Training Log Archive: Craig

Old 90min loop but heading out on the 10k loop and added the pine hill deviation (100m climb in 400m) on the way back. A little weary for the first 5 or 10 minutes but felt pretty good after that, really good at times.

Event: Burrendah MetrO
 

Metro Series at Burrendah. We were a bit late arriving as we hadn't checked where the start was so did a tour of the map looking for it. I thought it may have been Willeton Primary so we went there first but we drove past on the East side instead of the West and couldn't see anything there.
Pretty slow out of the start as I hadn't done any warm up and it took me a while to decide which way to head off. Headed for 12 first at the back of a bunch lead by Oscar. Watched most of them overshoot both 12 and 16 then headed for 3 on my own as nobody else seemed to have noticed how bad it would be to go from 3 to 7. Headed North from 3 then across to the NE corner before heading South. Left out the SE corner (11, 8, 20) and 19. Pretty much on my own once I left 16. Not feeling very good for the first half or so and I was feeling the heat a bit so didn't push too hard. Slowly started to feel better as I went and I was feeling pretty good as I floated past Juffy on the way to my last control. Snuck in 10 seconds ahead of fletch who ran 500m further than me. Coughed up a lot of green gunk after finishing but felt better for it.

Easy 5k loop after a long sleep in (7am). A bit sore in a few spots to begin with but didn't last long and felt good otherwise. Feeling less sick again so I hope that means I didn't overdo it yesterday.

Irregular heartbeat for half an hour or so while sitting at my desk after lunch today.

C • Lunch at Hungry Jacks? 5

Feeling a lot better today but still not right so I decided to do a short session trying to work on my speed a bit without stressing myself too much. About 4k warm up through KP then down to James Oval for some drills and sprints. Did 2 sets of 5x175m with 1min jog back recovery and 3min walk between sets.

31.55, 31.71, 31.41, 31.20, 29.50
28.40, 29.83, 28.65, 28.40, 27.65

Pace ranged from 3:01.2/km down to 2:38.0/km which seems ok but I did run them all with the wind. Feeling more limited by coordination than strength but I still think I may have worked a bit harder than I intended to. Probably should have walked all the recoveries but I wanted to get through it a bit quicker.
Legs felt good from the first step to the last.
http://connect.garmin.com/splits/19621310

Easy lap of KP with Ben plus a few drills and strides on James Oval at UWA, so much nicer than the Glen Forrest oval. Almost went through a whole box of tissues at work today but felt good running, felt really light and quick doing the strides.

Talked to Cam yesterday to tell him my tooth was all good so we rearranged the programme to do a harder session today. I was really looking forward to going a bit harder but overnight the cold I have picked up from Liam got much worse so I decided I'd better not do anything intense. Very frustrating. Jogged down to the oval with the measuring wheel to measure the track in preparation for some hard 400s over the next few weeks. Wore the gps as well for comparison. A 10m gap opened up early on but it didn't get any bigger and as the gps ticked over to 2km the wheel was on 2002m. Measured the athletics track as 373m and the cricket boundary at 420m then worked out the start points for 400m and 1km on the athletics track. Ran a couple of solid laps to see what the gps recorded and got 380m each time. I reckon the gps is accurate enough for the longer reps but for the fast 400s I'd like to know I'm running exactly the same distance each time.

Rehab loop with a few drills and strides on Moola Rd on the way back. Feeling ok but not as good as the last couple of days.