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Training Log Archive: Craig

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Orienteering4 4:06:00 15.42(15:57) 24.82(9:55) 60352.9
  Cycling3 1:28:47 21.3(14.4/h) 34.28(23.2/h) 30210.2
  Running2 1:09:03 9.23(7:29) 14.85(4:39) 3627.9
  Total9 6:43:50 45.95(8:47) 73.95(5:28) 94191.1
  [1-5]9 6:42:59
averages - weight:74.9kg

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Sunday Jun 9 #

8 AM

Orienteering 2:05:32 intensity: (32 @0) + (1:36:30 @1) + (15:08 @2) + (9:28 @3) + (3:54 @4) 8.3 km (15:07 / km) +242m 13:12 / km
ahr:102 max:151 shoes: Speedcross 5

Coaching workshop at Jorgensen Park.
Followed Liam around his contour exercise putting out tapes and shadowed Jonathan Drury around the other exercises. Lots of walking and a bit of jogging.
12 PM

Orienteering 8:49 intensity: (12 @0) + (5:51 @1) + (2:46 @2) 0.94 km (9:25 / km) +13m 8:49 / km
ahr:104 max:129 shoes: Speedcross 5

Jog/walk back from the last exercise after standing around getting cold while everyone else ran it.

Saturday Jun 8 #

7 AM

Running warm up/down 10:22 intensity: (15 @1) + (31 @2) + (3:13 @3) + (6:23 @4) 1.91 km (5:26 / km) +7m 5:20 / km
ahr:144 max:157 weight:74.9kg shoes: Vaporfly Next % 2

Warm up run with Liam for an attempt at a sub 20 parkrun. I followed the warm up with most of the stretches and drills we usually do on a Thrusday morning, Liam didn't. Had a lot of Perth Ultra runners going past during the warm up but I didn't really notice them during the parkrun.

Running race 19:49 intensity: (18 @1) + (7 @2) + (49 @3) + (18:34 @4) + (1 @5) 5.02 km (3:57 / km) +8m 3:55 / km
ahr:152 max:160 shoes: Vaporfly Next % 2

Started at the front and set out quite hard across the grass but then had quite a few people go past as we turned onto the path and settled into a rhythm. I wasn't looking at the pace on my watch but I did turn the auto 1k lap splits on so that I would get some feedback on how I was going. I was trying to stick with Liam but he was speeding up and slowing down a bit so I wasn't sure if he was staying on pace or dropping below to wait for me. When the first split came up as 4:03 I thought I was in trouble because I assumed I had started out faster than that and had slowed to quite a bit below my target pace.

I was not feeling optimistic but reminded myself that I usually get faster throughout the Thursday sessions so just tried to stick with Liam the best I could. There was another runner (Nathaniel Shivaraman) just ahead who I have seen a few times and thought was probably going to run close to 20 so I was using him to judge the pace more than Liam as I knew Liam was capable of speeding up or slowing down at will. He started to stretch away a bit at times but would then come back to us. Liam went around him a couple of times but then had to drop back as he would lift to go with Liam and I would start to drop off so I couldn't really judge how I was going.

When the 2nd km split came up as 3:58 I suddenly felt a lot more optimistic as this was after most of the climb before the turnaround and I wasn't feeling any less comfortable than I had been at 1k. Nathaniel gapped me a bit at the turnaround and Liam had to slow down to wait for me so that made me feel as though I was dropping off the pace. I did catch up again after the downhill but I wasn't sure if I had picked up or he had dropped off so when the 3km split was a 3:51 that was a big boost. Now I knew I had a little buffer and I was still feeling ok so I just wanted to make sure the 4th km was controlled and it would be ok if it was a bit over 4 because I could probably find a little extra in the last km, especially as this course usually comes up slightly short on the gps.

When the 4th km was another 3:58 I was quite confident I had it. Nathaniel did start to pull away a little but we passed a couple of others and I felt as though I was still holding the rhythm well. Liam tried to get me to lift the pace a bit after we crossed the bridge at the end of the cove but I didn't really have another gear to go to at that stage so he had to slow down again and wait to goad me into a final little sprint up the hill to the finish.

Finished at 19:49.7 by my watch and 19:46 in the official results, which is my first sub 20 since January 2018. It was also my highest ever age graded score of 75.21%, beating my previous best of 74.53% for an 18:35 in December 2014. That also takes me ahead of Phil's best of 74.68% but leaves me just short of Liam's 75.28%. I suspect Liam will be improving that before long anyway.

A bit further back Rachel was pacing Amy to a big new PB, going straight from over 26 to under 25. I think she still has a fair bit more in her if she can overcome the shin pain she keeps getting.
12 PM

Orienteering 45:46 intensity: (17:13 @1) + (21:11 @2) + (7:22 @3) 4.73 km (9:41 / km) +178m 8:09 / km
ahr:116 max:138 shoes: Speedcross 5

A few short training activities at Jorgensen Park to start the coaching workshop. I tried to take this as easily as I could to avoid irritating the achilles too much after this morning's run. Walked a lot of it and felt as though I got through it ok.

Friday Jun 7 #

7 AM

Cycling 16:52 intensity: (7 @0) + (16:13 @1) + (32 @2) 5.16 km (18.4 kph) +82m
ahr:96 max:117 shoes: Scully

5 PM

Cycling 14:00 intensity: (11:48 @1) + (2:12 @2) 5.2 km (22.3 kph) +64m
ahr:103 max:124 shoes: Scully

Thursday Jun 6 #

6 AM

Running intervals 38:52 intensity: (2:02 @1) + (8:50 @2) + (14:15 @3) + (13:45 @4) 7.92 km (4:55 / km) +20m 4:51 / km
ahr:137 max:156 shoes: Hoka Mach X

Thursday Threshold at Lake Monger.
6x30s hard, 30s float, 6min threshold, 2min float, 6min threshold
Kept it pretty comfortable through the 30/30s and the first threshold and then pushed the final 6min harder, trying to assess if a 20min 5k seemed within reach. Held 4min/km pretty well through the last effort but didn't feel as though it was something I could sustain for 20 minutes.

Wednesday Jun 5 #

4 PM

Cycling 57:55 intensity: (47:58 @1) + (9:15 @2) + (42 @3) 23.92 km (24.8 kph) +155m
ahr:105 max:137 shoes: Scully

Easy ride out to Christchurch and Tawarri with a couple of little efforts to avoid traffic.

Monday Jun 3 #

9 AM

Orienteering 15:42 intensity: (4:49 @1) + (5:49 @2) + (4:39 @3) + (25 @4) 2.23 km (7:02 / km) +29m 6:36 / km
ahr:121 max:155 shoes: S-Lab Genesis

Warm up jog out to collect some tape marking an indistinct track on the VE course from yesterday and then a bit more with Liam.

Orienteering race 50:11 intensity: (33 @1) + (40 @2) + (19:08 @3) + (29:46 @4) + (4 @5) 8.62 km (5:49 / km) +142m 5:23 / km
ahr:144 max:160 shoes: S-Lab Genesis

H1 on the SW part of Dryandra.
Those who ran yesterday were doing a reverse start order but I slotted myself in after John and before Liam, at Liam's urging. Saw John leaving 1 as I approached but he was still a fair way ahead and I never saw him again. A little off line on 2 but close enough to see it without any real time loss. Saw Volker on the way to 4 and caught him at 5. He seemed to leave 5 the wrong way and I never saw him again. Saw Graham ahead on the way to 7, just after seeing a big tree fall over nearby, and got there just before him. Kellie was leaving 7 as I approached and Sten was also nearby. Passed Kellie at 9 and Sten was right behind me across to 10. Sten was moving a little bit faster than me on the longer leg to 11 but as we got there Jiri came through moving a lot faster than both of us. Jiri was gone by the time we got to 12 but Sten and I stayed close across to 13. Sten was a bit ahead to 14 and headed straight at it from the junction so I tried going left to the track bend and approaching from the South. I went a little too far west and just missed it. I didn't see Sten get it but had noticed he hadn't come through and could see him leaving as I looped back to it. Lost close to a minute there and never got back to Sten. I could see him ahead at times but I think he was still moving a little quicker than me and I didn't choose a good line to 15, largely due to fatigue I think. Caught up to Kate at 16 and then almost caught Rachel at the finish. Ended up 2nd but only 42 seconds ahead of Liam and more than 11 minutes behind Jiri.

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