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Training Log Archive: Craig

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Tennis2 3:00:0063.0
  Running4 2:27:23 17.16(8:35) 27.61(5:20) 30139.7
  Cycling1 1:05:07 8.81(8.1/h) 14.18(13.1/h) 1966.2
  Total7 6:32:30 25.97 41.79 497109.0
  [1-5]7 6:28:23
averages - weight:73.1kg

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Sunday Nov 22 #

4 PM

Cycling 1:05:07 intensity: (3:53 @0) + (1:00:21 @1) + (46 @2) + (7 @3) 14.18 km (13.1 kph) +196m
ahr:87 max:133

Easy ride with Liam and Amy. Went into the city to check out the area around the new office. Very slow coming back as Amy was struggling a bit with the headwind.

Saturday Nov 21 #

7 AM

Running warm up/down 4:39 intensity: (2:29 @1) + (2:03 @2) + (7 @3) 0.7 km (6:40 / km)
ahr:113 max:133 shoes: Solar Glide Blue and White

Just enough warm up to loosen the ankles a little.

Running tempo 21:05 intensity: (32 @1) + (8:08 @2) + (31 @3) + (11:25 @4) + (29 @5) 4.87 km (4:20 / km) +53m 4:06 / km
ahr:140 max:164 shoes: Solar Glide Blue and White

Garvey Park Parkrun. Matt suggested a 5k run last night but we were just about to eat a fairly late dinner so I suggested Parkrun instead. He stopped responding after I told him the start time so I didn't really expect him to show up but it seemed a good excuse to go and check out the new course anyway. Running the B course due to Tonkin Hwy works so there were a couple of nice loops around the limestone paths before an out and back on the river path.
Found myself next to John Herzfeld early so chatted to him until I pulled ahead after the one small hill. There were some nice little rough sections early on but I had to take them slowly because the guy in front of me kept jumping from side to side so I was scared he would take me out if I tried to go past. Tried to just keep it comfortable but I can never resist speeding up a little at the end.

Running warm up/down 8:48 intensity: (18 @1) + (6:46 @2) + (1:28 @3) + (16 @4) 1.44 km (6:07 / km)
ahr:126 max:154 shoes: Solar Glide Blue and White

Warm down with Rachel.
11 AM

Tennis 1:00:00 [3]

On Tuesday morning I tried to arrange for Liam to hit with Nic on Saturday but didn't get any response from him when I tried to confirm details so we went over together around 11 so I could do Saturday singles if Nic was there or hit with Liam if he wasn't. Nic wasn't there so I hit with Liam on the hard court.
Threw the frisbee for a little while on the way home.

Friday Nov 20 #

Note

Looks as though my commute will be getting a little longer from March when we move into a new office in the CBD.

Thursday Nov 19 #

6 PM

Running 38:14 intensity: (25 @1) + (2:56 @2) + (28:40 @3) + (6:12 @4) + (1 @5) 7.41 km (5:10 / km) +101m 4:50 / km
ahr:138 max:163 shoes: Saucony Ride

Steady run around most of the Zamia trail while Liam had a tennis lesson.

Wednesday Nov 18 #

6 PM

Running 33:56 intensity: (2:57 @1) + (12:54 @2) + (17:59 @3) + (6 @4) 6.4 km (5:18 / km) +53m 5:06 / km
ahr:128 max:153 shoes: Brooks Glycerin 16 Grey

Felt fine at the start but the ankles started to hurt after a couple of minutes. Legs still felt quite fresh so kept the pace reasonably solid.

Tuesday Nov 17 #

6 AM

Running 40:41 intensity: (14 @0) + (20:55 @1) + (19:32 @2) 6.8 km (5:59 / km) +94m 5:36 / km
ahr:114 max:127 weight:73.1kg shoes: Saucony Ride

Easy run with Rachel while kids did S&C. I was reluctant to start running and expected my legs to feel super stiff and heavy but actually it just felt super easy.
7 PM

Tennis 2:00:00 [3]

Mixed doubles pennants at Cottesloe.
Won the first two sets with Tischa 6-1 6-0 and split the next two with Lisa 6-3 4-6. Had a long break in the middle as Mike and Lisa's first set went to a tie breaker. Some tight sets and some one sided because Cott's number 2 woman was much better than their number 1.

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