Training Log Archive: CraigIn the 7 days ending Oct 7, 2012:
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Sunday Oct 7, 2012 #
9 AM
Running long 1:25:44 17.59 km (4:52 / km) +37m 4:49 / km
ahr:143 max:158 shoes: Puma Faas 300
From South Perth out to the Claisebrook Cove parkrun course and back with a lap of Heirisson Island on the way out. Thought about having another go at a time trial but decided I felt too tired so would just do a tempo effort instead and not worry about the pace.
Wasn't quite sure where to turn around so I think I went a little too far. Ended up hitting 5k on the gps just at the bottom of the final hill in 21 flat but it was feeling more like time trial than tempo effort by that stage.
Foolishly decided to try to keep the pace under 5min/km on the run home which ended up being close to tempo effort as it was mostly straight into the wind.
I think Terry rode past me between Claisebrook Cove and the Causeway on the way back but I didn't notice him until he was 50m past me.
Stuffed now, expect to be a bit sore for a while after this.
Wasn't quite sure where to turn around so I think I went a little too far. Ended up hitting 5k on the gps just at the bottom of the final hill in 21 flat but it was feeling more like time trial than tempo effort by that stage.
Foolishly decided to try to keep the pace under 5min/km on the run home which ended up being close to tempo effort as it was mostly straight into the wind.
I think Terry rode past me between Claisebrook Cove and the Causeway on the way back but I didn't notice him until he was 50m past me.
Stuffed now, expect to be a bit sore for a while after this.
Saturday Oct 6, 2012 #
7 AM
Running warm up/down 17:25 3.35 km (5:12 / km) +2m 5:11 / km
ahr:168 max:227 shoes: Puma Faas 300
Warm up for an attempt at the parkrun. Heart rate monitor wasn't working properly for most of it but by the end it was my heart that wasn't working properly. Felt reasonably good in the legs but always felt as though it was just a matter of time before my heart played up (last couple of days have been pretty bad).
Running race 1:39 [5] 0.44 km (3:43 / km) +9m 3:23 / km
ahr:144 max:193 shoes: Puma Faas 300
Thought I would give it a go anyway but when my heart rate was 176 standing at the start line I knew it wasn't going to happen so I thought I would just go hard until it felt uncomfortable and then walk back.
First 200 at about 3:20 pace then started to feel a bit uncomfortable in the chest so backed off to about 3:50 pace which I maintained for another 200 or so before I could convince myself to stop. Took a split as I stopped after 440m in 1:39 (3:45/km). Still no idea what I could do if my heart cooperated.
Terry was there to do the 5k at a "fast jog" in 19:52.
Saw a few dolphins jumping out of the water at the entrance to the cove on my way back looking for Rachel and the kids but they had already moved to the finish and missed it.
First 200 at about 3:20 pace then started to feel a bit uncomfortable in the chest so backed off to about 3:50 pace which I maintained for another 200 or so before I could convince myself to stop. Took a split as I stopped after 440m in 1:39 (3:45/km). Still no idea what I could do if my heart cooperated.
Terry was there to do the 5k at a "fast jog" in 19:52.
Saw a few dolphins jumping out of the water at the entrance to the cove on my way back looking for Rachel and the kids but they had already moved to the finish and missed it.
Thursday Oct 4, 2012 #
6 AM
Running 52:06 8.64 km (6:02 / km) +70m 5:48 / km
ahr:126 max:135 shoes: Nike Free 3.0 V4
Easy run in KP with Rachel.
Wednesday Oct 3, 2012 #
5 AM
Running 56:21 10.73 km (5:15 / km) +106m 5:00 / km
ahr:134 max:151 shoes: Puma Faas 300
Rosalie runners wildflower trail run. Small group of 7 elite athletes this week because most western suburbs residents are on holidays apparently. I keep hearing this from many different sources that everyone in the western suburbs goes away every school holidays. Small group meant a faster pace for most of the run. I was a bit worried after struggling to dip under 7min/km on the way to the start but I actually felt reasonably good most of the way. Still struggled a little on most of the climbs but had some brief periods of feeling quite strong which is a nice change.
Tuesday Oct 2, 2012 #
7 AM
Running 39:44 7.17 km (5:32 / km) +70m 5:17 / km
ahr:131 max:144 shoes: Nike Free 3.0 V4
Felt crap again to start with but it did improve somewhat after 15 minutes this time.
Monday Oct 1, 2012 #
6 AM
Running 34:16 5.76 km (5:57 / km) +53m 5:41 / km
ahr:131 max:159 shoes: Puma Faas 300
Short run in KP. Tired. Almost too warm for a singlet at 6am.