Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending May 19:

activity # timemileskm+mload
  Cycling9 5:55:00 84.77(14.3/h) 136.43(23.1/h) 101645.8
  Running3 1:46:46 13.04(8:11) 20.99(5:05) 19433.9
  Orienteering2 1:43:09 8.56(12:03) 13.78(7:29) 30229.5
  Swim1 31:24 0.75(42:07) 1.2(26:10)5.3
  Total12 9:56:19 107.12(5:34) 172.4(3:28) 1511114.5
  [1-5]12 9:55:22

«»
3:18
0:00
» now
MoTuWeThFrSaSu

Sunday May 19 #

9 AM

Running warm up/down 10:05 intensity: (3:27 @1) + (5:52 @2) + (46 @3) 1.71 km (5:54 / km) +2m 5:52 / km
ahr:117 max:134 shoes: S-Lab Genesis

Standard 10min warm up.

Orienteering race 59:54 intensity: (25 @1) + (48 @2) + (31:47 @3) + (26:54 @4) 8.76 km (6:50 / km) +260m 5:57 / km
ahr:143 max:153 shoes: S-Lab Genesis

Mt Billy H1.
Pretty clean run. Small mistake on 2 where I didn't see the small NW boulder on the map so ran to the middle boulder rather than the SE boulder first, maybe 10 seconds lost. Apart from that I think there were a couple of places where I could have taken better lines through the thicker stuff and I could have been a bit more determined to keep pushing when it got tough rather than just walking until it got easier. Only 3:15 behind Jiri and he gained more than that on 3 straight forward legs straight up hills that I went straight to so I'm pretty happy with that. Still finding my heel and achilles hurt more up hills so I'm reluctant to push them as hard as I could. Had to rush off straight afterwards to get Amy to her hockey game against Kate's team.

Running warm up/down 3:33 intensity: (1:29 @1) + (2:04 @2) 0.55 km (6:24 / km) +5m 6:07 / km
ahr:113 max:126 shoes: S-Lab Genesis

Ran back to the start to talk to Graham and Lachlan.

Saturday May 18 #

3 PM

Cycling 1:56:34 intensity: (1:40:56 @1) + (14:28 @2) + (1:10 @3) 48.07 km (24.7 kph) +343m
ahr:103 max:140 shoes: Scully

Did the River loop for the first time in quite a while, mostly taking it pretty easy. I did this in the afternoon partly because I didn't want to go early in the morning when it might be a bit cool but I actually found it uncomfortably warm when I did go. Would have been about 27 degrees throughout.

Friday May 17 #

7 AM

Running tempo 50:56 intensity: (3:43 @1) + (9:56 @2) + (24:58 @3) + (12:19 @4) 10.01 km (5:05 / km) +159m 4:43 / km
ahr:135 max:152 shoes: Hoka Mach X

To work with about 32 minutes of tempo +/- on a variation of the old 5/8 surge course that Gary Aitken had me doing about 30 years ago. Left heel sore and getting more sore on the last long climb but otherwise felt pretty reasonable and quite enjoyed it.

Thursday May 16 #

7 AM

Cycling 17:41 intensity: (1:59 @1) + (7:02 @2) + (6:00 @3) + (2:40 @4) 5.23 km (17.7 kph) +78m
ahr:130 max:151 shoes: Scully

Too sore to attempt a morning run.
6 PM

Cycling 15:04 intensity: (35 @0) + (10:40 @1) + (3:49 @2) 5.19 km (20.7 kph) +64m
ahr:103 max:123 shoes: Scully

Wednesday May 15 #

9 AM

Cycling 1:30:00 intensity: (1:29:35 @1) + (25 @2) 37.07 km (24.7 kph) +81m
ahr:99 max:117 shoes: Scully

Feeling a bit tired and sore so planned to do an easy flat ride. Went a bit further than I intended because I couldn't convince myself to turn around without making a loop so had to go right down to Mt Henry.

Cycling 15:49 [1] 5.14 km (19.5 kph) +54m
ahr:94 max:105 shoes: Scully

Over to HBF stadium for a swim. Only because I didn't want to unplug the car during the sunniest part of the day.

Swim 31:24 intensity: (10:33 @1) + (20:11 @2) + (40 @3) 1.2 km (26:10 / km)
ahr:115 max:140

1km in 22:37 followed by a couple of laps of side kicking, one faster lap and one slower lap. Noticed the 12pm adult squad group looked as though it might suit me so asked a few questions about it. Might try to join in to see if that motivates me to keep going more regularly.
1 PM

Cycling 18:27 [1] 6.41 km (20.8 kph) +46m
ahr:96 max:110 shoes: Scully

Home a slightly longer way to avoid roadworks.
4 PM

Orienteering 43:15 intensity: (39:15 @1) + (4:00 @2) 5.02 km (8:37 / km) +43m 8:16 / km
ahr:101 max:119 shoes: Saucony Ride 16

Jiri and Veronika's sprint training at UWA. I didn't really want to do this but wanted to take Amy over so she could assess if she felt well enough to attempt interschool cross country tomorrow. I skipped the running loops and just did the 5 short courses. Jogged the first 3 but walked most of the last 2 because it was getting too painful. Saw Parsa sitting outside the Octagon near the end of the last loop so stopped for a brief chat.

Tuesday May 14 #

7 AM

Cycling 22:35 intensity: (8 @0) + (22:27 @1) 7.18 km (19.1 kph) +86m
ahr:93 max:113 shoes: Scully

Slightly longer route to work.
5 PM

Cycling 18:59 intensity: (2 @0) + (8:23 @1) + (7:43 @2) + (2:42 @3) + (9 @4) 6.91 km (21.8 kph) +67m
ahr:115 max:145 shoes: Scully

Back home the same way.

Running intervals 42:12 intensity: (12 @0) + (1:41 @1) + (10:31 @2) + (19:11 @3) + (10:37 @4) 8.72 km (4:51 / km) +28m 4:46 / km
ahr:135 max:149 shoes: Hoka Mach X

Amy feeling unwell and Matt recovering from surgery so took the opportunity to do something a bit harder. Mona fartlek around the river by myself. Intended to try not to push it too hard in the hope that I could then also manage a Thursday session but I think I failed at that. Relatively pain free early on but left heel getting a bit sore towards the end.

Monday May 13 #

7 AM

Cycling 25:37 intensity: (12:11 @1) + (8:47 @2) + (4:31 @3) + (8 @4) 10.11 km (23.7 kph) +132m
ahr:115 max:147 shoes: Scully

To work with an extra loop of Lovekin/Forrest.
6 PM

Cycling 14:14 intensity: (6:33 @1) + (3:57 @2) + (3:41 @3) + (3 @4) 5.12 km (21.6 kph) +65m
ahr:116 max:145 shoes: Scully

« Earlier | Later »