Training Archive: CraigIn the 7 days ending 2008-05-22:
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| F | S | S | M | T | W | H | |||||||
Thursday May 22 | ||
| Running race 17:03 [5]4.32 km (3:57 / km) +135m 3:25 / km | |
| slept:6.8 weight:69.5kg shoes: Brooks Glycerin 6 | ||
| "5k" Time trial at midday. Tried to go out fairly hard today helped by a nice little squall blowing me up the first hill. Still didn't feel great along the powerline but felt strong all the way up the long hill and knew I had a good split here which helped motivate me to the finish. Felt as though I kept the speed fairly well through the second half but I was only about on par with the last couple of time trials. Still finished with my second best time ever so a nice bit of confirmation that the hard work is starting to pay off. I can still feel there is a lot of room to improve so I hope that means I can start running some PBs pretty soon. | ||
| Running warm up/down 27:00 [2]5.3 km (5:06 / km) +70m 4:47 / km | |
| shoes: Brooks Glycerin 6 | ||
| Warm up run to start plus a couple of hills, 4k 21:00.
Spent half the warm up thinking up excuses in case I was really slow. Jog home, 1.3k 6:00. | ||
Craig's 5k time trial - Splits | ||
Wednesday May 21 | ||
| Running 39:20 [2]7.35 km (5:21 / km) +120m 4:57 / km | |
| shoes: Brooks Glycerin 6 | ||
| Rehab loop mid morning. Still feeling a bit of jetlag. It will nice when Amy adjusts to our time zone. Feeling somewhat better towards the end. | ||
Tuesday May 20 | ||
| Running 1:02:20 | |
| shoes: Brooks Glycerin 6 | ||
| Headed out on the old easy long loop then stopped at O"Connor Rd after about 6k and did 5 x 1min of hill springing with a 20 second sprint off the top. Felt better than the last few days but not great on the warm up. Felt ok on the hills/sprints and then found myself increasing the pace on the jog home to the point where I was going under 3:40/km down Casino Rd. | ||
Monday May 19 | ||
| Running 30:23 [2]5.4 km (5:38 / km) +50m 5:23 / km | |
| (rest day) shoes: Nike Free 7.0 | ||
| Jog to the local bottle shop and back to get some alcohol. Did a couple of laps of the oval and a few strides on the way there. Quads felt the same as yesterday. | ||
| C • Jog? Bottleshop? 4 | ||
Sunday May 18 | ||
| Running long 1:34:02 [2]17.65 km (5:20 / km) +250m 4:59 / km | |
| shoes: Brooks Glycerin 6 | ||
| Through the gauntlet to Kep track, back through Mundaring then down Yacopetti Pl checking out the new houses being built on piles of sand in the muddy creek bed and back along the fenceline from the rehab area. Felt quite good at the start and thought it was going to be a nice comfortable slow cruise but my quads and right calf started to feel stiff after about 15 minutes and stayed that way for the rest of the run. Still feeling kind of fresh and bouncy in some ways at the end but definitely not in the quads. | ||
Saturday May 17 | ||
| Event: Sun Coast Classic & WOC Selection Trials | ||
| Running 40:18 [2]7.35 km (5:29 / km) +120m 5:04 / km | |
| slept:6.5 weight:68.9kg shoes: Brooks Glycerin 6 | ||
| Rehab loop. Took it real easy. Cold seems to be getting better but feeling the lack of sleep now. Found myself closing my eyes sometimes on the way back which isn't really safe on the tracks around here. Near the end I was alternating between wanting to stride out and wanting to lie down and go to sleep. I think I have probably averaged about 4 hours sleep a night this week. | ||
| C • 4hrs 1 | ||
| Running (treadmill) 24:55 [2]5 km (4:59 / km) | |
| shoes: Nike Free 7.0 | ||
| Nice and easy, mostly at 12.3km/h. Kept running into the front of the treadmill. Felt good afterwards. | ||
Friday May 16 | ||
| Running tempo 1:09:15 | |
| slept:6.2 weight:69.1kg shoes: Brooks Glycerin 6 | ||
| Old 10k time trial loop with a tempo effort starting from my usual first split at the bottom of the big climb. Legs felt really heavy all the way but I was noticing at the end that I didn't really feel any different from the start and I felt quite fresh on the downhill jog home.
Splits 1.95k 10:56 usual warm up 2.41k 13:02 to bottom of hill, still warming up 0.37k 3:14 start of tempo, 65m climb + logs and ditches 2.18k 10:25 2.20k 9:58 3.20k 14:43 1.48k 6:54 warm down Tempo section 7.96k 38:22 275m climb Time trial loop 10.37k 51:24 290m climb Hard to believe I ran the time trial in 43:18 once, might have been able to do 47 today. | ||
| C • Memories... 5 | ||