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Training Log Archive: Craig

In the 7 days ending Apr 9, 2018:

activity # timemileskm+mload
  Running6 5:19:15 37.79(8:27) 60.82(5:15) 31086.9
  Gym1 40:008.0
  Total7 5:59:15 37.79 60.82 31094.9
  [1-5]7 5:59:11

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Monday Apr 9, 2018 #

Note
(rest day)

Didn't feel too bad this morning but if I try to run the day after a 10k road race my calves usually get more sore the further I go so I thought it was smarter to just give them a rest.

Sunday Apr 8, 2018 #

Event: Bridges Fun Run
 
7 AM

Running warm up/down 27:14 intensity: (2:52 @1) + (15:37 @2) + (6:29 @3) + (2:16 @4) 5.2 km (5:14 / km) +6m 5:13 / km
ahr:127 max:152 shoes: Brooks Ghost 10

Started my warm up and had Dan Hewitt and Ron Pang run past on their long run so ran out with them for about 10 minutes and back by myself. Stopped for a little stretch then ran a bit faster out to the causeway and back at about race pace.

Running race 40:16 intensity: (12 @1) + (5 @2) + (28 @3) + (32:49 @4) + (6:42 @5) 10.12 km (3:59 / km) +3m 3:58 / km
ahr:157 max:163 shoes: Brooks Ghost 10

Near perfect conditions, felt good, couldn't do it. Felt quite fast and comfortable out to the narrows with a very light tailwind but as soon as we went over the bridge I started to struggle a bit. I never looked at my watch during the race but I was pretty sure I had dropped my pace too much in the second half and I was definitely going backwards through the field. Disappointing, feel as though 6 months of consistent training has got me nowhere.
C • GPS says 3

Running warm up/down 11:36 intensity: (32 @1) + (11:04 @2) 1.69 km (6:52 / km) +3m 6:48 / km
ahr:125 max:129 shoes: Brooks Ghost 10

Little post race shuffle. Calves feeling pretty tight already.

Saturday Apr 7, 2018 #

7 AM

Running 28:35 intensity: (5:55 @1) + (22:31 @2) + (9 @3) 5.01 km (5:42 / km) +32m 5:32 / km
ahr:118 max:140 shoes: Brooks Ghost 10

Short easy run in KP. Not feeling as good as I would like but not too bad by the end.
C • Run well 1

Friday Apr 6, 2018 #

6 AM

Running 1:01:49 intensity: (7:55 @1) + (51:11 @2) + (2:43 @3) 10.49 km (5:54 / km) +85m 5:40 / km
ahr:121 max:144 shoes: Brooks Ghost 10

Easy run around KP with a couple of laps of drills and strides around the top oval at the end.

Thursday Apr 5, 2018 #

6 AM

Gym 40:00 [2]

Pump with CC. Stuck to warm up weights for the whole session.
5 PM

Running 34:47 intensity: (3 @0) + (9:20 @1) + (24:45 @2) + (39 @3) 5.99 km (5:48 / km) +32m 5:39 / km
ahr:118 max:131 shoes: Brooks Ghost 10

Short jog in KP after work.

Wednesday Apr 4, 2018 #

6 AM

Running tempo 58:28 intensity: (3:57 @1) + (14:24 @2) + (23:03 @3) + (17:04 @4) 12.31 km (4:45 / km) +40m 4:40 / km
ahr:136 max:154 shoes: Brooks Ghost 10

Warm up through UWA to the river then 3.5k build (3x1k in 4:30, 4:20, 4:10, 500 in 2:00) plus 5x1min jog, 1min at 10k pace. Still feeling as though sub 40 for 10k is going to be very close to my limit but my heart rate never got very high so maybe I can find a bit more when racing.

Tuesday Apr 3, 2018 #

6 AM

Running 56:30 intensity: (1 @0) + (6:13 @1) + (40:58 @2) + (9:18 @3) 10.01 km (5:39 / km) +109m 5:21 / km
ahr:124 max:134 shoes: Brooks Ghost 10

Easy run in KP. Did a few laps of the oval at the start because I thought I heard Rachel getting up as I set out so thought she might be close behind me but I never saw her. Felt reasonably comfortable today, might be starting to recover from playing tennis.

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