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Training Log Archive: Craig

In the 7 days ending Dec 24, 2017:

	activity	#	time	miles		km		+m	load
	Running	6	6:07:23	40.34	(9:06)	64.93	(5:40)	815	86.2
	Gym	1	45:00						15.8
	Total	7	6:52:23	40.34		64.93		815	101.9
	[1-5]	7	6:52:16
averages - weight:69.9kg

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Sunday Dec 24, 2017 #

6 AM

Running long 1:30:03 13.81 km (6:31 / km) +216m 6:03 / km
ahr:115 max:181 shoes: Brooks Glycerin 14 Black

Easy run in KP with Rachel. Just aiming to get 90 minutes done each week and not worrying about distance.

Saturday Dec 23, 2017 #

7 AM

Running warm up/down 18:24 3.17 km (5:48 / km) +5m 5:46 / km
ahr:122 max:174 shoes: Brooks Glycerin 14 Black

Warm up with Rachel until I sped up a bit towards the end.

Running tempo 19:44 4.92 km (4:01 / km) +27m 3:54 / km
ahr:146 max:175 shoes: Brooks Glycerin 14 Black

Claisebrook Cove Parkrun. Didn't feel ready for a full time trial but wanted to go a bit harder than a normal tempo effort. Avoided looking at my GPS at all during the run and just tried to run as hard as I felt comfortable with. Ended up feeling very much like the first half of my last couple of 10k races and the pace was about the same too.

Running 12:47 2.06 km (6:12 / km) +3m 6:10 / km
ahr:125 max:130

Friday Dec 22, 2017 #

5 AM

Running 49:04 8.33 km (5:53 / km) +117m 5:30 / km
ahr:120 max:133 weight:69.9kg shoes: Brooks Glycerin 14 Black

Easy run around KP, mostly on sand.

Thursday Dec 21, 2017 #

6 AM

Gym 45:00 [3]

Pump approximation by myself again.

Wednesday Dec 20, 2017 #

5 AM

Running intervals 1:10:25 14.49 km (4:52 / km) +237m 4:30 / km
ahr:137 max:162 shoes: Brooks Glycerin 14 Black

I had thought I would do the 2k sand loop today but on my way out I decided I would rather do the 5/8 surge course again but run it more like the 7/8-3/8 session so more hard efforts and jog recoveries rather than a tempo with a slight push and ease off. Didn't feel great on the warm up but as soon as I started the efforts it felt distinctly different from last week. Much easier to get the heart rate up and felt much more efficient, including on the jog recoveries. Overall time was 39:30 which I think is my fastest for a couple of years.
Met up with the Rosalie group as I crossed Thomas at the end so joined them for the last little bit around Rosalie Park.

Tuesday Dec 19, 2017 #

6 AM

Running 1:09:24 12.51 km (5:33 / km) +150m 5:14 / km
ahr:121 max:149 shoes: Brooks Glycerin 14 Black

Set out for a lonely jog around KP but ended up being quite a social run. Found Helen as I entered KP and she had either missed her group or nobody else had turned up so she was happy to run with me instead. Did a lap around the park with Helen, staying on the concrete paths because she rolled her ankle recently, then headed to the ovals to see if Rachel had finished her intervals. Rachel had one effort left so I joined in, giving myself a bit of a head start. Rachel then spotted Kate Gregory running past so I headed over to catch up with her for a bit as I haven't seen her for ages and wanted to find out how her heart problems were going. Didn't stay with her too long as she was going pretty fast trying to keep up with her son who was on his bike. She has had a few problems recently and is having to think about getting an implanted defibrillator.
I wasn't feeling great to begin with but was feeling pretty good after running with Helen for a while and continued to feel good running a bit faster with Rachel and then Kate.

Monday Dec 18, 2017 #

6 AM

Running 37:32 5.64 km (6:40 / km) +60m 6:19 / km
ahr:112 max:157 shoes: Brooks Glycerin 14 Blue

Easy run with Rachel with a few drills and strides at the end.

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