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Training Log Archive: Craig

In the 7 days ending Feb 19, 2023:

activity # timemileskm+mload
  Cycling8 3:29:07 45.8(13.1/h) 73.71(21.1/h) 167533.5
  Gym2 1:29:2219.2
  Running2 1:15:14 8.04(9:22) 12.93(5:49) 22916.9
  Orienteering1 43:40 4.85(9:01) 7.8(5:36) 19219.0
  Total12 6:57:23 58.68 94.44 209688.6
  [1-5]12 6:57:21
averages - weight:75.2kg

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Sunday Feb 19, 2023 #

5 PM

Cycling 41:05 intensity: (4:31 @1) + (12:43 @2) + (23:26 @3) + (25 @4) 18.73 km (27.4 kph) +299m
ahr:128 max:146

Not a lot of time or enthusiasm left after a long day at Liam's tennis and grocery shopping so just rode out to Christchurch and back but tried to push pretty hard most of the time.

Saturday Feb 18, 2023 #

7 AM

Gym 49:22 intensity: (46:32 @1) + (2:50 @2)
ahr:93 max:120 weight:75.2kg

Upper body.
5 PM

Orienteering 43:40 intensity: (58 @1) + (3:03 @2) + (16:42 @3) + (20:35 @4) + (2:22 @5) 7.8 km (5:36 / km) +192m 4:59 / km
ahr:143 max:161 shoes: NB More V3

City Beach Central MetrO, long course.
Went a bit out of my way early on trying to avoid hills but thought my route was pretty decent after that. I didn't actually feel they were a problem when I hit the unavoidable climbs later. Started pretty easy and was trailing Cedric Gros for a while. He was running a little faster but I was trying to keep up by cutting corners and got a little competitive when I caught up at 7. Achilles had stopped hurting by that stage and I was feeling good so I allowed myself to work a bit harder in the second half. Caught up to Riley at 6 and chased him through 3,1,2. I thought we might be taking different routes to the finish so pushed it a bit down the hill but he still had to get 116. Came onto the oval just in time to see Liam punching the finish 7 seconds ahead of me. Enjoyed that.

Friday Feb 17, 2023 #

8 AM

Cycling 16:52 intensity: (15:15 @1) + (1:37 @2) 4.56 km (16.2 kph) +146m
ahr:101 max:129

5 PM

Cycling 14:42 intensity: (8:35 @1) + (5:54 @2) + (5 @3) + (8 @4) 4.7 km (19.2 kph) +127m
ahr:113 max:153

Thursday Feb 16, 2023 #

8 AM

Cycling 16:58 intensity: (15:30 @1) + (1:28 @2) 4.51 km (15.9 kph) +150m
ahr:100 max:118

5 PM

Cycling 16:05 [1] 4.75 km (17.7 kph) +135m
ahr:91 max:111

Running 30:28 intensity: (4:07 @1) + (11:30 @2) + (14:51 @3) 5.41 km (5:38 / km) +114m 5:05 / km
ahr:125 max:136 shoes: Brooks Glycerin 17 Black 2

Run from Liam's tennis with 5x1min "on", 1min off to gently introduce a little more speed and see how the body reacts. Thought I would start out at about 5min/km and gradually get faster but I never felt capable of going much faster. Still feeling a little bit of soreness at the time but not noticing any reaction the next morning.

Wednesday Feb 15, 2023 #

6 AM

Cycling 1:01:17 intensity: (33:20 @1) + (18:42 @2) + (8:55 @3) + (20 @4) 24.79 km (24.3 kph) +527m
ahr:114 max:146

Early ride around KP since Rachel was out doing the Rosalie Run. Tried to cover every road in KP in both directions. Crossed paths with the runners as they headed away from the war memorial.

Tuesday Feb 14, 2023 #

8 PM

Running 44:46 intensity: (3:16 @1) + (39:03 @2) + (2:27 @3) 7.52 km (5:57 / km) +114m 5:32 / km
ahr:121 max:141 shoes: NB More V3

Night run with Matt and Liam down to Nedlands Yacht Club and back. Achilles insertion a little sore for the second half. Possibly overdoing it slightly.

Monday Feb 13, 2023 #

7 AM

Cycling 17:46 intensity: (16:40 @1) + (1:05 @2) + (1 @3) 4.53 km (15.3 kph) +147m
ahr:101 max:117

5 PM

Cycling 24:22 intensity: (2 @0) + (24:15 @1) + (5 @2) 7.15 km (17.6 kph) +144m
ahr:92 max:115

Home around the river so I could drop in on Riley's training at UWA.
8 PM

Gym 40:00 [3]

Had to go to the gym to do my rehab and since I was there did Liam's rehab too even though he wasn't with me.

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