Training Log Archive: Craig

Event: WAMC Deepwater Point
 

WAMC Deepwater Point 7.5km race. Decided to go with the leaders for as long as possible provided there was nobody any good there. Went out hard and sat in behind the lead group of Matt LaSpina, Dirk Klicker and some short guy who knows Tooms. These guys are usually about my speed so I thought I should be able to hang on but it felt way too fast and my legs were feeling as though they were going to buckle at around 500m (1:39). Went around short guy going under the bridge when a gap was starting to form. Went past Matt when he tried to turn right after crossing the bridge even though there was no path that way. Didn't think I could hold the pace but thought I might get a 3k PB so kept pushing but never saw the 3k marker. At 4k thought I might get the 5k PB so pushed on for another km swapping the lead with Dirk a few times. Thought I got the 5k PB by 1 second but watch says I equalled it with 17:30 and the GPS says I went through in 17:25, happy with the result any way you look at it. Now I was pretty buggered and not really looking forward to the last 2.5k and not really motivated to keep hurting. Dirk opened a small gap heading towards Canning Bridge but I passed him and got a small gap of my own going up the zigzag ramp onto the bridge. My lead was shortlived and he had opened a gap again by the time we got off the bridge. Tried to close the gap to take advantage of a draft back into the wind to the finish but it took too much out of me closing the gap and I couldn't stay with him when I got back on. Finshed 2nd about 5 or 10 seconds back but inside my target time of 27:00 which I had thought was pretty optimistic. Finally starting to feel like I am back on track after struggling a bit since my little break after nationals.

Splits
markers GPS
3:23 3:25
6:52 6:58
- 10:25
13:56 13:52
17:30 17:25
21:16 21:10
25:42 24:56
26:48 26:48

C • Great Run 3

Warm up of a bit of jogging with Liam plus 900m in 4:18.
Warm down out to 1k mark and back with Rachel and Erin. Picked up Terry on the way back too.

Rehab loop.

Didn't quite make it out Thursday afternoon but 5:30am Friday morning is pretty close and I didn't really sleep at all. Set out on the 10k loop thinking I might go a bit further if I felt ok. Felt alright so ran through the gauntlet and up the powerline. Turned left just over the top of the hill and headed up to Janeczek Rd and out to the Kep track, feeling quite good at this stage and started to increase the pace. Through the sculpture park then out start of MTB loop, over the hill, past the waste transfer station and back on the rehab loop. Ended up running pretty hard all the way home partly because it felt good and partly because I wanted to be home by 7 so Rachel had time to run. Maybe easy days do help sometimes.

Easy 5k on the treadmill in the morning. Just felt like running on the treadmill for some reason. Hope to do something longer outside in the afternoon.

Mid week event at Kingsway sporting complex. Pretty simple course. Ran some solid, some hard depending on how I felt as I ran the course. Pushed the last few minutes really hard to make sure I caught Adrian just before the finish. Left hammy a bit tight at times.

Warm up lap of the whole sporting complex, 4.1km. Warm down collecting controls, 1.8km.

Strettle Reserve intervals with Rachel. Planning to run hardish tomorrow night at Kingsway so just ran with Rachel. Double, single, double, single all around 5:04 per lap except the last which was 4:51. Nice comfortable pace, I should do all my training with Rachel.

KP 10k loop with Ivan. A bit of a struggle early, slightly better towards the end.