Training Log Archive: Craig

Warm up for badge event. Supposed to be starting at 10:42 but wasn't ready until about 10:50 so thought I better keep the warm up pretty short.

Badge Event at Umuna, 13.1km straight line. Not feeling very interested at the start and it didn't improve when I tried to navigate from the map change to number 11 instead of start to number 1. Fortunately it was short and I realised fairly quickly so only lost about 30 seconds but I was a bit unsure about where I was for the whole first leg and lost a little time at the end as well. I wasn't expecting a 1:10,000 map either so that didn't help when trying to get back on track. Tried to start again from number 1 but the way my legs felt going up the hill didn't help with my motivation. Got into my rhythm a bit better after a bit of downhill but still felt I was very inefficient for most of the course. I always seemed to be looking at the map to try to work out where I was rather than knowing where I was and looking at the map to plan for what was coming up next. Tried to increase the effort both physically and mentally after the map change and felt I was going better for a while but lost it again after losing over a minute fumbling around within 20m of 15. Really tired slogging up the hills from 18 to the finish. Much tougher physically and easier technically than I was expecting. Not very happy with my performance today, didn't cope well with having a late start.

Easy run early in the morning (6:30) out to Martin Rd, up to Coppin Rd, down railway to Charles then home via rehab area. Trying to keep the hr under 130 but let it drift up on a few of the hills particularly after an unsheduled pit stop half way around which made me feel I was running late. I don't think the carboshotz before starting really worked for me today.

C • Shotz 2

Rehab loop. Another perfect morning for running, cold, clear and calm. Felt quite good and took it real easy.

Gradual start then keeping the hr at 130 which was 13km/h. Didn't feel too good starting straight after a large bowl of pasta, ok once I got up to speed but felt it again when I slowed down. No pain or tightness in the heels at all.

"5k" Time Trial. 9 seconds faster than last time but I think that was entirely due to the firmer track from the record April rainfall so pretty disappointing really as conditions were absolutely perfect. Felt ok, legs felt fairly strong right to the finish but lacking any real power. Maybe still a little fatigued from a fairly hard last couple of weeks.
I think I lost concentration a bit on the early part of the final downhill section which is part of the reason I lost 7 seconds on the final split compared to last time.

Longer than usual warm up along the fenceline to Charles then down to start via 5 way junction plus harder efforts up each side of the start valley. Felt quite good starting out slowly but felt a little sluggish when I tried to increase the pace towards the end of the warm up. Total 5.8k warm up and 1.6k jog home.

Craig's 5k time trial - Splits

Usual lap of KP with Ivan. Felt ok going slowly today so tried to take advantage of it by actually going slowly all the way.

10k loop. Tired again this morning but not sore like yesterday. Did a couple of short surges on the way back but left hammie started to hurt a bit when I tried to bring the power on so they were a bit half hearted.

Stiff, sore, tired shuffle around the rehab loop. Everything hurt except my left heel.

C • Good! 2

Felt good.

C • 14km! 2