Training Log Archive: CraigIn the 7 days ending Dec 7, 2008:
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Sunday Dec 7, 2008 #
Running long 2:41:18 27.12 km (5:57 / km) +700m 5:16 / km
shoes: Adistar Cushion 6 red
Darlington Winery loop with Rachel to bottom of powerline where I went up the powerline and onto the 10k loop while Rachel went home via Morrell Rd. Pace was slow early but didn't feel unreasonably slow to me, looped back to Rachel a few times but only about 600m in total. Average pace was 6:37/km to top of powerline after which I had a carboshotz and then pushed fairly hard from 20k to the finish. Was supposed to be doing 28km but I couldn't be bothered trying to find an extra km as the hills on this loop are worth a fair bit extra anyway. Feeling a little tired by the end but not too bad.
C • Wow 1
Saturday Dec 6, 2008 #
Running 1:27:00 [2] * 14.7 km (5:55 / km) +330m 5:19 / km
shoes: Adistar Cushion 6 red
Easy run around Glen Forrest checking the course and map for next week. Didn't expect it to take so long but the map was pretty dodgy in places. Actually took 1:42 but there was 15min of stopped time trying to work out how I had managed to map things so poorly. Felt quite good apart from the shame.
Orienteering race 39:41 [4] * 8.66 km (4:35 / km) +90m 4:21 / km
shoes: Nike Free 7.0
Metro Series Woodvale. Saw Oscar, Ricky and Ben all lined up ready to head East and decided I didn't want to be a part of that so headed West out of the start. Had a lot of trouble working out a sensible route but enjoyed cruising along at a nice comfortable pace without any pressure and actually felt quite good. Thought my route ended up being ok and was somewhat relieved to come in first but then a little disturbed to see Oscar come in only 17 seconds behind having done very similar to the reverse of my route. He will beat me soon if I'm not careful.
Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +20m 5:14 / km
shoes: Nike Free 7.0
Short warm up and a few short runs from the car to collect controls afterwards.
Friday Dec 5, 2008 #
Note
(rest day)
Planned to run but thought I needed sleep more than I needed a run and Rachel needed sleep even more than I did. Thought about running in the evening but decided to save it for the weekend.
Thursday Dec 4, 2008 #
Running 1:16:52 15.4 km (4:59 / km) +250m 4:37 / km
slept:5.8 weight:68.5kg shoes: Adistar Cushion 6 red
Little Possums loop again, same as monday. Didn't feel so good today so had to run a bit faster at times.
Wednesday Dec 3, 2008 #
Running 50:38 10.1 km (5:01 / km) +100m 4:47 / km
shoes: Adistar Cushion 6 red
Lap of KP with Ben (8.7k 43:08) plus a short warm up loop down to the underpass and back via Megalong St while waiting for Ben. Left calf feeling a bit tight before and after but didn't notice it while running.
Tuesday Dec 2, 2008 #
Running long 1:53:37 20.0 km (5:41 / km) +400m 5:10 / km
slept:6.2 weight:68.6kg shoes: Adistar Cushion 6 red
Rehab loop with Rachel and Phil, Glen Forrest super block loop with Rachel, 5k loop alone. Tried to just run with Rachel but she seemed determined to stay a bit behind no matter how slowly I went. Went a bit harder on the last 5k loop and felt ok on the flats but struggled a little on the ups and really could have done with a drink.
Monday Dec 1, 2008 #
Running 1:20:20 15.4 km (5:13 / km) +250m 4:49 / km
slept:5.7 weight:68.9kg shoes: Adistar Cushion 6 red
Little Possums loop. 10k loop with an extra loop around the back of the tip, out to Little Possums, along the fence to Coppin Rd, railway trail to Charles Rd then back to Rehab area. Lower calves feeling stiff and sore on waking but better after moving around for a while and fine running. Tried to take it really slowly but actually felt quite good and found myself speeding up at times particularly after about 45 minutes which seems to be how long it takes me to warm up properly. Maybe I should try a 45 minute warm up instead of 4.5 minutes for my next race.