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Training Log Archive: Craig

In the 7 days ending Jul 24, 2008:

	activity	#	time	miles		km		+m				load
	Running	6	5:59:05	44.79	(8:01)	72.08	(4:59)	845				93.6
	Orienteering	2	3:14:29	18.27	(10:39)	29.4	(6:37)	1075	19 /	22c	86%	52.7
	Total	7	9:13:34	63.06	(8:47)	101.48	(5:27)	1920	19 /	22c	86%	146.3
averages - sleep:5.9 weight:68.8kg

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Thursday Jul 24, 2008 #

Running race 16:59 [5] 4.32 km (3:56 / km) +135m 3:24 / km
slept:5.9 weight:68.8kg shoes: Adistar Cushion 6 blue

'5k' time trial. Finally cracked 17 again for the second time ever. Did it the hard way by deliberately going out too hard at the start and hanging on the best I could. Tried to run it as though each split point was the finish line so went out fast along the powerline, about 10 seconds up on last couple of efforts. Started to hurt going up the long hill but still holding a fairly good pace, only 2 seconds off best split for this section. Starting to struggle and pace dropping off on the long split to the top of O'Connor Rd, 7 seconds off best split. Dug deep on the last section knowing sub 17 was possible and just made it, felt like my lungs were going to explode and had to yell at myself a couple of times to keep pushing.
Legs felt a little dead from the start, maybe due to the higher volume week, pretty sure I can go quicker if I rest up a bit and pace it more sensibly. My PB for this course is starting to look within reach which I'm pretty happy with as I think it is far better than any race I have ever run.

C • Top run 2

Running warm up/down 44:17 [2] 8.21 km (5:24 / km) +110m 5:03 / km
shoes: Adistar Cushion 6 blue

Warm up run to start plus 3 loops of hill springing up Charles and run through back to powerline. 4.55km 24:26.
Extended the warm down by running down to Hardey Rd and back hoping to get rid of the burning in my chest. Felt good to keep shuffling along on the way down but regretted it a bit when I turned back up the hill. My face is just starting to cool down now 30 minutes after finishing.

Craig's 5k time trial - Splits

Wednesday Jul 23, 2008 #

Running (treadmill) 32:19 7.0 km (4:37 / km)
shoes: Nike Free 7.0

Went a little faster than normal because I felt good and I'm expecting a very slow run tonight.

Running 41:50 [2] 8.7 km (4:49 / km) +100m 4:33 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP with Ivan and Ben. Alan didn't show so it wasn't the super slow run I was anticipating. I thought we took it much easier than normal anyway so I was a bit surprised when Ben told me the time at the end (I forgot my watch). Obviously feeling quite good.

Tuesday Jul 22, 2008 #

Running hills 1:08:57 12.23 km (5:38 / km) +280m 5:04 / km
shoes: Adistar Cushion 6 blue

Ran around 5k TT course with a stop at O'Connor Rd to do 6 x hill springing with sprint off the top. Felt good after the 3rd hill.

Monday Jul 21, 2008 #

Running (treadmill) 34:53 [2] 7.0 km (4:59 / km)
shoes: Nike Free 7.0

Got tired after about 3km but stuck at it and got there eventually.

Running 42:30 8.6 km (4:57 / km) +120m 4:37 / km
shoes: Adistar Cushion 6 blue

Wally Cairns loop in KP (39:26) plus run to car. Felt a need to run it pretty solid at the start, settled down in the middle then had to pick it up again towards the end.

Sunday Jul 20, 2008 #

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 ** 3.8 km (7:54 / km) +140m 6:40 / km
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, 2008 #

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, 2008 #

Running (treadmill) 33:10 [2] 7.0 km (4:44 / km)
shoes: Nike Free 7.0

Felt good this morning. Almost healthy now.

Running 39:01 [2] 8.0 km (4:53 / km) +100m 4:35 / km
shoes: Adistar Cushion 6 blue

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.

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