Training Log Archive: Craig

Putting out tapes and collecting them again at Nganga.
Quite tricky so pretty slow and stop start. Didn't really feel like proper training.

Easy run in KP. Felt good from the start today but got tired after about 30 minutes. Calves sore all the way which was not surprising as they were sore on the warm up yesterday. Very pleasant conditions this morning, so much nicer than the rest of the week.

Short course at Coogee with Liam. Liam's route choice.
Testing Rachel's new Garmin 910XT.

Rosalie runners 8k tempo at Cottesloe Beach. Before going to bed I decided I wasn't going to do this run but I was awake from 4am so I got up just after 5 and made it there in time to do about 2k warm up before the 5:45am start.
Started out with Daniel at the back of the group and by the time we got to the front Nick had a 50m gap on us which he gradually stretched on the way out. I only tied my laces loosely in the dark when I got up and forgot to retie them so they came undone and I had to stop and do them up on the way out. Caught Daniel again reasonably quickly but I think he waited a bit as Nick seemed to get further ahead.
At the turnaround I thought I should take advantage of my heart being ok so I decided to try to catch Nick on the way back. I dropped Daniel straight away but only managed to claw back a few seconds on Nick. I think he must have lifted the pace as well because I had a 1k split of 3:37 towards the end and I'm sure we weren't doing anything like that on the way out. I'd guess it was roughly 16:30 out and 15:00 back.
Short warm down with Nick and Daniel afterwards then straight home, swimming didn't seem that appealing.

Just measured the route on NearMap and checked my watch again.
Tempo section was actually 8.33km in 31:57 @ 3:50/km.
Didn't take any splits but I'd guess
> 16:30 going out @ 3:57+
< 15:27 coming back @ 3:43-
Going out was into the wind and included shoelace stop and slow start.

Easy run in KP. Tired, slow sweaty trudge up the broadwalk until Steve Stockwell came past and I lifted to go with him. As usual, felt heaps better and had no trouble chatting to Steve while running about 2min/km faster than I had been. Heart started playing up when I talked a bit too much but it was still no trouble to keep up as it was mostly downhill after that. Crossed paths with Big Kev just after splitting from Steve.
Stopped on Rosalie for a few drills on the way home. Feeling quite good at the end.

Easy run with Rosalie runners. Last 20 minutes a bit quicker just running with Daniel.

5x1k with 1min rest at Hale Oval.
Warm up 18:19 + 6:45 drills and strides.
3:50.0
3:38.0
3:34.4
3:32.6
3:29.8
Warm down 12:35.
Feeling pretty tired and slow on the warm up. Thought I was feeling alright after the drills and strides but I obviously still needed one effort to wake up properly. Probably pushed a little harder than I intended because I can never resist trying to do each rep a couple of seconds faster than the last. Last rep did still feel quite controlled so I'm pretty happy with that session, I didn't really expect to get under 3:40.
Ran the warm down reasonably fast (same route as warm up) just to try to get back earlier for Rachel to have her turn.

Heart not feeling good when I woke up. Same as when I went to bed.