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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Tennis2 2:15:0013.5
  Cycling2 1:49:40 19.21(10.5/h) 30.91(16.9/h) 32923.7
  Running3 1:33:50 11.13(8:26) 17.92(5:14) 17629.0
  Gym1 40:0014.0
  Total8 6:18:30 30.34 48.83 50580.2
  [1-5]8 6:17:25
averages - weight:74.2kg
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FrSaSuMoTuWeTh

Thursday Nov 15 #

6 AM

Gym 40:00 [3]
weight:74.3kg

Pump, with a little warm up on the spin bike.

Wednesday Nov 14 #

6 AM

Running 29:44 intensity: (2:29 @1) + (6:32 @2) + (20:06 @3) + (37 @4) 5.74 km (5:11 / km) +58m 4:56 / km
ahr:132 max:146 weight:74kg shoes: Brooks Glycerin grey/blue

Short run in KP before work. Started with Rachel but she turned off after about 1km so I increased the pace a bit from there. Achilles was a bit sore most of the way but never got really bad. Legs definitely not feeling as good as Monday. I used to think I would never let my weight get over 70kg but now I think I should crack 75kg by the end of the year.
6 PM

Tennis 1:00:00 [1]

Had a bit of a warm up hit with Liam, then just serving while he had his private lesson. Matt couldn't resist also giving me a few tips again.

Tuesday Nov 13 #

5 PM

Cycling 55:28 intensity: (39 @0) + (18:40 @1) + (15:03 @2) + (16:48 @3) + (4:06 @4) + (12 @5) 16.1 km (17.4 kph) +223m
ahr:121 max:172

I didn't think my Achilles was up to running again but my bike is a cyclocross bike and I figured riding uphill on rough grass would be almost as hard as running so I might as well join in Rachel's broadwalk reps on the bike. Went up Forrest drive on the road first to warm up and went hard up the steep bit to try to keep the speed consistent all the way. Time seemed to go a lot faster than it does riding around the roads by myself. Stopped to talk to Laurens for a while on the way back. He is training for a trail marathon in Queenstown.

Monday Nov 12 #

5 PM

Running 32:15 intensity: (1:38 @1) + (7:10 @2) + (14:42 @3) + (8:40 @4) + (5 @5) 6.34 km (5:05 / km) +66m 4:50 / km
ahr:137 max:162 shoes: Brooks Glycerin grey/blue

Short run in KP after work. Thought I might try to show fletch how a slow shuffle is done but I felt quite good so I went reasonably fast (by my standards) from the start and then put in a pretty hard effort up the hill on the sand tracks. Got a bit sore when I slowed down but it eased off again after a while.

Sunday Nov 11 #

8 AM

Cycling 54:12 intensity: (7 @0) + (27:18 @1) + (9:43 @2) + (16:50 @3) + (14 @4) 14.81 km (16.4 kph) +106m
ahr:113 max:154

To Allen Park and Barack with Liam to watch Amy's pennants.

Saturday Nov 10 #

11 AM

Tennis 1:15:00 [1]

Tennis lesson from Liam. Made some progress on my serve and forehand. Tried to work on my backhand but not convinced I made any progress there.

Friday Nov 9 #

5 PM

Running 31:51 intensity: (19 @0) + (2:45 @1) + (9:09 @2) + (19:38 @3) 5.83 km (5:28 / km) +52m 5:14 / km
ahr:127 max:142 shoes: Brooks Glycerin grey/blue

Short loop in KP after work. Pain mostly around the outside of the ankle.

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Injuries

R Lower LegAchilles Tendonitis193+days
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Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Orienteering
3000km
actual:1739.2km57%
projected:1989.9km66%

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