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Training Log Archive: Craig

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Tennis2 2:00:0033.0
  Orienteering2 1:03:38 7.39(8:36) 11.9(5:21) 7929.7
  Running3 48:27 5.16(9:24) 8.3(5:50) 3316.1
  Total5 3:52:05 12.55 20.2 11278.8
  [1-5]5 3:52:01

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MoTuWeThFrSaSu

Sunday Oct 4 #

9 AM

Running warm up/down 5:40 intensity: (2:18 @1) + (3:13 @2) + (9 @3) 0.93 km (6:04 / km) +5m 5:55 / km
ahr:118 max:137 shoes: Solar Glide Blue and White

Minimal warm up, mostly talking to Liam about French open predictions.

Orienteering race 15:10 intensity: (2 @0) + (33 @1) + (2:48 @2) + (1:11 @3) + (10:36 @4) 2.95 km (5:08 / km)
ahr:142 max:158 shoes: Solar Glide Blue and White

Leg 1 of the relays at UWA. Saw Sten ahead on a similar variation briefly around 4 or 5, otherwise on my own until I passed Nick at the last control. Didn't do too much wrong but was a little put off by the garden filled rough open South of the one on the lake so left via the (locked) gate rather than going back through it.

Orienteering race 14:00 intensity: (16 @1) + (7 @2) + (53 @3) + (12:41 @4) + (3 @5) 2.79 km (5:01 / km)
ahr:150 max:161 shoes: Solar Glide Blue and White

Third leg of UWA relays. All went pretty smoothly. Had a couple of little wobbles mid leg when I lost track of where I was up to but would only have cost a second or two each time.
Liam went ok I think. We were third over the line behind Ricky & Hadrien and Sten & Andries but Ricky punched a wrong control and Andries forgot to clear between runs so I think we ended up winning officially. BO ended up with the Rutty Rock anyway.

Saturday Oct 3 #

11 AM

Tennis 1:00:00 [3]

Hit with Liam at OTPC. Thought we might join in with Saturday singles but there were only two others there, already in the middle of a match, so we just hit together. Did a bit extra at the end when Liam tried to convince me to hit the ball harder. It actually went pretty well but it was harder work and no matter how hard I try I still can't hit it anywhere near as hard as Liam.

Wednesday Sep 30 #

7 AM

Running 28:44 intensity: (20 @1) + (18:21 @2) + (1:11 @3) + (8 @4) + (8:44 @5) 5.09 km (5:39 / km) +19m 5:33 / km
ahr:138 max:173 shoes: Brooks Glycerin 15 Black

Easy 5k loop. Ankles very stiff and sore.
8 PM

Tennis 1:00:00 [2]

Pennants training. Two sets of doubles with Dave, one against Luke and Mark and one against Luke and other Dave. Found out Luke is running the same leg of the Margaret River Ultra as Rachel.

Monday Sep 28 #

9 AM

Running warm up/down 10:42 intensity: (2 @0) + (36 @1) + (7:36 @2) + (2:16 @3) + (12 @4) 1.76 km (6:04 / km) +10m 5:54 / km
ahr:125 max:155 shoes: Salomon Speedcross 4

Run to the start with Liam.

Orienteering race 34:28 intensity: (22 @1) + (59 @2) + (1:11 @3) + (31:54 @4) + (2 @5) 6.16 km (5:36 / km) +79m 5:15 / km
ahr:150 max:162 shoes: Salomon Speedcross 4

Dryandra H3.
Feeling more motivated to try to push the pace around a shorter course today than I would have been dropping back to cruising pace on one of the longer courses. Perhaps pushing the pace a little too much on the first couple as I overran them slightly with things coming up much faster than I was expecting. Pretty smooth for the rest with just a little wobble on 9 and enjoying feeling fast in the very flat and open terrain. Happy to just dip under 6 min/km today after being just over yesterday. Must be quite a while since I last did that.

Running warm up/down 3:21 intensity: (32 @1) + (2:14 @2) + (35 @3) 0.52 km (6:30 / km)
ahr:122 max:133 shoes: Salomon Speedcross 4

Started to do a warm down before deciding to try to get photos of the others finishing. Got to the finish just in time to see Liam stack it but not in time to have the camera ready to capture it.

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