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Training Log Archive: Craig

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m	load
	Running	24	23:39:31	157.26	(9:02)	253.09	(5:37)	3555	364.9
	Cycling	7	16:32:47	248.9	(15.0/h)	400.57	(24.2/h)		248.4
	Orienteering	2	56:38	6.31	(8:58)	10.16	(5:34)		15.9
	Total	30	41:08:56	412.48	(5:59)	663.82	(3:43)	3555	629.2
averages - sleep:6.7 weight:69kg

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Wednesday Jan 31, 2007 #

Running 47:00 [2] 8.7 km (5:24 / km) +100m 5:07 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Alan (first 20min). Felt awful, very stiff early on and tired all the way. Right achilles a bit sore at times, left not too bad.

Tuesday Jan 30, 2007 #

Running long 1:26:40 [2] 14.8 km (5:51 / km) +320m 5:17 / km
slept:6.9 weight:69.3kg shoes: Brooks Adrenaline GTS 6

90min loop with Rachel and Erin. A bit faster than last couple of weeks because Erin was pushing the pace I think. I didn't feel too bad except that I was struggling to keep up. Running with 4mm heel lifts and the pain was more around the back of the heel again today, not sure if that was because of the heel lifts.

Monday Jan 29, 2007 #

Cycling 1:31:45 [2] 38.85 km (25.4 kph)
slept:6.2 weight:69.8kg

Ride to work. Struggled up the hills. If I don't make a miraculous recovery during the day I'm going to be in trouble going home.

C • Cycling spped 3

Cycling 1:39:15 [2] 38.85 km (23.5 kph)

Ride home. No miraculous recovery, just felt a bit more tired. At least I know if I could make it up the hill today I should be able to make it any day no matter how bad I feel.

Sunday Jan 28, 2007 #

Running tempo 21:10 [4] 5.0 km (4:14 / km)
ahr:159 max:166 shoes: Mizuno Wave Nirvana

WAMC PtWalter 5k pushing pram and trying to pace Rachel. Pretty warm and a bit of a headwind going out, tailwind coming back. Felt pretty hard on the way out, I remember thinking I wouldn't want to be doing the 16k at this pace. Coming back seemed much easier going with the wind, the pace was about the same overall coming back but we were dropping off the pace and then surging to try to get back up to speed so it wasn't as even. HR ave about 164 for last km going out and 158 for first km coming back.
Both pram and GPS recorded the distance as 5.02km.
Splits 4:15, 4:11, 4:17, 4:16, 4:09

Running warm up/down 12:33 [2] 1.72 km (7:18 / km)
ahr:122 max:133 shoes: Mizuno Wave Nirvana

About 1km warm up and a bit less warm down.

Saturday Jan 27, 2007 #

Running 42:54 [2] 7.4 km (5:48 / km) +120m 5:22 / km
slept:6.4 weight:69.3kg shoes: Mizuno Wave Nirvana

Rehab loop again. Stiff, sore, tired. Going a bit faster by the end but that was mostly because I wanted to get it over with. Getting a bit sore underneath left heel again.

Friday Jan 26, 2007 #

Running 42:33 [2] 7.37 km (5:46 / km) +120m 5:20 / km
ahr:131 max:143 slept:6.8 weight:69.1kg shoes: Brooks Adrenaline GTS 6

Rehab loop. Legs felt like lead weights. Fortunately lead weights seem relatively immune to achilles problems.

Running (treadmill) 30:00 [2] 6.0 km (5:00 / km)
ahr:127 max:148 shoes: ASICS Kayano XII

Easy run on the treadmill in the airconditioning. Still 40 degrees outside at 7pm. Did a couple of minutes at 16km/h just to see how it looked on video. Legs felt a lot fresher than in the morning but I have been a lot more sore in the afternoon particularly in the calves when I get up after sitting down for a while. Soreness didn't last long once I started running though. Slight tenderness under front of left heel like mild pf, otherwise achilles/heel was good.

Thursday Jan 25, 2007 #

Running (treadmill) 25:02 [2] 5.0 km (5:00 / km)
ahr:128 max:134 shoes: Brooks Adrenaline GTS 6

Easy 5k on the treadmill trying to keep hr at 130 after 5 or 6 minutes warming up. Settled on 12.4km/h with hr going up and down between 128 and 133. Heel felt ok but a bit sore under outside of left forefoot where my foot strikes the ground.

Running hills (Jacobs Ladder) 30:20 [5] 3.33 km (9:07 / km) +200m 7:00 / km
ahr:136 max:171 shoes: Mizuno Wave Nirvana

3 x Jacobs Ladder stairs (about 75m horizontal and 50m vertical)
1:13 153/166
1:11 154/169
1:12 157/171
Just over 38C when I left work. Felt pretty awful on the warm up but that was nothing campared to how I felt after the last effort. I still felt a bit shaky about 15 minutes after finishing the warm down and consuming an ice cream and bottle of powerade. IF I ever do this again I'm just running up once as part of a longer run.

Wednesday Jan 24, 2007 #

Running 49:37 [2] 8.7 km (5:42 / km) +100m 5:24 / km
slept:7.2 weight:69.3kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Ben. First time in a while for Ben and it showed. He promised to keep coming this time. Pretty hot but felt really good probably just due to the slow pace (Ivan felt really good too). A bit of pain under the heel but not too bad.

Tuesday Jan 23, 2007 #

Running long 1:29:09 [2] 14.8 km (6:01 / km) +320m 5:26 / km
slept:6.8 weight:69.3kg shoes: Mizuno Wave Nirvana

Standard 90 min loop with Rachel. Started to feel a little tightness around the heel at about 45 min and started to hurt from about 65 min. Feeling really good at the end apart from the pain under the heel. Stopped to check my shoe once to see if I had a stone stuck under the heel again but there was nothing there.

Monday Jan 22, 2007 #

Note
(rest day)

Just didn't feel like doing anything.

Sunday Jan 21, 2007 #

Cycling race (MTB) 59:05 [5] 21.5 km (21.8 kph)
ahr:156 max:164

Bike leg of Lake Lesch offroad tri in team with Deb (swim) and Rachel (run). Slightly different course from last year and I definitely preferred it. The extra loop was a more interesting and varied climb than the bit we skipped and it broke up the one long climb so the later steep hills seemed a lot easier. 3 laps instead of 4 is definitely an improvement. I still lost interest a bit after the first lap but I think that is because I got overtaken by a bunch of stronger cyclists and kind of gave up a bit. I was a bit surprised by my splits for the 3 laps (18:30, 18:50, 18:31) because I thought I got slower each lap. The time lost on the second lap was all on the downhill and I'm sure it was just due to lack of motivation. I really need to learn to race better.

C • Did you beat Ken? 4

Saturday Jan 20, 2007 #

Running 39:49 [2] 7.34 km (5:25 / km) +120m 5:01 / km
ahr:133 max:142 slept:6.6 weight:69kg shoes: Mizuno Wave Nirvana

Rehab loop. Heel a bit sore at the back where the tape was putting pressure on it but this went away after 10 minutes. Pushed a little harder than yesterday coming back but still pretty easy. Starting to get a little sore underneath heel in the last few minutes so I don't think the tape was doing any good, took it off a couple of hours after finishing because it was hurting the back of my heel again. Heart rate is a bit of a guesstimate because there was a lot of interference from my electrically charged shirt.

Orienteering 26:20 [2] 4.5 km (5:51 / km)
ahr:130 max:145 shoes: Brooks Adrenaline GTS 6

Metro Series Reabold. Easy run around lakes and bottom couple of trails. Pretty boring running around at the back of a long line of people doing the only obvious route choice. Finished way down compared to last couple of weeks despite not doing much different.

Friday Jan 19, 2007 #

Running 41:48 [2] 7.37 km (5:40 / km) +120m 5:15 / km
ahr:124 max:135 slept:7.0 weight:68.4kg shoes: Mizuno Wave Nirvana

Rehab loop. Expected to feel crap after last night's effort but actually felt quite good. No stiffness, no soreness and felt very easy. Must be because I made an appointment to see the physio.

Note

Physio taped my foot and suggested
- do the single leg calf raises he told me to do in September but only every 2nd day becasue I am too pathetically weak to handle it every day
- try to run on grass as much as possible, treadmill probably next best alternative
- agreed with my thoughts that 2 short runs a day may be better than one longer run
- do some jacobs ladder repeats as a way of getting in some hard efforts and strengthening my calves and quads without over stretching the achilles
- more massage
- eat, drink and sleep better

Running 25:44 [2] 5.0 km (5:09 / km)
ahr:123 max:129 shoes: Brooks Adrenaline GTS 6

5km easy on the treadmill. Increaded the speed from 10 to 12km/h a bit more gradually this time which seemed to help. A bit sore under outside of left ankle early on.

Thursday Jan 18, 2007 #

Running intervals 12:30 [5] 3.34 km (3:45 / km)
ahr:152 max:158 slept:7.0 weight:68.6kg shoes: Brooks Adrenaline GTS 6

25x30 seconds with 30 seconds recovery on grass and a bit of cyclepath around the river. It was windy but I made sure I did most of the hard stuff with the wind. Had a really tight spot high in my right calf particularly while accelerating on each effort. Getting sore under left heel by the end.

Running warm up/down 43:57 [2] 7.38 km (5:57 / km)
shoes: Mizuno Wave Nirvana

Warm up 24.13, warm down 7.14 and recoveries 12.30. Felt awful on the warm up, spent the whole time trying to decide if I should give up and walk home. I was feeling very stiff and tired and struggling along at about 7 min/km.

Wednesday Jan 17, 2007 #

Running 45:30 [3] 8.7 km (5:14 / km) +120m 4:54 / km
ahr:133 max:154 shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Struggled today. Getting sore underneath left heel, felt a bit like pf. GPS lost reception for a while and lost about 500m, first time that has happened with the new one.

Tuesday Jan 16, 2007 #

Running long 1:28:55 [2] 14.8 km (6:00 / km) +320m 5:25 / km
ahr:124 max:142 slept:6.5 weight:69.4kg shoes: Mizuno Wave Nirvana

Usual 90min loop with Rachel. Started slow but feeling ok once warmed up. Finished quite strongly, Rachel pushed the pace down to around 4:10/km in the last 500m and it felt pretty good. Usual bit of heel soreness in the last 15 minutes.

Monday Jan 15, 2007 #

Cycling 1:10:40 [2] 24.8 km (21.1 kph)
slept:6.9 weight:69.2kg

Ride to work from Woodbridge Lakes. Strong headwind all the way.

Cycling 54:50 [2] 24.7 km (27.0 kph)

Ride back to Woodbridge Lakes. Wind still blosing the same way but much stronger around the river. The wind waves were crashing into the river wall and spraying the cycle path with water. Felt a bit sorry for all the people trying to ride the other way. Hard to stay on the bike in the crosswind between Barrack St and the Causeway, made me think of Paul Crake.

Sunday Jan 14, 2007 #

Running 48:35 [4] 9.88 km (4:55 / km) +160m 4:33 / km
ahr:137 max:149 shoes: Brooks Adrenaline GTS 6

10k loop. Supposed to be a fairly hard effort but my legs did not want to cooperate. Still felt a s though I had worked hard by the end despite never getting the heart rate or the pace very high. Very hot for 6:30am. Heel a bit sore for the last 10 minutes.

Running (treadmill) 27:40 [2] 5.35 km (5:10 / km)
ahr:126 max:134 shoes: Mizuno Wave Nirvana

Easy run on the treadmill. Looking at a map from Easter 1990 in Burra. Didn't have any trouble keeping up the pace when reading the map but I was only going 12km/h and I couldn't read the small details no matter how long I looked. Tended to drift towards the sides rather than the back. Heel got a little sore just after I pushed the pace up from 10 to 12km/h after a short warm up. Thought about stopping but it went away completely after only a couple of minutes. Felt quite good for the rest, much more pleasant than it would have been outside (had the air conditioner and fan going and a water bottle).

Saturday Jan 13, 2007 #

Running 38:13 [3] 7.35 km (5:12 / km) +120m 4:48 / km
ahr:132 max:141 slept:6.6 weight:68.7kg shoes: Brooks Adrenaline GTS 6

Rehab loop. Tried out the course feature on the garmin which I think may have influenced me to start a bit faster than normal. Tried to keep hr around 130 once I found a screen that showed it. Beat last week by 720m. Slight tenderness at base of left heel towards the end. Bit of a tight spot in upper right calf early on.

Orienteering race (Metro Series) 30:18 [3] 5.66 km (5:21 / km)
ahr:143 max:154 shoes: Mizuno Wave Nirvana

Medium Course at Lake Gwelup with Rachel. Same deal as last week planned to do short with pram racing Matt but he played cricket and Penny demanded Liam so we did the medium. Ran a bit harder than intended. Rachel thinks I was pushing the pace, I think it was her. I think she set the pace early and then I got a bit competitive trying to get past Anthea which we did in the end because she had to do a longer leg at the finish to get a different last control. I think our route was pretty close to optimal. Heel a bit sore afterwards, didn't notice it much while running.

Friday Jan 12, 2007 #

Cycling 1:26:50 [2] 38.8 km (26.8 kph)
slept:6.8 weight:68.8kg

Ride to work. All the way this time.

Cycling 1:36:00 [2] 38.9 km (24.3 kph)

Ride all the way home from work. Tried a different route through Rivervale but it didn't work out, about the same distance but much slower. Just a light crosswind going up the hill, no howling Westerly. Wasn't concentrating at the bottom of Leithdale Rd and didn't get down to my bottom gear before it was too steep to change. Managed to drop it down turning into Ryecroft which I needed to make it up the last 200m of the steep section. I don't think I can face it again on Monday, might drive to Darlington or just run instead.

Thursday Jan 11, 2007 #

Running intervals 10:00 [3] 2.14 km (4:40 / km)
ahr:141 max:152 slept:6.6 weight:68.9kg shoes: Brooks Adrenaline GTS 6

5.5 laps of "sprinting" the straights and jogging the bends at GF oval. Actually my sprint never got faster than 3min/km so it was a pretty easy session. Felt good on the downhill straight.

Running warm up/down 28:00 [2] 4.85 km (5:46 / km) +50m 5:29 / km
ahr:130 max:137 shoes: Brooks Adrenaline GTS 6

Warm up to oval the long way (18:40) and back the short way (9:20). Heel starting to feel a little tender on the way home.

Wednesday Jan 10, 2007 #

Running 42:58 [3] 8.7 km (4:56 / km) +100m 4:40 / km
slept:6.6 weight:68.9kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan. Feeling quite stiff and started pretty slowly but the pace went up when another runner turned onto our track just ahead of us at the bottom of the hill. I think it was Patrick Smith who I have had some close races with at WAMC runs a few times. Felt a bit better after the effort.

Tuesday Jan 9, 2007 #

Running 1:15:46 [2] 12.88 km (5:53 / km) +220m 5:25 / km
ahr:126 max:146 slept:6.4 weight:68.9kg shoes: Brooks Adrenaline GTS 6

Easy run with Rachel and Erin. Supposed to be 2 hours but Erin only wanted to do about 70, Rachel felt crap and my heel started to get sore so we didn't make it. Didn't want to get out of bed but actually felt quite good once we got going. Might see if my heel can handle doing the other 45 minutes this afternoon.

Note

Rachel talked me out of trying to do the other 45min.

Monday Jan 8, 2007 #

Cycling 1:29:20 [2] 38.2 km (25.7 kph)
slept:6.9 weight:69kg

Ride to work from Darlington. Tried to ride around the river but got a bit lost around Ascot so reverted to usual route then decided to go back to river hence the extra 5km.

Cycling 1:17:10 [2] 33.2 km (25.8 kph)

Rode home the direct way. Felt surprisingly strong up the hill (7:38), might even ride all the way on Friday.

C • Wind Assisted? 2

Sunday Jan 7, 2007 #

Running (Treadmill fitness test) 34:00 [3] 7.44 km (4:34 / km)
ahr:140 max:168 weight:69.1kg shoes: Mizuno Wave Nirvana

Decided to try doing a fitness test of sorts on the treadmill. Not sure if it is a meaningful test but this is what I decided to do:
5min @ 10km/h then increase speed by 1km/h every 3 minutes until I didn't feel like going any faster then back to 10km/h for 5 minutes as a warm down. Worked out average heart rate for final minute at each speed. All done at 1% gradient because that is what the treadmill manufacturer said is equivalent to outdoor running.

10km/h 118
11km/h 127
12km/h 132
13km/h 139
14km/h 145
15km/h 152
16km/h 158
17km/h 163
18km/h 166
10km/h 129

17km/h felt pretty hard but not really getting harder over the 3 minutes. 18km/h was definitely getting harder over the 3 minutes and I wasn't keen on going to 19 so I stopped there.

Advice on a more effective test or how to interpret the results is welcome.

Running (pram run) 54:16 [2] 8.6 km (6:19 / km) +120m 5:54 / km
ahr:127 max:137 shoes: Mizuno Wave Nirvana

Easy run with pram down to Darlington and back on the railway trail, well the run down was pretty easy anyway. Keeping Rachel company on her warm up for a tempo run up the railway. Turned around straight away at Darlington while Rachel stopped to stretch and then watched her disappear very quickly when she went past me in Glen Forrest. Walked home from Bailey Rd because I couldn't face running up the hill with the pram.

Saturday Jan 6, 2007 #

Running 41:34 [2] 7.34 km (5:40 / km) +120m 5:14 / km
ahr:129 max:144 weight:68.5kg shoes: Mizuno Wave Nirvana

Rehab loop easy. Saw a bunch of runners at the top of O'Connor Rd from the WAMC group that runs from Helena Valley Primary School plus one lonely straggler on my way back. Felt ok, nice and easy, no pains.

Running race 23:46 [2] * 4.21 km (5:39 / km) +80m 5:09 / km
ahr:135 max:148 shoes: Brooks Adrenaline GTS 6

Metro Series event at Pt Walter. Was planning to race Matt over the short course with the pram but Matt decided to play cricket instead and Penny demanded to take Liam so we ended up doing the medium course without the pram. Nice little course through the bushland above the cliffs on blackwall reach and next to the golf course. Trying to take it easy but set my heart rate alarm off a couple of times trying to keep up with Rachel up the hills.

Running warm up/down 7:12 [2] 1.21 km (5:57 / km)
ahr:125 max:130 shoes: Brooks Adrenaline GTS 6

Did a little bit extra next to the river to make it up to 30 minutes. Left heel just starting to get sore.

Friday Jan 5, 2007 #

Cycling 1:17:40 [2] 33.2 km (25.6 kph)
weight:68.6kg

Ride to work from Darlington. Bloody freezing going down the hill. I was wearing a long sleeve jersey over a short sleeve one and was wishing I had tights and full finger gloves. Fingers and ears didn't stop burning until I got to Gt Eastern Hwy (about 12km). Wind was very variable today but mostly headwind. Legs were feeling yesterday's exercises a bit, hope they have recovered for the ride home.

Cycling 1:15:10 [2] 33.2 km (26.5 kph)

Ride back to Darlington. Quads were still a bit sore going down the stairs at work but I actually felt quite good riding up the hill. 8:12 up Marriott/Coulston and felt quite comfortable at the top. Might almost be ready to ride all the way.

Thursday Jan 4, 2007 #

Running intervals 15:00 [4] 3.57 km (4:12 / km) +40m 3:59 / km
ahr:144 max:152 weight:68.9kg shoes: Mizuno Wave Nirvana

5x3min hard with 3min jog recovery on 10k loop. Couldn't get the heart going again this morning so I took it a bit easy because I think it means I'm a bit tired. This happens to me quite a lot, I go over 170 inside the first minute of a race but I struggle to get over 150 in training. Anyone know what it means? Advice appreciated.

C • Unwanted advice 3

Running warm up/down 36:52 [2] 6.31 km (5:51 / km) +120m 5:20 / km
ahr:125 max:135 shoes: Mizuno Wave Nirvana

Warm up and down and recoveries between intervals. Taking it very easy.

Note

Did some step ups, lunges, single leg squats and calf raises.

Note

Booked flights for the JWOC trials weekend and didn't book for Liam so he is going to have to stay home. Now just need to organise a baby sitter.

Wednesday Jan 3, 2007 #

Running 45:19 [2] 8.7 km (5:13 / km) +100m 4:56 / km
shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Feels like a long time since I've done this run. I missed two weeks in a row, doesn't happen often.

Tuesday Jan 2, 2007 #

Running long 1:30:03 [2] 13.74 km (6:33 / km) +300m 5:55 / km
weight:68.8kg shoes: Mizuno Wave Nirvana

Usual 90min loop with Rachel but we were so slow we had to walk back the last km. I think it was me holding us up at least early on. Left heel sore for the last 15 minutes.

Monday Jan 1, 2007 #

Cycling (MTB) 1:26:36 [2] 26.1 km (18.1 kph)
ahr:114 max:150

Rode MTB out to Lake Leschenaultia, one easy lap of the triathlon bike course and warm down lap of the lake.

Cycling tempo (MTB) 28:26 [4] 10.27 km (21.7 kph)
ahr:150 max:168

Two harder laps of the Lake Lesch triathlon bike course. First lap hard 14:31 (hr 146/157), second lap flat out 13:55 (hr 153/168). Felt a bit better than I expected.

Running 25:06 [2] 4.07 km (6:10 / km) +65m 5:43 / km
shoes: Brooks Adrenaline GTS 6

Easy run pushing Liam in pram out and back on railway trail with Rachel and Matt. Matt's new year resolution was to run at least 4km every day so we went out 2km and turned around. I think Matt was revising his resolution by the time we got home. Rachel was bouncing up the hill near home with a big smile on her face daring Matt to take her on. Matt was in no shape to take her on up the hill but couldn't resist outsprinting her on the downhill finish.

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