Training Log Archive: CraneyIn the 7 days ending Aug 25, 2019:
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Sunday Aug 25, 2019 #
Running 2:16:00 [3] 28.2 km (4:49 / km) +570m 4:23 / km
Long run from home around Taylor, Farrer, Isaacs and Red Hill. Cracking day and actually fairly warm. Took gels and water. Kept to a flattish route but for the climb onto Isaacs. Felt pretty good most of the way but got a bit stiff for the last 5km or so. This was a practice for the Coastal Classic 30km race in a bit under 2 weeks. I should get round ok but expect to be a bit sore.
Saturday Aug 24, 2019 #
2 PM
Running 40:00 [5] 10.6 km (3:46 / km) +70m 3:39 / km
2x20mins to and around Lake T - was meant to be a 40min tempo but legs were so achy I thought a stop to stretch at halfway might be a good idea. Pace was ok and the effort was fairly maintainable, but I was at max because legs were so tight.
Running 26:00 [3] 5.6 km (4:39 / km) +50m 4:27 / km
Friday Aug 23, 2019 #
6 AM
Running 1:10:00 [3] 13.8 km (5:04 / km) +280m 4:36 / km
Early run around Cooleman - just about light enough to run sans torch at 6am. Cold though at -5, but was double-gloved so my hands were ok this time. Legs pretty sore - quite tough doing two reasonable length runs within 12hrs.
Thursday Aug 22, 2019 #
6 PM
Running intervals 24:00 [5] 7.0 km (3:26 / km) +60m 3:17 / km
8x3mins on bike paths in the dark with headtorch. First four reps down through Woden, then four back up Yamba - about 3:15s down and 3:35s up. Was pretty wrecked at the end - probably didn't pace it right.
Running 38:00 [2] 7.4 km (5:08 / km) +80m 4:52 / km
10min warm-up, 1:15 recoveries, ~15min warm-down.
Wednesday Aug 21, 2019 #
7 AM
Running 1:03:00 [3] 13.2 km (4:46 / km) +220m 4:24 / km
Had an early meeting today, so couldn't join the usual southside train group - set off a touch earlier and went the short way. Felt alright.
Tuesday Aug 20, 2019 #
Note
(rest day)
Kid bound again
Monday Aug 19, 2019 #
8 AM
Running 38:00 [3] 8.2 km (4:38 / km) +80m 4:25 / km
From daycare to work. Felt pretty good.
5 PM
Running 32:00 [4] 8.2 km (3:54 / km) +150m 3:35 / km
From work to daycare. Put a bit more effort in for most of it.