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Training Log Archive: Craig

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running6 6:04:47 41.74(8:44) 67.17(5:26) 726
  Gym1 45:00
  Total7 6:49:47 41.74 67.17 726
  [1-5]7 6:49:38

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Sunday Nov 19, 2017 #

5 AM

Running long 1:30:03 intensity: (20:02 @1) + (1:09:33 @2) + (28 @3) 16.09 km (5:36 / km) +219m 5:14 / km
ahr:119 max:133 shoes: Brooks Glycerin 14 Black

Long slow run through UWA and KP. Only get good for a brief section about half way through, just after crossing paths with Simon Coates, but got it done.

Saturday Nov 18, 2017 #

7 AM

Running tempo 1:02:39 intensity: (9:36 @1) + (9:54 @2) + (24:33 @3) + (18:36 @4) 12.44 km (5:02 / km) +180m 4:42 / km
ahr:134 max:155 shoes: Brooks Glycerin 14 Black

3x2k sand track tempo with 400 jog recovery. Really happy with this session. On the way to the start I had decided that anything under 5min/km would be acceptable for this loop. Ended up doing 4:33, 4:25, 4:23 feeling comfortable which I would have been happy with on a flat cycle path in the humidity this morning.

Friday Nov 17, 2017 #

6 AM

Running 52:29 intensity: (7:40 @1) + (42:27 @2) + (2:22 @3) 9.01 km (5:50 / km) +114m 5:29 / km
ahr:121 max:133 shoes: Brooks Glycerin 14 Blue

Easy run in KP, mostly on sand tracks. Right glute a little sore early and generally feeling a bit tired.

Thursday Nov 16, 2017 #

6 AM

Gym 45:00 [3]

Pump with CC.

Wednesday Nov 15, 2017 #

5 AM

Running 56:38 intensity: (3:04 @1) + (19:48 @2) + (33:44 @3) + (2 @4) 11.2 km (5:04 / km) +142m 4:45 / km
ahr:129 max:145 shoes: Brooks Glycerin 14 Black

Rosalie Run with Nic, Jeff, Mark and James. I stayed back with James while the others ran ahead up the hills and let everyone go ahead on the downhill. Felt ok, just thought it was feeling a bit harder than I wanted it to when I stayed with the group.

Tuesday Nov 14, 2017 #

5 AM

Running intervals 1:02:36 intensity: (9 @0) + (6:05 @1) + (14:48 @2) + (19:19 @3) + (19:17 @4) + (2:58 @5) 12.52 km (5:00 / km) +18m 4:58 / km
ahr:135 max:164 shoes: Brooks Glycerin 14 Black

BYL intervals. 6x800 with 200 jog recovery. I aimed for about 10k pace for most of it but was catching up to the lead group on the recoveries and decided to try to stay with them on the 5th effort.

Monday Nov 13, 2017 #

6 AM

Running 40:22 intensity: (10:37 @1) + (28:14 @2) + (1:11 @3) + (20 @4) 5.91 km (6:50 / km) +52m 6:33 / km
ahr:117 max:153 shoes: Brooks Glycerin 14 Blue

Little jog with some drills and strides.

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