Training Log Archive: CraigIn the 7 days ending May 9, 2010:
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Sunday May 9, 2010 #
8 AM
Running long 1:51:19 22.02 km (5:03 / km) +240m 4:48 / km
ahr:127 max:165 shoes: Nike Pegasus Black
Long run from Rob & Lois's house in Mundaring out the railway trail to Eastern Hills HS and back with Rachel. I was feeling pretty good and was getting a bit frustrated with the slow pace so I couldn't resist going on to do the extra 6k home on my own at a tempo pace. Picked it up to about marathon pace but the uphill to Coppin Rd increased the effort a bit and then it became more of a time trial effort the rest of the way. Nice to be able to push myself hard, feel like I have to take advantage of any opportunity to do so these days.
Last 6k was 4:03, 4:00, 3:45, 3:36, 3:30, 3:52.
Might have been my longest run since the city to surf marathon last year.
Last 6k was 4:03, 4:00, 3:45, 3:36, 3:30, 3:52.
Might have been my longest run since the city to surf marathon last year.
Saturday May 8, 2010 #
Event: Nav Dash - ECU Joondalup
2 PM
Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Adizero Ace
Didn't get out for a morning run with the kids birthday party starting at 10am so thought I would have one more go at trying to race a NavDash. Did about 10min warm up with Rachel and felt pretty good. Waited a long time for the start queue to disappear then did a couple of minutes solid to warm up again. Felt good again but as soon as I tried to start a run through my tachycardia kicked in.
Orienteering 21:10 [2] *** 3.7 km (5:43 / km)
shoes: Adizero Ace
Resigned myself to just jogging around but still held some hope of feeling ok and running smoothly but my tachycardia got real bad just before I started. I lost a fair bit of time on the first control looking on the top level before finally resorting to looking for the descriptions on the map. Losing time on the first did at least help me to accept just jogging around really slowly for the rest of the course. Still had a bit of trouble on a few controls even at my really slow pace, nothing major just a bit hesitant. Heart was playing up a bit the whole way but at least it settled down pretty quickly after finishing.
Friday May 7, 2010 #
7 AM
Running 29:08 [2] 5.0 km (5:50 / km) +80m 5:24 / km
shoes: Nike Free 7.0
Easy 5k loop.
Thursday May 6, 2010 #
7 AM
Running 56:23 10.68 km (5:17 / km) +115m 5:00 / km
slept:6.5 weight:68.8kg shoes: Nike Pegasus Black
Out to Coppin Rd via the rock quarry track and behind the waste transfer station then railway trail home with a little deviation through the lower slopes of Strettle reserve. A bit slow to get going after a poor night's sleep but feeling pretty good and really enjoying it by the end.
Wednesday May 5, 2010 #
7 AM
Running 41:33 [2] 7.35 km (5:39 / km) +120m 5:14 / km
shoes: Nike Free 7.0
Real easy rehab loop. Not feeling too bad, had to remind myself to slow down a couple of times. Very cold, ear facing the wind was getting cold enough to give me a bit of a headache.
Tuesday May 4, 2010 #
7 AM
Running 1:09:01 13.6 km (5:04 / km) +250m 4:39 / km
ahr:132 max:150 shoes: Nike Pegasus Black
Same run as last week out to Little Possums and back. Felt pretty good once warmed up, legs felt light and the rhythm came easily, best I've felt since bridges fun run. Felt a little tired from about half way, rhythm still good but legs not feeling so light and fresh. Left achilles/ankle a bit sore in the second half but not bad and getting a bit better by the end.
Monday May 3, 2010 #
7 AM
Running 28:18 [2] 5.0 km (5:40 / km) +80m 5:14 / km
shoes: Nike Pegasus Black
Easy 5k loop. Achilles back to normal but did feel a bit of left hammy tightness a couple of times.