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Training Log Archive: Craig

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Running5 4:42:27 29.61(9:32) 47.65(5:56) 46179.2
  Gym1 40:008.0
  Orienteering1 39:38 3.28(12:05) 5.28(7:30) 13416.4
  Total7 6:02:05 32.89 52.93 594103.7
  [1-5]7 6:02:01

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Sunday Aug 4 #

9 AM

Orienteering 20:54 intensity: (26 @1) + (12 @2) + (3:26 @3) + (14:40 @4) + (2:10 @5) 2.66 km (7:52 / km) +49m 7:12 / km
ahr:152 max:167 shoes: Salomon Speedcross 4

Relays at JFNP. First leg.
This was not a good run. Had real trouble adjusting to the sprint scale through the first half of the course. Big hesitation on because I couldn't believe I was there already. Went right on 2 aiming to cross below the small dam where there is no blue line at all on the map but there was actually a raging torrent flowing over the dam. Considered turning back to the bridge before deciding to cross very carefully but still lost about 20 seconds to Sten who went left to the bridge. Rushed the next couple a bit, trying to close the gap, then tried to go straight on the longer leg to 5 but never really had map contact and in the end was quite relieved to see Sten heading out of it as I thought I might have lost contact with him.
Close enough at 7 to hear the control beeping furiously as Sten punched even though it didn't register for him. Must have been beeping to report some sort of error as it woke up. Couldn't see any cliff where I expected to at 8 so I followed Sten down to the cliff we could see first. Maybe missed an opportunity to get away but with the run I was having I wasn't confident enough to risk it.
I did get a little gap with a different route choice to 10. I lost a few seconds with the control not being in quite the right spot but Sten also ran straight past it thinking it wasn't his so I called him back. I kept a bit of a gap for most of the long run up to 12 but lost a few seconds going a bit high up the gully so Sten was able to close up and finish right behind me.

Orienteering 18:44 intensity: (24 @1) + (5:43 @2) + (11:38 @3) + (46 @4) + (13 @5) 2.62 km (7:09 / km) +85m 6:09 / km
ahr:131 max:169 shoes: Salomon Speedcross 4

Leg 3 of the relay.
Simon didn't have a great run so I set out about 4.5 minutes behind Sten. This course went the opposite direction and felt a lot easier with the simpler party of the course first and a bit of familiarity with the whole area. Much happier with this run and pulled back about 1.5 minutes on Sten through the second half.
Simon had a better second run but still dropped another couple of minutes to Andries so we finished second about 5 minutes down.

Saturday Aug 3 #

10 AM

Running long 1:30:01 intensity: (4:53 @1) + (1:17:42 @2) + (7:26 @3) 14.78 km (6:05 / km) +158m 5:47 / km
ahr:124 max:139 shoes: Adidas Solar Glide

90 minutes around KP just trying to keep it as easy as possible. Still started to get a bit sore at around 70 minutes but I managed to resist speeding up and it was feeling better again by the end.

Thursday Aug 1 #

6 AM

Gym 40:00 [2]

Pump with CC's associate.
Not the same.
5 PM

Running hills 1:07:06 intensity: (4 @0) + (9:43 @1) + (16:55 @2) + (22:07 @3) + (16:21 @4) + (1:56 @5) 10.48 km (6:24 / km) +186m 5:53 / km
ahr:132 max:170 shoes: Adidas Solar Glide

2x1.5k tempo + 4xhill reps up South side of gully reading one leg on a map before running up and drawing it after running back down. Never felt great but got through it all ok and the last one was a bit faster without trying any harder.

Wednesday Jul 31 #

5 PM

Running 34:00 intensity: (52 @1) + (9:16 @2) + (6:11 @3) + (16:18 @4) + (1:23 @5) 5.71 km (5:57 / km) +53m 5:41 / km
ahr:142 max:170 shoes: Adidas Solar Glide

Easy run in KP after work. A bit dark for running without a headlamp. Still a bit sore from last night's intervals.

Tuesday Jul 30 #

5 PM

Running intervals 1:00:02 intensity: (3:06 @1) + (23:38 @2) + (19:38 @3) + (13:24 @4) + (16 @5) 11.33 km (5:18 / km) +39m 5:13 / km
ahr:132 max:172 shoes: Adidas Solar Glide

7x800, 1min walk, aiming for 3:20 with 4th & 6th in 3:12 but did them all a bit fast. Mostly pretty comfortable but right Achilles did get a little sore on the last one.

Monday Jul 29 #

5 PM

Running 31:18 [2] 5.34 km (5:51 / km) +25m 5:43 / km
ahr:153 max:169 shoes: Adidas Solar Glide

Ivan sick again and I was still a bit sore from yesterday so just did a short jog in KP with a few gentle drills and strides at the end. Left heel quite sore but felt as though I was moving easily.

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