Training Log Archive: CraigIn the 7 days ending Dec 9, 2007:
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Sunday Dec 9, 2007 #
Running long 1:11:55 [2] 12.55 km (5:44 / km) +270m 5:10 / km
shoes: Adistar Cushion 5a
Longish run starting about 8:30. I was worried it would be too hot starting so late but when I finally got out the door it was so cold I decided to go back and get a warmer shirt. Headed out on the 10k loop then turned downhill at the 5 way junction to the powerline and did a small loop south of the powerline then up Atkins Rd to the rock quarry then finished along the 5k time trial loop. Left and right heel sore for short periods at various stages.
Saturday Dec 8, 2007 #
Gym 30:00 [0]
Usual weights in the morning.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Adistar Cushion 5a
1.5k warm up for weights plus 2km warm up for metro series.
Running (Metro Series) 39:24 [3] * 7.6 km (5:11 / km) +65m 4:58 / km
ahr:149 max:160 shoes: Adistar Cushion 5a
Metro Series at Carine. Planned to run it as a fairly easy tempo run so set the heart rate alarm at 155 to make sure I didn't start racing. Got to number 1 in the lead but had to slow down when the heart rate alarm went off on the way to 2 so Simmo, Henry and Oscar all came past me. Had to wait at 4 and 11 for Ken to arrive on his bike with the controls and decided to skip 12 because Ken said he hadn't put that one out either. Heart rate seemed really high compared to a normal morning run so it ended up just being an easy run rather than a tempo run. About 50m from the finish Ricky appeared from the other direction to pip me by 2 seconds for the win. Might have been able to beat him if I sprinted but couldn't see the point, he must have run about 2km further than me.
Friday Dec 7, 2007 #
Cycling 1:26:10 [2] 40.0 km (27.9 kph)
Ride to work. Painfully cold for the first few minutes but ok as soon as I'd been up the first hill. Was looking forward to riding today but I'd had enough by about half way in despite the nice conditions.
Cycling 1:33:30 40.0 km (25.7 kph)
Enthusiasm for cycling failed to increase between arriving at work and setting out for home and then reached record lows when some idiots (in an old Commodore of course) smashed a beer bottle right in front of me as they drove past near Roe Hwy. Fortunately the hills were not far away and after 20 min of slightly more aggressive climbing than usual my mood had improved considerably.
Thursday Dec 6, 2007 #
Running tempo 46:43 9.88 km (4:44 / km) +160m 4:22 / km
ahr:139 max:152 shoes: Adistar Cushion 5a
Usual tempo run on the 10k loop. Started fairly early this morning and it was pretty cold but it was still nice because there was no wind. Started pretty slowly and didn't start running harder until the 3k split near the powerline. Almost 3min slower than my fastest to here. Seemed to take a bit more effort to get the hr up over 145 but that was probably due to the slower warm up as it seemed pretty normal once I'd been going for a while. Felt a lot fresher on the hills than the last couple of times doing this run and I was going about 5 sec/km faster than my previous best pace for this hr. Left and right heels a bit sore for the first few minutes, can't remember anything after that but my left heel seems a little tender now. With orthotics today and will probably try to use them for all running for a while now.
Wednesday Dec 5, 2007 #
Running 39:44 [2] 7.35 km (5:24 / km) +120m 5:00 / km
shoes: Adistar Cushion 5a
Rehab loop not very early in the morning. Aren't 18 month old kids supposed to need more than 6 hours sleep a night? With the orthotics this time. Started quite quickly, not sure why but it didn't last very long. Left heel and right achilles a bit sore early but that didn't last long either.
Tuesday Dec 4, 2007 #
Running tempo 58:45 11.32 km (5:11 / km) +190m 4:47 / km
ahr:137 max:156 shoes: Adistar Cushion 5a
From Club Sierra down to the Gauntlet with Rachel then 7km of mostly gradual uphill tempo effort up the powerline and railway trail back to the gym. Struggled a bit to get going when the harder effort started but eventually got going ok. Found myself enjoying it so much I was smiling as I ran through Mundaring. Right achilles a little sore in the middle stages, otherwise all good. Ran without the orthotics today.
Gym 30:00 [0]
The usual.
Monday Dec 3, 2007 #
Running 45:54 [2] 7.36 km (6:14 / km) +120m 5:46 / km
slept:7.5 weight:71.1kg shoes: ASICS Gel Nimbus VII 2
Struggled around the rehab loop after finally dragging myself out of bed at around 7:15. Decided to try the orthotics in the nimbus since they were in there already. No specific discomfort from the orthotics but the nimbus feel like hiking boots compared to the adistars. Usual right knee pain for the first 5 or 10 minutes. Right achilles started off ok, gradually got worse to half way then gradually improved to be ok again at the finish. Left side all good.
Tried to log this at lunch time but hit the submit button just after 1pm when all sport related websites are blocked again.
Tried to log this at lunch time but hit the submit button just after 1pm when all sport related websites are blocked again.