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Training Log Archive: Craig

In the 1 days ending Jun 8:

activity # timemileskm+mload
  Orienteering1 45:46 2.94(15:34) 4.73(9:41) 1788.5
  Running1 30:11 4.31(7:01) 6.93(4:21) 1614.1
  Total2 1:15:57 7.25(10:29) 11.66(6:31) 19422.6
averages - weight:74.9kg

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Sa

Saturday Jun 8 #

7 AM

Running warm up/down 10:22 intensity: (15 @1) + (31 @2) + (3:13 @3) + (6:23 @4) 1.91 km (5:26 / km) +7m 5:20 / km
ahr:144 max:157 weight:74.9kg shoes: Vaporfly Next % 2

Warm up run with Liam for an attempt at a sub 20 parkrun. I followed the warm up with most of the stretches and drills we usually do on a Thrusday morning, Liam didn't. Had a lot of Perth Ultra runners going past during the warm up but I didn't really notice them during the parkrun.

Running race 19:49 intensity: (18 @1) + (7 @2) + (49 @3) + (18:34 @4) + (1 @5) 5.02 km (3:57 / km) +8m 3:55 / km
ahr:152 max:160 shoes: Vaporfly Next % 2

Started at the front and set out quite hard across the grass but then had quite a few people go past as we turned onto the path and settled into a rhythm. I wasn't looking at the pace on my watch but I did turn the auto 1k lap splits on so that I would get some feedback on how I was going. I was trying to stick with Liam but he was speeding up and slowing down a bit so I wasn't sure if he was staying on pace or dropping below to wait for me. When the first split came up as 4:03 I thought I was in trouble because I assumed I had started out faster than that and had slowed to quite a bit below my target pace.

I was not feeling optimistic but reminded myself that I usually get faster throughout the Thursday sessions so just tried to stick with Liam the best I could. There was another runner (Nathaniel Shivaraman) just ahead who I have seen a few times and thought was probably going to run close to 20 so I was using him to judge the pace more than Liam as I knew Liam was capable of speeding up or slowing down at will. He started to stretch away a bit at times but would then come back to us. Liam went around him a couple of times but then had to drop back as he would lift to go with Liam and I would start to drop off so I couldn't really judge how I was going.

When the 2nd km split came up as 3:58 I suddenly felt a lot more optimistic as this was after most of the climb before the turnaround and I wasn't feeling any less comfortable than I had been at 1k. Nathaniel gapped me a bit at the turnaround and Liam had to slow down to wait for me so that made me feel as though I was dropping off the pace. I did catch up again after the downhill but I wasn't sure if I had picked up or he had dropped off so when the 3km split was a 3:51 that was a big boost. Now I knew I had a little buffer and I was still feeling ok so I just wanted to make sure the 4th km was controlled and it would be ok if it was a bit over 4 because I could probably find a little extra in the last km, especially as this course usually comes up slightly short on the gps.

When the 4th km was another 3:58 I was quite confident I had it. Nathaniel did start to pull away a little but we passed a couple of others and I felt as though I was still holding the rhythm well. Liam tried to get me to lift the pace a bit after we crossed the bridge at the end of the cove but I didn't really have another gear to go to at that stage so he had to slow down again and wait to goad me into a final little sprint up the hill to the finish.

Finished at 19:49.7 by my watch and 19:46 in the official results, which is my first sub 20 since January 2018. It was also my highest ever age graded score of 75.21%, beating my previous best of 74.53% for an 18:35 in December 2014. That also takes me ahead of Phil's best of 74.68% but leaves me just short of Liam's 75.28%. I suspect Liam will be improving that before long anyway.

A bit further back Rachel was pacing Amy to a big new PB, going straight from over 26 to under 25. I think she still has a fair bit more in her if she can overcome the shin pain she keeps getting.
12 PM

Orienteering 45:46 intensity: (17:13 @1) + (21:11 @2) + (7:22 @3) 4.73 km (9:41 / km) +178m 8:09 / km
ahr:116 max:138 shoes: Speedcross 5

A few short training activities at Jorgensen Park to start the coaching workshop. I tried to take this as easily as I could to avoid irritating the achilles too much after this morning's run. Walked a lot of it and felt as though I got through it ok.

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