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Training Log Archive: Craig

In the 31 days ending Oct 31, 2019:

activity # timemileskm+mload
  Running16 11:12:41 70.78(9:30) 113.91(5:54) 999178.5
  Orienteering4 3:44:35 14.52(15:28) 23.37(9:37) 71176.2
  Tennis3 2:40:0037.3
  Cycling2 2:24:38 31.57(13.1/h) 50.81(21.1/h) 38120.9
  Gym3 2:00:0042.0
  Golf1 1:45:00
  Total29 23:46:54 116.87 188.08 2091354.8
  [1-5]28 22:00:24
averages - weight:73.7kg

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Thursday Oct 31, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.
5 PM

Running 45:58 intensity: (3:35 @1) + (29:46 @2) + (12:14 @3) + (16 @4) + (7 @5) 7.51 km (6:07 / km) +66m 5:52 / km
ahr:125 max:169 shoes: Solar Glide Blue

Nobody around when I got home and my legs felt ok walking home so I decided to try another jog. Pain free for quite a while at the start then right Achilles worse than left heel. Found it harder to stop and walk having run more continuously early. Headed back via Gloster St to see if I could find the kids but they were already past there.

Wednesday Oct 30, 2019 #

6 AM

Running 55:13 intensity: (25:01 @1) + (11:41 @2) + (7:43 @3) + (10:35 @4) + (13 @5) 7.72 km (7:09 / km) +83m 6:47 / km
ahr:122 max:161 shoes: Solar Glide Blue

Easy run in KP starting very slowly and walking any time I felt as though the pain was building. Had a couple of little sections where I felt good. Rosalie Runners passed me at the lights and Steve Stockwell near the DNA tower. Went past Bec and Meilin near the end so had a longer walk to chat to them.

Tuesday Oct 29, 2019 #

6 AM

Note
weight:73.7kg

Sunday Oct 27, 2019 #

5 PM

Running 1:09:43 intensity: (14:41 @1) + (42:52 @2) + (12:07 @3) + (3 @4) 10.97 km (6:21 / km) +110m 6:03 / km
ahr:121 max:146 shoes: Solar Glide Blue

Longer run with Rachel. Thought I should stop and walk back after 15 minutes but we kept stopping for drinks so I restarted my counter. Should have stopped earlier as the last 20 minutes was getting very painful.

Saturday Oct 26, 2019 #

8 AM

Cycling 47:33 intensity: (7 @0) + (25:01 @1) + (14:34 @2) + (7:28 @3) + (23 @4) 17.97 km (22.7 kph) +96m
ahr:115 max:152

Set out for a ride around KP but decided to do a little bit around the river first.
12 PM

Tennis 1:15:00 [1]

Hit with Liam followed by one set of doubles with Colin, Drew and Ian H. All on grass.

Friday Oct 25, 2019 #

6 PM

Running 15:03 intensity: (11:49 @1) + (3:04 @2) + (10 @3) 2.46 km (6:07 / km)
ahr:111 max:139 shoes: Solar Glide Blue

Went for a bit of a jog around the ovals with a few smaller loops near the tennis courts to watch Nicholas having a lesson with Matt. Felt quite good at the start but started to hurt after a couple of minutes.

Thursday Oct 24, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Monday Oct 21, 2019 #

6 AM

Running 30:45 intensity: (9:41 @1) + (21:00 @2) + (4 @3) 5.04 km (6:06 / km) +19m 5:59 / km
ahr:116 max:132 shoes: Solar Glide Blue

Easy run in KP with Rachel, finishing at the IGA. Very painful for the first 4 or 5 km.

Sunday Oct 20, 2019 #

3 PM

Running 1:00:51 intensity: (4:46 @1) + (39:19 @2) + (15:48 @3) + (58 @4) 9.99 km (6:05 / km) +131m 5:43 / km
ahr:125 max:158 shoes: Solar Glide Blue

Easy afternoon run in KP with Rachel. Wasn't too bad.

Saturday Oct 19, 2019 #

7 AM

Running warm up/down 21:40 intensity: (8 @0) + (1:30 @1) + (6:15 @2) + (10:03 @3) + (3:12 @4) + (32 @5) 3.19 km (6:48 / km) +12m 6:40 / km
ahr:132 max:164 shoes: Solar Glide Blue

Warm up with Rachel plus some drills and strides after a bit of stretching.

Running race 20:18 intensity: (6 @0) + (12 @1) + (30 @2) + (5:24 @3) + (4:35 @4) + (9:31 @5) 5.01 km (4:03 / km)
ahr:151 max:172 shoes: Solar Glide Blue

Perry Lakes Parkrun.
Felt ok at the end of the warm up so thought I might as well go hard for maximum training benefit. Felt as though I went out a little hard but held pace pretty well after settling down. Some variation due to strong Easterly and grass sections. Consciously thought about how my body was feeling just after half way and couldn't detect any soreness.

Running warm up/down 6:49 intensity: (47 @1) + (6:02 @2) 0.88 km (7:45 / km) +2m 7:41 / km
ahr:116 max:121 shoes: Solar Glide Blue

Warm down. Started with Rachel but after straining to keep up with her for the first bit and still slowly dropping back I gave up and let her race off ahead.
11 AM

Tennis 45:00 [3]

Good hit with Liam at OPTC.

Friday Oct 18, 2019 #

6 AM

Golf 1:45:00 [0]

9 holes of golf at Wembley with Mark and Jack. Rod and Darren joined us for the last few holes when Dave abandoned them. Hit one long drive right down the middle and made a decent putt on the last which made it a bit easier to forget about the rest of it. Not quite as bad as the last time I played, 3 years ago in Busselton (61 vs 68).

Thursday Oct 17, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Oct 16, 2019 #

5 PM

Running 32:24 intensity: (1:28 @1) + (3:25 @2) + (17:41 @3) + (9:35 @4) + (15 @5) 4.95 km (6:32 / km) +44m 6:16 / km
ahr:139 max:169 shoes: Solar Glide Blue

Hobble around KP with walk breaks when the pain got too much for me.

Tuesday Oct 15, 2019 #

5 PM

Running 49:36 intensity: (1:31 @1) + (27:08 @2) + (10:28 @3) + (9:23 @4) + (1:06 @5) 8.83 km (5:37 / km) +149m 5:11 / km
ahr:133 max:166 shoes: Solar Glide Blue

Easy run in KP with a couple of hills, just trying to keep a strong stride rather than running hard. Didn't really realise how much it had been hurting until after I finished and I felt more mentally fatigued from the pain than I was physically.

Monday Oct 14, 2019 #

5 PM

Running 36:05 intensity: (4:04 @1) + (26:14 @2) + (3:46 @3) + (1:58 @4) + (3 @5) 6.18 km (5:50 / km) +58m 5:35 / km
ahr:123 max:160 shoes: Solar Glide Blue

Ivan had gone when I looked for him so I went home first and did a shorter loop from home. Left heel sore again so I had a few stops to stretch the hamstring/nerve. Felt good in the second half.

Sunday Oct 13, 2019 #

2 PM

Cycling 1:37:05 intensity: (21 @0) + (1:08:45 @1) + (26:29 @2) + (1:30 @3) 32.84 km (20.3 kph) +285m
ahr:108 max:141

Random ride through Wembley Downs, starting out with Rachel and Liam who were riding over there to check the Metro course. Rode past a recently sold vacant block at 22 Jenkins Pl.
C • Top block? 2

Saturday Oct 12, 2019 #

7 AM

Running warm up/down 9:52 intensity: (23 @1) + (19 @2) + (36 @3) + (8:09 @4) + (25 @5) 1.38 km (7:11 / km) +5m 7:02 / km
ahr:150 max:167 shoes: Solar Glide Blue

Little shuffle to see if I could loosen up enough to attempt to run or I should walk/jog with Amy and Anais. Got slightly better for the first 3 minutes, then got significantly worse then slightly better again. Stopped and stretched for a while and then did a couple of strides which felt ok enough to attempt to run.

Running tempo 20:15 intensity: (18 @1) + (4 @2) + (3:08 @3) + (14:44 @4) + (2:01 @5) 4.96 km (4:05 / km) +1m 4:05 / km
ahr:151 max:170 shoes: Solar Glide Blue

Started out at the front with Liam and just tried to settle in to a comfortable rhythm. Stuck with Liam for the first half but he was sounding pretty congested and started to drop off a bit after about 3k. I held back a bit for a while hoping he might get back on and then picked it up in the last km when someone else came past.

Friday Oct 11, 2019 #

6 PM

Running 23:45 intensity: (21:00 @1) + (2:45 @2) 3.3 km (7:11 / km)
ahr:109 max:129 shoes: Speedcross Vario

Left heel even more sore but I think it is largely from sitting all day and I had only done about 800 steps for the day so thought I should at least go for a walk. Wore the new shoes I got a while ago but haven't used because they feel a bit stiff and narrow.
Did lots of turning, side stepping and backwards running to try to loosen up the ankles.

Thursday Oct 10, 2019 #

5 PM

Running 1:02:16 intensity: (1:41 @1) + (22:00 @2) + (29:54 @3) + (8:34 @4) + (7 @5) 11.69 km (5:19 / km) +165m 4:58 / km
ahr:133 max:170 shoes: Solar Glide Blue

A sort of cut down version of the 5/8 surges, both in distance and pace. Achilles/ankles/heels getting worse with each day back at work.
Saw Michi Muroi down near UWA and had a quick chat. He is coming back from heart problems and was aiming to complete his 200th marathon this year but looks like it will have to wait for next year.

Wednesday Oct 9, 2019 #

6 AM

Running 53:52 intensity: (2:04 @1) + (33:43 @2) + (18:05 @3) 9.78 km (5:31 / km) +107m 5:13 / km
ahr:126 max:141 shoes: Solar Glide Blue

Easy lap of KP. Feeling a bit stiff and tired early but got better as the run went on. Started out thinking about giving up running and finished thinking about running elites at Easter.
C • Hahaha... 2

Tuesday Oct 8, 2019 #

7 AM

Running 31:17 intensity: (8:39 @1) + (21:42 @2) + (11 @3) + (18 @4) + (27 @5) 5.03 km (6:13 / km) +19m 6:07 / km
ahr:117 max:170 shoes: Solar Glide Blue

Same run again but with Rachel this time. Ankles feeling a lot worse than yesterday.

Monday Oct 7, 2019 #

7 AM

Running 26:59 intensity: (2:17 @1) + (15:36 @2) + (9:06 @3) 5.06 km (5:20 / km) +29m 5:11 / km
ahr:125 max:140 shoes: Solar Glide Blue

Easy run in KP before work. Felt reasonably good.

Sunday Oct 6, 2019 #

10 AM

Orienteering race 35:57 intensity: (25 @1) + (5 @2) + (7:21 @3) + (26:06 @4) + (2:00 @5) 4.71 km (7:38 / km) +136m 6:41 / km
ahr:150 max:165 shoes: Salomon Speedcross 4

Oceania Middle Champs.
Managed to hold onto my card all the way around today but I also managed to get the wrong map at the start. Still not sure if it was my fault. I realised on the way to the first control because the description didn't match the feature so checked the descriptions on the map. I think I had a course 6 map instead of course 5. Matt Bixley also got the wrong map but he got course 4 which had the first 3 controls the same so he didn't realise until number 4. My brother had the wrong map the day before but just went on and did that course anyway and was surprised to find that he got a valid result out of it. Still doesn't know what happened there.
Anyway, I ran back to the start and grabbed a new map which cost about 1:25 but I was a bit all over the place for the first few controls, just rushing off and trying to relocate all the time. Didn't really start to settle down until about 5 or 6 but didn't really make any significant mistakes either, maybe 30 seconds or so through 3 & 4 and a few more seconds on a couple of later controls.
A bit surprised to finish as high as 4th in the end. Should have been able to get second but was never going to get near Bruce.
C • Wrong maps 4

Course 5 - Splits

Saturday Oct 5, 2019 #

9 AM

Orienteering 17:27 intensity: (1:47 @1) + (10:18 @2) + (5:04 @3) + (18 @4) 1.91 km (9:08 / km) +133m 6:46 / km
ahr:126 max:145

Orienteering 1:33:34 intensity: (48 @0) + (28:47 @1) + (24:34 @2) + (21:11 @3) + (17:44 @4) + (30 @5) 7.78 km (12:01 / km) +205m 10:37 / km
ahr:124 max:164 shoes: Salomon Speedcross 4

Oceania Long Champs at Kangaroo Crossing.
Started steadily enough. Slight misses on 3 and 5 but nothing serious. Aimed off to the right on 6 and contoured into it but when I went to punch I realised that I had nothing to punch with. I wasn't aware at all of losing it but guessed I must have pulled it off by grabbing onto a branch going down the steep slope through green so tried to retrace my steps. I couldn't remember exactly where I went so went all the way back to 5 and then several times up and down the slope on different lines but no luck.
Saw Jono coming through on my first pass and asked if he had seen it, then saw him again much later when he came back to help after doing his ankle near 7.
I eventually gave up some time after seeing Carsten and Bruce go through. I thought about trying to run the rest of the course and even took splits at a few controls but I felt crap after all my walking around and my head wasn't in it so I just jogged through to 10 and then cut across to the finish.
Very frustrating. Felt as though today was going to suit me quite well.
C • Bummer 12

Thursday Oct 3, 2019 #

12 PM

Orienteering 31:22 intensity: (19:41 @1) + (3:22 @2) + (3:34 @3) + (4:45 @4) 2.09 km (14:59 / km) +30m 13:59 / km
ahr:112 max:159 shoes: Salomon Speedcross 4

I want interested in running around in the heat again so I followed Amy around a few of her controls instead. She wasn't very interested either so we skipped most of the course and just had a race up the finish chute. I had her covered pretty easily really. Amy ran one second slower than Liam so I would have been about the same as him.

Wednesday Oct 2, 2019 #

1 PM

Orienteering 46:15 intensity: (27 @1) + (5 @2) + (3:44 @3) + (38:31 @4) + (3:28 @5) 6.87 km (6:44 / km) +207m 5:51 / km
ahr:151 max:170 shoes: Salomon Speedcross 4

Senior boys course from the schools Long Champs.
I had thought about trying to run more aggressively from the start today but it was way too hot for that so just assumed for getting around as efficiently as possible instead. Started at the same time as Krystal and kept seeing her through the first 8 controls without ever really running with her. I got a little gap after 8 and ran the rest mostly alone. Pretty average run for me, not always super efficient but no real mistakes. Never really felt as though I was pushing hard but was still shattered by the end just due to the heat I think.
Would have been 8th in the senior boys about 6 minutes down which is a pretty good result for me these days. I set out thinking 50 would be about par.

Tuesday Oct 1, 2019 #

4 PM

Tennis 40:00 [3]

Went over to visit the schools team and hit with Liam for a while.

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