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Training Log Archive: Craig

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Running4 4:06:13 28.73(8:34) 46.24(5:19) 40876.5
  Orienteering3 2:18:25 10.37(13:21) 16.68(8:18) 14435.7
  Total7 6:24:38 39.1(9:50) 62.92(6:07) 553112.2
  [1-5]7 6:22:50
averages - weight:72.5kg

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Sunday Jul 28 #

9 AM

Running 1:24:27 intensity: (10:50 @1) + (19:57 @2) + (33:54 @3) + (19:46 @4) 16.08 km (5:15 / km) +55m 5:10 / km
ahr:133 max:152 weight:72.2kg shoes: Adidas Solar Glide

Down to UWA and out to the river with Rachel then she wanted some hills and I wanted flat so we went opposite directions. I ran out to the end of the path below sunset hospital and back. I planned to just try to get rolling at the fastest pace that didn't feel as though I was forcing it. Stated out quite comfortable but I think I picked it up a bit when Nic Earner came past towards the end of his tempo run and then I just pushed it a little harder than I had wanted to the rest of the way. Legs started to feel quite tired approaching Pelican point on the way back and it was really starting to feel like a tempo effort by the end. Tried to extend the jog home a bit to push it out towards 90 min, hoping a bit of slow jogging would help my legs feel better, but they were just getting more sore and tired so I wished I had just headed straight back.
Set out before breakfast but after 9:30am and weighed myself after finishing so I don't expect to be this light again any time soon.

Saturday Jul 27 #

1 PM

Orienteering 37:04 intensity: (19:08 @1) + (8:00 @2) + (6:25 @3) + (3:11 @4) + (20 @5) 3.02 km (12:17 / km) +84m 10:48 / km
ahr:116 max:168 shoes: Salomon Speedcross 4

Putting out tapes. Had a bit of trouble with missing man made features.

Orienteering 44:30 intensity: (1:46 @0) + (27:24 @1) + (8:48 @2) + (4:33 @3) + (1:59 @4) 3.76 km (11:50 / km) +47m 11:09 / km
ahr:107 max:153 shoes: Salomon Speedcross 4

Looking for Amy and then helping her through a few controls. She was not in a very determined mood.
4 PM

Orienteering 5:55 intensity: (40 @1) + (19 @2) + (1:35 @3) + (3:19 @4) + (2 @5) 1.23 km (4:50 / km) +14m 4:34 / km
ahr:139 max:161 shoes: Salomon Speedcross 4

Map memory star relay with Eckart. Didn't start watch on first control so you can't see the big mistake I made. I did know what I had done pretty early and managed to find it, more from memory of going there with Amy than memory of the map though. Eckart had trouble in the same area on the final control to drop us from first to last.

Orienteering 2:52 intensity: (2 @0) + (28 @1) + (56 @2) + (1:26 @3) 0.44 km (6:33 / km)
ahr:123 max:143 shoes: Salomon Speedcross 4

Collecting one tape.

Friday Jul 26 #

5 PM

Running 45:44 intensity: (3:02 @1) + (27:01 @2) + (15:41 @3) 8.32 km (5:30 / km) +83m 5:14 / km
ahr:126 max:136 shoes: Adidas Solar Glide

Easy lap of KP after work with the headlamp. A bit stiff and sore generally to begin with and the right Achilles remained a bit tender throughout.

Thursday Jul 25 #

5 PM

Orienteering intervals 48:04 intensity: (2:19 @1) + (14:04 @2) + (15:11 @3) + (13:29 @4) + (3:01 @5) 8.24 km (5:50 / km)
ahr:136 max:175 shoes: Adidas Solar Glide

Relay training at Perry Lakes. 3 loss of about 1.5km each. Not many of us tonight so I had to push it pretty hard to try to put Andries under a bit of pressure. No soreness to speak of.

Wednesday Jul 24 #

8 AM

Note
weight:72.8kg

Not feeling too badly broken this morning but I think I need to be a bit careful.

Tuesday Jul 23 #

4 PM

Running 1:13:50 intensity: (52 @1) + (13:36 @2) + (33:56 @3) + (24:54 @4) + (32 @5) 14.22 km (5:12 / km) +180m 4:53 / km
ahr:139 max:168 shoes: Adidas Solar Glide

Around Reabold while Liam had a hit with Scotty. This reminded me a bit of the way I trained after a disappointing race at Bridges when I developed my most recent Achilles injury. The plan was an easy 90 minutes but I was a bit pushed for time, my legs felt a bit heavy running across the grass and my Achilles was a bit sore starting up the hills so I did the obvious thing and gradually increased the pace while adding in extra hills whenever I could. Achilles getting a bit more sore towards the end so I had to increase the pace a bit more to match.

Monday Jul 22 #

5 PM

Running 42:12 intensity: (26:59 @2) + (14:31 @3) + (32 @4) + (10 @5) 7.62 km (5:32 / km) +91m 5:14 / km
ahr:129 max:164 shoes: Adidas Solar Glide

Ivan couldn't run tonight so I went home and did a shorter loop by myself. Felt reasonably good but didn't feel like doing any drills or strides.

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