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Training Log Archive: Craig

In the 7 days ending Feb 18, 2007:

	activity	#	time	miles		km		+m	load
	Running	5	5:05:37	35.19	(8:41)	56.64	(5:24)	820	97.0
	Cycling	1	3:11:00	48.16	(15.1/h)	77.5	(24.3/h)		38.2
	Total	6	8:16:37	83.35	(5:57)	134.14	(3:42)	820	135.2
averages - sleep:6.8 weight:68.8kg

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Sunday Feb 18, 2007 #

Note
(sick) (rest day)

Knew I was getting sick and probably shouldn't have run hard last night. Feeling it today.

Saturday Feb 17, 2007 #

Running warm up/down 11:48 [2] 2.0 km (5:54 / km)
slept:7.0 weight:68.8kg shoes: Mizuno Wave Nirvana

Warm up for Metro Series around ovals near start. HR not working properly, max 184, ave 145.

Running tempo 32:31 [4] 7.67 km (4:14 / km)
ahr:160 max:165 shoes: Mizuno Wave Nirvana

Manning Metro Series long course. Happy with my route choice and ran pretty hard right from the start. Felt reasonably good for the first 10 minutes going downhill with the wind but struggled a little after turning into the wind next to the river. Went opposite direction to most long course runners except Tooms and was a little surprised to see Ricky running into the finish 20 seconds ahead of me. I thought he must have got a better route choice but it seems his was 100m longer and he was just running quicker.

Running warm up/down 8:31 [1] 1.27 km (6:42 / km)
ahr:125 max:130 shoes: Mizuno Wave Nirvana

Warm down shuffle around the ovals again.

Friday Feb 16, 2007 #

Running 44:52 [2] 8.3 km (5:24 / km) +160m 4:56 / km
shoes: Mizuno Wave Nirvana

Easy long loop. A bit stiff to begin with but felt quite good once I loosened up. Usual pains were fairly mild. Throat started getting sore last night but nothing too bad yet.

Thursday Feb 15, 2007 #

Running intervals 22:18 [5] 6.0 km (3:43 / km)
ahr:155 max:163 shoes: Mizuno Wave Nirvana

6x1k with 400m recovery on the treadmill. First 3 at 16.0km/h, next 2 at 16.5, last at 17.0, all recoveries at 12.0, all at 1% incline.
Splits with HR at end of effort and recovery
3:47.4 156/140
3:47.1 159/142
3:46.6 158/144
3:41.0 162/146
3:41.5 161/144
3:35.0 163/142
The 2 efforts at 16.5 actually felt significantly easier than the first 3 at 16.0, felt as though I had a much better rhythm at that speed. Rhythm still felt good at 17.0 but felt I would have struggled to do the whole session at that speed.

Running warm up/down 31:02 [3] 6.0 km (5:10 / km)
ahr:134 max:163 slept:7.0 weight:68.6kg shoes: Mizuno Wave Nirvana

3k warm up, 1k warm down, 2k of recoveries.

Wednesday Feb 14, 2007 #

Running 44:35 [3] 8.7 km (5:07 / km) +100m 4:51 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben and Wally (54 min). No Ivan this time as he had a meeting. Felt a lot better than last few weeks and so did Ben. Achilles/heel a little sore at times but not bad.
Did 5 minutes on the pro fitter again at lunch time.

Tuesday Feb 13, 2007 #

Running long 1:50:00 [2] 16.7 km (6:35 / km) +560m 5:38 / km
ahr:121 max:145 slept:6.3 weight:68.9kg shoes: Mizuno Wave Nirvana

Long run through John Forrest with Rachel from my parents house. Felt ok on the flat/downhill but Rachel was dropping me on every climb. Started running up the hills backwards in the second half because my left heel was getting a bit sore. Works the quads pretty hard going backwards and it stopped my heel hurting but it is hard to stay upright on the eroded gravel tracks. Felt like running hard along the road at the top of greenmount at the end which probably means I was getting tired.

Monday Feb 12, 2007 #

Cycling 1:35:50 [2] 38.7 km (24.2 kph)

Ride to work into a moderate headwind.

Note

Did another 5 minutes on the pro fitter skiing/rocking thingy at the physio. Could feel it a little in the right glute but still don't think I'm getting it quite right.

Cycling 1:35:10 [2] 38.8 km (24.5 kph)

Ride home from work. All cycling should be done with the wind. So much nicer than last couple of weeks.

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