Training Log Archive: CraigIn the 7 days ending Dec 27, 2009:
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Sunday Dec 27, 2009 #
5 AM
Running 1:30:00 [2] 14.48 km (6:13 / km) +200m 5:49 / km
shoes: Nike Pegasus Red
Little Possums via Martin Rd and back via rock quarry. Didn't feel good but did start to feel a bit better after about 65 minutes.
Saturday Dec 26, 2009 #
7 AM
Running tempo 58:07 11.74 km (4:57 / km) +170m 4:37 / km
ahr:133 max:156 slept:6.5 weight:69.8kg shoes: Nike Pegasus Red
30 minutes of tempo at half marathon pace.
Struggled to get moving again today, felt very much like yesterday. 3k warm up out to Charles Rd in 20 minutes without getting the heart rate above 124. Started the tempo effort on the bitumen out Charles Rd intending to then run on the railway trail but I was liking the bitumen so just stayed on Thomas Rd out to the bottom of the hill after Coppin Rd. Crossed over to Jacoby St at Coppin on the way back and finished out Strettle Rd almost to Bailey Rd. Never managed to get the heart rate up anywhere near where it should have been but I actually felt ok once I'd been going for a while and was quite enjoying it by the end.
Struggled to get moving again today, felt very much like yesterday. 3k warm up out to Charles Rd in 20 minutes without getting the heart rate above 124. Started the tempo effort on the bitumen out Charles Rd intending to then run on the railway trail but I was liking the bitumen so just stayed on Thomas Rd out to the bottom of the hill after Coppin Rd. Crossed over to Jacoby St at Coppin on the way back and finished out Strettle Rd almost to Bailey Rd. Never managed to get the heart rate up anywhere near where it should have been but I actually felt ok once I'd been going for a while and was quite enjoying it by the end.
Friday Dec 25, 2009 #
8 AM
Running 30:41 [2] 5.08 km (6:02 / km) +90m 5:33 / km
shoes: Nike Pegasus Red
Easy run from Penny & Phil's house out to the top of Greenmount and back via the flattest route possible i.e. mostly along Padbury Rd. Barely able to get running at the start and didn't get much better from there. Struggled to hold 6min/km despite being pretty flat and mostly bitumen.
Thursday Dec 24, 2009 #
7 AM
Running intervals 52:15 10.86 km (4:49 / km) +50m 4:42 / km
ahr:143 max:172 slept:6.2 weight:69.2kg shoes: Adizero Ace
4x400 in 72 + 2x2k in 7:10 all with 1min rest.
Felt reasonably good this morning and managed to get pretty close to the goal times for what I think is probably the toughest session I have done so far.
400s were 73.1, 72.6, 74.4, 73.2 with quite a strong wind blowing, particularly on the 3rd.
First lap of the first 2k felt really slow at 3:30/km, second lap felt like the same effort but was 3:45/km then picked up the effort to maintain about 3:37/km to the end for a 7:14. Second 2k was hard work but kept the pace right on 3:35/km all the way through for a 7:09.7.
Absolutely stuffed on the warm down and my calves were starting to seize up by the end.
Felt reasonably good this morning and managed to get pretty close to the goal times for what I think is probably the toughest session I have done so far.
400s were 73.1, 72.6, 74.4, 73.2 with quite a strong wind blowing, particularly on the 3rd.
First lap of the first 2k felt really slow at 3:30/km, second lap felt like the same effort but was 3:45/km then picked up the effort to maintain about 3:37/km to the end for a 7:14. Second 2k was hard work but kept the pace right on 3:35/km all the way through for a 7:09.7.
Absolutely stuffed on the warm down and my calves were starting to seize up by the end.
Wednesday Dec 23, 2009 #
5 AM
Running 1:00:00 [2] 9.99 km (6:00 / km) +180m 5:31 / km
slept:6.2 weight:69kg shoes: Nike Pegasus Red
Easy run from home out the powerline to Atkins Rd and back through 5 way junction and onto 5k tt course. Weight/body fat back to normal this morning but still felt weak early on. Felt a lot better from about half way.
Tuesday Dec 22, 2009 #
7 AM
Running intervals 57:46 11.64 km (4:58 / km) +40m 4:53 / km
ahr:141 max:167 slept:6.8 weight:68.6kg shoes: Nike Pegasus Red
6x1k in 3:30 with 90s rest at the oval. Felt quite good for the first few steps but it didn't last. Legs felt pretty heavy after the first 200m or so of each rep despite trying to start conservatively so I just tried to keep it relaxed rather than straining to meet the target times.
3:37, 3:35, 3:35, 3:33, 3:35, 3:29
Reasonably happy with that considering how bad I felt yesterday.
3:37, 3:35, 3:35, 3:33, 3:35, 3:29
Reasonably happy with that considering how bad I felt yesterday.
Monday Dec 21, 2009 #
Note
slept:7.2 weight:68kg (sick) (rest day)
Gastro hit me yesterday afternoon and combined with my sinus infection and dodgy heart to make me feel the sickest I have in a very long time. Trying to read a book to Liam last night nearly killed me.