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Training Log Archive: Craig

In the 7 days ending Mar 5, 2011:

activity # timemileskm+m
  Running4 2:44:08 19.54(8:24) 31.44(5:13) 294
  Cycling2 2:34:00 42.25(16.5/h) 68.0(26.5/h)
  Orienteering2 1:47:18 8.04(13:21) 12.94(8:18) 301
  Total7 7:05:26 69.83(6:06) 112.38(3:47) 595
  [1-5]7 6:55:26
averages - sleep:6.4 weight:67.6kg

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Saturday Mar 5, 2011 #

2 PM

Running warm up/down 10:44 2.02 km (5:18 / km)
shoes: Adizero Ace

Orienteering race 18:41 [4] *** 3.96 km (4:43 / km) +15m 4:38 / km
shoes: Adizero Ace

Nav Dash at Curtin South. Started conservatively and took a while to get into the map. A couple of less than optimal route choices but not very costly. Caught a few including Andre around 5-7 and was starting to get going a bit better but had to back off quite a bit after 7. Moving pretty slowly for the rest of the course which didn't matter much for the final loop but it would have cost me a lot of time from 7-15.

Running warm up/down 4:34 [1] 0.69 km (6:38 / km) +8m 6:16 / km
shoes: Adizero Ace

Friday Mar 4, 2011 #

7 AM

Running 32:13 [1] 5.0 km (6:27 / km) +80m 5:58 / km
slept:6.5 weight:67.5kg shoes: Nike Free 3.0

Easy 5k loop (7:28, 10:52, 8:43, 5:10). Legs feeling a little bit tired.

Thursday Mar 3, 2011 #

7 AM

Cycling 1:25:00 [2] 38.0 km (26.8 kph)
slept:6.6 weight:67kg

Ride to work. Need to get a more comfortable seat.
5 PM

Cycling 1:09:00 [3] 30.0 km (26.1 kph)

Ride back to the fish and chip shop. Felt a bit stronger tonight and my heart behaved itself too. Wind a lot kinder than last week, even a bit of a tailwind as far as the city.

Wednesday Mar 2, 2011 #

5 PM

Running 1:07:52 13.85 km (4:54 / km) +50m 4:49 / km
shoes: Adizero Boston

Did the progressive tempo session from the running centre so that I could introduce Oscar to the group. Heart was bad before I even started so the pace progressed the wrong way for me. I could keep up ok on the downhill run to UWA but it was a bit of a strain and I had to let them go once we hit the flat. Turned around a bit early and jogged until Oscar came back past. Ran with Oscar for a couple of minutes then dropped back and tried to draft off someone a bit slower for the last km or two to the Narrows. Absolutely stuffed by then so shuffled home with a few walk breaks. Had a bit of a dizzy spell after trying to talk to Oscar for too long too soon after finishing while my heart was still being silly.

Tuesday Mar 1, 2011 #

6 AM

Running 48:45 9.88 km (4:56 / km) +156m 4:34 / km
slept:6.2 weight:68.3kg shoes: Nike Lunar Glide

Progressive tempo around 10k loop. Not feeling great but not too bad, only had to back off due to heart about 4 times and only briefly.
Lots of big trees down, erosion and muddy sections but only a couple of puddles. Power at our house went off at 5pm Monday and came back about 1am Wednesday.

Sunday Feb 27, 2011 #

7 AM

Orienteering 1:28:37 ** 8.98 km (9:52 / km) +286m 8:31 / km
shoes: Adidas Swoop Blue

Same as yesterday but with Oscar this time. Expected Oscar to make me suffer on the easy sections but he took it pretty easy on me and there were a lot of stops and slow sections while discussing things. Much cooler morning so felt about the same as yesterday despite the later start.

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