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Training Log Archive: Craig

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Running6 3:19:55 21.88(9:08) 35.21(5:41) 30445.4
  Orienteering2 1:29:43 8.46(10:36) 13.62(6:35) 32342.2
  Cycling1 41:24 9.89(14.3/h) 15.91(23.1/h) 689.9
  Total7 5:31:02 40.23(8:14) 64.75(5:07) 69597.5
  [1-5]7 5:30:44

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Sunday Sep 20 #

9 AM

Running warm up/down 8:30 intensity: (43 @3) + (3:11 @4) + (4:36 @5) 1.3 km (6:32 / km) +14m 6:12 / km
ahr:158 max:176 shoes: Salomon Speedcross 4

Warm up run to the start with Liam and Amy.

Orienteering race 1:19:24 intensity: (20 @1) + (5 @2) + (13:45 @3) + (1:04:14 @4) + (1:00 @5) 11.85 km (6:42 / km) +323m 5:54 / km
ahr:149 max:166 shoes: Salomon Speedcross 4

WA Long Champs at Avon Valley, M21A.
Tried not to rush things, just took my time and tried to stay on line when the visibility got bad, which was quite often. No significant problems, just felt a bit slow at times. Not often very clean and confident in and out of controls but never far off. A bit sore around the anterior tib or peroneals on the right leg early on but that eased off by half way. Definitely tiring towards the end but still moving ok.

Saturday Sep 19 #

1 PM

Running 8:34 intensity: (20 @1) + (5:12 @2) + (2:55 @3) + (7 @4) 1.65 km (5:12 / km)
ahr:127 max:148

Orienteering race 10:19 intensity: (11 @0) + (18 @1) + (1:10 @2) + (2:40 @3) + (5:43 @4) + (17 @5) 1.77 km (5:50 / km)
ahr:141 max:170 shoes: Solar Glide Blue and White

WA Sprint champs at ECU Joondalup.
Decided to try to take this seriously and go hard from the start but I didn't really feel as though I was succeeding. Just being a bit indecisive and conservative. Still going ok up to 5 but when I came into 6 there was no control. Eventually found it about 45 second layer tucked away out of sight on the wrong corner. I started to continue towards 7 but had lost all motivation to try to race so just jogged straight to the finish.
I wasn't looking like being competitive anyway.

Friday Sep 18 #

6 AM

Running 30:15 intensity: (14:18 @1) + (15:21 @2) + (36 @3) 5.06 km (5:59 / km) +20m 5:52 / km
ahr:115 max:139 shoes: Solar Glide Blue and White

Easy 5k plus some drills and strides. Some of it with Rachel. Right hip and calf still not great.

Thursday Sep 17 #

6 AM

Running 46:10 intensity: (5:28 @1) + (26:44 @2) + (13:45 @3) + (13 @4) 8.48 km (5:27 / km) +75m 5:13 / km
ahr:125 max:154 shoes: Brooks Glycerin 15 Black

Easy KP sand tracks.

Wednesday Sep 16 #

7 AM

Running 53:28 intensity: (3:18 @1) + (31:00 @2) + (19:10 @3) 10.05 km (5:19 / km) +111m 5:02 / km
ahr:127 max:139 shoes: Solar Glide Blue and White

Easy run in KP.

Tuesday Sep 15 #

6 AM

Running 52:58 intensity: (7 @0) + (21:13 @1) + (31:13 @2) + (25 @3) 8.68 km (6:06 / km) +85m 5:49 / km
ahr:115 max:138 shoes: Brooks Glycerin 15 Black

Very easy run in KP with Rachel after a false start taking Liam to S&C only to discover it has finished for the term. Felt a lot better than I expected to, a bit stiff to begin with but good by the end.

Monday Sep 14 #

6 AM

Cycling 41:24 intensity: (21:12 @1) + (7:36 @2) + (2:56 @3) + (8:35 @4) + (1:05 @5) 15.91 km (23.1 kph) +68m
ahr:121 max:165

Both ankles and left achilles feeling sore this morning so went for a ride instead of a run. Out to Christchurch and back. Came back the shorter way up Dalkeith Rd because it felt as though it was going to take too long going back the same way. Strained the right calf a little sprinting to make the green light at Stirling Hwy.

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