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Training Log Archive: Craig

In the 7 days ending Sep 9, 2013:

activity # timemileskm+mload
  Running3 1:42:42 11.39(9:01) 18.34(5:36) 27044.5
  Tennis1 1:00:006.0
  Gym1 40:004.0
  Total4 3:22:42 11.39 18.34 27054.5

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Sunday Sep 8, 2013 #

10 AM

Running 56:42 [4] 9.84 km (5:46 / km) +270m 5:04 / km
shoes: Inov-8 X-Talon 212

Wundabinaring Brook H1, 9.2km straight line.
Deliberately didn't warm up because I wanted to take it easy but I still remember checking my watch when I felt I'd had enough and it was just over 24 minutes. Reasonably happy with the navigation but it was a very easy course. Slightly inefficient into 3 going over the knoll I wanted to go left of. Brief hesitation on 4 when I reached the top of the N end of the cliff expecting to still climb a little. Biggest mistake was on 15 where I was drawn a bit right by Wayne and only worked out where I was when I saw Phil punching about 30m to my left.
Not feeling very fit and was tempted to head in from 12 but Wayne sprinted past me into 12 and then left in the wrong direction. At first I thought he was doing a shorter course but he caught up to me again heading into 13 and we ran the rest together. I was running ok on the downhills but couldn't quite hang onto Wayne on the uphills. Managed to catch up on the final downhill leg and just held him off in the sprint.
5 PM

Tennis 1:00:00 [1]
shoes: Nike Free 3.0 V4

Saw Daniel and Zac playing tennis as we drove past the courts on the way home so we walked back and joined them for an hour or so. Played one set of mixed doubles with Rebecca against Daniel and Katrina but failed to win a game. Feeling very stiff and sore by the end.

Wednesday Sep 4, 2013 #

7 AM

Running 20:00 [3] 3.5 km (5:43 / km)
shoes: Puma Faas 300 Black

Short run around Rosalie Park and a little way into Kings Park. Still really stiff around the hips. Need to drop the weights and learn to run again.

Tuesday Sep 3, 2013 #

6 AM

Gym 40:00 [1]

S75, O30, D85.

Running warm up/down 26:00 [3] 5.0 km (5:12 / km)
shoes: Puma Faas 300 Black

To the gym and back. Really tight around the hips on the way back. Might have to back off the squats leading into state champs.

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