Training Log Archive: Craig

Pushed Amy around in the pram following Rachel's race in the Ex Christchurch 5k. Didn't go up and down the hill.

Jogged around the outside of the stadium and did a few run throughs in the back straight before the 5000m at Perry Lakes at 11am. Not much of a warm up but seemed to be enough with the run by the river 3 hours earlier.

My first ever 5000m on the track at Perry Lakes starting at 11am. Kind of hoping to get under 17 but didn't really think that was realistic on recent form so more concerned with beating my road PB of 17:30. Conditions were about as good as you could hope for at 11am in January, overcast, mid 20s with a enough breeze to be cooling without being hard work. Didn't feel uncomfortably hot until after I finished. I expected to be one of the slowest and for most to run too quick early so I hung off the back for the first 2 laps but it was still a bit too quick for me. Passed the only girl in the race just before 1k then a young guy who was struggling so badly that I lapped him not much later before he was pulled off the track by officials, apart from that had nobody within 50m of me until the winner lapped me on the finish line. Felt reasonably comfortable all the way but just couldn't quite hold the pace I wanted, almost every lap was a little slower than the one before. Tried to lift in the last couple of laps but didn't really feel I had anything more that was going to last longer than the final straight. Gained just enough with the final sprint to sneak under the road PB. Reasonably satisfied with the performance but probably the least happy I have ever been with a PB. Definitely feel sub 17 would be possible with a bit more speedwork (and a bit of dieting).

Lap times
38.18
80.40
83.20 1k 3:21.78
83.70
83.98
83.78 2k 6:50.92 (3:29.14)
85.33
85.05 3k 10:23.62 (3:32.70)
87.09
85.77
86.68 4k 14:00.08 (3:36.46)
85.43
78.86 5k 17:27.45 (3:27.37)

C • Ever thought of .. 8

Warm down around the lakes with brief stops for a drink and to have a look at the new stadium under construction across the road.

Struggled around the rehab loop again. Felt similar to yesterday morning, I think that might do for today. Nice and cool but a bit smoky this morning.

Planned to do the 10k loop but when I started (6:30am) I felt seriously in need of rehab so struggled around the rehab loop instead. I choose to blame the cycling.

Easy run on the treadmill at 7pm to make up my 15k for the day. Felt much better than in the morning. Tried to keep it to 12km/h but kept running into the front of the treadmill, resisted for a while but finally gave in and found that 12.2 wasn't a problem.

Ran home after dropping car off at Mundaring auto electrics for air con repairs (apparently needs new compressor plus some other bits which will cost $1400 total) . Ran around the back of all the properties East of Mundaring Weir Rd then followed Atkins Rd all the way to rehab area and home on the usual route. Felt pretty good early then struggled with breakfast issues for the 2nd 15 minutes. Thought I was coming good at 6k (33min) but it only lasted about 5 minutes. Had another good patch 15 minutes later but again didn't last. Most of second half still reasonably solid but feeling a bit tired.

Rode the road bike (for first time in ages) up to Mundaring to pick up the car. Hot, uphill, headwind, with a deadline. Very glad the aircon was working again for the drive home.

Rehab loop at 6am. Tight calves. Hungry. Not tired.

Afternoon run with Rachel via rehab area and strettle reserve to get some plums from the strettle road orchard. Felt terrible in the heat to begin with but much better by the end. Walked back from the orchard with a box of plums.

8 x ~270m efforts in Strettle reserve all between 0:52 and 1:00 with 2-3min jog recoveries. Warm up via rehab area and Mahogany Creek toilets, felt good for first 10 minutes, then weak and wobbly until the toilet stop, ok again by the end of the warm up. Efforts felt ok but it is quite disturbing how close the pace was to my goal 5k pace, felt more like 1k pace. Did a bit extra on the way home to make it up to 15k. Tired by the end.

C • Memories 5

10k loop in the morning. Still tired.

5k loop at 5pm. You guessed it, still tired.