Training Log Archive: CraigIn the 7 days ending Nov 16, 2008:
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Sunday Nov 16, 2008 #
Event: Peninsula Run
Running 22:23 [3] 5.0 km (4:29 / km) +20m 4:23 / km
shoes: Adistar Cushion 6 red
Maylands Peninsula 5k pushing Amy in the pram. Started towards the back to keep out of the way so had to run fairly hard on some bumpy grass for a while to catch up to Rachel then just tried to tay with her and encourage her a bit. Pace seemed to drop off after crossing the bridge and Rachel dropped off my pace a bit as well. Tried to drop back and provide a bit of protection from the wind but I don't think she ever got close enough so I thought I might be encouraging her to ease off instead. Erin was not far in front so I tried to hover in between ginving Rachel something a bit closer to chase and help her close the gap. Amy and I got Erin just before the line with Rachel just behind. Felt a bit easier than I expected and didn't notice any tiredness or soreness from last night. Didn't do enough warm up or down to be worth recording. Will have to do another run tonight to work off the pancake with double scoop of ice cream from the junction ice creamery we had on the way home.
Running 1:22:24 16.5 km (5:00 / km) +250m 4:39 / km
shoes: Adistar Cushion 6 red
Went to look for some running gear for an afternoon run and realised I was still wearing what I ran in in the morning so that was easy. Set out to do an easy 10k loop but once I was out there I felt like going a bit longer so kept going out to Martin Rd, end of Craig St, back to Coppin then out to railway trail and down to Mahogany Creek. Stopped at the tennis courts for a drink then up Strettle Rd, through Strettle Reserve back to Charles and home via second half of rehab loop. Started to feel good at about 45 minutes and got into a nice strong rhythm. Worked out that sub 5min kms might be possible (after averaging 5:34 for the first half) if I ran hard for the last 10 min. Didn't really commit to trying until I hit 1k to go with 3:18 left and then decided to have a bash. Didn't feel great but made it with 6 seconds to spare.
Saturday Nov 15, 2008 #
Running 40:14 [2] 7.35 km (5:28 / km) +120m 5:04 / km
shoes: Adistar Cushion 6 red
Intended to do the 5k loop but couldn't convince myself to turn around at O'Connor Rd so did the rehab loop instead.
Orienteering race 28:22 [4] * 6.7 km (4:14 / km) +2m 4:14 / km
shoes: Nike Free 7.0
Canning River Metro Series. Went the same way as Sten from the start and watched him slowly pull away through the first half of the course before I picked up an extra control at 20. On my own for the rest and thought it would be close. I thought I would finish faster than Sten but I didn't feel great and lost a bit of time around 19 so thought I might be in trouble. Ended up winning by almost a minute with Sten losing a bit of time as he got tired. Calling it intensity 4 because I like to think I can run faster than that but didn't actually feel I could have today.
Running warm up/down 6:33 [2] 1.2 km (5:27 / km)
shoes: Nike Free 7.0
Warm down loop around the miniature railway line. No warm up apart form a bit of running around after kids.
Friday Nov 14, 2008 #
Running 39:27 [2] 7.35 km (5:22 / km) +120m 4:58 / km
shoes: Nike Free 7.0
Stiff and tired getting up this morning after not much sleep due to Liam moaning all night with his cold. Of course Liam came in at 6am seeming bright and cheerful saying "time to get up". At least he helped me get dresssed. Slow first few minutes with all the aches and pains but started to feel good fairly early and really enjoyed the rest of the run. Lots of magpies flying around just above me, I don't think any actually swooped but it felt a bit threatening.
Note
Decided I need to back off the double runs until I actually feel like I'm recovering on my recovery days and enjoying training again.
Actually enjoyed the morning run today enough that I'm tempted to run again but left my running gear at home to make sure I don't.
Actually enjoyed the morning run today enough that I'm tempted to run again but left my running gear at home to make sure I don't.
Thursday Nov 13, 2008 #
Running tempo 1:11:13 14.78 km (4:49 / km) +350m 4:18 / km
shoes: Adistar Cushion 6 red
John Forrest tempo run as for 5/6/08 and 24/4/08. Didn't really start a tempo effort at any particular point just ran pretty solid as soon as I felt ready and backed off a bit any time I was struggling. Legs felt quite good pretty early so ran quite fast down into John Forrest but felt kind of generally low in energy so most of the uphills were a bit slow. Did the usual 8.5k tempo section in about 40:10 (38:28 on 5/6, 39:10 on 24/4) which doesn't seem too bad considering. Didn't start until after 10am so it was quite warm.
Wednesday Nov 12, 2008 #
Running 39:51 [2] 7.35 km (5:25 / km) +120m 5:01 / km
shoes: Nike Free 7.0
Morning rehab loop. A bit stiff and slow to start with and had thought I would only do 5k but started to feel good after 10 minutes so kept going to the rehab loop and even threw in a few short surges on the way home. Love the shoes but too scared to use them all the time.
Running 44:58 [2] 8.7 km (5:10 / km) +100m 4:53 / km
shoes: Adistar Cushion 6 red
Usual lap of KP on my own. Started fast for some reason, maybe the tailwind, but soon slowed down and then started to tighten up in the quads. Tried to take it easy but felt a bit stiff and uncomfortable the rest of the way although nowhere near as bad as last week.
Tuesday Nov 11, 2008 #
Running intervals 1:21:17 15.18 km (5:21 / km) +250m 4:57 / km
shoes: Adistar Cushion 6 red
5x1.05k in Strettle reserve. Longer warm up via rehab area to Charles Rd with Rachel. Wanted to take it a bit easy today so did the first half of the first loop with Rachel before starting to pick it up a bit. Mixed up the recoveries a bit trying to stay close to Rachel but she foiled my attempts by hiding in the bushes on the first recovery so I only saw her a couple of times after than and was never really sure where she was up to. Quads started to feel pretty stiff and tired once I got down to a semi respectable pace on the 3rd effort so I didn't go any quicker and actually backed off a bit at the end with a long slow recovery and slower final loop.
Warm up 5.1k 31:50
5x1.05k with 270m or 540m recovery
4:56, 1:30
4:31, 2:38
4:19, 1:27
4:19, 2:55
4:24, 2:37
Jog home 2.7k 15:43
Warm up 5.1k 31:50
5x1.05k with 270m or 540m recovery
4:56, 1:30
4:31, 2:38
4:19, 1:27
4:19, 2:55
4:24, 2:37
Jog home 2.7k 15:43
Monday Nov 10, 2008 #
Running 56:00 [3] 11.2 km (5:00 / km) +120m 4:45 / km
shoes: Adistar Cushion 6 red
Lap of KP with Ivan. Suggested the extended loop but Ivan said "not today" so just did the standard loop in around 43:30. Legs tired again going up the hill for the first half but felt ok coming back down. Ran back to the car and legs still felt good despite being uphill again so couldn't resist doing an extra loop to make it a bit longer than yesterday.