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Training Log Archive: Craig

In the 7 days ending Nov 14:

activity # timemileskm+mload
  Tennis1 2:30:0052.5
  Cycling3 1:46:59 19.75(11.1/h) 31.79(17.8/h) 45010.8
  Running2 1:37:00 11.23(8:38) 18.07(5:22) 18528.1
  Orienteering2 1:18:55 9.8(8:03) 15.77(5:00) 11827.2
  Total8 7:12:54 40.78 65.63 752118.6
  [1-5]8 7:12:10
averages - weight:73.8kg

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Sunday Nov 14 #

4 PM

Cycling 1:07:13 intensity: (44 @0) + (1:06:29 @1) 21.38 km (19.1 kph) +232m
ahr:96 max:113

Easy ride around the bridges with Rachel.

Saturday Nov 13 #

5 PM

Orienteering race 37:18 intensity: (13 @1) + (13 @2) + (1:06 @3) + (35:46 @4) 7.77 km (4:48 / km) +37m 4:41 / km
ahr:153 max:159 shoes: Brooks Glycerin 17 Black

Burrendah Metro.
Saw 101 on my warm up and knew you could leave that in any direction so was leaning towards going to that first unless there was an obviously better option. Didn't see an obvious reason to change plan so went to 101 first but wasn't sure what I would do next until after I punched and decided 115 looked bad so went to 112. A bit unsure about 113, 114 but decided to get them and once that was decided the rest of the route seemed pretty obvious. I was distracted by route planning on the way to 113 so took a bad route from 113-114 and Simon overtook me. I slowly reeled him in over the next few controls and went past at 118. I knew Simon had done the same as me up to there, was likely to do the same for the rest and was running about the same speed so the pressure was on to keep the pace up. Crossed paths with Sten near 120 knowing I had half my controls. I didn't know he was on the exact reverse route so also had half his controls but I did wonder and I thought the second half would be slower for me. Leaving 105 to 104 I could see I had opened a bit of a gap to Simon but I was suffering a bit in the heat so felt I had to keep pushing to the end. It turned out Simon was doing the medium so didn't need to worry about him but having him there helped push me enough to beat Liam by a minute with a very similar distance. 1:34 behind Sten.

Friday Nov 12 #

8 AM

Cycling 19:13 intensity: (18:48 @1) + (25 @2) 4.57 km (14.3 kph) +90m
ahr:98 max:119

5 PM

Cycling 20:33 intensity: (19:06 @1) + (1:27 @2) 5.85 km (17.1 kph) +127m
ahr:97 max:122

Thursday Nov 11 #

4 PM

Orienteering 41:37 intensity: (2:42 @1) + (33:48 @2) + (5:07 @3) 8.0 km (5:12 / km) +81m 4:57 / km
ahr:122 max:143

Wednesday Nov 10 #

7 AM

Note
weight:73.8kg

Feeling fat so decided to check how bad it was. Not as bad as I thought.
5 PM

Running 56:00 intensity: (1:55 @1) + (10:21 @2) + (34:57 @3) + (8:47 @4) 11.36 km (4:56 / km) +151m 4:37 / km
ahr:136 max:146 shoes: Brooks Glycerin 17 Black

Garmin session, 36min tempo at 4:50/km.
Quads feeling stiff but otherwise felt pretty easy most of the way. Starting to feel a bit tired in the last 5 minutes. Confused my watch by pressing stop exactly as the session finished so it decided my 10 minute warm down was only 0.03km even though it recorded a track that was 1.84km.

Tuesday Nov 9 #

8 PM

Running 41:00 intensity: (2:24 @1) + (33:26 @2) + (1:51 @3) + (3:15 @4) + (4 @5) 6.71 km (6:07 / km) +33m 5:58 / km
ahr:123 max:160 shoes: Brooks Glycerin 17 Black

Easy with Matt. Kept it short because I had a sore knee from tennis and Matt had a sore foot and hip.

Monday Nov 8 #

7 PM

Tennis 2:30:00 [3]

Pennants at Wanneroo with Ian S and Dave.
Started really poorly in the first doubles with Dave. I think we won 2 points in the first set. Improved in the second set but couldn't maintain it in the third.
Lost 0-4 4-2 1-4
Singles against Ramil Yao. Had chances, lost a couple of sudden death points including one on a serve that hit the net and trickled over. He placed the ball very well in the key moments and I didn't.
Lost 3-4(1) 0-4
Final doubles with Ian against Ramil and Matt. We created lots of chances but missed a lot of key volleys so never created any scoreboard pressure.
Lost 0-4 2-4
Right knee getting sore at the end. Didn't feel as though I played very well.

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