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Training Log Archive: Craig

In the 7 days ending Jul 27, 2008:

activity

time

miles

load

Running

9:03:43

65.4

(8:19)

105.25

(5:10)

1425

132.9

Total

9:03:43

65.4

(8:19)

105.25

(5:10)

1425

132.9

averages - sleep:6.1 weight:69.1kg

2:24

0:00

» now

Sunday Jul 27, 2008 #

Running (treadmill) 39:44 8.0 km (4:58 / km)
slept:6.0 weight:69.4kg

Early morning treadmill run before Rachel left for her race. A bit stiff and sore in the quads to begin with and 10km/h felt a bit fast. Improved gradually and did the second half at a touch over 13km/h.

Note

Intended to go for another run in the afternoon but I forgot. Probably a good thing as I think it was still my biggest running week ever.

Saturday Jul 26, 2008 #

Running long 2:24:46 [2] 26.19 km (5:32 / km) +580m 4:59 / km
shoes: Adistar Cushion 6 blue

Long run through JFNP including a lap of the eagle view trail in 85:01. Quads a bit sore fairly early which I think was a combination of delayed soreness from Thursday and an all downhill first 7 or 8km. I thought I might struggle with the hills at the end but I actually felt better after the long hill out of the park and was feeling really good by the end. Took a track I can't remember using before from Strettle Rd around the back of the clay pits and along the edge of the railway reserve throgh to Bailey Rd. Hard to believe I'm finding new tracks that close to home after almost 6 years here. Feeling really fresh and bouncy running around inside half an hour after finishing.

Friday Jul 25, 2008 #

Running (treadmill) 36:01 [2] 7.0 km (5:09 / km)
slept:6.4 weight:69kg shoes: Nike Free 7.0

Built the speed up very slowly. Feeling ok by the end.

Running 41:27 [2] 8.0 km (5:11 / km) +100m 4:53 / km
shoes: Adistar Cushion 6 blue

Wally Cairns loop in KP after work. Feeling worse than in the morning, maybe a bit of DOMS from yesterday's time trial. I hope the pace was slow enough that I'll feel better for a long one tomorrow.

Thursday Jul 24, 2008 #

Running race 16:59 [5] 4.32 km (3:56 / km) +135m 3:24 / km
slept:5.9 weight:68.8kg shoes: Adistar Cushion 6 blue

'5k' time trial. Finally cracked 17 again for the second time ever. Did it the hard way by deliberately going out too hard at the start and hanging on the best I could. Tried to run it as though each split point was the finish line so went out fast along the powerline, about 10 seconds up on last couple of efforts. Started to hurt going up the long hill but still holding a fairly good pace, only 2 seconds off best split for this section. Starting to struggle and pace dropping off on the long split to the top of O'Connor Rd, 7 seconds off best split. Dug deep on the last section knowing sub 17 was possible and just made it, felt like my lungs were going to explode and had to yell at myself a couple of times to keep pushing.
Legs felt a little dead from the start, maybe due to the higher volume week, pretty sure I can go quicker if I rest up a bit and pace it more sensibly. My PB for this course is starting to look within reach which I'm pretty happy with as I think it is far better than any race I have ever run.

C • Top run 2

Running warm up/down 44:17 [2] 8.21 km (5:24 / km) +110m 5:03 / km
shoes: Adistar Cushion 6 blue

Warm up run to start plus 3 loops of hill springing up Charles and run through back to powerline. 4.55km 24:26.
Extended the warm down by running down to Hardey Rd and back hoping to get rid of the burning in my chest. Felt good to keep shuffling along on the way down but regretted it a bit when I turned back up the hill. My face is just starting to cool down now 30 minutes after finishing.

Craig's 5k time trial - Splits

Wednesday Jul 23, 2008 #

Running (treadmill) 32:19 7.0 km (4:37 / km)
shoes: Nike Free 7.0

Went a little faster than normal because I felt good and I'm expecting a very slow run tonight.

Running 41:50 [2] 8.7 km (4:49 / km) +100m 4:33 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP with Ivan and Ben. Alan didn't show so it wasn't the super slow run I was anticipating. I thought we took it much easier than normal anyway so I was a bit surprised when Ben told me the time at the end (I forgot my watch). Obviously feeling quite good.

Tuesday Jul 22, 2008 #

Running hills 1:08:57 12.23 km (5:38 / km) +280m 5:04 / km
shoes: Adistar Cushion 6 blue

Ran around 5k TT course with a stop at O'Connor Rd to do 6 x hill springing with sprint off the top. Felt good after the 3rd hill.

Monday Jul 21, 2008 #

Running (treadmill) 34:53 [2] 7.0 km (4:59 / km)
shoes: Nike Free 7.0

Got tired after about 3km but stuck at it and got there eventually.

Running 42:30 8.6 km (4:57 / km) +120m 4:37 / km
shoes: Adistar Cushion 6 blue

Wally Cairns loop in KP (39:26) plus run to car. Felt a need to run it pretty solid at the start, settled down in the middle then had to pick it up again towards the end.

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