Training Log Archive: CraigIn the 7 days ending Feb 12, 2012:
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Sunday Feb 12, 2012 #
Event: WAMC Pt Walter Run
7 AM
Running warm up/down 15:00 [2]
shoes: Adizero Ace
Warm up for Pt Walter 5k.
Heart lasted about 5 minutes.
Heart lasted about 5 minutes.
Running race 20:51 [5] 5.0 km (4:10 / km)
shoes: Adizero Ace
Pt Walter 5k.
Waited for Rachel a little bit just after the turn, the rest of it was pretty much as fast as I could go. Couldn't go with Rachel's finishing kick.
4:10.5
4:03.0
4:14.5
4:14.0
4:09.5
Waited for Rachel a little bit just after the turn, the rest of it was pretty much as fast as I could go. Couldn't go with Rachel's finishing kick.
4:10.5
4:03.0
4:14.5
4:14.0
4:09.5
Saturday Feb 11, 2012 #
8 AM
Cycling 1:44:15 [0] 23.48 km (13.5 kph)
Rode around Dalkeith checking control sites for the final metro series event.
C • Zero 1
Friday Feb 10, 2012 #
6 AM
Running 49:58 8.38 km (5:58 / km) +25m 5:52 / km
shoes: Adizero Boston
Oh well, it was nice while it lasted.
Planned to do 15min tempo + 4x1min at 5k pace but when I got down to UWA I decided it would work better if I did the 1min efforts first. Heart went at the end of the 2nd effort but I did the last 2 anyway. Tried to start the tempo but 1min is about all I can manage without the heart pumping effectively.
First half of the jog home was a bit of a struggle before my heart came good again.
Planned to do 15min tempo + 4x1min at 5k pace but when I got down to UWA I decided it would work better if I did the 1min efforts first. Heart went at the end of the 2nd effort but I did the last 2 anyway. Tried to start the tempo but 1min is about all I can manage without the heart pumping effectively.
First half of the jog home was a bit of a struggle before my heart came good again.
Thursday Feb 9, 2012 #
6 AM
Running 36:10 [2]
shoes: Nike Free Run
Easy run in KP. Feeling the effects of Tuesday's run a little more today than I did yesterday. Still not too bad though.
Wednesday Feb 8, 2012 #
7 AM
Running 52:48 [2]
shoes: Nike Free 3.0
Easy run around KP with a few drills and strides at the end.
Tuesday Feb 7, 2012 #
5 AM
Running 1:02:20 14.23 km (4:23 / km)
shoes: Adizero Boston
3x3k, 1min rest with Nick and Dan.
Around the river from UWA to the city and back. First one into the wind, second out and back, third with the wind. Nick's plan was to do the first at 4:00/km, the second at 3:47/km and whatever you have left on the last.
First was controlled but harder than I would have liked thanks to the headwind. I planned to just sit at the back of the group but somehow ended up being in front for the whole session. I knew 3:47 was going to be tough into the wind so I pushed pretty hard on the way out on the second and then relaxed a little on the way back to hold 3:45 all the way. Felt like I set out a bit fast on the last one but being with the wind made it just possible to hold the pace running 3:35.
Really happy with how the training has gone for the last week or so. Feel as though I'm actually in reasonable shape at the moment.
Around the river from UWA to the city and back. First one into the wind, second out and back, third with the wind. Nick's plan was to do the first at 4:00/km, the second at 3:47/km and whatever you have left on the last.
First was controlled but harder than I would have liked thanks to the headwind. I planned to just sit at the back of the group but somehow ended up being in front for the whole session. I knew 3:47 was going to be tough into the wind so I pushed pretty hard on the way out on the second and then relaxed a little on the way back to hold 3:45 all the way. Felt like I set out a bit fast on the last one but being with the wind made it just possible to hold the pace running 3:35.
Really happy with how the training has gone for the last week or so. Feel as though I'm actually in reasonable shape at the moment.
Monday Feb 6, 2012 #
6 AM
Running 34:15 [2]
shoes: Nike Free Run
Easy run in KP with some drills and strides at Rosalie on the way home. Feeling pretty stiff in many places early on but felt pretty good by the end of the strides.