Training Log Archive: Craig

Very slow long run around KP. Amused myself by trying to cover as many tracks as possible on the North side of the park on the way up to the war memorial without retracing my steps too much. Did enough that I had to take a direct route back down the broadwalk to avoid going too much over my planned distance.

2x12min tempo with 3min jog recovery around the river to Tawarri and back. Initial plan was to do the first at 4:20/km and the second at 4:10/km but I felt so stiff and tired on the warm up that I thought I should allow an extra 10 seconds/km. First effort was mostly into a light wind and I was over 4:30 for a lot of it but ended up around 4:25 mostly due to overtaking another runner and partly because the last bit was more sheltered and with the wind. Second effort was mostly with the wind and I kept it close to 4:10 all the way but kept wondering if I was pushing a bit too hard.

Right achilles and tib/fib joint a bit sore by the end. Need to get a new pair of Frees.

500m of swimming spread over half an hour. Mostly doing single 25m laps of catch up with plenty of rest. Timed one 50 in about 47 seconds feeling quite cruisy but arms felt pretty tired doing another easy 50 a short time later.

Build run in KP while Liam had his tennis lesson. Probably felt a little better than last week setting out but the legs quickly started to feel tired. Eventually got moving a bit faster but then the calves started to tighten up a bit. Heart was a bit annoying too, not really slowing me down but a bit uncomfortable a lot of the time. Added a couple of short (8 second) hill sprints at the end at the suggestion of Brad Hudson in the book Daniel loaned me yesterday. Those felt quite good, might try to do them regularly.

Recovery jog on sand tracks. Feeling a bit of a wreck this morning.

5x1k with 90s rest at McGillivray on the 1k loop or at least approximately where it used to be. Took advantage of working 0.8 time for a while and a quiet week for Rachel to do the session with Rachel after school drop off which made it a bit easier to back up after tennis.

Aiming to keep it just under 4min/km again but the second effort was a little fast and then I just tried to keep the same rhythm throughout the session. Getting pretty tired by the end but managed to hold the pace ok. Seemed to be over a bit faster than last week, having a bit of company probably helped.

Recovery jog. Needing it.

Need to make a bit more effort on the diet front.

Pennants vs Bull Creek.
Playing new fast 4 format which is best of 3 short first to 4 sets. Played very erratically which was quite frustrating as the other team were very consistent so I kept creating chances and then screwing up. Lost with Dan 2-4,4-3,2-4 with Brad 2-4,2-4 and singles 0-4,2-4. Played best in last set of singles which was good fun. Thought I might have a chance in singles being number 3 in our team but their number 3 was actually their best player and hardly missed a shot all night. I think his ranking had just dropped from not playing officially for a couple of years.

Just looked up the results and found the guy I played (Rob) had a singles CTR of 4.5 when he last played in 2007 and has won all 23 singles matches he has played. My CTR was 7.2 (lower is better) and his had been automatically adjusted to 8.2 from not playing. I feel better about winning a couple of games now as he has beaten better players than me 6-0,6-0 several times in the past.