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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Feb 11:

activity # timemileskm+mload
  Running7 4:42:05 31.04(9:05) 49.95(5:39) 47567.3
  Tennis1 1:30:0031.5
  Orienteering1 59:46 7.45(8:01) 11.99(4:59) 9330.1
  Gym1 35:0012.3
  Total10 7:46:51 38.49 61.95 568141.2
  [1-5]10 7:46:35

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MoTuWeThFrSaSu

Sunday Feb 11 #

5 PM

Running 30:55 intensity: (4:51 @1) + (26:04 @2) 5.18 km (5:58 / km) +2m 5:58 / km
ahr:118 max:126 shoes: Brooks Glycerin 14 Black

Set the alarm for 5:30am but felt way to broken to attempt a long run so decided to leave it until the afternoon. Still feeling pretty stiff and sore in the afternoon so just went for a little test jog around the ovals to see if running made things better or worse. Didn't feel as though running was making anything worse but didn't feel going longer was going to make anything better.

Saturday Feb 10 #

11 AM

Tennis 1:30:00 [3]

Saturday singles. Played Ian H while waiting for Liam to finish his lesson, losing 4-1 4-2. Liam didn't want to go straight home so I played another match against Colin, losing 4-2 4-1, while Liam played one set against Ian H, winning 4-3(4). Very rusty but did at least have a few good points.
5 PM

Orienteering 59:46 intensity: (13 @1) + (4 @2) + (4:41 @3) + (52:12 @4) + (2:36 @5) 11.99 km (4:59 / km) +93m 4:48 / km
ahr:150 max:166 shoes: Brooks Glycerin 14 Black

Metro score event at Swanbourne. Assumed I would at least go close to getting them all so started out to the west just picking up every control. Wasn't feeling great and had a few hesitations early on, then ran straight past one later just running my route and forgetting there was a control along the way. I did go back but cost a bit of time. Ended up having to drop two controls, a 30 pointer and a 10 but I don't think the mistakes would have changed that. Had to push pretty hard at the end to make it back with 15 seconds to spare. Sten must have got the extra 30 pointer but was 30 seconds late so got me by 20 points.
Left knee a bit sore after cooling down a bit, might be from slipping a bit going around a corner at the bottom of a hill near the end.
Splits
103 1:13 1:13
115 3:03 1:50
107 4:47 1:44
104 6:28 1:41
113 8:52 2:24
123 10:45 1:53
127 12:52 2:07
119 14:24 1:32
105 15:19 0:55
111 17:01 1:42
121 18:10 1:09
126 20:41 2:31
114 21:57 1:16
129 25:42 3:45
118 28:42 3:00 (ran past and had to go back)
101 31:13 2:31
102 32:41 1:28
120 35:46 3:05
116 37:26 1:40
130 39:50 2:24
124 44:37 4:47
109 47:21 2:44
122 48:45 1:24
128 50:46 2:01
110 53:36 2:50
112 55:29 1:53
117 56:59 1:30
108 58:25 1:26
F 59:45 1:20

Friday Feb 9 #

5 PM

Running 46:14 intensity: (1:27 @1) + (14:17 @2) + (30:30 @3) 8.55 km (5:25 / km) +98m 5:07 / km
ahr:129 max:142 shoes: Brooks Glycerin 14 Black

Easyish run in KP after work, finishing at the tennis club, then walked home with Amy while Rachel played tennis with Damien.

Thursday Feb 8 #

6 AM

Gym 35:00 [3]

Pump with CC.
6 PM

Running 33:38 intensity: (10 @0) + (20:15 @1) + (11:26 @2) + (57 @3) + (49 @4) + (1 @5) 5.07 km (6:38 / km) +102m 6:02 / km
ahr:114 max:162 shoes: Brooks Glycerin 14 Black

Got home to an empty house which reminded me that Rachel was organising orienteering training at Saw Ave so I thought I might as well jog over and join them. Did a few laps planning routes on Rachel's map from the ultralong at nerrina. Felt a bit better than I expected after pump this morning but I was happy sticking to a very slow jog.

Wednesday Feb 7 #

6 AM

Running intervals 1:04:53 intensity: (10:08 @1) + (20:19 @2) + (22:35 @3) + (11:51 @4) 12.43 km (5:13 / km) +154m 4:55 / km
ahr:130 max:154 shoes: Brooks Glycerin 14 Black

5x1k slightly uphill heading South from the broadwalk on Serventy Path and back on the path next to Lovekin Drive with about 300m recovery down the broadwalk. Tried to make sure I kept the efforts a bit easier than 10k pace and I think I succeeded at that, I certainly did if you judge it by heart rate. Felt pretty good throughout, strong and controlled, which is what I was aiming for. Saw Ron and Dan again on the warm up.

Tuesday Feb 6 #

6 AM

Running 1:02:14 intensity: (3:20 @1) + (23:45 @2) + (35:09 @3) 12.05 km (5:10 / km) +77m 5:00 / km
ahr:129 max:143 shoes: Brooks Glycerin 14 Black

Around KP a bit faster than my usual easy runs but not really pushing it. Joined in for a couple of Rachel's intervals at the end to pad it out to 12km.

Monday Feb 5 #

7 AM

Running 37:59 intensity: (6 @0) + (29:47 @1) + (7:28 @2) + (38 @3) 5.63 km (6:45 / km) +38m 6:32 / km
ahr:110 max:140 shoes: Brooks Glycerin 14 Black

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

Running 6:12 intensity: (19 @1) + (1:25 @2) + (4:28 @3) 1.05 km (5:53 / km) +4m 5:47 / km
ahr:129 max:141 shoes: Saucony Triumph

Ran home for lunch. Walked back to work.

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