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Training Log Archive: Craig

In the 7 days ending Feb 14, 2010:

activity # timemileskm+mload
  Running7 5:47:18 40.27(8:37) 64.81(5:22) 67192.8
  Total7 5:47:18 40.27(8:37) 64.81(5:22) 67192.8
averages - sleep:6.4 rhr:42 weight:68.8kg

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Sunday Feb 14, 2010 #

Event: WAMC Point Walter run
 
6 AM

Running warm up/down 18:16 intensity: (16:16 @2) + (2:00 @4) 3.38 km (5:24 / km) +20m 5:15 / km
ahr:130 max:156 slept:7.3 weight:68.9kg shoes: Adizero Ace

Out and back along the course with Rachel then a couple of minutes harder in the other direction with a bit of a hill and a few drills and strides after some stretching.

Running race 20:01 intensity: (2:11 @1) + (1:20 @3) + (8:30 @4) + (8:00 @5) 5.0 km (4:00 / km) +1m 4:00 / km
ahr:165 max:192 shoes: Adizero Ace

WAMC Pt Walter 5k.
First km about on target in 3:26, not quite as easy as I would have liked but felt as though I might warm into it. Felt a couple of little flutters from my heart at about 1.5k but tried to pretend I didn't notice and reached 2k in 7 flat so a 3:34 second km and definitely not feeling as good as I would like. Still thought I might be able to manage a PB with a tailwind coming home but the heart flutters were coming more frequently and I was starting to feel worse. By half way I had convinced myself to give it up and back off. Kept going reasonably solid for a while (3rd km 3:45) thinking I might pick it up again if I came good but it wasn't happening so a bit after 3k I decided to walk for a while and wait for Rachel. Heart rate climbed from 160 to 169 in the first minute of walking but was back to 120 by the time she caught up. Felt really comfortable running the last km in 3:54 with Rachel but my heart rate was still really erratic and hit 181 at one point which is above my normal maximum.
C • Bugger 3

Running warm up/down 6:06 intensity: (1:15 @1) + (4:51 @2) 0.85 km (7:13 / km)
ahr:115 max:121

Saturday Feb 13, 2010 #

6 AM

Running 33:28 [1] 5.0 km (6:42 / km) +80m 6:12 / km
slept:6.7 weight:68.6kg shoes: Nike Pegasus Black

Very slow 5k loop. Legs felt good, just didn't feel like pushing it. Cold this morning.

Friday Feb 12, 2010 #

7 AM

Running 45:00 [2] 7.6 km (5:55 / km) +140m 5:25 / km
rhr:40 slept:6.6 weight:68.6kg shoes: Nike Free 7.0

Easy rehab loop with a couple of backward Baileys at the end to make it up to 45 minutes. Did the late shift so I was glad it was a nice cool morning and not too humid for a change.

Thursday Feb 11, 2010 #

6 AM

Running tempo 58:40 intensity: (1:30 @1) + (30:00 @2) + (20:00 @4) + (7:10 @5) 11.88 km (4:56 / km) +160m 4:38 / km
slept:6.0 weight:68.6kg shoes: Nike Pegasus Black

20min tempo, 90s walk, 2k in 7:10
Warm up (20min) out to Charles Rd following the 10k loop. Tempo from Charles to the rehab area along the 10k loop then the track parallel to Charles and a little out and back on the railway trail. Started the 2k effort along Charles Rd trying to hit the right pace for the first couple of minutes of fairly flat bitumen then just tried to keep the cadence but not push too hard up the hill to O'Connor. Pace had dropped to 4:05 by O'Connor Rd so I took a split and then got it back to around 3:40 for the last minute of fairly flat winding gravel after O'Connor.
Felt tired starting out today but a lot better by the end so not too bad.

Wednesday Feb 10, 2010 #

5 PM

Running 1:00:00 [2] 11.0 km (5:27 / km) +120m 5:10 / km
rhr:43 slept:5.8 weight:69.1kg shoes: Nike Pegasus Black

Easy lap of KP with Ben plus a little extra by the river with some drills and strides at the end to make up the hour.

Tuesday Feb 9, 2010 #

5 AM

Running intervals 53:47 intensity: (7:31 @1) + (14:42 @2) + (14:04 @3) + (15:53 @4) + (1:37 @5) 10.6 km (5:04 / km) +50m 4:57 / km
ahr:134 max:163 shoes: Adizero Ace

2x(1k in 3:35, 400m in 80, 1k in 3:35) 1min between reps, 3min between sets.
Spoke to Cam yesterday and he told me to use the gps to make sure I don't go too fast for my Tuesday sessions but agreed it is probably a good idea not to use it for the Thursday tempo sessions.
Warm morning, I was quite glad the sprinklers were on at the oval when I got there but by the time I started they had moved to the middle of the oval and they went off soon after that so I never got to run through them.
Legs tired again this morning but not as bad as last night and it was no problem to run the target times. First 1k was 3:35.5, all the rest 3:34.6, 400s both 78.

Monday Feb 8, 2010 #

5 PM

Running 52:00 [2] 9.5 km (5:28 / km) +100m 5:12 / km
slept:6.0 weight:69.1kg shoes: Nike Pegasus Black

Easy lap of KP with Ivan plus a few drills and strides at the end. Legs feeling tired today.

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