Training Log Archive: CraigIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Note
slept:7.6 weight:69.3kg (rest day)
Been feeling a bit sick last couple of days so decided to have a rest.
Thursday Feb 28, 2008 #
Running hills 1:01:17 [3] 10.47 km (5:51 / km) +280m 5:10 / km
shoes: Adistar Cushion 5b
Same hills as last week but did 3 sets of 2 hills and 1 sprint. Was planning to do 4 sets but felt as though the spring was going on the 3rd set so doing a 4th would have been a waste of time. Did a slightly longer warm down and gradually increased the pace to 4min/km by the end. HR getting up to about 148 by the top of each hill and dropping to 112 by the bottom. Nice morning for it, cool and slightly cloudy with a light breeze.
Wednesday Feb 27, 2008 #
Running 41:53 [2] 7.35 km (5:42 / km) +120m 5:16 / km
shoes: Adistar Cushion 5b
Rehab loop. Feeling a bit stiff generally and particularly right glute. Not sure if it is from the fast running, the weights, the painting or all of the above. Feeling a little better by the end at least and the right achilles wasn't sore today.
Tuesday Feb 26, 2008 #
Running intervals 1:00:07 12.61 km (4:46 / km) +210m 4:24 / km
ahr:142 max:165 shoes: Adistar Cushion 5b
4k warm up then 2x3k hard with a 2k jog recovery and short jog home around the 10k loop with an extra lap of rehab hill.
4k warm up 22:31 (6:01,6:01,4:57,5:33), HR (?,127,121,132)
3k hard 12:34 (4:25,4:09,4:00), HR (146,154,158) max 160
2k recovery 10:55 (5:28,5:27), HR (138,135)
3k hard 11:08 (3:52,3:56,3:20), HR (154,158,159) max 165
.61k jog home 2:58, HR 143
Felt quite good. Felt as though I was going quite a bit faster than 10k race last week but HR was generally much lower. Right achilles a little bit sore most of the time.
4k warm up 22:31 (6:01,6:01,4:57,5:33), HR (?,127,121,132)
3k hard 12:34 (4:25,4:09,4:00), HR (146,154,158) max 160
2k recovery 10:55 (5:28,5:27), HR (138,135)
3k hard 11:08 (3:52,3:56,3:20), HR (154,158,159) max 165
.61k jog home 2:58, HR 143
Felt quite good. Felt as though I was going quite a bit faster than 10k race last week but HR was generally much lower. Right achilles a little bit sore most of the time.
C • 3.20 2
Gym 30:00 [0]
Usual weights at Club Sierra.
Monday Feb 25, 2008 #
Running 42:57 [2] 8.03 km (5:21 / km) +100m 5:02 / km
shoes: Adistar Cushion 5b
Stupidly early run (5:45am), I won't go into the reasons. Was going to do the rehab loop but it was way too dark in the shade for the rougher tracks. Fortunately there was a full moon directly overhead so it wasn't too bad on the railway trail which is pretty smooth and doesn't have many trees hanging over the track. Just ran straight up the railway until I heard the beep of the 4km split, turned around and ran back the same way. Felt quite good on the flat and downill but a little tired going uphill. Someone with a large dog in the bush just next to the track got the adrenaline going at one point and I felt good up the next hill. Not as sore as I thought I would be.
Sunday Feb 24, 2008 #
Running long 1:35:12 [2] 17.08 km (5:34 / km) +380m 5:01 / km
slept:7.1 weight:69.3kg shoes: Adistar Cushion 5b
Long run through John Forrest. Extended the loop a bit to the north this time and made it slightly longer than I intended. Weighed myself before starting and was a bit lighter than usual so decided I'd better take water with me. Legs felt quite good on the downhills but not so good on the uphills. Had a carboshot near the tavern hoping it would get me up the hill but it didn't really seem to help. A few pains around the left heel towards the end are slightly concerning but they had gone by the time I finished.
Saturday Feb 23, 2008 #
Running warm up/down 10:56 [2] 2.05 km (5:20 / km) +20m 5:05 / km
shoes: Adistar Cushion 5b
Short warm up loop with Steve.
Orienteering race (Metro Series) 31:50 [5] 7.28 km (4:22 / km) +100m 4:06 / km
shoes: Adistar Cushion 5b
Final Metro Series event in Kings Park. Didn't really intend to race hard tonight but went pretty much as hard as I could because I hadn't specifically decided not to and Michael Tapscott was right on my heels around the first 12 of 20 controls. Took 2 or 3 seconds (checked the GPS and it was actually 6 seconds) to decide which way to head out from the start and it seems it was time well spent as most people went the other way and had problems. Route choice seemed fairly obvious apart from the final 8 controls. I obviously made a better choice than Tappy here as he came in 8 minutes after me. Pretty happy with the run and good to get my first win of the season.
Friday Feb 22, 2008 #
Running 55:03 [2] 9.9 km (5:34 / km) +160m 5:09 / km
shoes: Adistar Cushion 5b
10k loop easy. Legs felt quite good and ran the first km about 30 seconds faster than usual (5:40) but ran out of energy pretty soon after that and struggled the rest of the way. Legs still felt ok, just no energy.
Thursday Feb 21, 2008 #
Running hills 1:00:03 10.0 km (6:00 / km) +300m 5:13 / km
slept:7.7 weight:69.8kg shoes: Adistar Cushion 5b
Decided it was time to test out my achilles properly so headed over to O'Connor Rd and did some hills. Out the gravel pits track to the bottom (of the top 500m) of the hill. Ran up once fairly solid then two sets of 3 x the top 250m of the hill fairly slowly just working on ankle drive with 2 x 100m sprint on the gentle downhill bitumen at the end of each set. Jogged home along the fenceline. No soreness in the achilles yet but I'll reserve judgement until tomorrow.
Wednesday Feb 20, 2008 #
Running 37:27 [3] 7.35 km (5:06 / km) +120m 4:43 / km
slept:6.7 weight:69.5kg shoes: Adistar Cushion 5b
Rehab loop. Cold and windy. Didn't feel great but ran a bit harder than usual. Running off a bit of work related stress I think. Feeling quite good by the end but thought it would have been faster.
Tuesday Feb 19, 2008 #
Running 1:10:47 [2] 13.17 km (5:22 / km) +260m 4:54 / km
slept:7.3 weight:70kg shoes: Adistar Cushion 5b
Easy run. Out on the 10k loop and on to Martin Rd. Turned left at the first bend and ran up the right hand side of the gully around the back of Coppin Rd transfer station and back to the rehab area. Down to the rock quarry and back home via the second half of the time trial course. Felt quite good again. Nice conditions.
Monday Feb 18, 2008 #
Running 39:43 [2] 7.35 km (5:24 / km) +120m 5:00 / km
slept:7.3 weight:69.9kg shoes: Adistar Cushion 5b
Easy run around the rehab loop in the morning. Felt quite good. Not the slightest bit of tightness in my calves which is unheard of after a road race for me. A little tightness in the quads early on which I can only remember having after running marathons (obviously much milder this time). This probably gives some clue as to why I was so slow yesterday. I was running closer to marathon pace than 10k pace. I certainly didn't feel as though I had run a 10k race the day before.
Sunday Feb 17, 2008 #
Running warm up/down 19:47 [2] 3.6 km (5:30 / km)
shoes: Adistar Cushion 5a
Warm up jog around the river with a couple of minutes of tempo and a few run throughs at the end. Felt quite good.
Running race 38:31 [5] 10.0 km (3:51 / km)
ahr:165 max:170 shoes: Adistar Cushion 5a
WAMC Matilda Bay 10k road race. Well this was a bit depressing. It was a bit humid but conditions didn't really seem that bad. I started quite fast for the first 100m or so and then tried to settle down to a comfortable pace. Had a constant stream of people overtaking me up to about 3k. I thought I had started conservatively so I would start passing lots in the second half but I think I only passed 3 people before the finish. I had a couple of sections where I got going a bit faster for a while but it never lasted more than a couple of hundred metres before I tired and dropped the pace again. I never looked at my watch but I was predicting from my position relative to other people I know that I would be over 38 minutes so I don't think I can claim it was just slow conditions.
The sorry tale of the splits was...
Time HR(ave/max)
3:43 157/165
3:44 165/167
3:49 166/167
3:54 165/167
3:56 166/169
3:52 166/169
3:48 167/169
3:57 165/167
3:52 166/168
3:48 167/169
Some discrepancy due to GPS error.
10.07km by GPS (10.05km by SportTracks)
I have a lot of work to do in the next 7 weeks if I want to run a good time (sub 36) at Bridges.
I think this is my slowest 10k time (for a genuine 100% effort) since 1990.
The sorry tale of the splits was...
Time HR(ave/max)
3:43 157/165
3:44 165/167
3:49 166/167
3:54 165/167
3:56 166/169
3:52 166/169
3:48 167/169
3:57 165/167
3:52 166/168
3:48 167/169
Some discrepancy due to GPS error.
10.07km by GPS (10.05km by SportTracks)
I have a lot of work to do in the next 7 weeks if I want to run a good time (sub 36) at Bridges.
I think this is my slowest 10k time (for a genuine 100% effort) since 1990.
C • Slow 5
Running warm up/down 6:40 [1] 1.0 km (6:40 / km)
slept:5.6 weight:68.7kg shoes: Adistar Cushion 5a
The only positive out of this run was my achilles/heels didn't hurt at all during the race or on the 1k shuffle 15 minutes after finishing. Weighed myself after getting home and after a couple of drinks and a bowl of cereal. Quite a bit lighter than I have been for some time so must have sweated a lot.
Saturday Feb 16, 2008 #
Running 39:58 [2] 7.35 km (5:26 / km) +120m 5:02 / km
shoes: Adistar Cushion 5a
Rehab loop. Felt ok. Put in a surge up O'Connor Rd to say hi to Ian Thomsett who just happened to be running past as I approached (although he was walking by the time I caught him). Funny how you can recognise runners by seeing their back from 100m away.
Friday Feb 15, 2008 #
Gym 30:00 [0]
slept:7.5 weight:70kg (rest day)
Thursday Feb 14, 2008 #
Running 55:01 9.9 km (5:33 / km) +160m 5:09 / km
shoes: Adistar Cushion 5a
Ran around the 10k loop in the morning. No cool breeze this morning so felt a little warmer than yesterday but still comfortable. Intended to do 5k of fairly easy tempo from 4k-9k but I was feeling really tired and it hadn't improved much by the 4k mark so I just kept jogging. Did a bit of springing up the steeper hills and a couple of short surges and then tried to stride out a bit in the final km. Watched my lap pace for the early part of the last km and was annoyed by how slow it was (3:50+) so I sped up a bit. Got the average down to 3:20/km for the last 900m by the finish.
Wednesday Feb 13, 2008 #
Running 40:36 [2] 7.35 km (5:31 / km) +120m 5:06 / km
shoes: Adistar Cushion 5a
Rehab loop. Nice morning for a run. Legs pain free but a little stiff. Felt quite easy to take short quick strides but couldn't lift the feet far off the ground.
Tuesday Feb 12, 2008 #
Running tempo 57:32 12.53 km (4:35 / km) +100m 4:25 / km
slept:7.2 weight:69.7kg shoes: Adistar Cushion 5a
Tempo run from Club Sierra. Rachel not running today so decided to just head East on the railway trail towards Mt Helena for a change. 4k warm up in 21:36 (5:30, 5:20, 5:26, 5:20), 8k tempo in 33:06 (4:14, 4:23, 4:15, 4:06, 4:17, 4:05, 3:54, 3:51), 0.53k jog home in 2:50. Felt a bit weak and wobbly most of the way, I think from breakfast. I usually run before breakfast but didn't start running until 8:40 and was doing weights afterwards so had breakfast before starting. Pushed the last 3 minutes uphill hard just to see if I could go any faster. Both achilles sore at the start but ok by the end of the warm up and fine at the end.
Gym 30:00 [0]
Usual weights. Feeling very tired so cut it a bit short.
Monday Feb 11, 2008 #
Running 41:52 [2] 7.35 km (5:42 / km) +120m 5:16 / km
slept:7.6 weight:70.2kg shoes: Adistar Cushion 5a
Easy rehab loop. I was a bit worried about this one but had decided I needed to go for a run to assess the damage from yesterday. A bit stiff and tired despite not starting until almost 8am but very surprised to feel no pain in my achilles heels at all. Slightly less stiff and tired by the end and still no pain.
Sunday Feb 10, 2008 #
Running long 1:17:17 [3] 15.3 km (5:03 / km) +320m 4:34 / km
slept:6.6 weight:70.1kg shoes: Adistar Cushion 5a
Long run through John Forrest. Same loop as last week except kept going up railway to Bailey Rd at the end to add a little distance. Felt much better than last week so kept the pace fairly solid all the way. About 10 minutes faster than last week for the common section. Right knee a little sore for the first few minutes. Right achilles felt good after digging my knuckles into it for 10 minutes before starting. Left heel a little sore at times towards the end but not bad.
Saturday Feb 9, 2008 #
Running 38:47 7.35 km (5:17 / km) +120m 4:53 / km
slept:7.9 weight:69.7kg shoes: Adistar Cushion 5a
Easy run around the rehab loop. Picked up the pace in the last 10 minutes and threw in a couple of hard efforts of around 30 seconds each. Last effort felt quite good being downhill on the bitumen with a strong tailwind.
Friday Feb 8, 2008 #
Running tempo 1:01:52 12.68 km (4:53 / km) +200m 4:31 / km
slept:7.5 weight:70.3kg shoes: Adistar Cushion 5a
10k loop with an extra lap around rehab hill in the middle. 4k warm up in 23:06, 8k tempo in 35:55, .68k jog home in 2:51. A bit of a struggle this morning. Stiff lower back when I got up. Right knee and achilles a bit sore at the start. A bit tired most of the way. Feeling a bit better by the finish.
Thursday Feb 7, 2008 #
Running 37:40 7.35 km (5:07 / km) +120m 4:44 / km
shoes: Adistar Cushion 5a
Easy run around the rehab loop in the morning rain. Decided to put the tempo run off until tomorrow due to running last night but I actually felt quite good. Really nice out running in the light rain although it got a bit heavy towards the end. Heavy enough to kill my watch which was supposed to be water resistant when I got it for my 18th birthday but I have never changed the seals so it doesn't put up much resistance these days. Watch showed 36:36 briefly at the finish before going blank but it was 33:24 at 1k to go (before the random beeping started) and I don't think I ran the last km in 3:12.
Wednesday Feb 6, 2008 #
Running warm up/down 14:00 [2] 2.6 km (5:23 / km)
shoes: Adistar Cushion 5a
Warm up jog around the Esplanade.
Running tempo 26:18 * 5.35 km (4:55 / km)
shoes: Adistar Cushion 5a
Ran the Heirrison Island ORLOP event at a reasonably solid tempo. Had trouble reading the black and white map early on and found the vegetation boundaries a bit imprecise on the island. Stopped to help Cath get the pram through the gates half way around and forgot all about number 8 which was about 100m the other side of the gate. Realised at 9 but didn't bother going back as it was quite a long way. Temperature a lot more comfortable than I thought it would be.
Tuesday Feb 5, 2008 #
Running tempo 1:04:52 13.04 km (4:58 / km) +150m 4:42 / km
slept:7.6 weight:70kg shoes: Adistar Cushion 5a
From Club Sierra. 4k warm up (24:58) down to Strettle Reserve with Rachel then 8k tempo (34:25) up the railway trail past Mundaring and back to Coppin Rd. Hot and hard work, revised my goal for Matilda Bay 10k from sub 37 to sub 42 while I was running the tempo effort. 1k jog back to the gym.
Gym 30:00 [0]
The usual.
Monday Feb 4, 2008 #
Running 41:54 [2] 7.35 km (5:42 / km) +120m 5:16 / km
slept:7.0 weight:70.2kg shoes: Adistar Cushion 5a
Easy run around the rehab loop. Didn't want to get out of bed but felt ok once out there. Right knee a bit dodgy for the first 10 minutes but achilles heels pretty good.
Sunday Feb 3, 2008 #
Running long 1:25:43 [2] 14.88 km (5:46 / km) +320m 5:12 / km
shoes: Adistar Cushion 5a
Long run through John Forrest. Legs felt really heavy on the hills, I guess from the weights yesterday. Felt cool for the first 5 minutes then got warm as it was very still and a bit humid. Seemed to cool down again towards the end as the breeze picked up. Stopped at the toilets near the tavern and then felt a bit better up the long hill to the highway. Started to feel a little sore around the achilles after this so picked up the pace a bit to mask the pain.
Saturday Feb 2, 2008 #
Running 41:18 [2] 7.35 km (5:37 / km) +120m 5:12 / km
shoes: Adistar Cushion 5a
Rehab loop again. Pretty much just a shuffle again only this time I think it was mostly due to eating breakfast too soon before running. Should have gone before breakfast as it was getting a bit warm by the end.
Gym 30:00 [0]
Usual weights. Felt much stronger than Tuesday.
Friday Feb 1, 2008 #
Running 43:20 [2] 7.35 km (5:54 / km) +120m 5:27 / km
shoes: Adistar Cushion 5a
Shuffled around the rehab loop early (for me) in the morning. Legs felt really heavy from the start. Thought about turning back at O'Connor Rd but continued on and started to feel a little better after this. Starting to go downhill helps. About 6:37/km going out and 5:12 coming back.