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Training Log Archive: Craig

In the 7 days ending May 1, 2008:

	activity	#	time	miles		km		+m				load
	Running	7	5:54:35	43.06	(8:14)	69.3	(5:07)	1000				83.1
	Orienteering	2	1:13:49	9.26	(7:58)	14.9	(4:57)	380	31 /	39c	79%	45.9
	Gym	1	30:00
	Total	7	7:38:24	52.32		84.2		1380	31 /	39c	79%	128.9
	[1-5]	7	7:08:24
averages - sleep:6.6 weight:69.3kg

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Thursday May 1, 2008 #

Running race 17:21 [5] 4.3 km (4:02 / km) +135m 3:29 / km
ahr:161 max:165 shoes: Brooks Glycerin 6

"5k" Time Trial. 9 seconds faster than last time but I think that was entirely due to the firmer track from the record April rainfall so pretty disappointing really as conditions were absolutely perfect. Felt ok, legs felt fairly strong right to the finish but lacking any real power. Maybe still a little fatigued from a fairly hard last couple of weeks.
I think I lost concentration a bit on the early part of the final downhill section which is part of the reason I lost 7 seconds on the final split compared to last time.

Running warm up/down 38:53 [2] 7.4 km (5:15 / km) +125m 4:51 / km
ahr:130 max:154 shoes: Brooks Glycerin 6

Longer than usual warm up along the fenceline to Charles then down to start via 5 way junction plus harder efforts up each side of the start valley. Felt quite good starting out slowly but felt a little sluggish when I tried to increase the pace towards the end of the warm up. Total 5.8k warm up and 1.6k jog home.

Craig's 5k time trial - Splits

Wednesday Apr 30, 2008 #

Running (treadmill) 14:13 [2] 3.0 km (4:44 / km)
shoes: Nike Free 7.0

Running 43:41 [2] 8.7 km (5:01 / km) +100m 4:45 / km
shoes: Brooks Glycerin 6

Usual lap of KP with Ivan. Felt ok going slowly today so tried to take advantage of it by actually going slowly all the way.

Tuesday Apr 29, 2008 #

Running 51:23 [2] 9.9 km (5:11 / km) +160m 4:48 / km
shoes: Brooks Glycerin 6

10k loop. Tired again this morning but not sore like yesterday. Did a couple of short surges on the way back but left hammie started to hurt a bit when I tried to bring the power on so they were a bit half hearted.

Monday Apr 28, 2008 #

Running 39:18 [2] 7.35 km (5:21 / km) +120m 4:57 / km
shoes: Brooks Glycerin 6

Stiff, sore, tired shuffle around the rehab loop. Everything hurt except my left heel.

C • Good! 2

Running (treadmill) 14:12 [2] 3.0 km (4:44 / km)
shoes: Nike Free 7.0

Felt good.

C • 14km! 2

Sunday Apr 27, 2008 #

Running warm up/down 34:30 [2] 6.1 km (5:39 / km) +100m 5:14 / km
slept:6.6 weight:69.3kg shoes: Brooks Cascadia Pivot

Warm up run at Malmalling. Aiming to do about 6km to make it into a longish run of about 16km including the H2 course. Headed East on the tracks for about 1km then through very open forrest for the rest of it. Heels a bit sore for the first 10 min but good after that.

Orienteering race 51:27 [4] *** 10.2 km (5:03 / km) +300m 4:24 / km
ahr:154 max:162 spiked:17/21c shoes: Brooks Cascadia Pivot

H2 at Malmalling South. Trying to just run steady and in control all the way but wanted to still go fairly hard because I knew, Rob, Terry and John were all running. Felt a bit rusty with the compass and was a bit off line most of the times I was trying to use it but hesitated at the right times and corrected the right way so kept the time losses small. Pretty happy with the run considering it was my first time in the bush since WA champs in September last year. Noticed the heels hurting a bit on the long boring legs on the final loop.

Saturday Apr 26, 2008 #

Running warm up/down 26:20 [2] 5.0 km (5:16 / km) +90m 4:50 / km
shoes: Adistar Cushion 5b

Run to Club Sierra as a warm up for weights.

Gym 30:00 [0]

The usual. Getting pretty sick of it. Might have to make some changes.

Orienteering race 22:22 [5] ** 4.7 km (4:46 / km) +80m 4:23 / km
spiked:14/18c shoes: Brooks Glycerin 6

Nav Dash Minim Cove. Difficult course on a nice area. A bit off line on 6 because I couldn't work out how the burnt bush was mapped but wouldn't have cost much. Didn't read the end of the leg on 8-9 when considering route choice so had to stop for a while on the road where I could see the control and work out a legal way to get there, took about 40 seconds from here where would have only been 5 or 10 going through the dark green as some did. Didn't trust my interpretation of the map on 11-12 so went down to see that the impassable wall really was a wall before taking what I think was the slower route choice because I never got as far as considering the other options, probably cost 30 seconds + route choice. Stopped for 20-30 seconds on the unmapped seats just above 15 partly because I thought I would have been able to see the seats lower down but couldn't. Rob beat me by about a minute. Could have beaten his time if I read the map better but he lost a fair bit of time too so was obviously moving quicker than me.

Running warm up/down 22:17 [2] 4.2 km (5:18 / km) +50m 5:00 / km
shoes: Brooks Glycerin 6

Warm up and down for Minim Cove, most of it with Rob. Had to cut the warm down short when I remembered I was supposed to be looking after Liam while Rachel had a run.

C • Parent Responsibilty 1

Friday Apr 25, 2008 #

Running 37:31 [2] 7.35 km (5:06 / km) +120m 4:43 / km
shoes: Brooks Glycerin 6

Easy rehab loop. Nice morning. Took it real easy and felt really slow early but picked up a bit as I warmed up. Started to feel a bit frisky towards the end after an involuntary increase in pace when I went past a few comrades runners on O'Connor Rd. Talked to the neighbour for a while when I got back to the end of the driveway and it turns out he used to run 100 miles a week training for comrades.

Running (treadmill) 14:56 [2] 3.0 km (4:59 / km)
shoes: Nike Free 7.0

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