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Training Log Archive: Craig

In the 7 days ending Jul 21:

activity # timemileskm+mload
  Running6 3:25:31 22.03(9:20) 35.46(5:48) 26055.3
  Orienteering2 52:57 4.97(10:39) 8.0(6:37) 7923.1
  Total6 4:18:28 27.0(9:34) 43.45(5:57) 33878.4
  [1-5]6 4:18:16
averages - weight:73.1kg

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Sunday Jul 21 #

9 AM

Running warm up/down 10:06 intensity: (18 @1) + (1:46 @2) + (7:56 @3) + (6 @4) 1.75 km (5:46 / km) +42m 5:09 / km
ahr:134 max:151 shoes: Salomon Speedcross 4

Warm up. Got back to the start with about 6 minutes to spare but Rachel told me I had already been called up a minute ago. I wasn't stressed because I knew I had plenty of time still as I had checked my start time on eventor on the way to the event and again on the printed list on the caravan after arriving so I was certain it was 9:42. I wandered over to ask Dan what was going on and found his start list had me at 9:38. A little stressed now, but mostly confused, I moved into the start grid and picked up my descriptions just as the beeps stated for one minute to go.

Orienteering race 34:35 intensity: (14 @1) + (8 @2) + (3:10 @3) + (30:15 @4) + (48 @5) 4.78 km (7:14 / km) +79m 6:41 / km
ahr:151 max:162 shoes: Salomon Speedcross 4

WA Middle champs at Quarry Rd, M21.
A little left on 1 and hesitated for a while before heading up to the control. Careful on the isolated rocks at 2 and 3 but got them cleanly. Passed Luan at 3. Clean through 4 and 5, but didn't feel I was moving very efficiently through the low visibility stuff.
Caught Tom at 6 but couldn't shake him. Every time I started to get a bit of a gap I would just lose enough through hesitations or a bad line for him to keep seeing me at the controls and it was distracting me quite a bit. Bad direction from 10-11 and 12-13 in particular both cost a bit of time. 10 wasn't really what I was expecting so was thinking behind rather than in front when exiting and climbed more than I intended. On 13 I misread the contours a bit and thought I had to climb above the rock surface mid leg when it would have been better to go below it. Corrected ok both times but probably lost about 20 second on each.
Finally got a bit of a gap on Tom through 15 and finished off reasonably well. Had to fight a bit of a mental battle to convince myself it was worth pushing hard up the hill to the finish. Reasonably happy with the run overall but never really felt I was completely in control so wasn't really able to push to my limits physically. Finished second, 1:32 behind Michal. He lost significant time early so the opportunity was there to beat him but I wasn't quite good enough technically today.

Running warm up/down 6:33 intensity: (11 @1) + (2:23 @2) + (3:59 @3) 0.9 km (7:16 / km) +29m 6:15 / km
ahr:129 max:137 shoes: Salomon Speedcross 4

Walked about half way back from the finish before deciding I should do a warm down jog, then jogged the rest of the way plus a little loop beyond.

Saturday Jul 20 #

12 PM

Running 8:43 intensity: (45 @1) + (7:58 @2) 1.5 km (5:49 / km)
ahr:120 max:129

Orienteering 18:22 intensity: (2 @0) + (32 @1) + (4:07 @2) + (10:36 @3) + (3:05 @4) 3.22 km (5:42 / km)
ahr:136 max:151 shoes: Adidas Solar Glide

Nav Dash ECU Mt Lawley
Remembered half way to the first control that I was planning to take it easy today so tried to slow down a bit. Still managed to screw up number 5 pretty well. Not quite sure what happened. I definitely went where I intended to go but I didn't end up where I wanted to be. I think I had worked out I needed to approach the control a different way but failed to properly update my plan. Probably 20-30 second lost there. Just a few hesitations apart from that so I was a little surprised to be so far down. I guess not everyone was taking it easy.

Friday Jul 19 #

7 AM

Running 27:53 intensity: (1:19 @1) + (21:00 @2) + (5:15 @3) + (16 @4) + (3 @5) 4.99 km (5:35 / km) +19m 5:29 / km
ahr:126 max:171 weight:73.2kg shoes: Brooks Glycerin grey/blue

Easy 5k in the rain. I thought I had waited for the rain to pass but it started again as I was putting my shoes on. Wore my old shoes because of the rain and had to remove a spider first. Right lower calf a little sore.

Thursday Jul 18 #

7 AM

Running 41:01 intensity: (3:59 @1) + (33:08 @2) + (3:54 @3) 7.07 km (5:48 / km) +44m 5:37 / km
ahr:123 max:142 shoes: Adidas Solar Glide

Easy run in KP with a few gentle laps of drills and strides at the end.

Wednesday Jul 17 #

8 AM

Note
weight:73.1kg (rest day)

Tuesday Jul 16 #

5 PM

Running intervals 56:22 intensity: (10 @0) + (14:25 @1) + (19:32 @2) + (19:30 @3) + (2:45 @4) 9.54 km (5:55 / km) +28m 5:49 / km
ahr:124 max:152 shoes: Adidas Solar Glide

5x1k, 1:30 rest.
Feeling a bit sick and Achilles got a bit sore last time so I just stuck with Rachel who was aiming for 4:30, with the 4th in 4:20. Felt fine doing this and Rachel was a little faster than goal pace. Still felt a little sore around the outside of the right Achilles on the warm down.

Monday Jul 15 #

5 PM

Running 54:53 intensity: (15 @1) + (21:54 @2) + (15:55 @3) + (12:10 @4) + (4:39 @5) 9.7 km (5:39 / km) +98m 5:23 / km
ahr:137 max:173 shoes: Adidas Solar Glide

Lap of KP after work with Ivan. Felt surprisingly comfortable for the day after yesterday. Starting to feel more like a runner again.

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