Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m	load
Orienteering	8	12:27:36	29.55	(25:18)	47.56	(15:43)	1522	123.1
Running	21	7:08:22	47.74	(8:58)	76.83	(5:35)	412	126.3
Tennis	9	5:45:00						47.0
Gym	3	2:00:00						42.0
Cycling	1	39:05	9.02	(13.9/h)	14.52	(22.3/h)	103	7.3
Total	40	28:00:03	86.31		138.91		2037	345.7
[1-5]	40	28:00:01

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Tuesday Apr 30, 2019 #

6 PM

Running 16:36 3.06 km (5:26 / km) +27m 5:12 / km
ahr:144 max:160 shoes: Nike Pegasus 34

Short loop in KP with the headlamp. Felt reasonably good apart from the usual soreness but I don't really like running after dark. Passed a couple of young women running without any lights, slowed a little to let the first use my light until she caught up to her friend.

Monday Apr 29, 2019 #

5 PM

Running 30:48 5.75 km (5:21 / km) +40m 5:10 / km
ahr:133 max:166 shoes: Brooks Glycerin grey/blue

In KP after work. A bit stiff and sore around both ankles, more left than right. Really feel as though I need new shoes, or maybe just new ankles. Felt as though I was moving reasonably well without too much effort.

Sunday Apr 28, 2019 #

7 AM

Tennis 30:00 [1]

Warm up hit with Liam at Hensman Park before 7-8 playoff. Hitting the ball better than yesterday but not great mentally. Not helped by some very dodgy line calls on crucial points. Nemanja's mum actually asked the official to keep an eye on him.

3 PM

Running 15:12 2.78 km (5:28 / km) +36m 5:08 / km
ahr:128 max:143 shoes: Brooks Glycerin grey/blue

Still a bit warm but had to squeeze it in between Liam's doubles final (which they won) and going to the movies. Achilles pulled up pretty well after yesterday's faster pace.

Saturday Apr 27, 2019 #

Event: Australian Middle Distance Championships

6 PM

Running tempo 15:04 3.27 km (4:37 / km)
ahr:139 max:157 shoes: Brooks Glycerin grey/blue

3 laps around the lower oval after a long day with Liam at the tennis. Might have got a little carried away, feeling very hard by the end.

Friday Apr 26, 2019 #

Event: Australian Sprint Championships

8 AM

Tennis 30:00 [1]

Warm up hit with Liam at OPTC before his quarter final at Hensman Park. He started really well but ended up losing a tight one 7-5 7-6.

4 PM

Running 35:13 6.19 km (5:41 / km) +68m 5:23 / km
ahr:134 max:146 shoes: Brooks Glycerin grey/blue

Easy run in KP. Legs felt very heavy again, almost like I had just been for a bike ride, only this time I hadn't. Felt a bit better by the time I got to the top of the hill. Achilles pretty good but did get a little sore after running back down the hill, around the 27 minute mark.

Thursday Apr 25, 2019 #

7 AM

Tennis 20:00 [1]

Warm up with Liam at Hensman Park before first round match. Would have been a bit longer if I didn't get lost driving there. Thought it was one street before Canning Hwy, not Coode St.

4 PM

Cycling 39:05 14.52 km (22.3 kph) +103m
ahr:117 max:154

Gentle ride around Dalkeith.

Running 19:10 3.6 km (5:20 / km) +12m 5:14 / km
ahr:134 max:143 shoes: Brooks Glycerin grey/blue

Needed an excuse to go to the shop for icecream and chocolate and a run was the best I could come up with. Legs felt a bit heavy, almost like I had just been for a bike ride. Achilles pretty good.

C • Running 3

Wednesday Apr 24, 2019 #

5 PM

Tennis 30:00 [1]

Little hit with Liam to warm up for tournament tomorrow. Sharing duties with Rachel so didn't have to move too much.

Tuesday Apr 23, 2019 #

6 PM

Running 15:18 2.61 km (5:52 / km) +6m 5:48 / km
ahr:125 max:164 shoes: Brooks Glycerin grey/blue

Back to the ovals, just trying to avoid slipping back into doing nothing. Left heel a little sore to start with but eased off. Right Achilles quite variable. Feel as though I need new shoes, and legs.

Monday Apr 22, 2019 #

Event: Australian 3 Days Championship - Day 3

12 PM

Orienteering race 42:05 6.22 km (6:46 / km) +193m 5:52 / km
ahr:157 max:173 shoes: Salomon Speedcross 4

Day 3 of Easter at Umuna. 12th of 25 in M21E.
At the start of Easter I had been thinking I probably wouldn't run this but I got through all my controlling duties in better shape than I expected so was reasonably optimistic of making it around in one piece.
Tough start dropping straight into the steepest rockiest slope on the map, reminded me very much of Russell's setting at the state middle champs a few years ago. Felt a little insecure into 1 and indecisive out of it but starting to settle by the time I got to 3 and it got a lot easier after that.
Good through to 11 then almost started reading 12-13 as I left 11, I think because I went right to 11 so approached in the same direction as 11-12. Fortunately remembered running past 12 on the way to 9 so noticed before losing any time. Made a small mistake on 14, thinking the boulder on the edge of the circle was the one next to the control but realised quickly again so not too much time lost.
Struggling to maintain concentration after the climb through 15 & 16 so was quite happy to see Wayne ahead to guide me into 18 & 19. Had Cameron ahead to motivate me to 20 and passed him with a more direct approach. Again struggled a bit with concentration after the climb to 21 and was a little hesitant into 22 not seeing the rocks in the green. Patrick provided the final bit of encouragement leading me into the last couple of controls.
Very happy with a midfield result, even allowing for the fact that everyone else had run the long race the day before.
A bit sore around the Achilles but definitely limited by fitness rather than pain.

2 PM

Orienteering 45:00 [1] 2.0 km (22:30 / km) +80m 18:45 / km
shoes: Salomon Speedcross 4

Collecting 10 controls, including the first 4 from my course, while Rachel, Liam and Amy collected another 10 each.

Very happy to see the caterers still there when I got back at about 3pm. With a 12:31 start I didn't want to eat before running and after finishing I went straight into handing out awards at presentations and then collecting controls so hadn't eaten since 7am. They had one burger left and the first bite was really good but then I stupidly decided to try to pick up the rest of my gear so I could eat on the way back to the car. As I bent over to pick up my bag one of the chairs on my shoulder fell off, knocking the burger out of my hand and spreading all of the pieces out in the dirt. Heartbreaking! Fortunately the caterers took pity on me and gave me a couple of sausage rolls to replace it.

M21E - Splits

Sunday Apr 21, 2019 #

Event: Australian 3 Days Championship - Day 2

8 AM

Orienteering 1:00:00 [2] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: Brooks Glycerin grey/blue

A couple of times up and down the hill from the start to check one control and put a bit of extra tape at the start of the one taped leg. Ran back to the finish and checked the radio controls then a couple more times to switch one radio back on and put out a couple of repeaters.

3 PM

Orienteering 40:00 [1] 2.0 km (20:00 / km) +100m 16:00 / km
shoes: Brooks Glycerin grey/blue

Collecting 9 controls with a couple of water drops with help from Liam and Amy.

Saturday Apr 20, 2019 #

Event: Australian 3 Days Championship - Day 1

10 AM

Orienteering 1:00:00 [1] 4.0 km (15:00 / km) +120m 13:03 / km
shoes: Salomon Speedcross 4

Checking the rest of the controls and putting out a bit of water. Really nice out there today and felt surprisingly good. Even started thinking I might have a run on Monday.

4 PM

Tennis 45:00 [1]

Tried to get Liam to teach me how to hit with more topspin.

Friday Apr 19, 2019 #

Event: Good Friday Sprint Relay

9 AM

Orienteering 7:30:00 [1] 20.0 km (22:30 / km) +700m 19:09 / km
shoes: Salomon Speedcross 4

Checking about 80 of the 95 controls at Hill Park Dale. Quite a few had been blown over so spent a fair bit of time trying to make all of them a bit more secure. Seemed a lot nicer than earlier visits with everything softened a bit by the rain and the grass seeds gone. Only took my jacket off for about half an hour when the sun came out for a while in the middle of the day.

C • Ultra long 6

Thursday Apr 18, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Apr 17, 2019 #

6 AM

Running 34:02 6.0 km (5:40 / km) +53m 5:26 / km
ahr:133 max:169 shoes: Brooks Glycerin grey/blue

Easy run in KP. Went a little further today and survived reasonably well. Right ankle was a bit sore but probably better at the end than in the middle and no obvious soreness walking around later.

Tuesday Apr 16, 2019 #

7 AM

Running 20:27 3.59 km (5:42 / km) +12m 5:37 / km
ahr:126 max:143 shoes: Brooks Glycerin grey/blue

Short easy run in KP. Started out with Rachel but she abandoned me just after crossing into KP. Both ankles stiff to start with, left got a bit sore through the middle then right more sore towards the end.

Monday Apr 15, 2019 #

7 AM

Running 28:49 4.89 km (5:54 / km) +19m 5:47 / km
ahr:123 max:150 shoes: Brooks Glycerin grey/blue

Easy run in KP with Rachel. Right hip very stiff at the start. Achilles was feeling ok so I just kept going with Rachel rather than turning back early.

Sunday Apr 14, 2019 #

Event: NavDash 2 John XXIII

9 AM

Orienteering race 20:05 3.55 km (5:39 / km) +12m 5:34 / km
ahr:150 max:165 shoes: Brooks Glycerin grey/blue

Nav Dash at John XXIII. Decided not to do a warm up and just tried to start slowly instead. Had an ok run but coming into the map flip I took an illegal route. I thought I remembered running through there in previous events and when I tried to stop and check if it was passable I thought the line looked a bit thinner but I was wrong. Probably gained about 15 seconds there.

Hard Long - Splits

Saturday Apr 13, 2019 #

8 AM

Running 31:04 4.9 km (6:21 / km) +52m 6:01 / km
ahr:125 max:149 shoes: Brooks Glycerin grey/blue

Easy run in KP with Rachel. Wasn't hurting too much so I thought I might as well do yesterday's 15 minutes too.

12 PM

Tennis 20:00 [1]

Stopped at reabold for a warm up hit on the way to the north beach tournament.

Friday Apr 12, 2019 #

5 PM

Tennis 45:00 [1]

Little hit with Liam. Didn't seem worth trying to fit in a run as well.

Thursday Apr 11, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

7 AM

Running 15:03 2.42 km (6:13 / km)
ahr:125 max:132 shoes: Brooks Glycerin grey/blue

Sore around the outside of the right achilles/back of ankle from last night and legs very heavy from pump but I knew I would struggle to get out the door if I left it until after work. Felt as though I was pushing the pace more at the start of this run than I was last night.

Wednesday Apr 10, 2019 #

5 PM

Running tempo 23:54 5.02 km (4:46 / km) +29m 4:38 / km
ahr:143 max:155 shoes: Brooks Glycerin grey/blue

Plan was 25-30 min today so I thought I would just run Rachel's 5k loop and it should be somewhere in that range but I started a bit too fast and I'm not very good at slowing down so it ended up being almost a time trial. Right hip very stiff early then the Achilles got a bit sore as the hip loosened up but it didn't get any worse so I kept going.

Tuesday Apr 9, 2019 #

5 PM

Running 15:04 2.49 km (6:04 / km) +8m 5:58 / km
ahr:118 max:147 shoes: Brooks Glycerin grey/blue

Around the ovals after work again but had Liam and Amy for company this time. Liam ran ahead a bit and then stayed to do a couple of 800m reps with Rachel and Juffy. Amy dropped off a bit a couple of times complaining of sore calves but ran most of the way and seemed to be doing it easier than me.

Monday Apr 8, 2019 #

6 PM

Running 15:01 2.64 km (5:42 / km) +8m 5:37 / km
ahr:127 max:150 shoes: Brooks Glycerin grey/blue

Yet another ovals jog. Generally stiff and tired but not really any more soreness than usual which is a good result after tennis and orienteering on the weekend.

Sunday Apr 7, 2019 #

Event: Bush 1 Peterdine

10 AM

Orienteering 30:26 4.79 km (6:21 / km) +118m 5:40 / km
ahr:148 max:168 shoes: Salomon Speedcross 4

H3 at Peterdine. I thought I would do the H4 but the courses were a bit shorter than expected so I thought I might be able to fit the H3 into my 30min jog. Didn't quite make it but I probably walked about 30 seconds of it so should be ok. It was definitely more of a tempo effort than a jog though. Achilles was a bit sore throughout but didn't seem to be getting any worse. Occasional little zaps in my right calf which I think were coming from the right glute or low back. I was a little off line coming into 2, losing maybe 10 seconds, otherwise fine.

H3 - Splits

Saturday Apr 6, 2019 #

9 AM

Running 17:26 2.96 km (5:53 / km) +19m 5:43 / km
ahr:122 max:164 shoes: Brooks Glycerin grey/blue

Little jog with Rachel into KP. Went a little longer than 15 min because I was talking to Rachel when I should have been splitting off and I didn't want to walk so far to get home.

1 PM

Tennis 1:20:00 [2]

Club champs men's doubles with Liam against Dean & Peter. Lost 6-2 7-5. I was pretty bad in the first set but a bit better in the second. We got an early break in the second and I served for the set at 5-4 but just made too many mistakes on easy balls. I felt we could have beaten them if I was able to play a bit more often.

3 PM

Tennis 45:00 [2]

Club champs mixed doubles with Rachel against Brendan & Maddie. Didn't expect to win a game as they are two of the best 16-17 year olds at the club. Had game points on most of my service games but didn't get on the board until Rachel fought back from 15-40 to hold serve, saving two match points at 0-6 0-5 down. This was good fun despite the scoreline.
I think I will need help to get out of bed tomorrow morning.

Friday Apr 5, 2019 #

6 AM

Running 15:01 2.9 km (5:10 / km) +3m 5:09 / km
ahr:139 max:155 shoes: Brooks Glycerin grey/blue

Back to the ovals. Felt quite good after the first lap around the top oval. Did start to get a little sore after picking up the pace a bit.

Thursday Apr 4, 2019 #

5 AM

Running 15:02 2.5 km (6:01 / km)
ahr:121 max:140 shoes: Brooks Glycerin grey/blue

Dropped my towel and water bottle off at the gym, then did a lap around the lower oval to get my 15 minutes done before killing my legs with squats and lunges.

Gym 40:00 [3]

Pump with CC, and 2 others! Biggest class in about 6 months.

Wednesday Apr 3, 2019 #

6 AM

Running 20:01 3.78 km (5:18 / km) +22m 5:09 / km
ahr:135 max:164 shoes: Brooks Glycerin grey/blue

A slightly longer run in KP. Basically the same as last night but kept running across the ovals at the end. Went a bit faster mostly because I had to accelerate to catch the green light crossing into KP at the start. Maybe a little more sore towards the end but not bad.

Tuesday Apr 2, 2019 #

5 PM

Running 15:05 2.68 km (5:37 / km)
ahr:131 max:168 shoes: Brooks Glycerin grey/blue

Rachel dragged me across the road into the wilds of KP but I managed to stick to my planned 15 minutes and made it back alive. I did have to walk quite a long way to get home. Ankilles was only slightly irritating.

C • Ankilles 1

Monday Apr 1, 2019 #

6 PM

Running 15:02 2.82 km (5:20 / km)
ahr:133 max:166 shoes: Brooks Glycerin grey/blue

Felt really tight and tired around the hips but the Achilles wasn't too bad. Felt much slower than it was.

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