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Training Log Archive: Craig

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running6 4:54:15 32.58(9:02) 52.44(5:37) 47588.2
  Orienteering1 56:24 4.5(12:33) 7.24(7:48)17.4
  Tennis1 50:0017.5
  Gym1 40:0014.0
  Total8 7:20:39 37.08 59.68 475137.2
  [1-5]8 7:19:49
averages - weight:72.9kg

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MoTuWeThFrSaSu

Sunday Aug 11 #

3 PM

Running 1:20:00 intensity: (31:32 @1) + (47:58 @2) + (30 @3) 12.25 km (6:32 / km) +75m 6:20 / km
ahr:115 max:133 shoes: Adidas Solar Glide

A painful struggle around the river and KP with, or at least not too far behind, Rachel on an otherwise lovely afternoon. Really struggled to get moving after a couple of hours of gardening so couldn't go with Rachel's blistering early pace. Really need to stop trying to run for more than an hour, the last 20 minutes was torture.

Saturday Aug 10 #

11 AM

Tennis 50:00 [3]

Hit with Liam.
1 PM

Orienteering 22:49 intensity: (50 @0) + (18:22 @1) + (3:06 @2) + (22 @3) + (9 @4) 1.75 km (13:01 / km)
ahr:98 max:146 shoes: Adidas Solar Glide

Putting out tapes for school team training. A bit difficult at times due to all the changes not shown on the map.

Orienteering 16:03 intensity: (25 @1) + (51 @2) + (3:33 @3) + (10:16 @4) + (58 @5) 2.16 km (7:26 / km)
ahr:147 max:166 shoes: Adidas Solar Glide

Following around at the back of the compass training. Somehow got past Sasha without seeing her. Probably on the part that was underwater.

Running 2:14 intensity: (59 @1) + (1:15 @2) 0.3 km (7:25 / km)
ahr:113 max:124 shoes: Adidas Solar Glide

Looking for Sasha.

Orienteering 11:14 intensity: (23 @1) + (21 @2) + (6:51 @3) + (3:33 @4) + (6 @5) 2.21 km (5:05 / km)
ahr:140 max:160 shoes: Adidas Solar Glide

First leg of sprint relay. Ran straight past 2 due to map changes. Spent a bit of time looking for a couple of tapes that had disappeared.

Orienteering 6:18 intensity: (18 @1) + (9 @2) + (13 @3) + (5:38 @4) 1.12 km (5:38 / km)
ahr:145 max:158 shoes: Adidas Solar Glide

Second leg of sprint relay. I'm not very good at sprints.

Friday Aug 9 #

7 AM

Note
weight:72.6kg

Thursday Aug 8 #

6 AM

Gym 40:00 [3]

Pump/circuits with another of CC's associates.
Worked a bit harder than last week. 4 people today!
5 PM

Running 4:12 intensity: (17 @1) + (4 @2) + (1:11 @3) + (2:36 @4) + (4 @5) 0.64 km (6:35 / km)
ahr:142 max:164

Running 39:32 intensity: (20 @1) + (4 @2) + (2:35 @3) + (36:28 @4) + (5 @5) 8.38 km (4:43 / km) +84m 4:30 / km
ahr:149 max:161 shoes: Adidas Solar Glide

40min score course on a contour only map of Reabold. I know the tracks pretty well and I thought I would go close to getting them all so it was really just a hard run for me. It was looking tight for time so had to push hard right to the end and made it with 30 seconds to spare. Felt pretty good considering gym session in the morning.

Running 4:13 intensity: (55 @1) + (3:18 @2) 0.66 km (6:24 / km)
ahr:116 max:123

Wednesday Aug 7 #

5 PM

Running 50:07 intensity: (5:38 @1) + (42:45 @2) + (1:44 @3) 8.76 km (5:43 / km) +81m 5:28 / km
ahr:122 max:139 shoes: Adidas Solar Glide

Easy lap of KP after work. Felt pretty good generally but a bit tender around the back of the ankles.

Tuesday Aug 6 #

12 PM

Running tempo 59:10 intensity: (17 @1) + (2:25 @2) + (25:20 @3) + (30:21 @4) + (47 @5) 11.81 km (5:01 / km) +137m 4:44 / km
ahr:145 max:166 weight:73.3kg shoes: Adidas Solar Glide

GA's 5/8 surges at lunchtime, skipping the first effort and recovery.
Left leg feeling a bit tired by the end, first the quad and then the hamstring. Right achilles a little tender on the warm down but not too bad. Maybe pushed a little too hard, feeling pretty stuffed by the end. On pace for something just under 41 for the full course.

Monday Aug 5 #

5 PM

Running 54:47 intensity: (34 @1) + (20:08 @2) + (22:47 @3) + (10:13 @4) + (1:05 @5) 9.65 km (5:41 / km) +99m 5:24 / km
ahr:135 max:169 shoes: Adidas Solar Glide

Easy lap of KP with Ivan after work. Feeling a bit fragile for the first few minutes but started to feel quite good as I warmed up. Perfect conditions, cool and completely still and the sand tracks were the firmest I have ever seen after the heavy rain earlier in the day.

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