Training Log Archive: Craig

Long run down Charles and past North Ledge to Fred Jacoby, up pipeline almost to Sawyers, South side of highway, around the back of the industrial estate, across the golf course, Forrest Ave, across the creek, past the end of Martin Rd and then home fairly directly. Decided not to try to avoid the hills but I think I did a better job of not avoiding them than I intended.
Felt pretty tired from start to finish today and got really hungry at about 90 minutes but I think I did fairly good job of holding my form to the end and resisting the temptation to speed up.

http://connect.garmin.com/activity/10777891

35' easy, 35' marathon pace, 10' easy
Warm up followed 10k loop to Charles Rd but cutting the corner form the 5 way junction. Supposed to be finding a course similar to the last 12k of the city to surf which is pretty much gently undulating all the way. Started the effort from a bit before Charles Rd, ran out Charles to the railway, railway to Gugeri St, back the same way to the end of Charles then up the fenceline to O'Connor Rd and a little beyond. Feeling a little tired yet again but not too bad. Just monitored the heart rate again and hit my usual marathon pace of 4:06/km for the out and back section which I'm reasonably happy with given the undulations and mostly gravel surface. Pace slowed a little on the rough climb from Charles to O'Connor at the end and I probably went a little hard here but did feel better for it.

Not really looking forward to the 2.5 hours tomorrow.

http://connect.garmin.com/activity/10709065

Easy morning run. Basically the 5k loop with a bit of messing around on the way back to push it out to 35 minutes. Felt better than I expected, probably better than last night actually, but I did struggle going up the stairs when I got to work.

Little warm up loop from car through KP to the corner of Hacket Dve and Mounts Bay Rd. 45 minutes at half marathon pace down to Tawarri and back then out to the old brewery and back. Shuffle/plod back to car.
Feeling a bit tired today. I was kind of hoping to cover 12km in the 45 minutes but knew it wasn't going to happen by the end of the warm up. Still managed to hold a pretty consistent pace 2 seconds/km slower than my half PB so not all that bad. Km splits ranged from 3:48 (with the wind) to 3:54 (up a small hill).

warm up 3.39km 18:59 5:36/km (120/137)
tempo 11.66km 45:00 3:51/km (158/163)
warm down 1.75km 10:41 6:06/km (146/163)

http://connect.garmin.com/activity/10614490

C • 1083 ft climb? 4

Easy run through KP with Rachel and first half with Ben. Supposed to be with Erin too but she was late so we left without her. Struggled a bit through the first half where Rachel and Ben seemed to be feeling better than me. Starting to feel a bit better around half way but then struggled a bit through the second half when it became a bit slow and stop start as Rachel was having a few problems.
Found Erin at her car near the end with Ken trying to break in after Erin locked her keys in. Stayed to help which took just long enough for a bit of heavier rain to come through and leave us cold and wet at the finish.

http://connect.garmin.com/activity/10614497

3x2k in 7:25-7:30 with 2min walk recovery.
Warm up run to the oval with Rachel then a few run throughs while Rachel did her first 1k. Feeling a lot fresher today and the pace wasn't too hard so felt like a pretty easy session today. Legs felt a bit heavy at times when I hit the softer patches of grass but generally felt pretty comfortable. Kept thinking while I was running that Cameron must have made a mistake and it was probably supposed to be faster. Did all 3 efforts a little too fast (7:21, 7:23, 7:22) but it was mostly just a slightly too fast first lap then settling to about 7:25 pace. The heart rate was dropping below 100 on the recoveries so I don't think I could have been going too hard.

http://connect.garmin.com/splits/10478219

C • Interesting 2

Usual lap of KP with Ivan plus some extra through the streets to make it up to an hour after running back to Ivan's car. Feeling a bit tired.