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Training Log Archive: Craig

In the 7 days ending May 26:

activity # timemileskm+mload
  Cycling9 3:12:28 40.67(12.7/h) 65.45(20.4/h) 75528.2
  Running3 3:02:20 21.51(8:29) 34.62(5:16) 29754.1
  Total11 6:14:48 62.18(6:02) 100.06(3:45) 105282.3
  [1-5]11 6:14:11
averages - weight:74kg

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Sunday May 26 #

9 AM

Running 1:17:13 intensity: (36 @1) + (38:46 @2) + (35:40 @3) + (2:11 @4) 13.74 km (5:37 / km) +180m 5:16 / km
ahr:130 max:151 shoes: Saucony Ride 16

Long run from the Glen Forrest MTBO event out to Little Possums and back with Liam, Rachel, Kate and Rohan. Struggled to keep up for the first few minutes but felt pretty good after that. Left heel starting to get a bit sore when we started back from Coppin Rd on the railway trail but I stopped noticing it much when we turned off into Strettle Reserve and stopped feeling it at all when we picked the pace up at the end. Liam started ramping the pace up from Bailey Rd and I felt pretty comfortable staying with him up until the final little kick which I never considered trying to match. Pretty happy with that, definitely feeling a lot fitter than a couple of months ago.

Saturday May 25 #

8 AM

Cycling 1:00:28 intensity: (1:00:27 @1) + (1 @2) 20.87 km (20.7 kph) +173m
ahr:95 max:115 shoes: Scully

Thought I needed to ride today to avoid running consecutive days but wanted to keep it easy with a harder session yesterday and a longer run planned for Sunday. Left it as late as I could, hoping the roads would have dried out, but they were still pretty wet. Rode through Subi and West Perth up to the top of KP trying to find drier roads but not very successfully. Roads in KP were not too bad but after one loop I'd had enough so headed for home, just trying to stretch it out to an hour.

Friday May 24 #

10 AM

Running tempo 50:58 intensity: (9 @0) + (7:07 @1) + (7:32 @2) + (21:04 @3) + (15:06 @4) 10.51 km (4:51 / km) +30m 4:47 / km
ahr:134 max:154 shoes: Hoka Mach X

Shifted my day off from Wednesday to Friday this week due to our release being on Thursday and couldn't get to the Thursday morning threshold so did the session on Friday morning. Warm up down to the river then a Gregson session of 10 min tempo, 5x(1min hard, 1min float), 10min threshold. Felt very comfortable on the tempo and the first couple of 1min efforts, then turned around and discovered why. I hadn't noticed the tailwind at all heading out but certainly noticed it on the way back. Tried to ignore the pace and just focus on the effort but it always just feels like more of a grind into the wind regardless.

Thursday May 23 #

1 PM

Cycling 17:27 intensity: (27 @0) + (8:57 @1) + (4:46 @2) + (1:36 @3) + (1:41 @4) 5.15 km (17.7 kph) +74m
ahr:113 max:156 shoes: Scully

5 PM

Cycling 22:13 intensity: (1 @0) + (5:39 @1) + (3:36 @2) + (4:46 @3) + (5:49 @4) + (2:22 @5) 7.76 km (21.0 kph) +78m
ahr:132 max:171 shoes: Scully

Wednesday May 22 #

6 AM

Cycling 14:36 intensity: (10:21 @1) + (3:50 @2) + (25 @3) 5.16 km (21.2 kph) +84m
ahr:106 max:132 shoes: Scully

Thought I was going pretty slowly most of the way but I did overtake someone towards the top of the hill and went a bit harder from there and ended up about 3 minutes faster than usual.
4 PM

Cycling 13:15 intensity: (7:19 @1) + (5:51 @2) + (5 @3) 5.51 km (25.0 kph) +63m
ahr:112 max:130 shoes: Scully

Back to pick car up from service. Had to push it to get there before closing time.

Running 54:09 intensity: (5:42 @1) + (23:45 @2) + (14:13 @3) + (10:29 @4) 10.36 km (5:14 / km) +87m 5:01 / km
ahr:129 max:149 shoes: Hoka Mach X

Went for a run in KP with Liam and Amy and then did a bit extra by myself because I didn't do anything yesterday and I don't think I'll have time for anything tomorrow. Achilles and heel were pretty sore early but loosened up well and I felt pretty good for most of it. Enjoyed going a bit faster but without straining at all on the extra loop by myself.
7 PM

Note
weight:74kg

Dehydrated after running and before dinner. No lunch but did have a sandwich before the run.

Tuesday May 21 #

8 AM

Cycling 17:18 [1] 5.25 km (18.2 kph) +81m
ahr:98 max:112 shoes: Scully

5 PM

Cycling 14:28 intensity: (13:14 @1) + (1:14 @2) 5.2 km (21.6 kph) +64m
ahr:101 max:122 shoes: Scully

Monday May 20 #

8 AM

Cycling 17:18 intensity: (16:20 @1) + (58 @2) 5.26 km (18.2 kph) +77m
ahr:101 max:118 shoes: Scully

A bit late getting going after picking Liam up from airport late last night.
6 PM

Cycling 15:25 intensity: (11:33 @1) + (3:52 @2) 5.3 km (20.6 kph) +62m
ahr:111 max:123 shoes: Scully

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