Training Log Archive: Craig

Intervals at McGillivray with Rachel.
3x1k @ 10k pace, 30s rest, 400 @ 3k pace, 2min rest
GPS trace seems a little confused. Try this instead.
Forgot to start watch on first 1k so missed the first 100m or so. Splits were approximately
4:00, 1:24
4:00, 1:24
3:56, 1:20

Run to the gym with a loop around shenton bushland.

Taping at Lovers Lane for event on June 9. Jogged a bit here and there but didn't have much enthusiasm for it.

NavDash Churchlands. Heart bugging me all morning. It came good during the race so I was able to enjoy a good fun course by Wayne with lots of controls and a bit of bush in the middle. Pretty happy with my run but I don't think my route on 11 was the best. I was planning to start through the car park and then look to cut through the bush but the track right looked inviting as I approached 10 and the slight uphill through the car park was enough to put me off. Should have stuck to my original plan.

Stopped at the gym on the way home.

Long - Splits

Sand tracks in KP. Legs felt pretty good and got into a nice rhythm at times. A bit of a nostalgic feel running fast(ish) on the sand tracks at dusk on a warm evening, haven't done it in a very long time.

Short shuffle around KP. Mind was willing but the body wasn't.

Intervals with Rachel at McGillivray. 10min tempo, 4x1min faster, 5min tempo, all 1min walk/jog recovery. Warm up from/to the gym. Running on the outside lane of the grass track. Tempo efforts mostly in the 4:10-4:20 range I think which felt pretty comfortable.

Straight into the gym after running.

Easy run in KP. Right calf a bit sore when I increased the pace.

Feeling sick. Probably same thing Amy and Liam had but not as bad for me.

Planning to try a longish run but as I left I jokingly asked Liam if he wanted to come and he surprised me by saying yes. Jogged over to Rosalie with Liam and did a bunch of short sprints for about 20 minutes. Lots of races to various lines and goal posts, races up and down the grass banks, a few variations on chasey using the soccer field markings to constrain things.
Did another half hour loop in KP after taking Liam home.

It turns out this was probably a very bad idea because Liam then spent all night vomiting up everything he had eaten at a birthday party in the early afternoon. From the top bunk he managed to vomit all over the bed, down the side of the bed against the wall and off the other side of the bed down the ladder including into Amy's hair while she slept below. This was despite having an ice cream container with him on the bed because he said he felt sick before going to bed. After switching beds he then vomited in the new bed several more times (again failing to use any of the containers available) but mostly just fluid so not so messy. Spent most of the night cleaning up the mess and Rachel spent all Monday cleaning as well.

C • Lachlan 1

Another attempt at the Lake Jualbup 5k time trial. Thought about going to parkrun but the extra adrenaline of a real race always seems to cause problems. Hoping to get under 21 minutes this time but the heart was bad last night and was feeling a bit twitchy on the warm up so I wasn't confident.
Did a reasonable warm up with a short loop through KP and was feeling ok but not jumping out of my skin like on last Sunday's long run.
First lap 5:05 - Happy with that, heart good but not sure I can maintain it.
Second lap 5:06 - Thinking about ShotRat's 3k time trial and feeling as though I wouldn't have much of a kick left for the last 500m if this was a 3k time trial. Expecting the 3rd lap to be slower.
Third lap 5:12 - Had to run behind a garbage truck for a while which isn't very pleasant when breathing as hard as I was. Could feel the pace dropping at times but not as bad as I feared. Confident the last lap would be quicker.
Last lap 5:03 - Tried to push the downhills harder and hold the pace though the points I felt myself slowing on the previous lap. Passed the garbage truck again but going opposite direction this time so didn't have to put up with the smell for as long.

Very happy with the total time, almost a minute faster than my last effort. Hope to be having a serious crack at the sub 20 next month.

C • Nice to know 1

Easy run in KP. Going pretty well towards the end.

Long run from Glen Forrest with Rachel. Felt terrible for the first 20 minutes, ok for the next 20 minutes, fantastic for the next 40 minutes and average for the last few minutes.

Event: Wildflower Tavern NavDash
 

NavDash Wildflower Tavern JFNP.
1. Wasn't quite sure which track I was on after crossing the creek until I saw the rock surface on my right then looked ahead and could see the boulder at the bottom of the cliff so started looking at route choice to 2.
2. Thought going up and down the banks would slow so ran under the bridge.
3. Using the funny shaped boulder mid leg as my exit feature but I exited a little left of straight so took a while to work it out and correct my line.
4. Contoured to the big rock surface then looked for a good line down to the track. Tried to keep height crossoing the earth banks but still felt reall bad running out to and along the raillway trail. Struggling to maintain a jog.
5. Recovered a little on the downhill into 4 so tried to maintain a reasonable speed on the easy run to 5.
6. Walk/jog up the hill.
7. Aiming right of the green stripe. Had a little trouble indentifying the cliff mid leg so went a little right of ideal. Was always going to be slow because it was uphill.
8. Had hoped to do this one fast but I was feeling awful from the climb to 7 and the boulders above the control didn't look quite as I expected. I think I didn't see the boulder field on the edge of the circle on the map.
9. Accepted that I was going to have to walk most of this. Over the rock surfaces and behind the little rocky knoll. Didn't look quite as I expected from here but just looked for the distinctively shaped cliff out the back and saw it quite early.
10. Long leg with an obvious route across the only open bridge. Tried to push the downhill first half to make up for the time I knew I would lose on the second half. Closer to fenry than I expected.
11. Feeling crap from the long leg so just tried to jog this one and get ready to try for a fast split on 12.
12. Short downill through the bush with obvious catching features so just tried to straight line it as fast as I could.
13. Walk up the hill ready for another attempt at winning a split on 14.
14. Initially aiming for the first bend in the track but didn't want to drop down the steep slope so stayed right of the track until after crossing the creek. Finally hit the track and was trying to work out when to leave it when I realised the control was right in front of me.
15. Recovery jog down the track then picked up the pace a bit through the car parks.
16. Just trying to keep moving.
17. Tried to do this one fast but it was a bit tough after the climb to 16. Not as smooth as I would have liked getting from the road to the clearing.
18. Initially planned to just bomb down the hill through the green right of the rocks but saw the stairs on the map on my way into 17 and decided that was a safer option. Top part of steps seemed slow and I wished I had stuck with the original plan but the bottom half was better and could see the control from a distance so maybe it was quicker. Interested to see the splits. [Well I had the fastest split almost 30 seconds faster than ShotRat so I think the stairs must have been quicker.]
Finish. tRicky leg. Thought about straight lining it but needed a little track run to consider it properly and by then it seemed best to keep going to the small track.

C • #14 1

LONG COURSE - Splits

Joined gym at revo fitness to try to counter the loss of strength from being too scared to push hard up hills.

Heart was good today which makes it much more fun. Started the day at the back of a group of 7 within about 2 minutes and really enjoyed trying to be as fast and efficient as possible but didn't make much progress. Moved up one spot I think. Only real problem was drifting a bit right on the long leg to 6, failing to turn back to the left after contouring around a spur and then feeling a little disoriented for a while afterwards but it probably cost less than 30 seconds. Beat Blair again today but still almost a minute down overall. A bit too fast and easy to make much of a move today and I'm still just too slow even when my heart is behaving.
Kept a bit of an eye on the pace of the M40s and concluded that I'll need to get a bit fitter before I'll be ready to move up.

Day 3 M21E - Splits