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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running5 1:40:06 10.85(9:14) 17.46(5:44) 9627.1
  Tennis2 1:05:006.5
  Gym1 40:0014.0
  Orienteering1 20:05 2.21(9:06) 3.55(5:39) 129.6
  Total9 3:45:11 13.06 21.01 10857.2
  [1-5]9 3:45:09

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Sunday Apr 14 #

9 AM

Orienteering race 20:05 intensity: (25 @1) + (44 @2) + (2:01 @3) + (16:12 @4) + (43 @5) 3.55 km (5:39 / km) +12m 5:34 / km
ahr:150 max:165 shoes: Brooks Glycerin grey/blue

Nav Dash at John XXIII. Decided not to do a warm up and just tried to start slowly instead. Had an ok run but coming into the map flip I took an illegal route. I thought I remembered running through there in previous events and when I tried to stop and check if it was passable I thought the line looked a bit thinner but I was wrong. Probably gained about 15 seconds there.

Saturday Apr 13 #

8 AM

Running 31:04 intensity: (2:53 @1) + (20:20 @2) + (7:32 @3) + (19 @4) 4.9 km (6:21 / km) +52m 6:01 / km
ahr:125 max:149 shoes: Brooks Glycerin grey/blue

Easy run in KP with Rachel. Wasn't hurting too much so I thought I might as well do yesterday's 15 minutes too.
12 PM

Tennis 20:00 [1]

Stopped at reabold for a warm up hit on the way to the north beach tournament.

Friday Apr 12 #

5 PM

Tennis 45:00 [1]

Little hit with Liam. Didn't seem worth trying to fit in a run as well.

Thursday Apr 11 #

6 AM

Gym 40:00 [3]

Pump with CC.
7 AM

Running 15:03 intensity: (47 @1) + (12:06 @2) + (2:10 @3) 2.42 km (6:13 / km)
ahr:125 max:132 shoes: Brooks Glycerin grey/blue

Sore around the outside of the right achilles/back of ankle from last night and legs very heavy from pump but I knew I would struggle to get out the door if I left it until after work. Felt as though I was pushing the pace more at the start of this run than I was last night.

Wednesday Apr 10 #

5 PM

Running tempo 23:54 intensity: (21 @1) + (6 @2) + (11:11 @3) + (12:16 @4) 5.02 km (4:46 / km) +29m 4:38 / km
ahr:143 max:155 shoes: Brooks Glycerin grey/blue

Plan was 25-30 min today so I thought I would just run Rachel's 5k loop and it should be somewhere in that range but I started a bit too fast and I'm not very good at slowing down so it ended up being almost a time trial. Right hip very stiff early then the Achilles got a bit sore as the hip loosened up but it didn't get any worse so I kept going.

Tuesday Apr 9 #

5 PM

Running 15:04 intensity: (2 @0) + (3:01 @1) + (11:19 @2) + (40 @3) + (2 @4) 2.49 km (6:04 / km) +8m 5:58 / km
ahr:118 max:147 shoes: Brooks Glycerin grey/blue

Around the ovals after work again but had Liam and Amy for company this time. Liam ran ahead a bit and then stayed to do a couple of 800m reps with Rachel and Juffy. Amy dropped off a bit a couple of times complaining of sore calves but ran most of the way and seemed to be doing it easier than me.

Monday Apr 8 #

6 PM

Running 15:01 intensity: (21 @1) + (9:53 @2) + (4:27 @3) + (20 @4) 2.64 km (5:42 / km) +8m 5:37 / km
ahr:127 max:150 shoes: Brooks Glycerin grey/blue

Yet another ovals jog. Generally stiff and tired but not really any more soreness than usual which is a good result after tennis and orienteering on the weekend.

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