Training Archive: CraigIn the 7 days ending 2008-08-31:
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| M | T | W | H | F | S | S | ||||||||
Sunday Aug 31 | ||
| Orienteering 1:02:44 [4] *** 11.47 km (5:28 / km) +335m 4:46 / km | |
| spiked:19/23c shoes: Adidas Swoop II | ||
| H2 at Peterdine 10.9km straight line. Fairly steady run, solid pace but not really pushing it and some small fumbles on a few controls but nothing too serious. Stumbled across 9 without really understanding any of the rock. Bad direction out of 9 and a bit slow to accept my error. Nearly ran past 18 but saw it so didn't lose much. 4 was in the wrong place but I didn't lose much time because I heard Phil telling Tony W that it was straight uphill from him. Didn't feel too bad physically considering the long run yesterday but didn't really test myself. | ||
| Running warm up/down 6:56 [2] 1.33 km (5:13 / km) | |
| shoes: Adidas Swoop II | ||
| Short warm up, no warm down. | ||
Saturday Aug 30 | ||
| Running long 2:24:36 | |
| shoes: Adistar Cushion 6 blue | ||
| Long run through John Forrest. Did most of the Eagle View trail anticlockwise but skipped the scratchy bits in the SW corner and took the bigger track up the ridge instead (nice climb, 170m in 2.1km). Struggled a bit at the bottom of some climbs but always felt better as I went up. Felt quite strong all the way up the final climb out of John Forrest after a toilet stop and carboshot at the bottom. Feeling a bit tired by the end but still good enough to loop around a bit to make it up to 27km. A little soreness around the right heel at times on the steeper climbs. Didn't see another person the whole time I was in JFNP which I found a bit surprising given it was such a beautiful spring morning and it was almost 9am by the time I came through the main parking area on the way home. | ||
| C • City to Surf 3 | ||
Friday Aug 29 | ||
| Running 51:11 | |
| shoes: Adistar Cushion 6 blue | ||
| 10k loop in the morning. Felt pretty tired and stiff at the start but quite good by the end. Not sure how I got from Charles Rd to Moola Rd. I noticed I was running quite fast as I was getting near Moola Rd but have no idea when I started speeding up and have no recollection of crossing Charles or O'Connor at all. For a while I actually thought I must have missed the hill on O'Connor Rd but I can remember being on the track that takes you to the bottom so I must have done it. The scary thing is I was thinking about work at the time. | ||
| C • Thinking about work 1 | ||
Thursday Aug 28 | ||
| Running hills 1:02:53 | |
| shoes: Adistar Cushion 6 blue | ||
| Powerline hills again. Only 3 hills this time but did a longer warm up down to the SE corner of the llama farm and back.
Warm up 4.76km 24:32 3 hills - Moderate, hard, harder 5:48 (5:28) 5:31 (5:46) 5:12 (1:08 walk) Warm down 1.83km 10:32 Didn't feel great on the warm up but ok going up the hill. Slipped quite a lot on the second effort from trying to push a bit harder. Didn't think I had a lot more in the legs for the final effort but I actually felt a lot better right from the start of the last one. The legs were good right to the top and it was breathing that was hurting at the finish. Second best time ever on the last rep although I usually did the early efforts faster in the past. Went home via winery hill which was a real struggle. I was so tired at the top that I turned down the winery fenceline instead of the normal track without realising. Quite glad I did in the end as a couple of trail bikes came through on the usual track. That is it for the killer climbs, onto more sensible hills next week. | ||
Wednesday Aug 27 | ||
| Running 43:55 [2] 8.7 km (5:03 / km) +100m 4:46 / km | |
| slept:6.2 weight:69kg shoes: Adistar Cushion 6 blue | ||
| Usual lap of KP with Ivan and Alan. Alan finally joined us after promising to for months but he was off the back before the first hill at about 1k. He ended up running 55:45. I think he has revised his Rottnest marathon goal from 4 hours to 5 which seems much more realistic. I stayed a stride behind Ivan most of the way and the pace felt quite slow but I never felt that comfortable, mostly just a bit stiff in the quads. | ||
| Note | |
| Passed my total running (+ orienteering) distance from last year. Much less orienteering this year. | ||
Tuesday Aug 26 | ||
| Running tempo 1:07:23 | |
| slept:6.0 weight:68.2kg shoes: Adistar Cushion 6 blue | ||
| 10k TT tempo run. Ran out to O'Connor Rd with Rachel then down O'Connor to the bottom of the hill where the harder effort starts. Trying to push the ups and relax on the downs a bit more than usual today. Felt a little slow getting going up the first hill but stayed strong to the top and was surprised how good the time was. Felt pretty good the rest of the way apart from a bit of lower abdominal pain which was there from the first step to the last, probably just too soon after breakfast. Stayed strong on the ups and relaxed on the downs right to the end and was quicker than last time I ran this course without feeling too stressed so pretty happy with it.
Warm up 4.3k 24:03 Tempo 7.93km 36:20 (2:49, 9:56, 9:38, 13:54) Jog home 1.45k 7:00 | ||
Monday Aug 25 | ||
| Running (treadmill) 24:38 [2] 5 km (4:56 / km) | |
| shoes: Nike Free 7.0 | ||
| Felt like running on the treadmill anyway so a bit of light rain outside was all the excuse I needed. | ||
| Running 43:29 [2] 8.7 km (5:00 / km) +100m 4:44 / km | |
| shoes: Adistar Cushion 6 blue | ||
| Usual lap of KP with Ivan. Didn't feel good. A bit of pain down right ITB going up first hill but only lasted about 30 seconds. | ||