Training Log Archive: Craig

Longish run out on the 10k loop then down Atkins Rd, back through the gauntlet, around the firebreak to the end of Martin Rd and back onto the 10k loop to home. Very stiff tired and slow from the start. Sped up a bit but stayed stiff and tired. Feels as though it has been a hard week of training. It has been a long time since I have felt that. Looking forward to trying to start training properly after bridges.

Ran the 5k loop as a warm up in 25:06 then onto the treadmill for 5k at 16.5km/h (18:15) with 1k warm up and 1k warm down at 12km/h. Felt a little hard for the first couple of minutes then just seemed to get easier and easier. After a couple of km it was easy enough that I stopped thinking about running and started watching Harry and his bucket of dinosaurs on the TV Liam was watching in the next room. Felt as though I could have done another 5k at a faster pace if I wanted to so pretty happy with that. Much better than last week.

Rehab loop. Felt good. Some promising signs in the last couple of days. Hope it continues.

O'Connor Rd hills. Did a longer warm up of about 5k out the first part of the old 10k time trial loop. Roughly 3 sets of 3 hills with 2 sprints (one down and one up) on the bitumen between sets. Didn't really keep count and varied where I turned around on the hill depending on how I felt. Felt good at the start of the warm up but felt as though I was running out of energy by the end of it. Started to come good again after a couple of hills. Felt as though I was starting to get the ankle drive going a bit better today, particularly in the second half. Noticed my heels were hitting my butt on the sprints too which hasn't happened before.

C • Heels hitting butt? 2

Easy run around the rehab loop. Legs felt pretty heavy but no soreness which was a bit of a surprise because my calves were quite sore soon after finishing yesterday. No stiffness in the achilles on waking up this morning either which was a nice change.

5x1k at about 3k pace with 1k jog recoveries on the bitumen along Charles Rd and a short distance around the corner into Phillips Rd. Warm up out to Charles Rd and out to Phillips Rd to try to find the flattest 1k stretch. None of it is actually flat but it is all pretty gentle with only the last 200m of Charles Rd being steep enough to really feel it.
Warm up 4.2km 22:45
up 3:37, rec 5:41
down 3:21, rec 5:30
up 3:27, rec 5:51
down 3:17, rec 7:16 (inc toilet stop)
up 3:31
Warm down 3.2km 16:04
Struggled to get going again after the toilet stop during the last recovery but I think I might have struggled on the last one anyway.
Didn't really mean for this to be such a long session but the warm down was a bit longer than usual due to running from home and looking for a flattish stretch of bitumen. Ended up being longer than I was planning for my long run this week.

C • 3,000m 3

Usual weights at Club Sierra.