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Training Log Archive: Craig

In the 7 days ending Nov 5, 2006:

	activity	#	time	miles		km		+m	load
	Running	7	5:09:25	36.47	(8:29)	58.7	(5:16)	800	91.0
	Cycling	4	4:33:00	69.66	(15.3/h)	112.1	(24.6/h)	45	46.7
	Total	7	9:42:25	106.13	(5:29)	170.8	(3:25)	845	137.7
averages - weight:70.2kg

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Sunday Nov 5, 2006 #

Running race 19:40 [5] 5.0 km (3:56 / km)
shoes: Brooks Adrenaline GTS 6

WAMC Club Bridges 5k road race. This was my first run with Liam in the running pram so wasn't sure what to expect. Sort of intended to run with Rachel and just make it a tempo run not an all out race. I started at the back of the field to stay out of the crowd at the start but it was a pretty small field so I worked my way forward pretty easily. Caught Rachel at 500m in 2.03 but tried to keep going the same pace rather than running with her. Staying with Rachel would have been more like the effort I was after but instead I kept trying to pick off more people in front because it is fun looking at their reaction when they get overtaken by a pram. It was feeling a lot harder after going across and back over the river with all the sharp bends, short hills and headwind and by the time I was into the last km it was feeling like an all out race effort. I had set up the bike computer on the pram and used it to get km splits of
4.05
3.45
3.55 (bridge crossing with the wind)
4.02 (bridge crossing into the wind)
3.52 (1.03km according to pram)

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Brooks Adrenaline GTS 6

Warm up 1km 5min, warm down 1km 8min with Rachel and Damien. Would have liked to do more warm up but didn't have time.

Note

Just realised I never even thought about my heel when running this morning.

Saturday Nov 4, 2006 #

Running 38:51 [2] 7.5 km (5:11 / km) +120m 4:48 / km
weight:69.9kg shoes: Brooks Adrenaline GTS 6

Rehab loop. Feeling a bit flat, really thought it would be slower than last week. Heel was pretty good, hardly felt it at all after the first 5 minutes.

Friday Nov 3, 2006 #

Running intervals 15:00 [5] 4.0 km (3:45 / km) +80m 3:25 / km
weight:70.5kg shoes: Brooks Adrenaline GTS 6

5x3min intervals on 10k loop with equal recovery. Started thinking about work on the first recovery until I started to take a wrong turn and noticed it was up to 4 minutes. Cut the second recovery back to 2 minutes to compensate.

Running warm up/down 33:04 [2] 6.0 km (5:31 / km) +80m 5:10 / km
shoes: Brooks Adrenaline GTS 6

Warm up to O'Connor Rd 15.13, recoveries 4,2,3,3, jog back from Moola Rd 5.46. Heel pretty good, more sore on outside than inside.

Cycling 46:40 [2] 18.2 km (23.4 kph)

Cycling 44:00 [2] 18.2 km (24.8 kph)

Thursday Nov 2, 2006 #

Running 31:06 [2] 5.5 km (5:39 / km) +80m 5:16 / km
shoes: Brooks Adrenaline GTS 6

Easy run to O'Connor Rd and back via gravel pits.

Cycling 46:50 [1] 18.4 km (23.6 kph)

Cycling 42:00 [1] 18.2 km (26.0 kph)

Tried to go slowly enough to get over 10 hours but the tailwind was too strong.

Wednesday Nov 1, 2006 #

Running 40:44 [3] 8.7 km (4:41 / km) +100m 4:26 / km
shoes: ASICS GT2110

Usual lap of KP with Ivan, and Alan (for a few minutes). Ivan had to go out afterwards and joked that he needed to run under 40 minutes. I felt good after 5 minutes so I decide to see how close he would go and started winding up the pace. We would have been on target up the hill but it was a bit fast for Ivan and he struggled a bit the rest of the way and finished in 41.10. I felt good all the way (felt as though I had the brakes on for the second half) and my heel hardly bothered me at all.

Tuesday Oct 31, 2006 #

Running long 1:28:00 [2] 14.0 km (6:17 / km) +300m 5:41 / km
shoes: Brooks Adrenaline GTS 6

Longish easy run through JFNP with Rachel. Feeling ok but struggling to keep up with Rachel early on. Heel starting to hurt a little in the last 20min, before that I could feel it but it wasn't really sore. Rachel seemed convinced I was going to make her go way too far but in fact we got back 2 minutes early.

Cycling 6:30 [3] 2.5 km (23.1 kph) +45m

Ride to pick up car from service. Only logging this because the climb up Hardey Rd is about 13%.

Monday Oct 30, 2006 #

Cycling 45:40 [2] 18.4 km (24.2 kph)

Ride to work from Fauntleroy.

Cycling 41:20 [2] 18.2 km (26.4 kph)

Running 30:00 [2] 6.0 km (5:00 / km) +40m 4:50 / km
shoes: ASICS GT2110

Treadmill run after riding home. Supposed to be running with Matt but he is ignoring my messages again. He only contacts me when his cricket team is a player short.

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