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Training Log Archive: Craig

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m	load
	Cycling	11	10:21:19	126.97	(12.3/h)	204.34	(19.7/h)	1499	123.0
	Running	16	8:03:37	52.68	(9:11)	84.78	(5:42)	618	126.4
	Tennis	7	6:30:00						54.0
	Gym	5	3:00:00						63.0
	Orienteering	1	26:12	3.21	(8:10)	5.16	(5:04)	52	14.2
	Total	37	28:21:08	182.86		294.29		2168	380.6
	[1-5]	37	28:07:29
averages - weight:73.6kg

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Thursday Nov 29, 2018 #

6 AM

Gym 35:00 [3]

Pump with CC. Just me again. Not really expecting this class to keep going after the Christmas break so might be only two weeks left.

5 PM

Tennis 30:00 [1]

Helped Liam coaching Rachel for a bit while Amy had rugby and then hit with Liam (mostly with him playing left handed) for a bit longer after they went home.

Tuesday Nov 27, 2018 #

5 PM

Running tempo 30:49 5.84 km (5:16 / km) +58m 5:01 / km
ahr:132 max:158 weight:73.1kg shoes: Brooks Glycerin grey/blue

Didn't do anything in the morning, or Monday, so felt I had to join in for Rachel's intervals. Missed the start because the rest of the group took off while I thought we were still waiting to see if Andries turned up. Liam and I had been having our usual argument about me always telling him how crap he is at tennis so he had gone off to sulk somewhere and it took me a while to find him. Eventually set off with Liam to do a shortened warm up but he stormed off again just as I was trying to tell him to turn around so the warm up wasn't shortened as much as I intended but we did get to the start point soon after the others. Andries somehow managed to find us a couple of minutes later as well.
Session was a 15 minute tempo using an old metro course followed by 6x1min hills. I started out trying to follow Sten but he didn't go where I thought he was going and it was stupid trying to stay with him anyway so I switched to following Rachel. Pulled ahead of Rachel a bit heading up to Saw Ave and then planned a way too ambitious course trying to stick mostly to sand tracks. Saw Sten heading for home while I was still heading out and only had 5min left so I knew I was going to be way over time. I also knew I didn't want to do the hill reps so I thought a longer tempo wouldn't hurt. I was wrong, it did start to hurt quite a bit so I stopped trying to go to controls and just headed fairly directly back to the start. Kept going a little extra at the end to make the tempo up to 4km and then walked back to the tennis club.

Sunday Nov 25, 2018 #

12 PM

Running 22:33 3.33 km (6:46 / km) +15m 6:37 / km
ahr:122 max:160 shoes: Nike Pegasus 34

Amy decided she wanted to run home after Liam's tennis finished so I had to go with her. Liam then decided he wanted to come too, in his tennis shoes. A bit of tightness in the lower calves but Achilles itself was pretty good. One short walk break when Amy had a stitch, otherwise pretty steady pace.

4 PM

Cycling 51:54 20.57 km (23.8 kph) +269m
ahr:121 max:156

Eventually convinced myself that the run wasn't enough and went out for a tour of KP on the bike. Legs not feeling great.

Saturday Nov 24, 2018 #

7 AM

Running warm up/down 12:39 1.62 km (7:49 / km)
ahr:105 max:152 shoes: Brooks Glycerin grey/blue

Gentle jog around the lake with Rachel, checking the metro map.

Running tempo 21:51 5.05 km (4:19 / km)
ahr:150 max:166 weight:73.2kg shoes: Brooks Glycerin grey/blue

Perry Lakes parkrun.
Started easy and built the effort throughout, trying to keep it at a level that didn't aggravate my Achilles too much. Ended up feeling like a pretty hard tempo effort as the Achilles stayed pretty good throughout.

11 AM

Tennis 1:15:00 [1]

With Liam. First half on the grass then moved to hard because Liam couldn't handle the low bounce on the soft grass and I couldn't handle any more of his whinging.

Thursday Nov 22, 2018 #

6 AM

Gym 35:00 [3]
weight:73.5kg

Pump. Just me and the trainer.

Wednesday Nov 21, 2018 #

6 PM

Running 26:37 4.51 km (5:54 / km) +13m 5:49 / km
ahr:127 max:157 shoes: Brooks Glycerin grey/blue

Little jog in KP after work. Legs feeling pretty awful, zero elasticity.

Tuesday Nov 20, 2018 #

7 AM

Cycling 1:17:14 29.9 km (23.2 kph) +62m
ahr:123 max:163

Ride down to canning vale for work Christmas volunteering at Vinnies. Headwind all the way.

11 AM

Cycling 1:04:20 23.26 km (21.7 kph) +139m
ahr:108 max:157

Back home for lunch. Took the more direct route this time, including Mount St. Had to stop a few times to check where I was going. Walked to work after lunch because I'd had enough of the bike.

6 PM

Tennis 45:00 [1]

Had a bit of a hit with Liam on the grass while Amy had her lesson and Rachel did her intervals. Amy joined us when her lesson finished and then Rachel joined in as well for a little bit at the end. Right hip not working very well, felt as though it was seizing up a bit on the morning ride too.

Monday Nov 19, 2018 #

5 PM

Running 31:29 5.75 km (5:28 / km) +63m 5:12 / km
ahr:127 max:139 shoes: Brooks Glycerin grey/blue

Easy run in KP after work. A little sore around the outside of the ankle but much better than I expected.

Sunday Nov 18, 2018 #

8 AM

Cycling 19:01 4.78 km (15.1 kph) +37m
ahr:97 max:134

Over to Reabold with Liam for his return to pennants (doubles only).

12 PM

Cycling 21:34 5.0 km (13.9 kph) +39m
ahr:101 max:150

Back home after tennis.

3 PM

Cycling 1:21:05 13.51 km (10.0 kph) +30m
ahr:90 max:140

Long run around the river with Rachel, except I took my bike.

Saturday Nov 17, 2018 #

11 AM

Tennis race 1:00:00 [3]

Took a little break from the school fete and finally plucked up the courage to have another go at Saturday singles. Just played the one match, with Drew, after a bit of a warm up. I served reasonably well and got away to an early lead but Drew got better as he warmed up and I think I got worse. Ended up losing 4-2 4-1 but quite a few games went to a sudden death point so wasn't disgraced. Achilles was fine during the match but felt a little bit of a burning sensation after walking off court.

4 PM

Running warm up/down 4:07 0.74 km (5:35 / km) +3m 5:30 / km
ahr:135 max:160 shoes: Brooks Glycerin grey/blue

A lap of the oval to warm up.

Orienteering race 26:12 5.16 km (5:04 / km) +52m 4:50 / km
ahr:155 max:171 shoes: Brooks Glycerin grey/blue

Mosman park metro, medium course.
Headed out along the river first. Just behind Lucy and Ron for the first few and tried some alternate routes that didn't really work out but didn't lose much. Made some different choices near the turn and was mostly alone coming back. Got caught out at 14 and had to run all the way to 10 and back. I knew the wall was there but thought there would be some stairs down near 14. Achilles was pretty sore in the second half and I thought I probably should slow down but just pushed on anyway. Ended up second about 20 seconds behind Nick.

Friday Nov 16, 2018 #

6 AM

Tennis 45:00 [1]

Tried to go for a run but only managed a walk to Rosalie Park, jog across to the top oval and walk home. Legs just weren't feeling it and my mind wasn't interested in overruling them.
Thought I would go over to the tennis club and do some serving practice but Rachel wasn't enthused about her run either so she came with me and we had a bit of a hit together. Had a bit of a challenge negotiating the sprinklers on the grass courts to get to and from the hard courts. Ankles and lower back kept hurting on any sudden direction changes.

Thursday Nov 15, 2018 #

6 AM

Gym 40:00 [3]
weight:74.3kg

Pump, with a little warm up on the spin bike.

Wednesday Nov 14, 2018 #

6 AM

Running 29:44 5.74 km (5:11 / km) +58m 4:56 / km
ahr:132 max:146 weight:74kg shoes: Brooks Glycerin grey/blue

Short run in KP before work. Started with Rachel but she turned off after about 1km so I increased the pace a bit from there. Achilles was a bit sore most of the way but never got really bad. Legs definitely not feeling as good as Monday. I used to think I would never let my weight get over 70kg but now I think I should crack 75kg by the end of the year.

6 PM

Tennis 1:00:00 [1]

Had a bit of a warm up hit with Liam, then just serving while he had his private lesson. Matt couldn't resist also giving me a few tips again.

Tuesday Nov 13, 2018 #

5 PM

Cycling 55:28 16.1 km (17.4 kph) +223m
ahr:121 max:172

I didn't think my Achilles was up to running again but my bike is a cyclocross bike and I figured riding uphill on rough grass would be almost as hard as running so I might as well join in Rachel's broadwalk reps on the bike. Went up Forrest drive on the road first to warm up and went hard up the steep bit to try to keep the speed consistent all the way. Time seemed to go a lot faster than it does riding around the roads by myself. Stopped to talk to Laurens for a while on the way back. He is training for a trail marathon in Queenstown.

Monday Nov 12, 2018 #

5 PM

Running 32:15 6.34 km (5:05 / km) +66m 4:50 / km
ahr:137 max:162 shoes: Brooks Glycerin grey/blue

Short run in KP after work. Thought I might try to show fletch how a slow shuffle is done but I felt quite good so I went reasonably fast (by my standards) from the start and then put in a pretty hard effort up the hill on the sand tracks. Got a bit sore when I slowed down but it eased off again after a while.

Sunday Nov 11, 2018 #

8 AM

Cycling 54:12 14.81 km (16.4 kph) +106m
ahr:113 max:154

To Allen Park and Barack with Liam to watch Amy's pennants.

Saturday Nov 10, 2018 #

11 AM

Tennis 1:15:00 [1]

Tennis lesson from Liam. Made some progress on my serve and forehand. Tried to work on my backhand but not convinced I made any progress there.

Friday Nov 9, 2018 #

5 PM

Running 31:51 5.83 km (5:28 / km) +52m 5:14 / km
ahr:127 max:142 shoes: Brooks Glycerin grey/blue

Short loop in KP after work. Pain mostly around the outside of the ankle.

Thursday Nov 8, 2018 #

6 AM

Gym 35:00 [3]
weight:73.7kg

Pump class.

Running 25:11 5.05 km (5:00 / km) +19m 4:54 / km
ahr:135 max:145 shoes: Brooks Glycerin grey/blue

Steady 5k in KP straight after pump.

Wednesday Nov 7, 2018 #

6 AM

Cycling 54:15 20.57 km (22.8 kph) +267m
ahr:115 max:169 weight:73.4kg

A morning bike ride! Up and down each road in KP. Achilles feeling much better than I expected this morning after last night's foolishness.

6 PM

Running 18:36 3.03 km (6:08 / km)
ahr:123 max:139 shoes: Nike Pegasus 34

Little jog around the ovals while Liam had his first tennis lesson since September. Matt thought his backhand had improved. My Achilles hadn't.

Tuesday Nov 6, 2018 #

5 PM

Running 42:59 7.7 km (5:35 / km) +91m 5:16 / km
ahr:128 max:162 shoes: Brooks Glycerin grey/blue

Rachel was on her own for intervals and I hadn't done anything all day so I felt compelled to go with her. Survived the warm up without having to walk and then had a bit of a stretch which was enough recovery to get started on the first interval which was a double lap. I thought I should probably just do one but the pain wasn't increasing too much and otherwise I was feeling pretty good. Felt quite a strong desire to accelerate at times but managed to resist.
Should have had a break after the effort but I wanted to get home to get started making dinner so kept running all the way despite the fact that it was getting a lot more painful.

Monday Nov 5, 2018 #

6 PM

Running 27:51 5.03 km (5:32 / km) +19m 5:26 / km
ahr:126 max:155 shoes: Brooks Glycerin grey/blue

Little jog in KP after work. Wanted to get it done quickly so tried to keep jogging all the way. A bit of tingly pain in the mid calf and glute for the first half then a bit around the Achilles at the 20 minute mark.

Sunday Nov 4, 2018 #

8 AM

Cycling 24:34 6.33 km (15.5 kph) +65m
ahr:100 max:118

Rode up to royal kings park to watch some of Liam's friends while Amy was sitting off for the first round of singles.

3 PM

Running 58:59 9.0 km (6:33 / km) +91m 6:14 / km
ahr:122 max:161 shoes: Brooks Glycerin grey/blue

Lap of KP with Rachel. Not quite as bad as last week but probably still a bit more than I could handle.

Saturday Nov 3, 2018 #

Note

Went to the tennis club for about an hour with Liam but I was just feeding balls to him and a tiny bit of serving so can't really log it as training.
Also did a little bit of jogging to put out controls for the metro event at yokine but not enough to be worth logging.

8 AM

Cycling 1:57:42 49.51 km (25.2 kph) +263m
ahr:132 max:161

Around the river. I think I saw Karen running the other way in Mosman park, peterk riding the other way just west of East Freo tennis club and Jack coaching at the tennis club. Felt like a headwind all the way which probably means there was no wind.

Friday Nov 2, 2018 #

7 AM

Running 36:44 5.71 km (6:26 / km) +65m 6:05 / km
ahr:118 max:131 weight:73.6kg shoes: Brooks Glycerin grey/blue

Little jog in KP. Mostly pretty good but still needed a little walk every few minutes to reset the legs or the tension would keep building.

Thursday Nov 1, 2018 #

6 AM

Gym 35:00 [3]

Pump class.

Running 29:22 4.5 km (6:32 / km) +7m 6:29 / km
ahr:115 max:126 shoes: Nike Pegasus 34

Shuffled around the ovals for a while with a few short walk breaks in the second half. Outside of left heel sore early, behind outside of right ankle sore late.

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