not feeling quite right.
Did 200 reps on the ski trainer at the physio today. I think I need to increase the resistance but they haven't fixed the band I broke on Monday.
Thursday Sep 27, 2007 #
Running tempo 54:44 9.7 km (5:39 / km) +150m 5:14 / km
ahr:125 max:152 shoes: ASICS Gel Nimbus VII
Fenceline 10k. Warm up 4k in 27:55 (yes it really was that slow) then 3x6min tempo (1.24k 135/146, 1.25k 145/151, 1.54k 145/152) with 3min recovery. Felt stiff and tired when I got up (too late to fit in gym) and that didn't change much during the run. Probably shouldn't have bothered trying to do the tempo efforts. Last time I did tempo efforts I had to keep backing off to keep the hr below 160, that wasn't a problem today.
Wednesday Sep 26, 2007 #
Running (treadmill) 30:00 [2] 5.6 km (5:21 / km)
shoes: ASICS Gel Nimbus VII
Easy run on the treadmill. Woke up very late so won't have time to run after work. Physio told me to avoid hils and loose surfaces which is pretty hard to do around here so I'll be trying to run on the treadmill a bit more for the next few weeks. Started with a bit of walking (not counted), slowly worked my way up to 12.5km/h and stayed there for 2nd half. Knee sore early and a bit stiff around achilles, particularly left side. Very difficult to do easy runs on the treadmill, hard sessions are much easier mentally.
Tuesday Sep 25, 2007 #
Running 48:46 [2] 8.55 km (5:42 / km) +160m 5:13 / km
ahr:132 max:142 shoes: ASICS Gel Nimbus VII 2
Easy long loop with Rachel plus a 240m loop back after Rachel's toilet stop. Knee sore for first 10 minutes and a bit stiff around both achilles. Feeling reasonably good by the end.
Gym 30:00 [0]
Monday Sep 24, 2007 #
Note
(rest day)
Did a session on the pro fitter at the physios, 100 times to each side with 2 black and one blue cords. Got a bit of a fright when the washer pulled off one of the resistance cords early on and sent me flying. Managed to stick the landing so pretty happy with that.