Training Log Archive: CraigIn the 7 days ending Aug 23, 2009:
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Sunday Aug 23, 2009 #
Running 1:15:00 [2] 13.18 km (5:41 / km) +200m 5:17 / km
rhr:42 shoes: Adizero Tempo
Abbreviated little possums loop. Not feeling too flash to begin with but got into a better rhythm towards the end and even started feeling the need for speed a few times.
http://connect.garmin.com/activity/11734360
http://connect.garmin.com/activity/11734360
Saturday Aug 22, 2009 #
Running tempo 1:05:00 14.37 km (4:31 / km) +50m 4:27 / km
ahr:144 max:158 shoes: Brooks Summon
5min warm up, 30min marathon pace, 30min easy starting at Yokine reserve and finishing at Toddler town in Morley.
Managed sub 4min/km for the first time for a marathon pace session which is encouraging. Pretty consistent 3:57/km for the 3 laps of Yokine reserve with each km between 3:52 and 4:01. Perhaps pushed a little hard on the last lap but the average heart rate for the 30min was 154 which is about where I want it to be and it was quite windy so I'm pretty happy with that.
Looking forward to the easy final week now.
http://connect.garmin.com/activity/11677592
Managed sub 4min/km for the first time for a marathon pace session which is encouraging. Pretty consistent 3:57/km for the 3 laps of Yokine reserve with each km between 3:52 and 4:01. Perhaps pushed a little hard on the last lap but the average heart rate for the 30min was 154 which is about where I want it to be and it was quite windy so I'm pretty happy with that.
Looking forward to the easy final week now.
http://connect.garmin.com/activity/11677592
Friday Aug 21, 2009 #
Running 35:01 [2] 5.62 km (6:14 / km) +100m 5:43 / km
rhr:48 shoes: Nike Free 7.0
Easy morning run from home. Didn't feel too bad, probably because I was going so slowly. Best nights sleep for ages but morning heart rate was still high.
Thursday Aug 20, 2009 #
Running tempo 1:01:26 14.09 km (4:22 / km) +20m 4:20 / km
ahr:144 max:158 shoes: Brooks Summon
3x10min at half marathon pace with 2min float recovery around the river between UWA and the Narrows.
Felt noticeably better than previous Thursdays in the warm up. Still didn't quite have the speed I would like on the efforts but the 2min recoveries felt more than ample at 4:14-4:25/km so I guess that is a good sign. Still feeling reasonably good on the warm down so definitely signs of improvement.
I hope it isn't wet for the marathon. Two large red stains on my singlet tonight from only 14km, I hate to think what it would have been like after 42km.
http://connect.garmin.com/splits/11567028
Felt noticeably better than previous Thursdays in the warm up. Still didn't quite have the speed I would like on the efforts but the 2min recoveries felt more than ample at 4:14-4:25/km so I guess that is a good sign. Still feeling reasonably good on the warm down so definitely signs of improvement.
I hope it isn't wet for the marathon. Two large red stains on my singlet tonight from only 14km, I hate to think what it would have been like after 42km.
http://connect.garmin.com/splits/11567028
Wednesday Aug 19, 2009 #
Running 1:30:21 [2] 16.19 km (5:35 / km) +180m 5:17 / km
shoes: Brooks Summon
Easy lap of KP with Erin from Saw Ave plus run there and back from my car. Feeling tired again but I did at least feel a bit less tired by the end.
http://connect.garmin.com/activity/11469806
http://connect.garmin.com/activity/11469806
Tuesday Aug 18, 2009 #
Running intervals 51:39 11.23 km (4:36 / km) +80m 4:26 / km
max:167 rhr:48 slept:5.8 weight:69.5kg shoes: Nike Free 7.0
Intervals at GF oval, 6x1k in 3:35-3:40 with 1min rest and 5th in 3:25-3:28.
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Monday Aug 17, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km) +50m 5:24 / km
rhr:46 slept:5.8 weight:69.1kg shoes: Brooks Summon
Ivan not there today so just did a very slow run South from my car into Nedlands, around Melvista Park GC and back. Generally felt pretty stiff and tired but started to feel good on a little loop I added on at the end through the bushland in the corner of Karrakatta cemetery.