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Training Log Archive: Craig

In the 7 days ending Feb 18:

activity # timemileskm+mload
  Running7 6:35:51 45.19(8:46) 72.73(5:27) 666102.8
  Gym1 40:0014.0
  Orienteering1 21:25 1.9(11:17) 3.05(7:01) 103.2
  Total9 7:37:16 47.09 75.78 676120.1
  [1-5]9 7:36:45

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Sunday Feb 18 #

5 AM

Running long 1:30:01 intensity: (8:40 @1) + (27:00 @2) + (48:17 @3) + (6:04 @4) 17.19 km (5:14 / km) +148m 5:01 / km
ahr:131 max:150 shoes: Brooks Glycerin 14 Black

Long run down to sunset hospital and then around KP. Left heel a bit sore early on and felt pretty tired for the bit around the river. I didn't really think I would be up to increasing the pace towards the end the way I had planned but surprisingly felt better once I started climbing into KP.

Saturday Feb 17 #

6 AM

Running 1:03:48 intensity: (4:35 @1) + (21:50 @2) + (37:08 @3) + (15 @4) 12.14 km (5:15 / km) +108m 5:02 / km
ahr:129 max:148 shoes: Brooks Glycerin 14 Black

Easy to steady cruise around KP. Feeling disturbingly like a long run around the 10k mark.
5 PM

Orienteering 21:25 intensity: (31 @0) + (10:49 @1) + (9:11 @2) + (54 @3) 3.05 km (7:01 / km) +10m 6:54 / km
ahr:111 max:133 shoes: Brooks Ghost 10

Jogged around behind Liam at the Mt Pleasant metro.

Friday Feb 16 #

7 AM

Running 43:43 intensity: (4:17 @1) + (9:49 @2) + (28:31 @3) + (1:06 @4) 8.22 km (5:19 / km) +77m 5:05 / km
ahr:130 max:146 shoes: Brooks Glycerin 14 Black

Late, rushed lap of KP. Had a big sleep in this morning, trying to make up for little sleep (3-4 hours) the previous few nights. Still woke up at 4:30 but wasn't properly awake until 6:45 and stayed in bed until 7:20. This meant I felt under time pressure from the start so was always forcing the pace just a little bit. Tight and sore in lots of places from pump yesterday but didn't feel too bad running.

Thursday Feb 15 #

5 AM

Running 29:28 intensity: (7:45 @1) + (21:43 @2) 5.01 km (5:53 / km) +36m 5:41 / km
ahr:115 max:125 shoes: Brooks Glycerin 14 Black

Short easy run in KP to help pass the time before pump class.
6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Feb 14 #

6 AM

Running intervals 1:06:15 intensity: (15:27 @1) + (17:48 @2) + (16:21 @3) + (16:09 @4) + (30 @5) 12.48 km (5:19 / km) +160m 4:59 / km
ahr:130 max:164 shoes: Brooks Glycerin 14 Black

Same as last week, 5x1k slightly uphill with recovery down the Broadwalk. Went a bit harder this week, particularly on the last where I concentrated on trying to keep the cadence higher.

Tuesday Feb 13 #

6 AM

Running 1:04:22 intensity: (5:03 @1) + (34:19 @2) + (25:00 @3) 12.0 km (5:22 / km) +93m 5:10 / km
ahr:126 max:138 shoes: Brooks Glycerin 14 Black

Easy run around KP with a couple of laps of the oval at the end. Outside of left ankle a bit sore at the start but that eased off pretty quickly and I felt quite good otherwise.

Monday Feb 12 #

6 AM

Running 38:14 intensity: (25:05 @1) + (12:51 @2) + (18 @3) 5.69 km (6:43 / km) +44m 6:28 / km
ahr:134 max:178 shoes: Brooks Glycerin 14 Black

Easy run in KP with Rachel with a few gentle drills and strides. Feeling slightly better than last night, wouldn't have been willing to attempt drills and strides then.

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