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Training Log Archive: Craig

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running5 4:55:51 34.1(8:41) 54.88(5:23) 491
  Gym1 50:00
  Orienteering1 33:15 3.49(9:31) 5.62(5:55) 133
  Total6 6:19:06 37.59 60.5 624
averages - weight:70kg

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Sunday Aug 20 #

9 AM

Running warm up/down 19:53 [2] 3.54 km (5:37 / km) +30m 5:23 / km
shoes: Saucony Triumph ISO 2 Blue

Orienteering race 33:15 [4] 5.62 km (5:55 / km) +133m 5:17 / km
shoes: X-Talon 212 Black

Middle distance SOL at Yetar Spring, H1 5.1km 150m climb.
Ok run, no real mistakes, just a few little hesitations and didn't feel as though I really had a good flow going at any stage. Looking at Rachel's H2 course now I kind of wish I had done that instead as it looks a bit more interesting. Would have been good to do both actually as there was very little in common.

Running warm up/down 12:10 [2] 2.07 km (5:53 / km) +11m 5:44 / km
shoes: Saucony Triumph ISO 2 Blue

Saturday Aug 19 #

8 AM

Running long 1:24:01 [2] 15.35 km (5:28 / km) +199m 5:08 / km
shoes: Brooks Glycerin 14 Blue

Easy run around KP, mostly on sand tracks. Felt pretty good through the first half, then a little tired but still not bad through the second half. Stopped for way too long (18 minutes) to chat to Deb Dowson when I bumped into her up near Fraser's.

Friday Aug 18 #

6 AM

Running 58:15 [2] 10.28 km (5:40 / km) +111m 5:23 / km
weight:70kg shoes: Saucony Triumph ISO 2 Blue

Easy run around KP, mostly soft surfaces. Wasn't feeling eager to get out there but when I finally did it was actually really nice and I felt pretty good. Feels like a long time since I last ran on a clear still morning like this. I wonder how much easier Wednesday's session would have felt in these conditions.

Thursday Aug 17 #

6 AM

Gym 50:00 [3]

Pump with CC. Ran most of the way there and back because it was raining.
Increased the weight a bit on bench press and lunges.

Wednesday Aug 16 #

6 AM

Running intervals 1:04:20 intensity: (30:20 @2) + (18:00 @4) + (16:00 @5) 13.31 km (4:50 / km) +40m 4:46 / km
shoes: Brooks Glycerin 14 Blue

10x400 hard/400 float around the lower oval. Was hoping to be around 4:00/km on the efforts and 4:30/km on the floats but conditions were a bit difficult with strong gusty winds and a few soft patches on the oval. Most of the efforts were pretty close to target with just a couple at 4:08/km, they seem to have been with the wind but I think were after recoveries into a strong headwind. I remember at one stage realising I was starting to slack off a bit and was about to start pushing harder when I remembered I was half way through a recovery. I think I had forgotten it was a recovery because it had been so hard pushing into the wind. Overall time was 33:47 for 8km which is probably the fastest I have run that distance in the last couple of years.

Feeling confident of breaking 42 now, optimistic about 41 but still pessimistic about 40. I think I would need to be having a good day and perfect conditions to have any chance of breaking 40. Already thinking about looking for another 10k later in the year for a more realistic chance, maybe the John Gilmour track race on the 3rd of November.

Tuesday Aug 15 #

12 PM

Running 57:12 [2] 10.34 km (5:32 / km) +100m 5:17 / km
shoes: Saucony Triumph ISO 2 Blue

Had a 7am meeting at work so took a long lunch break and went for an easy run around KP. Felt awful at the start, as usual. I don't know how people cope with running at lunch time, I always feel much worse than I do early in the morning, maybe just not used to it. Swung past Rachel's tennis match at the start and end to try to get an idea of where they were up to.

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