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Training Log Archive: Craig

In the 7 days ending Jun 1, 2008:

	activity	#	time	miles		km		+m				load
	Running	7	6:51:30	49.46	(8:19)	79.6	(5:10)	1230				101.5
	Orienteering	1	1:33:06	9.44	(9:52)	15.19	(6:08)	430	17 /	22c	77%	36.2
	Total	7	8:24:36	58.9	(8:34)	94.79	(5:19)	1660	17 /	22c	77%	137.7
averages - sleep:6.2 weight:69kg

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Sunday Jun 1, 2008 #

Running warm up/down 10:25 [2] 2.0 km (5:13 / km) +20m 4:58 / km
ahr:134 max:152 slept:6.0 weight:69.1kg shoes: VJ Integrator

Warm up for H1 at Gunapin.

Orienteering race 58:26 [4] *** 10.87 km (5:23 / km) +320m 4:41 / km
ahr:156 max:164 spiked:17/22c shoes: VJ Integrator

H1 at Gunapin West, 10.0km straight line. Might need to do a bit more orienteering if I want to do it well. Significant mistakes on 1, 2, 6, 11 and 13 must have cost at least 2 minutes all up. Not running all that well the rest of the time either and legs felt heavy all the way. Disappointing effort on a nice course.

C • Heavy Legs 2

Orienteering 34:40 [2] ** 4.32 km (8:01 / km) +110m 7:07 / km
ahr:120 max:142 shoes: VJ Integrator

Jogged around H4 with Joe Dowson. Total time was 41:04 but I'm not including the 6:24 we were standing around discussing things. I think the winning time was just over 40. Lots in common with H1.

Saturday May 31, 2008 #

Running 40:23 [2] 7.35 km (5:30 / km) +120m 5:05 / km
shoes: Brooks Glycerin 6

Rehab loop again. Right knee has been dysfunctional for the first 10 minutes of almost every run recently, might have to start doing something about it soon. Feeling the long run yesterday afternoon a bit but still feeling as though I am starting to move a bit better generally.

Running (treadmill) 25:48 [2] 5.0 km (5:10 / km)
shoes: Nike Free 7.0

Eventually persuaded Liam to let me have a go on the treadmill but couldn't make it through 5km without a toilet stop. Almost stacked it by jumping off the treadmill before it stopped in my desperation to get to the toilet. Could be a side effect of the antibiotics for my infected tooth or maybe something I ate at the 2 year olds birthday party this morning.

C • Friends 1

Friday May 30, 2008 #

Running long 1:29:33 [2] 16.8 km (5:20 / km) +350m 4:50 / km
shoes: Brooks Glycerin 6

No time to run in the morning because I had to see a dentist about the swelling on the right side of my jaw. Decided to swap with Saturday and do a longish run today. Out past end of Martin Rd, across the creek (past someone's tent) and around the firebreak to Forrest Ave and up to Coolgardie Rd. Went down Elizabeth to see if there was a way through to Martin Rd. I asked one of the local residents as I ran past and he told me you could get through on the firebreak of one property where nobody lives but when I got down to the creek it was about 10m wide so I decided to turn back. As I ran back the guy who told me about the way through said "I forgot about the water, sorry". Went up through the golf course to the railway for a drink then out the start of the MTB loop, past the transfer station and home on the rehab loop. Not feeling great early but felt good after going up the hill to Forrest Ave.

Thursday May 29, 2008 #

Running tempo 57:18 10.95 km (5:14 / km) +300m 4:36 / km
shoes: Brooks Glycerin 6

Warm up down Hardey valley to Helena River, tempo from floadway to top of O'Connor Rd and back to Moola Rd, jog home. Felt quite good on the warm up, solid going up the hill and recovered very quickly at the top of the hill. Felt like quite a short easy session, much less draining than the last time I did it.
Warm up 4.38km 24:20 5:33/km (-165m)
Floodway to O'Connor Rd 1.16km 5:23 4:39/km (+13m)
Up O'Connor Rd 2.91km 16:48 5:47/km (+229m)
O'Connor to Moola 1.08km 4:13 3:55/km (-20m)
Jog home 1.42km 6:33 4:37/km (-51m)

Wednesday May 28, 2008 #

Running 39:32 [2] 7.35 km (5:23 / km) +120m 4:58 / km
slept:6.3 weight:68.9kg shoes: Brooks Glycerin 6

Rehab loop again. Feeling a bit tired.

Running (treadmill) 25:13 [2] 5.0 km (5:03 / km)
shoes: Nike Free 7.0

Managed to restrict myself to 12km/h today.

Tuesday May 27, 2008 #

Running intervals 58:36 12.8 km (4:35 / km) +200m 4:15 / km

Put my running gear on at about 7:30am and started running at 4:10pm.
Rehab loop plus two laps of the hill at the far end. Plan was to do 3x2k hard today so went hard from rehab fence corner to rock surface fence corner on the two loops plus rehab fence corner to Moola Rd on the way home.
Warm up 3.59km 19:50 (5:32/km), stretch 3:01
2.10km 8:28 (4:02), 0.62km 3:14 (5:14)
2.10km 8:21 (4:00), 0.62km 3:13 (5:15)
2.37km 9:33 (4:02)
Jog home 1.42km 5:54 (4:09)

Monday May 26, 2008 #

Running 41:59 [2] 7.35 km (5:43 / km) +120m 5:17 / km
shoes: Brooks Glycerin 6

Rehab loop. A bit stiff and sore. Improved somewhat throughout the run but still more rehab needed I think.

Running (treadmill) 22:43 [3] 5.0 km (4:33 / km)
shoes: Nike Free 7.0

Felt pretty good, had to push it up to 14km/h to avoid running into the front of the treadmill.

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