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Training Log Archive: Craig

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running6 4:19:57 27.66(9:24) 44.52(5:50) 18062.6
  Orienteering1 19:11 2.36(8:08) 3.79(5:04) 119.5
  Total6 4:39:08 30.02(9:18) 48.31(5:47) 19172.1
  [1-5]6 4:38:48
averages - weight:71.8kg

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Sunday Mar 28 #

9 AM

Running warm up/down 13:15 intensity: (1:12 @1) + (3:29 @2) + (4:31 @3) + (4:03 @4) 2.01 km (6:35 / km)
ahr:134 max:157 shoes: Salomon Speedcross Black

Warm up with Rachel and Matt plus a bit extra including a few drills and strides.

Orienteering race 19:11 intensity: (27 @1) + (14 @2) + (1:44 @3) + (15:41 @4) + (1:05 @5) 3.79 km (5:04 / km) +11m 4:59 / km
ahr:151 max:165 shoes: Salomon Speedcross Black

Swan Valley Adventure Centre NavDash.
Really struggled to find the start triangle and first control on the map but I don't think I was alone in that and I did find them just in time to do the hard left out of the triangle. Number 2 I thought was more behind the eastern shed so avoided the narrow gap between the sheds in case it was slow and got stuck on the wrong side of a bush instead. Left between the sheds. Struggled a little with 4 because of the number for 22 obscuring the route but got through ok. Next few straight forward. Tried to push it down the hill to 7 but felt slow compared to how Liam looked. Disappointed that he overran it as I was interested to see how much faster he was. Matt was leaving 7 as I came in. I was a little off line on 8, having to turn quite sharply right at the end. Caught up to Matt at 9 as he had been a bit off to the right. Managed to stay upright over the wobbly bridge and get through the next few cleanly but was feeling very tired heading across the ovals and back into the buildings. Got quite close to Sten by the end of the bushy section but he pulled a minute clear over the final loop, just outrunning me I think. Happy with my run but need to get fitter.

Saturday Mar 27 #

6 AM

Note
weight:71.8kg

7 AM

Running warm up/down 20:00 intensity: (12 @0) + (13:31 @1) + (6:17 @2) 3.1 km (6:27 / km) +25m 6:12 / km
ahr:110 max:123 shoes: Solar Glide Black and Orange

Warm up loop with Rachel. Still sore.

Running tempo 22:21 intensity: (36 @1) + (37 @2) + (6:04 @3) + (15:04 @4) 5.07 km (4:25 / km)
ahr:145 max:154 shoes: Solar Glide Black and Orange

Started out pretty easy for the first couple of hundred metres then settled into a tempo pace that felt just a little harder than I wanted it to be.

Running warm up/down 12:28 intensity: (21 @1) + (5:06 @2) + (7:01 @3) 2.09 km (5:58 / km) +2m 5:56 / km
ahr:129 max:132 shoes: Solar Glide Black and Orange

Warm down loop looking for Rachel. Found her when I got back to the car. Still sore.

Friday Mar 26 #

6 PM

Running 30:05 intensity: (8:06 @1) + (20:16 @2) + (24 @3) + (1:14 @4) + (5 @5) 5.03 km (5:59 / km) +20m 5:52 / km
ahr:118 max:166 shoes: Brooks Glycerin 16 Grey

Easy run in KP with Rachel. Both ankles a bit sore every step.

Thursday Mar 25 #

5 PM

Running intervals 46:13 intensity: (8 @0) + (24:01 @1) + (10:43 @2) + (10:23 @3) + (58 @4) 7.31 km (6:19 / km) +25m 6:13 / km
ahr:116 max:155 shoes: Solar Glide Black and Orange

McLean Park intervals with Matt. Similar session to last week, just changed the order a bit. 3 min, 2 min, 1 min x 2 with rest equal to the next effort.
Can't really progress the sessions at the moment because Matt is still struggling with a bit of an injury but it felt as though he was running a bit better tonight. I wasn't feeling the need to run as much wider than him as I did last week.

Wednesday Mar 24 #

5 PM

Running 52:28 intensity: (32 @1) + (10:57 @2) + (39:06 @3) + (1:53 @4) 9.9 km (5:18 / km) +85m 5:05 / km
ahr:134 max:151 shoes: Brooks Glycerin 16 Grey

Steady run around Shenton Bushland. Started with a lap around Shenton Turf trying to spot Amy doing her hockey grading. I didn't manage to spot Amy but did manage to step in a hole, where some sort of buried services had a broken lid, and hurt my right foot. Didn't hurt anything badly enough to really affect my run but it is pretty sore now on the outside of the foot a bit behind the little toe.

Tuesday Mar 23 #

8 PM

Running 1:03:07 intensity: (27:54 @1) + (30:30 @2) + (3:31 @3) + (30 @4) + (42 @5) 10.01 km (6:18 / km) +24m 6:14 / km
ahr:117 max:168 shoes: Brooks Glycerin 16 Grey

Easy around the river with Matt.

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