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Training Log Archive: Craig

In the 7 days ending May 6:

activity # timemileskm+m
  Running7 5:47:32 39.98(8:42) 64.34(5:24) 538
  Orienteering1 1:04:18 6.35(10:08) 10.22(6:18) 214
  Cycling2 59:53 10.1(10.1/h) 16.26(16.3/h) 23
  Gym1 40:00
  Total9 8:31:43 56.43 90.81 775
  [1-5]9 8:28:43

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MoTuWeThFrSaSu

Sunday May 6 #

9 AM

Running warm up/down 14:00 intensity: (1:00 @1) + (6:06 @2) + (6:16 @3) + (30 @4) + (8 @5) 2.57 km (5:27 / km) +38m 5:05 / km
ahr:128 max:169 shoes: X-Talon 212 Black

Warm up lap of the parking paddock.

Orienteering race 1:04:18 intensity: (24 @1) + (4 @2) + (5:53 @3) + (57:24 @4) + (33 @5) 10.22 km (6:18 / km) +214m 5:42 / km
ahr:151 max:164 (injured) shoes: X-Talon 212 Black

H1 at Edmund Rice college.
Started ok but hurt the right Achilles when I tripped approaching 3. Achilles improved through the middle of the course but after the steep climb to the second last control it started to get really sore. Limped home being careful not to land heavily on the right foot.
Made a pretty big mistake in 4 drifting right into the wrong gully losing a minute or so. Dumb route out of 12 going back past 11 instead of straight north to the fence. Went back to check the number again on 9 after realising it was in the wrong place and also had a little stop on the way to 9 to check on Sten after his fall. Took a long time leaving 5 because it took ages to get a cup out for a drink and then when leaving a rock rolled out from under my left foot sending my foot into another rock hurting my big toe and making me fall onto another rock on my right hip. Hobbled a bit through the next leg until I caught Rachel and then sped up a bit to go past.

Saturday May 5 #

6 AM

Running 1:00:13 intensity: (7 @0) + (30:56 @1) + (29:10 @2) 9.89 km (6:05 / km) +110m 5:46 / km
ahr:126 max:175 shoes: Brooks Ghost 10

Easy run in KP with Rachel plus a loop around Rosalie to satisfy my OCD need to get over an hour. I was a bit surprised seeing the GPS trace, I knew we ran up the Broadwalk at the start but I had no idea we had run back down it at the end. Right Achilles sore all the way.

Friday May 4 #

7 AM

Running 1:00:24 intensity: (1:28 @1) + (11:01 @2) + (43:08 @3) + (4:47 @4) 12.37 km (4:53 / km) +119m 4:40 / km
ahr:134 max:156 shoes: Nike Pegasus 34

Didn't feel like getting up this morning but eventually forced myself out as late as possible. Started easy with my left heel hurting a bit but it soon eased off and I picked up the pace a bit. Threw in a couple of surges when I felt like it but mostly just cruising. Quads feeling a bit stiff, particularly in the second half but the right achilles was good.

Thursday May 3 #

6 AM

Gym 40:00 [3]

Pump with CC. Different session today because CC had injured her hip. Chest will be sore tomorrow.

Running 38:02 intensity: (6 @0) + (2:32 @1) + (21:51 @2) + (13:33 @3) 7.14 km (5:20 / km) +78m 5:03 / km
ahr:126 max:142 shoes: Brooks Ghost 10

Gym session was easier on the legs than normal and I have a work thing in the afternoon so I thought I might as well try to squeeze a run in before work as well. Just a short easy loop in KP with a brief stop to talk to Helen and Daniel near the start. Legs didn't feel too bad. Achilles variable.
2 PM

Cycling 23:24 intensity: (28 @0) + (20:46 @1) + (51 @2) + (1:16 @3) + (3 @4) 7.59 km (19.5 kph) +5m
ahr:102 max:145

Ride to product launch. Right knee sore.
5 PM

Cycling 36:29 intensity: (2:19 @0) + (34:05 @1) + (5 @2) 8.67 km (14.3 kph) +18m
ahr:90 max:120

Home again. Knee still sore.

Wednesday May 2 #

6 AM

Running 54:50 intensity: (8:42 @1) + (43:16 @2) + (2:27 @3) + (15 @4) + (10 @5) 9.26 km (5:55 / km) +19m 5:52 / km
ahr:118 max:166 shoes: Brooks Ghost 10

Easy run through UWA to the river and back with Rachel. Right achilles sore.

Tuesday May 1 #

5 AM

Running 1:00:02 intensity: (3:31 @1) + (16:50 @2) + (39:41 @3) 12.3 km (4:53 / km) +39m 4:48 / km
ahr:130 max:144 shoes: Nike Pegasus 34

Easy to moderate run around the river. Achilles a bit sore and legs feeling a bit heavy at times.

Monday Apr 30 #

6 AM

Running 1:00:01 intensity: (9:39 @1) + (38:22 @2) + (12:00 @3) 10.81 km (5:33 / km) +136m 5:13 / km
ahr:122 max:137 shoes: Brooks Ghost 10

Easy run around KP. Took me almost as long to get out the door as it did to do the run. Just a little tenderness on the achilles at times.

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