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Training Log Archive: Craig

In the 7 days ending Nov 12, 2006:

activity # timemileskm+mload
  Running7 6:21:05 42.78(8:54) 68.85(5:32) 95099.9
  Cycling1 1:29:20 22.62(15.2/h) 36.4(24.4/h)17.9
  Total7 7:50:25 65.4(7:12) 105.25(4:28) 950117.8
averages - weight:69.8kg

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Sunday Nov 12, 2006 #

Running tempo 24:00 [4] 5.93 km (4:03 / km) +60m 3:51 / km
shoes: Brooks Adrenaline GTS 6

4x6min tempo intervals on railway trail from Charles Rd to Mundaring and back. Feeling pretty tired. Hamstrings a bit tight from weeding earlier in the day.

Running warm up/down 35:21 [3] 7.02 km (5:02 / km) +90m 4:44 / km
shoes: Brooks Adrenaline GTS 6

Warm up to Charles Rd 16.00, 3x2min recoveries, back from Charles Rd 13.14
Running a bit harder than usual because I thought I needed to get back in time for Rachel to run as well but then she decided not to.

Saturday Nov 11, 2006 #

Running 50:00 [2] 8.4 km (5:57 / km)
shoes: Brooks Adrenaline GTS 6

Metro Series City Beach North with Rachel and Liam (in pram). Hard work up the steep hills particularly on the soft grass. Fortunately there were a few controls I couldn't get the pram to so I had a rest while Rachel went and got them. Finished about mid field 10 minutes off the pace. Achilles stiff until warmed up, heel getting a little sore by the end.

Friday Nov 10, 2006 #

Running intervals 16:00 [5] 4.2 km (3:49 / km) +70m 3:31 / km
weight:69.6kg shoes: Brooks Adrenaline GTS 6

6,4,3,2,1min intervals with 4,3,2,1 recovery on 10k loop.

Running warm up/down 31:45 [2] 5.8 km (5:28 / km) +90m 5:05 / km
shoes: Brooks Adrenaline GTS 6

Warm up to O'Connor Rd 15.00, recoveries, jog back from Moola Rd 6.42
A bit stiff and sore next to achilles early on but not a problem once I warmed up. Feeling a lot better than last few days.

Thursday Nov 9, 2006 #

Running 52:35 [2] 8.4 km (6:16 / km) +160m 5:43 / km
shoes: ASICS GT2110

5 way junction loop slowly. Still feeling very tired. Heel getting sore in last 10 minutes. Lots of wallabies near the track this morning.

Wednesday Nov 8, 2006 #

Running 45:32 [2] 8.7 km (5:14 / km) +100m 4:57 / km
shoes: Brooks Adrenaline GTS 6

Usual lap of KP with Ivan. Feeling a bit tired still but the pace was nice and easy this week.

Tuesday Nov 7, 2006 #

Running long 1:34:51 [2] 14.9 km (6:22 / km) +300m 5:47 / km
shoes: Brooks Adrenaline GTS 6

Slow run around 90min loop with Rachel. Was going to say easy but it wasn't really, felt tired all the way. A little sore around base of heel in last 10 minutes but not as bad as last week.

Monday Nov 6, 2006 #

Running 31:01 [2] 5.5 km (5:38 / km) +80m 5:15 / km
weight:70.1kg shoes: ASICS GT2110

Easy run to O'Connor Rd with gravel pit deviation. Feeling ok, a little bit of tightness in lower left calf but no soreness.

Cycling 42:30 [2] 18.2 km (25.7 kph)

Strong tailwind.

Cycling 46:50 [2] 18.2 km (23.3 kph)

headwind

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