Training Log Archive: CraigIn the 7 days ending Jan 7, 2018:
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Sunday Jan 7, 2018 #
6 AM
Running long 1:30:13 15.91 km (5:40 / km) +216m 5:19 / km
ahr:122 max:134 shoes: Brooks Glycerin 14 Black
Easy long run around KP, mixed surfaces. Feeling a bit tired most of the time.
Saturday Jan 6, 2018 #
9 AM
Running intervals 1:05:32 12.36 km (5:18 / km) +128m 5:03 / km
ahr:136 max:172 shoes: Brooks Glycerin 14 Black
5x1k with 1:30 walk recovery on the top Rosalie oval.
Set out pretty late, after Rachel got back from parkrun, but it was still quite comfortable running on the grass with a bit of a breeze. Thought I should aim for around 4 minutes but I really just ran as fast as I thought I could maintain reasonably comfortably through the session, which turned out to be 3:53, 3:45, 3:51, 3:43, 3:48. Alternated directions, starting with anti-clockwise because I'm more comfortable turning left. Clockwise reps were faster but I think that is mostly just because the gps was on my left wrist so outside for clockwise and inside for anti-clockwise. Probably a slight benefit from the wind as well with the more exposed section being downwind going clockwise.
Set out pretty late, after Rachel got back from parkrun, but it was still quite comfortable running on the grass with a bit of a breeze. Thought I should aim for around 4 minutes but I really just ran as fast as I thought I could maintain reasonably comfortably through the session, which turned out to be 3:53, 3:45, 3:51, 3:43, 3:48. Alternated directions, starting with anti-clockwise because I'm more comfortable turning left. Clockwise reps were faster but I think that is mostly just because the gps was on my left wrist so outside for clockwise and inside for anti-clockwise. Probably a slight benefit from the wind as well with the more exposed section being downwind going clockwise.
1 PM
Tennis 45:00 [1]
Little hit with Rachel on the hard court and most of a set of doubles with Iain against Rhett and Tony on grass about an hour later.
Friday Jan 5, 2018 #
5 AM
Running 1:09:38 [2] 11.47 km (6:04 / km) +164m 5:40 / km
ahr:166 max:188 shoes: Brooks Glycerin 14 Black
Sluggish plod around KP with a few drills and strides at the end. Not enough sleep and ate too much last night. Heart rate is garbage.
Thursday Jan 4, 2018 #
6 AM
Gym 40:00 [3]
Pump approximation by myself.
5 PM
Tennis 1:30:00 [1]
Doubles with Rob v Rachel and Damien, with Damien v Liam and Alastair, some serving and returning with Alastair and a little orange ball with Amy and Ruby.
Wednesday Jan 3, 2018 #
6 AM
Running tempo 1:13:22 14.48 km (5:04 / km) +247m 4:40 / km
ahr:137 max:159 shoes: Brooks Glycerin 14 Black
GA's 5/8 surges. Tried to do it properly as a long tempo with a slight push and ease off this time. Legs felt really heavy on the warm up so didn't push it very hard at the start but felt as though I warmed into it pretty well and was working hard at the end. Estimated my time as 41:18 half way through the first effort and ended up with 41:08. Sand tracks a lot softer than a couple of weeks ago which was just after a bit of rain. Feeling very tired on the warm down.
Tuesday Jan 2, 2018 #
6 AM
Running 58:02 10.12 km (5:44 / km) +162m 5:18 / km
ahr:122 max:132 shoes: Brooks Glycerin 14 Black
Easy run in KP, starting with Rachel on her warm up for intervals. Tried to join Rachel's final intervals to push my distance up over 10k but she was doing short efforts and stopped to talk to Tori for a while so I made it to 10k without ever running with her. Legs felt pretty tired, probably from weights on Sunday.
Monday Jan 1, 2018 #
9 AM
Running 33:00 5.25 km (6:17 / km) +58m 5:57 / km
ahr:115 max:127 shoes: Brooks Glycerin 14 Blue
Easy 5k in KP with Rachel with some untimed drills and strides at the end. Left quad, that I thought I strained a bit at the gym yesterday, felt fine.