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Training Log Archive: Craig

In the 7 days ending Feb 26:

activity # timemileskm+mload
  Cycling7 4:19:49 57.24(13.2/h) 92.12(21.3/h) 191536.9
  Running4 1:59:22 12.99(9:11) 20.91(5:43) 40129.6
  Gym1 44:025.4
  Swim1 29:235.4
  Orienteering1 18:20 2.15(8:31) 3.47(5:17) 438.7
  Total11 7:50:56 72.38 116.49 235886.0
  [1-5]11 7:47:53

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Sunday Feb 26 #

9 AM

Running warm up/down 9:16 intensity: (3:02 @1) + (6:14 @2) 1.53 km (6:03 / km) +13m 5:48 / km
ahr:117 max:129 shoes: NB More V3

Warm up jog with Liam. Started out with Rachel but she started heading down a fire break that we didn't want to follow.

Orienteering race 18:20 intensity: (19 @1) + (10 @2) + (1:39 @3) + (16:12 @4) 3.47 km (5:17 / km) +43m 4:59 / km
ahr:150 max:157 shoes: NB More V3

NavDash ECU Joondalup.
Pretty clean run, no issues really. Went right on 4 so saw it on the top level as I approached. Checked the description on 5 and guessed correctly that it would be at the bottom. Didn't really try to hold back but didn't really try to run aggressively either, not that I ever really do. Felt really slow on the uphill stretch to 10 & 11 but I don't think I was alone there. No obvious soreness during or shortly after. Only about 40 seconds behind Oliver but would have been about 1:30 behind Liam if not for the confusion with the levels at 4 & 5.

Saturday Feb 25 #

9 AM

Running 24:39 intensity: (4:48 @1) + (18:41 @2) + (1:10 @3) 4.01 km (6:09 / km) +72m 5:38 / km
ahr:120 max:132 shoes: NB More V3

Little jog around the lakes with Rachel but I cut it a bit short because it will be my first time running two days in a row in a while. I had decided I should ride rather than adding another run but I'm totally failing at trying to be conservative.

Gym 44:02 intensity: (36:19 @1) + (6:32 @2) + (1:11 @3)
ahr:101 max:142

A little bit of everything; cycling, rowing, lower body and upper body.
3 PM

Swim 29:23 intensity: (10:49 @1) + (14:34 @2) + (4:00 @3)
ahr:117 max:141

Snuck off for a little swim between Liam's singles and doubles to break up a long afternoon. 300m warm up in about 6:30 then 10x50 on 1:30 in about 55s each and 200 warm down with some breaststroke, backstroke and catch-up.

Friday Feb 24 #

7 AM

Cycling 19:31 intensity: (5 @0) + (19:20 @1) + (6 @3) 4.52 km (13.9 kph) +136m
ahr:92 max:108

5 PM

Cycling 20:14 intensity: (2:41 @0) + (17:33 @1) 4.9 km (14.5 kph) +160m
ahr:82 max:105

Thursday Feb 23 #

6 PM

Running 39:55 intensity: (8:09 @1) + (31:25 @2) + (21 @3) 6.38 km (6:15 / km) +141m 5:38 / km
ahr:119 max:130 shoes: NB More V3

Easy run around Reabold with Rachel while Liam played tennis. Didn't really stick to my plan to pull back a bit because adding the hills was probably worse than a bit of extra distance or speed.

Wednesday Feb 22 #

8 AM

Cycling 2:33:59 intensity: (1:06:13 @1) + (1:16:53 @2) + (10:53 @3) 64.08 km (25.0 kph) +1083m
ahr:116 max:143

Wanted to get a longer ride in today so waited until after kids had gone to school as Liam had to be there early for an assessment and Rachel had to work. Decided to head North up the coast for something different. Didn't have a clear plan setting out so just made it up at I went. Down to Dalkeith and past Christchurch to the railway line. Followed the railway path to Cottesloe then up the coast as far as Sorrento. Turned inland where the metro events have started and then just took whatever road looked most appealing heading either South or East. Got onto the freeway path at Erindale Rd but it wasn't very nice so I tried to leave it on Odin Rd. That was nice for a while but got to busy at Cedric St so I tried to head back to the freeway and eventually found a path out the other side of all the construction. Path was much nicer from there so followed it all the way under Loftus St and then switched to the railway path back out through Subiaco to home. Getting a bit tired and right knee a little sore by the end.

Tuesday Feb 21 #

7 AM

Cycling 15:43 intensity: (9:34 @1) + (5:05 @2) + (1:04 @3) 4.52 km (17.3 kph) +143m
ahr:110 max:134

5 PM

Cycling 16:04 intensity: (15:57 @1) + (7 @2) 4.83 km (18.0 kph) +131m
ahr:101 max:115

Running 45:32 intensity: (1:48 @1) + (7:07 @2) + (24:45 @3) + (11:52 @4) 8.99 km (5:04 / km) +174m 4:37 / km
ahr:137 max:152 shoes: NB More V3

Matt injured and sick so went with Liam before dinner. Through UWA to the river and around NYC and back. Built up to a reasonably solid pace by the time we got to UWA but had quite a strong headwind going out along the river. On the way back I felt the pace was getting to dangerous levels for me so I decided to back off after the underpass and told Liam to go ahead by himself. I didn't actually show down that much but at least it stopped me from going any harder. Feel as though I need to pull it back a bit. Not actually having a problem yet but I feel as though it is just a matter of time unless I make a real effort to be more sensible.

Monday Feb 20 #

7 AM

Cycling 17:35 intensity: (17:07 @1) + (28 @2) 4.51 km (15.4 kph) +141m
ahr:99 max:119

Easy to work, trying to keep cool.
5 PM

Cycling 16:43 intensity: (17 @0) + (16:26 @1) 4.75 km (17.0 kph) +121m
ahr:88 max:112

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