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Training Log Archive: Craig

In the 11 days ending Oct 5, 2020:

activity # timemileskm+mload
  Orienteering4 2:00:26 13.62(8:50) 21.93(5:30) 17156.7
  Tennis2 2:00:0033.0
  Running5 1:09:39 7.46(9:20) 12.0(5:48) 4221.2
  Total7 5:10:05 21.08 33.93 213110.9
  [1-5]7 5:10:01

» now

Sunday Oct 4, 2020 #

9 AM

Running warm up/down 5:40 intensity: (2:18 @1) + (3:13 @2) + (9 @3) 0.93 km (6:04 / km) +5m 5:55 / km
ahr:118 max:137 shoes: Solar Glide Blue and White

Minimal warm up, mostly talking to Liam about French open predictions.

Orienteering race 15:10 intensity: (2 @0) + (33 @1) + (2:48 @2) + (1:11 @3) + (10:36 @4) 2.95 km (5:08 / km)
ahr:142 max:158 shoes: Solar Glide Blue and White

Leg 1 of the relays at UWA. Saw Sten ahead on a similar variation briefly around 4 or 5, otherwise on my own until I passed Nick at the last control. Didn't do too much wrong but was a little put off by the garden filled rough open South of the one on the lake so left via the (locked) gate rather than going back through it.

Orienteering race 14:00 intensity: (16 @1) + (7 @2) + (53 @3) + (12:41 @4) + (3 @5) 2.79 km (5:01 / km)
ahr:150 max:161 shoes: Solar Glide Blue and White

Third leg of UWA relays. All went pretty smoothly. Had a couple of little wobbles mid leg when I lost track of where I was up to but would only have cost a second or two each time.
Liam went ok I think. We were third over the line behind Ricky & Hadrien and Sten & Andries but Ricky punched a wrong control and Andries forgot to clear between runs so I think we ended up winning officially. BO ended up with the Rutty Rock anyway.

Saturday Oct 3, 2020 #

11 AM

Tennis 1:00:00 [3]

Hit with Liam at OTPC. Thought we might join in with Saturday singles but there were only two others there, already in the middle of a match, so we just hit together. Did a bit extra at the end when Liam tried to convince me to hit the ball harder. It actually went pretty well but it was harder work and no matter how hard I try I still can't hit it anywhere near as hard as Liam.

Wednesday Sep 30, 2020 #

7 AM

Running 28:44 intensity: (20 @1) + (18:21 @2) + (1:11 @3) + (8 @4) + (8:44 @5) 5.09 km (5:39 / km) +19m 5:33 / km
ahr:138 max:173 shoes: Brooks Glycerin 15 Black

Easy 5k loop. Ankles very stiff and sore.
8 PM

Tennis 1:00:00 [2]

Pennants training. Two sets of doubles with Dave, one against Luke and Mark and one against Luke and other Dave. Found out Luke is running the same leg of the Margaret River Ultra as Rachel.

Monday Sep 28, 2020 #

9 AM

Running warm up/down 10:42 intensity: (2 @0) + (36 @1) + (7:36 @2) + (2:16 @3) + (12 @4) 1.76 km (6:04 / km) +10m 5:54 / km
ahr:125 max:155 shoes: Salomon Speedcross 4

Run to the start with Liam.

Orienteering race 34:28 intensity: (22 @1) + (59 @2) + (1:11 @3) + (31:54 @4) + (2 @5) 6.16 km (5:36 / km) +79m 5:15 / km
ahr:150 max:162 shoes: Salomon Speedcross 4

Dryandra H3.
Feeling more motivated to try to push the pace around a shorter course today than I would have been dropping back to cruising pace on one of the longer courses. Perhaps pushing the pace a little too much on the first couple as I overran them slightly with things coming up much faster than I was expecting. Pretty smooth for the rest with just a little wobble on 9 and enjoying feeling fast in the very flat and open terrain. Happy to just dip under 6 min/km today after being just over yesterday. Must be quite a while since I last did that.

Running warm up/down 3:21 intensity: (32 @1) + (2:14 @2) + (35 @3) 0.52 km (6:30 / km)
ahr:122 max:133 shoes: Salomon Speedcross 4

Started to do a warm down before deciding to try to get photos of the others finishing. Got to the finish just in time to see Liam stack it but not in time to have the camera ready to capture it.

Sunday Sep 27, 2020 #

9 AM

Running 11:02 intensity: (40 @1) + (8:17 @2) + (1:42 @3) + (17 @4) + (6 @5) 1.85 km (5:58 / km) +9m 5:50 / km
ahr:125 max:176

Orienteering race 34:31 intensity: (20 @1) + (27 @2) + (3:56 @3) + (29:38 @4) + (10 @5) 5.97 km (5:47 / km) +80m 5:25 / km
ahr:150 max:166 shoes: Salomon Speedcross 4

WA Middle Champs at Foxes Lair.
Only ran here once before about 30 years ago and I remembered it as being my favourite map at the time so I was disappointed to miss it last year due to Liam's tennis. I was expecting it to be pretty fast and not too technical so feeling a bit of pressure to push the pace. First control was easy but 2 & 3 were probably the hardest on the course and I felt a little out of control on them, not recognising things as early as I would have liked so having to take a bit of extra time to get it right. At least I did take the extra time and got through them reasonably cleanly. Next few were simpler so I tried to push the pace and was still feeling a little rushed, even losing track of where I was up to on tracks at times. Made a small mistake on 8 looking on the smaller lower rocks on the edge of the circle because the rock it was on was bigger than I was expecting. Just didn't read the map properly. Biggest time loss was on 12 where I tried to follow the small track too much and then tripped on some barbed wire, falling into a larger pile of barbed wire and taking a while to extract myself. Got a nice big scratch across my lower calf from the wire that tripped me. The test was all smooth apart from a momentary lapse on the way to 17 where I left a track one junction too early that probably only cost a second or two.
Finished feeling quite confident of getting the win, which I did, so was quite impressed that tRicky was less than two minutes behind.

Saturday Sep 26, 2020 #

2 PM

Running warm up/down 10:10 intensity: (23 @1) + (6:38 @2) + (3:09 @3) 1.85 km (5:30 / km)
ahr:126 max:144 shoes: Salomon Speedcross 4

Warm up laps of the oval.

Orienteering race 22:17 intensity: (24 @1) + (14 @2) + (2:27 @3) + (19:12 @4) 4.06 km (5:29 / km) +12m 5:25 / km
ahr:150 max:159 shoes: Salomon Speedcross 4

Narrogin SHS sprint. I didn't really want to push this hard with the middle champs tomorrow but I really only have one pace once I pick up a map. Well off the pace through the buildings early in the course and lost a little time on 5 when I realised the bare ground I was about to cross was mapped as garden bed and then took a little while to work out which similar bit of bare ground I was allowed to cross. Stuck to the tracks as much as possible for the rest of the course through the bush section so didn't expect to make up much time but somehow everyone else managed to screw up just enough to leave me in front at the finish. Had one more little time loss on the way to 15 when I punched an extra control on the mound at the start of the small track leading to 15 and was momentarily confused by the number not matching. I knew where I was, just forgot that I was only looking for the mound to help find the track and not expecting a control there. Another minor incident on the way to 24 losing out to a small Brownlie at the last second in a game of chicken going through a gate in opposite directions.

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