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Training Log Archive: Craig

In the 31 days ending Dec 31, 2019:

activity	#	time	miles		km		+m	load
Running	14	9:39:40	54.81	(10:35)	88.21	(6:34)	433	121.9
Tennis	11	9:15:00						55.5
Cycling	5	5:37:27	62.75	(11.2/h)	100.99	(18.0/h)	653	59.9
Gym	2	1:20:00						28.0
Orienteering	1	37:10	5.01	(7:25)	8.06	(4:37)	22	20.1
Swim	1	20:00						2.0
Total	34	26:49:17	122.57		197.26		1107	287.3
[1-5]	34	26:39:55

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Monday Dec 30, 2019 #

11 AM

Cycling 1:46:30 25.14 km (14.2 kph) +87m
ahr:119 max:174

Ride over to the state tennis centre to see if any ATP cup teams were training there. Amy's friends Asha and Siena came along as well. Stopped at Elizabeth Quay for gelato then Liam and I went ahead to check out the tennis while the girls headed for the Optus stadium playground. Watched a little bit of Russia (Medvedev and Khachanov) and Italy (Bolelli and Travaglia?) training before rejoining the others. Into East Perth for lunch and then home into the headwind, which Amy struggled with.

5 PM

Tennis 1:30:00 [1]

One set with Rachel against Liam and Damien plus a bit more with Damien against Liam and Rachel. Continuing my losing streak.

Sunday Dec 29, 2019 #

8 AM

Tennis 20:00 [1]

Last warm up. Withdrawing from other tournaments due to arm injury.

5 PM

Running 28:53 5.02 km (5:45 / km) +19m 5:39 / km
ahr:127 max:149 shoes: Solar Glide Blue

Right Achilles quite sore.

Saturday Dec 28, 2019 #

7 AM

Running 17:59 2.98 km (6:02 / km)
ahr:119 max:145 shoes: Solar Glide Blue

Warm up with Rachel. Sore enough by the end that I wondered if I should just skip the parkrun.

Running 23:11 4.96 km (4:40 / km) +3m 4:39 / km
ahr:143 max:154 shoes: Solar Glide Blue

Claisebrook Cove Parkrun with Rachel. Planned to just stay behind Rachel but messed that up somehow early on. I don't remember how I came to be there but I ended up running a bit in front most of the way and had to slow down a bit at the end to make sure she finished in front. Felt as though we slowed down quite a lot in the second half but was a bit faster overall than I thought it would be.

Running 6:56 1.0 km (6:54 / km)
ahr:118 max:132 shoes: Solar Glide Blue

Hobble back to the car.

Friday Dec 27, 2019 #

10 AM

Tennis 25:00 [1]

Warm up for Liam.

Thursday Dec 26, 2019 #

8 AM

Cycling 52:14 19.21 km (22.1 kph) +126m
ahr:111 max:153

Easy ride down to Tawarri and back via the Narrows and around the top of KP.

Wednesday Dec 25, 2019 #

7 AM

Running 4:41 0.8 km (5:51 / km)
ahr:115 max:132

Running 21:53 5.06 km (4:19 / km) +12m 4:16 / km
ahr:156 max:172 shoes: Solar Glide Blue

Cottesloe Parkrun. Started fairly easy with Liam then picked it up when the path opened up a bit. I asked Liam if it was fast enough as I kept wanting to overtake but wasn't sure I could maintain the pace. Liam said he thought it was fast enough and then overtook the group in front and left me behind. I was about 20m behind when we turned down towards the beach but Liam hasn't learnt to run on sand yet so I had passed him by the time we hit the beach and kept pulling away from there. Felt as though I was close to my limit after climbing back up to the path but was able to keep it going to the end.

Tuesday Dec 24, 2019 #

6 AM

Running 48:52 8.06 km (6:04 / km) +11m 6:02 / km
ahr:119 max:132 shoes: Solar Glide Blue

Rachel made me do it.
Both ankles and right achilles a bit sore from the start but only mildly. Ankles improved, achilles stayed about the same.

Monday Dec 23, 2019 #

7 AM

Tennis 20:00 [1]

Warm up for Liam. Had to do it at Robertson Park this time because the sprinklers were going on the Onslow grass courts.

Sunday Dec 22, 2019 #

7 AM

Tennis 25:00 [1]

Warm up for Liam.

Saturday Dec 21, 2019 #

7 AM

Tennis 25:00 [1]

Warm up hit with Liam for Robertson Park.

5 PM

Cycling 47:33 12.68 km (16.0 kph) +12m
ahr:91 max:138

Thought I needed to get out in the afternoon and couldn't face the pain of running so rolled down to Beaton Park and back.

Friday Dec 20, 2019 #

3 PM

Running 15:45 3.08 km (5:07 / km) +11m 5:01 / km
ahr:141 max:174 shoes: Solar Glide Blue

Ran home from the work Christmas party with a stop at the office to pick up my hat. Beat the guys who drove back to the office but regretted the second Christmas pudding.

Thursday Dec 19, 2019 #

6 AM

Running 44:05 7.41 km (5:57 / km) +86m 5:37 / km
ahr:125 max:159 shoes: Nike Free 3.0 Flyknit Blue

Loop around the Northern half of KP with Rachel. Stiff and sore to start with, particularly under left heel and behind outside of right ankle. I was wondering if I should attempt to keep going with Rachel but after crossing into KP I suddenly felt a lot better and the pain gradually eased as well.

Tuesday Dec 17, 2019 #

10 PM

Running 18:08 2.82 km (6:26 / km)
ahr:123 max:157 shoes: Nike Free 3.0 Flyknit Blue

Little jog around the ovals with a few drills and strides after getting home from coaching meeting. Just trying to loosen up a bit. Mostly very sore but the strides felt alright.

Sunday Dec 15, 2019 #

6 AM

Running 54:44 8.87 km (6:10 / km) +27m 6:05 / km
ahr:123 max:165 shoes: Solar Glide Blue

Easy run down to the river and back with Rachel. Quite sore early on but it eased off after a while.

Saturday Dec 14, 2019 #

Event: Maylands (Metro Series 7)

9 AM

Tennis 1:00:00 [1]

Lesson from Liam. Felt as though I gained some understanding of what I need to do even if I didn't make much progress towards doing it successfully.

4 PM

Tennis 30:00 [1]

Hitting wall at Maylands.

Friday Dec 13, 2019 #

7 AM

Swim 20:00 [1]

Little swim and body surf at City Beach with Rachel while Liam had a private lesson. Really only caught one proper wave and got a cramp in my right calf as I caught it. Might have been from nerve in back/hip rather than a real cramp. Getting sharp pains from right hip every now and then for rest of day.

Thursday Dec 12, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC. Last one for the year and possibly the last one ever as there is talk of it changing to a different type of class next year.

Wednesday Dec 11, 2019 #

6 AM

Cycling 1:00:27 20.0 km (19.9 kph) +272m
ahr:106 max:151

Gentle ride around KP.

Tuesday Dec 10, 2019 #

6 PM

Running 27:29 3.11 km (8:51 / km)
ahr:102 max:143 shoes: Nike Free 3.0 Flyknit Blue

More walking, jogging and drills.

Monday Dec 9, 2019 #

6 AM

Running 30:35 2.66 km (11:29 / km)
ahr:95 max:119 shoes: Nike Free 3.0 Flyknit Blue

Some walking, jogging and drills.

Sunday Dec 8, 2019 #

3 PM

Cycling 1:10:43 23.97 km (20.3 kph) +156m
ahr:105 max:157

Gentle afternoon ride around the river and back through KP after a lazy morning.

6 PM

Tennis 30:00 [1]

Serving.

Saturday Dec 7, 2019 #

11 AM

Tennis 1:30:00 [1]

Tennis lesson from Liam with Rachel. Need to separate hands and have racquet ready to start swing earlier.

5 PM

Orienteering race 37:10 8.06 km (4:37 / km) +22m 4:33 / km
ahr:155 max:179 shoes: Solar Glide Blue

Metro Bassendean.
I didn't want to cross Guildford Rd if I could avoid it so headed south out of the start while most headed North. I didn't think my route felt too bad but I never even looked at the North end of the map where there were a bunch of controls close together. I forgot you had to use crossing points on Guildford Rd when planning so had to backtrack a bit you get to the crossing between 13 & 3. Ended up sprinting across while the lights were changing to avoid a long wait which was much more dangerous than it would have been crossing on the straight line. Never a chance of a good result as it was much shorter to go to the North end.

C • You were on the right track 3

Friday Dec 6, 2019 #

5 PM

Running 52:54 6.75 km (7:50 / km) +49m 7:34 / km
ahr:105 max:151 shoes: Solar Glide Blue

Horribly hurty hobble home. Had high hopes. Hardly helpful, hopefully harmless.

Thursday Dec 5, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Dec 4, 2019 #

6 AM

Running 1:00:45 9.83 km (6:11 / km) +110m 5:51 / km
ahr:124 max:152 shoes: Solar Glide Blue

1min on, 2min off around KP. Started with jog, walk around the ovals then moved towards run, walk/jog once into KP and kept the run going a bit longer sometimes when it was feeling good. Eased back to jog, walk again towards the end. Not convinced this was a good idea but at least it hurts less while running faster.

Tuesday Dec 3, 2019 #

7 AM

Running 1:01:05 8.16 km (7:29 / km) +42m 7:18 / km
ahr:107 max:140 shoes: Solar Glide Blue

1min jog, 2min walk for a while around the ovals. Started late and wasn't feeling good so decided to walk back towards Aberdare to try to meet Rachel at the end of her 5k but somehow ended up crossing into KP and doing a 3min jog to switch to 2min jog, 1min walk. Still felt bad until I switched back to 1min jog, 2min walk which started to feel a bit better.

Monday Dec 2, 2019 #

6 AM

Running 1:01:45 7.63 km (8:05 / km) +64m 7:46 / km
ahr:99 max:136 shoes: Solar Glide Blue

1min jog, 2min walk. This was awful, I almost turned back when I got to the first jog and could barely make forward progress into the wind. There was some improvement but I kept looking forward to the walks more than the runs all the way. Right hip worse today, I assume from tennis.

Sunday Dec 1, 2019 #

9 AM

Tennis 2:20:00 [1]

Warm up plus 3 sets of doubles with Damien, Rachel and Liam. First two sets with Damien lost to Rachel and Liam 1-6, 2-6 then one set with Rachel losing to Damien and Liam 4-6. Was I the weak link or is it just that Liam is way better than the rest of us?

C • Weak link 7

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