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Training Log Archive: Craig

In the 7 days ending May 28, 2023:

activity # timemileskm+mload
  Cycling8 5:50:31 99.22(17.0/h) 159.67(27.3/h) 103896.7
  Running3 1:23:09 9.37(8:53) 15.07(5:31) 2328.6
  Gym1 46:015.2
  Total10 7:59:41 108.58 174.75 1060130.4

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Sunday May 28, 2023 #

1 PM

Cycling 2:20:02 intensity: (16:37 @1) + (54:44 @2) + (1:08:41 @3) 66.17 km (28.4 kph) +199m
ahr:127 max:144 shoes: Scully

Freeway South, Roe Hwy, Tonkin Hwy loop. Started out thinking I would go for a longer easier ride today but I ended up pushing the pace a bit heading south on the Freeway path. Kept expecting the next footbridge to be the one I had to cross on until I reached canning bridge and realised they must have opened the path again. Pushed the pace more on Roe Hwy and decided to keep working to 40km and then cruise the rest. Felt a lot better than I have at that stage on previous rides this way so quite enjoyed the rest of the ride.

Saturday May 27, 2023 #

8 AM

Running 26:15 intensity: (31 @1) + (30 @2) + (4:42 @3) + (18:24 @4) + (2:08 @5) 5.04 km (5:12 / km) +9m 5:10 / km
ahr:149 max:168 shoes: NB More V3

Perry Lakes Parkrun.
Started out with Amy trying to get her to start out conservatively but she ignored me and kept overtaking people. Shortly after I caught up she was wanting to walk so I let her do her own thing and ran ahead but kept it easy.

Friday May 26, 2023 #

8 AM

Cycling 15:42 intensity: (1:40 @1) + (2:22 @2) + (5:02 @3) + (6:31 @4) + (7 @5) 5.14 km (19.6 kph) +74m
ahr:137 max:161 shoes: Scully

Tried crossing Thomas up at Saw Ave to avoid the cold and sandy patch near the lake. Stuck behind a very slow truck along Onslow Rd.
5 PM

Cycling 31:21 intensity: (11:12 @1) + (13:52 @2) + (6:13 @3) + (4 @4) 14.49 km (27.7 kph) +156m
ahr:117 max:146 shoes: Scully

Home via Dalkeith. Put in a bit of effort but not too much. Legs still feeling Wednesday's ride.

Thursday May 25, 2023 #

8 AM

Cycling 13:38 intensity: (2:20 @1) + (4:07 @2) + (6:24 @3) + (47 @4) 4.65 km (20.5 kph) +83m
ahr:126 max:157 shoes: Scully

5 PM

Cycling 12:22 intensity: (7:41 @1) + (4:41 @2) 4.5 km (21.8 kph) +66m
ahr:107 max:125 shoes: Scully

Running 27:25 intensity: (37 @1) + (13:50 @2) + (12:58 @3) 5.01 km (5:28 / km) +14m 5:24 / km
ahr:128 max:137 shoes: NB More V3

Easy laps around the Rosalie Park ovals. First couple of minutes not bad, then left heel got quite sore and quads felt very stiff through to about 15 minutes before I started to loosen up and the pain subsided as I sped up a bit.

Wednesday May 24, 2023 #

2 PM

Cycling 1:38:39 intensity: (6:25 @1) + (9:47 @2) + (1:14:06 @3) + (8:21 @4) 47.51 km (28.9 kph) +322m
ahr:135 max:151 shoes: Scully

Around the river in the afternoon. Made an effort to try to average 30 but I'm not fast enough on the easy bits to make up for the very slow traffic at the start and the freeway crossings. Found the new bike much more enjoyable to try to push hard on though as it is so much easier to find a comfortable gear.

Tuesday May 23, 2023 #

7 PM

Running 29:29 intensity: (1:23 @1) + (11:18 @2) + (16:48 @3) 5.02 km (5:53 / km)
ahr:128 max:136 shoes: NB More V3

Matt had a work dinner, Liam was studying for exams and it was cold, dark and wet so Rachel and I headed to the gym and did 5k on the treadmill. Depressingly painful. Thought I might be making some progress but it didn't feel like it while doing this. Pain increased every time I increased the pace so I didn't go faster than 10.4km/h on zero incline.
Did some weights yesterday so finished with some foam rolling instead of more weights.

Monday May 22, 2023 #

7 AM

Cycling 22:37 intensity: (3:17 @1) + (3:44 @2) + (13:53 @3) + (1:43 @4) 9.48 km (25.1 kph) +131m
ahr:130 max:149 shoes: Scully

Spent a ridiculous amount of money on a fancy new bike yesterday afternoon so felt I had to ride it to work but I am now finding it hard to think about anything other than the risk of it being stolen. Suspecting the guy who came into the changerooms after me of planning to steal my bike as soon as I was gone.
Didn't really feel that much quicker up the hills, probably because of the weight of all the locks in my bag, but much easier to pick up speed on the flatter sections.
C • Maybe 2
5 PM

Cycling 16:10 intensity: (4:34 @1) + (8:15 @2) + (3:21 @3) 7.74 km (28.7 kph) +7m
ahr:119 max:140 shoes: Scully

Home around the river to test out the flat speed. I wouldn't have gone so fast but someone overtook me near the narrows so I made a bit of an effort to see if I could keep the gap from growing. It felt fairly hard for a while but I think he slowed down a bit so I ended up catching him and then it got really easy. Had to keep it short to get Liam to tennis.

Gym 46:01 intensity: (41:06 @1) + (4:17 @2) + (38 @3)
ahr:101 max:134

Calf raises, squats, deadlifts, hip thrusts, bench press while Liam played tennis. Row warm up and a few other little things between sets.

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