Training Log Archive: CraigIn the 7 days ending Apr 26, 2009:
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Sunday Apr 26, 2009 #
Running warm up/down 1:06:22 [3] 12.7 km (5:14 / km) +220m 4:49 / km
shoes: Adistar Ride
Warm up run from home to John Forrest with a little bit extra. Worked a bit harder up one of the hills to make a cyclist work hard to get past me. Obviously succeeded because he looked like he was trying to recover once he got about 100m ahead and I couldn't resist doing the repass when the track got a little rougher. Got down to 3:44/km on a moderate climb doing the repass, unfortunately for the cyclist it happened at about the 45 minute mark which is when I always seem to have a good patch.
Orienteering 55:41 [4] *** 8.4 km (6:38 / km) +290m 5:39 / km
shoes: Adidas Swoop Blue
H2 at John Forrest. Nice course. Got tired after 20 minutes and was a bit sloppy after that (felt like the carboshotz I had before starting ran out and I needed another one). Had to detour in the finish chute to get around a kangaroo that stood up tall and growled at me.
Note
Played about 2.5 hours of tennis (doubles). First game in about 2 years and I was predictably hopeless. Going to be sore tomorrow I suspect.
Had a bit of the same problem with my chest that I had towards the end of the Aquinas sprint. Feels a bit like my lungs are clogged up but also a bit like my heart is racing.
Had a bit of the same problem with my chest that I had towards the end of the Aquinas sprint. Feels a bit like my lungs are clogged up but also a bit like my heart is racing.
Saturday Apr 25, 2009 #
Event: NavDash 6 - Hale School
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Adizero Tempo
Many laps of the oval to warm up. First half was with Steve so faster than I would usually warm up then I ran an extra lap or two so I wouldn't start right after him. Then I ran a few more laps because the queue was getting a bit long. Ran a few more laps before deciding I'd better join the queue before it got any longer. I think I ran a warm down lap, can't really remember.
Orienteering race 15:55 [5] *** 3.82 km (4:10 / km) +60m 3:52 / km
shoes: Adizero Tempo
NavDash Hale. Another narrow victory through consistency. Not feeling as strong as I had been during the week but had a fairly clean run. Small misses on 1 and 16 and a poor route on 13. Thought 7 might have been South of the fence but remembered the preview saying we stayed inside the perimeter fence so assumed it must be North. Luckily for me Oscar hadn't read the preview so he tried to go South and handed me the win. I'm glad I have my excuse organised already for the State Champs at Oscar's school.
Friday Apr 24, 2009 #
Running 38:14 7.35 km (5:12 / km) +120m 4:49 / km
shoes: Nike Free 7.0
Easy rehab loop with a couple of sprints on the way home. Felt pretty quick on the sprints, particularly the second where I went past a dog walker so had to show off and then try to outrun the dog.
Thursday Apr 23, 2009 #
Running tempo 59:50 [4] 13.7 km (4:22 / km) +250m 4:00 / km
shoes: Adizero Tempo
Little possums via Martin Rd and back via the tip at a solid tempo. A bit tight in the calves and quads. Felt pretty good at times on the flatter sections but not so strong on the steeper climbs and not very smooth on the steeper descents.
Wednesday Apr 22, 2009 #
Running 46:56 [2] 8.7 km (5:24 / km) +100m 5:06 / km
shoes: Adistar Ride
Usual lap of KP with Ben. Fairly slow tonight as Ben was a bit stiff from the golf course handicap last night. I felt ok, had to keep looking over my shoulder to talk to Ben.
Tuesday Apr 21, 2009 #
Running hills 1:00:03 11.4 km (5:16 / km) +170m 4:54 / km
shoes: Adizero Tempo
3x1k gentle hills (~30m climb) on Moola Rd with jog back recovery + loop waiting for Rachel. Very easy warm up including measuring 1k course 4.6km 27min.
3x1k with 30m climb
3:51 (6:39 1.18k)
3:45 (7:01 1.25k)
3:35
Walk a bit then jog home 1.4k 8:12
Felt good but calves a little sore.
Really need to learn how to control my training so that I feel good when it counts instead of a week later.
3x1k with 30m climb
3:51 (6:39 1.18k)
3:45 (7:01 1.25k)
3:35
Walk a bit then jog home 1.4k 8:12
Felt good but calves a little sore.
Really need to learn how to control my training so that I feel good when it counts instead of a week later.
Monday Apr 20, 2009 #
Running 42:43 [3] 8.7 km (4:55 / km) +100m 4:39 / km
slept:6.8 weight:70.1kg shoes: Adistar Ride
Usual lap of KP with Ivan. A bit stiff and sore in places. Had patches of feeling sick and out of breath mixed with patches of feeling really strong so the pace was very uneven.