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Training Log Archive: Craig

In the 7 days ending May 30:

activity # timemileskm+mload
  Running4 3:17:32 21.22(9:19) 34.15(5:47) 19187.5
  Cycling1 1:14:07 14.81(12.0/h) 23.84(19.3/h) 21735.1
  Total5 4:31:39 36.03(7:32) 57.99(4:41) 408122.6

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Sunday May 30 #

3 PM

Cycling 1:14:07 intensity: (6:26 @1) + (5:37 @2) + (15:51 @3) + (34:31 @4) + (11:42 @5) 23.84 km (19.3 kph) +217m
ahr:145 max:172

Easy ride with Rachel through KP and around the bridges. Not much rain but a lot of water on the path and some strong wind.

Saturday May 29 #

5 PM

Running tempo 52:39 intensity: (2:47 @1) + (12:47 @2) + (16:00 @3) + (15:04 @4) + (6:01 @5) 10.27 km (5:07 / km) +49m 5:00 / km
ahr:140 max:170 shoes: Solar Glide Black and Orange

With Rachel for the first half of her 5k then down to the river for a 5k tempo. Was thinking about what pace to aim for on the way down to the river and decided to just try to keep it under 4:30/km as I thought aiming for 4:20/km would make me end up pushing a bit too hard. Definitely would have been too hard if I had gone 10 seconds/km faster. Felt alright but wasn't loving the constant hard surface. Calves still a bit sore 3 days later. Had to stop to tie my laces at the turn.

Thursday May 27 #

5 PM

Running 45:47 intensity: (1:56 @1) + (21:20 @2) + (11:29 @3) + (7:53 @4) + (3:09 @5) 7.31 km (6:16 / km) +52m 6:03 / km
ahr:134 max:164 shoes: Solar Glide Black and Orange

With Matt while Liam had a hit with Daman. Did a few laps of the camel lake trail with some very gentle surging. Didn't feel too bad.

Wednesday May 26 #

5 PM

Running 34:09 intensity: (1:38 @1) + (11:54 @2) + (20:25 @3) + (7 @4) + (5 @5) 6.13 km (5:35 / km) +52m 5:21 / km
ahr:129 max:164 shoes: Brooks Glycerin 16 Grey

Easy run in KP, mostly on sand. Legs felt a bit heavy but nothing hurting much.

Tuesday May 25 #

8 PM

Running 1:04:57 intensity: (22:51 @2) + (1:15 @3) + (1:49 @4) + (39:02 @5) 10.44 km (6:13 / km) +38m 6:07 / km
ahr:152 max:182 shoes: Brooks Glycerin 16 Black/Orang

Easy down to the flying squadron and back with Matt. Lack of training is starting to show, apparently I need 4 days to recover from this and my predicted 5k race time is out to 23:10 now. Actually felt pretty good and nothing hurt very much.

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