Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Oct 19, 2008:

activity

time

miles

load

Running

7:50:04

55.43

(8:29)

89.2

(5:16)

1215

125.5

Total

7:50:04

55.43

(8:29)

89.2

(5:16)

1215

125.5

averages - sleep:6.4 weight:70kg

1:52

0:00

» now

Sunday Oct 19, 2008 #

Running long 1:29:00 [2] 15.05 km (5:55 / km) +240m 5:29 / km
shoes: Adistar Cushion 6 blue

Easy long run with Rachel from her parents house in Mundaring down to Fred Jacoby Park and back.

Running 23:47 5.0 km (4:45 / km)
shoes: Nike Free 7.0

Easy 5k on the treadmill in the evening with 5min at 14 or 15km/h. Felt pretty good.

Saturday Oct 18, 2008 #

Running 38:35 [2] 7.35 km (5:15 / km) +120m 4:51 / km
slept:6.8 weight:69.5kg shoes: Adistar Cushion 6 blue

Rehab loop. Feeling a little tired but not too bad. Somebody has blocked off all the tracks around the rehab area with big piles of dirt. I'm tempted to report this vandalism to the shire.

Friday Oct 17, 2008 #

Note
slept:6.3 weight:70.1kg

Tired this morning so decided to stay in bed.

Running 37:40 [4] 8.7 km (4:20 / km) +100m 4:06 / km
shoes: Adistar Cushion 6 blue

Same as Wednesday night but on my own this time and slightly faster. Felt a sence of urgency from the start due to starting a bit late and ended up pushing it fairly hard.

Thursday Oct 16, 2008 #

Running tempo 47:42 9.9 km (4:49 / km) +160m 4:27 / km
slept:6.1 weight:70.1kg shoes: Adistar Cushion 6 blue

Attempted another tempo run around the 10k loop like Tuesday. Felt ok early and was quicker through the warm up but got a bit tired on the hills so backed off a bit for a lot of the second half and ended up with a similar time overall. Wasn't really planning to do anything very hard for a few weeks anyway.

C • Craig have you run over any... 4

Running 32:31 [2] 5.35 km (6:05 / km) +120m 5:28 / km
shoes: Nike Free 7.0

Jogged from home over to Moola Rd and a bit beyond looking for a good place to do some drills and strides. Did a few strides here and there and a sprang up a couple of hills but never found anything I was really happy with so just kept exploring and ran a bit longer than I intended. Felt better than I expected to.

Wednesday Oct 15, 2008 #

Running 20:12 [2] 3.28 km (6:10 / km) +60m 5:39 / km
slept:6.4 weight:70.2kg shoes: Adistar Cushion 6 blue

Short morning (5:45am) loop out towards Moola Rd then up winery hill and home. Suffering a bit from yesterday and starting to question my sanity.

Running 55:45 [1] 8.7 km (6:24 / km) +100m 6:04 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP but with Alan this time so very easy pace which was just what I needed. Alan's final longish training run before the Rottnest marathon on Sunday.

Tuesday Oct 14, 2008 #

Running tempo 54:32 11.17 km (4:53 / km) +180m 4:31 / km
shoes: Adistar Cushion 6 blue

Warm up to O'Connor Rd with Rachel then sort of with her tempo effort up to 4k (22:49) before starting my tempo effort to the end of the 10k loop in 47:34 (5.9k tempo 24:46). Jogged back to meet Rachel to make sure she didn't log too much more training than me. Felt a little weary. Fell into an erosion gully on the way down to O'Connor Rd and grazed my leg a bit.

Running 15:51 [2] 3.0 km (5:17 / km) +35m 5:00 / km
shoes: Nike Free 7.0

Short evening run with a few short (1-5 strides) accelerations in the second half. Felt pretty tired/stiff around the hips early but started to feel good once I'd done a few of the accelerations, could be because the first half was up and second half down.

Monday Oct 13, 2008 #

Running (treadmill) 13:47 [3] 3.0 km (4:36 / km)
shoes: Nike Free 7.0

Snuck in a quick treadmill run while Rachel was out running. Minor protest from Liam about half way and then Amy started complaining for the last 300m. Second half at 14km/h felt quite good.

Running 40:42 [3] 8.7 km (4:41 / km) +100m 4:25 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP with Ivan. Felt like running hard but tried to resist. Never really felt comfortable at Ivan's pace so ended up surging a bit and generally running pretty solidly.

« Earlier | Later »