Training Log Archive: CraigIn the 7 days ending Oct 11, 2009:
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Sunday Oct 11, 2009 #
Running long 1:30:07 [2] 14.9 km (6:03 / km) +350m 5:25 / km
shoes: Brooks Summon
Out through the gauntlet and back on Atkins Rd and the powerline. Expected it to be warm and sunny but it was actually cold and windy. Still feeling like a bit of a wreck, generally pretty stiff but particularly the left hip, right knee and right calf. Didn't seem to get any worse during the run and actually felt pretty good by the end apart from all the tight spots.
Saturday Oct 10, 2009 #
Running tempo 52:54 11.7 km (4:31 / km) +40m 4:27 / km
ahr:156 max:161 shoes: Brooks Summon
30min at half marathon pace around the river from Burswood out to Maylands golf course and back. Felt stiff and tired again, thought I was maybe pushing a bit too hard but still only managed 4:03/km which is almost 15 seconds/km slower than my last half marathon. Obviously still not fully recovered from last weekend.
Friday Oct 9, 2009 #
Note
(rest day)
Optional 30min easy today. I've been feeling pretty stiff and tired this week so I decided to opt out.
Thursday Oct 8, 2009 #
Running 1:09:16 13.3 km (5:12 / km) +200m 4:51 / km
shoes: Brooks Summon
70 minute run building the pace in the second half. Out to Little Possums via rehab area, along rail trail to Charles then back to rehab and home along fence. Feeling very stiff again early but felt quite good once I started picking up the pace.
First half 6:20/km, second half 4:26/km.
First half 6:20/km, second half 4:26/km.
Wednesday Oct 7, 2009 #
Running 59:18 [2] 9.9 km (5:59 / km) +160m 5:33 / km
shoes: Brooks Summon
Supposed to be 60min easy today. I thought I would start out with the 10k loop and add on what I needed but I was so stiff and tired that the 10k loop took long enough.
Tuesday Oct 6, 2009 #
Running 39:45 [2] 7.35 km (5:24 / km) +120m 5:00 / km
slept:6.0 weight:68.9kg shoes: Brooks Summon
Easy rehab loop. Right kneecap tracking issues for the first minute or two and could feel the bruising but not bothering me. Biggest problem was a stiff tired left quad from the extra workload protecting my right knee over the last couple of days but generally not feeling too bad.
Monday Oct 5, 2009 #
Note
slept:5.2 weight:70.1kg (rest day)