Training Log Archive: CraigIn the 7 days ending Feb 8, 2009:
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Sunday Feb 8, 2009 #
Running 2:10:00 [2] 22.2 km (5:51 / km) +380m 5:24 / km
slept:6.2 weight:70.1kg shoes: Adistar Ride
Long run with Rachel out to North Ledge then up Kep track through Mundaring and down railway trail to home with small deviations into Strettle reserve and bush next to Bailey Rd to make up the time. Felt ok. Rachel running well, only had to loop back once near the end when her foot was getting sore and had to hold her back a couple of times in the middle when she was getting a bit carried away.
Happy to be feeling better at the end of a record week than I was in the middle part.
Happy to be feeling better at the end of a record week than I was in the middle part.
Saturday Feb 7, 2009 #
Running 41:32 [2] 7.35 km (5:39 / km) +120m 5:13 / km
shoes: Adistar Ride
Rehab loop at sunrise. Feeling a bit fresher than the last few days but took it really easy anyway.
Running warm up/down 15:00 [2] 2.63 km (5:42 / km)
shoes: Adizero Tempo
Warm up for Hillarys metro series. Feeling pretty tired and a little sore.
Orienteering race 40:26 [4] 8.98 km (4:30 / km)
shoes: Adizero Tempo
Hillarys metro series. Not much competition this week and felt tired on the warm up so didn't expect much but once it started I felt quite good and found the course quite challenging so had an enjoyable run. Chased Brian Hewitt around the southern part of the course and wasn't gaining very quickly so I skipped a control to slip past him before heading into Ern Halliday. Exit gate was still locked but only took a few seconds to climb over it. Think my route was a bit longer than Adrian's he (and Simmo) did skip 4 due to the locked gate so that is probably the bulk of the difference.
Friday Feb 6, 2009 #
Running 46:00 [2] 7.35 km (6:16 / km) +120m 5:47 / km
shoes: Adistar Ride
Struggled around the rehab loop in the morning. Tired and stiff. Feeling a little better by the end but still a bit tired. Rounded time down to allow for time spent clearing broken beer bottle and dead parrotbush off the track.
Running 28:30 [2] 5.0 km (5:42 / km)
shoes: Nike Free 7.0
Very easy 5k on the treadmill at 9pm. Most of it at 10.6km/h, started to feel a desire to speed up towards the end but only briefly went to 11.1 and then 12 before dropping back to 10 at the finish. Heart rate below 100 within a few seconds of finishing.
Thursday Feb 5, 2009 #
Running 1:27:14 [3] 16.7 km (5:13 / km) +250m 4:52 / km
shoes: Adizero Tempo
Supposed to be a tempo session but never really felt like it so just did the little possums loop with a few run throughs on Moola Rd near the end. Felt pretty tired but did improve a bit in the second half and did a few faster sections here and there, usually to try to get through the exposed sunny sections quickly because I didn't start until 10am and forgot to put any sunscreen on.
Wednesday Feb 4, 2009 #
Running 28:30 [3] 5.0 km (5:42 / km) +80m 5:17 / km
shoes: Adistar Ride
Easy 5k loop at 6am. Pretty dark for the first half, just enough light to make out the bigger rocks. Might have to start going out on the railway trail or run on the treadmill or maybe just accept getting to work at 10am every day. Lots of sore bits in the lower legs.
Running 1:11:40 [2] 13.7 km (5:14 / km) +150m 4:58 / km
shoes: Adistar Ride
Ben was resting up for the rogaine and the strong wind tempted Ivan out on his windsurfer so I just did a bit of random wandering through KP after work on my own. Felt pretty crap most of the way but not feeling too bad when I got near the end so I couldn't resist adding a loop through UWA to get my weekly total up over 100km.
Tuesday Feb 3, 2009 #
Running intervals 1:15:00 14.1 km (5:19 / km) +180m 5:00 / km
slept:6.8 weight:70.4kg shoes: Adizero Tempo
Warm up out to Charles Rd via rehab tracks with Rachel clearing all the spider webs off the tracks, 4.35km 27:33. Feeling pretty good by the end of the warm up. Stopped for a bit of a stretch then did 8x2min hard, 2min easy on the railway trail out to Mundaring and back. Wanted to take it a bit easy today so did the first couple at more of a tempo pace and felt pretty good. Passed Joan Wright going the other way on the second effort. Third effort was all downhill and I tried to just keep it smooth and relaxed but at the start of the next recovery my legs suddenly felt really heavy and stayed that way for the rest of the run. Felt very similar to how I felt doing hills on Thursday but it was a sudden change this time and I started to feel really hungry about the same time so I'm pretty convinced it is a fuel problem now. Did 3.9km in the 16 min hard and 2.8km in 14 min easy.
Monday Feb 2, 2009 #
Running 27:12 [3] 5.0 km (5:26 / km) +80m 5:02 / km
slept:5.6 weight:71.1kg shoes: Nike Free 7.0
5k loop before sunrise. Thought I was going a decent pace but turns out I was wrong. Pretty humid this morning and still muddy in places from Saturday's downpour. Weight continues to climb, tempted to make a push for the all time record while it seems within reach. Close to record low body fat at 5.6% so not sure how that works, last time I was over 71kg I was consistently over 8% I think.
Running 46:15 [2] 8.6 km (5:23 / km) +120m 5:02 / km
shoes: Adistar Ride
Lap of KP with Ivan after work. Pretty hot going up through the middle of the park but there was a nice breeze coming back down on the river side of the park. Struggled going up but starting to feel better at the end.