Training Log Archive: CraigIn the 7 days ending May 24, 2019:
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Friday May 24, 2019 #
5 PM
Running 42:51 7.59 km (5:39 / km) +87m 5:21 / km
ahr:128 max:153 shoes: Adidas Solar Glide
From Liam's tennis to Amy's netball via Reabold Hill with the headlamp. Got a little freaked out up the top of the hill, getting close to the pines, when I heard what sounded like a bird of prey. Almost did a U turn but I only had about 20m to the turn I wanted so ended up running through waving my arms above my head and survived unscathed. Felt reasonably good but still quite painful.
Thursday May 23, 2019 #
6 AM
Gym 40:00 [3]
Pump with CC.
6 PM
Running 31:52 6.24 km (5:07 / km)
ahr:138 max:151 shoes: Adidas Solar Glide
Mona fartlek around the ovals, dodging soccer, football, touch rugby and lacrosse training. Didn't push the efforts too hard and there wasn't much floating happening in the recoveries. About 4.3km in the 20 minutes. Achilles slightly sore throughout but didn't get any worse.
Wednesday May 22, 2019 #
6 AM
Note
weight:73.7kg
6 PM
Running 31:52 5.76 km (5:32 / km) +44m 5:20 / km
ahr:139 max:168 shoes: Adidas Solar Glide
Easy run in KP with the headlamp after work. Relatively pain free.
Tuesday May 21, 2019 #
6 AM
Running 40:03 7.35 km (5:27 / km) +24m 5:22 / km
ahr:128 max:167 weight:74.4kg shoes: Adidas Solar Glide
Rachel had to get up early to catch a bus to work so I went out for an early run through UWA after walking to the bus stop with her. Feeling pretty sore around both ankles until the last bit coming back through KP. Probably should have stuck to sand tracks for the whole run but it was dark and I couldn't be bothered searching for the headlamp.
Sunday May 19, 2019 #
9 AM
Running 8:05 1.17 km (6:53 / km) +6m 6:44 / km
ahr:141 max:165
Orienteering 38:59 5.69 km (6:51 / km) +132m 6:08 / km
ahr:149 max:168 shoes: Salomon Speedcross 4
H3 at Warranine.
Wanted to try to take this easy as I knew I had overdone it running parkrun yesterday and a 3k tempo the day before. Concentration wasn't great early. First control was fine but lost my way a little mid-leg 1-2 and wasn't really sure of things at the end either. Small mistake on 3, just misread the angles between features and didn't take enough time to check the map again when things didn't look right. Probably lost around 15 seconds on each.
4 was fine but was very slow into 5 as I was a bit distracted by all the small unmapped features nearby. Got 6 a bit wrong, heading to the rocks above first as I thought I was a long way below the early rocks as I was leaving 5. Didn't hesitate at all when correcting but definitely not an efficient line. 6-11 was all pretty good but heading out towards 12 my right achilles was quite sore so I wasn't able to take advantage of the open running on the rest of the course. Just tried to keep jogging as gently as possible with a few walk breaks on the steeper bits. I thought about quitting as I was coming out of 14 but it wasn't going to save me very much distance so I kept going but with a very slow finish (20 seconds behind Liam on the finish split).
Wanted to try to take this easy as I knew I had overdone it running parkrun yesterday and a 3k tempo the day before. Concentration wasn't great early. First control was fine but lost my way a little mid-leg 1-2 and wasn't really sure of things at the end either. Small mistake on 3, just misread the angles between features and didn't take enough time to check the map again when things didn't look right. Probably lost around 15 seconds on each.
4 was fine but was very slow into 5 as I was a bit distracted by all the small unmapped features nearby. Got 6 a bit wrong, heading to the rocks above first as I thought I was a long way below the early rocks as I was leaving 5. Didn't hesitate at all when correcting but definitely not an efficient line. 6-11 was all pretty good but heading out towards 12 my right achilles was quite sore so I wasn't able to take advantage of the open running on the rest of the course. Just tried to keep jogging as gently as possible with a few walk breaks on the steeper bits. I thought about quitting as I was coming out of 14 but it wasn't going to save me very much distance so I kept going but with a very slow finish (20 seconds behind Liam on the finish split).
Saturday May 18, 2019 #
7 AM
Running 6:02 0.93 km (6:31 / km)
ahr:128 max:155
Running tempo 21:13 4.95 km (4:17 / km) +2m 4:17 / km
ahr:150 max:165 shoes: Adidas Solar Glide
Claisebrook Cove Park Run with Liam.
Aiming to set a reasonable pace for Liam over the first couple of km and then let him run off ahead. Started reasonably fast to avoid any congestion then tried to settle down to around 4:30 pace. Checked the pace and saw 4:15 so thought the current pace was probably about right, allowing for the faster start, but Liam then sped up a bit to overtake an older guy in a 100 runs shirt. I just tried to sit in behind Liam until after the turn. On the way back I was feeling pretty comfortable and Liam was starting to show a bit at times so I moved up next to him and sometimes a bit in front to encourage him to maintain the pace. Every time I thought he was starting to struggle he would speed up again so we maintained a pretty good pace. I went to the front around the cove and then let him sprint past me at the end. Never checked the pace again so was pleasantly surprised to see the time. I had thought 22 would be about my limit but I actually felt I had a bit in reserve.
Aiming to set a reasonable pace for Liam over the first couple of km and then let him run off ahead. Started reasonably fast to avoid any congestion then tried to settle down to around 4:30 pace. Checked the pace and saw 4:15 so thought the current pace was probably about right, allowing for the faster start, but Liam then sped up a bit to overtake an older guy in a 100 runs shirt. I just tried to sit in behind Liam until after the turn. On the way back I was feeling pretty comfortable and Liam was starting to show a bit at times so I moved up next to him and sometimes a bit in front to encourage him to maintain the pace. Every time I thought he was starting to struggle he would speed up again so we maintained a pretty good pace. I went to the front around the cove and then let him sprint past me at the end. Never checked the pace again so was pleasantly surprised to see the time. I had thought 22 would be about my limit but I actually felt I had a bit in reserve.