Training Log Archive: CraigIn the 7 days ending Oct 16, 2011:
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Sunday Oct 16, 2011 #
5 AM
Running long 1:24:12 [2] 13.0 km (6:29 / km) +200m 6:01 / km
shoes: Inov-8 X-Talon 212
Long run with Rachel at the rogaine. Only got an hour or two of sleep due to hay fever but felt much better once we started running. Did about 3km of orienteering on Gunapin East in the middle following Rachel around a few controls from an old training course. Felt ok apart from my right heel which was slightly sore the whole time.
7 AM
Running 18:46 [3] * 3.3 km (5:41 / km) +30m 5:26 / km
shoes: Inov-8 X-Talon 212
Finished the long run, ate some breakfast and set off to collect some controls (11, 81 and 28). About 45 minutes between finishing the long run and starting to collect controls. Ran a bit harder and again felt ok apart from the slightly sore heel. No problems with running straight after breakfast (bacon, egg, sausage etc).
Friday Oct 14, 2011 #
7 AM
Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Adizero Boston
Easy run in KP. Achilles a little tender for the first minute or two but fine after that. Legs feeling very heavy from the bike ride yesterday.
Thursday Oct 13, 2011 #
11 AM
Cycling tempo 46:25 19.2 km (24.8 kph) +190m
Solid figure 8 in KP after warm up through the middle to the big roundabout.
NW loop 5.9km 12:28 (28.4km/h)
SE loop 3.8km 7:52 (29.0km/h)
Got held up a bit by vehicle traffic past Zamia Cafe on the NW loop and the warm down, should avoid that area at midday in school holidays. Not quite as pathetic as last time but still a lot of improvement needed.
NW loop 5.9km 12:28 (28.4km/h)
SE loop 3.8km 7:52 (29.0km/h)
Got held up a bit by vehicle traffic past Zamia Cafe on the NW loop and the warm down, should avoid that area at midday in school holidays. Not quite as pathetic as last time but still a lot of improvement needed.
Wednesday Oct 12, 2011 #
6 AM
Running 39:39 [2] 7.05 km (5:37 / km)
shoes: Nike Free Run
Easy run around Glen Forrest. Only forced myself out before 6am because it was my last chance to run with Rachel but she took off before I was ready and I never saw her again. Right achilles sore for the first 15 minutes and uncomfortable for the rest.
Tuesday Oct 11, 2011 #
11 AM
Running intervals 40:30 7.7 km (5:16 / km)
shoes: Nike Free 3.0
4x1k with 90s rest on the short loop at Stromlo.
3:41.5
3:36.5
3:32.9
3:33.0
Nice little circuit and a beautiful surface to run on. Quite a strong (and cold!) wind but it was never in your face for too long. Pushing to the limit on the last one. It has been a long time since I have run that hard.
3:41.5
3:36.5
3:32.9
3:33.0
Nice little circuit and a beautiful surface to run on. Quite a strong (and cold!) wind but it was never in your face for too long. Pushing to the limit on the last one. It has been a long time since I have run that hard.