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Training Log Archive: Craig

In the 7 days ending Apr 27:

activity # timemileskm+mload
  Orienteering4 3:07:05 9.46(19:47) 15.22(12:18) 57348.1
  Running4 1:24:45 9.73(8:43) 15.66(5:25) 8626.5
  Tennis3 1:20:008.0
  Cycling1 39:05 9.02(13.9/h) 14.52(22.3/h) 1037.3
  Total11 6:30:55 28.21 45.4 76290.0

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Saturday Apr 27 #

6 PM

Running tempo 15:04 intensity: (53 @1) + (3:03 @2) + (4:24 @3) + (6:44 @4) 3.27 km (4:37 / km)
ahr:139 max:157 shoes: Brooks Glycerin grey/blue

3 laps around the lower oval after a long day with Liam at the tennis. Might have got a little carried away, feeling very hard by the end.

Friday Apr 26 #

8 AM

Tennis 30:00 [1]

Warm up hit with Liam at OPTC before his quarter final at Hensman Park. He started really well but ended up losing a tight one 7-5 7-6.
4 PM

Running 35:13 intensity: (59 @1) + (6:33 @2) + (27:10 @3) + (31 @4) 6.19 km (5:41 / km) +68m 5:23 / km
ahr:134 max:146 shoes: Brooks Glycerin grey/blue

Easy run in KP. Legs felt very heavy again, almost like I had just been for a bike ride, only this time I hadn't. Felt a bit better by the time I got to the top of the hill. Achilles pretty good but did get a little sore after running back down the hill, around the 27 minute mark.

Thursday Apr 25 #

7 AM

Tennis 20:00 [1]

Warm up with Liam at Hensman Park before first round match. Would have been a bit longer if I didn't get lost driving there. Thought it was one street before Canning Hwy, not Coode St.
4 PM

Cycling 39:05 intensity: (18:33 @1) + (15:06 @2) + (2:03 @3) + (3:23 @4) 14.52 km (22.3 kph) +103m
ahr:117 max:154

Gentle ride around Dalkeith.

Running 19:10 intensity: (49 @1) + (3:19 @2) + (15:02 @3) 3.6 km (5:20 / km) +12m 5:14 / km
ahr:134 max:143 shoes: Brooks Glycerin grey/blue

Needed an excuse to go to the shop for icecream and chocolate and a run was the best I could come up with. Legs felt a bit heavy, almost like I had just been for a bike ride. Achilles pretty good.

Wednesday Apr 24 #

5 PM

Tennis 30:00 [1]

Little hit with Liam to warm up for tournament tomorrow. Sharing duties with Rachel so didn't have to move too much.

Tuesday Apr 23 #

6 PM

Running 15:18 intensity: (32 @1) + (11:12 @2) + (2:44 @3) + (37 @4) + (13 @5) 2.61 km (5:52 / km) +6m 5:48 / km
ahr:125 max:164 shoes: Brooks Glycerin grey/blue

Back to the ovals, just trying to avoid slipping back into doing nothing. Left heel a little sore to start with but eased off. Right Achilles quite variable. Feel as though I need new shoes, and legs.

Monday Apr 22 #

12 PM

Orienteering race 42:05 intensity: (20 @1) + (6 @2) + (3:30 @3) + (19:55 @4) + (18:14 @5) 6.22 km (6:46 / km) +193m 5:52 / km
ahr:157 max:173 shoes: Salomon Speedcross 4

Day 3 of Easter at Umuna. 12th of 25 in M21E.
At the start of Easter I had been thinking I probably wouldn't run this but I got through all my controlling duties in better shape than I expected so was reasonably optimistic of making it around in one piece.
Tough start dropping straight into the steepest rockiest slope on the map, reminded me very much of Russell's setting at the state middle champs a few years ago. Felt a little insecure into 1 and indecisive out of it but starting to settle by the time I got to 3 and it got a lot easier after that.
Good through to 11 then almost started reading 12-13 as I left 11, I think because I went right to 11 so approached in the same direction as 11-12. Fortunately remembered running past 12 on the way to 9 so noticed before losing any time. Made a small mistake on 14, thinking the boulder on the edge of the circle was the one next to the control but realised quickly again so not too much time lost.
Struggling to maintain concentration after the climb through 15 & 16 so was quite happy to see Wayne ahead to guide me into 18 & 19. Had Cameron ahead to motivate me to 20 and passed him with a more direct approach. Again struggled a bit with concentration after the climb to 21 and was a little hesitant into 22 not seeing the rocks in the green. Patrick provided the final bit of encouragement leading me into the last couple of controls.
Very happy with a midfield result, even allowing for the fact that everyone else had run the long race the day before.
A bit sore around the Achilles but definitely limited by fitness rather than pain.
2 PM

Orienteering 45:00 [1] 2.0 km (22:30 / km) +80m 18:45 / km
shoes: Salomon Speedcross 4

Collecting 10 controls, including the first 4 from my course, while Rachel, Liam and Amy collected another 10 each.

Very happy to see the caterers still there when I got back at about 3pm. With a 12:31 start I didn't want to eat before running and after finishing I went straight into handing out awards at presentations and then collecting controls so hadn't eaten since 7am. They had one burger left and the first bite was really good but then I stupidly decided to try to pick up the rest of my gear so I could eat on the way back to the car. As I bent over to pick up my bag one of the chairs on my shoulder fell off, knocking the burger out of my hand and spreading all of the pieces out in the dirt. Heartbreaking! Fortunately the caterers took pity on me and gave me a couple of sausage rolls to replace it.

Sunday Apr 21 #

8 AM

Orienteering 1:00:00 [2] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: Brooks Glycerin grey/blue

A couple of times up and down the hill from the start to check one control and put a bit of extra tape at the start of the one taped leg. Ran back to the finish and checked the radio controls then a couple more times to switch one radio back on and put out a couple of repeaters.
3 PM

Orienteering 40:00 [1] 2.0 km (20:00 / km) +100m 16:00 / km
shoes: Brooks Glycerin grey/blue

Collecting 9 controls with a couple of water drops with help from Liam and Amy.

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