Training Log Archive: CraigIn the 7 days ending Oct 18, 2009:
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Sunday Oct 18, 2009 #
Running long 1:30:08 [2] 15.6 km (5:47 / km) +350m 5:12 / km
shoes: Brooks Summon
Old school 90min loop but going right to the top of Charles Rd on the way home. Started at 5am and felt much better than yesterday right from the start, even started to feel a bit bouncy by the top of Charles Rd and had to keep putting the brakes on after that. All good apart from the right achilles which continues to niggle.
http://connect.garmin.com/activity/16503193
http://connect.garmin.com/activity/16503193
Saturday Oct 17, 2009 #
Running tempo 59:29 12.0 km (4:57 / km) +200m 4:35 / km
shoes: Brooks Summon
2x15min at 10 mile pace with 2min jog recovery.
Thought I might be starting to cope with the training ok but alas no.
Even worse than my tempo session last week. 10 mile pace should be around 3:45/km or maybe a bit quicker and I managed 4:18/km and 4:09/km for the 2 efforts with the second having a large net downhill.
I know people who race slower than me and do their easy runs faster than those efforts. I would be thinking I was in really bad shape except the session I did on Thursday suggests I should be at least close to my PB over 5k.
At least my hammies seem to be coming good, calves are still screwed though.
http://connect.garmin.com/splits/16390656
Thought I might be starting to cope with the training ok but alas no.
Even worse than my tempo session last week. 10 mile pace should be around 3:45/km or maybe a bit quicker and I managed 4:18/km and 4:09/km for the 2 efforts with the second having a large net downhill.
I know people who race slower than me and do their easy runs faster than those efforts. I would be thinking I was in really bad shape except the session I did on Thursday suggests I should be at least close to my PB over 5k.
At least my hammies seem to be coming good, calves are still screwed though.
http://connect.garmin.com/splits/16390656
Friday Oct 16, 2009 #
Running 29:44 [2] 5.0 km (5:57 / km) +80m 5:30 / km
shoes: Brooks Summon
easy 5k loop.
Thursday Oct 15, 2009 #
Running intervals 46:57 9.96 km (4:43 / km) +120m 4:27 / km
shoes: Adizero Ace
8x400m with 200m float on the oval at about 6am.
Supposed to be about 5k pace on the efforts and close to 10k pace on the floats. Thought this was going to be really tough but I actually felt reasonably good and quite enjoyed it. Efforts all around 1:24-1:25 and floats 46-47 so pretty close to target pace without ever looking at the gps. All up 4.6km in 16:45 which is pretty close to the pace of my last 5k race so have to be pretty happy with that considering it was quite windy and the track isn't super fast.
Tried some different routes to and from the oval but the magpie still found me on the way home.
http://connect.garmin.com/splits/16355635
Supposed to be about 5k pace on the efforts and close to 10k pace on the floats. Thought this was going to be really tough but I actually felt reasonably good and quite enjoyed it. Efforts all around 1:24-1:25 and floats 46-47 so pretty close to target pace without ever looking at the gps. All up 4.6km in 16:45 which is pretty close to the pace of my last 5k race so have to be pretty happy with that considering it was quite windy and the track isn't super fast.
Tried some different routes to and from the oval but the magpie still found me on the way home.
http://connect.garmin.com/splits/16355635
Wednesday Oct 14, 2009 #
Running long 1:01:45 [2] 9.7 km (6:22 / km) +140m 5:56 / km
shoes: Brooks Summon
60 min easy but it felt like an eternity. Tired, so very tired. Had to cut the 10k loop short by coming back along the fenceline but was still a bit long. Moving slightly better by the end but still took 5:20 for the all downhill final km. Combination of hard intervals, hours of gardening and lack of sleep due to a toothache maybe. Left hip still a bit tight but better than yesterday, right achilles not bad at all.
Tuesday Oct 13, 2009 #
Running intervals 53:29 10.9 km (4:54 / km) +80m 4:44 / km
slept:6.5 weight:69kg shoes: Adizero Ace
5x1k in 3:30 with 90 second walk recovery at the oval.
Left hip and right achilles a bit stiff on the warm up but ok on the intervals. Hip a bit stiff again on the warm down but achilles ok.
I know I tend to start a bit slow so deliberately pushed the first lap pretty hard but it was still only 3:35/km and then worked it down to 3:31 by the end of 1k. Took it a little easier on the second effort and was 3:19/km after one lap and then drifted out to 3:26/km. The rest were all a fairly even paced 3:28.
http://connect.garmin.com/splits/16041845
Left hip and right achilles a bit stiff on the warm up but ok on the intervals. Hip a bit stiff again on the warm down but achilles ok.
I know I tend to start a bit slow so deliberately pushed the first lap pretty hard but it was still only 3:35/km and then worked it down to 3:31 by the end of 1k. Took it a little easier on the second effort and was 3:19/km after one lap and then drifted out to 3:26/km. The rest were all a fairly even paced 3:28.
http://connect.garmin.com/splits/16041845
Monday Oct 12, 2009 #
Running 54:29 [2] 9.5 km (5:44 / km) +100m 5:27 / km
shoes: Brooks Summon
Lap of KP with Ivan plus some drills and strides. Still feeling very tight, mostly the left ITB this time.