Training Log Archive: CraigIn the 7 days ending Nov 2, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Nov 2, 2014 #
10 AM
Running long 1:25:02 [3] 14.66 km (5:48 / km) +345m 5:11 / km
shoes: Inov-8 X-Talon 212 b
Most of the Eagle view trail in JFNP with Rachel and Aislinn. I was 50m off the back for most of the uphill first 20 minutes but I knew I would catch up easily once we hit the downhill single track. Signs directed us back up the hill skipping the SW corner which I didn't mind as I don't really like the SW corner and we got to climb a couple of nice hills instead. Struggling to resist the urge to take off on the last 3k of downhill.
4 PM
Tennis 1:00:00 [1]
Had a bit of a hit with Daniel after the club open day. Played one short set which I won 4-1 but all but one game went to a sudden death point at deuce.
Saturday Nov 1, 2014 #
6 AM
Running tempo 51:02 10.46 km (4:53 / km) +78m 4:42 / km
shoes: Nike Free 3.0 Flyknit Orange
25min progressive tempo.
Original plan was to do this around the river with 5min each at 4:30, 4:25, 4:20, 4:15 and 4:10 but I thought it seemed a bit too windy so I decided to do it in KP instead. Didn't worry too much about the pace because of the hills and wind, just tried to start comfortably and increase the effort a bit every 5 minutes. I felt pretty good today and ended up averaging 4:11 for the whole 25 minutes but it was overall downhill and with the wind. Still feeling quite comfortable at the end and even started to feel like pushing the pace again during the warm down.
Original plan was to do this around the river with 5min each at 4:30, 4:25, 4:20, 4:15 and 4:10 but I thought it seemed a bit too windy so I decided to do it in KP instead. Didn't worry too much about the pace because of the hills and wind, just tried to start comfortably and increase the effort a bit every 5 minutes. I felt pretty good today and ended up averaging 4:11 for the whole 25 minutes but it was overall downhill and with the wind. Still feeling quite comfortable at the end and even started to feel like pushing the pace again during the warm down.
Friday Oct 31, 2014 #
2 PM
Tennis 30:00 [1]
An hour with the ball machine taking turns with Rachel. Arm got tired pretty quickly. Got a lot of work to do. Probably should have started with the balls coming a little shorter and slower to make it easier.
Thursday Oct 30, 2014 #
6 AM
Running 55:45 [3] 10.79 km (5:10 / km) +104m 4:56 / km
shoes: Nike Free 3.0 Flyknit Orange
Aiming for more of a steady run than a build run this week but I don't think it worked out that different. Just tried not to build beyond a moderate effort but I felt better than last couple of weeks so probably wasn't that much slower. Added 3 hill sprints near Saw Ave at the end.
Wednesday Oct 29, 2014 #
6 AM
Running 40:13 [2] 6.68 km (6:01 / km) +71m 5:43 / km
shoes: Nike Free 3.0 V5
Recovery jog in KP.
Tuesday Oct 28, 2014 #
6 AM
Running intervals 1:12:57 13.02 km (5:36 / km) +50m 5:30 / km
shoes: Nike Free 3.0 Flyknit Orange
3x1500 in 6'00" + 3x200 in 42" with 2' rest at McGillivray.
Felt a bit tired on the 1500s but never felt as though it was going to be a problem to make the times. Wasn't really aiming for 42 on the 200s, just wanted to run them as fast as I could while staying relaxed and hoped it would be at least under 42. Actually did 38.75, 36.5, 32.07. Probably not completely relaxed on the last one but wasn't really straining.
Felt a bit tired on the 1500s but never felt as though it was going to be a problem to make the times. Wasn't really aiming for 42 on the 200s, just wanted to run them as fast as I could while staying relaxed and hoped it would be at least under 42. Actually did 38.75, 36.5, 32.07. Probably not completely relaxed on the last one but wasn't really straining.
C • 32?! 24
Monday Oct 27, 2014 #
7 AM
Running 37:21 [2] 6.5 km (5:45 / km) +66m 5:28 / km
weight:70.6kg shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with 3x8 second hill sprints near the end.
7 PM
Tennis 2:00:00 [1]
Pennants vs Kings Park.
My opponent this week had a similar ranking to last week but this time it was probably about right. Won with Daniel 4-2 4-0 and with Brad 4-2 4-1 I think. Felt as though my opponent was definitely the weak link on their team and I should win my singles easily but found myself down 0-1 and 15-40 on my serve before I got my act together and won 4-1 4-0. Played a lot better than last week but against much weaker opposition. Brad was a little down on himself after losing in straight sets while everyone else won in straight sets but his opponent was by far the strongest and he was actually playing pretty well.
My opponent this week had a similar ranking to last week but this time it was probably about right. Won with Daniel 4-2 4-0 and with Brad 4-2 4-1 I think. Felt as though my opponent was definitely the weak link on their team and I should win my singles easily but found myself down 0-1 and 15-40 on my serve before I got my act together and won 4-1 4-0. Played a lot better than last week but against much weaker opposition. Brad was a little down on himself after losing in straight sets while everyone else won in straight sets but his opponent was by far the strongest and he was actually playing pretty well.