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Training Log Archive: Craig

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m	load
Running	9	7:31:58	47.23		76.01		1168	132.9
Gym	8	4:30:00						27.0
Orienteering	4	2:30:43	13.03	(11:34)	20.98	(7:11)	842	113.9
Cycling	1	1:10:00	13.67	(11.7/h)	22.0	(18.9/h)		14.0
Total	20	15:42:41	73.94		118.99		2010	287.7

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Tuesday Jul 30, 2013 #

5 PM

Running intervals 32:48 6.94 km (4:44 / km) +52m 4:33 / km
shoes: Puma Faas 300 Black

3x1k in KP. Not feeling good, probably should have just done an easy jog.

Monday Jul 29, 2013 #

9 PM

Gym 30:00 [1]

S57.5, B32.5, R32.5.

Sunday Jul 28, 2013 #

9 AM

Orienteering race 35:37 [5] 5.53 km (6:27 / km) +178m 5:33 / km
shoes: Inov-8 X-Talon 212

Middle distance SOL at Marginata.
1 + 2 were good. Hesitant into 3, think I did it as planned but it just didn't quite look how l expected. All good through to 10 then rushed 11 a bit as I went past Oliver Martin. I had planned to aim off to the right but went straight instead and couldn't really pick the spur. Got within about 30m of it but then turned left instead of right and wasted about 40 seconds. Across the rock surfaces and along the ridge to 12, more by accident than design but happy enough with that. Brief stop on the ridge between 9 and 12 to show someone where he was. Confident in where I was going to 13 all the way to the little knoll and pair of boulders 100m before the control but somehow ended up missing it to the North. I'm sure I have done the same thing there several times before, not sure what it is that goes wrong but I suspect the map is a bit funny there.

10 AM

Orienteering 27:14 [1] 1.85 km (14:44 / km) +41m 13:16 / km
shoes: Inov-8 X-Talon 212

VE course with Liam. Almost all following creeks which Liam still finds a lot harder than tracks so I was asking him lots of questions to make sure he knew what he was doing but I don't think I ever told him which way to go.

Expert 1 - Splits

Saturday Jul 27, 2013 #

Event: Christmas Tree Creek Pechey Rd (Sprint)

2 PM

Running warm up/down 10:22 [2] 1.68 km (6:11 / km) +19m 5:51 / km
shoes: Puma Faas 250 Trail

Orienteering race 22:57 [5] 3.62 km (6:20 / km) +137m 5:20 / km
shoes: Puma Faas 250 Trail

Nav Dash Christmas Tree Creek (Pechey Rd)
A bit hesitant on a couple but no real problems. Losing significant time to Tomas every time we went uphill but pretty competitive on the downhill bits. Looking for the finish by about number 8 but probably felt a bit better by the end of the course.

Running warm up/down 9:39 [2] 1.52 km (6:20 / km) +27m 5:49 / km
shoes: Puma Faas 250 Trail

Long - Splits

Friday Jul 26, 2013 #

9 PM

Gym 30:00 [1]

S55, O32.5(5,5,5,0), D65.

Wednesday Jul 24, 2013 #

5 PM

Running 43:33 [3] 9.1 km (4:47 / km) +100m 4:32 / km
shoes: Puma Faas 300 Black

Lap of KP with Ivan. Late getting started so felt a bit of a sense of urgency from the start and ran a little harder than usual. I think it was our fastest of recent times but not fast enough to account for the extra effort.

Monday Jul 22, 2013 #

Gym 30:00 [1]

S52.5, B30, R30.

Sunday Jul 21, 2013 #

9 AM

Running long 1:27:41 [2] 16.09 km (5:27 / km) +197m 5:08 / km
(sick) shoes: Puma Faas 300 Black

Looping around KP for what felt a very long time. Almost better now but still feeling very tired.

Thursday Jul 18, 2013 #

3 PM

Running warm up/down 30:00 [3]
shoes: Nike Free 3.0 V4

To the gym and back.

Gym 30:00 [1]

S50, O30, D60.

Tuesday Jul 16, 2013 #

3 PM

Gym 25:00 [1]

S47.5, B27.5, R27.5

Sunday Jul 14, 2013 #

10 AM

Running long 1:47:30 [2] 15.3 km (7:01 / km) +472m 6:05 / km
(sick) shoes: Puma Faas 300 Black

Trailwalker training run from Jorgensen Park to Mundaring Weir with Rachel and Sophie. Starting to feel a little bit healthier but still thought I really shouldn't be doing this so wasn't able to enjoy it as much as I should have. Really struggled on the hills but since it was trailwalker training I decided it was ok to walk a lot more than I would usually allow myself to (and a lot more than Rachel or Sophie).
Lots of other groups out on the trail (including Bernadette, as usual), probably a lot of them trailwalker training. Nice trails for a long run but I think I have been underestimating how hard this trailwalker thing is going to be. I hope I will be feeling a lot better then but it is still going to be a long tough day.
Stopped and walked back from the ice-cream van at the South side of the weir. I bought an ice-cream but the girls weren't interested. Followed by a steak sandwich for lunch at the Mundaring Weir Hotel.

Friday Jul 12, 2013 #

11 AM

Running 49:55 [3] 8.56 km (5:50 / km) +122m 5:26 / km
(sick) shoes: Puma Faas 300 Black

Around KP with Rachel. Not really feeling up to this but Rachel talked me into it by promising that she wouldn't be capable of going fast enough to make me any sicker.

Wednesday Jul 10, 2013 #

9 PM

Gym 25:00 [1]

S45, O27.5, D55

Sunday Jul 7, 2013 #

10 AM

Orienteering race 1:04:55 [5] 9.98 km (6:30 / km) +486m 5:14 / km
shoes: Puma Faas 250 Trail

Long SOL H1 at Frazzle. Hard work with a lot of climb and fallen timber. I tried to run hard but my legs felt tired from start to finish today. Didn't really make any mistakes but I wasn't really happy with my navigation either. Spent way too much time not really sure where I was and trying to work out what things were as I ran past them but I usually seemed to end up where I wanted to.

Expert 1 - Splits

Saturday Jul 6, 2013 #

8 AM

Running 37:09 [3] 7.61 km (4:53 / km) +79m 4:38 / km
shoes: Puma Faas 300

Gentle cruise around KP. Feeling pretty good.

Friday Jul 5, 2013 #

12 PM

Gym 50:00 [1]

Includes ride to gym and home for lunch.
S40, B25, R25.

Wednesday Jul 3, 2013 #

5 PM

Running 43:21 [3] 9.2 km (4:43 / km) +100m 4:28 / km
shoes: Puma Faas 300 Black

Lap of KP with Ivan. Felt quite good at times so did a couple of pretty hard surges.

Tuesday Jul 2, 2013 #

1 PM

Gym 50:00 [1]

Includes ride there and back.
S35, O25, D50.

Monday Jul 1, 2013 #

12 PM

Cycling 1:10:00 [2] 22.0 km (18.9 kph)

Lunchtime bike ride with Rachel. Couldn't hold Rachel's wheel so spent most of the ride struggling off the back. Actually it was really some of the ride struggling on Rachel's wheel and most of it riding my own pace well off the back.

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