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Training Log Archive: Craig

In the 7 days ending Apr 22:

activity # timemileskm+mload
  Running7 5:41:22 40.74(8:23) 65.56(5:12) 44296.9
  Gym1 40:0014.0
  Tennis1 30:003.0
  Orienteering1 17:51 1.79(9:57) 2.89(6:11) 87.9
  Total9 7:09:13 42.53 68.45 450121.7
  [1-5]9 7:08:56

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Sunday Apr 22 #

9 AM

Running warm up/down 18:49 intensity: (30 @1) + (4:23 @2) + (12:40 @3) + (1:16 @4) 3.34 km (5:38 / km) +40m 5:19 / km
ahr:133 max:147 shoes: X-Talon 212 Black

Warm up run around the block with a few laps around Fremantle Park along the way. Feeling quite good by the end.
Had thought about doing an easy 10k before leaving home but the thunderstorms put me off.

Orienteering 17:51 intensity: (6 @1) + (1:55 @2) + (4:05 @3) + (11:19 @4) + (26 @5) 2.89 km (6:11 / km) +8m 6:06 / km
ahr:145 max:166 shoes: X-Talon 212 Black

NavDash John Curtin College, Long course.
Map seemed a bit hard to understand with the multiple levels near 1 so I took the route to the left out of the start because it was the only way I was sure you could get through. It turned out I was wrong, you couldn't get through that way because of a locked door. This really put me off, I spent a fair while trying to get the door open before turning back to run the other way and wasn't really thinking about what I was doing when I did. Wasted more time dithering before going down the stairs getting annoyed that you really couldn't work out where you could get through from the map. By the time I finally got to number 1 I had lost all interest in racing.
I gradually built up a bit of speed around the rest of the course but was very careful around the slippery corners and was never motivated enough to accelerate hard after them. Missed a couple of the best routes I think but nothing serious.

Didn't run hard enough to feel the need for a warm down. Thought I might go for another run in the afternoon but another thunderstorms hit at just the right time to dissuade me again.

Saturday Apr 21 #

6 AM

Running 1:04:57 intensity: (5:58 @1) + (12:57 @2) + (45:31 @3) + (31 @4) 13.33 km (4:52 / km) +59m 4:46 / km
ahr:131 max:147 shoes: Brooks Ghost 10

Steady run around the river before a day at controllers workshop. Legs feeling a bit tired but was going a decent pace for the heart rate.

Friday Apr 20 #

6 AM

Running 1:06:19 intensity: (8 @0) + (10:45 @1) + (19:24 @2) + (27:33 @3) + (7:46 @4) + (43 @5) 12.47 km (5:19 / km) +127m 5:04 / km
ahr:129 max:173 shoes: Brooks Ghost 10

Easy loop in KP with Rachel then a harder loop by myself. Not feeling too bad.

Thursday Apr 19 #

6 AM

Gym 40:00 [3]

Pump with CC.
5 PM

Running 28:51 [2] 5.22 km (5:31 / km) +5m 5:30 / km
ahr:145 max:177 shoes: Brooks Ghost 10

A few laps around the ovals was all I had the time and energy for.

Wednesday Apr 18 #

5 AM

Running 1:06:27 intensity: (9 @0) + (6:01 @1) + (13:33 @2) + (42:59 @3) + (3:45 @4) 13.08 km (5:05 / km) +85m 4:55 / km
ahr:132 max:148 shoes: Brooks Ghost 10

Rosalie Run with a short warm up and down. Didn't feel ready to get up this morning but managed to force myself out into the drizzle. Did a loop around the ovals at the start to make sure I didn't get to the start before 6am. Sprinklers were going on the top oval and just after running past them I stepped in a deep puddle (it was dark) which gave me a bit of a shock and made me yell which then brought all the dogs running over to bark at me.
Felt a bit better for the little adrenaline surge and felt ok around the flat part of the run but as soon as we hit the hills I got dropped by Kristen and Ben. Didn't feel terrible but the legs just didn't want to go that hard so I just kept cruising.

Tuesday Apr 17 #

7 AM

Running 1:03:48 intensity: (2:08 @1) + (10:58 @2) + (50:42 @3) 12.5 km (5:06 / km) +110m 4:53 / km
ahr:133 max:143 shoes: Brooks Ghost 10

Intended for this to be an easy hour on soft surfaces but ended up going a little longer, faster and more on hard surfaces than I intended. Didn't feel too bad but I think I should have tried harder to stick to my plan.

Monday Apr 16 #

8 AM

Tennis 30:00 [1]

Warm up hit with Liam at Onslow.
5 PM

Running 32:11 intensity: (3:13 @1) + (28:25 @2) + (27 @3) + (6 @4) 5.62 km (5:44 / km) +17m 5:39 / km
ahr:121 max:149 shoes: Brooks Ghost 10

Little jog in KP after work. Legs feeling pretty wrecked from last night.

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