Training Archive: CraigIn the 7 days ending 2008-07-20:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jul 20 | ||
| Running warm up/down 5:09 [2]1.02 km (5:03 / km) | |
| shoes: VJ Integrator | ||
| Ran to the start, then past and back a few times to make it up to the 1k minimum warm up. Liam kept trying to follow me every time I went past the start, then came and crouched in the start box with me when I picked up my map. Felt great, really bouncy. | ||
| Orienteering race 1:14:29 [4]*** 13.23 km (5:38 / km) +350m 4:58 / km | |
| spiked:19/22c shoes: VJ Integrator | ||
| Badge event at Calophylla, 12.5km straight line. Only competition was my dad and Ben Corry so just a training run really although Ben ran pretty well and managed to hold me off comfortably with a 22min start. Really happy with my run today, first time this year I have felt both fast and controlled pretty much all the way. Had minor issues on 11, 13 and 15 but nothing more than a few seconds each. Went too low leaving 10 because I misidentified exit feature but realised quickly. Lost confidence approaching 13 because I had gone a little straighter than I thought I was and the cliff wasn't visible as early as I expected. Ran a bit off the straight line going to 15 to go around some green that wasn't really there (not even on the map). Really enjoyable course. | ||
| Orienteering (control collection) 30:00 | |
| shoes: VJ Integrator | ||
| Collecting controls, first 10min was a solid pace all uphill out to the first control, got slower as I picked up controls. | ||
Saturday Jul 19 | ||
| Orienteering (taping) 1:30:00 [1]*** 12.37 km (7:17 / km) +585m 5:53 / km | |
| shoes: Brooks Cascadia Pivot | ||
| Taping at Mt Dale NW. Walked most of it because the controls were so close together there wasn't any point trying to run much.
Nice area, shame I don't get to run and nobody else will turn up because they expect it to be like Beraking Brook. Note: Decided to take out the 3+hrs of stopped time but left the distance in even though a lot of it was covered while "stopped". Actually took over 5 hours including lunch stop. | ||
| C • I'll try 18 | ||
Friday Jul 18 | ||
| Running (treadmill) 33:10 [2]7 km (4:44 / km) | |
| shoes: Nike Free 7.0 | ||
| Felt good this morning. Almost healthy now. | ||
| Running 39:01 [2]8 km (4:53 / km) +100m 4:35 / km | |
| shoes: Adistar Cushion 6 | ||
| Wally Cairns loop in KP after work. Quite windy, particularly early on and a couple of brief showers but not too bad. Wind was quite nice as it pushed me up all the hills. Watched one little squall cross the track 50m ahead of me without affecting me at all. Felt pretty similar to this morning but a little less healthy. | ||
Thursday Jul 17 | ||
| Running tempo 1:06:17 | |
| shoes: Adistar Cushion 6 | ||
| Railway trail tempo from Darlington to Charles Rd. After last night's run I thought I might be well enough to try something hard again so decided to give the planned session a go. Felt ok on the warm up but by the time I was half way through the effort I was thinking I had made a mistake tackling something this hard. Felt tired and slow and had to back off a bit towards the end because I was scared of making myself sick again. Just jogged home from the end without attempting any of the extra surges on the way back although it did get a bit quicker towards the end.
Warm up 4k 19:10 Railway hill 6.1k 26:08 Jog home 4.3k 20:59 Had a look at my previous efforts after getting home and it turns out this was my fastest time up the hill despite backing off at the end. Previous efforts were about 26:45 and 26:15. Started quite a bit faster than previous efforts so maybe feeling tired was more due to that than illness. Definitely still not feeling 100% though. | ||
Wednesday Jul 16 | ||
| Running 41:35 | |
| shoes: Adistar Cushion 6 | ||
| Usual lap of KP with Ivan and Ben. Thought the pace was slow early but it can't have been all that slow judging by the overall time. Noticed the fresher legs from cutting short yesterday's effort and skipping the morning run but only felt really good for fairly short stretches. I was feeling good and out in front when we hit the detour around the new boab tree and I dropped to the back. Never felt as good after this and sometimes felt I was working hard to keep up. | ||
Tuesday Jul 15 | ||
| Running intervals 55:54 | |
| shoes: Adistar Cushion 6 | ||
| Set out to attempt my planned session of 6x1k loop in Strettle Reserve but intending to just cruise the intervals as a concession to my illness. Felt ok on the warm up but once I started the intervals I felt quite fatigued. Thought I might just need a couple of efforts to warm into it but by the 3rd I knew I was flogging a dead horse so decided I'd better get off and walk/jog home. Only walked about 1 min and after a few minutes of downhill jogging started to feel quite good again.
Warm up 5.07km 27:45 3x1.05km, 260m jog 4:14, 1:31 4:13, 1:34 4:11, 1:09 walk Jog home 2.55km 12:23 | ||
Monday Jul 14 | ||
| Running (treadmill) 30:34 [2]6 km (5:06 / km) | |
| shoes: Nike Free 7.0 | ||
| Nice. | ||
| Running 41:00 [2]8 km (5:08 / km) +100m 4:49 / km | |
| shoes: Adistar Cushion 6 | ||
| Easy run in KP after work. Did the Wally Cairns loop, the same as last week but enjoyed it more although still less than running on the treadmill in the morning. | ||