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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Running5 2:35:10 17.17(9:02) 27.64(5:37) 3943.1
  Tennis1 2:30:0052.5
  Orienteering2 39:35 3.45(11:29) 5.55(7:08) 512.9
  Total6 5:44:45 20.62 33.18 44108.5
  [1-5]6 5:44:32
averages - weight:72.3kg

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Sunday Feb 21 #

8 AM

Running warm up/down 7:42 intensity: (1:18 @1) + (5:30 @2) + (54 @3) 1.28 km (6:00 / km)
ahr:121 max:133 shoes: Solar Glide Black and Orange

Warm up run out and back along the road.

Orienteering race 24:23 intensity: (23 @1) + (21 @2) + (5:00 @3) + (18:39 @4) 3.77 km (6:28 / km) +2m 6:28 / km
ahr:146 max:155 shoes: Solar Glide Black and Orange

Perth Waldorf School sprint on a 1:1500 map with 44 controls.
Never had any intention of trying to push this hard but I'm not sure I really could have anyway as I wasn't doing that well at keeping on top of the navigation as it was. Didn't have too much trouble on 1 with the big buildings to navigate by but struggled on 2, running past a lot of things without recognising them so hadn't looked ahead at all when I got to 2. I didn't really want to run through the bush so was looking for the indistinct track but didn't see it so went the long way around. Long leg to 4 helped to settle down and felt a lot smoother after that. Punched the map change control on the way to the first map flip control but realised straight away. Second map and most of the third were ok. Still felt a bit out of control through the Northern section and left 29 the wrong way without really realising so was a little slow to correct. Final map I think was all ok, probably just missing the opportunity to push a bit harder as things were getting more familiar.

Saturday Feb 20 #

7 AM

Orienteering 15:12 intensity: (13:29 @1) + (1:37 @2) + (6 @3) 1.78 km (8:31 / km) +4m 8:27 / km
ahr:95 max:137 shoes: Brooks Glycerin 16 Grey

Gentle warm up for Parkrun with a mix of walking and jogging.

Running tempo 21:26 intensity: (13 @0) + (23 @1) + (50 @2) + (3:55 @3) + (14:02 @4) + (2:03 @5) 4.98 km (4:18 / km) +2m 4:18 / km
ahr:148 max:163 shoes: Brooks Glycerin 16 Grey

Tried to start out slowly but it was a bit crowded so I passed a few people to find some space. A woman came past me at what seemed like a good tempo pace so I tried to just tuck in behind her. A little later a man came flying past but then slowed to run next to the woman and talk to her. They kept talking the whole way so I felt a bit like I was intruding but it was nice to just sit behind someone comfortably holding a steady pace. The talk dropped off and the pace picked up a bit on the way back but it stayed pretty comfortable all the way. I was initially aiming for around 22-23 but still quite happy with how comfortable that felt.

Friday Feb 19 #

6 PM

Running 24:38 intensity: (16 @1) + (10 @2) + (16:53 @3) + (5:23 @4) + (1:56 @5) 5.02 km (4:55 / km) +19m 4:49 / km
ahr:143 max:181 shoes: Saucony Ride

Standard 5k loop after work. Left it a bit late so tried not to take too long. Right Achilles a bit sore today but improved by the end.

Thursday Feb 18 #

6 PM

Running 40:00 intensity: (2:40 @1) + (30:36 @2) + (6:36 @3) + (8 @4) 6.47 km (6:11 / km) +1m 6:10 / km
ahr:124 max:147 shoes: Brooks Glycerin 16 Grey

Around McGillivray from Reabold while Liam hit with Daman. Feeling very weak early on, probably not helped by skipping lunch on 3 of the last 4 days.

Wednesday Feb 17 #

7 AM

Note
weight:72.3kg

7 PM

Tennis 2:30:00 [3]

Men's doubles pennants vs Applecross.
We lost 2-6. I played crap. Teams were fairly even except their number one was way better than everyone else. High point was winning 7 out of 7 sudden death points in the last two sets and winning the final set. Left Achilles getting a bit sore by the end.

Tuesday Feb 16 #

8 PM

Running 1:01:24 intensity: (5:32 @1) + (54:17 @2) + (1:35 @3) 9.88 km (6:13 / km) +16m 6:10 / km
ahr:122 max:133 shoes: Brooks Glycerin 16 Grey

Easy run through UWA to the river and back with Matt. Almost pain free early on but the left Achilles was getting a little sore towards the end.

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