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Training Log Archive: Craig

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Orienteering2 1:33:55 11.35(8:16) 18.27(5:08) 7639.4
  Cycling1 48:54 11.08(13.6/h) 17.83(21.9/h) 1018.9
  Gym1 40:0014.0
  Running1 15:18 1.48(10:19) 2.39(6:24)2.0
  Tennis1 15:001.5
  Total5 3:33:07 23.92 38.49 17765.9
  [1-5]5 3:33:06

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Sunday Jan 19 #

10 AM

Cycling 48:54 intensity: (1 @0) + (20:43 @1) + (21:34 @2) + (5:04 @3) + (1:32 @4) 17.83 km (21.9 kph) +101m
ahr:116 max:156

Out to Christchurch and back with Liam stopping at Nedlands tennis club on the way back to watch Alastair's match and bits of a few others. Home with Alastair as well. Had a bit of a chat to a guy on a bionic on the way back from Christchurch.

Saturday Jan 18 #

4 PM

Orienteering race 41:10 intensity: (29 @1) + (4 @2) + (34 @3) + (36:41 @4) + (3:22 @5) 8.72 km (4:43 / km)
ahr:153 max:176 shoes: Solar Glide Blue

Rockingham Metro. Did a little bit of warm up this time and felt a lot better than last week. Pretty happy with my route and pushed quite hard because I knew Andries was there but he actually ran the medium course so I ended up winning by quite a long way.

Thursday Jan 16 #

6 AM

Gym 40:00 [3]

Pump with CC.
Dropped the weights a bit to ease back into it.

Tuesday Jan 14 #

5 PM

Orienteering intervals 52:45 intensity: (4:42 @1) + (9:17 @2) + (26:13 @3) + (12:33 @4) 9.55 km (5:31 / km) +76m 5:19 / km
ahr:136 max:158 shoes: Solar Glide Blue

O training at Carine. 2 loops of about 1.7km and one about 1.1km done in both directions with minor variations. Eased into the first loop as a warm up. Pushed harder on the next couple, particularly the third as there was a runner going pretty hard on the trail going a similar direction who kept looking at me so I was kind of racing him. Back was feeling really stiff after that so I treated the 4th as a recovery, went hard again on the 5th and then easy on the last as a cool down.

Monday Jan 13 #

6 PM

Running 15:18 intensity: (11:19 @1) + (3:22 @2) + (37 @3) 2.39 km (6:24 / km)
ahr:111 max:144 shoes: Solar Glide Blue

Little jog around the oval with a few drills. Right hip very stiff. Only motivated to do this as a way of getting Amy out but she ended up walking with Rachel instead.

Tennis 15:00 [1]

Joined Liam, Monty and Alastair for a little hit before heading home.

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