Training Log Archive: CraigIn the 7 days ending Nov 11, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Nov 11, 2007 #
Running 55:10 [2] 9.08 km (6:05 / km) +250m 5:20 / km
shoes: Adistar Cushion 5a
Easy run through JFNP with Rachel, Erin and Ken from Taaffe Rd.
Saturday Nov 10, 2007 #
Running 45:12 8.45 km (5:21 / km) +110m 5:01 / km
shoes: Adistar Cushion 5a
Easy run out through start of old 10k time trial loop then left up towards the powerline from the top of the slide. Stopped to to 5x150m fast on a slightly downhill bit of Moola Rd on the way back. A bit stiff and sore around both heels/achilles this morning. Cycling must be bad for you.
Gym 30:00 [0]
Usual weights at Club Sierra.
Friday Nov 9, 2007 #
Cycling 1:27:45 [2] 38.85 km (26.6 kph)
Ride to work. A bit cool going down the hill but not too bad, better than it has been previously. South Easterly seemed to have more South in it than usual particularly after the narrows. Promised myself a pizza for lunch as a reward for riding all the way. It was good.
Cycling 1:28:40 38.8 km (26.3 kph) +350m
Ride home. Tailwind stayed with me almost all the way home. Learnt from my mistake last week and made sure I had plenty of snakes in my pocket today. Struggled the same as always on Leithdale but felt much better at the top of Ryecroft than last week. Had enough energy left to "sprint" up Bailey Rd at 18km/h.
Thursday Nov 8, 2007 #
Running tempo 45:54 9.87 km (4:39 / km) +160m 4:18 / km
ahr:141 max:151 shoes: Adistar Cushion 5a
10k loop @ 145 starting at 6:15am. Felt good again this morning so the pace was a bit quicker than usual from the start. Seemed to be working a bit harder than normal for the same heart rate at times, maybe because of the early start. Still a bit of soreness in the right achilles and occasionally the left heel but not very bad.
Wednesday Nov 7, 2007 #
Running 37:56 [2] 7.35 km (5:10 / km) +120m 4:46 / km
shoes: Adistar Cushion 5a
Couldn't face running around KP on my own at 4pm (real time) again so decided to do the rehab loop early and work a bit later. Pretty happy with the decision as it was really nice out there this morning, cool and still. Felt good apart from the right achilles being a bit sore for the first 5 or 10 minutes and a bit stiff after that.
Tuesday Nov 6, 2007 #
Running tempo 55:38 10.6 km (5:15 / km) +180m 4:50 / km
ahr:140 max:155 shoes: Adistar Cushion 5a
Ran from Club Sierra down Coppin Rd, across to end of Martin Rd and around firebreak. Rachel turned off after about 19 minutes and took the shorter route back up to Coolgardie Rd. I started a bit of a tempo effort from there down through the gauntlet and up the powerline to the railway trail. Originally planned to keep the hr at 145 but it is almost all uphill and I kept going over 150 so I ended up just aiming to keep it around 150. Right achilles area a little stiff, otherwise feeling pretty reasonable.
Gym 30:00 [0]
Weights.
Monday Nov 5, 2007 #
Running 41:07 [2] 7.35 km (5:36 / km) +120m 5:10 / km
slept:7.8 weight:70.8kg shoes: Adistar Cushion 5a
Thinking of just cycling on Fridays from now on so did an easy run around the rehab loop. I think one day a week of cycling is as much as I can stand to do long term so may try to do the full ride each Friday to make it worthwhile. Usual niggles back this morning but not too bad. Felt pretty good, particularly on the downhills. Need to go on a diet.