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Training Log Archive: Craig

In the 7 days ending Nov 2, 2008:

activity	#	time	miles		km		+m	load
Running	7	8:45:21	60.4	(8:42)	97.2	(5:24)	1510	135.7
Cycling	1	1:54:37	14.91	(7.8/h)	24.0	(12.6/h)	450	22.9
Total	7	10:39:58	75.31	(8:30)	121.2	(5:17)	1960	158.6

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Sunday Nov 2, 2008 #

Running long 1:37:48 16.1 km (6:04 / km) +350m 5:29 / km
shoes: Adistar Cushion 6 red

Longish run from home to my parents house with a bit of mapping of the Glen Forrest tracks along the way. Got tired of winding around on the slow narrow tracks and did a harder 20 minute loop through the top part of John Forrest to finish off.

Cycling 1:54:37 [2] 24.0 km (12.6 kph) +450m

Social MTB ride through John Forrest with Phil, Michael, Richard, Simmo, Brian and Peter K. Thought it would be a nice easy cruise but I found it pretty tiring and spent most of the time on or off the back, sometimes by choice but not always. Only had one small slice of toast for breakfast so was thinking about food most of the way.

Saturday Nov 1, 2008 #

Running 52:00 [2] 9.9 km (5:15 / km) +160m 4:52 / km
shoes: Adistar Cushion 6 red

10k loop again but 7am this time. Felt a bit better than yesterday, particularly early on, maybe just the slightly later start. A bit chilly to begin with.

Running 30:00 [2] 5.2 km (5:46 / km) +50m 5:30 / km
shoes: Nike Free 7.0

Easy run around Ellenbrook in the afternoon checking metro series control sites. Actually took 33 minutes but SportTracks reported 3min of stopped time. Felt quite good and didn't notice any aches or pains apart from the tooth that will probably now have to be extracted after wasting about $1500 trying to fix it (and that doesn't include the crown a couple of years ago).

Friday Oct 31, 2008 #

Running 53:42 [2] 9.9 km (5:25 / km) +160m 5:01 / km
shoes: Adistar Cushion 6 red

Easy run around the 10k loop at 6am. A bit stiff and very slow to start with but loosened up ok and felt pretty reasonable by the end although I was starting to feel a bit tight around the right hip, glutes I think.
Decided I have got a good enough feel for how slow I need to run now that it is safe to go without the heart rate monitor for a while. Felt as though I got it about right today.

Running 19:30 [2] 3.8 km (5:08 / km)
shoes: Nike Free 7.0

Short run around coker park before lap scoring at the John Gilmour 10,000m. Included 1.5 laps of jogging the bends and surging the straights. All I had time for.

C • Hungary 09 3

Running 15:34 [2] 2.72 km (5:43 / km)
shoes: Nike Free 7.0

Squeezed another short jog in between the fast and slow races. Fast race was won in 31:35 by Shaphan Cox with Steven Stingemore 2nd in 31:48. Josh Tedesco who narrowly beat me in the 10k road champs earlier in the year ran 34:27 with a 65 second last lap.

C • Shaphan 2

Thursday Oct 30, 2008 #

Running tempo 1:09:21 14.42 km (4:49 / km) +200m 4:30 / km
ahr:139 max:160 shoes: Adistar Cushion 6 red

Railway trail tempo. Warm up down to Darlington 4k 20:48. Tempo up to Charles Rd 6.1k 28:01 (ave 152). Run home 4.33k 20:32 (142) not slow but just cruising. Tempo effort was about 2min slower than I was doing back in July but I was going quite a bit easier I think. Hunger pains lasted the whole run, need to start eating breakfast before running if I'm not going to start until after 9am.

Wednesday Oct 29, 2008 #

Running 40:59 [2] 7.35 km (5:35 / km) +120m 5:09 / km
ahr:122 max:133 shoes: Adistar Cushion 6 red

Rehab loop at 6am. Could feel the sore spots in my left foot and shin while lying in bed trying to decide if I should get up or not. Got up anyway and didn't feel them again once out of bed. Why are my injuries so often like that? Actually felt quite good running.

Running 45:14 7.87 km (5:45 / km) +170m 5:11 / km
ahr:132 max:149 shoes: Nike Free 7.0

Run through KP after work looking to do some hills and sprints. Did a few hills in the botanic gardens and a few short sprints here and there but all a bit haphazard. Some of the sprints were a bit longer than planned because I was searching for a good rhythm and never found it.

Tuesday Oct 28, 2008 #

Running intervals 57:28 11.24 km (5:07 / km) +200m 4:42 / km
ahr:139 max:160 shoes: Adistar Cushion 6 red

Strettle Reserve intervals with Rachel. Took the direct route there then did 4x1.05k with 280m jog recovery keeping hr below 160 on the efforts.
Warm up 2.7k 17:03
4:10 (145/157), 1:27 (147/136)
4:15 (154/160), 1:26 (148/140)
4:17 (155/160), 1:26 (150/141)
4:16 (156/160), 1:28 (149/139)
Warm down 3.2k 17:37
Legs still feeling a bit heavy but didn't notice any soreness.

Monday Oct 27, 2008 #

Note

Skipping the morning run because my left foot is a bit sore just behind the little toe joint.

Running 43:45 [3] 8.7 km (5:02 / km) +100m 4:45 / km
ahr:134 max:147 shoes: Adistar Cushion 6 red

Usual lap of KP with Ivan. Legs felt heavy for the first half (uphill), not so bad in the second half (downhill). Didn't notice any pain in the left foot but a little tender at the top of the left shin (hamstring attachment?) towards tthe end. Not as slow as it felt.

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