Training Log Archive: CraigIn the 7 days ending Mar 9, 2008:
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Sunday Mar 9, 2008 #
Running long 1:46:40 20.32 km (5:15 / km) +420m 4:45 / km
slept:7.6 weight:70.1kg shoes: Adistar Cushion 5b
Long run through John Forrest. Extended out to Eastern boundary of park and up to fence line but it wasn't any further than last week as the paths are more direct so I cut back across towards Hovea falls on the way back down to the tavern and then did a loop through the singletrack at the end of our street to get it over 20km. Felt ok on the flat and downhill but lacked strength on the uphills. Getting a little tired and sore towards the end so I picked up the pace a bit in the last couple of km. Felt quite strong running about 4:15/km up the railway and the last 300m down Casino Rd felt pretty cruisy at 3:50/km. A little sore under/behind left ankle at the end.
Saturday Mar 8, 2008 #
Event: NOL event 1 & 2
Running tempo (treadmill) 43:28 10.0 km (4:21 / km)
shoes: Adistar Cushion 5b
Did a tempo run on the treadmill at Club Sierra while Rachel ran outside. Someone had to stay in the gym since Liam was in the creche and I was keen to do some flat stuff before the bridges.
4k warm up mostly at 12km/h, a little slower at the start and a bit faster at the end.
5k tempo starting at 15km/h and increasing by 0.5 every km so 1km each at 15, 15.5, 16, 16.5, 17. Only 17km/h was obviously above 10k pace but I could have kept it up for a while. Total time for the 5km was 18:48.
1k warm down at 12km/h.
No problem with my right glute today, in fact no problems at all apart from nearly drowning in my own sweat.
4k warm up mostly at 12km/h, a little slower at the start and a bit faster at the end.
5k tempo starting at 15km/h and increasing by 0.5 every km so 1km each at 15, 15.5, 16, 16.5, 17. Only 17km/h was obviously above 10k pace but I could have kept it up for a while. Total time for the 5km was 18:48.
1k warm down at 12km/h.
No problem with my right glute today, in fact no problems at all apart from nearly drowning in my own sweat.
Gym 20:00 [0]
Abbreviated weights session. Wasn't in the mood for it and I should have brought a change of clothes.
Friday Mar 7, 2008 #
Running 43:35 [2] 7.35 km (5:56 / km) +120m 5:29 / km
shoes: Adistar Cushion 5b
Rehab loop. Very humid again this morning, glad I decided to go without a shirt. Legs felt terrible again which wasn't very surprising. Still tight around right glute and ITB, a bit of tingling all down the right side but pretty mild.
Thursday Mar 6, 2008 #
Running hills 1:06:53 [3] 10.41 km (6:25 / km) +350m 5:30 / km
slept:7.9 weight:69.8kg shoes: Adistar Cushion 5b
O'Connor Rd hills. Horrible conditions, very humid, almost started raining a couple of times but unfortunately never got going. Almost gave up and jogged home after struggling to make it up the hill at the end of the warm up. Decided I would do at least one hill before making a decision and it felt quite therapeutic (I took it pretty easy) so I decided to keep going but skip the sprints. Ended up doing 9 hills and pushed the last couple a bit harder including a sprint off the top of the last.
Wednesday Mar 5, 2008 #
Running 52:26 9.9 km (5:18 / km) +160m 4:54 / km
shoes: Adistar Cushion 5b
10k loop. Quite warm this morning. Right glute a bit tight again but not as bad as Sunday.
Tuesday Mar 4, 2008 #
Running intervals 1:00:37 12.83 km (4:43 / km) +150m 4:28 / km
shoes: Adistar Cushion 5b
Warm up from Club Sierra down railway and through Strettle reserve. Started with Rachel but went ahead after a couple of km. 3x2k with 1k recovery, first one on the bitumen on Strettle Rd and Phillips Rd then one out and one back on the railway from just East of Coppin Rd through Mundaring and back.
Warm up 22:34 (6:20,5:40,5:18,5:16) hr (118,130,128,137)
2k 7:29 (3:41,3:48) hr (150,157) max 161, 1k jog 5:29 (140)
2k 7:32 (3:45,3:47) hr (154,161) max 162, 1k jog 5:31 (141)
2k 7:25 (3:48,3:37) hr (156,164) max 168, .83k jog 4:37 (146)
Felt tired and slow. Effort felt like around 3k-5k pace but speed felt more like 10k-half marathon pace. Pretty hot with not much shade, didn't start until after 9am.
Warm up 22:34 (6:20,5:40,5:18,5:16) hr (118,130,128,137)
2k 7:29 (3:41,3:48) hr (150,157) max 161, 1k jog 5:29 (140)
2k 7:32 (3:45,3:47) hr (154,161) max 162, 1k jog 5:31 (141)
2k 7:25 (3:48,3:37) hr (156,164) max 168, .83k jog 4:37 (146)
Felt tired and slow. Effort felt like around 3k-5k pace but speed felt more like 10k-half marathon pace. Pretty hot with not much shade, didn't start until after 9am.
Gym 30:00 [0]
Usual weights at Club Sierra. Bumped into Kirsten Miller and spent quite a while talking to her so cut a few exercises a bit short to make sure I was finished before Rachel got back from shopping (didn't want the icecream to melt).
Monday Mar 3, 2008 #
Running 37:58 7.35 km (5:10 / km) +120m 4:47 / km
slept:7.1 weight:70.1kg shoes: Adistar Cushion 5b
Rehab loop. Right glute still tight despite a bit of massage and stretching before starting. Otherwise felt reasonably good.