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Training Log Archive: Craig

In the 7 days ending May 24, 2020:

activity # timemileskm+mload
  Running6 5:34:12 36.9(9:03) 59.39(5:38) 43283.0
  Orienteering2 32:37 2.68(12:10) 4.31(7:34) 5111.3
  Total8 6:06:49 39.58(9:16) 63.7(5:46) 48394.3
  [1-5]8 6:06:45

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MoTuWeThFrSaSu

Sunday May 24, 2020 #

7 AM

Running long 1:30:03 intensity: (13:21 @1) + (1:11:14 @2) + (5:28 @3) 14.81 km (6:05 / km) +123m 5:50 / km
ahr:120 max:142 shoes: Brooks Glycerin 15 Black

Long slow run with Rachel through UWA to the river, around to the Narrows, up Mount St and back home down the Broadwalk. I struggled with the pace a bit today so had to resort to weaving around either side of the path to get comfortable. A bit sore generally under the ankles but nothing too bad.

Saturday May 23, 2020 #

9 AM

Orienteering 24:08 intensity: (1:35 @1) + (2:49 @2) + (11:46 @3) + (6:17 @4) + (1:41 @5) 3.0 km (8:03 / km) +30m 7:40 / km
ahr:139 max:175 shoes: Salomon Speedcross 4

Putting out tapes for sprint course at Lake Leschenaultia.
11 AM

Orienteering 8:29 intensity: (35 @1) + (6:59 @2) + (55 @3) 1.31 km (6:28 / km) +21m 5:59 / km
ahr:121 max:135 shoes: Salomon Speedcross 4

Collecting tapes.

Friday May 22, 2020 #

4 PM

Running intervals 1:01:37 intensity: (4 @0) + (55 @1) + (20:08 @2) + (28:36 @3) + (11:45 @4) + (9 @5) 11.85 km (5:12 / km) +91m 5:01 / km
ahr:134 max:168 shoes: Solar Glide Blue and White

4x(800,400,200) with 1min recoveries.
I didn't want to be too concerned with the pace today so ran my intervals on random trails in KP and picked a session that I already had setup on my watch. Still ended up watching the pace a bit and it wasn't very impressive. Probably ended up being more like a tempo session. Right Achilles/ankle not great.

Thursday May 21, 2020 #

5 PM

Running 29:37 intensity: (8:49 @1) + (19:53 @2) + (39 @3) + (3 @4) + (13 @5) 5.07 km (5:50 / km) +32m 5:40 / km
ahr:118 max:177 shoes: Brooks Glycerin 15 Black

Easy run while Liam had a tennis lesson. Forcing myself to take it easy after a couple of faster runs but actually didn't feel too bad.

Running 11:30 intensity: (6:07 @1) + (5:12 @2) + (11 @3) 1.44 km (7:59 / km) +2m 7:55 / km
ahr:113 max:134 shoes: Nike Free 3.0 Flyknit Blue

Switched to the old frees for some drills and strides on the oval next to the tennis club. Felt good.

Wednesday May 20, 2020 #

5 PM

Running 51:01 intensity: (1:32 @1) + (17:08 @2) + (32:14 @3) + (7 @4) 9.89 km (5:09 / km) +107m 4:54 / km
ahr:130 max:149 shoes: Solar Glide Blue and White

Another steady run but in KP this time. Still depressingly slow for how fast it felt but not quite as bad as yesterday.

Tuesday May 19, 2020 #

4 PM

Running 53:13 intensity: (56 @1) + (14:59 @2) + (36:33 @3) + (45 @4) 10.43 km (5:06 / km) +44m 5:00 / km
ahr:133 max:157 shoes: Brooks Glycerin 15 Black

Steady run around the river to flying squadron and then back on streets past Nedlands tennis club. Depressing how fast 5min/km feels.

Monday May 18, 2020 #

5 PM

Running 37:11 intensity: (4:29 @1) + (31:37 @2) + (59 @3) + (6 @4) 5.9 km (6:18 / km) +32m 6:08 / km
ahr:119 max:152 shoes: Solar Glide Blue and White

Easy run in KP with some drills and strides at the end. Feet sore around the outside of the heels/side of foot. Probably tight peroneals from tennis and terrain.

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