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Training Log: Craig

In the last 7 days:

activity # timemileskm+m
  Running5 4:20:43 30.62(8:31) 49.27(5:17) 430
  Tennis1 1:30:00
  Orienteering1 33:15 3.49(9:31) 5.62(5:55) 133
  Total6 6:23:58 34.11 54.9 563
averages - weight:70kg
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FrSaSuMoTuWeTh

Wednesday Aug 23 #

7 AM

Running 42:05 [2] 7.99 km (5:16 / km) +68m 5:03 / km
shoes: Brooks Glycerin 14

Drove car over for service and ran around Shenton bushland while waiting for them to open. Heel sore from tennis last night but improved throughout the run.

Tuesday Aug 22 #

6 AM

Running tempo 44:19 intensity: (5:00 @2) + (15:00 @3) + (20:00 @4) + (4:19 @5) 10.05 km (4:25 / km) +11m 4:23 / km
shoes: Brooks Glycerin 14

Couldn't decide what to do today, because of a change of plans for later in the week, so just set out with Rachel. By the time I got to KP I had decided to head around the river and then as I warmed up a bit I decided to make it a progressive run and try to do each km faster than the previous one. Sped up a bit too much in the 4th km, when I first hit the river, so had to make the second half pretty fast. I didn't think I would be able to keep getting faster back through UWA and KP but I felt pretty good right to the end. Didn't actually have any km splits going on the watch so I was a bit surprised to find that I did actually succeed.
7 PM

Tennis 1:30:00 [1]

Mixed drills.

Sunday Aug 20 #

9 AM

Running warm up/down 19:53 [2] 3.54 km (5:37 / km) +30m 5:23 / km
shoes: Saucony Triumph ISO 2 Blue

Orienteering race 33:15 [4] 5.62 km (5:55 / km) +133m 5:17 / km
shoes: X-Talon 212 Black

Middle distance SOL at Yetar Spring, H1 5.1km 150m climb.
Ok run, no real mistakes, just a few little hesitations and didn't feel as though I really had a good flow going at any stage. Looking at Rachel's H2 course now I kind of wish I had done that instead as it looks a bit more interesting. Would have been good to do both actually as there was very little in common.

Running warm up/down 12:10 [2] 2.07 km (5:53 / km) +11m 5:44 / km
shoes: Saucony Triumph ISO 2 Blue

Saturday Aug 19 #

8 AM

Running long 1:24:01 [2] 15.35 km (5:28 / km) +199m 5:08 / km
shoes: Brooks Glycerin 14

Easy run around KP, mostly on sand tracks. Felt pretty good through the first half, then a little tired but still not bad through the second half. Stopped for way too long (18 minutes) to chat to Deb Dowson when I bumped into her up near Fraser's.

Friday Aug 18 #

6 AM

Running 58:15 [2] 10.28 km (5:40 / km) +111m 5:23 / km
weight:70kg shoes: Saucony Triumph ISO 2 Blue

Easy run around KP, mostly soft surfaces. Wasn't feeling eager to get out there but when I finally did it was actually really nice and I felt pretty good. Feels like a long time since I last ran on a clear still morning like this. I wonder how much easier Wednesday's session would have felt in these conditions.

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