Training Log Archive: CraigIn the 7 days ending Jan 6, 2008:
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Sunday Jan 6, 2008 #
Running long 1:10:00 [2] 12.08 km (5:48 / km) +210m 5:20 / km
shoes: Adistar Cushion 5a
Did the rehab loop with Rachel then a loop around Strettle reserve alone. Felt pretty good after the first few minutes and it was the closest thing I have had to a pain free run for a long time.
Cycling (MTB) 51:20 [2] 12.0 km (14.0 kph) +250m
Rode the MTB to return the dvd and thought I might as well do a bit extra while I was out. Did a bit of exploring either side of Strettle Rd then from Charles Rd across to rehab area and back on the rehab loop. Still quite warm out there.
Saturday Jan 5, 2008 #
Running 39:11 [2] 7.35 km (5:20 / km) +120m 4:56 / km
shoes: Adistar Cushion 5a
Rehab loop. Felt quite good for a while early on but hit the wall after 15 minutes and struggled home. Left ITB still a bit sore/tingling on the downhills. Achilles heel not too bad.
Cycling (MTB) 1:40:00 [1] 23.6 km (14.2 kph)
Easy MTB ride with Rachel in the evening. Out along the fenceline to rehab area then down Atkins Rd to Mundaring Weir Rd and back to Mundaring on railway trail. Stopped at Subway for dinner (should have just had a 6") then down railway and Strettle Rd to Glen Forrest shops to pick up a DVD and shortest way home on the roads. Very easy pace overall but some of the hills were still quite hard. I definitely prefer riding on the railway trail to any of the other tracks.
Friday Jan 4, 2008 #
Cycling 1:32:10 [2] 39.93 km (26.0 kph)
Ride to work. I thought there was supposed to be a tailwind today but it seemed to be a crosswind or headwind all the way. At least it wasn't very strong. Neither was I.
Cycling 1:32:45 39.9 km (25.8 kph) +350m
Ride home. Tailwind had kicked in nicely for the ride home. Reached 54km/h going up the hill on Frederick St before I had to slow down for traffic (speed limit is 50). A bit slower going up Leithdale Rd.
Thursday Jan 3, 2008 #
Running tempo 48:21 9.9 km (4:53 / km) +160m 4:31 / km
ahr:140 max:153 shoes: Adistar Cushion 5a
Usual tempo run around the 10k loop. Fairly warm but not uncomfortably so. Legs felt dead, particularly on the warm up. Running about 10-15 sec/km slower than Tuesday at a slightly higher heart rate.
Wednesday Jan 2, 2008 #
Running 44:28 [2] 7.35 km (6:03 / km) +120m 5:36 / km
shoes: Adistar Cushion 5a
Rehab loop in the morning with Rachel and Erin. Very easy pace, felt quite good. Achilles pain disappeared for a while a couple of times which was nice.
Tuesday Jan 1, 2008 #
Running tempo 46:05 9.93 km (4:38 / km) +160m 4:18 / km
ahr:139 max:152 shoes: Adistar Cushion 5a
Dropped back to the 10k loop for the usual tempo run since everything has been hurting so much recently. Didn't feel great but it was my fastest so far from 3k to the finish. Felt as though I was working a bit harder than usual to get the heart rate up. All the usual pains still there. Surprisingly cold this morning.
Monday Dec 31, 2007 #
Running 59:46 11.05 km (5:25 / km) +150m 5:04 / km
shoes: Adistar Cushion 5a
Run from Carters Rd out chimney loop then railway trail towards Cowaramup and back with Phil and Rachel. Rachel turned around at 30 minutes and Phil immediately picked the pace up to around 4:20/km going slightly uphill. We turned around at the old railway station about 500m before Burnside Rd. The pace stayed fairly solid for about 20min then eased off in the last 10min after I pushed Phil a little too hard and he gave up. Only noticed the ITB on the downhills and it wasn't a problem at all. Right achilles was irritating all the way. Really nice area for running, should do more from here next time we go to Glenbourne.