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Training Log Archive: Craig

In the 7 days ending Nov 19, 2006:

activity # timemileskm+mload
  Cycling3 4:58:25 74.72(15.0/h) 120.25(24.2/h)50.4
  Running5 4:50:37 32.44(8:58) 52.2(5:34) 117082.1
  Total7 9:49:02 107.16(5:30) 172.45(3:25) 1170132.5
averages - sleep:5.7 weight:69.5kg

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Sunday Nov 19, 2006 #

Running tempo 26:26 [4] 5.2 km (5:05 / km) +260m 4:04 / km
weight:69.9kg shoes: Brooks Adrenaline GTS 6

Tempo effort from floodway at bottom of Hardey valley along Helena river to O'Connor Rd, right to top of O'Connor then across to Moola Rd. Felt pretty good. Did O'Connor Rd in 16.30 inc top 500m in 2.53 which was 3 sec faster than my first effort on Friday.

Running warm up/down 38:15 [2] 6.4 km (5:59 / km) +70m 5:40 / km
shoes: Brooks Adrenaline GTS 6

Warm up down to Helena River 31.40 and jog home from Moola Rd 6.35. Forgot to take the little track off the end of Bailey Rd so had to run around the back of the winery and down the powerline to get to Hardey Rd. Tried to walk down the steepest bits of the powerline but was still sliding out of control at times. Legs felt really heavy on the slight rise past the llama farm but I was starting to feel good by the time I got down to the river.

Saturday Nov 18, 2006 #

Cycling 1:54:40 [2] 47.6 km (24.9 kph)
slept:5.0 weight:69.4kg

Rode to Gidgegannup with Rachel for a jam donut. It was good but it pushed me from 69.4kg/6.9% body fat pre ride to 70.0kg/8.1% post ride.

Friday Nov 17, 2006 #

Running hills 13:39 [5] 2.5 km (5:28 / km) +250m 3:38 / km
weight:69.7kg shoes: Brooks Adrenaline GTS 6

5 x top 500m of O'Connor Rd
Feeling a bit tired on the warm up and the first hill but not too bad once I had warmed up properly.
2.56
2.44
2.43
2.41
2.35

Running warm up/down 38:34 [2] 7.2 km (5:21 / km) +60m 5:09 / km
shoes: Brooks Adrenaline GTS 6

Warm up to bottom of O'Connor Rd 15.36, jog down recoveries 2.55, 2.49, 2.44, 2.47, jog back from top of O'Connor Rd 11.43
A little sore around back of ankle again, didn't change much during run.

Thursday Nov 16, 2006 #

Running 30:27 [2] 5.5 km (5:32 / km) +80m 5:10 / km
slept:7.0 weight:69.3kg shoes: Brooks Adrenaline GTS 6

Easy run to O'Connor Rd and back via gravel pits. Feeling ok, ankle/heel similar to last night.

Cycling 52:00 [2] 18.2 km (21.0 kph)

Bit of a headwind this morning.

Cycling 38:55 [2] 18.15 km (28.0 kph)

Wind still blowing the same way.

Wednesday Nov 15, 2006 #

Running 43:16 [3] 8.7 km (4:58 / km) +100m 4:42 / km
slept:5.0 weight:69.1kg shoes: ASICS GT2110

Usual lap of KP with Ivan. Feeling a bit tired. Felt like I got into a better rhythm when I went a bit faster but thought it better not to go too hard since I have been feeling tired a lot recently. Feeling a little stiff and a bit tingly at times around the back of the inside of my left ankle but no pain at the base of the heel where it was sore yesterday.

Tuesday Nov 14, 2006 #

Running long 1:40:00 [2] 16.7 km (5:59 / km) +350m 5:25 / km
weight:69.6kg shoes: Brooks Adrenaline GTS 6

Long run with Rachel. 90min loop plus Pine hill deviation. Quite warm, feeling a bit tired to begin with but generally ok. Heel started hurting on and off in the last 20min and more continuously in the last 7 or 8 min.

Monday Nov 13, 2006 #

Cycling 44:00 [1] 18.2 km (24.8 kph)
weight:69.2kg

Cycling 48:50 [1] 18.1 km (22.2 kph)

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