Training Log Archive: CraigIn the 7 days ending Dec 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 31, 2006 #
Running warm up/down 21:40 [2] 3.8 km (5:42 / km)
ahr:136 max:147 weight:69.4kg shoes: Mizuno Wave Nirvana
Warm up for new years eve run, basically did the 4k course.
Running race 28:15 [5] 7.43 km (3:48 / km)
ahr:170 max:175 shoes: Mizuno Wave Nirvana
WAMC New Years Eve Run 7.5km road race. Not an AA certified course so I'll assume the GPS is more accurate (it looks very accurate on SportTracks). Headwind on the way out and very hot on the way back. Started conservatively for the first 500m then ran too hard for the next 1.5km and struggled the rest of the way. Jim Langford (62 years old) passed me at about 4km. Was feeling bad enough that I was planning to run hard to 5k and then jog back but Dan Hewitt (occasional metro series orienteer) passed me at 4.9k and sounded worse than me so I tried to stay with him. Pretty depressing time but conditions were pretty tough so probably not really that much worse than last year's 27:17. I haven't been feeling 100% for the last week or two so I think I might be suffering a little from Rachel's illness.
Splits
3:35,3:36,3:50,3:55,3:47,3:52,3:51,1:43(433m)
Splits
3:35,3:36,3:50,3:55,3:47,3:52,3:51,1:43(433m)
Running 5:38 [1] 0.8 km (7:02 / km)
shoes: Mizuno Wave Nirvana
Warm down. Jogged back to meet Rachel who had run for 22 minutes before getting a stitch and walking the rest of the way. Feeling very stiff and tired. Walked back with Rachel.
Saturday Dec 30, 2006 #
Note
(rest day)
Travelling home from Albany. Not motivated to run because sore around both achilles. Never motivated to cycle. Went to the farmers market before driving home so spent the trip eating fresh cherries and strawberries (and plenty of chocolates too).
Friday Dec 29, 2006 #
Running intervals 10:30 [5] 2.85 km (3:41 / km)
shoes: Mizuno Wave Nirvana
2 sets of 800, 400, 200 with equal time recovery on cylcepath between Middleton Beach and Emu Point. One set on the way out and one on the way back with about a 20 minute break at Emu Point to let Liam play in the water. Struggling on the way back.
Running warm up/down 53:30 [2] 8.65 km (6:11 / km)
shoes: Mizuno Wave Nirvana
Warm up pushing pram 20min. Gave pram to Rachel while I ran the intervals, recoveries and 10min warm up after stop at Emu point. Took pram again for warm down 8min. Inside of left heel getting pretty sore at the end.
Thursday Dec 28, 2006 #
Running 44:00 [2] 6.8 km (6:28 / km)
shoes: Mizuno Wave Nirvana
Walked down to Middleton beach then did an easy run around cyclepath and boardwalks towards port. I had to push the pram this time and had real trouble keeping up due to all the hills. Hard to avoid all the skinks sunning themselves on the path, there would have been about one every 5m all the way. Feeling pretty tired but not too sore.
Running 30:00 [2] 5.37 km (5:35 / km)
shoes: Brooks Adrenaline GTS 6
Easy afternoon run around the side of Mt Clarence and Mt Adelaide.
Wednesday Dec 27, 2006 #
Running 40:30 [1] 6.6 km (6:08 / km)
shoes: Mizuno Wave Nirvana
Easy run down to Middleton beach and half way to Emu point and back with Rachel and Liam. Very tired and stiff in lower calves. Couldn't keep up with Rachel even though she was pushing the pram.
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline GTS 6
Easy afternoon run around side of Mt Clarence while Rachel took Liam to the park. Feeling much better than the morning run.
Tuesday Dec 26, 2006 #
Running long 2:00:43 [2] 21.4 km (5:38 / km) +480m 5:04 / km
weight:70kg shoes: Mizuno Wave Nirvana
Long run down railway through Darlington, through Hudson Rd quarries, down bitumen to end of Victor Rd, along Helena River to O'Connor Rd and home. First hour was good, second hour was very painful, sore in both achilles. I'm going to give up long runs, maybe run twice a day instead or maybe not run at all.
Monday Dec 25, 2006 #
Cycling (MTB) 1:28:20 [2] 29.56 km (20.1 kph)
weight:69kg
Rode MTB to Penny & Phil's for traditional christmas breakfast of blueberry pancakes followed by sausages, bacon and eggs. Followed railway trail up through Mundaring to Mt Helena and down to JFNP then up bitumen road from the tavern. Phil had told me last night that it took him 8 minutes to ride up the road from the tavern so I made a bit of an effort but it still took me 10. I don't really like riding the mountain bike much but I'm doing the bike leg in the off road triathlon in January so I thought I better do some training. The railway trail is about right for me, not too different from road cycling. I didn't want to have any breakfast before I went so I was absolutely starving by the time I got there.
Cycling (MTB) 16:20 [2] 3.65 km (13.4 kph)
Ride home from Penny & Phil's for West family lunch at our house. Got there just after Rob & Lois.