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Training Log: Craig

In the last 7 days:

activity # timemileskm+m
  Running5 4:22:34 31.34(8:23) 50.44(5:12) 449
  Tennis1 1:00:00
  Orienteering1 17:51 1.79(9:57) 2.89(6:11) 8
  Total6 5:40:25 33.14 53.33 457
  [1-5]6 5:40:08
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Wednesday Apr 25 #

8 AM

Running 1:02:28 intensity: (9 @0) + (13:30 @1) + (8:54 @2) + (39:55 @3) 11.87 km (5:16 / km) +144m 4:58 / km
ahr:128 max:143 shoes: Brooks Ghost 10

Late morning run in KP. First loop with Rachel on her warm up then a bit faster by myself. Feeling surprisingly tired considering how little I've done in the last few days. Right achilles a little tender at times but never bad. Tried to do a loop around the ovals at the end to see what speed I could go with the HR at 140 but it was distinctly easier heading west so I didn't really manage a steady pace or heart rate.
4 PM

Tennis 1:00:00 [1]

Little hit with Liam, then walked around with Amy looking for her friends. Couldn't find them so went back and hit with Amy for a while on a mini court then joined Rachel and Liam for a bit more on the full court. I was enjoying my hit with Liam so disappointed it didn't last. He didn't seem to be enjoying it, probably because I was hitting too well.

Tuesday Apr 24 #

Note
(rest day)

Lacking motivation and right Achilles sore.

Monday Apr 23 #

5 PM

Running 50:01 intensity: (28 @1) + (18:43 @2) + (30:48 @3) + (2 @4) 9.43 km (5:18 / km) +79m 5:06 / km
ahr:130 max:145 shoes: Brooks Ghost 10

After work in KP. I saw Ivan was getting changed to go for a run as I was leaving so I rushed home and out the door as fast as I could to try to catch him near Zamia Cafe. Had to push to get across Thomas St before the lights changed. I think it was lucky I made it across because I found Ivan only about 80m from May Dve so if I had to wait for the next change I probably would have missed him. It was nice to have someone to run with, made the run go a lot faster for both of us. Feeling good at the end.

Sunday Apr 22 #

9 AM

Running warm up/down 18:49 intensity: (30 @1) + (4:23 @2) + (12:40 @3) + (1:16 @4) 3.34 km (5:38 / km) +40m 5:19 / km
ahr:133 max:147 shoes: X-Talon 212 Black

Warm up run around the block with a few laps around Fremantle Park along the way. Feeling quite good by the end.
Had thought about doing an easy 10k before leaving home but the thunderstorms put me off.

Orienteering 17:51 intensity: (6 @1) + (1:55 @2) + (4:05 @3) + (11:19 @4) + (26 @5) 2.89 km (6:11 / km) +8m 6:06 / km
ahr:145 max:166 shoes: X-Talon 212 Black

NavDash John Curtin College, Long course.
Map seemed a bit hard to understand with the multiple levels near 1 so I took the route to the left out of the start because it was the only way I was sure you could get through. It turned out I was wrong, you couldn't get through that way because of a locked door. This really put me off, I spent a fair while trying to get the door open before turning back to run the other way and wasn't really thinking about what I was doing when I did. Wasted more time dithering before going down the stairs getting annoyed that you really couldn't work out where you could get through from the map. By the time I finally got to number 1 I had lost all interest in racing.
I gradually built up a bit of speed around the rest of the course but was very careful around the slippery corners and was never motivated enough to accelerate hard after them. Missed a couple of the best routes I think but nothing serious.

Didn't run hard enough to feel the need for a warm down. Thought I might go for another run in the afternoon but another thunderstorms hit at just the right time to dissuade me again.

Saturday Apr 21 #

6 AM

Running 1:04:57 intensity: (5:58 @1) + (12:57 @2) + (45:31 @3) + (31 @4) 13.33 km (4:52 / km) +59m 4:46 / km
ahr:131 max:147 shoes: Brooks Ghost 10

Steady run around the river before a day at controllers workshop. Legs feeling a bit tired but was going a decent pace for the heart rate.

Friday Apr 20 #

6 AM

Running 1:06:19 intensity: (8 @0) + (10:45 @1) + (19:24 @2) + (27:33 @3) + (7:46 @4) + (43 @5) 12.47 km (5:19 / km) +127m 5:04 / km
ahr:129 max:173 shoes: Brooks Ghost 10

Easy loop in KP with Rachel then a harder loop by myself. Not feeling too bad.

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Injuries

L Lower LegAchilles Tendonitis833+days
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Jan 1 – Dec 31 (365d)
Running
+ Orienteering
3000km
actual:1081.5km36%
projected:3432.6km114%

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