Attackpoint - performance and training tools for orienteering athletes

Training Log: Craig

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling	4	3:47:05	53.31		85.8		429	58.2
Running	3	1:38:02	10.92	(8:59)	17.57	(5:35)	90	32.6
Gym	1	15:33						1.9
Total	7	5:40:40	64.23		103.36		519	92.7

2:20

0:00

Thursday Jun 1 #

8 AM

Running 27:16 5.02 km (5:26 / km) +58m 5:08 / km
ahr:132 max:142 shoes: NB More V3

Run to work straight after morning isometrics. Started at 1/10, ramped up to 3-4/10 briefly 5-10 minutes in and then settled back to 1-2/10 for the rest. Felt as though it was probably a little aggravated from calf raises and skipping last night. Felt reasonably good once it settled down so ended up running a bit faster than I had expected to but still felt pretty easy.

Wednesday May 31 #

7 PM

Cycling 40:00
ahr:124 max:151

6x2:30 threshold efforts with 1:30 recovery on the gym bike. Started at just over 200W on the first effort and built up to a bit over 250W by the end.

Gym 15:33
ahr:105 max:131

Calf raises followed by 2x45 seconds of skipping.

Tuesday May 30 #

8 PM

Running 44:31 7.51 km (5:56 / km) +23m 5:50 / km
ahr:129 max:153 shoes: NB More V3

Night run down to the river and back with Rachel and Matt. Did isometrics before and Achilles was good for the first half an hour, 0-1/10. Got a bit worse towards the end but still pretty good considering it was a step up in distance. Feeling as though I would be more comfortable going faster for most of it.

Sunday May 28 #

1 PM

Cycling 2:20:02 66.17 km (28.4 kph) +199m
ahr:127 max:144

Freeway South, Roe Hwy, Tonkin Hwy loop. Started out thinking I would go for a longer easier ride today but I ended up pushing the pace a bit heading south on the Freeway path. Kept expecting the next footbridge to be the one I had to cross on until I reached canning bridge and realised they must have opened the path again. Pushed the pace more on Roe Hwy and decided to keep working to 40km and then cruise the rest. Felt a lot better than I have at that stage on previous rides this way so quite enjoyed the rest of the ride.

Saturday May 27 #

8 AM

Running 26:15 5.04 km (5:12 / km) +9m 5:10 / km
ahr:149 max:168 shoes: NB More V3

Perry Lakes Parkrun.
Started out with Amy trying to get her to start out conservatively but she ignored me and kept overtaking people. Shortly after I caught up she was wanting to walk so I let her do her own thing and ran ahead but kept it easy.