Training Log Archive: CraigIn the 7 days ending Nov 8, 2009:
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Sunday Nov 8, 2009 #
Running long 1:30:00 [2] 16.11 km (5:35 / km) +350m 5:02 / km
slept:6.4 weight:69.2kg shoes: Nike Pegasus Red
http://connect.garmin.com/activity/18255422
Out through the gauntlet and back on Atkins Rd. Not feeling too bad apart from the tingling sensation down the back of my right leg from the glute to the ankle every time my right foot hit the ground.
Out through the gauntlet and back on Atkins Rd. Not feeling too bad apart from the tingling sensation down the back of my right leg from the glute to the ankle every time my right foot hit the ground.
Saturday Nov 7, 2009 #
Running tempo 58:58 12.16 km (4:51 / km) +100m 4:39 / km
shoes: Nike Pegasus Red
20min warm up with Rachel then 20min at half marathon pace plus 6x1min at 5k pace with 1min jog recovery all on the railway trail through John Forrest.
Felt the best I have so far for a Saturday tempo run. The pace is not very meaningful given the nature of the course but my legs felt pretty good and I felt comfortable sitting on a heart rate around 160 which I have struggled to get to in previous weeks.
http://connect.garmin.com/activity/18180595
Felt the best I have so far for a Saturday tempo run. The pace is not very meaningful given the nature of the course but my legs felt pretty good and I felt comfortable sitting on a heart rate around 160 which I have struggled to get to in previous weeks.
http://connect.garmin.com/activity/18180595
Friday Nov 6, 2009 #
Note
(rest day)
Decided it was time to opt out of the optional 30min easy run.
Thursday Nov 5, 2009 #
Running 1:09:47 12.7 km (5:30 / km) +300m 4:55 / km
shoes: Nike Pegasus Red
A real struggle to get out of bed this morning, very stiff and tired. 35min easy out to Martin Rd then 35min build coming back. Tried to build more slowly this week as I think I've been going a bit too hard too early the last couple of times. Feeling reasonable by the end but I still wasn't going as fast as I thought.
http://connect.garmin.com/activity/18026555
http://connect.garmin.com/activity/18026555
Wednesday Nov 4, 2009 #
Running 1:00:00 [2] 10.3 km (5:50 / km) +120m 5:30 / km
shoes: Nike Pegasus Red
Struggled around KP on my own after work. Lucky Ben couldn't make it because I don't think I could have kept up, surprised I cracked 10k for the hour.
Tuesday Nov 3, 2009 #
Running intervals 1:02:42 13.12 km (4:47 / km) +50m 4:41 / km
shoes: Adizero Ace
7x1k with 90 second walk recovery. Supposed to be doing the 4th and 6th in 3:25 and the rest in 3:35 but I did the 5th and 7th faster instead because I kept thinking I was doing 8 reps. I was a bit disappointed when I remembered I was only supposed to do 7 because I was interested to see how I felt on the last one.
Felt so much better than yesterday it was amazing. How can you go from feeling crap running slowly at 5:30pm to feeling great running fast at 5:30am the next morning after less than 6 hours sleep? Must have been a really good massage Rachel gave me last night.
No problem at all to hit the target times today and running the 6th in 3:32 felt like a recovery jog after doing the 5th in 3:22.
http://connect.garmin.com/splits/17851644
Felt so much better than yesterday it was amazing. How can you go from feeling crap running slowly at 5:30pm to feeling great running fast at 5:30am the next morning after less than 6 hours sleep? Must have been a really good massage Rachel gave me last night.
No problem at all to hit the target times today and running the 6th in 3:32 felt like a recovery jog after doing the 5th in 3:22.
http://connect.garmin.com/splits/17851644
Monday Nov 2, 2009 #
Running 46:51 [2] 8.7 km (5:23 / km) +100m 5:06 / km
shoes: Nike Pegasus Red
Easy lap of KP except it didn't feel all that easy to me. Tired and very tight down the back of the right leg starting in the glutes and going right down to the heel. No separate drills/strides but did a few little bits here and there on the way around trying to free up the right leg.