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Training Log Archive: Craig

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running5 5:39:15 38.03(8:55) 61.21(5:33) 567
  Gym1 45:00
  Total6 6:24:15 38.03 61.21 567

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Sunday Dec 10, 2017 #

6 AM

Running long 1:30:02 intensity: (11:30 @1) + (1:06:57 @2) + (10:28 @3) + (1:07 @4) 15.68 km (5:44 / km) +195m 5:24 / km
ahr:121 max:155 shoes: Brooks Glycerin 14 Black

Short loop through UWA then a bigger loop around KP. Was tempted to call this easy but it never really felt easy, just long and slow. Did have a short faster section near the end when I decided to have a go at a Strava segment. I got 8th on this segment yesterday and saw that the record was only 6 second faster than my 61 second tempo effort so thought it would be an easy target. Put in a bit more of a sprint today but was still a little surprised to beat it by so much with a 43 at under 3min/km.

Saturday Dec 9, 2017 #

7 AM

Running tempo 1:05:54 intensity: (13:06 @1) + (10:25 @2) + (20:14 @3) + (22:09 @4) 12.89 km (5:07 / km) +106m 4:55 / km
ahr:134 max:159 shoes: Brooks Glycerin 14 Black

Warm up with Rachel until her back got too sore, then a bit extra with a few gentle uphill strides to finish. Session was 3x8min tempo with 3min jog recovery around a flattish loop between May and Lovekin just South of the broadwalk, about half concrete and half sand. Changed directions between reps by turning up the bitumen path through the middle on the recovery. Pretty happy with this session, paces of 4:17, 4:06 and 4:11 for the 3 efforts.

Friday Dec 8, 2017 #

6 AM

Running 53:28 intensity: (9:16 @1) + (36:42 @2) + (7:30 @3) 9.09 km (5:53 / km) +151m 5:26 / km
ahr:122 max:139 shoes: Brooks Glycerin 14 Black

Easy run around KP. Felt a bit stiff and sore but quite easy and light on my feet. Heading up the sand track off Lovekin I heard some branches breaking and saw something flashing through the bushes heading away from the track so was looking to my right as I ran past and saw the bare buttocks of a guy bending over to put some pants on. This coincided with the sudden jump in heart rate at about the 2.5km point.

Thursday Dec 7, 2017 #

6 AM

Gym 45:00 [3]

Pump with CC. Last session for this year, should try to keep doing something by myself but I'm not sure I will.

Wednesday Dec 6, 2017 #

5 AM

Running 1:02:51 intensity: (5:24 @1) + (55:10 @2) + (2:17 @3) 11.15 km (5:38 / km) +76m 5:27 / km
ahr:120 max:137 shoes: Brooks Glycerin 14 Black

Feeling a bit sore around the left heel from intervals yesterday and wanted to get to work early so I did a slow run around the river by myself rather than waiting around until 6am to get dropped by the Rosalie group. Didn't feel too bad right at the start and was pushing a little bit to try to warm up faster but by the time I got down to the river I was realising that it felt better to slow it down and stay on the grass, so I did. Extended my usual river loop around Beaton Park to check the progress on the new playground. Crossed paths with the Rosalie group on my way back into KP near the end.

Tuesday Dec 5, 2017 #

5 AM

Running intervals 1:07:00 intensity: (8:04 @1) + (20:13 @2) + (21:57 @3) + (16:08 @4) + (38 @5) 12.39 km (5:24 / km) +40m 5:19 / km
ahr:132 max:162 shoes: Brooks Glycerin 14 Black

BYL intervals. Session was supposed to be 12x500 flat out on about a 3 minute cycle. I didn't want to go flat out so chose to stick with the same guys I started with and then ran away from last week. Sat at the back for the first few but they started to slow so I went to the front to keep my times consistent. The others in my group stopped after 8 so I did a couple by myself and then stopped at 10 because I felt I might be starting to tighten up a bit. I'm sure I could have finished the 12 but I'm trying to avoid pushing things too hard. I asked one of the other guys how fast he usually races and he said 21-22 minutes for 5k so I'm not surprised he was slowing and quitting after 8.

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