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Training Log Archive: Craig

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Running5 4:08:38 29.81(8:20) 47.97(5:11) 366
  Gym1 50:00
  Total6 4:58:38 29.81 47.97 366
averages - sleep:4

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Sunday Sep 3, 2017 #

6 AM

Running warm up/down 23:30 intensity: (1:20 @1) + (10:10 @2) + (7:57 @3) + (3:38 @4) + (25 @5) 4.17 km (5:38 / km)
ahr:131 max:173 shoes: Brooks Glycerin 14 Blue

Slow jog out to the bridge, then back a lot faster chatting to Ross Langford. Drills and strides to keep warm until the start.

Running race 39:37 intensity: (18 @1) + (6 @2) + (26 @3) + (16:59 @4) + (21:48 @5) 9.9 km (4:00 / km) +33m 3:56 / km
ahr:160 max:176 shoes: Brooks Glycerin 14 Blue

WAMC Peninsula 10k. Achieved my goal of breaking 40, but only because the course was a bit short. I think the turnaround had been moved a bit closer to allow for the deviations around the stadium construction but the direct path along the river had been opened up again in time for the race. About 100m short by the GPS but it was probably more like 200m if you allow for a bit of GPS error crossing the bridge.

Usual fast first 200m out of the start then tried to settle down quickly into something close to 10k pace. Checked the pace coming onto the bridge and was only just under 4min/km so I was already thinking sub 40 was probably going to be just out of reach. The leading woman was just ahead and by the time we came off the bridge at about 2k I had her picked as my 40 minute pacer. Another guy came past about that point and I wanted to use him to drag me up to her but I felt it would push me just over my limit. Kept checking my pace and it was mostly between 4:00 and 4:05 with occasional dips to 3:55. It was reminding me of my marathons where I had a goal of running 4min/km but would always feel 4:05 was what I was comfortable at.

Hit the turn in 19:46 and immediately though the course was going to be short as I felt I had been slipping off the pace too much. Felt quite good for the first part of the return journey but started to struggle a little at about 6.5km. Probably eased off a little in the 8th km, saving a little for the climb back over the bridge and the push for home off the other end. My pace did drop off there but I ended up catching the guy who had passed me at 2k and kicked away from him a bit over the final km so I think it was probably the right decision. The lead woman (Alexandra Meek) just kept edging away from me slightly to finish 16 seconds ahead in 39:21. I think she would have been very close to 40 flat for an accurate course.

I'm pretty happy with that. Might have been more frustrated with the short course if I had felt I had sub 40 in me today but I don't think I'm quite ready there yet. Still, not far off and felt I ran that as well as I could hope to. Very even splits and finished off strongly. Next goal is to get in shape to go well under 40 in the John Gilmour 10k track race on the 3rd of November. No question of a short course there at least.

Running warm up/down 8:23 intensity: (32 @1) + (7:51 @2) 1.34 km (6:17 / km)
ahr:123 max:128 shoes: Brooks Glycerin 14 Blue

Gentle shuffle towards the Causeway and back. Calves feeling on the verge of cramping.

Saturday Sep 2, 2017 #

7 AM

Running 30:28 intensity: (39 @1) + (14:35 @2) + (11:43 @3) + (1:08 @4) + (2:23 @5) 5.6 km (5:27 / km) +59m 5:10 / km
ahr:131 max:188

Short easy run in KP. Still feeling quite good. Perfect conditions for racing.

Friday Sep 1, 2017 #

6 AM

Running 45:56 intensity: (1:37 @1) + (33:19 @2) + (10:48 @3) + (8 @4) + (4 @5) 8.45 km (5:26 / km) +133m 5:03 / km
ahr:127 max:163 slept:4.0 shoes: Brooks Glycerin 14 Blue

Easy run in KP. Was a bit sore in the left glute and ankle last night but didn't notice either at all while running. Felt quite good actually, certainly better than usual for a Friday.

Thursday Aug 31, 2017 #

6 AM

Gym 50:00 [3]

Pump with CC. I had decided to take it easy on the legs today to save them for Sunday but CC had decided to make today a legs only session. I just did it all without any weights and it didn't feel too hard.

Wednesday Aug 30, 2017 #

6 AM

Running intervals 49:24 intensity: (6:00 @1) + (28:04 @2) + (15:20 @5) 9.44 km (5:14 / km) +31m 5:09 / km
shoes: Brooks Glycerin 14 Blue

4x1k with 1:30 rest
Shorter session with a longish rest hoping to build a bit of confidence before the race on Sunday. Worked out well because I felt good from the first step of the warm up today. My plan was originally to aim for 3:50 on these but I decided to be more conservative and just aim for 4:00 and do the last a bit faster if I felt like it instead. First was 3:54 and felt quite comfortable. Second, felt a bit tired but did 3:50 without feeling faster. Third, made an effort to slow it down to a 3:57 which felt quite easy. Last, felt better from the start and just tried to hold the rhythm all the way for a 3:39.
Good confidence booster.

Tuesday Aug 29, 2017 #

6 AM

Running 51:20 [2] 9.08 km (5:39 / km) +110m 5:20 / km
shoes: Brooks Glycerin 14 Blue

Easy run around KP.

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