Training Log Archive: CraigIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running 51:37 [2] 8.3 km (6:13 / km) +160m 5:40 / km
slept:6.0 weight:68.9kg shoes: Adizero Tempo
Slow shuffle around the easy long loop with Rachel. Planned to do the 10k loop but felt really tired and Rachel was the same so we were never going to make it. Spent most of the run planning options to take shortcuts and walk up the hill but did end up running all the way. Calves still tight but not as bad as yesterday.
Monday Mar 30, 2009 #
Running 48:48 [2] 9.1 km (5:22 / km) +100m 5:05 / km
shoes: Adistar Ride
Slow and painful lap of KP with Ivan after work. Mostly just tight calves which also made my shins hurt a little at times. Probably would have noticed the other sore bits more if the calves weren't so bad. Right hip was seizing up completely last night (when checking on Liam at 2am) but didn't notice it running today.
Sunday Mar 29, 2009 #
Running warm up/down 24:00 [2] 4.5 km (5:20 / km) +80m 4:54 / km
shoes: Adizero Tempo
Warm up run from home to start of John Forrest cross country plus a couple of short efforts just before starting.
Running race 49:25 [5] 12.3 km (4:01 / km) +310m 3:34 / km
shoes: Adizero Tempo
John Forrest Cross Country. Felt ok but didn't have the same spring in the step I had yesterday. Probably ran a bit longer than ideal yesterday but wanted this week to be a reasonable volume as the next couple will be a bit lighter. Ran very simlar pace to last time (2007) through the first half but finished much stronger up the big hill and particularly around the road off the top which was pleasing. Got caught by the back marker (1:37 after me) early on the final bitumen stretch and had a good battle with him to the finish. He sat behind for a while having a bit of a rest into the wind then took over for a while and I sat in behind. With about 1k to go he decided to chase a pair about 200m ahead and got a small gap but then he seemed to tire and I got a bit of a second wind and finished over the top of him. Beat my 2007 time by almost 2 minutes and my PB from 2000 by nearly a minute. Second on handicap and second fastest.
Km splits from GPS
2007 2009
3:58 3:59
4:02 3:58
3:22 3:21
3:59 3:56
3:45 3:44
4:52 4:52
3:58 3:49
3:35 3:29
4:04 3:57
5:42 5:28
4:25 4:03
4:06 3:40
1:21 1:08 (~300m)
Km splits from GPS
2007 2009
3:58 3:59
4:02 3:58
3:22 3:21
3:59 3:56
3:45 3:44
4:52 4:52
3:58 3:49
3:35 3:29
4:04 3:57
5:42 5:28
4:25 4:03
4:06 3:40
1:21 1:08 (~300m)
Saturday Mar 28, 2009 #
Running 1:22:20 [2] 15.4 km (5:21 / km) +250m 4:57 / km
shoes: Adistar Ride
Little Possums loop alone at 7am. Tried to run the same pace as Tuesday but felt a bit too good so couldn't quite manage it. Still felt like another nice easy recovery jog. Felt particularly good after the stretch along the railway trail where I ran with someone from the hills group who happened to be passing at the same time and was going just a touch slower than me. Perfect conditions.
Friday Mar 27, 2009 #
Running 43:22 [2] 7.35 km (5:54 / km) +120m 5:27 / km
shoes: Adistar Ride
Easy rehab loop at first light. Legs tired but felt as though there was still some power there if I really wanted to use it. I didn't. Cold at our end of the street, warm for the rest of the run.
Thursday Mar 26, 2009 #
Running intervals (treadmill) 56:46 12.0 km (4:44 / km)
shoes: Adizero Tempo
Wanted to do some strettle reserve loops but despite getting up a bit later than I intended it was still going to be way too dark for that to be safe so I decided to run on the treadmill instead. Planned to do 4x1k at 16, 17, 18, 19km/h with 500m recovery at 10km/h but the last one at 19km/h felt so easy I decided to do another one at 20km/h which was hard but still not quite max. All with no incline so obviously easier than running outside but still very happy to be able to maintain that sort of speed. Starting to think some of my goals for this year may not be as unrealistic as they seemed last week.
Wednesday Mar 25, 2009 #
Running 1:00:00 [2] 10.5 km (5:43 / km) +100m 5:27 / km
shoes: Adistar Ride
Struggled around KP plus to and from my car on my own after work. Running on empty tonight, paying the price for my (youthful?) exuberance yesterday perhaps or maybe i just needed to have a handful of lollies before I started.
Tuesday Mar 24, 2009 #
Running 1:30:49 [2] 15.3 km (5:56 / km) +250m 5:29 / km
slept:6.0 weight:69.6kg shoes: Adizero Tempo
Little Possums loop with Rachel. Felt pretty good, nice easy recovery jog.
Running 35:18 [3] 7.35 km (4:48 / km) +120m 4:26 / km
shoes: Nike Free 7.0
Rehab loop at about 3:50pm. Intended to run very easy for most of it and maybe do a few stride outs on the way home but ended up running pretty solid most of the way with some faster bits on the way back. Felt pretty good in the legs but the handful of lollies just before starting may not have been ideal, not deliberate and only remembered I had eaten them when I could taste the sugar in my mouth as I set out.
Legs really felt amazingly good, fastest I have done the rehab loop in a long time and it felt pretty easy. Did a faster section just before the last km then backed right off and jogged the last km in 3:40. I wish I had felt this good on the weekend.
Legs really felt amazingly good, fastest I have done the rehab loop in a long time and it felt pretty easy. Did a faster section just before the last km then backed right off and jogged the last km in 3:40. I wish I had felt this good on the weekend.
Monday Mar 23, 2009 #
Running 50:00 [3] 9.4 km (5:19 / km) +115m 5:01 / km
shoes: Adistar Ride
Usual lap of KP with Ivan after work plus run to car. Told Ivan I wanted to run really slowly but I actually felt alright so we went pretty close to the normal pace.
Sunday Mar 22, 2009 #
Orienteering race (NOL) 1:22:03 [4] *** 14.2 km (5:47 / km) +300m 5:14 / km
spiked:34/40c shoes: Adidas Swoop II
Mass start longish race at Narrinyeri Hills. Mass start races are not one of my favourite things which is probably one of the reasons I am not very good at them, didn't have a very positive attitude from the start. I wanted to try to just run my own race at what felt like the right pace for myself for the full distance but I didn' really do that properly. I think I ran my normal long distance pace from the start but I was watching what others were doing and thinking about how crap I must be doing instead of concentrating on orienteering well.
Near the back of the field from the start, saw a lot of other people out there but I was never with anyone for more than a control or two. Saw a few small groups briefly near common controls a couple of times which gave me some hope I was not completely out of it but I was still a little shocked when I saw the long line of people ahead of me running down the hill towards the road crossing for the final common loop. Ran hard to get onto the train and then move up the line a little bit but it was hard to get past in the thick bush. I didn't see any point just staying in the line so when everyone went left out of 160 I went right around the fence and over the hill and came into 165 just ahead of the group I had been with. Felt pretty confident heading towards 158 but I misread some rocks lower on the slope and lost my advantage and a bit of motivation. Punched just behind Leon Keely, Matt Parton and Kerrin Rattray and just ahead of Eric. Eric got past me on the track run back to the road crossing and the others pulled away slightly. Finished up 9th across the line after being 19th at the start of the final loop but 2 mispunched (Ezy and Matt Parton) and Leon was 17-20E so I was 6th in M21E. I was 2nd fastest (20:53) behind Julian (19:21) for the common final section of the course but I think that is mostly down to the advantage of starting at the back of a long line.
A much better final result than I expected but still a bit disappointed with my effort.
No warm up or down worth mentioning.
Near the back of the field from the start, saw a lot of other people out there but I was never with anyone for more than a control or two. Saw a few small groups briefly near common controls a couple of times which gave me some hope I was not completely out of it but I was still a little shocked when I saw the long line of people ahead of me running down the hill towards the road crossing for the final common loop. Ran hard to get onto the train and then move up the line a little bit but it was hard to get past in the thick bush. I didn't see any point just staying in the line so when everyone went left out of 160 I went right around the fence and over the hill and came into 165 just ahead of the group I had been with. Felt pretty confident heading towards 158 but I misread some rocks lower on the slope and lost my advantage and a bit of motivation. Punched just behind Leon Keely, Matt Parton and Kerrin Rattray and just ahead of Eric. Eric got past me on the track run back to the road crossing and the others pulled away slightly. Finished up 9th across the line after being 19th at the start of the final loop but 2 mispunched (Ezy and Matt Parton) and Leon was 17-20E so I was 6th in M21E. I was 2nd fastest (20:53) behind Julian (19:21) for the common final section of the course but I think that is mostly down to the advantage of starting at the back of a long line.
A much better final result than I expected but still a bit disappointed with my effort.
No warm up or down worth mentioning.
Saturday Mar 21, 2009 #
Orienteering race (NOL) 17:32 [5] *** 3.6 km (4:52 / km) +90m 4:20 / km
spiked:16/20c shoes: Adidas Swoop II
Keithcot Farm Sprint. Started ok, ran fairly conservatively up the hills to the school. Silly little hesitation at the mismapped path at the top of the hill then more silly hesitations and inefficient route to 7 because I doubted that you were really allowed to cross the light green garden beds. Caught by Grant at 9 but got ahead again on route choice to 10 but let him catch up quickly by stupidly going right of a building on the way to 12. Let Grant run away a bit before deciding I should try a bit harder and then he let me catch up with a small mistake on the way to 15 so I was able to stay fairly close to the finish.
A bit surprised to finish as high as 9th although another 3 juniors beat me as well, definitely one of my best NOL sprint results. Happy to be in the main bunch for the chasing start middle distance in the afternoon.
A bit surprised to finish as high as 9th although another 3 juniors beat me as well, definitely one of my best NOL sprint results. Happy to be in the main bunch for the chasing start middle distance in the afternoon.
Running warm up/down 9:30 [2] 1.65 km (5:45 / km)
shoes: Adidas Swoop II
Warm up run to the start as soon as Rachel finished her race.
Warm down jogged one lap of the oval with Rachel.
Warm down jogged one lap of the oval with Rachel.
Orienteering race (NOL) 41:48 [5] *** 6.9 km (6:03 / km) +275m 5:03 / km
spiked:19/23c shoes: Adidas Swoop II
Middle distance at Para Wirra with a chasing start based on the sprint. Started 13 seconds after Matt Parton, 12 after Rob Preston and 3 after Kerrin Rattray with another 9 starting within 22 seconds after me. Basically just chased Kerrin to the start of the butterfly loops although took a slightly different line. Only saw Kerrin and Bryan Keely through the next few and Kerrin was too strong up the hill to 6 so was ou tof sight by the time I got there. Saw Bryan and Eric just behind as I left 6 and then came into the common control at the back of a big group including Grant which had done the other loop first so I just followed back to the start of the loop. Went a bit high on 9 then didn't read description on 11 so was looking on cliff for a while then did read description on 13 but expected it to be next to cliff so hesitated before climbing up into the gully (seemed too high to me). Mostly leading through that section with Bryan close and sometimes Eric. Spotted Rob not far ahead at the end of the loops so tried to push hard across to 16 hoping to catch him but I was buggered by now and struggled up the hill so was about ready to give it up (actually encouraged Bryan to run ahead) when I saw Rob off to my left and slightly behind. Bryan and Kerrin (hadn't seen him since 6, seems he lost time on 13) ran past me on the track next to the dam and were running much faster than me so I tried a different route to 18 which didn't work and allowed Eric to catch up. Kerrin and Bryan were a little right on 20 and left on 21 which allowed me to punch 21 first just ahead of Eric but I was slightly right on 22 which allowed Eric past and then Bryan came past as well. Matt Parton came into 22 from above just ahead having made a mistake but we were never going to get past him in a sprint finish so I ended up 6th across the line and also 6th on time for the afternoon run.
Had a foul taste in my mouth for the last 5 minutes of the sprint and all of this run from the antibiotics for my infected tooth which I was a little worried about.
Had a foul taste in my mouth for the last 5 minutes of the sprint and all of this run from the antibiotics for my infected tooth which I was a little worried about.
Running warm up/down 10:20 [2] 1.55 km (6:40 / km)
shoes: Adidas Swoop II
Short warm up and very short warm down for middle distance race, very similar to sprint warm up/down.
Friday Mar 20, 2009 #
Note
(rest day)
Travelling to Adelaide, no time to run.
Thursday Mar 19, 2009 #
Running hills 1:06:54 [2] 10.47 km (6:23 / km) +250m 5:42 / km
shoes: Adizero Tempo
Started in the dark at 6am, almost running on the spot nodding my head like Paula Radcliffe checking for spiders and rocks with my pissweak headlamp. Sick of that by the time I got to Moola Rd so did the rest of the warm up on Moola Rd and Glenburn Rd to stay away from spiders and rocks. 4.23km 27:22
Did some hill exercises on the South end of Moola Rd, springing the steep bit, driving up the flatter bit and a couple of stride outs down an even flatter bit. 3.0km 22:15
Warm down with a little loop East of Moola Rd to add a bit of distance. starting at 6am so most of it was in the dark. 3.24km 17:17
Running in the dark sucks, can't wait for the end of daylight robbery.
Did some hill exercises on the South end of Moola Rd, springing the steep bit, driving up the flatter bit and a couple of stride outs down an even flatter bit. 3.0km 22:15
Warm down with a little loop East of Moola Rd to add a bit of distance. starting at 6am so most of it was in the dark. 3.24km 17:17
Running in the dark sucks, can't wait for the end of daylight robbery.
Wednesday Mar 18, 2009 #
Running 46:16 [3] 9.1 km (5:05 / km) +100m 4:49 / km
shoes: Adistar Ride
Lap of KP with Ben sans fence jumping. Felt good tonight, even felt good bounding up the stairs after stretching.
3rd round of stronger antibiotics along with drilling out all the pus to relieve the pressure finally seems to have my infected tooth on the improve, maybe that is why I felt better.
3rd round of stronger antibiotics along with drilling out all the pus to relieve the pressure finally seems to have my infected tooth on the improve, maybe that is why I felt better.
Tuesday Mar 17, 2009 #
Running intervals 1:34:39 18.2 km (5:12 / km) +300m 4:48 / km
shoes: Adizero Tempo
Down to O'Connor Rd with Rachel then on through the gauntlet to Kep track on my own followed by 6, 4, 3, 2, 1 min efforts with 2min jog recoveries along the kep track/railway trail.
Warm up 7.65km 45:00 (5:53/km)
6, 4, 3, 2, 1 efforts @ 4:12, 3:46, 3:38, 3:40, 3:24/km 4.19km 16:06
recoveries 4x2min @ 5:40, 5:05, 5:14, 4:50/km 1.57km 8:03
Warm down 4.81km 25:27 (5:18/km)
Felt pretty good running about 4:10/km on the uphill first effort but struggled at 3:40/km on the flatter efforts after that. Think I need to work on my speed a bit, can't really imagine running close to 3:30s for 10k at the moment.
Warm up 7.65km 45:00 (5:53/km)
6, 4, 3, 2, 1 efforts @ 4:12, 3:46, 3:38, 3:40, 3:24/km 4.19km 16:06
recoveries 4x2min @ 5:40, 5:05, 5:14, 4:50/km 1.57km 8:03
Warm down 4.81km 25:27 (5:18/km)
Felt pretty good running about 4:10/km on the uphill first effort but struggled at 3:40/km on the flatter efforts after that. Think I need to work on my speed a bit, can't really imagine running close to 3:30s for 10k at the moment.
Monday Mar 16, 2009 #
Running 45:27 8.7 km (5:13 / km) +100m 4:56 / km
shoes: Adistar Ride
Lap of KP with Ivan after work. Jumped the fences and did the standard loop for the first time since the fire. Feeling quite stiff and sore early on, particularly left quad, so started very slowly but got going a lot quicker in the second half. Saw Ben and Wil running the opposite direction early on.
Tried to look up Ivan's times when he won the Czech champs for 1000m and ran under the old record coming second in the 500m when he was 14 but couldn't find it. He thinks the 1k was about 2:48.
Tried to look up Ivan's times when he won the Czech champs for 1000m and ran under the old record coming second in the 500m when he was 14 but couldn't find it. He thinks the 1k was about 2:48.
Sunday Mar 15, 2009 #
Orienteering 1:03:00 [3] *** 9.2 km (6:51 / km) +300m 5:53 / km
shoes: Adidas Swoop II
Putting out tapes for training at Yetar Spring. Took out 12 minutes of stopped time hanging tapes and double checking the dodgy mapping at the last control. Felt pretty awful early on but started to feel good in the second half. Not great technique training with the lack of flow through the controls due to hanging tapes but didn't have any problems, at least I don't think I did. I thought I had done really well to plan a course that didn't go through any thick stuff but I heard others did find some. Lots of ticks.
Saturday Mar 14, 2009 #
Orienteering race 18:47 *** 4.07 km (4:37 / km)
spiked:22/25c shoes: Nike Free 7.0
Nav Dash at Guildford Grammar. Ok through the first 6 controls but not reading the map well enough to be able to run really hard. Got going a bit faster through the easy legs in the middle but stuffed up in the harder stuff at the West end. A bit sloppy on 14 and 15, started to navigate to 19 from 15 but corrected before losing much, made a bad decision to change my route as I passed Eoin on the way to 18 and got stuck on an unmapped level of the building near 14 losing about 20 seconds then lost another 20 seconds on 19 not seeing the stairs going down because I was only looking up. Went from 20 seconds ahead of Sten at 17 to 20 seconds behind at 19 and then held the gap to the finish to end up 3rd a mile behind Lukas and 6 seconds ahead of Steve. Not my best effort but a fairly typical sprint for me.
Running warm up/down 32:29 5.94 km (5:28 / km)
shoes: Nike Free 7.0
Warm up 4.78km with a few strides and a bit of tempo. Warm down 1.16km jog.
Friday Mar 13, 2009 #
Running 52:59 9.9 km (5:21 / km) +160m 4:57 / km
shoes: Adistar Ride
10k loop staring at 6:17am so first half in the dark. You don't realise how rough the tracks are around here until you try to run them in the dark. Moonlight was good but still couldn't see a thing in the shadows so lots of tripping and stumbling early on, particularly the first km. Felt reasonably good, a bit tired but moving freely. Ran a fairly solid pace in the second half once it got light enough to see. Passed a group of 3 runners near the rehab area.
Thursday Mar 12, 2009 #
Running hills 1:02:01 12.07 km (5:08 / km) +250m 4:39 / km
shoes: Adizero Tempo
Spent about an hour lying in bed trying to talk myself into it before I finally got out there just as it was getting light a bit before 7am. Very slow warm up still thinking about skipping the hills and just doing an easy run but once I got into it I felt ok and even felt pretty good by the end.
Did 3 x 1.5km up the bitumen on Moola Rd from the South end to the top of the hill. Nice hill, 35m climb in the first 350m then only another 30m in the next 1.15km. Tried to work on extending the leg at push off and keeping the hips level rather than going fast up the steep bit then gradually accelerate on the flatter bit.
7:12 (2:11 to 350m),
6:54 (2:09),
6:40 (2:10)
Feeling pretty good on the last one, middle section almost felt downhill.
Recoveries were around 7:30 with a couple of stride outs on the flatter sections.
Feeling good on the warm down.
Did 3 x 1.5km up the bitumen on Moola Rd from the South end to the top of the hill. Nice hill, 35m climb in the first 350m then only another 30m in the next 1.15km. Tried to work on extending the leg at push off and keeping the hips level rather than going fast up the steep bit then gradually accelerate on the flatter bit.
7:12 (2:11 to 350m),
6:54 (2:09),
6:40 (2:10)
Feeling pretty good on the last one, middle section almost felt downhill.
Recoveries were around 7:30 with a couple of stride outs on the flatter sections.
Feeling good on the warm down.
Wednesday Mar 11, 2009 #
Running 52:11 [2] 9.1 km (5:44 / km) +100m 5:26 / km
shoes: Adistar Ride
Slow lap of KP alone. Started out reasonably quick for the first 200m but thought I'd better slow down and then quickly started to feel very stiff (particularly the quads) so kept getting slower.
Tuesday Mar 10, 2009 #
Running 1:21:00 14.8 km (5:28 / km) +250m 5:03 / km
slept:6.1 weight:69.1kg shoes: Adizero Tempo
Easy run out to Martin Rd with Rachel, did a few strides on Martin Rd while Rachel did some stretching then steady run a bit below tempo pace out to Little Possums and back to near Moola Rd where I caught up to Rachel again and jogged home. A bit tired but some promising signs.
Monday Mar 9, 2009 #
Running 57:21 10.9 km (5:16 / km) +120m 4:59 / km
shoes: Adistar Ride
Ivan forgot his shoes so I decided to run from my car out through the cemetery and Mt Claremont to Stephenson Ave, around to CSIRO and home via Brockway, Lemnos, Shenton bushland, bus bridge, cemetery. A bit tired early on but not too bad and nothing sore except around both sides just above the pelvis, I guess from trying to balance myself running in terrain yesterday. Just starting to feel as though the recovery jog had done it's job when a cyclist spoiled everything by going past me at the bottom of the hill on Lemnos. Felt good while trying to make the repass look effortless but started to suffer a bit after turning off into Shenton bushland and never fully recovered.
Sunday Mar 8, 2009 #
Orienteering 1:59:20 *** 18.3 km (6:31 / km) +450m 5:48 / km
shoes: Adidas Swoop II
First run in the bush since Aus champs. Ran some tracks and some in terrain with Rachel for about 40 minutes warming up then out to the start of the exercises. A bit of contouring practice then a mass start race with lucky luke, there were a few other starters but I didn't see anyone else after the first control. Happy with how this went, felt fairly comfortable with the map and had no problems keeping up with Luke until he made a mistake. He seemed to catch up from the first mistake pretty quickly but then made another one a bit too close to the finish so I had a comfortable victory in the end. Did another loop of about half an hour after finishing with a bit of track running.
Running 30:40 [3] 6.3 km (4:52 / km) +80m 4:35 / km
shoes: Adistar Ride
Right achilles was starting to feel a bit hot so I stopped at the car to change shoes and then did the final half hour as a couple of out and backs on the flatter tracks. Felt pretty good to begin with so ran this pretty solidly but started to tire a bit in the last 10 minutes. Early on this loop I was thinking I felt like I could run faster now than I did in the sprint yesterday.
Good confidence building run to finish another record week.
Good confidence building run to finish another record week.
Saturday Mar 7, 2009 #
Running 54:41 [2] 9.9 km (5:31 / km) +160m 5:07 / km
shoes: Adizero Tempo
Almost talked myself out of it this morning but once I got out there I actually felt pretty good and really enjoyed it. Just did the 10k loop very easy with a few drills and short sprints towards the end.
Orienteering race 18:45 [5] ** 4.3 km (4:22 / km)
ahr:163 max:169 shoes: Adizero Tempo
Nav Dash UWA. Wanted to run this hard but felt sluggish (even more so than usual) from start to finish and never felt like I was going very fast. Lucky luke made me feel even slower by giving me a couple of minutes start and passing me half way round. Didn't even keep him in sight long enough to learn anything. Lost a bit of time on the first not wanting to look amongst the group of smokers sitting on the control. Lost more time on 12 trying to work out what was a legal route, think I ran in a circle twice on this leg and never did work it out. Somehow managed to sneak into second at the front of a tight bunch.
Running warm up/down 35:00 [2] 5.9 km (5:56 / km)
ahr:133 max:145 shoes: Adizero Tempo
3.8k warm up around the river and 2.1k warm down going back to check on the routes from 11-12. Still not sure if the direct route was legal.
Friday Mar 6, 2009 #
Running 1:37:34 [2] 16.4 km (5:57 / km) +300m 5:27 / km
shoes: Adistar Ride
I was awake at 5:20 so decided to try to fit in a longer run in the morning rather than trying to run again in the evening. Got out the door into the blackness at 5:30 and headed up the railway trail towards Mundaring using the faint glow of the led headlamp, really must get a better headlamp if I'm going to do this regularly. Followed the kep track down to the powerline and home along the powerline. Light enough to switch the headlamp off once I got onto the powerline at about 6:30am. Saw about a dozen rabbits in about 200m going through the gauntlet. Didn't see many spiders but ran into plenty of webs, fortunately I did see the huge spider at face height in the middle of the track early on the railway trail.
Some slight tenderness around the right achilles and heel at times, mostly uphill.
Some slight tenderness around the right achilles and heel at times, mostly uphill.
Thursday Mar 5, 2009 #
Running tempo 1:12:32 14.4 km (5:02 / km) +200m 4:43 / km
shoes: Adizero Tempo
Railway trail tempo from Darlington to Charles Rd. Pretty dark when I started so tried to use an LED headlamp but it was pretty useless and it was only about 15 minutes before the daylight was brighter than the headlamp, partly because it took me a while to find the headlamp. Thought I was feeling ok and going a reasonable pace on the warm up but I averaged about 5:30/km and it was all downhill. Going back up the hill I deliberately took it a lot easier than last time I did this but it was a bit disappointing to be over 5 minutes for the first km. Got a little better as I went but still ended up almost 4 minutes slower than last time over 6.1km (28:39 vs 24:51). Felt a similar pace to some of last night's run so probably still a bit tired from that, also a bit hungry running before breakfast so maybe a bit low on fuel.
Wednesday Mar 4, 2009 #
Running 1:17:22 15.1 km (5:07 / km) +230m 4:46 / km
shoes: Adistar Ride
Easy run up the South side of KP on my own getting slower and slower until I started to feel comfortable then bumped into Rob Jessop up the top and ran a pretty solid lap with him and a couple of his workmates. Fastest km before meeting Rob 5:25, slowest after joining him 4:56 (with 40m climb).
Tuesday Mar 3, 2009 #
Running intervals 1:11:17 13.0 km (5:29 / km) +150m 5:11 / km
shoes: Adizero Tempo
4x1.05k loop in Strettle Reserve. Feeling a bit flat on the downhills but fairly strong on the uphills. Started thinking I should back off and cruise the last when the 3rd was feeling a bit hard but it was faster than the others so I couldn't break the sequence of getting faster each time. Tried to go a bit faster out of the start on the last and push all the uphills hard. Still feeling a bit flat but surprised how strong I stayed all the way up all the hills and ended up running one of my best times for this loop.
Warm up 5.06k 32:19
4 loops with 270m recovery
4:12, 1:38
4:05, 1:34
4:02, 1:39
3:43
Warm down 2.98k 18:02 including some walking.
Felt good on the warm down.
Warm up 5.06k 32:19
4 loops with 270m recovery
4:12, 1:38
4:05, 1:34
4:02, 1:39
3:43
Warm down 2.98k 18:02 including some walking.
Felt good on the warm down.
Running 30:11 [2] 6.0 km (5:02 / km)
shoes: Nike Free 7.0
Easy half hour on the treadmill at 12km/h in the evening with a half hour break in the middle when Amy woke up. Felt ok, starting to feel eager to speed up by the end.
Monday Mar 2, 2009 #
Running 1:20:44 15.0 km (5:23 / km) +350m 4:49 / km
ahr:131 max:153 slept:6.6 weight:69.3kg shoes: Adistar Ride
Started without any real plan just meandering around the usual trails trying to stay in the shade because I didn't get out the door until about 11:15am. Felt pretty good, no sign of any soreness from the race last night, so ended up doing something vaguely similar to the old 90 minute loop. First 45 minutes or so was pretty easy (ave hr 125) then picked the effort up a bit coming back up out of the valley (ave hr 139). Felt a bit hungry at times but never ran out of energy, only had a mini hot cross bun for breakfast thinking I was about to go for a run but then didn't go for ages.
Sunday Mar 1, 2009 #
Event: Swan Twilight
Running race 18:25 [5] 5.0 km (3:41 / km) +40m 3:32 / km
ahr:167 max:173 shoes: Adizero Tempo
Swan twilight 5k from the WAMC clubrooms over the bridge to East Perth and back. Pretty dismal performance. I could make all sorts of excuses but actually felt reasonably good and thought I ran the best race I could on the day. Just not ready to run a fast 5k right now. Reminds me of the Matilda Bay 10k last year.
Splits from GPS after editing to try to fix up the errors around the bridge
time (hr ave/hr max)
3:33 (159/169)
3:36 (168/169)
3:48 (167/169)
3:39 (170/173)
3:33 (172/173)
0:13 (172/173)
Splits from GPS after editing to try to fix up the errors around the bridge
time (hr ave/hr max)
3:33 (159/169)
3:36 (168/169)
3:48 (167/169)
3:39 (170/173)
3:33 (172/173)
0:13 (172/173)
Running warm up/down 16:54 3.22 km (5:15 / km) +10m 5:10 / km
ahr:134 max:158 shoes: Adizero Tempo
Warm up for Swan twilight 5k. Heart rate seemed very high for the easy part.