Training Log Archive: Craig

Run to the start. Certainly got you warmed up quickly. I don't think I could have made it up at intensity 2, makes it pretty tough for the M/W75.

WA Champs Day 2 at Mt Dale East. I expected it to be tough but I thought they would at least give us the option of staying out of the steep thick crap a lot of the time. Only one long leg with any choice but there were no good options and picking a good route was really down to luck as you couldn't tell how thick it was going to be from looking at the map. Spent most of the time on the Southern part of the map which was obviously mapped by Peter Komyshan rather than Alex Tarr and it really showed (you can clearly see the transition on the track the start triangle was on just from a quick look at the map). Lost about 1.5 minutes on 9 (I suspect it was on some unmapped rock just uphill from the rock I went to first). Poor route on 11 probably cost me another 1.5 minutes. A bit lucky on 13 where the boulder is nowhere near where it is shown on the map. Pretty happy with how well I stuck at it despite how crappy it was and I still felt reasonably good at the end apart from very sore feet. Caught Rhys (30 minutes) just before the end and beat Terry by 18 minutes so ended up with a comfortable margin of 22 minutes overall. Terry was actually pretty close to my pace but lost a lot of time on a few controls where the map was very dodgy. Winsplits suggest he would have been around 97 without time losses so if the maps are ok next week and he can recover in time I reckon he could take a few scalps at the Oceania Champs. That makes title number 10 for me, first one was in 1992 in my last year as a junior and this one is my first year as a veteran.

C • Congrats 11

Event: WA State Championships
 

Warm up run to start then down Dale Rd to Old Dale Rd and back to start running in terrain next to Dale Rd. Left heel and right achilles both really sore.

WA Champs Day 1, Mt Dale. Pretty clean run, lost contact mid leg a couple of times but no problems finding the controls. I like to think I was running a bit within myself, I guess I'll find out if that is true tomorrow. Rhys (64:29) and Terry (66:15) much closer than I was expecting so I think I'll have to give it everything I've got tomorrow.

Easy run to O'Connor Rd and back with some deviations from the usual route. Felt awful. Left heel and right achilles sore for the first 5 or 10 minutes then I ran out of energy, slowed to near walking pace and struggled the rest of the way. Tried to do 4x30s efforts on the way back but couldn't maintain the pace for 30 seconds even though I was only doing around 4min/km. Last couple of efforts were better (more downhill) but still really wanted to walk after them. Probably just from running too soon after breakfast but the legs did feel really heavy going up the stairs when I got to work.

Usual ride to work from Woodbridge Lakes. Nice day for it.

Ride back to Woodbridge Lakes. Right achilles a bit sore at times, particularly when spinning easily around the river with a strong tailwind after 10min warm up.

Rehab loop in the morning real easy. Was feeling optimistic because achilles felt unusually healthy lying in bed but left heel and right achilles were sore for the first 10 minutes. Feeling quite ok by the end.

Ran from club sierra down railway trail to the first crossing of Mundaring Weir Rd and back. 2x5min tempo efforts with a 2min recovery on the way back (1.17km HR 149, 1.21km HR 157). I like tempo efforts, 4:15/km seems a nice pace to me. Got a bit wet coming back.

Straight after the run.

Too lazy to get out of bed before 8:30 this morning.