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Training Log Archive: Craig

In the 7 days ending Jan 24, 2010:

activity # timemileskm+mload
  Running7 4:37:24 33.6(8:15) 54.07(5:08) 49099.4
  Total7 4:37:24 33.6(8:15) 54.07(5:08) 49099.4
averages - sleep:6.9 weight:69.3kg

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Sunday Jan 24, 2010 #

Event: WAMC Matilda Bay Run
 
6 AM

Running warm up/down 19:04 intensity: (31 @1) + (13:27 @2) + (4:24 @3) + (42 @4) 3.43 km (5:33 / km)
ahr:127 max:148 shoes: Adizero Ace

Warm up for Matilda Bay 10k. Easy run roughly following the first 3k loop of the course with Rachel apart from the last couple of minutes where I went a bit harder. Stopped for some stretching then did a few drills and strides.

Running race 37:06 [5] 10.0 km (3:43 / km) +10m 3:41 / km
ahr:165 max:171 shoes: Adizero Ace

Matilda Bay 10k race. 26.5°C at the start so not ideal conditions.
Tried to follow Cam's instructions to run no faster than 3:40/km in the first half and then pick it up in the second half. Felt very comfortable through the first 3 or 4km but by half way I was already starting to increase the effort a bit to stay close to 3:40/km. Tried to pick it up a bit in the second half but found I was just increasing the effort to hold the same pace. Caught 3rd place with about 1k to go and managed to find another gear for the final km to finish with a 3:32 and grab 3rd. Very slight negative split of 18:35/18:31 which I think is the first time I have ever done that for a 10k race.
Would have liked to finish a bit faster but I think the heat probably made that difficult. Happy with how comfortable the first few km felt.
Splits from SportTracks
3:41 151/163
3:44 163/164
3:38 164/166
3:46 166/167
3:44 165/168
3:43 166/168
3:39 167/168
3:43 167/169
3:47 167/169
3:32 169/171
C • Nice work Craig 11

Running warm up/down 9:29 intensity: (37 @1) + (8:25 @2) + (27 @3) 1.44 km (6:35 / km)
ahr:122 max:135 shoes: Adizero Ace

Easy warm down jog about 20 minutes after finishing. First couple of minutes with Steve and last couple of minutes with Steve, Erin and Rachel.

Saturday Jan 23, 2010 #

7 AM

Running 25:33 intensity: (34 @1) + (13:03 @2) + (11:56 @3) 4.98 km (5:08 / km) +80m 4:45 / km
ahr:128 max:141 slept:6.8 weight:69.6kg shoes: Nike Pegasus Black

Easy 5k loop with a few stride outs at about 10k pace on the way back. Legs good. Heart good. All good.

Friday Jan 22, 2010 #

Running 26:30 [2] 5.0 km (5:18 / km) +80m 4:54 / km
ahr:124 slept:7.0 weight:69.4kg shoes: Nike Pegasus Black

Easy 5k loop. Heart rate normal. Best I've felt for a while.

Thursday Jan 21, 2010 #

9 AM

Running 39:23 intensity: (31 @1) + (16:53 @2) + (21:59 @3) 7.33 km (5:22 / km) +120m 4:58 / km
ahr:128 max:140 slept:7.3 weight:68.7kg shoes: Nike Pegasus Red

Legs felt tired today but there were some encouraging signs. The time was quite reasonable despite feeling very slow and my heart rate seemed normal instead of the 10bpm below normal that it has been for most of the last week or two. Dodgy heart rate readings today were all just caused by static electricity from my shirt I think, always went back to normal if I lifted my shirt up.

Wednesday Jan 20, 2010 #

4 PM

Running intervals 53:53 intensity: (2:51 @1) + (17:07 @2) + (18:21 @3) + (6:38 @4) + (8:56 @5) 10.29 km (5:14 / km) +20m 5:11 / km
ahr:136 max:166 shoes: Nike Pegasus Black

Swapped Thursday session to Wednesday and did it after work with Ben.
8min @ 10k pace (don't go too hard) + 4x400 in 80s with 90s rest
About 20min warm up including a few drills and strides. First half of the 8min effort was into a strong headwind and second half back with the wind. All 4 of the 400s were with the wind. Had to dodge a few sailboarders on the second and run up a small hill on the third.
Not feeling too bad today, nothing special but legs didn't feel awful and heart rate seemed pretty normal which is encouraging. Ben stayed with me for all but the second half of the 8min effort.
C • Dodging sailboarders 2
C • 10 km pace 5

Tuesday Jan 19, 2010 #

5 AM

Running 38:36 intensity: (3:17 @1) + (28:06 @2) + (4:19 @3) + (2:15 @4) + (39 @5) 6.6 km (5:51 / km) +100m 5:26 / km
ahr:120 max:170 shoes: Nike Pegasus Red

Another day, another struggle. Easy run to Charles Rd and back. Heart rate peaked at 170 doing 7:40/km on a gentle climb just before O'Connor Rd, dropped to 118 on a similar climb leaving O'Connor and hit 147 on the descent to Charles a minute later. Did a few drills and strides on the way back which produced a couple more heart rate spikes on the recoveries. Tried to set it off again at the end by doing a hard effort up Bailey Rd at 4min/km and down Casino Rd at 3:20/km but couldn't get the heart rate over 153.
Might be time to go see the doctor again.

Monday Jan 18, 2010 #

7 AM

Running 27:50 [2] 5.0 km (5:34 / km) +80m 5:09 / km
ahr:122 max:132 slept:6.6 weight:69.7kg shoes: Nike Pegasus Black

Easy 5k loop. Quite warm. Legs completely lifeless.

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