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Training Log Archive: Craig

In the 7 days ending Sep 8:

activity # timemileskm+mload
  Running5 3:01:18 20.55(8:49) 33.08(5:29) 31054.1
  Orienteering2 1:07:16 7.02(9:35) 11.3(5:57) 15031.7
  Gym1 40:0014.0
  Tennis1 30:003.0
  Total7 5:18:34 27.57 44.38 460102.8
  [1-5]7 5:18:19

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Sunday Sep 8 #

10 AM

Running 7:02 intensity: (30 @1) + (5:24 @2) + (1:08 @3) 1.18 km (5:58 / km) +15m 5:37 / km
ahr:125 max:138

Orienteering 51:53 intensity: (22 @2) + (2:24 @3) + (47:51 @4) + (1:16 @5) 8.22 km (6:19 / km) +150m 5:47 / km
ahr:151 max:164 shoes: Salomon Speedcross 4

H2 at Julimar.
Lots of straight running through burnt vegetation of variable density with little correlation to what was shown on the map.
Didn't feel good from the start but was still getting around ok up to 4. I did come out a little right of where I expected on 2 but corrected pretty well. Passed Graham and Andre with a better line into 5 and pushed hard down to 6 to try to get clear. Graham was gone but Andre was right behind me at 6 so I stopped for a drink and a bit of a breather. Pushed hard again through to 7 but wasn't able to get a gap. I thought I should keep pushing up the hill out towards 8 but my legs refused so I had a little walk and gave up on trying to get away. A little left of where I wanted to be going across to 8 and a little hesitant at the end as it didn't look quite as I expected. Tried to take a safe route to 9 going over the top of the knoll but got pushed a bit left again by thick patches and lost about 30 seconds. Trudged up to 10 before making a bit more of a push to get away on the downhill through 11. I didn't make any impression on the downhill but sustained the effort up the other side and Andre eventually cracked half way up to 12. We both hit 13 cleanly but I was out of sight and Andre read the description for 12 so lost a couple of minutes thinking it wasn't his. I lost a final few seconds by punching the E/VE start before the finish.

Saturday Sep 7 #

11 AM

Tennis 30:00 [1]

Hit with Liam for a while, then got Daniel Li to take over from me when he finished his lesson.
3 PM

Running 48:07 intensity: (24 @1) + (5:45 @2) + (37:04 @3) + (4:26 @4) + (28 @5) 8.88 km (5:25 / km) +85m 5:10 / km
ahr:138 max:167 shoes: Solar Glide Blue

Lap of KP trying to keep up with Rachel. Struggling to stay close on the way up but got more comfortable coming home.

Thursday Sep 5 #

6 AM

Gym 40:00 [3]

Pump with CC's substitute.
5 PM

Running 21:41 intensity: (15 @0) + (7:06 @1) + (11:27 @2) + (2:30 @3) + (13 @4) + (10 @5) 2.99 km (7:15 / km)
ahr:118 max:164 shoes: Adidas Solar Glide

Warm up jog to UWA and putting out a few tapes.

Orienteering 15:23 intensity: (36 @1) + (4:45 @2) + (2:17 @3) + (7:45 @4) 3.08 km (4:59 / km)
ahr:138 max:156 shoes: Adidas Solar Glide

Sprint course at close to full race pace. Had a little trouble reading the map at times in the fading light and took a while to find the tape at 17 but mostly pretty happy with it.

Running 9:35 intensity: (36 @1) + (8:59 @2) 1.55 km (6:11 / km)
ahr:122 max:129 shoes: Adidas Solar Glide

Warm down with Sten, Liam and Riley after a bit too long stiffening up talking to Sten.

Wednesday Sep 4 #

5 PM

Running 42:33 intensity: (3:09 @1) + (10:28 @2) + (28:44 @3) + (11 @4) + (1 @5) 8.43 km (5:03 / km) +91m 4:48 / km
ahr:130 max:160 shoes: Solar Glide Blue

Half lap of KP after work. Calves a bit tight again.

Tuesday Sep 3 #

5 PM

Running 52:20 intensity: (20 @1) + (6:39 @2) + (45:16 @3) + (3 @4) + (2 @5) 10.06 km (5:12 / km) +120m 4:55 / km
ahr:134 max:170 shoes: Adidas Solar Glide

Easy lap of KP after work. Felt quite good but calves felt a bit tight.

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