Friday Jun 23 |
 | Running warm up/down 28:20 [2]5.5 km (5:09 / km) +80m 4:48 / km | |
| slept:7.0 weight:70kg shoes: ASICS Kayano XII |
| Warm up for time tiral. 18.30 to start plus about 3.30 of run throughs. 6.20 jog home from finish. |
| Running race 17:11 [5]4.4 km (3:54 / km) +135m 3:23 / km | |
| shoes: ASICS Kayano XII |
| "5k" time trial. I have been running this loop fairly regularly since we moved to Glen Forrest in late 2002 and think it is roughly equivalent to 5k on a flat road. It is a moderatel hilly course, mostly fairly good gravel tracks with some soft loose gravel and some rocky sections, finish is 45m higher than the start. Felt quite good on the warm up so I was hoping for something special but by the second slight rise about 2 minutes in I could already feel the legs were a little heavy. Tried to predict my time without looking at my watch and settled on somewhere between 17:08 and 17:12. I was telling myself to push it hard at the end to try to get under 17:10 so was a little disappointed to hit 17:11. My recent time trials (run every 3 weeks) have gone 17:46, 17:30, 17:23, 17:11. Still a long way off my best time of 16:43 in early 2005 but getting close to my second best of 17:04 and heading in the right direction. |
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Craig's 5k time trial - Splits |
Thursday Jun 22 |
| Running 1:07:22 [2]12 km (5:37 / km) +220m 5:09 / km | |
| slept:8.0 weight:69.9kg shoes: ASICS GT2110 |
| Trying to take it very easy. Deliberately slowed down a few times when I found myself speeding up. Felt ok but not great. |
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| C • 8hrs sleep! 3 |
Wednesday Jun 21 |
| Running 49:54 [3]10 km (4:59 / km) +130m 4:41 / km | |
| slept:7.0 weight:70kg shoes: ASICS Kayano XII |
| Usual 10k loop in Kings Park with Ben Corry. Pretty slow early but worked up to a decent pace. Ben had done 110km in a rogaine last week so he had reason to be tired. Ben started to pick up the pace after stopping to tie his laces with about 2km to go. I had to put him back in his place by throwing in a few hard surges which felt pretty good. |
Tuesday Jun 20 |
| Running long 1:41:07 [2]17.8 km (5:41 / km) +400m 5:06 / km | |
| shoes: ASICS GT2110 |
| Longish run out to North Ledge and back. Feeling a bit stiff and sore, particularly right quad, not sure why. |
Monday Jun 19 |
| Running tempo (Treadmill) 44:40 [4]10 km (4:28 / km) +0m 4:28 / km | |
| slept:5.0 shoes: ASICS Kayano XII |
| Really tired, stiff and sore in the morning so couldn't face running. Eventually decided to do 10km on the treadmill in the evening because it was dark and wet (finally) outside. Started slow and gradually increased the pace all with 0 incline. Reached 14km/h by 5km and then increased by 0.1 every 100m up to 18km/h at 9km then did 100m at 20km/h before slowing down to 12 and then 10 in the last km. Rough splits were 6.10, 4.59, 4.39, 4.26, 4.18, 4.02, 3.53, 3.40, 3.25, 5.08
Felt fairly comfortable up to about 17km/h then it started to feel hard. Generally more comfortable on the treadmill than last time. |
Sunday Jun 18 |
| Note | |
| slept:6.0 (rest day) |
| Put out controls on or near tracks for the easy courses at the middle distance champs. Ran around a bit putting out tapes and signs and organising things during the day. Lots of positive feedback about the event and nobody complained about the crossovers. Got up at 5am to start gettign organised and went to bed at 2am after watching the soccer. |
Saturday Jun 17 |
| Note | |
| (rest day) |
| Put out controls for middle distance champs. Just walked around with Matt. Had planned to go for an easy run as well but when I opened the orienteering trailer to get some controls out a heavy whiteboard fell out and hit me in the left shin. It took off a bit of skin and was very sore for the next couple of hours but there doesn't seem to be any serious damage. |