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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Gym2 2:15:0047.3
  Running2 1:42:24 9.96(10:17) 16.02(6:23) 11944.3
  Total3 3:57:24 9.96 16.02 11991.6
  [1-5]3 3:57:13
averages - weight:72.8kg
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Tuesday Sep 18 #

5 PM

Running intervals 1:05:29 intensity: (11 @0) + (9:24 @1) + (10:48 @2) + (8:58 @3) + (15:45 @4) + (20:23 @5) 10.19 km (6:26 / km) +43m 6:18 / km
ahr:142 max:176 shoes: Brooks Glycerin grey/blue

Decided not to do intervals this week but didn't have anything better to do so thought I might as well go over and do the warm up. Somehow ended up doing the whole session so now I'm crippled again. 3x1k + 6x1min. Jogged the last few efforts when it was starting to hurt too much.

Sunday Sep 16 #

3 PM

Running 36:55 intensity: (6:50 @1) + (7:27 @2) + (10:45 @3) + (11:53 @4) 5.83 km (6:20 / km) +77m 5:56 / km
ahr:132 max:154 shoes: Brooks Glycerin grey/blue

Liam lost his semi so we got home early enough that I felt I had to attempt some training. Couldn't face cycling so tried a bit of a run in KP after dropping my towel and drink bottle off at the gym. Achilles wasn't too bad early but got pretty sore at about 17 minutes. Kept going for another 10 minutes but it wasn't getting better so I walked/jogged the rest of the way back to the gym.

Gym 1:30:00 [3]

Finished my run at the gym and did some weights and half an hour on the elliptical. Bench press 5x5 @ 40kg, squats 5x5 @ 70kg plus a bunch of other random stuff that I can't remember.
On the elliptical did 10 min pretty easy then increased the resistance every minute until I got to the maximum.

Thursday Sep 13 #

6 AM

Gym 45:00 [3]
weight:72.8kg

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Injuries

R Lower LegAchilles Tendonitis136+days
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Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Orienteering
3000km
actual:1499.4km49%
projected:2096.9km69%

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