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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Apr 25, 2009:

activity # timemileskm+mload
  Running7 5:51:19 45.4(7:44) 73.07(4:48) 1000132.0
  Orienteering1 15:55 2.37(6:42) 3.82(4:10) 6014.3
  Total7 6:07:14 47.78(7:41) 76.89(4:47) 1060146.3
averages - sleep:6.8 weight:70.1kg

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Saturday Apr 25, 2009 #

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Adizero Tempo

Many laps of the oval to warm up. First half was with Steve so faster than I would usually warm up then I ran an extra lap or two so I wouldn't start right after him. Then I ran a few more laps because the queue was getting a bit long. Ran a few more laps before deciding I'd better join the queue before it got any longer. I think I ran a warm down lap, can't really remember.

Orienteering race 15:55 [5] *** 3.82 km (4:10 / km) +60m 3:52 / km
shoes: Adizero Tempo

NavDash Hale. Another narrow victory through consistency. Not feeling as strong as I had been during the week but had a fairly clean run. Small misses on 1 and 16 and a poor route on 13. Thought 7 might have been South of the fence but remembered the preview saying we stayed inside the perimeter fence so assumed it must be North. Luckily for me Oscar hadn't read the preview so he tried to go South and handed me the win. I'm glad I have my excuse organised already for the State Champs at Oscar's school.

Friday Apr 24, 2009 #

Running 38:14 intensity: (27:14 @2) + (10:00 @3) + (1:00 @5) 7.35 km (5:12 / km) +120m 4:49 / km
shoes: Nike Free 7.0

Easy rehab loop with a couple of sprints on the way home. Felt pretty quick on the sprints, particularly the second where I went past a dog walker so had to show off and then try to outrun the dog.

Thursday Apr 23, 2009 #

Running tempo 59:50 [4] 13.7 km (4:22 / km) +250m 4:00 / km
shoes: Adizero Tempo

Little possums via Martin Rd and back via the tip at a solid tempo. A bit tight in the calves and quads. Felt pretty good at times on the flatter sections but not so strong on the steeper climbs and not very smooth on the steeper descents.

Wednesday Apr 22, 2009 #

Running 46:56 [2] 8.7 km (5:24 / km) +100m 5:06 / km
shoes: Adistar Ride

Usual lap of KP with Ben. Fairly slow tonight as Ben was a bit stiff from the golf course handicap last night. I felt ok, had to keep looking over my shoulder to talk to Ben.

Tuesday Apr 21, 2009 #

Running hills 1:00:03 intensity: (48:52 @2) + (11:11 @5) 11.4 km (5:16 / km) +170m 4:54 / km
shoes: Adizero Tempo

3x1k gentle hills (~30m climb) on Moola Rd with jog back recovery + loop waiting for Rachel. Very easy warm up including measuring 1k course 4.6km 27min.
3x1k with 30m climb
3:51 (6:39 1.18k)
3:45 (7:01 1.25k)
Walk a bit then jog home 1.4k 8:12
Felt good but calves a little sore.
Really need to learn how to control my training so that I feel good when it counts instead of a week later.

Monday Apr 20, 2009 #

Running 42:43 [3] 8.7 km (4:55 / km) +100m 4:39 / km
slept:6.8 weight:70.1kg shoes: Adistar Ride

Usual lap of KP with Ivan. A bit stiff and sore in places. Had patches of feeling sick and out of breath mixed with patches of feeling really strong so the pace was very uneven.

Sunday Apr 19, 2009 #

Running tempo 1:18:33 [4] 18.22 km (4:19 / km) +260m 4:01 / km
shoes: Adizero Tempo

Through the gauntlet out to Kep track, through Mundaring to Charles Rd on railway trail then home via fenceline track. Supposed to be a 90 minute run but I went a bit too fast. Intended to start easy then pick the pace up a bit once I warmed up if I felt ok but I felt quite good early so the pace was quite quick from the start. Pushed the last km a bit but was getting a bit tired by then so only managed 3:15.

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