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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Running3 1:53:18 11.33(10:00) 18.24(6:13) 7723.5
  Orienteering1 42:53 5.06(8:29) 8.14(5:16) 14522.0
  Total3 2:36:11 16.39(9:32) 26.38(5:55) 22245.5
  [1-5]3 2:36:06
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Tuesday Feb 25 #

5 PM

Running hills 39:30 intensity: (3:24 @1) + (18:15 @2) + (17:37 @3) + (14 @4) 6.76 km (5:50 / km) +4m 5:50 / km
ahr:127 max:146 shoes: Solar Glide Blue

12x1min hills with map reading. Got there a bit late because I waited for the storm to pass before going home from work. Right Achilles/calf/knee getting a bit sore at the end.

Sunday Feb 23 #

5 PM

Running 1:03:47 intensity: (2 @0) + (11:37 @1) + (51:27 @2) + (41 @3) 10.04 km (6:21 / km) +74m 6:08 / km
ahr:120 max:132 shoes: Solar Glide Blue

Slow afternoon run around KP starting with Rachel. I thought we were going to run around the river so when Rachel turned uphill near UWA I wasn't prepared for it at all. I really didn't want to do any hills so I kept going for a bit hoping she would join me. When I was sure she wasn't turning I tried to follow her but my legs had no interest in climbing so I basically started jogging on the spot while she disappeared ahead. I did eventually start making some forward progress again and caught a few glimpses of her off in the distance but never got close again. Achilles started to get a little sore around 35 minutes but never got too bad.

Saturday Feb 22 #

4 PM

Running warm up/down 10:01 intensity: (4:42 @1) + (5:13 @2) + (6 @3) 1.44 km (6:57 / km)
ahr:114 max:130 shoes: Solar Glide Blue

Trying to gradually get the body working after spending the afternoon paving.

Orienteering 42:53 intensity: (3 @0) + (31 @1) + (10 @2) + (1:34 @3) + (37:57 @4) + (2:38 @5) 8.14 km (5:16 / km) +145m 4:50 / km
ahr:151 max:170 shoes: Solar Glide Blue

Final Metro series race at City Beach.
Quite a hilly area and Nick had warned me that the shortest route would be around 7.9k so I knew it was going to be a much longer than last week so I was worried about how my Achilles would cope. It actually coped really well. Got a bit sore on some steep hills a bit after 30 minutes but otherwise fine and seems to have pulled up well. Started up the West side and got to the first control in front thanks to going down the steps which everyone else seemed to avoid. Managed to settle on a route for the first half pretty quickly but the second half was really tricky with a lot of awkward legs and step hills. Eventually settled on dropping a couple in the middle to give a smoother route through the last few but was never convinced about my choice. Wondered if I should be pushing harder into the finish in case Hadrien was close so I was scanning for him as I ran into the oval at the end. I had just about convinced myself I was safe when I spotted him coming in from the other side of the oval. I thought I had him covered but raised a final little sprint to make sure. I think that made it 2-2 for our last 4 races, all with small margins.

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