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Training Log Archive: Craig

In the 7 days ending Feb 10, 2008:

	activity	#	time	miles		km		+m	load
	Running	7	6:02:40	44.13	(8:13)	71.02	(5:06)	1030	116.1
	Gym	1	30:00
	Total	7	6:32:40	44.13		71.02		1030	116.1
	[1-5]	7	6:02:40
averages - sleep:7.3 weight:70.1kg

1:34

0:00

» now

Sunday Feb 10, 2008 #

Running long 1:17:17 [3] 15.3 km (5:03 / km) +320m 4:34 / km
slept:6.6 weight:70.1kg shoes: Adistar Cushion 5a

Long run through John Forrest. Same loop as last week except kept going up railway to Bailey Rd at the end to add a little distance. Felt much better than last week so kept the pace fairly solid all the way. About 10 minutes faster than last week for the common section. Right knee a little sore for the first few minutes. Right achilles felt good after digging my knuckles into it for 10 minutes before starting. Left heel a little sore at times towards the end but not bad.

Saturday Feb 9, 2008 #

Running 38:47 7.35 km (5:17 / km) +120m 4:53 / km
slept:7.9 weight:69.7kg shoes: Adistar Cushion 5a

Easy run around the rehab loop. Picked up the pace in the last 10 minutes and threw in a couple of hard efforts of around 30 seconds each. Last effort felt quite good being downhill on the bitumen with a strong tailwind.

Friday Feb 8, 2008 #

Running tempo 1:01:52 12.68 km (4:53 / km) +200m 4:31 / km
slept:7.5 weight:70.3kg shoes: Adistar Cushion 5a

10k loop with an extra lap around rehab hill in the middle. 4k warm up in 23:06, 8k tempo in 35:55, .68k jog home in 2:51. A bit of a struggle this morning. Stiff lower back when I got up. Right knee and achilles a bit sore at the start. A bit tired most of the way. Feeling a bit better by the finish.

Thursday Feb 7, 2008 #

Running 37:40 7.35 km (5:07 / km) +120m 4:44 / km
shoes: Adistar Cushion 5a

Easy run around the rehab loop in the morning rain. Decided to put the tempo run off until tomorrow due to running last night but I actually felt quite good. Really nice out running in the light rain although it got a bit heavy towards the end. Heavy enough to kill my watch which was supposed to be water resistant when I got it for my 18th birthday but I have never changed the seals so it doesn't put up much resistance these days. Watch showed 36:36 briefly at the finish before going blank but it was 33:24 at 1k to go (before the random beeping started) and I don't think I ran the last km in 3:12.

Wednesday Feb 6, 2008 #

Running warm up/down 14:00 [2] 2.6 km (5:23 / km)
shoes: Adistar Cushion 5a

Warm up jog around the Esplanade.

Running tempo 26:18 * 5.35 km (4:55 / km)
shoes: Adistar Cushion 5a

Ran the Heirrison Island ORLOP event at a reasonably solid tempo. Had trouble reading the black and white map early on and found the vegetation boundaries a bit imprecise on the island. Stopped to help Cath get the pram through the gates half way around and forgot all about number 8 which was about 100m the other side of the gate. Realised at 9 but didn't bother going back as it was quite a long way. Temperature a lot more comfortable than I thought it would be.

C • Sorry 2

Tuesday Feb 5, 2008 #

Running tempo 1:04:52 13.04 km (4:58 / km) +150m 4:42 / km
slept:7.6 weight:70kg shoes: Adistar Cushion 5a

From Club Sierra. 4k warm up (24:58) down to Strettle Reserve with Rachel then 8k tempo (34:25) up the railway trail past Mundaring and back to Coppin Rd. Hot and hard work, revised my goal for Matilda Bay 10k from sub 37 to sub 42 while I was running the tempo effort. 1k jog back to the gym.

C • When?? 2

Gym 30:00 [0]

The usual.

Monday Feb 4, 2008 #

Running 41:54 [2] 7.35 km (5:42 / km) +120m 5:16 / km
slept:7.0 weight:70.2kg shoes: Adistar Cushion 5a

Easy run around the rehab loop. Didn't want to get out of bed but felt ok once out there. Right knee a bit dodgy for the first 10 minutes but achilles heels pretty good.

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