Training Log Archive: CraigIn the 7 days ending Dec 16, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Dec 16, 2007 #
Running long 1:20:08 [2] 14.51 km (5:31 / km) +310m 4:59 / km
Intended to go out Atkins Rd and back through the gauntlet but when I got to Charles Rd made a spur of the moment decision to turn right and ended up doing a reverse 90min loop with a shortcut to finish on the easy long loop. Starting to feel like a long run in the last 15 or 20 minutes, not really tired but getting a bit stiff and lacking spring. Last 10 minutes felt as though it was probably good for my fitness but not for my injuries. I think I'll cut it back a bit next week or at least try to keep it a bit flatter.
Saturday Dec 15, 2007 #
Running 48:03 9.35 km (5:08 / km) +155m 4:45 / km
slept:6.8 weight:70kg
Tried to do the rehab loop but was daydreaming when I got to the turnaround and found myself running down Atkins Rd past the rock quarry. Turned right at the next track across to the 5 way junction and back on the reverse 10k loop. Felt quite good in a tired sort of way.
Gym 30:00 [0]
Usual weights at Club Sierra but on my own this time.
Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Adistar Cushion 5a
Putting out controls at Bayswater. Felt really good and no pain whatsoever. Realised later that I probably felt good because I was always running with the rather strong Easterly wind.
Friday Dec 14, 2007 #
Cycling 1:26:00 [2] 40.0 km (27.9 kph)
Ride to work. Must have been a good tailwind but didn't really feel like it.
Cycling 1:49:50 40.0 km (21.9 kph)
Ride home. Strong headwind. Knew it was going to be a long day when I couldn't hold 20km/h around the river. Dropped below 20 again along Bushmead but the wind seemed a bit lighter going up the hill so it wasn't much slower than the flats. Definitely getting stronger on the hills because I still felt stronger today than a few weeks ago despite the headwind.
Thursday Dec 13, 2007 #
Running tempo 45:01 9.91 km (4:33 / km) +160m 4:12 / km
ahr:142 max:154 shoes: Adistar Cushion 5a
Usual tempo run on the 10k loop. Felt quite good on the flats but struggled a little on the hills although it didn't really show in the splits. Fastest I have done but I was letting the hr go a bit higher this time (averaging 150 rather than 147).
Wednesday Dec 12, 2007 #
Running (Lake Monger ORLOP) 36:28 [2] * 7.09 km (5:09 / km) +50m 4:58 / km
shoes: Adistar Cushion 5a
Easy run around the long course at Lake Monger. Started 1min after Ivan and had to deviate a bit on number 1 to get him on track. Ivan ran away from me after 4 but I went past him at 10 where he lost a bit of time. Took it really easy at the start and picked it up a little once Ivan got a reasonable distance ahead.
Tuesday Dec 11, 2007 #
Running tempo 57:17 11.28 km (5:05 / km) +190m 4:41 / km
ahr:140 max:156 shoes: Adistar Cushion 5a
Same loop as last Tuesday from Club Sierra. Warm up 4k downhill with Rachel in 24:13 then 7k of uphill tempo in 31:46 mostly with hr 150-155 (av 151). I was a bit worried I may have overdone it last week and this run may tip me over the edge but I didn't have any achilles/heel pain worth remembering.
Gym 30:00 [0]
Usual weights after running.
Monday Dec 10, 2007 #
Running 41:29 [2] 7.35 km (5:39 / km) +120m 5:13 / km
slept:7.2 weight:70.4kg shoes: Adistar Cushion 5a
Rehab loop in the morning. Feeling a bit sore around the ankles/achilles in bed but didn't seem any worse than normal running. A little bit of soreness in left heel from 3-5 minutes again. Went out pretty slowly but came back at a reasonable pace and felt quite good at the end.