Training Log Archive: CraigIn the 7 days ending Jan 3, 2010:
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Sunday Jan 3, 2010 #
5 AM
Running long 1:30:01 [2] 15.55 km (5:47 / km) +300m 5:17 / km
slept:5.9 weight:70kg shoes: Nike Pegasus Red
Long run through John Forrest. Quite cool at the start and still pretty nice conditions at the end but my legs were feeling heavy again and didn't improve much during the run.
Saturday Jan 2, 2010 #
6 AM
Running tempo 57:31 11.91 km (4:50 / km) +150m 4:32 / km
ahr:140 max:157 slept:7.2 weight:71kg shoes: Nike Pegasus Red
3x8min at half marathon pace, 10k pace, half marathon pace, 2min jog recoveries.
Warm up out to Charles Rd the ran out Charles Rd, railway trail to bottom of hill after Coppin and a little loop in Strettle Reserve on the way back. Gained about 2kg in the last week and it felt as though there was 1kg in each foot, I think I was actually dragging them along the ground at times during the warm up. Not feeling so bad by the end of the warm up but still felt a little sluggish during the efforts. Once again failed to get the heart rate within 10 bpm of where it should be.
Warm up out to Charles Rd the ran out Charles Rd, railway trail to bottom of hill after Coppin and a little loop in Strettle Reserve on the way back. Gained about 2kg in the last week and it felt as though there was 1kg in each foot, I think I was actually dragging them along the ground at times during the warm up. Not feeling so bad by the end of the warm up but still felt a little sluggish during the efforts. Once again failed to get the heart rate within 10 bpm of where it should be.
Friday Jan 1, 2010 #
6 AM
Running 36:29 [2] 5.83 km (6:15 / km) +185m 5:24 / km
shoes: Nike Pegasus Red
Easy run around the Mt Clarence circuit trail plus a bit of bumbling around trying to find my way there and back. Struggled a bit up the first hill but felt quite good after that.
Thursday Dec 31, 2009 #
7 AM
Running intervals 58:11 11.94 km (4:53 / km) +50m 4:46 / km
shoes: Nike Pegasus Red
Standard quarters session, 8x400 (5k pace) with 200 float at the Albany athletics track. Instruction was to finish strong so I started and finished with a float and just timed the full 5k (19:10) to try to reduce the temptation to push the early 400s too hard. Felt quite strong at the end and ran the last couple of 400s in under 84 so I think it worked ok. I suspect my early 400s were slower than Rachel's 400s at 5k pace but at least there is no proof.
Wednesday Dec 30, 2009 #
3 PM
Running 1:00:00 [2] 11.1 km (5:24 / km) +45m 5:18 / km
shoes: Nike Pegasus Red
Couldn't face any hills today so did a lap and a half of Lake Seppings and then explored the firebreaks through the swampy long grass to the NE looking for tiger snakes. Felt ok once warmed up.
Tuesday Dec 29, 2009 #
8 AM
Running intervals 58:09 11.53 km (5:02 / km) +45m 4:57 / km
shoes: Nike Pegasus Red
7x800m in 2:50 (6th in 2:40) with 90s rest.
Couldn't face 2 days of the soft grass on the athletics track so did this session on Golf Links Rd/Emu Point Rd. Bit of a headwind heading out for the first 4 efforts so I let the times drift out a bit (2:50, 2:52, 2:53, 2:54). Much easier to hit the times on the way back but didn't make up the time I lost going out (2:48, 2:40, 2:50). Quite humid.
Couldn't face 2 days of the soft grass on the athletics track so did this session on Golf Links Rd/Emu Point Rd. Bit of a headwind heading out for the first 4 efforts so I let the times drift out a bit (2:50, 2:52, 2:53, 2:54). Much easier to hit the times on the way back but didn't make up the time I lost going out (2:48, 2:40, 2:50). Quite humid.
Monday Dec 28, 2009 #
7 AM
Running 44:50 [2] 7.95 km (5:38 / km) +90m 5:20 / km
shoes: Nike Pegasus Red
Over to the Albany athletics track and back to check it out for intervals later in the week. Went up Seymour Rd (18%) to see if I could see more but couldn't see as much as I hoped. Track well marked but a bit soft in places.