Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 1, 2009:

activity

time

miles

load

Running

5:14:03

37.64

(8:21)

60.57

(5:11)

780

102.4

Total

5:14:03

37.64

(8:21)

60.57

(5:11)

780

102.4

averages - sleep:6.8 weight:69.8kg

1:24

0:00

» now

Sunday Mar 1, 2009 #

Event: Swan Twilight

Running race 18:25 [5] 5.0 km (3:41 / km) +40m 3:32 / km
ahr:167 max:173 shoes: Adizero Tempo

Swan twilight 5k from the WAMC clubrooms over the bridge to East Perth and back. Pretty dismal performance. I could make all sorts of excuses but actually felt reasonably good and thought I ran the best race I could on the day. Just not ready to run a fast 5k right now. Reminds me of the Matilda Bay 10k last year.
Splits from GPS after editing to try to fix up the errors around the bridge
time (hr ave/hr max)
3:33 (159/169)
3:36 (168/169)
3:48 (167/169)
3:39 (170/173)
3:33 (172/173)
0:13 (172/173)

Running warm up/down 16:54 3.22 km (5:15 / km) +10m 5:10 / km
ahr:134 max:158 shoes: Adizero Tempo

Warm up for Swan twilight 5k. Heart rate seemed very high for the easy part.

Saturday Feb 28, 2009 #

Running 20:00 [2] 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Adistar Ride

Putting out controls for KP metro series.

Friday Feb 27, 2009 #

Running 41:13 [2] 7.35 km (5:36 / km) +120m 5:11 / km
ahr:128 max:137 slept:7.2 weight:69.5kg shoes: Adizero Tempo

Not much sleep again, this time it was Rachel throwing up all night. Just an easy rehab loop this morning with the hrm to make sure it was easy. Stomach not feeling the best but nothing too bad and legs felt pretty good.

Thursday Feb 26, 2009 #

Note
(rest day)

Liam's hourly vomiting in his bed between midnight and 5am meant hill repeats at 6am didn't seem all that appealing.
Getting up to go to work still didn't seem appealing at 8:30 either. Then I remembered the map for Saturday still wasn't ready to be printed.

Wednesday Feb 25, 2009 #

Running 59:35 [3] 12.0 km (4:58 / km) +110m 4:45 / km
shoes: Adistar Ride

Ben couldn't make it tonight and I'm a bit sick of KP so I decided to head around the river for a change. Through UWA to Pelican Pt then around past Tewarri, up the stairs, past Pt Resolution to the derelict old building at 166 Victoria Ave with a similarly derelict old Camry out the front then back through the streets of Dalkeith and Nedlands past my old primary school and back through the UWA underpasses. Fairly slow to begin with (5k in 27:00) but picked up the pace a bit after going up the stairs to Jutland Parade and felt pretty good the rest of the way.

Tuesday Feb 24, 2009 #

Running 1:24:42 15.4 km (5:30 / km) +280m 5:03 / km
shoes: Adizero Tempo

Intended to do the usual tempo loop out towards Little Possums but Rachel was feeling a little tired so I ended up running the easy long loop with her as a warm up then went down to the railway trail and did a shorter tempo run up the railway trail to Strettle reserve and 2 laps of the 1.05k loop. Did a few strides coming back down the railway trail, in between getting run off the track by trucks towing trailers, and did a bit of springing up Bailey Rd at the end.
Warm up 8.91k 55:19
Tempo 4.24k 18:24 (Strettle laps 4:22, 4:08)
Warm down 2.25k 10:59
Feel as though I am starting to move a bit better, maybe not too far off finding a bit of form.

Monday Feb 23, 2009 #

Running 25:14 [3] 5.0 km (5:03 / km) +80m 4:40 / km
slept:6.5 weight:70.2kg shoes: Nike Free 7.0

Easy 5k loop in the morning. A bit slack getting up so it was reasonably light all the way. Felt quite good so ended up not going quite so easy, even ran bits of the last km (3:41) quite hard.

C • Nav Dash 6

Running 48:00 [3] 9.1 km (5:16 / km) +100m 5:00 / km
shoes: Adistar Ride

Lap of KP with Ivan. A bit tired early but going ok on the climb. Quite warm and very dry.

« Earlier | Later »