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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Tennis1 2:30:0052.5
  Running3 1:13:22 8.97(8:11) 14.43(5:05) 224.4
  Cycling1 48:58 6.29(7.7/h) 10.13(12.4/h) 1784.8
  Orienteering2 39:35 3.45(11:29) 5.55(7:08) 512.9
  Total5 5:11:55 18.71 30.1 18694.6
  [1-5]5 5:05:02
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Thursday Feb 25 #

6 AM

Note

Right Achilles throbbing a bit when I woke up this morning.
6 PM

Running intervals 44:14 intensity: (11:07 @1) + (9:53 @2) + (15:16 @3) + (7:58 @4) 8.16 km (5:25 / km)
ahr:128 max:155 shoes: Solar Glide Black and Orange

Ran from Reabold while Liam had his tennis lesson. Planning to start doing some intervals with Matt from next week so thought I might as well get a head start on him and attempt something gentle this week. Opted for 3x1k with a 2 min walk/jog recovery around the lake. Did the first couple on the road and the last one on the grass close to the edge of the lake. Found the grass a bit more comfortable except where it was sloping a bit steeply down towards the lake. A bit stiff and sore around the heels early on but the right Achilles was fine.

Wednesday Feb 24 #

Note

Kind of intended to go for a run at some stage but had no specific plan so it just never happened. Not feeling too sore on my limited walking around the house (800 steps for the day according to my watch).

Tuesday Feb 23 #

7 PM

Tennis 2:30:00 [3]

Mixed doubles pennants against Range View Park (High Wycombe).
After the first couple of games I played really well at the net but my groundstrokes were horrible all night apart from one good game to start the third set. Serve was pretty bad as well but did at least hold serve in my last couple of service games. Lost 7-1 to the top team but most sets were reasonably tight.

Monday Feb 22 #

6 PM

Cycling 48:58 intensity: (6:40 @0) + (36:45 @1) + (5:26 @2) + (7 @3) 10.13 km (12.4 kph) +178m
ahr:90 max:137

Very gentle evening ride around KP with Rachel. Went down the hill to visit the new office since we were nearby and Rachel hadn't been there before. Move scheduled for Easter now.

Sunday Feb 21 #

8 AM

Running warm up/down 7:42 intensity: (1:18 @1) + (5:30 @2) + (54 @3) 1.28 km (6:00 / km)
ahr:121 max:133 shoes: Solar Glide Black and Orange

Warm up run out and back along the road.

Orienteering race 24:23 intensity: (23 @1) + (21 @2) + (5:00 @3) + (18:39 @4) 3.77 km (6:28 / km) +2m 6:28 / km
ahr:146 max:155 shoes: Solar Glide Black and Orange

Perth Waldorf School sprint on a 1:1500 map with 44 controls.
Never had any intention of trying to push this hard but I'm not sure I really could have anyway as I wasn't doing that well at keeping on top of the navigation as it was. Didn't have too much trouble on 1 with the big buildings to navigate by but struggled on 2, running past a lot of things without recognising them so hadn't looked ahead at all when I got to 2. I didn't really want to run through the bush so was looking for the indistinct track but didn't see it so went the long way around. Long leg to 4 helped to settle down and felt a lot smoother after that. Punched the map change control on the way to the first map flip control but realised straight away. Second map and most of the third were ok. Still felt a bit out of control through the Northern section and left 29 the wrong way without really realising so was a little slow to correct. Final map I think was all ok, probably just missing the opportunity to push a bit harder as things were getting more familiar.

Saturday Feb 20 #

7 AM

Orienteering 15:12 intensity: (13:29 @1) + (1:37 @2) + (6 @3) 1.78 km (8:31 / km) +4m 8:27 / km
ahr:95 max:137 shoes: Brooks Glycerin 16 Grey

Gentle warm up for Parkrun with a mix of walking and jogging.

Running tempo 21:26 intensity: (13 @0) + (23 @1) + (50 @2) + (3:55 @3) + (14:02 @4) + (2:03 @5) 4.98 km (4:18 / km) +2m 4:18 / km
ahr:148 max:163 shoes: Brooks Glycerin 16 Grey

Tried to start out slowly but it was a bit crowded so I passed a few people to find some space. A woman came past me at what seemed like a good tempo pace so I tried to just tuck in behind her. A little later a man came flying past but then slowed to run next to the woman and talk to her. They kept talking the whole way so I felt a bit like I was intruding but it was nice to just sit behind someone comfortably holding a steady pace. The talk dropped off and the pace picked up a bit on the way back but it stayed pretty comfortable all the way. I was initially aiming for around 22-23 but still quite happy with how comfortable that felt.

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