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Training Log Archive: Craig

In the 7 days ending Jan 21:

activity # timemileskm+mload
  Running6 6:24:27 42.09(9:08) 67.74(5:41) 77697.6
  Gym1 55:0019.3
  Total7 7:19:27 42.09 67.74 776116.8
  [1-5]7 7:19:14
averages - weight:69.4kg

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Sunday Jan 21 #

6 AM

Running long 1:40:44 intensity: (36:07 @1) + (1:02:58 @2) + (41 @3) + (58 @4) 15.76 km (6:23 / km) +214m 5:59 / km
ahr:116 max:159 shoes: Brooks Glycerin 14 Black

Easy long run in the hills with Rachel. Started and finished at gfg so we could have breakfast with the family at the end for Rachel's birthday. Crossed paths with Lauren Shelley running with Todd and Tina Ingraham near the end.

Saturday Jan 20 #

7 AM

Running warm up/down 21:10 intensity: (6 @0) + (7:06 @1) + (3:58 @2) + (7:35 @3) + (2:25 @4) 3.84 km (5:31 / km) +6m 5:28 / km
ahr:125 max:149 shoes: Brooks Glycerin 14 Black

Started out with Rachel in search of sunscreen because she had forgotten to put any on before leaving home. By myself after helping to apply the sunscreen with a bit of faster running towards the end. Also did a few untimed drills and strides.

Running race 19:28 intensity: (14 @1) + (5 @2) + (35 @3) + (4:42 @4) + (13:52 @5) 4.91 km (3:58 / km) +29m 3:51 / km
ahr:158 max:164 shoes: Brooks Glycerin 14 Black

Wanted to do a proper 5k time trial to see where I am. A bit too warm this morning but today was the day it was easy to fit in so went ahead with it anyway. Hopefully makes it a bit easier to make progress next time because I certainly need to. Started a bit fast, slowed too much, picked it up again and hit 1k about where I wanted to be. Second km was a bit slower with the hill and I think I overdid it a bit up the hill and coming out of the turnaround. Kept the pace up on the downhill but I knew that I was going to struggle beyond 3k. Third km was about 3:53 but after that I dropped back to my default hard but sustainable pace of 4:05 and held that through to the finish.
A bit disappointed with the time but it was about 16 seconds faster than my last effort which I had thought was probably about the best I could expect in the conditions.

Running warm up/down 10:23 intensity: (33 @1) + (8:09 @2) + (1:41 @3) 1.54 km (6:45 / km) +5m 6:38 / km
ahr:125 max:133 shoes: Brooks Glycerin 14 Black

Little jog toward the causeway and back with Rachel followed by a nice breakfast together at Toast.

Friday Jan 19 #

7 AM

Running 54:12 intensity: (2:46 @1) + (37:39 @2) + (13:47 @3) 9.74 km (5:34 / km) +180m 5:06 / km
ahr:125 max:136 weight:69.4kg shoes: Brooks Glycerin 14 Black

Easy lap of KP a bit later than usual.

Thursday Jan 18 #

6 AM

Running 37:29 intensity: (7 @0) + (13:35 @1) + (21:13 @2) + (2:34 @3) 5.88 km (6:22 / km) +92m 5:55 / km
ahr:117 max:138 shoes: Brooks Glycerin 14 Black

I had intended to go to the gym today but the pump class doesn't start until next week and I was a bit late getting up and wasn't sure if there was something else on in the gym so just tried to do the run I would normally do on Monday instead. Set out with Rachel but turned off when I realised she must be going further than 5km. Heading out across the ovals we went past a group doing some circuit training and which was entirely made up of people who I have seen at either Monday or Thursday gym sessions.

Wednesday Jan 17 #

6 AM

Running 1:10:59 intensity: (7:40 @1) + (5:48 @2) + (57:31 @3) 13.97 km (5:05 / km) +64m 4:58 / km
ahr:134 max:144 shoes: Brooks Glycerin 14 Black

Felt like doing something different, and a bit easier, this week so I went down to the river and ran the old maffetone test loop I was doing regularly about 6 years ago. Humid with light drizzle the whole time and not much wind. Out in 20:33 and back in 21:10 which doesn't seem too bad compared to around 19:00/19:30 for my best sessions in the past.

Tuesday Jan 16 #

5 AM

Running 1:10:02 intensity: (11:52 @1) + (33:38 @2) + (23:56 @3) + (14 @4) + (22 @5) 12.1 km (5:47 / km) +187m 5:22 / km
ahr:125 max:173 shoes: Brooks Glycerin 14 Black

Easy run around KP, starting with Rachel on her warm up loop for intervals. Had to stop for a couple of minutes towards the end when I went past the same dog (Molly) that chased me for a few minutes a few weeks ago. This time I stopped to let the owner get it under control before I went past but the dog loves chasing runners and wouldn't let itself be caught. Eventually the owner had to run off in the other direction and get Molly to chase her instead.

Monday Jan 15 #

7 AM

Gym 55:00 [3]

HI Functional Circuit. Struggling for motivation this morning but eventually headed to the gym for a 6:50 circuit class as I was a bit later for the 6:10 class. Got there to find an empty gym and remembered that the timetable I had seen was just a draft timetable. Stood around for a bit wondering what to do and a few others started turning up for the 7am class that was on the old timetable. Checked when I got back and found the new timetable starts next week with just a few classes from the old timetable this week.
Class was quite good with more focus on activating specific muscles which I think should be a good complement to the pump class so I might try to keep going.

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