Training Log Archive: Craig

Event: Hill Park Dale near Beverley - Badge and State Series
 

Badge Event at Hill Park Dale 10.7km straight line. Surprised how much further I went than the straight line (usually I'm <10% over) as I didn't really take any wide route choices just a lot of weaving around rocks and trees.

Knew from the warm up that my legs were not going to like the hills and it didn't improve at all out on the course, really struggled up every hill from start to finish but I did run them all at least and didn't feel so bad on the flatter sections.

A bit wayward on the first, rushing a bit and things were coming up faster than I expected on the 1:10,000 map, but found the control ok so not too much time lost (15 seconds maybe?). Pretty good for the rest of the course, not always taking the most efficient lines through the bush but no real mistakes. Seemed a little easier than I was expecting, I hope that is just an indication that I was orienteering well.

Disappointing to feel so bad physically today after a rest day and easy day so I think I'll have to look at making next week a bit easier to try to recover in time for the marathon.

Easy run to Strettle reserve and back via rehab area. Felt reasonably good but I did take it very easy and was still maybe tiring a little towards the end.
http://connect.garmin.com/activity/11213583

Decided a rest day would be of more value than an easy 35 minutes.

7x9min at marathon pace with 1min jog recoveries around the river from UWA over Narrows then Causeway and back to UWA.

Very strong NW at times but it was surprisingly sheltered most of the time. Feeling tired yet again, feel as though I could go much faster with less effort if I was a bit fresher but I'm not sure if that is just wishful thinking.

Watched the heart rate on the first effort and checked the pace at the end which seemed ok. After that I just tried to keep the effort fairly consistent as the wind was obviously going to mess with the pace.

Felt like I was going a good speed with the wind around the south side of the river so I was a bit disappointed to see how slow it was. Conversely pretty happy with the pace back into the gale on the last 3 efforts but the heart rate was starting to climb a bit particularly on the last where I was unable to resist the urge to overtake a cyclist.

The lure of a powerade and snickers from the shop at the finish was also a strong incentive as I was getting very hungry after crossing the causeway. Unfortunately I only had $5 and a powerade + snickers cost $5.05 but luckily I'm a regular customer so they were happy to give me a discount.

Two easy days in a row now and I definitely need it.

http://connect.garmin.com/splits/11106623

Lap of KP with Ben plus a little 3k loop before and a loop down past 23 Cook St to make it up to 70 minutes. Old house still looks about the same as when we moved out 30 years ago. Felt terrible on the first loop but started to feel ok after running with Ben for a while.
http://connect.garmin.com/activity/11017095

C • Summer training 3

8k time trial out and back along Park Rd in John Forrest. Not a fast course, always a bit up and down with a fairly tough climb just before the turn. Felt a lot better than yesterday but still wasn't expecting much and performed about as expected (I predicted 29:45 and set the GPS target as 29:36). Supposed to be running the first 5k at 10k pace and then finishing strongly. I think I got it about right as the heart rate was definitely climbing a little over the last 3k. Satisfied with the effort but I hope I can run a good deal faster when I freshen up a bit.

http://connect.garmin.com/splits/10916254

Run to the start and back with Rachel. Had to walk for a while after trying to stay with Rachel up the first hill on the way back.

Struggled around KP a couple of metres behind Ivan. Felt like a continuation of Sunday's long run. Knee had felt good all day but started hurting 10 minutes into the run.