Training Log Archive: CraigIn the 7 days ending Mar 14, 2009:
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Saturday Mar 14, 2009 #
Orienteering race 18:47 *** 4.07 km (4:37 / km)
spiked:22/25c shoes: Nike Free 7.0
Nav Dash at Guildford Grammar. Ok through the first 6 controls but not reading the map well enough to be able to run really hard. Got going a bit faster through the easy legs in the middle but stuffed up in the harder stuff at the West end. A bit sloppy on 14 and 15, started to navigate to 19 from 15 but corrected before losing much, made a bad decision to change my route as I passed Eoin on the way to 18 and got stuck on an unmapped level of the building near 14 losing about 20 seconds then lost another 20 seconds on 19 not seeing the stairs going down because I was only looking up. Went from 20 seconds ahead of Sten at 17 to 20 seconds behind at 19 and then held the gap to the finish to end up 3rd a mile behind Lukas and 6 seconds ahead of Steve. Not my best effort but a fairly typical sprint for me.
Running warm up/down 32:29 5.94 km (5:28 / km)
shoes: Nike Free 7.0
Warm up 4.78km with a few strides and a bit of tempo. Warm down 1.16km jog.
Friday Mar 13, 2009 #
Running 52:59 9.9 km (5:21 / km) +160m 4:57 / km
shoes: Adistar Ride
10k loop staring at 6:17am so first half in the dark. You don't realise how rough the tracks are around here until you try to run them in the dark. Moonlight was good but still couldn't see a thing in the shadows so lots of tripping and stumbling early on, particularly the first km. Felt reasonably good, a bit tired but moving freely. Ran a fairly solid pace in the second half once it got light enough to see. Passed a group of 3 runners near the rehab area.
Thursday Mar 12, 2009 #
Running hills 1:02:01 12.07 km (5:08 / km) +250m 4:39 / km
shoes: Adizero Tempo
Spent about an hour lying in bed trying to talk myself into it before I finally got out there just as it was getting light a bit before 7am. Very slow warm up still thinking about skipping the hills and just doing an easy run but once I got into it I felt ok and even felt pretty good by the end.
Did 3 x 1.5km up the bitumen on Moola Rd from the South end to the top of the hill. Nice hill, 35m climb in the first 350m then only another 30m in the next 1.15km. Tried to work on extending the leg at push off and keeping the hips level rather than going fast up the steep bit then gradually accelerate on the flatter bit.
7:12 (2:11 to 350m),
6:54 (2:09),
6:40 (2:10)
Feeling pretty good on the last one, middle section almost felt downhill.
Recoveries were around 7:30 with a couple of stride outs on the flatter sections.
Feeling good on the warm down.
Did 3 x 1.5km up the bitumen on Moola Rd from the South end to the top of the hill. Nice hill, 35m climb in the first 350m then only another 30m in the next 1.15km. Tried to work on extending the leg at push off and keeping the hips level rather than going fast up the steep bit then gradually accelerate on the flatter bit.
7:12 (2:11 to 350m),
6:54 (2:09),
6:40 (2:10)
Feeling pretty good on the last one, middle section almost felt downhill.
Recoveries were around 7:30 with a couple of stride outs on the flatter sections.
Feeling good on the warm down.
Wednesday Mar 11, 2009 #
Running 52:11 [2] 9.1 km (5:44 / km) +100m 5:26 / km
shoes: Adistar Ride
Slow lap of KP alone. Started out reasonably quick for the first 200m but thought I'd better slow down and then quickly started to feel very stiff (particularly the quads) so kept getting slower.
Tuesday Mar 10, 2009 #
Running 1:21:00 14.8 km (5:28 / km) +250m 5:03 / km
slept:6.1 weight:69.1kg shoes: Adizero Tempo
Easy run out to Martin Rd with Rachel, did a few strides on Martin Rd while Rachel did some stretching then steady run a bit below tempo pace out to Little Possums and back to near Moola Rd where I caught up to Rachel again and jogged home. A bit tired but some promising signs.
Monday Mar 9, 2009 #
Running 57:21 10.9 km (5:16 / km) +120m 4:59 / km
shoes: Adistar Ride
Ivan forgot his shoes so I decided to run from my car out through the cemetery and Mt Claremont to Stephenson Ave, around to CSIRO and home via Brockway, Lemnos, Shenton bushland, bus bridge, cemetery. A bit tired early on but not too bad and nothing sore except around both sides just above the pelvis, I guess from trying to balance myself running in terrain yesterday. Just starting to feel as though the recovery jog had done it's job when a cyclist spoiled everything by going past me at the bottom of the hill on Lemnos. Felt good while trying to make the repass look effortless but started to suffer a bit after turning off into Shenton bushland and never fully recovered.
Sunday Mar 8, 2009 #
Orienteering 1:59:20 *** 18.3 km (6:31 / km) +450m 5:48 / km
shoes: Adidas Swoop II
First run in the bush since Aus champs. Ran some tracks and some in terrain with Rachel for about 40 minutes warming up then out to the start of the exercises. A bit of contouring practice then a mass start race with lucky luke, there were a few other starters but I didn't see anyone else after the first control. Happy with how this went, felt fairly comfortable with the map and had no problems keeping up with Luke until he made a mistake. He seemed to catch up from the first mistake pretty quickly but then made another one a bit too close to the finish so I had a comfortable victory in the end. Did another loop of about half an hour after finishing with a bit of track running.
Running 30:40 [3] 6.3 km (4:52 / km) +80m 4:35 / km
shoes: Adistar Ride
Right achilles was starting to feel a bit hot so I stopped at the car to change shoes and then did the final half hour as a couple of out and backs on the flatter tracks. Felt pretty good to begin with so ran this pretty solidly but started to tire a bit in the last 10 minutes. Early on this loop I was thinking I felt like I could run faster now than I did in the sprint yesterday.
Good confidence building run to finish another record week.
Good confidence building run to finish another record week.