Training Log Archive: Craig

Shortened Darlington Winery loop with Rachel. Cut through the Glen Forrest superblock and Allpike Rd on the way out and came back up Glen Forrest Drive. A bit tired early but started to feel good about half way through. Hot.

10k loop fenceline variation with 20min of tempo a little slower than 10k pace from Charles Rd to Moola Rd. Couldn't get the heart rate up this morning. Took 5 minutes of tempo to get up to 150 and peaked at 158 when I really should be averaging about 165 for that effort. It didn't feel as though the pace was too bad so I don't really know what the problem was. Sinus infection worse today causing my top left teeth to ache. Medial side of left heel/ankle a bit sore at times towards the end.

Mentally scarred by yesterday's heart problems. Right achilles and heel a bit sore too.

C • Does it 9

2x4x400 with 1min rest and 3min between sets at the new athletics stadium.
Warm up big lap of the McGillivray ovals plus some drills and strides. Calves a bit tight and felt a bit flat but not too bad.
Tried to be a bit conservative on the first set of 400s due to the much shorter recoveries this time thinking I would push the second set harder if I had anything left. First 3 efforts felt reasonably controlled in 71.05, 70.45, 71.78 but my heart gave out at the end of the 3rd. I tried to do the 4th anyway in case I was just imagining it but the heart failure was obviously affecting me as I struggled home in 75.27. Had a long rest and then tried a couple of 200s at 90% (36.11, 34.18) but my heart was obviously still playing up and I decided it would be prudent to give up at this point. Disappointing.

Easy lap of KP with Ben plus a loop through UWA to make it up to an hour. Felt good at the start but my calves tightened up a bit after a while. I suspect they will be very tight after the 400s tomorrow.

4x1600 with 1:30 rest, all at 3:30/km except the last 800 of the last rep at 3:20/km.
I spent half an hour on the phone yesterday telling Cam how crap I have been feeling recently hoping he would make my training a bit easier but the only concession he made was to swap Tuesday and Thursday sessions this week. It is probably a good thing he wouldn't listen to me because I felt great today. I thought this was going to be a tough session but 3:30/km felt really easy and I even went a bit too fast on the final 800m running 3:16/km instead of 3:20. Felt really good at the start of the warm down too but I was starting to stiffen up a bit by the time I got home.
This session has done a lot to restore my confidence in the training plan. I'll probably struggle with the 400s on Thursday now but it will be easier to accept having had a good day today. I was definitely feeling in PB shape today and I still feel there is a lot of room to improve.
http://connect.garmin.com/splits/20559322

C • How do you 3

Easy run from home in the morning. A bit stiff and sore for the first 5 minutes but not bad after that.