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Training Log Archive: Craig

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Running5 3:13:53 23.4(8:17) 37.66(5:09) 213
  Orienteering2 2:08:26 11.09(11:35) 17.85(7:12) 626
  Tennis1 1:30:00
  Gym1 50:00
  Total8 7:42:19 34.49 55.51 839

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Sunday Aug 27, 2017 #

9 AM

Running warm up/down 7:36 [2] 1.37 km (5:32 / km) +10m 5:20 / km
shoes: Inov-8 X-Talon 212 b

Orienteering race 55:43 [4] 7.93 km (7:02 / km) +281m 5:58 / km
shoes: Inov-8 X-Talon 212 b

H1 at Lover's Lane, 6.6km 370m climb.
Had an ok run but it was a very easy course, more like a long M course than a H1. Lost about 3 minutes at 11 which was in the wrong place and another 40 seconds or so going back to 12 because I wasn't certain I had remembered to punch before having a drink. Also a bit wayward on the second last because I had misread the map slightly, thinking the bank was on the other side of the creek and was distracted by seeing others milling about at another bank upstream (the misplaced number 9 on the H2). Feeling a bit battered and bruised by the end with all the rocky ground and prickly vegetation.

Saturday Aug 26, 2017 #

6 AM

Running 43:56 [2] 7.68 km (5:43 / km) +81m 5:26 / km
shoes: Brooks Glycerin 14 Blue

Easy run around KP. Still feeling a bit of a wreck at the start but significantly better by the end.

Friday Aug 25, 2017 #

4 PM

Running 55:57 [2] 10.56 km (5:18 / km) +43m 5:11 / km
shoes: Brooks Glycerin 14 Blue

Easy lap of Herdsman from squash. Got to squash a little earlier today so I was thinking about extending the run a bit to make use of the extra time but my legs were so stiff that it felt as though doing extra was just likely to lead to injury. I thought the tracks near the lake might have dried out a bit but I think the last time I ran around here must have been before they got properly wet.

Thursday Aug 24, 2017 #

6 AM

Gym 50:00 [2]

Pump with CC. Stuck to the warm up weight for everything except bench press to save the legs a bit for test running at Jumbuck Hill.
11 AM

Orienteering 36:21 [4] 4.96 km (7:19 / km) +167m 6:16 / km
shoes: Inov-8 X-Talon 212 b

Test running middle distance champs course 1 at Jumbuck Hill. Generally seemed slower going than I had thought it would be. Nothing really unpleasant or difficult to get through, just hard to go fast. I had hoped it would be closer to 30 minutes but I took longer than this last year and I am eligible to run course 2 now so I don't think I can be bothered trying to shorten it. I'm sure Henry could do under 30 if he was here.

Orienteering 36:22 [3] 4.96 km (7:20 / km) +178m 6:13 / km

Wednesday Aug 23, 2017 #

7 AM

Running 42:05 [2] 7.99 km (5:16 / km) +68m 5:03 / km
shoes: Brooks Glycerin 14 Blue

Drove car over for service and ran around Shenton bushland while waiting for them to open. Heel sore from tennis last night but improved throughout the run.

Tuesday Aug 22, 2017 #

6 AM

Running tempo 44:19 intensity: (5:00 @2) + (15:00 @3) + (20:00 @4) + (4:19 @5) 10.05 km (4:25 / km) +11m 4:23 / km
shoes: Brooks Glycerin 14 Blue

Couldn't decide what to do today, because of a change of plans for later in the week, so just set out with Rachel. By the time I got to KP I had decided to head around the river and then as I warmed up a bit I decided to make it a progressive run and try to do each km faster than the previous one. Sped up a bit too much in the 4th km, when I first hit the river, so had to make the second half pretty fast. I didn't think I would be able to keep getting faster back through UWA and KP but I felt pretty good right to the end. Didn't actually have any km splits going on the watch so I was a bit surprised to find that I did actually succeed.
7 PM

Tennis 1:30:00 [1]

Mixed drills.

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