Training Log Archive: CraigIn the 7 days ending May 18, 2008:
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Sunday May 18, 2008 #
Running long 1:34:02 [2] 17.65 km (5:20 / km) +250m 4:59 / km
shoes: Brooks Glycerin 6
Through the gauntlet to Kep track, back through Mundaring then down Yacopetti Pl checking out the new houses being built on piles of sand in the muddy creek bed and back along the fenceline from the rehab area. Felt quite good at the start and thought it was going to be a nice comfortable slow cruise but my quads and right calf started to feel stiff after about 15 minutes and stayed that way for the rest of the run. Still feeling kind of fresh and bouncy in some ways at the end but definitely not in the quads.
Saturday May 17, 2008 #
Running 40:18 [2] 7.35 km (5:29 / km) +120m 5:04 / km
slept:6.5 weight:68.9kg shoes: Brooks Glycerin 6
Rehab loop. Took it real easy. Cold seems to be getting better but feeling the lack of sleep now. Found myself closing my eyes sometimes on the way back which isn't really safe on the tracks around here. Near the end I was alternating between wanting to stride out and wanting to lie down and go to sleep. I think I have probably averaged about 4 hours sleep a night this week.
C • 4hrs 1
Running (treadmill) 24:55 [2] 5.0 km (4:59 / km)
shoes: Nike Free 7.0
Nice and easy, mostly at 12.3km/h. Kept running into the front of the treadmill. Felt good afterwards.
Friday May 16, 2008 #
Running tempo 1:09:15 13.8 km (5:01 / km) +325m 4:29 / km
slept:6.2 weight:69.1kg shoes: Brooks Glycerin 6
Old 10k time trial loop with a tempo effort starting from my usual first split at the bottom of the big climb. Legs felt really heavy all the way but I was noticing at the end that I didn't really feel any different from the start and I felt quite fresh on the downhill jog home.
Splits
1.95k 10:56 usual warm up
2.41k 13:02 to bottom of hill, still warming up
0.37k 3:14 start of tempo, 65m climb + logs and ditches
2.18k 10:25
2.20k 9:58
3.20k 14:43
1.48k 6:54 warm down
Tempo section 7.96k 38:22 275m climb
Time trial loop 10.37k 51:24 290m climb
Hard to believe I ran the time trial in 43:18 once, might have been able to do 47 today.
Splits
1.95k 10:56 usual warm up
2.41k 13:02 to bottom of hill, still warming up
0.37k 3:14 start of tempo, 65m climb + logs and ditches
2.18k 10:25
2.20k 9:58
3.20k 14:43
1.48k 6:54 warm down
Tempo section 7.96k 38:22 275m climb
Time trial loop 10.37k 51:24 290m climb
Hard to believe I ran the time trial in 43:18 once, might have been able to do 47 today.
Thursday May 15, 2008 #
Running (treadmill) 16:45 [1] 3.0 km (5:35 / km)
max:120 shoes: Nike Free 7.0
Just a little loosener in the relentless and irrational pursuit of more km.
Hope do to a hard run this afternoon.
Hope do to a hard run this afternoon.
Running 37:23 [2] 7.35 km (5:05 / km) +120m 4:42 / km
shoes: Adistar Cushion 5b
Only had time for the rehab loop after taking Rachel and Amy home. Could have gone before picking them up but it was absolutely bucketing down and I wasn't that keen so I thought I would put off the harder run until tomorrow. Rain had stopped by the time I got out but there were lots of very big puddles around. Had to run through the bush at times on the way out to keep my feet dry but the water was receding fast enough that I was able to skirt around the puddles on the edge of the track on the way back. Trying to take it easy but had to put the brakes on a couple of times when my legs were getting over eager.
Wednesday May 14, 2008 #
Running (treadmill) 46:37 [3] 10.0 km (4:40 / km)
shoes: Brooks Glycerin 6
On the treadmill at Club Sierra with Liam in the creche. Mostly at 13km/h but had to include a short stretch at 16.6 in the middle to stretch my legs. Without orthotics.
Gym 20:00 [0]
Shorter weights because I had to get Liam out of creche.
Tuesday May 13, 2008 #
Running intervals 1:10:50 15.17 km (4:40 / km) +280m 4:16 / km
shoes: Brooks Glycerin 6
From my parent's house through the flattish Southern section of John Forrest. Warm up next to the highway then 6x1k tempo efforts with a 400m float recovery on the road that (sort of) follows the contour and some of the gravel tracks inside it. Felt quite good on the efforts and recovering quickly (as I would hope at that pace).
Warm up/down 4.45km 24:41 / 2.7k 13:51
6x1k + 5x400 rec = 8k in 32:18
3:52, 1:48
3:37, 1:45
4:05, 1:48
3:58, 2:00
3:39, 1:39
4:00
Warm up/down 4.45km 24:41 / 2.7k 13:51
6x1k + 5x400 rec = 8k in 32:18
3:52, 1:48
3:37, 1:45
4:05, 1:48
3:58, 2:00
3:39, 1:39
4:00
Monday May 12, 2008 #
Note
Planned to do the rehab loop this morning but something else came up...
Amy Kate Dufty, born 7:58am 12/5/08, 3.2kg, 48cm
http://picasaweb.google.com/craig.dufty/AmySBirth
Amy Kate Dufty, born 7:58am 12/5/08, 3.2kg, 48cm
http://picasaweb.google.com/craig.dufty/AmySBirth
Running (treadmill) 1:02:22 [2] 13.0 km (4:48 / km)
shoes: Brooks Glycerin 6
Did what I could on the treadmill while Liam fell asleep in front of Thomas the tank engine. Struggled a bit through the first half where I tried to do most of it at 12km/h but got into a nice rhythm when I allowed myself to stay at 13km/h for the second half so it went quite quickly.