Training Log Archive: CraigIn the 7 days ending Nov 25, 2007:
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Sunday Nov 25, 2007 #
Running race (Deepwater Pt) 27:47 [5] 7.5 km (3:42 / km)
shoes: Adistar Cushion 5a
WAMC Deepwater Pt 7.5km road race. Deliberately started conservatively and just tried to run an even pace rather than pushing to the limit. Forgot to take the gps and the km markers were all over the place so didn't have much idea what pace I was going but I was feeling pretty comfortable and slowly picking off the people ahead of me. Still felt comfortable at the finish and no pain at all in either achilles/heel so pretty happy with the run. For the record my "km" splits were 3:47, 3:28, 3:48, 3:44, 3:12, 4:28, 5:20 (1.5k). Ended up 2nd but most of the better runners did 15km and the winner who beat me by 2 seconds at Rottnest was 1:20 ahead today.
Should have got my own pancakes afterwards instead of sharing with Rachel and Liam, at least Erin couldn't finish hers so I got some of that too.
Should have got my own pancakes afterwards instead of sharing with Rachel and Liam, at least Erin couldn't finish hers so I got some of that too.
Running warm up/down 6:00 [3] 1.3 km (4:37 / km)
shoes: Adistar Cushion 5a
Token warm up.
Saturday Nov 24, 2007 #
Running 46:03 [2] 7.36 km (6:15 / km) +120m 5:47 / km
shoes: Adistar Cushion 5a
Rehab loop in the morning. Nice and cool but for some reason my legs felt a bit tired this morning. Opened with a 6:48 km and didn't get any quicker until the last 2km downhill. Didn't have the same soreness in the achilles that I have had the last couple of Saturdays. Right achilles was a little sore for a couple of minutes early but fine after that and the left was good all the way. Right knee has started playing up again in the last few days though.
Gym 30:00 [0]
Usual weights at club sierra, steered clear of the benchpress this time.
Friday Nov 23, 2007 #
Cycling 1:27:00 [2] 40.7 km (28.1 kph)
Ride to work. A bit cold down the first hill but pretty warm the rest of the way. They seem to have finally started the resurfacing of Ryecroft Rd so had to take a detour. Went the wrong way on Nelson Rd where there was no sign and ended up going past Darlington Estate Winery and down Mills Rd. Not sure I want to go back that way, it was a nice surface but the peak gradient is 25% compared to 17% the other way. I'm going to struggle either way.
Cycling 1:36:00 40.0 km (25.0 kph) +350m
Ride home. Not as hot as I thought it might be. Nice cool breeze coming off the river and then it seemed to cool down a bit once I got about half way home. Tailwind stayed with me all the way as well although it was pretty light by the end. Started feeling hungry by the time I got to Bushmead and I was getting worried about how I would go up the hill. Didn't need to get out of the saddle at all up to Darlington. Went up Leithdale and continued into Lukin Ave up to Nelson Rd. Hard work up the steep bit but felt I could have kept going where I normally start to really struggle by the top. There are two more steep sections on Lukin after Allpike and Cook and I didn't have any trouble with those either. Maybe I'm finally starting to gain a bit of cycling strength.
Thursday Nov 22, 2007 #
Running tempo 46:38 9.91 km (4:42 / km) +160m 4:21 / km
ahr:144 max:153 slept:7.8 weight:70.3kg shoes: Adistar Cushion 5a
Standard 10k loop tempo run. Started relatively quickly but felt a bit fatigued pretty early. Heart rate was a bit high and pace a bit slow so I backed off to keep the hr in the normal range and ran 10-15 seconds/km slower than my better days. Total time wasn't too slow due to the fastish start. Right kneecap a bit sore early, right achilles ok early but feeling it a bit later, left heel good. May have been a bit dehydrated.
Wednesday Nov 21, 2007 #
Running 38:35 [2] 7.35 km (5:15 / km) +120m 4:51 / km
slept:7.3 weight:70.9kg shoes: Adistar Cushion 5a
Rehab loop in the morning. No pain in either achilles/heel at the start which was a nice surprise. Got a bit stiff/sore going up the hill crossing Moola Rd but it eased off again and felt pretty good for most of the run. I actually had my weekly calf massage yesterday for the first time in several weeks, I really should make sure I get at least one a week. I felt a little tired and stiff generally at the start but felt pretty good once I'd warmed up and really enjoyed the run again.
Tuesday Nov 20, 2007 #
Running tempo 45:37 9.26 km (4:56 / km) +120m 4:38 / km
ahr:140 max:162 shoes: Adistar Cushion 5a
From Club Sierra down railway to Strettle Reserve with Rachel for about a 4km warm up then 5k of tempo along railway trail to Mundaring and back to Coppin Rd with a short jog back to finish at Club Sierra. Didn't aim for a specific heart rate this time, just ran what felt like a good solid tempo which turned out to be around 153 most of the time but climbed as high as 162 in the last km which I ran a bit harder and is all uphill. Right achilles a bit sore, left ok. I'm really enjoying running at the moment despite the pain.
Gym 30:00 [0]
Usual weights at the club. Increased the leg press to 80, 90, then 100kg but it still felt about the same as 40 and 60 did last week. Tried to do a bench press but had to get Rachel to lift the bar off my chest for me.
Monday Nov 19, 2007 #
Note
slept:8.6 weight:71kg (rest day)
Feeling a bit stiff and sore around both achilles before getting out of bed.