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Training Log Archive: Craig

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m	load
Running	28	24:01:36	162.65	(8:52)	261.77	(5:30)	2566	361.9
Tennis	4	4:15:00						48.0
Gym	4	2:30:00						52.5
Orienteering	2	1:21:11	9.35	(8:41)	15.05	(5:24)	104	33.3
Total	38	32:07:47	172.0		276.82		2670	495.8
[1-5]	38	32:06:48

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Wednesday Feb 28, 2018 #

6 AM

Running intervals 1:07:37 12.87 km (5:15 / km) +35m 5:11 / km
ahr:133 max:158 shoes: Brooks Ghost 10

4x(800, 400, 200) with 1min walk recoveries between all reps.
Aiming for the usual 5-10k pace on the 800s, a bit stronger throughout on the 400s and a bit quicker again on the 200s but still staying relaxed. Feeling ok but not really fresh, maybe ran a little harder than ideal yesterday. At the end of the first set I really didn't want to do another but it got easier after that. Alternated direction for each set and the GPS seemed significantly more generous for the 800s on the clockwise sets (2 and 4).
3:07.2, 1:25.5, 41.2 (3:54, 3:34, 3:26)
2:58.6, 1:23.4, 39.5 (3:43, 3:28, 3:17)
3:03.4, 1:23.3, 40.0 (3:49, 3:28, 3:20)
2:58.3, 1:23.4, 37.0 (3:43, 3:29, 3:05)

Tuesday Feb 27, 2018 #

5 AM

Running 1:00:32 12.18 km (4:58 / km) +110m 4:45 / km
ahr:131 max:144 shoes: Brooks Ghost 10

Easy to moderate run around KP, largely on hard surfaces. Left ankle much better from the start today and felt pretty good generally too.

7 AM

Tennis 45:00 [1]

I thought Liam had a private lesson with Josh but apparently Josh didn't so I ended up hitting with Liam instead.

Monday Feb 26, 2018 #

6 AM

Running 31:49 5.04 km (6:19 / km) +33m 6:07 / km
ahr:112 max:129 shoes: Brooks Glycerin 14 Black

Easy run with Rachel. Left ankle sore early but feeling fine by the end.

Sunday Feb 25, 2018 #

5 AM

Running long 1:30:00 16.88 km (5:20 / km) +196m 5:02 / km
ahr:131 max:152 shoes: Brooks Ghost 10

Long run in KP. First 40 minutes or so easy with Rachel then kept going and picked up the pace when Rachel had a toilet stop.

Saturday Feb 24, 2018 #

6 AM

Running 1:00:24 11.31 km (5:20 / km) +114m 5:05 / km
ahr:127 max:140 shoes: Brooks Glycerin 14 Black

Easy to steady run around KP staying mostly on sand. Feeling reasonably good but still a bit sore around the left ankle.

5 PM

Tennis 1:00:00 [1]

Had a bit of a hit with Liam because he wasn't happy after his group lesson in the morning. Had a rest when Liam's foot got a bit sore, then Matthew & Daniel Winn turned up and Liam decided to hit green balls with Daniel for a while. Still hadn't hit any serves at that stage, which was the main reason for going, so stayed until almost dark doing some serving.

Friday Feb 23, 2018 #

6 AM

Running 52:28 9.32 km (5:38 / km) +98m 5:21 / km
ahr:123 max:135 shoes: Brooks Ghost 10

Easy lap of KP.

Thursday Feb 22, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC.

5 PM

Running 30:00 5.02 km (5:59 / km) +25m 5:50 / km
ahr:120 max:136 shoes: Brooks Glycerin 14 Black

Little jog in KP after work. Hamstrings feeling a bit tight already from gym. Saw a control at the bottom of the sand track as I ran past so I went past it again on the way back and this time saw Rob heading into it so followed him around the loop. I'd forgotten about Thursday night training but Liam is away on camp and Amy had hockey grading so didn't work for us this week anyway.

Wednesday Feb 21, 2018 #

6 AM

Running intervals 1:04:32 12.62 km (5:07 / km) +147m 4:50 / km
ahr:132 max:162 shoes: Brooks Ghost 10

5x1k from the broadwalk again but did the first 4 uphill and the last one downhill this time. Wanted to try to run this a bit more within myself, like the first time, and thought I might have started out even slower than that as I didn't feel very well warmed up on the first. I had felt ready to go but Daniel walked through my starting point just as I was about to start so I talked to him for a few minutes before starting. I was prepared to see a 4:30 on the first but it was actually 4:15 and I then went 4:07, 4:01, 3:58 so clearly faster than last week even. On the last one I turned around to do it downhill just to see how different it felt and ran a 3:37. I actually found the downhill effort felt harder than going uphill so maybe need to do some more shorter faster efforts to get comfortable at a faster pace.

Tuesday Feb 20, 2018 #

5 AM

Running 1:07:25 11.61 km (5:48 / km) +114m 5:32 / km
ahr:119 max:137 shoes: Brooks Glycerin 14 Black

Easy run around KP. Tried to set out early enough to get Liam up in time to be ready for his 7:15am tennis lesson and ready to go straight to school after it. Was quite happy with how comfortably I was cruising around but I didn't realise just how slowly I was going so finished a bit later than I really wanted to. Felt a bit rushed but got there before Josh at least.

Monday Feb 19, 2018 #

6 AM

Running 32:12 5.14 km (6:16 / km) +33m 6:04 / km
ahr:111 max:142 shoes: Brooks Ghost 10

Little jog in KP with Rachel. Didn't have time for drills and strides, because Liam had to get to school tennis training, but I tried to do a bit of token prancing along the way. Still a bit sore around left heel/ankle.

Sunday Feb 18, 2018 #

5 AM

Running long 1:30:01 17.19 km (5:14 / km) +148m 5:01 / km
ahr:131 max:150 shoes: Brooks Glycerin 14 Black

Long run down to sunset hospital and then around KP. Left heel a bit sore early on and felt pretty tired for the bit around the river. I didn't really think I would be up to increasing the pace towards the end the way I had planned but surprisingly felt better once I started climbing into KP.

Saturday Feb 17, 2018 #

6 AM

Running 1:03:48 12.14 km (5:15 / km) +108m 5:02 / km
ahr:129 max:148 shoes: Brooks Glycerin 14 Black

Easy to steady cruise around KP. Feeling disturbingly like a long run around the 10k mark.

5 PM

Orienteering 21:25 3.05 km (7:01 / km) +10m 6:54 / km
ahr:111 max:133 shoes: Brooks Ghost 10

Jogged around behind Liam at the Mt Pleasant metro.

Friday Feb 16, 2018 #

7 AM

Running 43:43 8.22 km (5:19 / km) +77m 5:05 / km
ahr:130 max:146 shoes: Brooks Glycerin 14 Black

Late, rushed lap of KP. Had a big sleep in this morning, trying to make up for little sleep (3-4 hours) the previous few nights. Still woke up at 4:30 but wasn't properly awake until 6:45 and stayed in bed until 7:20. This meant I felt under time pressure from the start so was always forcing the pace just a little bit. Tight and sore in lots of places from pump yesterday but didn't feel too bad running.

Thursday Feb 15, 2018 #

5 AM

Running 29:28 5.01 km (5:53 / km) +36m 5:41 / km
ahr:115 max:125 shoes: Brooks Glycerin 14 Black

Short easy run in KP to help pass the time before pump class.

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Feb 14, 2018 #

6 AM

Running intervals 1:06:15 12.48 km (5:19 / km) +160m 4:59 / km
ahr:130 max:164 shoes: Brooks Glycerin 14 Black

Same as last week, 5x1k slightly uphill with recovery down the Broadwalk. Went a bit harder this week, particularly on the last where I concentrated on trying to keep the cadence higher.

Tuesday Feb 13, 2018 #

6 AM

Running 1:04:22 12.0 km (5:22 / km) +93m 5:10 / km
ahr:126 max:138 shoes: Brooks Glycerin 14 Black

Easy run around KP with a couple of laps of the oval at the end. Outside of left ankle a bit sore at the start but that eased off pretty quickly and I felt quite good otherwise.

Monday Feb 12, 2018 #

6 AM

Running 38:14 5.69 km (6:43 / km) +44m 6:28 / km
ahr:134 max:178 shoes: Brooks Glycerin 14 Black

Easy run in KP with Rachel with a few gentle drills and strides. Feeling slightly better than last night, wouldn't have been willing to attempt drills and strides then.

Sunday Feb 11, 2018 #

5 PM

Running 30:55 5.18 km (5:58 / km) +2m 5:58 / km
ahr:118 max:126 shoes: Brooks Glycerin 14 Black

Set the alarm for 5:30am but felt way to broken to attempt a long run so decided to leave it until the afternoon. Still feeling pretty stiff and sore in the afternoon so just went for a little test jog around the ovals to see if running made things better or worse. Didn't feel as though running was making anything worse but didn't feel going longer was going to make anything better.

Saturday Feb 10, 2018 #

11 AM

Tennis 1:30:00 [3]

Saturday singles. Played Ian H while waiting for Liam to finish his lesson, losing 4-1 4-2. Liam didn't want to go straight home so I played another match against Colin, losing 4-2 4-1, while Liam played one set against Ian H, winning 4-3(4). Very rusty but did at least have a few good points.

5 PM

Orienteering 59:46 11.99 km (4:59 / km) +93m 4:48 / km
ahr:150 max:166 shoes: Brooks Glycerin 14 Black

Metro score event at Swanbourne. Assumed I would at least go close to getting them all so started out to the west just picking up every control. Wasn't feeling great and had a few hesitations early on, then ran straight past one later just running my route and forgetting there was a control along the way. I did go back but cost a bit of time. Ended up having to drop two controls, a 30 pointer and a 10 but I don't think the mistakes would have changed that. Had to push pretty hard at the end to make it back with 15 seconds to spare. Sten must have got the extra 30 pointer but was 30 seconds late so got me by 20 points.
Left knee a bit sore after cooling down a bit, might be from slipping a bit going around a corner at the bottom of a hill near the end.
Splits
103 1:13 1:13
115 3:03 1:50
107 4:47 1:44
104 6:28 1:41
113 8:52 2:24
123 10:45 1:53
127 12:52 2:07
119 14:24 1:32
105 15:19 0:55
111 17:01 1:42
121 18:10 1:09
126 20:41 2:31
114 21:57 1:16
129 25:42 3:45
118 28:42 3:00 (ran past and had to go back)
101 31:13 2:31
102 32:41 1:28
120 35:46 3:05
116 37:26 1:40
130 39:50 2:24
124 44:37 4:47
109 47:21 2:44
122 48:45 1:24
128 50:46 2:01
110 53:36 2:50
112 55:29 1:53
117 56:59 1:30
108 58:25 1:26
F 59:45 1:20

Friday Feb 9, 2018 #

5 PM

Running 46:14 8.55 km (5:25 / km) +98m 5:07 / km
ahr:129 max:142 shoes: Brooks Glycerin 14 Black

Easyish run in KP after work, finishing at the tennis club, then walked home with Amy while Rachel played tennis with Damien.

Thursday Feb 8, 2018 #

6 AM

Gym 35:00 [3]

Pump with CC.

6 PM

Running 33:38 5.07 km (6:38 / km) +102m 6:02 / km
ahr:114 max:162 shoes: Brooks Glycerin 14 Black

Got home to an empty house which reminded me that Rachel was organising orienteering training at Saw Ave so I thought I might as well jog over and join them. Did a few laps planning routes on Rachel's map from the ultralong at nerrina. Felt a bit better than I expected after pump this morning but I was happy sticking to a very slow jog.

Wednesday Feb 7, 2018 #

6 AM

Running intervals 1:04:53 12.43 km (5:13 / km) +154m 4:55 / km
ahr:130 max:154 shoes: Brooks Glycerin 14 Black

5x1k slightly uphill heading South from the broadwalk on Serventy Path and back on the path next to Lovekin Drive with about 300m recovery down the broadwalk. Tried to make sure I kept the efforts a bit easier than 10k pace and I think I succeeded at that, I certainly did if you judge it by heart rate. Felt pretty good throughout, strong and controlled, which is what I was aiming for. Saw Ron and Dan again on the warm up.

Tuesday Feb 6, 2018 #

6 AM

Running 1:02:14 12.05 km (5:10 / km) +77m 5:00 / km
ahr:129 max:143 shoes: Brooks Glycerin 14 Black

Around KP a bit faster than my usual easy runs but not really pushing it. Joined in for a couple of Rachel's intervals at the end to pad it out to 12km.

Monday Feb 5, 2018 #

7 AM

Running 37:59 5.63 km (6:45 / km) +38m 6:32 / km
ahr:110 max:140 shoes: Brooks Glycerin 14 Black

Easy run with Rachel with some drills and strides at the end.

12 PM

Running 6:12 1.05 km (5:53 / km) +4m 5:47 / km
ahr:129 max:141 shoes: Saucony Triumph

Ran home for lunch. Walked back to work.

Sunday Feb 4, 2018 #

5 AM

Running long 1:30:16 17.1 km (5:17 / km) +210m 4:58 / km
ahr:130 max:148 shoes: Brooks Glycerin 14 Black

Early morning long run in KP to be back in time for Liam's pennants, which turned out to be unnecessary because the other team forfeited at late notice. Legs feeling better today so I pushed the pace a bit more than usual. Bumped into Ron Pang at the top of Poole Ave and ran with him for a little while talking about junior tennis and running at 45. Crossed paths with Dan Hewitt a bit later, who Ron had started with.

5 PM

Tennis 1:00:00 [1]

Good hit with Liam using my old Dunlop racquet that I bought from Kmart when I was at high school, still with original strings. Went surprisingly well, didn't feel great but I was hitting it the best I have for ages.

Saturday Feb 3, 2018 #

7 AM

Running 1:08:31 12.05 km (5:41 / km) +210m 5:14 / km
ahr:127 max:138 shoes: Brooks Glycerin 14 Black

Easy run around KP. Legs still sore and heavy from pump class. Tracks through burnt area all seem to be open again.

Friday Feb 2, 2018 #

7 AM

Running 36:48 6.14 km (6:00 / km) +98m 5:33 / km
ahr:121 max:132 shoes: Brooks Glycerin 14 Black

Short easy run in KP after a bit of a sleep in. Feeling pretty stiff and tired after the first pump class in a couple of months. Saw my first evidence of the KP fires today with a few tracks closed North of May Drive. Even got a little whiff of smoke a couple of times and could see some burnt trees if I looked carefully.

Thursday Feb 1, 2018 #

5 AM

Running warm up/down 11:06 1.81 km (6:07 / km) +1m 6:06 / km
ahr:114 max:150 shoes: Brooks Glycerin 14 Black

Jog to gym plus an extra loop. Class was supposed to start at 6:10 but I wanted to get there by 6:00 just in case CC had decided to stick with the old time.

6 AM

Gym 35:00 [3]

Pump with CC. Class is only 35min now so we skipped the stretching and did it when I got home. Not too bad considering how long it has been, my solo sessions might have helped a bit.

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