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Training Log Archive: Craig

In the 7 days ending Oct 22, 2006:

	activity	#	time	miles		km		+m	load
	Running	6	4:29:17	31.13	(8:39)	50.1	(5:22)	770	57.0
	Cycling	3	4:29:00	69.9	(15.6/h)	112.5	(25.1/h)		53.8
	Total	7	8:58:17	101.03	(5:20)	162.6	(3:19)	770	110.8
averages - weight:69.9kg

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Sunday Oct 22, 2006 #

Running tempo 15:00 [4] 3.6 km (4:10 / km) +70m 3:48 / km
weight:70.1kg shoes: ASICS GT2110

3x5min tempo pace with 2min easy. Aching a bit around back of left medial malleolus particularly going uphill but not too bad, much better than I expected.

Running warm up/down 26:46 [2] 4.8 km (5:35 / km) +80m 5:09 / km
shoes: ASICS GT2110

Warm up to O'Connor Rd 15.28, 2x2min recovery and 7.16 jog home from near Moola Rd.

Saturday Oct 21, 2006 #

Running 49:30 [1] 7.5 km (6:36 / km) +120m 6:07 / km
weight:69.5kg shoes: ASICS GT2110

Rehab loop. Very tired from the start and never warmed up. Supposed to be a 40min run but it took me nearly 50. At least it was slow enough to stop my left heel from hurting, I could feel it but only just.

Friday Oct 20, 2006 #

Running intervals 12:00 [4] 3.0 km (4:00 / km) +80m 3:32 / km
weight:70.1kg shoes: ASICS Kayano XII

4x3min intervals with 3min recovery on 10k loop. Taking it a bit easy for my first harder session in ages.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +80m 5:24 / km
shoes: ASICS Kayano XII

20min warm up, 3x3min recoveries, 11min warm down. Left heel sore, not feeling too bad on the efforts but getting worse on each recovery. Mostly inside of heel and wrapping around into arch a bit.

Cycling (road) 40:30 [2] 18.3 km (27.1 kph)

Ride to work from Fauntleroy Ave. Nice tailwind.

Cycling (road) 46:30 [2] 18.1 km (23.4 kph)

Ride back to Fauntleroy. Headwind.

Thursday Oct 19, 2006 #

Running 28:46 [2] 5.5 km (5:14 / km) +80m 4:53 / km
weight:70.1kg shoes: ASICS Kayano XII

Easy run to O'Connor Rd via gravel pits. Both sides of left heel sore from the start and got worse as I went.

Cycling (road) 50:30 [2] 21.1 km (25.1 kph)

Ride to work from Fauntleroy Ave. Went via Graham Farmer Fwy to avoid all the broken glass near the footbridge over Gt Eastern Hwy. Felt a bit tired.

Cycling 45:00 [2] 18.5 km (24.7 kph)

Ride back to Fauntleroy Ave. Cinnamon donut at the start, chocolate iced donut at the finish. Still tired.

Wednesday Oct 18, 2006 #

Running 44:09 [2] 8.7 km (5:04 / km) +100m 4:48 / km
weight:69.9kg shoes: ASICS GT2110

Easy lap of KP with Ivan. Similar pain pattern to yesterday but not as bad.

Tuesday Oct 17, 2006 #

Running 53:06 [2] 10.0 km (5:19 / km) +160m 4:55 / km
weight:69.8kg shoes: ASICS GT2110

Easy 10k loop from home. Pain on inside of left heel and under left ankle peaked at around 5min then started to ease. Pain on outside of left ankle increased as inside eased, fairly equal and mild for most of run before outside eased and inside increased again for last few minutes. Pain in right arch and tighness in inside of right calf briefly at around 20 minutes. Right knee a bit sore for the first half. The week off has obviously done me a lot of good. Glad I decided not to do a long run.

C • thanks 1

Monday Oct 16, 2006 #

Cycling (road) 46:30 [2] 18.5 km (23.9 kph)
weight:69.9kg

Ride to work from Fauntleroy Ave.

Cycling (road) 40:00 [2] 18.0 km (27.0 kph)

Ride back to Fauntleroy Ave. Nice tailwind. Hit 53km/h going up the hill on Frederick St and still accelerating when a courier decided to stop in the middle of the road and I had to slam the brakes on. Both knees feeling a little sore.

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