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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 8:

activity # timemileskm+mload
  Running3 2:21:57 15.7(9:03) 25.26(5:37) 12235.0
  Tennis1 1:30:009.0
  Orienteering1 39:24 4.21(9:22) 6.77(5:49)10.1
  Total5 4:31:21 19.91 32.03 12254.1
  [1-5]5 4:31:14

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MoTuWeThFrSaSu

Sunday Mar 8 #

6 AM

Running 53:56 intensity: (29:41 @1) + (13:02 @2) + (10:53 @3) + (20 @4) 9.27 km (5:49 / km) +11m 5:47 / km
ahr:118 max:151 shoes: Solar Glide Blue

Easy run down past NYC and back with Rachel. Achilles pretty bad across the oval at the start but was better when I started on firm surfaces. Had to pick up the pace a bit on the way back without Rachel there to distract me after she needed to stop. Couldn't wait for her because both kids needed to be pushed to get ready for tennis after going to bed late last night.
4 PM

Tennis 1:30:00 [1]

3 sets of doubles with Rachel, 2 against Damien and Guy then another with Damien's father in law swapping in for Guy. Played ok but could still do with a bit more practice before the club champs. Ankles getting a bit sore in the last set.

Saturday Mar 7 #

7 AM

Running 11:47 intensity: (8:40 @1) + (3:07 @2) 1.83 km (6:27 / km) +12m 6:15 / km
ahr:109 max:128 shoes: Solar Glide Blue

Warm up from tennis club to parkrun plus a bit extra.

Running tempo 20:44 intensity: (23 @1) + (9 @2) + (1:10 @3) + (15:57 @4) + (3:05 @5) 4.97 km (4:11 / km)
ahr:153 max:162 shoes: Solar Glide Blue

Perry Lakes Parkrun.
Tried to just run this as a good strong tempo rather than really racing. Felt quite comfortable through the first half but I used the turnaround to overtake someone and then pushed a bit harder for a while to get clear so the second lap ended up feeling quite hard. Achilles didn't really bother me.

Running 7:11 intensity: (42 @1) + (5:44 @2) + (45 @3) 1.12 km (6:24 / km)
ahr:123 max:133 shoes: Solar Glide Blue

Warm down back to tennis club.

Thursday Mar 5 #

6 AM

Running 48:19 intensity: (6:00 @1) + (27:48 @2) + (14:15 @3) + (16 @4) 8.07 km (5:59 / km) +99m 5:38 / km
ahr:124 max:146 shoes: Solar Glide Blue

Easy run in KP with Rachel. Achilles not too bad.

Tuesday Mar 3 #

5 PM

Orienteering 39:24 intensity: (7 @0) + (8:00 @1) + (11:54 @2) + (18:29 @3) + (54 @4) 6.77 km (5:49 / km)
ahr:126 max:145 shoes: Solar Glide Blue

Map memory training at Cliff Sadlier Park. Mostly ok but spent a long time on one control which was shown in a clear strip but was actually in the thickest patch of bush on the whole map. I was stopping my watch while memorising but got the starting and stopping wrong at some point so missed most of one loop I think. The final loop with 10 controls turned out to be one of the easiest to remember, mostly because it was last.

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