Training Log Archive: CraigIn the 7 days ending Dec 21, 2014:
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Sunday Dec 21, 2014 #
Note
(rest day)
Planned to run with Daniel but he decided he'd rather sleep in and then I couldn't be bothered going by myself so put it off until Monday.
Saturday Dec 20, 2014 #
8 AM
Running tempo 1:20:43 12.69 km (6:22 / km) +155m 6:00 / km
shoes: Inov-8 X-Talon 212 b
Warm up with Liam doing a few controls from the MTBO at Carters Rd then two 10 minute tempo efforts off trail through the pines and one up the rail trail to meet the others in town. Good terrain training in the pines, more uneven and heavier going than I thought it might be.
Friday Dec 19, 2014 #
7 AM
Running 50:18 [2] 8.83 km (5:42 / km) +94m 5:25 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy sand tracks loop in KP with 6 hill sprints near the tennis courts. Supposed to be a moderate day but I wasn't feeling up to that today. Felt a bit better after the hill sprints.
Thursday Dec 18, 2014 #
5 PM
Running 33:26 [2] 5.8 km (5:46 / km) +1m 5:46 / km
shoes: Nike Free 3.0 V5
Shuffled around Rosalie Park while everyone else played tennis. A bit stiff around right knee or tib/fib joint.
Wednesday Dec 17, 2014 #
6 AM
Running intervals 1:11:59 13.89 km (5:11 / km) +56m 5:05 / km
shoes: Nike Free 3.0 Flyknit Orange
4 x (1k, 30" rest, 400m, 1' rest) on the 400m track at McGillivray.
Feeling a little stiff and sore getting up and took a while to warm up. First rep felt a little sluggish, second and third felt smooth and controlled, legs feeling a bit heavy on the last but able to push through. Good session.
3:50, 1:22
3:47, 1:22
3:47, 1:21
3:47, 1:19
Feeling a little stiff and sore getting up and took a while to warm up. First rep felt a little sluggish, second and third felt smooth and controlled, legs feeling a bit heavy on the last but able to push through. Good session.
3:50, 1:22
3:47, 1:22
3:47, 1:21
3:47, 1:19
Tuesday Dec 16, 2014 #
5 PM
Running 47:42 [3] 10.09 km (4:44 / km) +96m 4:31 / km
shoes: Nike Free 3.0 Flyknit Orange
Moderate paced lap of KP after work. Not particularly motivated but actually felt quite good once I got going. Tried to take it relatively easy with intervals planned for tomorrow morning but still one of my fastest runs on this loop. Afternoon start helps a bit with the early pace. Heart a bit dodgy for a while after finishing but didn't last too long.
Monday Dec 15, 2014 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Maylands at home. Had a good night winning all six rubbers in straight sets against the team right next to us on the ladder so gives us a nice buffer going into the break.