Training Log Archive: Craig

Warm up for orienteering. Longest warm up I have done for a while because Penny offered to look after Liam while I ran at the same time as Rachel. Didn't want to overdo it.

H2 at Ngangaguringguring. There was an H1 course offered but my legs can't handle more than about 50 minutes at the moment so I wasn;t going to risk 11.4km a week before the state champs. First 7 controls seemed to be all uphill and pretty easy apart from number 6 so I was buggered by the time I got to 7. Struggled around the rest of the course thinking about how I need to be careful to take it pretty easy on the first day next weekend. No real mistakes but aimed off a bit too much on the first and last controls and a bit of hesitation on 6, 12 and 15. Right achilles still a concern, feeling a bit stiff on the warm up and getting a little sore going up the hill to 13.

Easy pram run up railway trail to Charles Rd then back on Strettle Rd to Hardey Rd shops. Stopped for 3.35 to get bread and a paper then back home via railway trail and Bailey Rd. Ran all the way up Bailey Rd but the speed dropped to 7km/h. Liam slept most of the way. Achilles was sore when I got up this morning but felt fine running.

From Club Sierra down railway to Charles Rd, track through to rehab area and other end of Charles then track over to top of rock surface, explored between rehab area and waste transfer station a bit before heading back out to railway at Charles Rd. Did 2x8min tempo efforts (1.8km, 1.9km) with a 3min recovery after about 20min warm up. Achilles not great.

Pumping iron at the gym after running. Didn't do any bench presses.

Paying for the longer run last night. Might have to beg Rachel for a massage tonight.

On my own again this week so took my bag to the car first and ran from there. Didn't feel like running back past the office to go around KP again so decided to head the other direction and see if I could get to Reabold. Tried to kid myself that I would turn around early enough to get back in 50 minutes but really I knew I was going to go a bit longer than I should as once I got to Reabold there was no way I was going to head back without spending a bit of time on the trails there. Headed in at the South end of Perry Lakes Drive and went around the East and South sides of the pines before cutting through to the bridle trail to get back out to Challenge Stadium. Heels/ankles/achilles started to complain in the last 10 minutes. Still enjoyed the run despite the pain and guilty feelings. I think I have been missing the longer runs.

C • Ditto 3

Warm up out to rehab area then across to railway trail at end of Charles Rd. 4x3min hard, 90sec easy on the railway trail out to Mundaring and back finishing at Club Sierra. Achilles feeling a bit better today, a little tender at times on the uphill parts of the efforts but fine on the warm up and warm down.

Weights after the run.

Easy ride to work from Woodbridge Lakes. Nice day.

Ride home. A bit of a struggle at times. Right achilles sore for the second half.