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Training Log Archive: Craig

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Running23 17:57:02 116.88(9:13) 188.1(5:44) 1678306.9
  Orienteering8 5:06:19 26.33(11:38) 42.38(7:14) 41498.9
  Tennis4 2:15:0013.5
  Gym2 1:20:0028.0
  Total34 26:38:21 143.21 230.48 2092447.3
  [1-5]34 26:36:21
averages - weight:73.2kg

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Wednesday Jul 31, 2019 #

5 PM

Running 34:00 intensity: (52 @1) + (9:16 @2) + (6:11 @3) + (16:18 @4) + (1:23 @5) 5.71 km (5:57 / km) +53m 5:41 / km
ahr:142 max:170 shoes: Adidas Solar Glide

Easy run in KP after work. A bit dark for running without a headlamp. Still a bit sore from last night's intervals.

Tuesday Jul 30, 2019 #

5 PM

Running intervals 1:00:02 intensity: (3:06 @1) + (23:38 @2) + (19:38 @3) + (13:24 @4) + (16 @5) 11.33 km (5:18 / km) +39m 5:13 / km
ahr:132 max:172 shoes: Adidas Solar Glide

7x800, 1min walk, aiming for 3:20 with 4th & 6th in 3:12 but did them all a bit fast. Mostly pretty comfortable but right Achilles did get a little sore on the last one.

Monday Jul 29, 2019 #

5 PM

Running 31:18 [2] 5.34 km (5:51 / km) +25m 5:43 / km
ahr:153 max:169 shoes: Adidas Solar Glide

Ivan sick again and I was still a bit sore from yesterday so just did a short jog in KP with a few gentle drills and strides at the end. Left heel quite sore but felt as though I was moving easily.

Sunday Jul 28, 2019 #

9 AM

Running 1:24:27 intensity: (10:50 @1) + (19:57 @2) + (33:54 @3) + (19:46 @4) 16.08 km (5:15 / km) +55m 5:10 / km
ahr:133 max:152 weight:72.2kg shoes: Adidas Solar Glide

Down to UWA and out to the river with Rachel then she wanted some hills and I wanted flat so we went opposite directions. I ran out to the end of the path below sunset hospital and back. I planned to just try to get rolling at the fastest pace that didn't feel as though I was forcing it. Stated out quite comfortable but I think I picked it up a bit when Nic Earner came past towards the end of his tempo run and then I just pushed it a little harder than I had wanted to the rest of the way. Legs started to feel quite tired approaching Pelican point on the way back and it was really starting to feel like a tempo effort by the end. Tried to extend the jog home a bit to push it out towards 90 min, hoping a bit of slow jogging would help my legs feel better, but they were just getting more sore and tired so I wished I had just headed straight back.
Set out before breakfast but after 9:30am and weighed myself after finishing so I don't expect to be this light again any time soon.

Saturday Jul 27, 2019 #

1 PM

Orienteering 37:04 intensity: (19:08 @1) + (8:00 @2) + (6:25 @3) + (3:11 @4) + (20 @5) 3.02 km (12:17 / km) +84m 10:48 / km
ahr:116 max:168 shoes: Salomon Speedcross 4

Putting out tapes. Had a bit of trouble with missing man made features.

Orienteering 44:30 intensity: (1:46 @0) + (27:24 @1) + (8:48 @2) + (4:33 @3) + (1:59 @4) 3.76 km (11:50 / km) +47m 11:09 / km
ahr:107 max:153 shoes: Salomon Speedcross 4

Looking for Amy and then helping her through a few controls. She was not in a very determined mood.
4 PM

Orienteering 5:55 intensity: (40 @1) + (19 @2) + (1:35 @3) + (3:19 @4) + (2 @5) 1.23 km (4:50 / km) +14m 4:34 / km
ahr:139 max:161 shoes: Salomon Speedcross 4

Map memory star relay with Eckart. Didn't start watch on first control so you can't see the big mistake I made. I did know what I had done pretty early and managed to find it, more from memory of going there with Amy than memory of the map though. Eckart had trouble in the same area on the final control to drop us from first to last.

Orienteering 2:52 intensity: (2 @0) + (28 @1) + (56 @2) + (1:26 @3) 0.44 km (6:33 / km)
ahr:123 max:143 shoes: Salomon Speedcross 4

Collecting one tape.

Friday Jul 26, 2019 #

5 PM

Running 45:44 intensity: (3:02 @1) + (27:01 @2) + (15:41 @3) 8.32 km (5:30 / km) +83m 5:14 / km
ahr:126 max:136 shoes: Adidas Solar Glide

Easy lap of KP after work with the headlamp. A bit stiff and sore generally to begin with and the right Achilles remained a bit tender throughout.

Thursday Jul 25, 2019 #

5 PM

Orienteering intervals 48:04 intensity: (2:19 @1) + (14:04 @2) + (15:11 @3) + (13:29 @4) + (3:01 @5) 8.24 km (5:50 / km)
ahr:136 max:175 shoes: Adidas Solar Glide

Relay training at Perry Lakes. 3 loss of about 1.5km each. Not many of us tonight so I had to push it pretty hard to try to put Andries under a bit of pressure. No soreness to speak of.

Wednesday Jul 24, 2019 #

8 AM

Note
weight:72.8kg

Not feeling too badly broken this morning but I think I need to be a bit careful.

Tuesday Jul 23, 2019 #

4 PM

Running 1:13:50 intensity: (52 @1) + (13:36 @2) + (33:56 @3) + (24:54 @4) + (32 @5) 14.22 km (5:12 / km) +180m 4:53 / km
ahr:139 max:168 shoes: Adidas Solar Glide

Around Reabold while Liam had a hit with Scotty. This reminded me a bit of the way I trained after a disappointing race at Bridges when I developed my most recent Achilles injury. The plan was an easy 90 minutes but I was a bit pushed for time, my legs felt a bit heavy running across the grass and my Achilles was a bit sore starting up the hills so I did the obvious thing and gradually increased the pace while adding in extra hills whenever I could. Achilles getting a bit more sore towards the end so I had to increase the pace a bit more to match.

Monday Jul 22, 2019 #

5 PM

Running 42:12 intensity: (26:59 @2) + (14:31 @3) + (32 @4) + (10 @5) 7.62 km (5:32 / km) +91m 5:14 / km
ahr:129 max:164 shoes: Adidas Solar Glide

Ivan couldn't run tonight so I went home and did a shorter loop by myself. Felt reasonably good but didn't feel like doing any drills or strides.

Sunday Jul 21, 2019 #

9 AM

Running warm up/down 10:06 intensity: (18 @1) + (1:46 @2) + (7:56 @3) + (6 @4) 1.75 km (5:46 / km) +42m 5:09 / km
ahr:134 max:151 shoes: Salomon Speedcross 4

Warm up. Got back to the start with about 6 minutes to spare but Rachel told me I had already been called up a minute ago. I wasn't stressed because I knew I had plenty of time still as I had checked my start time on eventor on the way to the event and again on the printed list on the caravan after arriving so I was certain it was 9:42. I wandered over to ask Dan what was going on and found his start list had me at 9:38. A little stressed now, but mostly confused, I moved into the start grid and picked up my descriptions just as the beeps stated for one minute to go.

Orienteering race 34:35 intensity: (14 @1) + (8 @2) + (3:10 @3) + (30:15 @4) + (48 @5) 4.78 km (7:14 / km) +79m 6:41 / km
ahr:151 max:162 shoes: Salomon Speedcross 4

WA Middle champs at Quarry Rd, M21.
A little left on 1 and hesitated for a while before heading up to the control. Careful on the isolated rocks at 2 and 3 but got them cleanly. Passed Luan at 3. Clean through 4 and 5, but didn't feel I was moving very efficiently through the low visibility stuff.
Caught Tom at 6 but couldn't shake him. Every time I started to get a bit of a gap I would just lose enough through hesitations or a bad line for him to keep seeing me at the controls and it was distracting me quite a bit. Bad direction from 10-11 and 12-13 in particular both cost a bit of time. 10 wasn't really what I was expecting so was thinking behind rather than in front when exiting and climbed more than I intended. On 13 I misread the contours a bit and thought I had to climb above the rock surface mid leg when it would have been better to go below it. Corrected ok both times but probably lost about 20 second on each.
Finally got a bit of a gap on Tom through 15 and finished off reasonably well. Had to fight a bit of a mental battle to convince myself it was worth pushing hard up the hill to the finish. Reasonably happy with the run overall but never really felt I was completely in control so wasn't really able to push to my limits physically. Finished second, 1:32 behind Michal. He lost significant time early so the opportunity was there to beat him but I wasn't quite good enough technically today.

Running warm up/down 6:33 intensity: (11 @1) + (2:23 @2) + (3:59 @3) 0.9 km (7:16 / km) +29m 6:15 / km
ahr:129 max:137 shoes: Salomon Speedcross 4

Walked about half way back from the finish before deciding I should do a warm down jog, then jogged the rest of the way plus a little loop beyond.

Course 1 - Splits

Saturday Jul 20, 2019 #

12 PM

Running 8:43 intensity: (45 @1) + (7:58 @2) 1.5 km (5:49 / km)
ahr:120 max:129

Orienteering 18:22 intensity: (2 @0) + (32 @1) + (4:07 @2) + (10:36 @3) + (3:05 @4) 3.22 km (5:42 / km)
ahr:136 max:151 shoes: Adidas Solar Glide

Nav Dash ECU Mt Lawley
Remembered half way to the first control that I was planning to take it easy today so tried to slow down a bit. Still managed to screw up number 5 pretty well. Not quite sure what happened. I definitely went where I intended to go but I didn't end up where I wanted to be. I think I had worked out I needed to approach the control a different way but failed to properly update my plan. Probably 20-30 second lost there. Just a few hesitations apart from that so I was a little surprised to be so far down. I guess not everyone was taking it easy.

Hard Long - Splits

Friday Jul 19, 2019 #

7 AM

Running 27:53 intensity: (1:19 @1) + (21:00 @2) + (5:15 @3) + (16 @4) + (3 @5) 4.99 km (5:35 / km) +19m 5:29 / km
ahr:126 max:171 weight:73.2kg shoes: Brooks Glycerin grey/blue

Easy 5k in the rain. I thought I had waited for the rain to pass but it started again as I was putting my shoes on. Wore my old shoes because of the rain and had to remove a spider first. Right lower calf a little sore.

Thursday Jul 18, 2019 #

7 AM

Running 41:01 intensity: (3:59 @1) + (33:08 @2) + (3:54 @3) 7.07 km (5:48 / km) +44m 5:37 / km
ahr:123 max:142 shoes: Adidas Solar Glide

Easy run in KP with a few gentle laps of drills and strides at the end.

Wednesday Jul 17, 2019 #

8 AM

Note
weight:73.1kg (rest day)

Tuesday Jul 16, 2019 #

5 PM

Running intervals 56:22 intensity: (10 @0) + (14:25 @1) + (19:32 @2) + (19:30 @3) + (2:45 @4) 9.54 km (5:55 / km) +28m 5:49 / km
ahr:124 max:152 shoes: Adidas Solar Glide

5x1k, 1:30 rest.
Feeling a bit sick and Achilles got a bit sore last time so I just stuck with Rachel who was aiming for 4:30, with the 4th in 4:20. Felt fine doing this and Rachel was a little faster than goal pace. Still felt a little sore around the outside of the right Achilles on the warm down.

Monday Jul 15, 2019 #

5 PM

Running 54:53 intensity: (15 @1) + (21:54 @2) + (15:55 @3) + (12:10 @4) + (4:39 @5) 9.7 km (5:39 / km) +98m 5:23 / km
ahr:137 max:173 shoes: Adidas Solar Glide

Lap of KP after work with Ivan. Felt surprisingly comfortable for the day after yesterday. Starting to feel more like a runner again.

Sunday Jul 14, 2019 #

10 AM

Tennis 30:00 [1]

Warm up hit with Liam at Mt Lawley HS after dropping Rachel and Amy off at ECU to do some sprint checking.
11 AM

Running long 1:30:00 intensity: (5:35 @1) + (25:48 @2) + (51:34 @3) + (7:03 @4) 14.11 km (6:23 / km) +406m 5:35 / km
ahr:132 max:148 shoes: Adidas Solar Glide

Long run from Kalamunda tennis club through Kalamunda NP. Got a little sore after the climb back up to Jorgensen Park but no worse than it usually has been after an hour. Not feeling too tired at the end and starting to feel less sore so I was quite happy to do the little extra loop to push it out to 90 minutes.

Saturday Jul 13, 2019 #

9 AM

Tennis 25:00 [1]

Warm up for Liam's tournament.
3 PM

Running 53:17 intensity: (2:00 @1) + (29:22 @2) + (21:38 @3) + (17 @4) 9.69 km (5:30 / km) +15m 5:27 / km
ahr:128 max:153

Thursday Jul 11, 2019 #

6 AM

Gym 40:00 [3]
weight:74kg

Pump with CC.
5 PM

Orienteering 53:34 intensity: (8:46 @1) + (25:28 @2) + (6:13 @3) + (12:53 @4) + (14 @5) 9.49 km (5:39 / km)
ahr:128 max:161 shoes: Adidas Solar Glide

4 short courses between the lakes at Perry Lakes. Eased into it a bit on the first one but ended up pushing pretty hard.

Wednesday Jul 10, 2019 #

5 PM

Running 52:27 intensity: (1:49 @1) + (32:24 @2) + (7:46 @3) + (7:45 @4) + (2:43 @5) 8.98 km (5:50 / km) +15m 5:48 / km
ahr:131 max:168 shoes: Adidas Solar Glide

Easy run through UWA to the river and back with Rachel.

Tuesday Jul 9, 2019 #

5 PM

Running 41:32 intensity: (32 @1) + (9:50 @2) + (30:35 @3) + (35 @4) 8.19 km (5:04 / km) +115m 4:44 / km
ahr:134 max:147 shoes: Adidas Solar Glide

Around KP after work, trying to seek out a few more hills than normal and keep the pace solid.

Monday Jul 8, 2019 #

4 PM

Running 34:46 intensity: (7:24 @1) + (26:15 @2) + (40 @3) + (25 @4) + (2 @5) 5.43 km (6:24 / km) +20m 6:17 / km
ahr:118 max:161 shoes: Adidas Solar Glide

Easy run plus drills and strides with Rachel.

Sunday Jul 7, 2019 #

10 AM

Running 11:40 intensity: (56 @1) + (51 @2) + (2:36 @3) + (6:28 @4) + (49 @5) 1.84 km (6:21 / km) +50m 5:35 / km
ahr:144 max:167

Orienteering 49:23 intensity: (23 @2) + (3:14 @3) + (45:42 @4) + (4 @5) 6.71 km (7:22 / km) +191m 6:27 / km
ahr:150 max:160 shoes: Salomon Speedcross 4

H2 at Red Hill/John Forrest NE
I was going to do the H1 but all the camp kids were doing the H2 (after I talked Liam out of the H1) so I decided to do that as well. Started after all the juniors, hoping to have a bit of a look at what they were doing if I passed them out on the course, but I didn't see any of them at all. I passed Rachel at 4 and Jen and Ellie at 7 but didn't see anyone else on my course. All pretty straight forward and didn't really lose any time. Rachel was next fastest about 18 minutes behind.
3 PM

Tennis 45:00 [1]

With Rachel again. Dry court this time and finished with one fast 4 set.

Saturday Jul 6, 2019 #

11 AM

Orienteering 12:00 [1] 1.5 km (8:00 / km)
shoes: Adidas Solar Glide

Tyre relay with Liam Phillips. I was filling in for Lachlan so tried to make sure I went no faster than he would. We seemed to be leading after one leg each so I tried to mostly walk the second leg and took a bit of time out to get Monty back on track but it still wasn't enough so we had a comfortable win. I'm pretty sure Liam and Lachlan would have won anyway.
4 PM

Tennis 35:00 [1]

Gentle hit with Rachel on a wet court.

Thursday Jul 4, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.
Biceps/triceps instead of chest/back again.
5 PM

Running intervals 51:19 intensity: (2:34 @1) + (4:21 @2) + (24:08 @3) + (19:44 @4) + (32 @5) 8.68 km (5:55 / km) +27m 5:49 / km
ahr:140 max:162 shoes: Brooks Glycerin grey/blue

4x1k,1:30 rest around the top oval with Rachel.
Cold and wet from start to finish. Wore a jacket for the warm up and first effort and probably could have kept it on for the whole session quite comfortably.
Aiming for 4:15-4:20, which is 10k pace plus a bit of allowance for the wet grass. All around the faster end of the range which I was a little disappointed with as I really wanted to avoid going too fast. It wasn't that it was too easy, my legs felt heavy and the right Achilles was the worst it has been in ages. I just felt I had to keep pushing a bit to maintain any sort of rhythm.
C • Achilles 3

Wednesday Jul 3, 2019 #

12 PM

Running 48:44 intensity: (3:18 @1) + (40:16 @2) + (43 @3) + (3:49 @4) + (38 @5) 7.96 km (6:07 / km) +99m 5:46 / km
ahr:124 max:164 shoes: Adidas Solar Glide

Easy lap of KP in the lunchtime sunshine with Rachel. Feeling better than yesterday.

Tuesday Jul 2, 2019 #

12 PM

Running long 1:20:01 intensity: (6:45 @1) + (1:03:21 @2) + (9:11 @3) + (32 @4) + (12 @5) 13.07 km (6:07 / km) +121m 5:51 / km
ahr:123 max:162 weight:73.9kg shoes: Adidas Solar Glide

Lunchtime run in KP with Rachel. Still finding it a bit difficult to cope with the pain beyond the hour mark.

Monday Jul 1, 2019 #

5 PM

Running 36:12 intensity: (5:17 @1) + (28:46 @2) + (2:02 @3) + (7 @4) 6.07 km (5:58 / km) +26m 5:50 / km
ahr:121 max:146 shoes: Adidas Solar Glide

30min easy plus a few drills and strides. A little too dark for comfort.

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