Training Log Archive: CraigIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
5 AM
Running 52:23 [2] 7.33 km (7:09 / km) +113m 6:38 / km
shoes: Nike Free 3.0 Flyknit Orange
Monday Dec 29, 2014 #
4 PM
Tennis 1:30:00 [1]
With Liam on the grass.
7 PM
Tennis 1:00:00 [1]
With Daniel on hardcourt.
Sunday Dec 28, 2014 #
8 AM
Running 1:10:01 [2] 12.67 km (5:32 / km) +116m 5:17 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP. Not feeling as much of a wreck as yesterday but right achilles still a little touchy.
Saturday Dec 27, 2014 #
8 AM
Running 48:07 [2] 8.35 km (5:46 / km) +46m 5:36 / km
shoes: Nike Free 3.0 Flyknit Orange
Recovery jog down to Pelican Point and back. Still feeling like a bit of a wreck from powerline hills on Thursday.
Friday Dec 26, 2014 #
5 PM
Cycling 1:00:00 [1] 10.0 km (10.0 kph)
Gentle roll around North Fremantle checking the metro course.
Thursday Dec 25, 2014 #
5 PM
Running hills 1:14:53 11.06 km (6:46 / km) +392m 5:45 / km
shoes: Inov-8 X-Talon 212 b
Powerline hill x 3
Not ideal doing it on a warm afternoon after big Christmas breakfast with my family and Christmas lunch with Rachel's family. I was certainly feeling it on the warm up but settled by the time I'd been up the hill once.
Last did reps on this hill in 2008 and before that it was 2004. It isn't really the sort of hill you feel like running regularly but is good for those times when you need a crash course in hill running. It is about 800m long with 115m climb and is rocky and slippery enough that going down is almost as hard as going up.
I feel as though my hill climbing is much worse relative to my flat running than it used to be so I was interested to see how my times compared to past efforts. My times of 6:27, 6:40, 6:40 compared to my best session in 2004 of 5:28, 5:14, 5:09 seem to confirm my suspicions but I was happy to at least be able to run the whole hill fairly consistently over the three reps. Felt as though I was working a lot harder than I ever do on my flat sessions.
Found Rachel and Virpi on winery hill and ran home with them. Threw in one little surge on the way down the railway trail when I felt like stretching out a bit.
Not ideal doing it on a warm afternoon after big Christmas breakfast with my family and Christmas lunch with Rachel's family. I was certainly feeling it on the warm up but settled by the time I'd been up the hill once.
Last did reps on this hill in 2008 and before that it was 2004. It isn't really the sort of hill you feel like running regularly but is good for those times when you need a crash course in hill running. It is about 800m long with 115m climb and is rocky and slippery enough that going down is almost as hard as going up.
I feel as though my hill climbing is much worse relative to my flat running than it used to be so I was interested to see how my times compared to past efforts. My times of 6:27, 6:40, 6:40 compared to my best session in 2004 of 5:28, 5:14, 5:09 seem to confirm my suspicions but I was happy to at least be able to run the whole hill fairly consistently over the three reps. Felt as though I was working a lot harder than I ever do on my flat sessions.
Found Rachel and Virpi on winery hill and ran home with them. Threw in one little surge on the way down the railway trail when I felt like stretching out a bit.
Wednesday Dec 24, 2014 #
5 PM
Running 31:37 [2] 5.95 km (5:19 / km) +62m 5:03 / km
shoes: Nike Free 3.0 Flyknit Orange
Not feeling particularly motivated this week so I just figure I'll make it a long taper for Tasmania. Eventually persuaded myself to go for a bit of a jog in the evening after Liam unexpectedly decided he'd had enough tennis after only about one hour.
Tuesday Dec 23, 2014 #
Note
(rest day)
Feeling a bit tired after a long day yesterday.
Did a few skim-board sprints at Matilda Bay in the afternoon.
Did a few skim-board sprints at Matilda Bay in the afternoon.
Monday Dec 22, 2014 #
7 AM
Running long 1:21:44 [3] 15.76 km (5:11 / km) +280m 4:46 / km
shoes: Nike Free 3.0 Flyknit Orange
Greenbushes loop by myself at a reasonable clip. Nice loop with a lot of singletrack. Last few km not so interesting on wider trails but felt good to finish with a few km of gentle climb at a slightly harder effort. Greenbushes seemed like a bit of a ghost town, almost deserted when I started and didn't see a soul out on the trail. Some signs of life when I finished but still pretty quiet.
7 PM
Tennis 2:00:00 [1]
Pennants training with Brad, Rhett and Luke.
Sunday Dec 21, 2014 #
Note
(rest day)
Planned to run with Daniel but he decided he'd rather sleep in and then I couldn't be bothered going by myself so put it off until Monday.
Saturday Dec 20, 2014 #
8 AM
Running tempo 1:20:43 12.69 km (6:22 / km) +155m 6:00 / km
shoes: Inov-8 X-Talon 212 b
Warm up with Liam doing a few controls from the MTBO at Carters Rd then two 10 minute tempo efforts off trail through the pines and one up the rail trail to meet the others in town. Good terrain training in the pines, more uneven and heavier going than I thought it might be.
Friday Dec 19, 2014 #
7 AM
Running 50:18 [2] 8.83 km (5:42 / km) +94m 5:25 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy sand tracks loop in KP with 6 hill sprints near the tennis courts. Supposed to be a moderate day but I wasn't feeling up to that today. Felt a bit better after the hill sprints.
Thursday Dec 18, 2014 #
5 PM
Running 33:26 [2] 5.8 km (5:46 / km) +1m 5:46 / km
shoes: Nike Free 3.0 V5
Shuffled around Rosalie Park while everyone else played tennis. A bit stiff around right knee or tib/fib joint.
Wednesday Dec 17, 2014 #
6 AM
Running intervals 1:11:59 13.89 km (5:11 / km) +56m 5:05 / km
shoes: Nike Free 3.0 Flyknit Orange
4 x (1k, 30" rest, 400m, 1' rest) on the 400m track at McGillivray.
Feeling a little stiff and sore getting up and took a while to warm up. First rep felt a little sluggish, second and third felt smooth and controlled, legs feeling a bit heavy on the last but able to push through. Good session.
3:50, 1:22
3:47, 1:22
3:47, 1:21
3:47, 1:19
Feeling a little stiff and sore getting up and took a while to warm up. First rep felt a little sluggish, second and third felt smooth and controlled, legs feeling a bit heavy on the last but able to push through. Good session.
3:50, 1:22
3:47, 1:22
3:47, 1:21
3:47, 1:19
Tuesday Dec 16, 2014 #
5 PM
Running 47:42 [3] 10.09 km (4:44 / km) +96m 4:31 / km
shoes: Nike Free 3.0 Flyknit Orange
Moderate paced lap of KP after work. Not particularly motivated but actually felt quite good once I got going. Tried to take it relatively easy with intervals planned for tomorrow morning but still one of my fastest runs on this loop. Afternoon start helps a bit with the early pace. Heart a bit dodgy for a while after finishing but didn't last too long.
Monday Dec 15, 2014 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Maylands at home. Had a good night winning all six rubbers in straight sets against the team right next to us on the ladder so gives us a nice buffer going into the break.
Sunday Dec 14, 2014 #
8 AM
Running long 1:29:44 15.76 km (5:42 / km) +327m 5:10 / km
shoes: Nike Free 3.0 Flyknit Orange
Old 90min loop from Bailey Rd with the Pine Hill extension thrown in for extra fun. Wanted to get some long hills in but I was a little worried about how the legs would cope after a pretty long tempo run yesterday. The way I felt on the little hills early on (and the fact that Rachel kept gapping me slightly on them) didn't fill me with confidence but in the end I coped with the big climbs much better than I expected. Pine hill was slow (as always) but I never felt it was going to be a problem to keep running all the way. On the long gradual climb at the top of Charles Rd I got into a good rhythm where I felt like I could just keep chugging along all day. Tried not to fall into my usual trap of pushing the pace off the top of the hill and cruised into the finish still feeling really fresh. Good confidence builder.
Saturday Dec 13, 2014 #
8 AM
Running tempo 1:12:42 15.22 km (4:47 / km) +168m 4:32 / km
shoes: Nike Free 3.0 Flyknit Orange
2x20min tempo in KP with about 4min slow jog uphill recovery.
Struggled to get going this morning but felt alright once I'd warmed up a bit.
Struggled to get going this morning but felt alright once I'd warmed up a bit.
Friday Dec 12, 2014 #
5 AM
Running 1:01:18 [2] 9.25 km (6:37 / km) +98m 6:18 / km
shoes: Nike Free 3.0 Flyknit Orange
Plan was 10k at a moderate pace plus 6 hill sprints but my body wasn't up for it at all today. Tired, stiff and my heart wasn't in it so I shuffled around with a few walk breaks. Still did the hill sprints but didn't feel great. Had a few little dizzy spells with headaches after finishing.
Thursday Dec 11, 2014 #
7 AM
Running 28:03 [2] 5.02 km (5:35 / km) +47m 5:20 / km
shoes: Nike Free 3.0 V5
Recovery jog in KP.
Wednesday Dec 10, 2014 #
6 AM
Running tempo 52:13 11.46 km (4:33 / km) +87m 4:23 / km
shoes: Nike Free 3.0 Flyknit Orange
Had a vague plan to do the same loops I did after my previous parkrun but I wasn't feeling that keen about it so when I saw the Rosalie group heading past as I got to the park I decided to turn and run with them at least for my warm up.
Felt like working the hills a bit today so I decided to stick with the group around to the rollercoaster and do a tempo effort to the war memorial pushing harder up the hills. Continued on alone rather than waiting for the regroup and did another 8-9 minute effort along Kings Park Rd/Thomas St. Jogged over to the sand tracks and did another half effort down the sand track and back up to Thomas St.
Didn't want to do anything too hard this morning because I'm filling in at pennants tonight. Last shorter effort was still feeling as though it was maybe one too many.
Felt like working the hills a bit today so I decided to stick with the group around to the rollercoaster and do a tempo effort to the war memorial pushing harder up the hills. Continued on alone rather than waiting for the regroup and did another 8-9 minute effort along Kings Park Rd/Thomas St. Jogged over to the sand tracks and did another half effort down the sand track and back up to Thomas St.
Didn't want to do anything too hard this morning because I'm filling in at pennants tonight. Last shorter effort was still feeling as though it was maybe one too many.
7 PM
Tennis 3:00:00 [1]
Filling in for the Wednesday night pennants team against Bassendean.
I was pretty useless.
I was pretty useless.
Tuesday Dec 9, 2014 #
7 AM
Running 49:08 [3] 10.09 km (4:52 / km) +90m 4:40 / km
shoes: Nike Free 3.0 Flyknit Orange
Moderate paced lap of KP. Usual struggle to get out of bed the morning after tennis but I actually felt reasonably good once I got going.
Monday Dec 8, 2014 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Bull Creek at home.
I thought I played quite well but I was up against the undefeated and incorrectly ranked Rob again so I lost all my matches. Brad and I did manage to pinch one set in the first doubles match which was enough to get us over the line by 7 sets to 6.
I thought I played quite well but I was up against the undefeated and incorrectly ranked Rob again so I lost all my matches. Brad and I did manage to pinch one set in the first doubles match which was enough to get us over the line by 7 sets to 6.
Sunday Dec 7, 2014 #
8 AM
Orienteering 1:46:06 10.82 km (9:48 / km) +222m 8:53 / km
shoes: Inov-8 X-Talon 212 b
Training at Malmalling SW. Short map memory course by myself and then a harder normal course with Oliver Martin. Lots of stops on the second course, partly because half the tapes were missing or in the wrong place. Felt pretty comfortable in the terrain really considering it was the first time in a couple of months. Got the feeling that being a bit fitter was making it easier.
Saturday Dec 6, 2014 #
7 AM
Running warm up/down 21:14 4.0 km (5:18 / km) +2m 5:18 / km
shoes: Nike Free 3.0 Flyknit Orange
Warm up out to the turnaround point and back with a few minutes a bit harder at the end. Feeling alright, not much wind but already getting quite warm.
Did some drills and strides afterwards.
Did some drills and strides afterwards.
Running race 18:34 [5] 4.98 km (3:44 / km) +6m 3:42 / km
shoes: Nike Free 3.0 Flyknit Orange
Went out a little bit harder this time and consequently struggled a little bit after 3k but didn't let the pace slip too much and knocked a few more seconds off my parkrun PB. Pretty happy to make another improvement given that last time was already beyond expectations. Original goal was to get under 19 by the end of the year and I thought 18:30 might be possible if everything went exceptionally well. I guess things are going well.
Running warm up/down 12:03 [2] 2.15 km (5:37 / km) +5m 5:33 / km
shoes: Nike Free 3.0 Flyknit Orange
Warm down out to Trinity College and back. Passed a few overweight rowers on the way back. The back group looked really unfit but one guy out in front had a really nice running style, looked as though he could be a really good runner if he lost about 20kg.
Friday Dec 5, 2014 #
6 AM
Running 57:50 10.48 km (5:31 / km) +107m 5:15 / km
shoes: Nike Free 3.0 Flyknit Orange
Lap of KP with 6 hill sprints near the end. Feeling a bit tired so took it pretty easy for the first half.
Thursday Dec 4, 2014 #
7 AM
Running 41:04 [2] 7.16 km (5:44 / km) +25m 5:38 / km
weight:69.8kg shoes: Nike Free 3.0 V5
Easy jog around Rosalie for a while then into the flatter parts of KP. Thought I might just do laps of Rosalie the whole time but after two laps I decided that was all I could take. Second half in KP seemed to go much faster.
Wednesday Dec 3, 2014 #
6 AM
Running intervals 1:08:49 13.55 km (5:05 / km) +50m 4:59 / km
shoes: Nike Free 3.0 Flyknit Orange
6x1k with 1min rest, 3rd and 5th faster, at McGillivray.
Aiming for around 10k pace or a little faster with the 3rd and 5th efforts a bit faster than 5k pace. I was hoping for something near 3:50 on the slower efforts and 3:40 on the faster efforts. Ended up running 3:48, 3:47, 3:34, 3:48, 3:36, 3:47 which I was pretty happy with. I wasn't feeling particularly good so it was encouraging to still be able to run those times consistently on my own on the grass. Training hasn't been feeling that great the last couple of weeks but I think my fitness is still heading in the right direction. Planning another parkrun time trial this weekend.
Aiming for around 10k pace or a little faster with the 3rd and 5th efforts a bit faster than 5k pace. I was hoping for something near 3:50 on the slower efforts and 3:40 on the faster efforts. Ended up running 3:48, 3:47, 3:34, 3:48, 3:36, 3:47 which I was pretty happy with. I wasn't feeling particularly good so it was encouraging to still be able to run those times consistently on my own on the grass. Training hasn't been feeling that great the last couple of weeks but I think my fitness is still heading in the right direction. Planning another parkrun time trial this weekend.
Tuesday Dec 2, 2014 #
4 PM
Running 48:21 [3] 10.01 km (4:50 / km) +100m 4:36 / km
shoes: Nike Free 3.0 Flyknit Orange
Moderate paced lap of KP finishing at the tennis club to walk Liam home from his lesson. Still feeling a bit stiff and tired from tennis despite putting the run off until after work.
Monday Dec 1, 2014 #
7 AM
Running 32:21 [2] 5.25 km (6:10 / km) +53m 5:52 / km
shoes: Nike Free 3.0 V5
Easy jog with 6 hill sprints. Not feeling much power in the legs this morning but that might just be because I chose a steeper hill.
7 PM
Tennis 2:30:00 [1]
Pennants vs Bull Creek away. Bull Creek have a former junior state league player who has been playing number 3 for them a lot of the time but he was away this week so I had a much easier opponent. We won both my doubles matches in straight sets but the others lost their singles in straight sets so it was all square going into the last round. I won in straight sets and Brad and Rhett got up in a tight 3 setter to give us the tie. Pretty happy with the way I played most of the night.