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Training Log Archive: Craig

In the 31 days ending Jan 31, 2020:

	activity	#	time	miles		km		+m	load
	Cycling	7	6:40:19	56.12	(8.4/h)	90.31	(13.5/h)	442	46.4
	Running	9	5:23:18	34.84	(9:17)	56.06	(5:46)	460	89.8
	Orienteering	6	4:30:20	31.2	(8:40)	50.22	(5:23)	341	106.5
	Tennis	5	4:05:00						30.5
	Gym	2	3:01:45						35.5
	Total	28	23:40:42	122.15		196.59		1242	308.7
	[1-5]	28	23:17:57
averages - sleep:4.5 weight:73.5kg

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Friday Jan 31, 2020 #

6 PM

Orienteering 48:10 6.55 km (7:21 / km) +111m 6:47 / km
ahr:129 max:178 shoes: Salomon Speedcross 4

Training at Christmas tree creek.
Started with a few hill reps to warm up followed by a traffic lights course. Course was quite easy so I was sometimes struggling to work out when to slow down and never really got into a good routine of reading descriptions and working out exactly what the control was on. I think I must have looked at the circle for 1 when heading into 2.

Wednesday Jan 29, 2020 #

1 PM

Note

Snapped the crank axle on my bike on the way back to work after lunch. So much power.

Tuesday Jan 28, 2020 #

5 PM

Orienteering 43:55 9.04 km (4:51 / km) +128m 4:32 / km
ahr:144 max:168 shoes: Solar Glide Blue

O training at Perry Lakes. 45min score event with a focus on planning exit before getting to each control. Sarah said it was about 8km to get them all which I thought should be just manageable for me. Decided to start around the flat so I could warm up a bit before hitting the hills. Started quite slowly, took a while to get going and never felt good so I wasn't surprised I had to push hard to make it back in time. I was a bit surprised when I checked the distance and found I had done over 9km at under 5 min/km.

WAMC intervals were on at the same time so I went over and had a brief chat to JK who is still doing the coaching after more than 20 years.

Monday Jan 27, 2020 #

7 AM

Running 34:31 5.0 km (6:54 / km) +19m 6:46 / km
ahr:112 max:171

Sunday Jan 26, 2020 #

9 AM

Cycling 1:19:52 21.07 km (15.8 kph) +149m
ahr:93 max:169

Very relaxed roll around the river with Rachel until she decided it was too boring to go back the same way and took us up Mount St instead.

5 PM

Tennis 1:00:00 [1]

Relaxed hit with Rachel. Feel as though I am hitting the ball better when I get it right but not getting it right any more often.

Saturday Jan 25, 2020 #

7 AM

Running warm up/down 7:10 0.95 km (7:33 / km) +56m 5:51 / km
ahr:129 max:156 shoes: Salomon Speedcross 4

Short warm up part way up and down the first hill to try to prepare myself for the shock at the start.

Running race 25:27 4.93 km (5:10 / km) +201m 4:18 / km
ahr:153 max:171 shoes: Salomon Speedcross 4

Mundy Parkrun.
This was tough. Started out near the front and with Liam up the first hill, losing a few places along the way. Gained and lost about equally around the loop to the NE and started to pull away from Liam. Felt slow running around the top of the hill but gained a little on the group in front and passed them once we turned downhill. Last hill felt steeper and about twice as long as I was expecting so on the final down into the finish I was just thinking that I never want to do this run again. I knew Simon had run 25:26 so I hoped to get some near that but felt as though I was going to be a few minutes off so I was more pleased than frustrated to find I was only 1 second slower. Liam finished about 3 minutes back.

Running 6:41 0.9 km (7:28 / km) +12m 6:59 / km
ahr:124 max:152

Friday Jan 24, 2020 #

7 AM

Running 45:01 7.07 km (6:22 / km) +11m 6:19 / km
ahr:120 max:141 slept:6.0 shoes: Solar Glide Blue

Easy run through UWA to the river and back with Rachel. Best I have felt on an easy run in a long time. Still a bit of pain in the right ankle or achilles all the time but it was very mild.

Thursday Jan 23, 2020 #

4 AM

Gym 2:21:45
ahr:102 max:184 slept:3.0

Couldn't sleep so went to the gym before pump class. Half an hour on the bike, 100 flights on the stepper, a bit of mucking around on the skillmill plus some glute activation and Achilles rehab exercises.

CC was away for pump class so did some circuits with Rose instead. Absolutely dead by the end.

Tuesday Jan 21, 2020 #

5 PM

Orienteering 47:27 9.29 km (5:06 / km) +25m 5:02 / km
ahr:134 max:170 shoes: Solar Glide Blue

O training at Carine.
Felt awful on the warm up but much better when I ran harder. A lot of it was pretty hard going with the soft grass and strong wind. Warm down collecting tapes was a lot better than the warm up but still felt worse than running hard.

Monday Jan 20, 2020 #

6 PM

Running 32:03 5.42 km (5:55 / km) +52m 5:38 / km
ahr:121 max:153 shoes: Solar Glide Blue

Easy run in KP with a stop at Rosalie PS to challenge Amy's time for the little course Rachel set for her earlier. I beat her. Feeling stiff the whole way.

Sunday Jan 19, 2020 #

10 AM

Cycling 48:54 17.83 km (21.9 kph) +101m
ahr:116 max:156

Out to Christchurch and back with Liam stopping at Nedlands tennis club on the way back to watch Alastair's match and bits of a few others. Home with Alastair as well. Had a bit of a chat to a guy on a bionic on the way back from Christchurch.

Saturday Jan 18, 2020 #

4 PM

Orienteering race 41:10 8.72 km (4:43 / km)
ahr:153 max:176 shoes: Solar Glide Blue

Rockingham Metro. Did a little bit of warm up this time and felt a lot better than last week. Pretty happy with my route and pushed quite hard because I knew Andries was there but he actually ran the medium course so I ended up winning by quite a long way.

Thursday Jan 16, 2020 #

6 AM

Gym 40:00 [3]

Pump with CC.
Dropped the weights a bit to ease back into it.

Tuesday Jan 14, 2020 #

5 PM

Orienteering intervals 52:45 9.55 km (5:31 / km) +76m 5:19 / km
ahr:136 max:158 shoes: Solar Glide Blue

O training at Carine. 2 loops of about 1.7km and one about 1.1km done in both directions with minor variations. Eased into the first loop as a warm up. Pushed harder on the next couple, particularly the third as there was a runner going pretty hard on the trail going a similar direction who kept looking at me so I was kind of racing him. Back was feeling really stiff after that so I treated the 4th as a recovery, went hard again on the 5th and then easy on the last as a cool down.

Monday Jan 13, 2020 #

6 PM

Running 15:18 2.39 km (6:24 / km)
ahr:111 max:144 shoes: Solar Glide Blue

Little jog around the oval with a few drills. Right hip very stiff. Only motivated to do this as a way of getting Amy out but she ended up walking with Rachel instead.

Tennis 15:00 [1]

Joined Liam, Monty and Alastair for a little hit before heading home.

Sunday Jan 12, 2020 #

5 PM

Tennis 1:30:00 [1]

Doubles with Amy against Rachel and Rob. Lost first set 4-6 and 2-3 on serve in second when we decided that was enough. Liam and Alastair were already playing singles on next court.

Saturday Jan 11, 2020 #

4 PM

Orienteering race 36:53 7.06 km (5:14 / km)
ahr:149 max:169 shoes: Solar Glide Blue

Metro Series long course at Camillo.
Interesting course. Really difficult to choose a start direction with so many controls close to the start. I took a long time to make a decision and even longer to get going physically having done no warm up after spending all day dismantling and mantling beds. Felt as though I had made a poor choice early despite taking a long time but did a reasonable job of making the best of it and I didn't hear of anyone doing less distance overall. Ended up 17 seconds behind Hadrien which I could easily have made up on the first leg with a little bit of a warm up. Mildly frustrating but serves me right.

Friday Jan 10, 2020 #

10 AM

Cycling 2:00:00 [1] 20.0 km (10.0 kph)

Day trip to Rottnest with Rachel, Liam, Amy, Ruby and Alastair.

Thursday Jan 9, 2020 #

7 AM

Note
weight:73.5kg

10 AM

Cycling 53:15 11.64 km (13.1 kph) +116m
ahr:93 max:140

To Beatty Park and back for a swim with Amy while Liam rode over to Reabold for a lesson with Matt.

5 PM

Running hills 36:48 6.64 km (5:33 / km) +94m 5:11 / km
ahr:131 max:182 shoes: Solar Glide Blue

Drove Liam back over to Reabold for a hitting session with Daniel and Matthew Winn and then decided I should try going for a run while I was there. Did a couple of efforts up the hill from camel lake and one flatter effort along the lower trail on the way home. Feeling the right Achilles enough to think I will probably regret doing this but not enough to stop me.

Wednesday Jan 8, 2020 #

6 AM

Running 1:00:59 9.91 km (6:09 / km) +10m 6:07 / km
ahr:117 max:134 shoes: Solar Glide Blue

Very easy run to NYC and back with Rachel. Right hip getting tight on the way back.

Sunday Jan 5, 2020 #

8 AM

Cycling 58:36 9.66 km (9.9 kph) +25m
ahr:81 max:121

Easy ride through UWA and around the river with Rachel running. I was going to try to run with her until I got it of need and discovered how sore my calves were. Thought I might go for a proper ride afterwards but I'd had enough of cycling well before we finished.

4 PM

Tennis 1:00:00 [2]

Hit with Liam. Had a few really good rallies. Right hip getting a bit sore.

Saturday Jan 4, 2020 #

7 AM

Running warm up/down 5:19 0.93 km (5:42 / km)
ahr:140 max:151 shoes: Solar Glide Blue

Running race 20:10 4.91 km (4:06 / km) +3m 4:06 / km
ahr:155 max:171 shoes: Solar Glide Blue

Claisebrook cove Parkrun again. Tried to do it as fast as I could this time to get a good gauge of how much fitness I lose between the start of the year and Easter. A bit surprised how little I have lost so far but the course did seem to be even shorter than usual this week so probably really worth around 20:35 for 5k. The leaders all headed for the wrong cones at the start so Nick was leading into the path with me not far behind. Nobody seemed to want to go past Nick so he was leading a tight bunch for the first few minutes. I eventually went past him on the hill before the turn. On my short warm up there was a strong headwind coming back but it had swung around to be more from the North so was actually helping a bit on the way back. I had expected to struggle in the dreaded 4th km but with the wind helping slightly I was able to keep a good rhythm all the way home. Starting to feel a bit of oxygen debt coming around the cove at the end so I think I got the pacing pretty right.

C • Course 9

Friday Jan 3, 2020 #

3 PM

Cycling 22:42 5.81 km (15.4 kph) +36m
ahr:101 max:142

Ride to the post office and back.

Thursday Jan 2, 2020 #

5 PM

Cycling 17:00 4.3 km (15.2 kph) +14m
ahr:89 max:135

Little tour of Shenton Park before dinner, just to get out and do something.

Wednesday Jan 1, 2020 #

7 AM

Running warm up/down 12:43 2.04 km (6:15 / km)
ahr:111 max:121 shoes: Solar Glide Blue

Shorter warm up than Saturday so didn't get quite as sore.

Running tempo 21:08 4.98 km (4:15 / km) +3m 4:14 / km
ahr:149 max:172 shoes: Solar Glide Blue

Claisebrook cove Parkrun. Started out behind Rachel again and stayed behind for about as long as I did last time but this time I didn't wait for her after going past. Threw in a few faster surges when I felt like it and then took it easy for a while afterwards to recover. I thought I spent a lot more time taking it easy than surging so I was a bit surprised how fast it was overall.

5 PM

Tennis 20:00 [1]

Set out for a hit with Liam at about 3:30 but by the time we got to the courts at about 5:15 our legs were too trashed from dodgeball in the pre primary playground with Amy so we gave it up pretty early. Still can't really comprehend how Liam is able to hit the ball so much harder than me.

C • Commending 1

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