Training Log Archive: Craig

Kenine Hill H1.
I honestly did not really enjoy this run. Just felt really bad physically and rarely found the terrain completely matching what I expected from reading the map. Still had the lead by a minute at 15 but screwed up 16 and 17 to let Hadrien get past and Graham get very close. On 16 I picked the wrong side of a gap between two groups of rocks that was clear in terrain but not on the map. On 17 I tried to get to the west side of the rocky area early and just run in looking for the flag rather than actually trying to work it out. I think both were really caused by fatigue and rushing a little after passing Mark.
Achilles a bit sore all the way but didn't get really bad until I was walking around after finishing and it felt better again after a bit more walking around.

Calf raises and 2x45s skipping.

Couldn't decide where to go so ended up just riding around the river because that seems to be the standard bike ride to do in Perth. Planned to just keep it cruisy all the way but I couldn't resist putting a bit of effort in up the hill to EFTC to repass the guy on a time trial bike who had passed me earlier on the flat. Went a little harder than I meant to here and my heart did start playing up a little. This brought me within reach of the guy who had joined the cycle path in Claremont just in front of me so I had to pass him up the hill at the start of Point Walter Rd and then keep the effort going until I reached the downhill to Burke Dve. He passed me again at Alfred Cove and I let him go while I stayed behind a couple of other fairly serious looking cyclists who were cruising along chatting. When we got out to the road again they slowed down even more so I thought I'd better go past but as I went past they sped up heaps so we ended up on the wheel of the other guy as we got to the turn up Dee Rd so I had to blow him away up the hill again. I kept going all the way up Fraser Rd to maximise the hill while the others didn't so I was able to go back to cruising again after that. Added an out and back to Tawarri at the end to push it over 50km. I thought it might be time to switch to calling it Beaton Park but the Tawarri sign is still there so I figure I can keep using that for a bit longer.

Very easy ride to work in jeans and jumper. Wished I had gloves.

Lunchtime ride around the river to UWA as a warm up and then 6x1:15 efforts with 2:30 recovery on Forrest Drive. Timing very approximate. Struggling to maintain the effort on the last couple. Newly resurfaced road was nice.

Slow ride home in jeans.

Run to work straight after morning isometrics. Started at 1/10, ramped up to 3-4/10 briefly 5-10 minutes in and then settled back to 1-2/10 for the rest. Felt as though it was probably a little aggravated from calf raises and skipping last night. Felt reasonably good once it settled down so ended up running a bit faster than I had expected to but still felt pretty easy.

6x2:30 threshold efforts with 1:30 recovery on the gym bike. Started at just over 200W on the first effort and built up to a bit over 250W by the end.

Calf raises followed by 2x45 seconds of skipping.

Night run down to the river and back with Rachel and Matt. Did isometrics before and Achilles was good for the first half an hour, 0-1/10. Got a bit worse towards the end but still pretty good considering it was a step up in distance. Feeling as though I would be more comfortable going faster for most of it.