Training Log Archive: CraigIn the 7 days ending Jan 13, 2008:
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Sunday Jan 13, 2008 #
Note
slept:7.4 weight:69.6kg (rest day)
Didn't feel like running in the moring and it was too hard to fit it in later.
I did spend about an hour shifting a big pile of bricks from the back fence into the driveway which could be considered a strength session.
I did spend about an hour shifting a big pile of bricks from the back fence into the driveway which could be considered a strength session.
Saturday Jan 12, 2008 #
Cycling warm up/down (MTB) 33:00 [2] 10.0 km (18.2 kph) +135m
Rode the MTB to Club Sierra and back to do some weights. Just went the direct way along the railway trail.
Gym 30:00 [0]
Usual weights. Increased the leg press to 160kg (+36kg frame). Watching some old guy with skinny legs doing lots of sets with over 200kg last week made me think I was probably being a bit slack.
Running warm up/down 13:18 [2] 2.29 km (5:48 / km) +25m 5:30 / km
shoes: Adistar Cushion 5a
A few laps around the ovals at the start to warm up for the metro series race at Trigg.
Running tempo (Metro Series) 43:02 [4] * 9.03 km (4:46 / km) +150m 4:24 / km
shoes: Adistar Cushion 5a
Metro Series event at Trigg. Didn't manage to get hold of a map until about a minute after the start. Started heading in the direction I originally planned to start but decided to go in the other direction when I realised there were so many people in front of me going that way I would be stuck in queues at controls for ages. Seemed like a really tricky course. I had made what I thought was a reasonable plan by about the 4th control but as I ran the course I kept realising there was probably a slightly better way to do the bit I had just done. Tried to run a similar effort to my Tuesday and Thursday tempo sessions but it is hard to judge with the short steep hills and stopping for controls. Didn't notice anything hurting but I tend not to when reading a map. Could have been in the sprint for second with Sten and Steve if I hadn't missed the start.
Friday Jan 11, 2008 #
Cycling 1:28:00 [2] 40.0 km (27.3 kph)
Ride to work. Nice day for a ride although it was a bit cold for my liking until I got to Helena Valley Rd. Computer wasn't working for the first few minutes so time is a bit of a guess. Had to stop for almost 5 minutes at the railway crossing on West Pde.
Cleat fell off my right shoe. Luckily it happened in the house before starting and I managed to find all the bits.
Cleat fell off my right shoe. Luckily it happened in the house before starting and I managed to find all the bits.
Cycling 1:37:00 40.0 km (24.7 kph) +350m
Ride home. Nice tailwind again. Probably should have eaten something between the ride in and the ride home. Didn't seem to pay for it on the ride but may do in the next couple of days.
Thursday Jan 10, 2008 #
Running tempo 44:28 9.9 km (4:29 / km) +160m 4:09 / km
shoes: Adistar Cushion 5a
Usual tempo run around the 10k loop. Legs felt good this morning so the pace was quicker than usual right from the start. Probably pushed a bit harder than normal on the tempo effort but the legs still felt good at the end so I don't think I overdid it. Nice to have a good day again, it feels as though it has been a long time.
Wednesday Jan 9, 2008 #
Running 42:39 [2] 7.35 km (5:48 / km) +120m 5:22 / km
shoes: Adistar Cushion 5a
Rehab loop, another tired heavy legged struggle. Very similar to Monday but starting to feel a little better near the end. Actually I think most of the extra weight is around the middle, not on my legs.
Tuesday Jan 8, 2008 #
Running tempo 47:37 9.9 km (4:49 / km) +160m 4:27 / km
shoes: Adistar Cushion 5a
Usual tempo session around the 10k loop but did it without the heart rate monitor this time. I think I'm familiar enough with the pace now that I should be able to resist pushing too hard. Legs still feeling tired today, I guess from the cycling. Nice and cool in the gullies but getting a bit warm on the higher ground. Only really felt hot after I stopped. Biggest problem with my achilles was an itchy spot where an insect bit me last night.
Gym 30:00 [0]
Usual weights but a couple of hours after running. Didn't do any warm up and struggled a bit early on. Dropped the weights a bit since it has been a while since the last session.
Monday Jan 7, 2008 #
Running 43:01 [2] 7.35 km (5:51 / km) +120m 5:25 / km
slept:8.0 weight:71.4kg shoes: Adistar Cushion 5a
Rehab loop alone in the morning. Nice cool morning but I felt very sluggish, feeling the effects of my cycling binge (or was it the doughnuts and chocolate binge?). I'm a bit surprised it wasn't slower, I would have guessed 46+.