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Training Log Archive: Craig

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running5 2:07:46 13.95(9:10) 22.45(5:41) 16332.4
  Tennis1 1:45:0021.0
  Orienteering2 56:48 6.23(9:07) 10.03(5:40) 9227.0
  Total6 4:49:34 20.18 32.47 25580.4
  [1-5]6 4:49:32

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Sunday Sep 27 #

9 AM

Running 11:02 intensity: (40 @1) + (8:17 @2) + (1:42 @3) + (17 @4) + (6 @5) 1.85 km (5:58 / km) +9m 5:50 / km
ahr:125 max:176

Orienteering race 34:31 intensity: (20 @1) + (27 @2) + (3:56 @3) + (29:38 @4) + (10 @5) 5.97 km (5:47 / km) +80m 5:25 / km
ahr:150 max:166 shoes: Salomon Speedcross 4

WA Middle Champs at Foxes Lair.
Only ran here once before about 30 years ago and I remembered it as being my favourite map at the time so I was disappointed to miss it last year due to Liam's tennis. I was expecting it to be pretty fast and not too technical so feeling a bit of pressure to push the pace. First control was easy but 2 & 3 were probably the hardest on the course and I felt a little out of control on them, not recognising things as early as I would have liked so having to take a bit of extra time to get it right. At least I did take the extra time and got through them reasonably cleanly. Next few were simpler so I tried to push the pace and was still feeling a little rushed, even losing track of where I was up to on tracks at times. Made a small mistake on 8 looking on the smaller lower rocks on the edge of the circle because the rock it was on was bigger than I was expecting. Just didn't read the map properly. Biggest time loss was on 12 where I tried to follow the small track too much and then tripped on some barbed wire, falling into a larger pile of barbed wire and taking a while to extract myself. Got a nice big scratch across my lower calf from the wire that tripped me. The test was all smooth apart from a momentary lapse on the way to 17 where I left a track one junction too early that probably only cost a second or two.
Finished feeling quite confident of getting the win, which I did, so was quite impressed that tRicky was less than two minutes behind.

Saturday Sep 26 #

2 PM

Running warm up/down 10:10 intensity: (23 @1) + (6:38 @2) + (3:09 @3) 1.85 km (5:30 / km)
ahr:126 max:144 shoes: Salomon Speedcross 4

Warm up laps of the oval.

Orienteering race 22:17 intensity: (24 @1) + (14 @2) + (2:27 @3) + (19:12 @4) 4.06 km (5:29 / km) +12m 5:25 / km
ahr:150 max:159 shoes: Salomon Speedcross 4

Narrogin SHS sprint. I didn't really want to push this hard with the middle champs tomorrow but I really only have one pace once I pick up a map. Well off the pace through the buildings early in the course and lost a little time on 5 when I realised the bare ground I was about to cross was mapped as garden bed and then took a little while to work out which similar bit of bare ground I was allowed to cross. Stuck to the tracks as much as possible for the rest of the course through the bush section so didn't expect to make up much time but somehow everyone else managed to screw up just enough to leave me in front at the finish. Had one more little time loss on the way to 15 when I punched an extra control on the mound at the start of the small track leading to 15 and was momentarily confused by the number not matching. I knew where I was, just forgot that I was only looking for the mound to help find the track and not expecting a control there. Another minor incident on the way to 24 losing out to a small Brownlie at the last second in a game of chicken going through a gate in opposite directions.

Thursday Sep 24 #

4 PM

Running 40:45 intensity: (43 @1) + (15:44 @2) + (20:30 @3) + (3:45 @4) + (3 @5) 7.02 km (5:48 / km) +68m 5:32 / km
ahr:131 max:162 shoes: Solar Glide Blue and White

Easy run at Reabold while Liam played tennis. Very tight in the glutes from tennis but it didn't really bother me while running. Took it very easy anyway.

Wednesday Sep 23 #

6 AM

Running 34:43 intensity: (2 @0) + (2:51 @1) + (10:42 @2) + (21:08 @3) 6.67 km (5:12 / km) +57m 5:00 / km
ahr:128 max:139 shoes: Brooks Glycerin 15 Black

Another easy run in KP. Thought I started slowly again but wasn't as slow as it felt. Stayed on the concrete path most of the way up and naturally started running a bit faster. Wanted to keep it fairly short because I intend to play tennis tonight but thought I'd better do something today because I'll probably have trouble walking tomorrow.
7 PM

Tennis 1:45:00 [2]

Pennants training at OPTC. Played 2 sets of doubles with Ash. First set against Ian and Luke we won 8-6 in a tie breaker. Second set against Dave and Luke we were definitely ahead but nobody was sure what the score was up to. I think we were actually up 7-3. I played reasonably well but I need to build up my tennis fitness if I'm going to survive the pennants season. I was feeling as though I'd had enough before the end of the second set and you need to play 4 sets each week in pennants. I don't know why they make it so long, I think everyone I know would prefer less.

Tuesday Sep 22 #

7 AM

Running 31:06 intensity: (11:51 @1) + (18:30 @2) + (12 @3) + (26 @4) + (7 @5) 5.06 km (6:09 / km) +29m 5:58 / km
ahr:116 max:169 shoes: Brooks Glycerin 15 Black

Very easy 5k with Rachel. Started very slowly and finished slowly but actually felt good at that pace.

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