Training Log Archive: CraigIn the 7 days ending Aug 2, 2010:
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Monday Aug 2, 2010 #
Note
slept:7.4 weight:70.2kg (rest day)
Lacking motivation now that I feel confident of keeping up in the City to Surf. Might skip all the easy runs from now on.
Sunday Aug 1, 2010 #
Event: WA Relays
10 AM
Orienteering race 16:55 *** 3.1 km (5:27 / km) +67m 4:55 / km
ahr:156 max:165 shoes: Adidas Swoop Blue
WA Relays at Marginata with Rachel. Rachel came in pretty close behind despite a poor run on first leg so I didn't feel any pressure to push the pace. A couple of little hesitations but basically a pretty clean and controlled run. Felt as though I was going too slowly up the hills a couple of times but checked the heart rate and realised it is just because I'm not very fit right now.
Orienteering race 17:20 *** 3.19 km (5:26 / km) +47m 5:03 / km
ahr:156 max:166
Last leg of relays. Went out only a few seconds behind Boltboi and with a big gap on everyone else so I knew I just needed a steady run to get the win. A few little hesitations and a 10-15 second error on the 3rd last where I was distracted by some other runners looking too high but nothing major. Boltboi had suggested I do 10 pushups at each control to even things up so when he punched my second last with me I dropped and did 4 pushups knowing he had a few more to get. Good fun courses and nice having a little competition but still feeling as though it was always under control.
Saturday Jul 31, 2010 #
8 AM
Running long 1:30:02 15.67 km (5:45 / km) +235m 5:21 / km
ahr:130 max:153 slept:7.8 weight:69.7kg shoes: Nike Pegasus Black
Very slow long run out to Little Possums via rehab and back via Martin Rd and start of 10k TT loop. Wore a long sleeve top because it was cold and misty at home but it was warm and sunny within 50m of leaving home so I was a bit hot for most of the run. Felt as though I ran out of energy about half way through. Heart good, left heel not.
Friday Jul 30, 2010 #
Note
(rest day)
Swapping Friday and Saturday sessions due to time constraints.
3 PM
AF intervals 10:00 [1]
A few irregular beats after lunch at work, probably just ectopics.
Thursday Jul 29, 2010 #
6 AM
Running 59:19 12.52 km (4:44 / km) +181m 4:25 / km
slept:7.0 weight:70.5kg shoes: Nike Free 7.0
2x20min @ 4:20, 1min jog recovery
Did this on the trails so didn't worry too much about the pace and just aimed for a half marathon effort. Felt ok and ended up closer to the target pace than I expected. Left heel a bit sore again but not as bad as yesterday.
Did this on the trails so didn't worry too much about the pace and just aimed for a half marathon effort. Felt ok and ended up closer to the target pace than I expected. Left heel a bit sore again but not as bad as yesterday.
Wednesday Jul 28, 2010 #
6 AM
Running 1:01:13 10.92 km (5:36 / km) +150m 5:15 / km
shoes: Nike Pegasus Black
Easy run out to Coppin Rd via rehab and back of tip. Home via railway trail, Strettle reserve, Bailey Rd bush block. Felt crap for the first 10min but reasonably good after that. Medial side of left heel getting a bit sore in the second half. Heart fine.
Tuesday Jul 27, 2010 #
7 AM
Running hills 58:40 11.89 km (4:56 / km) +224m 4:31 / km
shoes: Adizero Ace
Decided that if I want to run with Rachel at the City to Surf I need to be able to do the same training as her so I'll try to copy her training sessions for a while. Today was 4x1k hills on Moola Rd with jog down recovery. Not the most consistent session I have ever run, first effort was 9 seconds faster than the second which is very unusual for me. Heart was a little unhappy on the first so I guess I subconsciously backed off a bit on the second because of that. No problems on the last couple but legs feeling pretty tired by the end.
1k hills 4:23, 4:32, 4:26, 4:21
Only other similar sesion I could find was 21 April 2009
when I did 3x1k in 3:51, 3:45, 3:35
1k hills 4:23, 4:32, 4:26, 4:21
Only other similar sesion I could find was 21 April 2009
when I did 3x1k in 3:51, 3:45, 3:35