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Training Log Archive: Craig

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Running4 2:48:33 19.62(8:36) 31.57(5:20) 18245.8
  Orienteering1 2:06:13 5.46(23:07) 8.79(14:22) 15914.7
  Cycling1 52:50 8.27(9.4/h) 13.31(15.1/h) 1718.5
  Total6 5:47:36 33.35(10:25) 53.67(6:29) 35879.0
  [1-5]6 5:41:33

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Sunday Apr 4 #

8 AM

Orienteering 2:06:13 intensity: (5:21 @0) + (1:44:21 @1) + (10:58 @2) + (4:56 @3) + (35 @4) + (2 @5) 8.79 km (14:22 / km) +159m 13:10 / km
ahr:97 max:160

Saturday Apr 3 #

7 AM

Running warm up/down 13:10 intensity: (5:11 @1) + (6:44 @2) + (1:15 @3) 2.16 km (6:05 / km)
ahr:115 max:133 shoes: Solar Glide Black and Orange

Warm up initially with Amy then with Rachel then a bit more on my own including a few drills and strides at the end.

Running race 20:38 intensity: (17 @1) + (27 @2) + (1:08 @3) + (18:26 @4) + (20 @5) 4.97 km (4:09 / km) +3m 4:08 / km
ahr:152 max:161 shoes: Solar Glide Black and Orange

Tried to do this one as fast as I could. Thought I would run with Liam for the first few km but as soon as we hit the path he started pulling ahead and I didn't want to go any faster so I let him go. A guy in a bright pink shirt came past me early and looked likely to hold a strong pace. Initially I thought he was going too fast but I closed up a little when I passed another group and then settled into a rhythm behind him. Liam probably had about 100m on me at the turn but on the way back I could see he was struggling a bit, running with his hands on his hips at times, and I was staying to edge closer. Coming around the cove I thought I could probably catch him but knew he wouldn't let me past. I pulled up next to him with about 200m to go but he immediately lifted a bit and then left me for dead up the final hill.
Satisfied with the effort, paced it well, but still a bit disappointed to be so slow even though it was exactly what I expected. Feeling motivated to try to get back under 20 for the moment, not sure how long it will last.

Running warm up/down 6:16 intensity: (33 @1) + (2:26 @2) + (3:17 @3) 1.04 km (6:02 / km)
ahr:127 max:139 shoes: Solar Glide Black and Orange

Went back out to find Amy and run the last bit with her. Didn't continue much further because my left heel was getting a little sore.

Friday Apr 2 #

4 PM

Cycling 52:50 intensity: (42 @0) + (25:42 @1) + (4:56 @2) + (3:09 @3) + (6:41 @4) + (11:40 @5) 13.31 km (15.1 kph) +17m
ahr:120 max:178

Gelato ride with Rachel.

Thursday Apr 1 #

6 PM

Running 41:49 intensity: (7:02 @1) + (19:41 @2) + (15:06 @3) 7.32 km (5:43 / km) +75m 5:26 / km
ahr:125 max:141 shoes: Solar Glide Black and Orange

Easy run around Reabold while Liam had a tennis lesson. A bit sore in the usual spots but nothing particularly memorable.

Wednesday Mar 31 #

5 PM

Running 49:51 intensity: (3:46 @1) + (10:01 @2) + (28:37 @3) + (7:27 @4) 10.07 km (4:57 / km) +94m 4:44 / km
ahr:134 max:158 shoes: Brooks Glycerin 16 Grey

Steady run over to Shenton turf via Perry Lakes which turned into a build run as I tried to get the average pace down under 5min/km by the end. I was still a bit over 5 with 1k to go at the bottom of the Lemnos St hill so had to push it pretty hard up the hill.

Tuesday Mar 30 #

7 PM

Running 36:49 intensity: (16:10 @1) + (20:37 @2) + (2 @3) 6.0 km (6:08 / km) +11m 6:05 / km
ahr:114 max:133 shoes: Saucony Ride

Shorter easy run with Matt this week because he is trying to let his sore knee get better. I felt really good tonight, probably because Matt got here a bit early, before I had time to eat dinner. A bit sore around the heels but not as bad as it usually has been with these shoes. I had decided to stop running in these shoes but had them on when Matt arrived and couldn't be bothered changing.

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