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Training Log Archive: Craig

In the 7 days ending Sep 16, 2019:

activity	#	time	miles		km		+m	load
Running	5	3:23:37	22.23	(9:10)	35.77	(5:42)	217	53.4
Orienteering	2	1:13:15	7.57	(9:41)	12.18	(6:01)	215	32.5
Tennis	1	1:00:00						12.0
Gym	1	40:00						14.0
Swim	1	30:48	1.06	(28:56)	1.71	(17:59)	29	3.2
Total	7	6:47:40	30.86		49.66		461	115.1
[1-5]	7	6:46:45

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Sunday Sep 15, 2019 #

Event: Bush 12 Gunapin

10 AM

Running warm up/down 14:17 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 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 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.

H1 Course - Splits

Saturday Sep 14, 2019 #

8 AM

Running 1:09:18 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, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

5 PM

Running 18:18 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 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 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 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, 2019 #

5 PM

Running 35:53 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, 2019 #

5 PM

Running intervals 59:23 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.

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