Training Log Archive: Craig

Event: WAMC City Beach Run
 

WAMC City Beach 8k. Ran the first lap with Rachel feeling pretty comfortable but when I tried to pick it up on the second lap I didn't go any faster. Pushed pretty hard in the last 2km to make sure my second lap was actually faster than the first. Pretty warm and windy but it didn't seem to bother Rachel much so I'm not sure I can use it as an excuse. I'm glad Cam warned me I would feel crap today or I would be getting really discouraged at the moment.
Splits
3.57, 4.11, 4.04, 4.05 (16.16)
3.53, 4.09, 3.45, 3.42 (15.29)

C • The heat 2

Warm up out to the 1k mark and back with Rachel plus some drills and strides. 8 minute warm down with Rachel and Graham.
Went for a short swim afterwards which was quite nice but I wouldn't go to the beach just for that.

Event: City Beach North MetrO
 

Easy 5k loop late in the morning (7:15) to see how warm it might feel tomorrow. Quite nice here at that time but I suspect it will be a lot warmer tomorrow morning at the beach. Struggled a bit early on but felt quite good by the time I stopped to do some drills and strides on the way back.

Old 90min loop going right to the top of Charles and with a couple of deviations near the end to make it 90min. Almost talked myself out of this one but I actually felt quite good when I finally got out there at 5:38am.
Saw another group of 4 runners (including Frank Gardiner I think) on Charles Rd. Took water and a carboshotz with me after a lecture from Rachel about eating properly.

C • Well.... 1

8x400m with 200m float. Tired today. Initially I thought maybe it was just because it was 5:30am so I did a slightly longer warm up but when I was starting to struggle towards the end of each 50m run through I knew I was in trouble. I decided to make the floats more of a jog than a float so I could keep the efforts close to 5k pace but they were still mostly slower than 10k pace. I thought I was really slow on the jogs but they averaged about 4:10/km so not as slow as I thought. Sprinklers were going again for the first few laps which combined with the cold wind made things a bit uncomfortable for a while.
Definitely struggling a bit with the training at the moment, might have to make some adjustments.
http://connect.garmin.com/splits/20307055

Usual lap of KP with Ben plus a loop through UWA. Feeling a little tired but not too bad.

4x1k with 3min rest.
Original goal was 3:22 but that was revised to 3:15 after last week. My legs weren't feeling the best today and I didn't feel as though I had very good speed on the first. I was so sure it was going to be slower than planned that I was trying to decide if I should abandon the session or modify it if I was over 3:30 but I actually ran 3:15. I hoped I would feel better after that but I didn't. I got a bit slower but did manage to keep them all under 3:22 so not a complete waste of time. My heart rate was highest on the first interval and the maximum of 167 is lower than I would expect to average in a 10k race so I think my legs were definitely lacking a bit today. Sprinklers were going the whole time but weren't really a problem, quite nice actually. The dog that clipped my heels 4 times in one lap was more of a problem.
http://connect.garmin.com/splits/20227865

Easy lap of KP with Ivan with some drills at the end.