Training Log Archive: CraigIn the 7 days ending Apr 12, 2015:
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Sunday Apr 12, 2015 #
6 AM
Running 51:34 [3] 9.82 km (5:15 / km) +105m 4:59 / km
shoes: Nike Free 3.0 Flyknit Orange
Steady lap of KP. Intended to make it an easy lap but for some reason it felt more comfortable to be pushing a little bit. Tried not to push too hard. Calves pretty tight.
Saturday Apr 11, 2015 #
6 AM
Running 1:21:06 [3] 15.51 km (5:14 / km) +98m 5:04 / km
shoes: Nike Free 3.0 Flyknit Orange
Ran over to Claisebrook Cove for parkrun thinking I would do parkrun with Amy but she decided she would rather just go to the playground. I wasn't too upset. Liam ran a PB of about 28:40 which was a bit of a surprise as he has hardly been for a run since Oceania champs. I think he could knock a few minutes off that pretty quickly if he starts going to cross country training.
2 PM
Tennis 1:00:00 [1]
Orange ball with Liam at the Rokeby Rd courts. Had some good rallies.
Friday Apr 10, 2015 #
7 AM
Running 28:58 [2] 5.01 km (5:47 / km)
shoes: Nike Free 3.0 Flyknit Orange
Jogged a few laps of Rosalie Park. Wasn't feeling up to much and it was warm enough that it was nice to be out on the ovals exposed to a bit of rain and wind to keep cool. Feeling better by the end but I stayed in bed too long to be able to extend it any further.
Thursday Apr 9, 2015 #
5 AM
Running 55:00 [2] 9.63 km (5:43 / km) +58m 5:33 / km
shoes: Nike Free 3.0 Flyknit Orange
Slow run down through UWA to Pelican Point and back up through KP. Feeling more stiff and tired today but getting a bit better by the end.
Wednesday Apr 8, 2015 #
7 AM
Running 50:35 [2] 8.38 km (6:02 / km) +93m 5:43 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with Rachel. Felt better than I expected. Last night's rollering, stretching and tennis ball massage session in front of TV must have paid off.
Tuesday Apr 7, 2015 #
4 PM
Running intervals 1:23:35 14.2 km (5:53 / km) +60m 5:46 / km
ahr:128 max:165 shoes: Nike Free 3.0 Flyknit Orange
Took advantage of a child free evening to join Lauren's group for an interval session at McGillivray. Session was 600, 800, 1000, 800, 600 with ~90 sec slow jog recovery + 4x150 with walk back. Managed to stick with Nera and Barts through the first 2 efforts but after taking a turn leading on the 1k I struggled on the last 2 efforts and dropped back 5-10 seconds. Still struggling a bit on the first of the 150s but feeling quite good by the last. Run home felt a long way and we walked the last few minutes. Going to be sore tomorrow.
Monday Apr 6, 2015 #
5 PM
Running 47:13 [2] 8.34 km (5:40 / km) +131m 5:15 / km
shoes: Nike Free 3.0 Flyknit Orange
Spent the day at Adventure World then headed up to Lois & Rob's house for a bbq and to leave the kids for a few days. Got there about 5pm so had time to squeeze in a run before dinner. Thought I could just follow Rachel around but she made me go it alone. Felt kind of springy yet stiff and tired at the same time. Sort of felt as though I could have run fast if I wanted to but I needed to take it easy and wasn't really comfortable at an easy pace.