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Training Log Archive: Craig

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Orienteering4 6:33:29 12.61(31:12) 20.3(19:23) 62461.5
  Tennis7 6:05:0036.5
  Running10 3:39:30 23.03(9:32) 37.07(5:55) 15163.0
  Cycling6 3:03:28 33.12 53.3 29033.8
  Gym4 2:40:0056.0
  Total30 22:01:27 68.76 110.67 1066250.8
  [1-5]30 22:01:14
averages - sleep:2 weight:73.7kg

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Sunday Mar 31, 2019 #

7 AM

Running 15:03 intensity: (1:29 @1) + (8:48 @2) + (4:46 @3) 2.61 km (5:46 / km) +5m 5:43 / km
ahr:124 max:135 shoes: Brooks Glycerin grey/blue

Felt very sluggish early but starting to get moving a little better by the end. Still finding 15 minutes seems a long time.
11 AM

Tennis 1:00:00 [1]

Parent & child doubles final. Rematch of last year's final with Charley & Janine. I was hoping Liam's improvement was going to make up for my decline but he was struggling to serve and move due to injuries from falling off his bike yesterday so there was a bit more pressure on me to step up. We started well, winning the first set 4-0, with a couple of loose games from them. Second set was tighter, we were down early, then got back in front. I served for the match but lost and then came back from 2-4 down to force a sudden death match point at 4-4 which we lost on a questionable fault call and a missed easy volley. Started badly in the third, with Liam struggling to put the second set behind him, but fought back well winning a tight game at 2-2 and then made a couple of crucial intercepts at the net to break Charley's serve for the win.
Felt as though I made much more of a positive contribution to the win this year than I did last year.
Felt fine playing, apart from tweaking my back a bit once on a stretch volley, but sore walking around after cooling down a bit.

Saturday Mar 30, 2019 #

8 AM

Running 15:01 intensity: (50 @1) + (5:56 @2) + (8:15 @3) 2.7 km (5:34 / km)
ahr:128 max:137 shoes: Brooks Glycerin grey/blue

A bit sore throughout but felt quite good at times.

Cycling 1:02:37 intensity: (51:07 @1) + (10:56 @2) + (34 @3) 21.41 km (20.5 kph) +43m
ahr:107 max:134

Easy ride around the bridges with Rachel.

Friday Mar 29, 2019 #

6 AM

Running 15:02 intensity: (20 @1) + (2:41 @2) + (6:31 @3) + (5:30 @4) 2.54 km (5:56 / km) +8m 5:50 / km
ahr:139 max:156 shoes: Brooks Glycerin grey/blue

Around the ovals again. A bit stiff and sore but improved throughout this time. Probably feeling better at the end than the last couple of runs did.
Did a bit of stretching afterwards. Everything connected to the right hip felt bad.

Thursday Mar 28, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.
7 AM

Running 15:02 intensity: (53 @1) + (7:16 @2) + (6:53 @3) 2.46 km (6:06 / km)
ahr:127 max:134 shoes: Brooks Glycerin grey/blue

Now that I've started running again I thought I might as well try to keep doing it. Similar to yesterday but legs a bit tired from pump.

Wednesday Mar 27, 2019 #

6 PM

Running 15:03 intensity: (31 @1) + (10:44 @2) + (3:40 @3) + (8 @4) 2.65 km (5:40 / km) +6m 5:37 / km
ahr:126 max:145 shoes: Brooks Glycerin grey/blue

Jogged a few laps of the top oval after work. First pure run in a couple of weeks. Not sure why, just never felt like it. Motivation tonight came partly from my heart being a little more twitchy than normal, which seems to happen when I stop training. Getting a bit sore around the Achilles in the last couple of minutes.

Sunday Mar 24, 2019 #

10 AM

Tennis 40:00 [1]

Parent & child doubles semi-final against Tischa and Saskia Forman.
Had a 4-1 4-1 win to set up a rematch of last year's final with Janine and Charley after they beat Peter and Michael Forman in the other semi.
Liam beat Michael Forman 6-0 6-0 to make the final of the 16&U boys singles.
Amy and Naomi are the only girls in 11&U so they are straight in to the final next week and had to team up against the boys to get some doubles matches. They won their quarter final and pushed the 2nd seeds to a third set in the semi.

Saturday Mar 23, 2019 #

8 AM

Orienteering 1:08:19 intensity: (12:58 @1) + (22:12 @2) + (25:41 @3) + (7:07 @4) + (21 @5) 6.09 km (11:13 / km) +147m 10:01 / km
ahr:128 max:171 shoes: Salomon Speedcross 4

Putting out tapes for training at Ngangaguringguring. Quite slow going with a few control sites needing a bit of cross checking to be sure. Achilles burning by the end.
5 PM

Tennis 1:00:00 [1]

Last minute training for club champs with Rachel and Liam. First half on hard court then moved to the grass when social tennis started to wind down.

Friday Mar 22, 2019 #

7 AM

Cycling 20:07 intensity: (7:24 @1) + (8:15 @2) + (4:01 @3) + (27 @4) 8.23 km (24.5 kph) +98m
ahr:118 max:149 weight:73.6kg

Once around KP. Felt like plenty, quite happy to not have time for more.

Thursday Mar 21, 2019 #

6 AM

Gym 40:00 [3]
weight:74kg

Just me and CC.

Wednesday Mar 20, 2019 #

4 PM

Cycling 20:00 [2] 6.0 km (18.0 kph)

Ride to backlot studios for work movie night.
6 PM

Cycling 20:00 [1] 5.8 km (17.4 kph)

Home from movie.

Saturday Mar 16, 2019 #

8 AM

Orienteering 4:00:00 [1] 8.0 km (30:00 / km) +250m 25:57 / km
shoes: Salomon Speedcross 4

More controlling at Hill Park Dale.

Friday Mar 15, 2019 #

6 AM

Cycling 30:44 intensity: (11:08 @1) + (11:41 @2) + (5:42 @3) + (2:13 @4) 11.87 km (23.2 kph) +149m
ahr:118 max:151

Thursday Mar 14, 2019 #

6 AM

Gym 40:00 [3]

Just me and CC. Really tired this morning, I don't think I would have got out of bed if I didn't know Jessie was away for 3 weeks so it was all on me.

Wednesday Mar 13, 2019 #

6 PM

Running long 36:28 intensity: (1:21 @1) + (10:31 @2) + (17:01 @3) + (4:11 @4) + (3:24 @5) 6.53 km (5:35 / km) +16m 5:31 / km
ahr:136 max:172 shoes: Brooks Glycerin grey/blue

Ran around Perry Lakes while Liam had his lesson with Matt. Achilles a bit sore to begin with and got worse throughout.

Tuesday Mar 12, 2019 #

7 PM

Tennis 1:15:00 [1]

Took Liam over to reabold for some evening social tennis because Harry and Edward Bourchier were going to be there and at the Monday lesson Ben had encouraged the boys to come down for a hit with them. Harry is ranked about 400 in the world and has beaten a top 100 player this year.
While I was there I thought I should get in some more training for the parent and child doubles so played 3 sets of much lower quality doubles. I think I did improve a bit at least.

Sunday Mar 10, 2019 #

5 PM

Tennis 1:00:00 [1]

Did a bit of training with Rachel to prepare for the parent & child doubles at the club champs in a couple of weeks. Definitely need more but not sure my body can handle it. Not sure Liam is improving as fast as I am declining.

Saturday Mar 9, 2019 #

9 AM

Orienteering 28:25 intensity: (29 @1) + (27 @2) + (10:02 @3) + (16:59 @4) + (28 @5) 3.66 km (7:45 / km) +76m 7:02 / km
ahr:145 max:168 shoes: Salomon Speedcross 4

Leading Sten, Andries, Hadrien, Luan and Riley around a short course at Yetar Spring. I was a bit worried that I would struggle to make it around at a reasonable pace but it was quite flat and open so I was able to make it all the way around feeling pretty comfortable and actually quite enjoyed it. Didn't really notice the Achilles at all but it got quite sore later playing table tennis with Liam.

Friday Mar 8, 2019 #

7 AM

Cycling 30:00 intensity: (6:03 @1) + (5:48 @2) + (12:12 @3) + (4:05 @4) + (1:52 @5)
ahr:130 max:173

10min warm up, 15 x 40/20, 5min warm down

Thursday Mar 7, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Mar 6, 2019 #

5 PM

Running 29:27 intensity: (3:20 @1) + (10:17 @2) + (15:01 @3) + (49 @4) 5.02 km (5:52 / km) +29m 5:42 / km
ahr:128 max:151 shoes: Brooks Glycerin grey/blue

Long run in KP trying to keep up with Rachel and Liam.

Tuesday Mar 5, 2019 #

7 AM

Note
weight:73.5kg

Monday Mar 4, 2019 #

6 AM

Running 29:56 intensity: (30 @1) + (6:03 @2) + (11:47 @3) + (11:36 @4) 5.13 km (5:50 / km)
ahr:139 max:158 slept:2.0 shoes: Brooks Glycerin grey/blue

Easy run around some lake near Esperance. Started out with Rachel and carried her phone to take a few photos. Ran ahead a little a few times so I could stop and take photos and it was feeling really easy. Still feeling good after the turn so I thought I should probably stop annoying Rachel and just run ahead. Can't remember the last time I enjoyed a run that much. Achilles was starting to hurt a little more by the time I got back to the car so I skipped the other direction and took more photos instead.
10 AM

Tennis 30:00 [1]

Warm up hit with Liam before his doubles final.

Sunday Mar 3, 2019 #

9 AM

Orienteering 56:45 intensity: (4 @0) + (50:02 @1) + (6:32 @2) + (7 @3) 2.54 km (22:19 / km) +151m 17:12 / km
ahr:97 max:132

Walk up Frenchman Peak followed by a swim at Lucky Bay.
C • Orienteering 7

Saturday Mar 2, 2019 #

7 AM

Running 11:32 intensity: (6:30 @1) + (3:58 @2) + (1:04 @3) 1.76 km (6:33 / km)
ahr:116 max:133 shoes: Brooks Glycerin grey/blue

Jogged down to the old jetty with Rachel then walked back because it was starting to hurt a bit too much.

Friday Mar 1, 2019 #

7 AM

Running 36:56 intensity: (9 @0) + (12:26 @1) + (13:40 @2) + (10:41 @3) 5.67 km (6:31 / km) +87m 6:03 / km
ahr:120 max:144 shoes: Brooks Glycerin grey/blue

Morning jog with Rachel up to the rotary lookout and back plus a little extra to check what was happening at the tennis club. Achilles didn't feel too bad doing this but was aching by the end of the day.
Had planned to spend the rest of the day out at Cape Le Grand but it was closed due to a bushfire. I hope it opens up again before we leave.
9 AM

Tennis 40:00 [1]

Tried to have a bit of a hit with Liam at Esperance tennis club but it was so windy that it felt like a waste of time. Not expected to be that windy for the tournament at least.
Saw the nets set up for the pro beach volleyball at West beach later. That would have been ridiculous if they tried to play today.

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