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Training Log Archive: Craig

In the 7 days ending Aug 30, 2010:

activity # timemileskm+mload
  Running4 3:13:40 23.72(8:10) 38.18(5:04) 36993.1
  Total4 3:13:40 23.72(8:10) 38.18(5:04) 36993.1
averages - sleep:7.8 weight:70.5kg

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Sunday Aug 29, 2010 #

8 AM

Running warm up/down 11:37 intensity: (31 @1) + (43 @2) + (49 @3) + (3:38 @4) + (5:56 @5) 1.85 km (6:17 / km)
ahr:142 max:163 slept:7.7 weight:71kg shoes: Adizero Ace

Running race (City to Surf) 50:30 intensity: (5 @2) + (30 @3) + (1:42 @4) + (48:13 @5) 12.13 km (4:10 / km) +127m 3:57 / km
ahr:164 max:171 shoes: Adizero Ace

Ran with Rachel. Held up a little in the first km or so but probably only cost us 10 or 15 seconds. Had a few odd beats on the way up Malcolm St but nothing sustained. Had to work quite hard for the first few km but after that it got easier and easier as I warmed up and Rachel started to tire. Feeling really good at the finish, much more pleasant than actually racing.
Didn't look at the watch at all until the 6k marker and was a bit shocked to see 23:38 but it must have been at least 200m early. It seemed vaguely plausible at the time as we had just passed Jasmin Dillon who ran 48:17 last year but she repassed and pulled away and the 8k mark was 32:53 which seemed more likely. Rachel clearly struggling a bit on Oceanic as we went from constantly overtaking to constantly overtaken. Got within 10m of Sten turning onto Oceanic but never quite reached him although we did get him by a few seconds on elapsed time.

Saturday Aug 28, 2010 #

5 AM

Running 28:02 [2] 4.93 km (5:41 / km) +80m 5:16 / km
shoes: Nike Free 3.0

Couldn't sleep after Amy woke me up at 3:30 so eventually got up and went for a bit of a jog with the headlamp. Variation of the 5k loop. Very warm this morning.

Thursday Aug 26, 2010 #

6 AM

Running 40:01 intensity: (3:49 @1) + (10:35 @2) + (11:36 @3) + (14:01 @4) 7.95 km (5:02 / km) +113m 4:42 / km
ahr:136 max:156 slept:8.1 weight:70.4kg shoes: Nike Free 3.0

Easy run down to Darlington then a bit of tempo on the way back up the hill. Feeling cold but otherwise pretty good.

Tuesday Aug 24, 2010 #

7 AM

Running intervals 1:03:30 intensity: (5:06 @1) + (22:37 @2) + (13:23 @3) + (19:58 @4) + (2:26 @5) 11.32 km (5:36 / km) +49m 5:29 / km
ahr:134 max:164 slept:7.7 weight:70.1kg shoes: Nike Free 7.0

Same as last week, 4x1k + 5x200 with 90s rest but this time I tried to do the kms in 4:10 to get used to Rachel's race pace for Sunday with the 3rd a bit faster, aiming for 3:45.
Actually did 4:06, 4:06, 3:42, 4:01, 38, 38, 36, 36, 34
Felt a lot happier running it this way than the way I ran last week. Found it a bit stressful while running last week and got a few ectopic beats which happened again on Friday and Sunday so I think maybe it was a bit too hard. I think I can go a little harder than today but will try to keep the pace conservative in future.

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