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Training Log Archive: Craig

In the 7 days ending Sep 15:

activity # timemileskm+mload
  Running5 3:23:37 22.23(9:10) 35.77(5:42) 21753.4
  Tennis2 2:00:0033.0
  Orienteering2 1:13:15 7.57(9:41) 12.18(6:01) 21532.5
  Gym1 40:0014.0
  Swim1 30:48 1.06(28:56) 1.71(17:59) 293.2
  Total8 7:47:40 30.86 49.66 461136.1
  [1-5]8 7:46:45

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MoTuWeThFrSaSu

Sunday Sep 15 #

10 AM

Running warm up/down 14:17 intensity: (3:46 @2) + (6:16 @3) + (4:15 @4) 2.39 km (5:58 / km) +10m 5:51 / km
ahr:136 max:155 shoes: Salomon Speedcross 4

Tried to run until everything stopped hurting but that wasn't happening.

Orienteering 54:13 intensity: (28 @1) + (1:14 @2) + (16:22 @3) + (35:54 @4) + (15 @5) 8.52 km (6:22 / km) +215m 5:39 / km
ahr:145 max:164 shoes: Salomon Speedcross 4

H1 at Gunapin.
Nice course, shame about the misplaced control (126) which was on every hard course. Mostly ok run apart from 3-4 minutes lost at 126. Doubted myself for a little bit on the way up to 5 so made a little deviation to make sure. Probably started a little too hard so I was struggling a bit physically by the time I got to 14 (126) and then struggled for motivation after that. A bit unsure of myself half way up to 16 and lost concentration heading into 21 so was initially a bit off to the right.

Swim 30:48 intensity: (55 @0) + (27:40 @1) + (2:09 @2) + (3 @3) + (1 @4) 1.71 km (17:59 / km) +29m 16:34 / km
ahr:94 max:147

Paddled around behind Amy on the control picking training. Too sore to be able to keep up with Amy.

Saturday Sep 14 #

8 AM

Running 1:09:18 intensity: (4:23 @1) + (24:27 @2) + (40:28 @3) 12.39 km (5:35 / km) +106m 5:22 / km
ahr:129 max:144 shoes: Adidas Solar Glide

Easy run in KP, short loop with Rachel and then a longer loop by myself. Felt good apart from my right Achilles which was a constant pain throughout.
12 PM

Tennis 1:00:00 [2]

Hit with Liam.

Thursday Sep 12 #

6 AM

Gym 40:00 [3]

Pump with CC.
5 PM

Running 18:18 intensity: (11:17 @1) + (6:09 @2) + (52 @3) 2.96 km (6:11 / km)
ahr:114 max:143 shoes: Adidas Solar Glide

From work to UWA plus a warm up loop. Crazy amount of traffic turning into the UWA car parks.

Orienteering 10:23 intensity: (21 @1) + (11 @2) + (4:44 @3) + (5:07 @4) 1.97 km (5:16 / km)
ahr:142 max:152 shoes: Adidas Solar Glide

Sprint training at UWA, Course 2 (my first).
Tried to focus on making sure I had seen exactly what the control was on before starting each leg but I didn't find it very helpful. Often still wasn't clear exactly how to get to the control and had a couple where I had no idea how to exit. Still didn't make any real mistakes but never felt fast at all.

Orienteering 8:39 intensity: (23 @1) + (10 @2) + (45 @3) + (7:21 @4) 1.68 km (5:08 / km)
ahr:147 max:156 shoes: Adidas Solar Glide

Sprint training at UWA, Course 1 (my second).
Tried to focus more on making sure I knew how to exit before I got to the control. Felt a bit better than the first course but I think it was just easier. Had one or two where I didn't get the best way into the control and wasn't really sure of my exit from the last control to the finish. Felt as though I was moving a bit faster than the first course.

Running 6:28 intensity: (17 @1) + (18 @2) + (3:53 @3) + (2:00 @4) 0.88 km (7:21 / km) +1m 7:19 / km
ahr:139 max:150 shoes: Adidas Solar Glide

Slow and painful jog to pick a few tapes out of the spider webs in dark corners.

Wednesday Sep 11 #

5 PM

Running 35:53 intensity: (12:17 @1) + (23:36 @2) 6.03 km (5:57 / km) +63m 5:40 / km
ahr:117 max:128 shoes: Adidas Solar Glide

Easy run in KP after work. Had planned to go a bit longer than this but I was feeling really tired again so kept it short and slow.

Tuesday Sep 10 #

5 PM

Running intervals 59:23 intensity: (5:55 @1) + (23:05 @2) + (17:18 @3) + (13:05 @4) 11.12 km (5:20 / km) +38m 5:15 / km
ahr:131 max:156 shoes: Adidas Solar Glide

It was nearly 6pm when I set out so I thought doing some intervals around the ovals might be a good idea. 7x800 with 1 min rest was the last session I had set up on my watch so that is what I did. Legs felt really heavy on the warm up so I started out pretty easy and gradually built into it.

Monday Sep 9 #

11 AM

Tennis 1:00:00 [3]

Hit with Rachel, including one set to finish off.

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