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Training Log Archive: Craig

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Running3 1:39:09 10.2(9:43) 16.42(6:02) 13420.9
  Orienteering2 1:23:22 9.14(9:07) 14.71(5:40) 7032.5
  Total4 3:02:31 19.35(9:26) 31.14(5:52) 20453.4
  [1-5]4 3:02:22

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MoTuWeThFrSaSu

Sunday Feb 16 #

5 PM

Running 55:02 intensity: (2 @0) + (9:54 @1) + (44:01 @2) + (1:05 @3) 8.85 km (6:13 / km) +82m 5:57 / km
ahr:118 max:137 shoes: Solar Glide Blue

Easy evening run with Rachel. Felt surprisingly comfortable. Maybe getting a little more sore towards the end but still not bad.

Saturday Feb 15 #

4 PM

Running warm up/down 6:15 intensity: (1:38 @1) + (3:22 @2) + (1:15 @3) 1.09 km (5:43 / km)
ahr:120 max:138 shoes: Solar Glide Blue

Actually felt reasonably good at times (with the wind) on the warm up.

Orienteering race 29:59 intensity: (26 @1) + (11 @2) + (1:46 @3) + (26:18 @4) + (1:18 @5) 6.5 km (4:37 / km)
ahr:151 max:172 shoes: Solar Glide Blue

Kent St Weir Metro.
Doing the loop out to the eastern bridge looked reasonable and seemed the simpler way to start so I headed out to 6 first. About 7th there but got past all but Nick by the second and passed him with a different route to the next. Paul and Joseph had skipped 19 so passed them on the way through 28 and 15. Finalised the rest of my route on the way to 14 and 13 so it was smooth sailing for the rest. It seems most of the other long course runners were following the same route behind me but I wasn't aware at all. I didn't even realise Nick was doing the long. In hindsight doing 25 and 10 in the opposite order would have been a few seconds faster. Felt pretty good all the way. Could have pushed a bit harder through the second half but I decided I'd rather keep feeling good.

Thursday Feb 13 #

5 PM

Running 37:52 intensity: (5:38 @1) + (16:04 @2) + (16:10 @3) 6.48 km (5:51 / km) +52m 5:37 / km
ahr:126 max:142 shoes: Solar Glide Blue

Easy run in KP after work. Not quite as bad as the morning effort last week but still a bit of a struggle. Thought I was feeling reasonably loose from the walk home but still took a while to get going. Quite painful all the way. Tried to run as gently as I could but the only thing that really seems to help is running faster.

Tuesday Feb 11 #

5 PM

Orienteering 53:23 intensity: (7 @0) + (3:50 @1) + (17:53 @2) + (14:50 @3) + (16:40 @4) + (3 @5) 8.22 km (6:30 / km) +70m 6:14 / km
ahr:135 max:162 shoes: Nike Pegasus 34

Sprint training at ECU Joondalup.
6 courses with about 2 min rest between. I did H1, H2, M1, M2, E1, E2. Did the first one pretty easy as a warm up then went harder as the courses for shorter and with more familiar control sites.
Rachel picked me up from work and forgot to put my bag in the car so I had to run in my work clothes. Lucky my work clothes were shorts, a lightweight polo and running shoes. Actually quite comfortable to run in but I did ditch the shirt for the second half.

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