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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Running5 2:16:44 14.88(9:11) 23.94(5:43) 14347.5
  Gym1 40:0014.0
  Orienteering1 16:02 1.95(8:14) 3.13(5:07) 48.5
  Total6 3:12:46 16.83 27.08 14870.0
averages - weight:71.9kg
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Thursday Jul 19 #

6 AM

Gym 40:00 [3]
weight:71.9kg

Pump with CC.
5 PM

Running 30:16 intensity: (39 @2) + (20:29 @3) + (6:18 @4) + (2:50 @5) 5.43 km (5:34 / km) +57m 5:18 / km
ahr:143 max:170 shoes: Brooks Ghost 10

Easy run after work. I don't think the Achilles is getting any better, I'm just getting better at ignoring the pain.

Wednesday Jul 18 #

5 PM

Running 28:30 intensity: (14 @2) + (14:22 @3) + (5:37 @4) + (8:17 @5) 5.53 km (5:09 / km) +3m 5:09 / km
ahr:149 max:170 shoes: Brooks Ghost 10

Little run after work. Didn't get out until almost 6pm so just stuck to the ovals where the lights were on. Achilles felt worse than yesterday but wasn't too bad once it had warmed up a bit

Tuesday Jul 17 #

5 PM

Running 41:40 intensity: (12 @1) + (7:57 @2) + (31:37 @3) + (1:54 @4) 7.93 km (5:15 / km) +78m 5:00 / km
ahr:136 max:159 shoes: Brooks Ghost 10

Went out for a little shuffle/hobble after driving home from Albany. Achilles a bit sore but didn't seem to be getting worse after the first few minutes and I was kind of enjoying it so I kept going a bit longer than I thought I would. Probably did too much too fast on hard surfaces after it got properly dark. Finished at the tennis club to see how Amy was coping with her first green plus group lesson. She seemed to be doing fine, was in champ longer than anyone else and had the boys encouraging each other to try to beat her.

Monday Jul 16 #

8 AM

Running 32:00 intensity: (26:19 @1) + (3:55 @2) + (1:20 @3) + (24 @4) + (2 @5) 4.23 km (7:34 / km) +4m 7:32 / km
ahr:109 max:161 shoes: Brooks Ghost 10

Jog, walk, shuffle, hobble around Lake Sepping with Rachel, Liam and Amy. Achilles sore all the way but didn't seem to get worse. Finished at the beach collecting a few shells (couldn't find any whales) and playing at the playgrounds.

Sunday Jul 15 #

9 AM

Running 4:18 intensity: (26 @1) + (8 @2) + (3:44 @3) 0.82 km (5:15 / km) +2m 5:11 / km
ahr:131 max:142

Orienteering 16:02 intensity: (25 @1) + (14 @2) + (1:39 @3) + (11:16 @4) + (2:28 @5) 3.13 km (5:07 / km) +4m 5:05 / km
ahr:149 max:166 shoes: Brooks Ghost 10

WA sprint champs at Willetton SHS. Achilles a bit sore warming up so tried to just run smoothly. No real mistakes but more cautious than I need to be at times. Never pushed hard but faster than a jog. Could feel the Achilles all the time but wasn't bad enough to be a significant distraction. Still feeling very comfortable at the end apart from the Achilles. Could feel it getting a bit more sore as I cooled down but hasn't got really bad yet. Finished 4th of 7, about 1:30 behind Oliver and Sten and 16 seconds behind fletch.

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Injuries

R Lower LegAchilles Tendonitis74+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Orienteering
3000km
actual:1366.4km45%
projected:2493.7km83%

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