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Training Log Archive: Craig

In the 7 days ending Mar 14:

activity # timemileskm+mload
  Running6 4:18:37 27.32(9:28) 43.97(5:53) 28456.9
  Tennis1 45:004.5
  Orienteering1 20:43 2.43(8:32) 3.91(5:18) 1310.2
  Total7 5:24:20 29.75 47.87 29771.7
  [1-5]7 5:24:05
averages - weight:72.6kg

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Sunday Mar 14 #

8 AM

Running warm up/down 18:50 intensity: (7:08 @1) + (11:40 @2) + (2 @3) 3.03 km (6:13 / km) +25m 5:58 / km
ahr:114 max:130 shoes: Salomon Speedcross Black

Warm up with Rachel out and back along the river.

Orienteering race 20:43 intensity: (12 @0) + (16 @1) + (5 @2) + (1:08 @3) + (18:20 @4) + (42 @5) 3.91 km (5:18 / km) +13m 5:13 / km
ahr:149 max:173 shoes: Salomon Speedcross Black

Garvey Park NavDash.
Had a pretty good run. Tried to be a little more in control this time and took the safer options to get as close as possible to the trickier controls before leaving tracks. I thought I started a little easier as well but still felt exhausted before half way and struggled to keep pushing through the soft sand section. Lost a little time on 20 running around the West side of the tree, didn't read the description. Hesitated a bit going into 23 because I hadn't seen the flag and could see 25 on the next group of trees so thought maybe I was one group too far west. A quick glance to the east confirmed I couldn't be and I saw the flag soon after. I suspected 25 was in the wrong spot but thought it could be another control so ran to the right spot first before running back to where I had seen it earlier which cost about 15 seconds. Put a bit of effort in on the finish because Liam wasn't there so I thought maybe I had a chance but I missed the hole on my first attempt to punch so only tied with Amy.

Told Brian about 25 being in the wrong spot as soon as I finished and he had it fixed before anyone else got there.

Amy lost a lot of time on 13 and eventually went on after she and Lois found a tree with a stick in the ground with pink tape with the control code (110) written on it. I went back out with Amy afterwards and we went straight to a tree with a stick in the ground with pink tape with 110 on it. I asked Amy if this was the one she found but she said no, this one also had 120 written on it but crossed out, the one she found didn't and was further in towards the green. We went a bit further and found the control but didn't go on to the tape she found earlier. It doesn't seem like good practice to leave numbered tape out on the two nearest similar features to a very vague control site (a distinctive tree in a flat area of white).

Running warm up/down 8:22 intensity: (57 @1) + (7:25 @2) 1.27 km (6:36 / km) +23m 6:02 / km
ahr:121 max:128 shoes: Salomon Speedcross Black

Warm down for me, warm up for Matt.

Saturday Mar 13 #

7 AM

Running warm up/down 15:07 intensity: (12:32 @1) + (2:35 @2) 2.31 km (6:32 / km) +3m 6:30 / km
ahr:108 max:122 shoes: Solar Glide Black and Orange

Warm up with Rachel. Not particularly comfortable but not as bad as last night.

Running tempo 21:50 intensity: (3 @0) + (42 @1) + (57 @2) + (5:31 @3) + (14:37 @4) 4.99 km (4:22 / km) +2m 4:22 / km
ahr:144 max:158 weight:72.5kg shoes: Solar Glide Black and Orange

Claisebrook Parkrun. Decided not to run with Rachel and Matt this time and just run what felt comfortable instead. Started a bit back from the front and started out easy. Kept it pretty easy out to the turn but felt good accelerating out of the turn so picked the pace up for a while and kept it going down the hill. Tried to ease back again once it flattened and keep it comfortable through to the end but when we turned with the wind around the cove and everyone around me was picking up the pace I was unable to resist doing a bit of overtaking. Felt good.

Running warm up/down 7:08 intensity: (20 @1) + (5:20 @2) + (1:28 @3) 1.25 km (5:41 / km)
ahr:125 max:132 shoes: Solar Glide Black and Orange

Walked over the bridge as Matt and Rachel ran under it and then did a warm down jog back around the cove.
10 AM

Tennis 45:00 [1]

Warm up hit with Liam on the UWA clay courts just to get a little taste of clay before his qualifying match for the Australian clay court champs.

Friday Mar 12 #

6 PM

Running 36:39 intensity: (15:49 @1) + (20:50 @2) 5.95 km (6:10 / km) +70m 5:49 / km
ahr:115 max:126 shoes: Brooks Glycerin 16 Grey

Easy run in KP with Rachel after work. Walked over to the ovals to loosen up before starting but was still a lot more painful than the last couple of days.

Thursday Mar 11 #

5 PM

Running intervals 51:20 intensity: (22:06 @1) + (13:28 @2) + (15:46 @3) 8.44 km (6:05 / km) +26m 6:00 / km
ahr:119 max:143 shoes: Solar Glide Black and Orange

Intervals with Matt while Liam had a tennis lesson.
After struggling to find a free space on the Perry Lakes or McGillivray ovals last week we decided to check out McLean Park near the tennis club. There was a small group of junior cricketers but they weren't taking up much space so we did a warm up loop through the streets and came back to McLean Park.
Session was 1 min easy, 1 min hard in sets of 5, 4 and 3 with 2min walk between sets. Efforts were fairly consistent but Matt was slowing down a bit on the recoveries later in the session. I tried to set the session up in my watch but I made the last set 1km efforts instead of 1 minute.
Started raining just after we finished so Liam's lesson was cut a little short.

Wednesday Mar 10 #

5 PM

Running 44:29 intensity: (2:33 @1) + (4:50 @2) + (35:20 @3) + (1:46 @4) 8.71 km (5:06 / km) +112m 4:48 / km
ahr:135 max:148 shoes: Brooks Glycerin 16 Grey

Steady run in KP. Relatively painless but felt very unfit. Felt closer to a tempo effort than I meant it to be. Humidity probably didn't help, dew point was around 20°C.

Tuesday Mar 9 #

6 AM

Note
weight:72.7kg

Back is stuffed. Had to pull out of tennis tonight.
8 PM

Running 54:52 intensity: (22:06 @1) + (32:46 @2) 8.01 km (6:51 / km) +23m 6:45 / km
ahr:114 max:123 shoes: Brooks Glycerin 16 Grey

Very slow shuffle through UWA and around the river with Matt. Very busy at UWA, had to weave through the crowds. Walked back from Winthrop Hall because we were both feeling a bit stuffed. Matt had worked two 12+hr days starting at 5am.

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