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Training Log Archive: Craig

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running5 3:26:58 23.01(9:00) 37.03(5:35) 395
  Tennis1 1:10:00
  Orienteering1 1:00:01 5.49(10:55) 8.84(6:47) 211
  Gym1 45:00
  Total7 6:21:59 28.5 45.87 605

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Sunday Sep 10 #

10 AM

Running warm up/down 7:03 intensity: (54 @2) + (6:09 @3) 1.0 km (7:01 / km) +17m 6:28 / km
ahr:134 max:143 shoes: X-Talon 212 Black

Run to the start plus a little extra.
Planned to do a warm down as well but I decided to eat cake instead. Was worried it would all be gone if I did a warm down first.

Orienteering race 1:00:01 intensity: (24 @1) + (57 @2) + (15:48 @3) + (42:52 @4) 8.84 km (6:47 / km) +211m 6:04 / km
ahr:147 max:159 shoes: X-Talon 212 Black

H2 at Malmalling (no H1). Quite a tough course with lots of controls. Lost a few seconds on 3 where I failed to identify which boulder was in the centre of the circle and went to the larger boulder to the SE first. Don't remember any other real mistakes but there were certainly times when I could have been more efficient. Didn't really push it today, just cruising at long distance pace.
5 PM

Tennis 1:10:00 [1]

Tennis with Liam. Had to wait a while to get on with all courts in use at both OPTC and Rokeby Rd. Tried to spend most of the time just feeding Liam balls to avoid hurting my heel/ankle but did end up doing a bit of running.

Saturday Sep 9 #

6 AM

Running 1:00:08 intensity: (1:32 @1) + (32:21 @2) + (26:15 @3) 11.19 km (5:22 / km) +115m 5:07 / km
ahr:127 max:141 shoes: Brooks Glycerin 14

Easy lap around the outside of KP. Feeling pretty well recovered now.

Friday Sep 8 #

6 AM

Running 54:10 intensity: (1:13 @1) + (9:45 @2) + (42:40 @3) + (32 @4) 10.22 km (5:18 / km) +108m 5:02 / km
ahr:133 max:146 shoes: Brooks Glycerin 14

Easy run around KP. Feeling much closer to normal today so ran a bit longer and faster. Still a little tight in the calves and the usual tired and sore bits from pump yesterday.

Thursday Sep 7 #

6 AM

Gym 45:00 [3]

Pump with CC.

Wednesday Sep 6 #

4 PM

Running 35:53 intensity: (5:13 @1) + (25:24 @2) + (5:16 @3) 6.18 km (5:48 / km) +69m 5:30 / km
ahr:123 max:136 shoes: Brooks Glycerin 14

Short jog around KP after work. Training plan said 80 minutes but that would have been stupid.

Tuesday Sep 5 #

6 AM

Running 49:44 intensity: (10:38 @1) + (38:55 @2) + (11 @3) 8.44 km (5:54 / km) +86m 5:37 / km
ahr:119 max:134 shoes: Brooks Glycerin 14

Gentle shuffle around KP. Calves a bit tight but not bad enough to actually bother me while shuffling around very slowly. No other soreness.

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