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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Running5 3:16:33 20.91(9:24) 33.65(5:51) 35159.5
  Orienteering1 24:28 3.23(7:34) 5.2(4:42) 359.0
  Total5 3:41:01 24.14(9:09) 38.85(5:41) 38668.5
  [1-5]5 3:40:44
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Sunday Mar 7 #

Note

Biggest week of running since September last year.
7 AM

Running 1:17:52 intensity: (7 @0) + (1:39 @1) + (36:56 @2) + (36:43 @3) + (2:27 @4) 13.05 km (5:58 / km) +255m 5:26 / km
ahr:130 max:150 shoes: Brooks Glycerin 16 Grey

WAMC John Forrest cross country with Matt.
Based on our Tuesday night runs and the extra Hills on this course I thought we would probably be looking at close to 90 minutes for this if we survived at all. After a couple of early stops for Matt to get a stone out of his sock we settled into a pace that I thought was only a little too fast. When we started to head uphill I thought we would need to back off a bit but Matt started passing people and gapping me a bit instead. I kept expecting him to pay for that later but we continued to pass more people than were passing us all the way to the finish and we ended up only a couple of minutes behind what Rachel ran a couple of years ago.
My left heel/ankle was a bit sore early but that gradually improved and by the end I wasn't really noticing anything hurting. I carried Rachel's water bottle belt with two small bottles, mostly in case Matt needed some. One of the bottles fell out on a downhill around half way so I had a drink before putting it back in. I was going to offer Matt a drink from the other bottle but it was missing so must have fallen out earlier without me noticing.

Saturday Mar 6 #

5 PM

Running 31:18 intensity: (37 @1) + (9:31 @2) + (4:25 @3) + (6:29 @4) + (10:16 @5) 5.05 km (6:12 / km) +20m 6:04 / km
ahr:143 max:171 shoes: Saucony Ride

Easy run in KP with Rachel. Sore the whole way, doesn't bode well for JFXC tomorrow.

Friday Mar 5 #

5 PM

Orienteering 24:28 intensity: (10 @0) + (34 @1) + (4:06 @2) + (11:46 @3) + (7:40 @4) + (12 @5) 5.2 km (4:42 / km) +35m 4:33 / km
ahr:138 max:165 shoes: Brooks Glycerin 16 Grey

Route choice training in KP organised by Andries. Felt pretty awful early on, I don't think the walk over with Amy was enough warm up. Gradually picked the pace up as it seemed to hurt less the faster I went. Caught up to Ceri and Veronika near the end so had to push quite hard for the last few minutes.
I had been thinking it would be interesting to run the same course again choosing the alternate routes to see how they compared but that would have been way too hard.

Running 12:15 intensity: (45 @1) + (5:46 @2) + (5:44 @3) 2.15 km (5:42 / km) +33m 5:18 / km
ahr:127 max:139 shoes: Brooks Glycerin 16 Grey

Collecting some of the tapes. Feeling less sore doing this.

Thursday Mar 4 #

5 PM

Running intervals 49:38 intensity: (20:39 @1) + (16:18 @2) + (12:33 @3) + (8 @4) 8.11 km (6:07 / km)
ahr:118 max:157 shoes: Solar Glide Black and Orange

First Thursday night intervals session with Matt from Reabold while Liam had his tennis lesson. Rachel finished work a bit earlier than expected so she joined us too. Perry Lakes ovals looked a bit busy with hockey training starting so we continued or warm up over to McGillivray. That was even busier but we weren't going any further so we went around the football oval that looked least likely to cause disruptions. We did have some little athletics groups move over and start throwing javelins and discus near us in the middle but none of them hit us.
Session was the first one from Liam's tennis fitness program, 10min of 30s easy/30s hard/30s walk, 3 min walk, 10min of 30s easy/30s hard.

Wednesday Mar 3 #

6 PM

Running 25:30 intensity: (33 @1) + (2:36 @2) + (19:32 @3) + (2:38 @4) + (11 @5) 5.28 km (4:50 / km) +43m 4:38 / km
ahr:138 max:172 shoes: Brooks Glycerin 16 Grey

Timed this well to catch all of the heaviest train of the day. Spotting a bit as I started and finished with about 20 minutes of steady heavy rain through the middle. Felt very unfit, laboured breathing and heavy legs the whole way.

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