Training Log Archive: CraigIn the 7 days ending Jun 7, 2009:
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Sunday Jun 7, 2009 #
Running tempo 1:14:15 16.78 km (4:25 / km) +250m 4:07 / km
ahr:145 max:160 shoes: Adizero Tempo
Throught he gauntlet to Kep track, up to Mundaring and home down railway trail. Felt much better than yesterday but still a little stiff and tired. Ran solid out to Kep track then pretty hard the rest of the way.
To Kep track 7.65km 37:20 4:53/km +20m ave 137, max 144
Home from there 9.13km 36:55 4:03/km -20m ave 152 max 160
To Kep track 7.65km 37:20 4:53/km +20m ave 137, max 144
Home from there 9.13km 36:55 4:03/km -20m ave 152 max 160
Saturday Jun 6, 2009 #
Running 53:48 [2] 9.9 km (5:26 / km) +160m 5:02 / km
ahr:128 max:141 shoes: Adistar Ride
10k loop just after lunch. Knew I was going to feel a bit stiff and tired but hoped I would loosen up and feel better by the end. I didn't, loosen up that is.
Friday Jun 5, 2009 #
Running intervals 41:11 8.12 km (5:04 / km) +10m 5:02 / km
ahr:130 max:158 shoes: Nike Free 7.0
From work out to the flying squadron yacht club with 6 x 200m fast and relaxed with 2min recovery on the way back. Not really feeling ready for the fast stuff but felt a bit better by the end. Times ranged from 37-41.5 but it felt quicker than that, I don't really trust the GPS for this short stuff.
Thursday Jun 4, 2009 #
Running tempo (treadmill) 59:26 14.0 km (4:15 / km)
ahr:134 max:151 shoes: Adizero Tempo
Felt like running on the treadmill today, mostly because it was cold and dark outside and I'm getting soft in my old age but I do like doing tempo sessions on the treadmill. Did a 2k warm up, 3x3k tempo with 1k recovery and 1k warm down. Calf a little tight early again but didn't last as long today. Did the first 3k effort pretty easy just easing up from 14 to 16km/h, second was all at 16, last one mostly at 16 but edged it up too 16.5 trying to go as high as possible keeping the hr under 150 (16.5 just tipped it over in the last 100m).
2k 10:19.6 (116)
3k 11:47.4 (137), 1k 4:54.9 (128)
3k 11:20.0 (143), 1k 4:54.9 (131)
3k 11:11.7 (145), 1k 4:57.4 (131)
2k 10:19.6 (116)
3k 11:47.4 (137), 1k 4:54.9 (128)
3k 11:20.0 (143), 1k 4:54.9 (131)
3k 11:11.7 (145), 1k 4:57.4 (131)
Wednesday Jun 3, 2009 #
Running 44:13 [3] 9.4 km (4:42 / km) +115m 4:26 / km
ahr:136 max:151 shoes: Adistar Ride
Usual lap of KP alone (Ben tapering for rogaine) in 40:51 plus run to car. Felt pretty good and did a bit of easy fartlek, just running a bit harder when I felt like it. Left calf tight early again but this time it was only the lateral part.
Tuesday Jun 2, 2009 #
Running 55:28 12.0 km (4:37 / km) +200m 4:16 / km
ahr:143 max:160 shoes: Adizero Tempo
Felt reasonably good at the start so decided not to stay with Rachel and ran ahead at a pretty solid pace. Thought I would do the little possums loop at a similar effort to the weekend but I started to get tired very early so decided to do the shorter little possums loop via Martin Rd. As I struggled up Martin Rd I changed my mind again and just took the shortest route home from there.
Running 41:25 [3] 8.0 km (5:11 / km) +150m 4:44 / km
ahr:136 max:148 shoes: Adistar Ride
Ran to Mundaring to pick the car up from service. For some reason my feet didn't seem to want to leave the ground. Can't think why.
Left calf a bit tight in early part of both this run and the morning run
Left calf a bit tight in early part of both this run and the morning run
Monday Jun 1, 2009 #
Note
slept:5.8 weight:68.9kg (rest day)
Why does it always seem so difficult to fit in training on public holidays?