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Training Log Archive: Craig

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Gym1 2:21:4521.5
  Running3 1:56:22 11.97(9:43) 19.27(6:02) 33133.0
  Cycling1 1:19:52 13.09(9.8/h) 21.07(15.8/h) 1499.3
  Tennis1 1:00:006.0
  Orienteering1 47:27 5.77(8:13) 9.29(5:06) 2515.9
  Total7 7:25:26 30.84 49.63 50685.7
  [1-5]7 7:21:19
averages - sleep:4.5

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MoTuWeThFrSaSu

Sunday Jan 26 #

9 AM

Cycling 1:19:52 intensity: (2:08 @0) + (1:09:52 @1) + (4:35 @2) + (2:28 @3) + (34 @4) + (15 @5) 21.07 km (15.8 kph) +149m
ahr:93 max:169

Very relaxed roll around the river with Rachel until she decided it was too boring to go back the same way and took us up Mount St instead.
5 PM

Tennis 1:00:00 [1]

Relaxed hit with Rachel. Feel as though I am hitting the ball better when I get it right but not getting it right any more often.

Saturday Jan 25 #

7 AM

Running warm up/down 7:10 intensity: (31 @1) + (3:24 @2) + (2:27 @3) + (48 @4) 0.95 km (7:33 / km) +56m 5:51 / km
ahr:129 max:156 shoes: Salomon Speedcross 4

Short warm up part way up and down the first hill to try to prepare myself for the shock at the start.

Running race 25:27 intensity: (22 @1) + (12 @2) + (4:27 @3) + (14:24 @4) + (6:02 @5) 4.93 km (5:10 / km) +201m 4:18 / km
ahr:153 max:171 shoes: Salomon Speedcross 4

Mundy Parkrun.
This was tough. Started out near the front and with Liam up the first hill, losing a few places along the way. Gained and lost about equally around the loop to the NE and started to pull away from Liam. Felt slow running around the top of the hill but gained a little on the group in front and passed them once we turned downhill. Last hill felt steeper and about twice as long as I was expecting so on the final down into the finish I was just thinking that I never want to do this run again. I knew Simon had run 25:26 so I hoped to get some near that but felt as though I was going to be a few minutes off so I was more pleased than frustrated to find I was only 1 second slower. Liam finished about 3 minutes back.

Running 6:41 intensity: (1:01 @1) + (4:50 @2) + (43 @3) + (7 @4) 0.9 km (7:28 / km) +12m 6:59 / km
ahr:124 max:152

Friday Jan 24 #

7 AM

Running 45:01 intensity: (6 @0) + (3:29 @1) + (40:07 @2) + (1:19 @3) 7.07 km (6:22 / km) +11m 6:19 / km
ahr:120 max:141 slept:6.0 shoes: Solar Glide Blue

Easy run through UWA to the river and back with Rachel. Best I have felt on an easy run in a long time. Still a bit of pain in the right ankle or achilles all the time but it was very mild.

Thursday Jan 23 #

4 AM

Gym 2:21:45 intensity: (1:37 @0) + (1:45:23 @1) + (19:40 @2) + (9:21 @3) + (3:30 @4) + (2:14 @5)
ahr:102 max:184 slept:3.0

Couldn't sleep so went to the gym before pump class. Half an hour on the bike, 100 flights on the stepper, a bit of mucking around on the skillmill plus some glute activation and Achilles rehab exercises.

CC was away for pump class so did some circuits with Rose instead. Absolutely dead by the end.

Tuesday Jan 21 #

5 PM

Orienteering 47:27 intensity: (16 @0) + (4:01 @1) + (17:51 @2) + (8:41 @3) + (15:08 @4) + (1:30 @5) 9.29 km (5:06 / km) +25m 5:02 / km
ahr:134 max:170 shoes: Solar Glide Blue

O training at Carine.
Felt awful on the warm up but much better when I ran harder. A lot of it was pretty hard going with the soft grass and strong wind. Warm down collecting tapes was a lot better than the warm up but still felt worse than running hard.

Monday Jan 20 #

6 PM

Running 32:03 intensity: (5:19 @1) + (22:57 @2) + (3:27 @3) + (20 @4) 5.42 km (5:55 / km) +52m 5:38 / km
ahr:121 max:153 shoes: Solar Glide Blue

Easy run in KP with a stop at Rosalie PS to challenge Amy's time for the little course Rachel set for her earlier. I beat her. Feeling stiff the whole way.

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