Training Log: Craig

Running intervals 55:55 11.47 km (4:53 / km) +50m 4:46 / km
ahr:136 max:164 slept:6.1 weight:68.3kg shoes: Nike Pegasus Black

2x3k in (4:00, 3:45, 3:30) with 4min walk/jog recovery.
Felt crap but got through it. Probably ran a bit too fast on my easy runs the last couple of days but at least I enjoyed them.

Running 48:21 [3] 9.9 km (4:53 / km) +160m 4:31 / km
shoes: Nike Pegasus Black

Easyish 10k loop in the morning. Felt pretty good but calves were still a bit sore.

Running 51:28 [3] 10 km (5:09 / km) +100m 4:54 / km
shoes: Nike Pegasus Black

Usual lap of KP with Ben (45:00) plus a short loop through UWA. Calves a little tight but otherwise felt surprisingly good.

Running intervals 1:05:59 15.11 km (4:22 / km) +100m 4:14 / km
ahr:146 max:165 shoes: Adizero Ace

Decided to do the session on my training plan today.
13x400m in 88s with 400m float in 100s except I decided not to look at the pace and just try to run 10k pace and marathon pace or really the fastest pace that still felt like a recovery.

Felt ok on the warm up but a little weary. Legs felt really heavy trying to do some strides at the end of the warm up, had to really sprint to get any sort of speed up.

Felt very sluggish on the early reps, I was guessing I was probably over 90s, maybe 92 or 93 and glad I wasn't looking at it. Recovery pace didn't feel too bad though. Started to feel a bit better half way through and thought I was starting to get a bit quicker, maybe even dipping under 90 for the hard laps but possibly slowing on the recoveries. It turns out I actually started with 85/86 for the first few laps then 87/88 for the rest apart from one more 86 and an 81 to finish. All the recoveries between 94 and 97, mostly 94/95.

The full 10k (13 laps hard and 12 easy) was 37:53 which is well under the goal time of 39:04. I'm pretty happy with that considering it was on the grass, I felt tired and the heart rate was under 160 for most of it.

C • Taper works maybe? 3

Running 41:48 [3] 8.8 km (4:45 / km) +100m 4:30 / km
slept:6.0 weight:68.7kg shoes: Nike Pegasus Black

Solid lap of the park on my own. Both knees very stiff early. Improved a bit but generally felt a bit stiff and tired all the way.

Orienteering 1:41:16 *** 16.48 km (6:09 / km) +350m 5:33 / km
ahr:137 max:159 shoes: Adidas Swoop Blue

Set out early to do an hour or so of training before putting a bit of effort in around the 4.7k course Ken and Carol were putting out tapes for. Not feeling too bad today, sort of felt as though I was reasonably fit but a little tired. Pretty happy with the navigation, just got a bit confused in the overgrown section at the end of my warm up. Ran the 4.7k course in about 28 minutes going solid but not really hard, kind of long distance pace I guess. No real mistakes but wasted a bit of time considering moving the tapes to the right places before deciding not to bother. Pretty warm and sunny morning, not quite what I was hoping for but not a problem, glad I had the early start though.

C • Tapes 4

Event: Nav Dash - Mt Lawley SHS
 

Running warm up/down 29:47 5.7 km (5:14 / km) +30m 5:05 / km
ahr:118 max:178 shoes: Adizero Ace

Got to Mt Lawley early so I could get an early start and Rachel a late one. Felt pretty awful at the start of the warm up but was starting to pick up a bit after 10 minutes so I pushed it a bit up a small rise and set my tachycardia off. Told Rachel to go first to give my heart time to settle down but after an hour and a half it still wasn't settling properly so I had to just start and hope for the best.

Orienteering race 16:00 ** 3.79 km (4:13 / km) +25m 4:05 / km
ahr:181 max:236 shoes: Adizero Ace

Heart was ok for the first few controls and my legs felt pretty good but I tried to take it pretty easy to avoid setting it off again. Brief spike in HR heading to 6, slightly bigger on the way to 7 then really took off coming into 8, got to 228 at 9. A little hesitation and took it a bit slower for a while leaving 9 which settled things down for a while. Started to climb a bit again into 13 and then took off on the way to 14 peaking at 236. Dropped back through 16-17 but then soared again out of 17 hitting 224 by the finish. Decided to back it off a little going into 18 when I started to get a tingling sensation on the left side of my neck. Legs still felt good, frustrating not to be able to push it really hard. Still good fun, I don't think Rachel liked hearing my stories at the end though.

Took about 15 minutes for my HR to drop below 160 after finishing.

Course 1 - Splits