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Training Log Archive: Craig

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m				load
	Running	31	31:14:19	226.71	(8:16)	364.85	(5:08)	5660				469.0
	Orienteering	2	1:38:11	11.37	(8:38)	18.3	(5:22)	550	27 /	39c	69%	56.1
	Gym	3	1:20:00
	Total	31	34:12:30	238.08		383.15		6210	27 /	39c	69%	525.1
	[1-5]	31	32:52:30
averages - sleep:6.6 weight:69.2kg

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Saturday May 31, 2008 #

Running 40:23 [2] 7.35 km (5:30 / km) +120m 5:05 / km
shoes: Brooks Glycerin 6

Rehab loop again. Right knee has been dysfunctional for the first 10 minutes of almost every run recently, might have to start doing something about it soon. Feeling the long run yesterday afternoon a bit but still feeling as though I am starting to move a bit better generally.

Running (treadmill) 25:48 [2] 5.0 km (5:10 / km)
shoes: Nike Free 7.0

Eventually persuaded Liam to let me have a go on the treadmill but couldn't make it through 5km without a toilet stop. Almost stacked it by jumping off the treadmill before it stopped in my desperation to get to the toilet. Could be a side effect of the antibiotics for my infected tooth or maybe something I ate at the 2 year olds birthday party this morning.

C • Friends 1

Friday May 30, 2008 #

Running long 1:29:33 [2] 16.8 km (5:20 / km) +350m 4:50 / km
shoes: Brooks Glycerin 6

No time to run in the morning because I had to see a dentist about the swelling on the right side of my jaw. Decided to swap with Saturday and do a longish run today. Out past end of Martin Rd, across the creek (past someone's tent) and around the firebreak to Forrest Ave and up to Coolgardie Rd. Went down Elizabeth to see if there was a way through to Martin Rd. I asked one of the local residents as I ran past and he told me you could get through on the firebreak of one property where nobody lives but when I got down to the creek it was about 10m wide so I decided to turn back. As I ran back the guy who told me about the way through said "I forgot about the water, sorry". Went up through the golf course to the railway for a drink then out the start of the MTB loop, past the transfer station and home on the rehab loop. Not feeling great early but felt good after going up the hill to Forrest Ave.

Thursday May 29, 2008 #

Running tempo 57:18 10.95 km (5:14 / km) +300m 4:36 / km
shoes: Brooks Glycerin 6

Warm up down Hardey valley to Helena River, tempo from floadway to top of O'Connor Rd and back to Moola Rd, jog home. Felt quite good on the warm up, solid going up the hill and recovered very quickly at the top of the hill. Felt like quite a short easy session, much less draining than the last time I did it.
Warm up 4.38km 24:20 5:33/km (-165m)
Floodway to O'Connor Rd 1.16km 5:23 4:39/km (+13m)
Up O'Connor Rd 2.91km 16:48 5:47/km (+229m)
O'Connor to Moola 1.08km 4:13 3:55/km (-20m)
Jog home 1.42km 6:33 4:37/km (-51m)

Wednesday May 28, 2008 #

Running 39:32 [2] 7.35 km (5:23 / km) +120m 4:58 / km
slept:6.3 weight:68.9kg shoes: Brooks Glycerin 6

Rehab loop again. Feeling a bit tired.

Running (treadmill) 25:13 [2] 5.0 km (5:03 / km)
shoes: Nike Free 7.0

Managed to restrict myself to 12km/h today.

Tuesday May 27, 2008 #

Running intervals 58:36 12.8 km (4:35 / km) +200m 4:15 / km

Put my running gear on at about 7:30am and started running at 4:10pm.
Rehab loop plus two laps of the hill at the far end. Plan was to do 3x2k hard today so went hard from rehab fence corner to rock surface fence corner on the two loops plus rehab fence corner to Moola Rd on the way home.
Warm up 3.59km 19:50 (5:32/km), stretch 3:01
2.10km 8:28 (4:02), 0.62km 3:14 (5:14)
2.10km 8:21 (4:00), 0.62km 3:13 (5:15)
2.37km 9:33 (4:02)
Jog home 1.42km 5:54 (4:09)

Monday May 26, 2008 #

Running 41:59 [2] 7.35 km (5:43 / km) +120m 5:17 / km
shoes: Brooks Glycerin 6

Rehab loop. A bit stiff and sore. Improved somewhat throughout the run but still more rehab needed I think.

Running (treadmill) 22:43 [3] 5.0 km (4:33 / km)
shoes: Nike Free 7.0

Felt pretty good, had to push it up to 14km/h to avoid running into the front of the treadmill.

Sunday May 25, 2008 #

Event: Challenge Fun Run

Running long 2:10:57 [2] 23.07 km (5:41 / km) +580m 5:03 / km
slept:6.7 weight:69.9kg shoes: Brooks Glycerin 6

Early morning (6:38am) long run. Started on the Darlington Winery loop but continued up the Helena valley to Pine Hill instead of going up Hardey Rd. Felt quite good from the start despite not sleeping and didn't feel 8k too far like my last couple of (shorter and flatter) long runs. Didn't feel very strong on most of the hills but that might just be because they are steep. Started to tighten up a bit after pine hill (550m with 110m climb) at 18km but still felt quite strong. Started to feel better again in the last 2k whick is slightly downhill and ran it in 4:13, 3:53 without making any effort to speed up.

C • Nice 2

Saturday May 24, 2008 #

Running 37:45 [2] 7.35 km (5:08 / km) +120m 4:45 / km
slept:7.3 weight:68.9kg shoes: Brooks Glycerin 6

Same again but in the morning this time.

C • Morning Person 2

Friday May 23, 2008 #

Running 38:10 [2] 7.35 km (5:12 / km) +120m 4:48 / km
shoes: Brooks Glycerin 6

Easy cruise around the rehab loop in the evening.

Thursday May 22, 2008 #

Running race 17:03 [5] 4.32 km (3:57 / km) +135m 3:25 / km
slept:6.8 weight:69.5kg shoes: Brooks Glycerin 6

"5k" Time trial at midday. Tried to go out fairly hard today helped by a nice little squall blowing me up the first hill. Still didn't feel great along the powerline but felt strong all the way up the long hill and knew I had a good split here which helped motivate me to the finish. Felt as though I kept the speed fairly well through the second half but I was only about on par with the last couple of time trials. Still finished with my second best time ever so a nice bit of confirmation that the hard work is starting to pay off. I can still feel there is a lot of room to improve so I hope that means I can start running some PBs pretty soon.

Running warm up/down 27:00 [2] 5.3 km (5:06 / km) +70m 4:47 / km
shoes: Brooks Glycerin 6

Warm up run to start plus a couple of hills, 4k 21:00.
Spent half the warm up thinking up excuses in case I was really slow.
Jog home, 1.3k 6:00.

Craig's 5k time trial - Splits

Wednesday May 21, 2008 #

Running 39:20 [2] 7.35 km (5:21 / km) +120m 4:57 / km
shoes: Brooks Glycerin 6

Rehab loop mid morning. Still feeling a bit of jetlag. It will nice when Amy adjusts to our time zone. Feeling somewhat better towards the end.

Tuesday May 20, 2008 #

Running 1:02:20 11.4 km (5:28 / km) +260m 4:54 / km
shoes: Brooks Glycerin 6

Headed out on the old easy long loop then stopped at O"Connor Rd after about 6k and did 5 x 1min of hill springing with a 20 second sprint off the top. Felt better than the last few days but not great on the warm up. Felt ok on the hills/sprints and then found myself increasing the pace on the jog home to the point where I was going under 3:40/km down Casino Rd.

Monday May 19, 2008 #

Running 30:23 [2] 5.4 km (5:38 / km) +50m 5:23 / km
(rest day) shoes: Nike Free 7.0

Jog to the local bottle shop and back to get some alcohol. Did a couple of laps of the oval and a few strides on the way there. Quads felt the same as yesterday.

C • Jog? Bottleshop? 4

Sunday May 18, 2008 #

Running long 1:34:02 [2] 17.65 km (5:20 / km) +250m 4:59 / km
shoes: Brooks Glycerin 6

Through the gauntlet to Kep track, back through Mundaring then down Yacopetti Pl checking out the new houses being built on piles of sand in the muddy creek bed and back along the fenceline from the rehab area. Felt quite good at the start and thought it was going to be a nice comfortable slow cruise but my quads and right calf started to feel stiff after about 15 minutes and stayed that way for the rest of the run. Still feeling kind of fresh and bouncy in some ways at the end but definitely not in the quads.

Saturday May 17, 2008 #

Event: Sun Coast Classic & WOC Selection Trials

Running 40:18 [2] 7.35 km (5:29 / km) +120m 5:04 / km
slept:6.5 weight:68.9kg shoes: Brooks Glycerin 6

Rehab loop. Took it real easy. Cold seems to be getting better but feeling the lack of sleep now. Found myself closing my eyes sometimes on the way back which isn't really safe on the tracks around here. Near the end I was alternating between wanting to stride out and wanting to lie down and go to sleep. I think I have probably averaged about 4 hours sleep a night this week.

C • 4hrs 1

Running (treadmill) 24:55 [2] 5.0 km (4:59 / km)
shoes: Nike Free 7.0

Nice and easy, mostly at 12.3km/h. Kept running into the front of the treadmill. Felt good afterwards.

Friday May 16, 2008 #

Running tempo 1:09:15 13.8 km (5:01 / km) +325m 4:29 / km
slept:6.2 weight:69.1kg shoes: Brooks Glycerin 6

Old 10k time trial loop with a tempo effort starting from my usual first split at the bottom of the big climb. Legs felt really heavy all the way but I was noticing at the end that I didn't really feel any different from the start and I felt quite fresh on the downhill jog home.
Splits
1.95k 10:56 usual warm up
2.41k 13:02 to bottom of hill, still warming up
0.37k 3:14 start of tempo, 65m climb + logs and ditches
2.18k 10:25
2.20k 9:58
3.20k 14:43
1.48k 6:54 warm down

Tempo section 7.96k 38:22 275m climb
Time trial loop 10.37k 51:24 290m climb
Hard to believe I ran the time trial in 43:18 once, might have been able to do 47 today.

C • Memories... 5

Thursday May 15, 2008 #

Running (treadmill) 16:45 [1] 3.0 km (5:35 / km)
max:120 shoes: Nike Free 7.0

Just a little loosener in the relentless and irrational pursuit of more km.
Hope do to a hard run this afternoon.

Running 37:23 [2] 7.35 km (5:05 / km) +120m 4:42 / km
shoes: Adistar Cushion 5b

Only had time for the rehab loop after taking Rachel and Amy home. Could have gone before picking them up but it was absolutely bucketing down and I wasn't that keen so I thought I would put off the harder run until tomorrow. Rain had stopped by the time I got out but there were lots of very big puddles around. Had to run through the bush at times on the way out to keep my feet dry but the water was receding fast enough that I was able to skirt around the puddles on the edge of the track on the way back. Trying to take it easy but had to put the brakes on a couple of times when my legs were getting over eager.

Wednesday May 14, 2008 #

Running (treadmill) 46:37 [3] 10.0 km (4:40 / km)
shoes: Brooks Glycerin 6

On the treadmill at Club Sierra with Liam in the creche. Mostly at 13km/h but had to include a short stretch at 16.6 in the middle to stretch my legs. Without orthotics.

Gym 20:00 [0]

Shorter weights because I had to get Liam out of creche.

Tuesday May 13, 2008 #

Running intervals 1:10:50 15.17 km (4:40 / km) +280m 4:16 / km
shoes: Brooks Glycerin 6

From my parent's house through the flattish Southern section of John Forrest. Warm up next to the highway then 6x1k tempo efforts with a 400m float recovery on the road that (sort of) follows the contour and some of the gravel tracks inside it. Felt quite good on the efforts and recovering quickly (as I would hope at that pace).
Warm up/down 4.45km 24:41 / 2.7k 13:51
6x1k + 5x400 rec = 8k in 32:18
3:52, 1:48
3:37, 1:45
4:05, 1:48
3:58, 2:00
3:39, 1:39
4:00

Monday May 12, 2008 #

Note

Planned to do the rehab loop this morning but something else came up...
Amy Kate Dufty, born 7:58am 12/5/08, 3.2kg, 48cm
http://picasaweb.google.com/craig.dufty/AmySBirth

C • Congratulations 12

Running (treadmill) 1:02:22 [2] 13.0 km (4:48 / km)
shoes: Brooks Glycerin 6

Did what I could on the treadmill while Liam fell asleep in front of Thomas the tank engine. Struggled a bit through the first half where I tried to do most of it at 12km/h but got into a nice rhythm when I allowed myself to stay at 13km/h for the second half so it went quite quickly.

Sunday May 11, 2008 #

Running long 1:53:13 [2] 22.0 km (5:09 / km) +460m 4:40 / km
shoes: Brooks Glycerin 6

Long run through John Forrest starting about 3pm. Almost started at 7am but decided to go down to the hospital for a while instead then had a large barbecue lunch and cake for Liam's birthday. Lunch wasn't sitting very comfortably but I couldn't have left it much later or it would have got dark. Felt about 8km too far. Absolutely buggered by the end.

Saturday May 10, 2008 #

Running warm up/down 9:00 1.9 km (4:44 / km)
shoes: Adistar Cushion 5b

Warm up for sprint champs. Much shorter warm up than I had planned due to taking a lot longer than I anticipated to register and go to the toilet so tried to accelerate it by doing a few minutes fairly hard.

Orienteering race 17:37 [5] ** 4.0 km (4:24 / km) +50m 4:09 / km
spiked:16/19c shoes: Adistar Cushion 5b

WA sprint champs at Hale School. A few small mistakes mostly caused by spending too much time looking ahead for route choices through the buildings and uncrossable fences. About 5 seconds of hesitation half way from 4-5 just losing track of where I was up to and stopping to double check. About 10 seconds missing the gap in the garden beds half way from 11-12. Another 10 seconds or so on 13-14 due to changing my mind on a 50-50 route choice after going 6 seconds one way. The right choice was obvious enough that I never really looked left but as I punched 13 I could see the path to the left so as I left 13 heading right I checked the left option was passable on the map and then turned around without thinking it through properly and without ever comparing left and right. I seem to do that quite often in sprints, need to work on that one. Felt a bit tired and slow all the way and not really motivated to try to push it really hard. Ended up 2nd 26 seconds behind Rob Jessop. A little disappointing to realise that a clean run might have been good enough to win but Rob was clearly moving faster than me all the way so really I was quite pleased to finish so close to him.

Running warm up/down 11:28 [2] 2.0 km (5:44 / km)
shoes: Adistar Cushion 5b

Decided to do a warm down today to make up for my short warm up. Feeling quite good by the end of it.

Friday May 9, 2008 #

Running 39:33 [2] 7.35 km (5:23 / km) +120m 4:58 / km
shoes: Brooks Glycerin 6

Rehab loop. Good and bad patches today, mostly bad early and good later. Right heel sore where I whacked it with a chair at the beach house yesterday.

Thursday May 8, 2008 #

Running 1:05:12 14.45 km (4:31 / km) +200m 4:13 / km
slept:6.6 weight:69.2kg shoes: Brooks Glycerin 6

Railway trail tempo. Warm up 4k in 19:17, Darlington to Charles Rd 6k in 25:52, recovery out to rehab track, tempo along fence past Charles, jog up hill to O'Connor, hard to Moola, jog home. Felt much better today.

Wednesday May 7, 2008 #

Running 40:35 [2] 7.35 km (5:31 / km) +120m 5:06 / km
slept:6.3 weight:69.2kg shoes: Brooks Glycerin 6

Rehab loop. Tired and sore from taking two trailer loads of green waste to the tip yesterday. Pretty warm by the time I started.

Running (treadmill) 26:08 [2] 5.0 km (5:14 / km)
shoes: Nike Free 7.0

Managed to keep the speed below 12 most of the way today, didn't even feel much inclination to go faster.

Tuesday May 6, 2008 #

Running intervals 1:09:30 13.66 km (5:05 / km) +200m 4:44 / km
shoes: Brooks Glycerin 6

Followed the 10k loop as far as the rehab area then out to Strettle reserve and did a few loops around there. Still feeling a bit tired and sore, particularly the right knee which I think is from painting skirting boards yesterday. Trying to do a fartlek session, only did a couple of short efforts early but did some longer and faster efforts out to and around Strettle reserve.

Gym 30:00 [0]

Tried a couple of different things but still feeling unmotivated.

Monday May 5, 2008 #

Running 40:43 [2] 7.35 km (5:32 / km) +120m 5:07 / km
shoes: Brooks Glycerin 6

Rehab loop at about 9:30am. Getting a bit warm. Sore and tired again and got more tired in the second half. Orienteering must be hard.

C • Hard 10

Running (treadmill) 18:58 [2] 4.0 km (4:45 / km)
shoes: Nike Free 7.0

Let Liam have a go on the treadmill first and had a bit of trouble getting him off.

Sunday May 4, 2008 #

Running warm up/down 5:08 [2] 1.0 km (5:08 / km)
shoes: VJ Integrator

Warm up for badge event. Supposed to be starting at 10:42 but wasn't ready until about 10:50 so thought I better keep the warm up pretty short.

Orienteering race 1:20:34 [4] *** 14.3 km (5:38 / km) +500m 4:48 / km
spiked:11/20c shoes: VJ Integrator

Badge Event at Umuna, 13.1km straight line. Not feeling very interested at the start and it didn't improve when I tried to navigate from the map change to number 11 instead of start to number 1. Fortunately it was short and I realised fairly quickly so only lost about 30 seconds but I was a bit unsure about where I was for the whole first leg and lost a little time at the end as well. I wasn't expecting a 1:10,000 map either so that didn't help when trying to get back on track. Tried to start again from number 1 but the way my legs felt going up the hill didn't help with my motivation. Got into my rhythm a bit better after a bit of downhill but still felt I was very inefficient for most of the course. I always seemed to be looking at the map to try to work out where I was rather than knowing where I was and looking at the map to plan for what was coming up next. Tried to increase the effort both physically and mentally after the map change and felt I was going better for a while but lost it again after losing over a minute fumbling around within 20m of 15. Really tired slogging up the hills from 18 to the finish. Much tougher physically and easier technically than I was expecting. Not very happy with my performance today, didn't cope well with having a late start.

Saturday May 3, 2008 #

Running 1:14:43 [2] 14.28 km (5:14 / km) +300m 4:44 / km
ahr:128 max:142 shoes: Brooks Glycerin 6

Easy run early in the morning (6:30) out to Martin Rd, up to Coppin Rd, down railway to Charles then home via rehab area. Trying to keep the hr under 130 but let it drift up on a few of the hills particularly after an unsheduled pit stop half way around which made me feel I was running late. I don't think the carboshotz before starting really worked for me today.

C • Shotz 2

Gym 30:00 [0]

Friday May 2, 2008 #

Running 37:58 [2] 7.35 km (5:10 / km) +120m 4:47 / km
shoes: Brooks Glycerin 6

Rehab loop. Another perfect morning for running, cold, clear and calm. Felt quite good and took it real easy.

Running (treadmill) 19:26 [2] 4.0 km (4:52 / km)
ahr:125 max:132 shoes: Nike Free 7.0

Gradual start then keeping the hr at 130 which was 13km/h. Didn't feel too good starting straight after a large bowl of pasta, ok once I got up to speed but felt it again when I slowed down. No pain or tightness in the heels at all.

Thursday May 1, 2008 #

Running race 17:21 [5] 4.3 km (4:02 / km) +135m 3:29 / km
ahr:161 max:165 shoes: Brooks Glycerin 6

"5k" Time Trial. 9 seconds faster than last time but I think that was entirely due to the firmer track from the record April rainfall so pretty disappointing really as conditions were absolutely perfect. Felt ok, legs felt fairly strong right to the finish but lacking any real power. Maybe still a little fatigued from a fairly hard last couple of weeks.
I think I lost concentration a bit on the early part of the final downhill section which is part of the reason I lost 7 seconds on the final split compared to last time.

Running warm up/down 38:53 [2] 7.4 km (5:15 / km) +125m 4:51 / km
ahr:130 max:154 shoes: Brooks Glycerin 6

Longer than usual warm up along the fenceline to Charles then down to start via 5 way junction plus harder efforts up each side of the start valley. Felt quite good starting out slowly but felt a little sluggish when I tried to increase the pace towards the end of the warm up. Total 5.8k warm up and 1.6k jog home.

Craig's 5k time trial - Splits

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