Training Log Archive: CraigIn the 7 days ending Oct 25, 2009:
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Sunday Oct 25, 2009 #
Running long 1:31:20 16.64 km (5:29 / km) +300m 5:02 / km
shoes: Brooks Summon
Long run starting at 5:30am. Alternative route to Little Possums trying to avoid the wind. Comfortable enough going with the wind but the guy I saw running into it wearing thick tracksuit pants, heavy jumper and beanie looked pretty comfortable too. Did a few loops in Strettle reserve to make up the 90 minutes rather than heading back out Charles Rd. Felt reasonably good, apart from sore peroneals on the right leg, so I picked the pace up a bit in the second half.
Saturday Oct 24, 2009 #
Running tempo 1:02:38 12.63 km (4:58 / km) +300m 4:26 / km
shoes: Nike Pegasus Red
4x8min at half marathon pace with 1min jog recovery.
Out to Martin Rd then around the back of the tip and home via the rock quarry track. Thought I might go a bit better than the last few Saturday tempo sessions but it didn't seem to happen. The 4 efforts were at 4:38, 5:15, 4:27 and 4:19/km. I did choose a fairly rough and hilly route this week so I was never going to do 3:45/km but I did feel pathetically weak and slow going up the hills, not quite as bad on the flat.
Ridiculously cold today, I thought the forecast was about 28 but it wouldn't have got above 20 all day and there was a really strong cold wind blowing all morning.
http://connect.garmin.com/splits/16934088
Out to Martin Rd then around the back of the tip and home via the rock quarry track. Thought I might go a bit better than the last few Saturday tempo sessions but it didn't seem to happen. The 4 efforts were at 4:38, 5:15, 4:27 and 4:19/km. I did choose a fairly rough and hilly route this week so I was never going to do 3:45/km but I did feel pathetically weak and slow going up the hills, not quite as bad on the flat.
Ridiculously cold today, I thought the forecast was about 28 but it wouldn't have got above 20 all day and there was a really strong cold wind blowing all morning.
http://connect.garmin.com/splits/16934088
Friday Oct 23, 2009 #
Running 30:00 [2] 5.5 km (5:27 / km) +80m 5:05 / km
shoes: Nike Free 7.0
Easy 5k loop plus a few drills and strides with about 1k to go. Felt really light and quick on the strides.
Thursday Oct 22, 2009 #
Running 1:09:48 13.72 km (5:05 / km) +270m 4:38 / km
shoes: Nike Pegasus Red
First half easy then build. Same as 2 weeks ago but came home on the rehab return track rather than the fenceline. Not feeling too bad but the legs were definitely feeling a bit heavy on the hills in the second half. Right achilles still bothering me, less pain but more burning sensation today.
Wednesday Oct 21, 2009 #
Running 59:34 [2] 11.3 km (5:16 / km) +130m 4:59 / km
shoes: Brooks Summon
Easy lap of KP alone plus to and from car and a bit extra to make it up to an hour. Felt ok apart from right achilles which seemed less tight but more sore today.
Tuesday Oct 20, 2009 #
Running intervals 56:27 11.9 km (4:45 / km) +150m 4:28 / km
shoes: Adizero Ace
4 x 1k in 3:30, 30sec rest, 400m in 80, 400m SLOW jog
http://connect.garmin.com/splits/16706897
Did the 400s a fraction too fast which probably contributed to making it quite tough to hold the 3:30 pace on the 1ks but I managed ok.
Magpie on the oval had a go at me on the second last lap but just had strong words with me on the last. Magpie on the way home only went for me twice today but did follow me about 400m.
http://connect.garmin.com/splits/16706897
Did the 400s a fraction too fast which probably contributed to making it quite tough to hold the 3:30 pace on the 1ks but I managed ok.
Magpie on the oval had a go at me on the second last lap but just had strong words with me on the last. Magpie on the way home only went for me twice today but did follow me about 400m.
Monday Oct 19, 2009 #
Running 51:34 [2] 9.5 km (5:26 / km) +100m 5:09 / km
slept:6.1 weight:69.9kg shoes: Nike Pegasus Red
Usual lap of KP with Ivan plus some drills and strides on Tareena St at the end. Felt pretty reasonable. New shoes felt good.