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Training Log Archive: Craig

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Running6 5:59:10 39.09(9:11) 62.91(5:43) 38585.5
  Tennis4 3:30:0021.0
  Orienteering1 13:38 0.43(31:40) 0.69(19:40) 31.4
  Total11 9:42:48 39.52 63.6 388107.9
  [1-5]11 9:42:03

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MoTuWeThFrSaSu

Sunday Jan 28 #

6 AM

Running tempo 1:10:02 intensity: (9 @0) + (7:20 @1) + (8:12 @2) + (29:20 @3) + (25:01 @4) 14.9 km (4:42 / km) +4m 4:42 / km
ahr:137 max:153 shoes: Brooks Glycerin 14 Black

5x8 min tempo with 1 min jog recovery along the beachfront. Warm up loop to the east to check out the markets then 3 efforts to the west and 2 back. Started out pretty comfortable but pushed the third effort a bit harder due to a few little hills and an overtake and then kept the effort similar on the last couple.

Saturday Jan 27 #

6 AM

Running 56:08 intensity: (8 @0) + (9:36 @1) + (39:12 @2) + (7:12 @3) 10.63 km (5:17 / km) +4m 5:16 / km
ahr:123 max:132 shoes: Brooks Glycerin 14 Black

Easy run out to the east and back along the beach. Basically ran the Parkrun course plus there and back.

Thursday Jan 25 #

6 AM

Running long 1:30:19 intensity: (42:40 @1) + (24:17 @2) + (1:14 @3) + (15:55 @4) + (6:13 @5) 13.64 km (6:37 / km) +189m 6:12 / km
ahr:122 max:169 shoes: Brooks Glycerin 14 Black

Long slow run with Rachel in Margaret River. Down the rail trail to Carters Rd, then crossed back over the road to follow the river downstream for a bit. Did a lap of the BMX track at the end to push it over 90 minutes.
10 AM

Tennis 1:00:00 [1]

One last hit with Liam in Margaret River before the Busselton tournament starts tomorrow. Mostly playing competitive rallies this time so a lot more effort for me than the last couple of sessions.
3 PM

Orienteering 13:38 [1] 0.69 km (19:40 / km) +3m 19:16 / km
ahr:82 max:87

Wednesday Jan 24 #

7 AM

Running 43:24 intensity: (8 @0) + (26:33 @1) + (15:42 @2) + (1:01 @3) 7.19 km (6:02 / km) +66m 5:47 / km
ahr:113 max:141 shoes: Brooks Glycerin 14 Black

Tried to do a long run out to ten mile dam with the kids following on their bikes but it didn't really work out. The path was closed for bridge works and the kids, Liam in particular, were not that keen so we stopped at the playground for a bit and then headed home.
5 PM

Tennis 1:00:00 [1]

Casual hit with Liam, Rob, Rachel and Amy. The coach told me the local kid, Samuel, he had just been coaching was doing his first tournament at Busselton in the same age group as Liam so I asked if he wanted to have a little hit with Liam to get some idea of what he is in for. Samuel plays the 7th seed first and Liam is the 9th seed. In theory they could meet in the second round but I don't expect Samuel to get that far.

Tuesday Jan 23 #

6 AM

Running intervals 1:00:54 intensity: (10 @0) + (19:03 @1) + (20:53 @2) + (13:02 @3) + (7:46 @4) 10.88 km (5:36 / km) +62m 5:26 / km
ahr:123 max:151 shoes: Brooks Glycerin 14 Black

Staying at the nursing federation apartments in Margaret River for a few days before moving to Busselton for a tennis tournament. Out and back run along the railway trail to the North with Rachel. I did 5x3 min with 2 min jog recovery while Rachel did a Mona fartlek. Pace doesn't look very impressive but it felt like a decent session.
11 AM

Tennis 30:00 [1]

Little orange ball hit with Liam on the mini court where we are staying including one fast 4 set which Liam won 4-2.
5 PM

Tennis 1:00:00 [1]

Picked up a key to the tennis club so Liam could do a bit of more relevant practice for the Busselton tournament. Mostly just working on the second serve with a bit of general rallying. The woman we got the key from said we could keep it for a few days rather than going back and forth.

Monday Jan 22 #

6 AM

Running 38:23 intensity: (10 @0) + (24:48 @1) + (12:56 @2) + (29 @3) 5.68 km (6:46 / km) +60m 6:26 / km
ahr:112 max:134 shoes: Brooks Glycerin 14 Black

Easy run with Rachel with some drills and strides at the end.

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