Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Apr 18, 2021:

activity # timemileskm+mload
  Running4 1:58:18 14.12(8:23) 22.72(5:12) 13540.1
  Cycling5 1:43:07 19.49(11.3/h) 31.37(18.3/h) 34835.5
  Tennis1 1:00:0021.0
  Orienteering1 29:11 2.54(11:29) 4.09(7:08) 2413.8
  Total9 5:10:36 36.15 58.18 506110.3
  [1-5]9 5:10:28

«»
1:39
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 18, 2021 #

9 AM

Running warm up/down 10:18 intensity: (1:43 @1) + (5:17 @2) + (3:18 @3) 1.72 km (5:59 / km)
ahr:123 max:138 shoes: Solar Glide Black and Orange

Warm up for NavDash. Less sore than usual.

Orienteering 29:11 intensity: (27 @1) + (36 @2) + (3:07 @3) + (24:55 @4) + (6 @5) 4.09 km (7:08 / km) +24m 6:56 / km
ahr:148 max:170 shoes: Solar Glide Black and Orange

NavDash at John Curtin College of the Arts.
Really confusing course with multiple levels with separate little maps of the lower and upper levels and lines going everywhere making it very hard to follow the course. First few controls were ok, once I found number 1 on the map, but after that I just found it too difficult to follow for it to be enjoyable. Really struggled to work out how to read the map on 6-7 and 8-9 and misread what was passable a couple of times. I had caught Ceri at 7 but dropped behind going to 9 and didn't catch up again until I failed to see the one way symbol on the Northern E-W passage on the upper level so took an illegal route into 14 and got past. I had changed my planned route because of the one way between 14 and 26 but just failed to see the other symbol. Nick tells me there was also a rubbish bin with an out of bounds sign on it that I must have run past but I didn't notice it at all. The rest I thought I got through reasonably ok apart from 25 where I failed to notice that you had to approach from the N so did the in and out to the S side first. Feeling pretty tired towards the end and not really motivated to push through it. I did tell Melinda I should be disqualified when I noticed my mistake after I finished but she didn't seem to want to know.
C • What was the easy course like? 7
1 PM

Tennis 1:00:00 [3]

Club champs mixed doubles semi final with Rachel against John and Janet Howieson. Good close match but we lost 6-4 6-3. Quite happy not to have to play the final against Brendan and Maddi.

Hard Long - Splits

Saturday Apr 17, 2021 #

7 AM

Running warm up/down 10:19 intensity: (3:14 @1) + (5:24 @2) + (1:41 @3) 1.8 km (5:44 / km) +13m 5:32 / km
ahr:119 max:137 shoes: Brooks Glycerin 16 Grey

Started with Rachel but she turned back to join the toilet queue after a couple of minutes so did most of this alone. Ran past a toilet with no queue just after Rachel turned back.

Running tempo 20:58 intensity: (26 @1) + (19 @2) + (2:06 @3) + (17:34 @4) + (33 @5) 4.97 km (4:13 / km) +2m 4:13 / km
ahr:151 max:161 shoes: Brooks Glycerin 16 Grey

Burswood Parkrun. I didn't think I really wanted to run as slowly as Rachel and Matt would do didn't try to wait for them. No plan other than to just do what felt comfortable, kind of hoping that would be around 4:30/km but expecting that I would run faster even if it wasn't really comfortable. First km or so was pretty comfortable except both ankles were really sore. I think I picked the pace up a bit from there, partly to ease the pain and partly just competitiveness picking off the people in front. Feeling like quite a hard effort by the end.

Running 8:25 intensity: (19 @1) + (1:31 @2) + (6:35 @3) 1.41 km (5:57 / km) +26m 5:27 / km
ahr:130 max:136

Friday Apr 16, 2021 #

8 AM

Cycling 18:34 intensity: (47 @1) + (1:54 @2) + (2:15 @3) + (5:53 @4) + (7:45 @5) 5.09 km (16.4 kph) +88m
ahr:151 max:167

5 PM

Cycling 16:13 intensity: (2:42 @1) + (2:42 @2) + (6:41 @3) + (4:08 @4) 5.22 km (19.3 kph) +83m
ahr:134 max:152

Tuesday Apr 13, 2021 #

8 AM

Cycling 15:42 intensity: (7 @0) + (2:37 @1) + (1:47 @2) + (2:00 @3) + (8:55 @4) + (16 @5) 4.63 km (17.7 kph) +82m
ahr:136 max:161

First commute to new office. Takes about the same time as bus.
5 PM

Cycling 14:24 intensity: (6:29 @1) + (1:20 @2) + (6:35 @3) 4.37 km (18.2 kph) +53m
ahr:120 max:144

Running 41:33 intensity: (16 @1) + (11:04 @2) + (27:25 @3) + (1:11 @4) + (1:37 @5) 7.81 km (5:19 / km) +74m 5:05 / km
ahr:134 max:169 shoes: Brooks Glycerin 16 Grey

Got home, put my running gear on and then sat on the coach for a minute struggling for motivation until Shadow reached out and stuck a claw in my back. That got me moving.

Monday Apr 12, 2021 #

2 PM

Cycling 38:14 intensity: (16:25 @1) + (4:52 @2) + (8:25 @3) + (8:30 @4) + (2 @5) 12.05 km (18.9 kph) +42m
ahr:124 max:161

Easy ride out to Dalkeith to watch a bit of tennis.
5 PM

Running 26:45 intensity: (1 @0) + (42 @1) + (2:41 @2) + (21:28 @3) + (1:53 @4) 5.01 km (5:20 / km) +19m 5:14 / km
ahr:136 max:148 shoes: Brooks Glycerin 16 Grey

Easy 5k in KP. Rachel was already out running by the time I got back from my ride so had to go alone.

« Earlier | Later »