Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 31 days ending Mar 31, 2020:

activity	#	time	miles		km		+m	load
Running	20	15:18:26	97.45	(9:25)	156.84	(5:51)	1051	197.5
Tennis	4	5:00:00						45.0
Orienteering	4	3:25:49	16.55	(12:26)	26.63	(7:44)	281	55.6
Cycling	2	1:48:31	14.57	(8.1/h)	23.45	(13.0/h)	118	20.0
Total	28	25:32:46	128.57		206.91		1450	318.0
[1-5]	28	25:26:42

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Tuesday Mar 31, 2020 #

5 PM

Running tempo 50:02 9.72 km (5:09 / km) +86m 4:56 / km
ahr:132 max:157 shoes: Brooks Glycerin 15 Black

Solid lap of KP sort of with Rachel. Rachel took off as soon as we got to KP and I wasn't ready to go that fast that early so I struggled along behind, slowly dropping back for the first few minutes and then slowly catching up again. Once I did catch up I felt as though I should keep the effort going so pushed on ahead. Another runner turned onto the path in front of me at the Next Gen entrance and he was going just a little slower than me so I felt I had to go past but expected he would lift the pace when I did so I had to speed up a bit to avoid the indignity of the repass. This is why I was hitting around 3:40/km when I ran past Jan, Alan and Moreen at Hale Oval. After cresting the hill I turned off, partly to check if the Subiaco tennis courts were still open and partly to stop myself from continuing to push the pace too much. I knew the courts must have been closed when I got close and saw two people hitting a tennis ball back and forth in the car park with nobody on the courts.

Monday Mar 30, 2020 #

5 PM

Running 28:40 5.06 km (5:40 / km) +19m 5:34 / km
ahr:117 max:137 shoes: Brooks Glycerin 15 Black

Easy 5k with Rachel but a bit less easy than usual because Liam was also "with" us. Interesting that new shoes immediately shift the pain a bit.

Sunday Mar 29, 2020 #

9 AM

Running long 1:05:18 10.74 km (6:05 / km) +112m 5:47 / km
ahr:118 max:162 shoes: Solar Glide Blue

Easy run in KP with Rachel and Liam. Liam well out of sight by the top of the sand track, takes a bit less time to warm up than us oldies. Had to make some toilet detours for Liam before heading back because most of them were locked up. Rachel couldn't be bothered trying to pad it out to a long run so I tried to do a little extra by myself at the end. I probably shouldn't have, mostly pain free but starting to feel a little sore on outside of right Achilles at the end.

5 PM

Cycling 52:01 13.59 km (15.7 kph) +100m
ahr:121 max:153

We all rode over to gusto gelato to get Amy out of the house. Liam and I went back through KP while Rachel and Amy went back around the river.

Saturday Mar 28, 2020 #

4 PM

Tennis 1:00:00 [3]

Hit with Liam at the Subiaco courts. Hard work, I'd had it by about 40 minutes. Both courts in use when we arrived but the family on one court left almost immediately. Others waiting before we left.

Cycling 56:30 9.86 km (10.5 kph) +18m
ahr:93 max:159

Ride around keeping an eye on Amy while she walked around part of a suburbrun course. Thought it would be a bit much to attempt a run straight after playing tennis with Liam.

Friday Mar 27, 2020 #

5 PM

Running 52:32 8.58 km (6:08 / km) +99m 5:48 / km
ahr:121 max:150 shoes: Solar Glide Blue

Easy run with Rachel in KP. Most comfortable run I've had in quite a while. Almost pain free. Went past the tennis courts at the palms to see if they were still open. Both courts in use, just hope they remain open long enough to keep Liam sane.

C • SoE 6

Thursday Mar 26, 2020 #

6 AM

Running 42:28 7.49 km (5:40 / km) +25m 5:35 / km
ahr:126 max:139 shoes: Solar Glide Blue

Followed Rachel around a SuburbRun course. I was going to call this a tempo run because it felt quite hard but my heart rate never got over 140 so I don't really feel I can. Felt much better than last couple of days. Still the usual soreness around the back of the ankles but no calf tightness or Achilles soreness.

Wednesday Mar 25, 2020 #

6 PM

Running 29:21 5.12 km (5:44 / km) +35m 5:33 / km
ahr:122 max:133 shoes: Solar Glide Blue

Easy run in KP after a walk around the lake with Rachel to warm up. Much more comfortable early on than yesterday but this time it got worse rather than better. A couple of little tight spots in the calves developed into more complete calf tightness and the right Achilles also started to get a bit sore.

Tuesday Mar 24, 2020 #

6 AM

Running 47:03 7.25 km (6:29 / km) +84m 6:08 / km
ahr:113 max:146 shoes: Solar Glide Blue

Easy run with Rachel. Very slow early because I was really struggling with the pain. Dropped off a bit, considering turning back, and then surged to catch up and suddenly the pain switched from being uniform across the back of both ankles to be mostly just the right achilles. Gradually improved from there to feel almost ok by the end.

Monday Mar 23, 2020 #

6 AM

Running 32:49 5.24 km (6:16 / km) +29m 6:06 / km
ahr:114 max:146 shoes: Solar Glide Blue

Easy run with Rachel. Very sore behind/under both ankles. Improved a bit by the end.

5 PM

Tennis 1:00:00 [1]

Headed over to OPTC for a hit with Liam because his group lessons have been cancelled. Still very busy with tennis factory group lessons but there was one free grass court which we were allowed onto after washing our hands. Most of Liam's old training squad were doing the coaching.
Discussed scheduling of club champs with Shaun as I was leaving but got an email a couple of hours later saying it was cancelled.

Sunday Mar 22, 2020 #

9 AM

Running 16:06 2.68 km (6:01 / km)
ahr:135 max:165

Orienteering race 20:04 3.37 km (5:57 / km)
ahr:149 max:164 shoes: Solar Glide Blue

Nav Dash at Corona Virus College.
Had a pretty clean run but I think I took an illegal route in and out of 3. I checked the fence on the north side of the verandah was crossable and assumed the other side was the same since it looked the same on the ground but now that I look closely I think it is probably impassable. Still very hard to tell with it being so short and my eyes being so old.

C • Fence 1

Running 7:44 1.15 km (6:45 / km)
ahr:126 max:133

Long - Splits

Saturday Mar 21, 2020 #

7 AM

Running long 1:10:56 11.72 km (6:03 / km) +14m 6:01 / km
ahr:121 max:134 shoes: Solar Glide Blue

Long slow run with Rachel. Was feeling good and thinking I should just stick to easy runs until Rachel made me go up the hill to sunset hospital. Return journey was much less comfortable. Not sure if the hill was responsible or it was just the distance. I have often found things start to hurt more at about 35 minutes so it was probably just that.

Friday Mar 20, 2020 #

7 AM

Running 32:28 5.24 km (6:11 / km) +19m 6:05 / km
ahr:116 max:154 shoes: Solar Glide Blue

Wednesday's run.

Thursday Mar 19, 2020 #

6 AM

Running 46:01 7.31 km (6:18 / km) +93m 5:55 / km
ahr:112 max:149 shoes: Solar Glide Blue

Easy run in KP with Rachel. Quite painful early on but everything feeling a lot better by the end.

Wednesday Mar 18, 2020 #

Note
(rest day)

Right achilles a bit sore overnight and remained sore all day.

Tuesday Mar 17, 2020 #

6 PM

Running 44:34 8.98 km (4:58 / km) +91m 4:43 / km
ahr:135 max:152 shoes: Solar Glide Blue

Got to work too late and spent too much time at home for lunch to make it to training at Perry Lakes and took a while to convince myself to get out the door at all. Initially thought I might do some K reps around the ovals, then decided to head down to the river to do some tempo but actually just ended up doing a loop around KP. Sore behind both ankles but otherwise felt quite good so just pushed through the pain. A bit of tightness in right calf as well.

Sunday Mar 15, 2020 #

8 AM

Running long 1:10:15 11.2 km (6:16 / km) +99m 6:00 / km
ahr:119 max:151 shoes: Solar Glide Blue

Long slow run with Rachel in rather unpleasantly humid conditions (dewpoint 21). Feeling more sore than I hoped early on but warmed up ok and didn't have any trouble making it through 70 minutes. Did really feel as though I had done a long run for the rest of the day which is a little depressing given how short and slow it was.

3 PM

Tennis 1:30:00 [1]

Convinced Liam to come with me for a bit of a hit after Damien decided he was too tired despite not having tried his new racquet yet. Nic was there practicing his serve so I got the radar out to measure a few for him. His fastest was 164km/h, compared to about 145km/h the last time which was probably a couple of years ago. Measured a few of Liam's as well a bit later with a fastest of 151km/h. Liam tried to teach me how to serve properly but completely failed.
Had a pretty good hit with Liam as well with him seeming to enjoy it much more than he usually does, despite being reluctant to join me initially. Probably a little frustrated about not being able to play pennants this morning so put more effort in than usual. Became clear to me today that I really have no hope of ever winning a game against him again. I had been clinging to some delusions that I might be able to push him a bit if I had a good day and he had a bad day but now I think I would need that just to win a few points.

C • Tennis 1

Saturday Mar 14, 2020 #

7 AM

Orienteering 1:18:31 7.41 km (10:36 / km) +90m 9:59 / km
ahr:114 max:168 shoes: Speedcross Vario

Putting out controls, running one course with Alastair, collecting controls. Not awful.

Thursday Mar 12, 2020 #

6 AM

Running 52:24 8.89 km (5:54 / km) +88m 5:37 / km
ahr:122 max:153 shoes: Solar Glide Blue

Easy run in KP with Rachel. Achilles a little sore early but feeling good by the end.

Wednesday Mar 11, 2020 #

6 AM

Running 32:34 5.39 km (6:02 / km)
ahr:119 max:162 shoes: Solar Glide Blue

Easy run down to UWA and back starting with Rachel. Trying to be sensible while adding an extra run to my week so I turned around early even though everything was feeling ok (only a little sore and not getting worse).

Tuesday Mar 10, 2020 #

6 AM

Running tempo 55:14 9.82 km (5:37 / km) +38m 5:31 / km
ahr:125 max:145 shoes: Solar Glide Blue

Warm up loop through KP, then 4x1k with 1:30 recovery around the top oval. I just ran behind Rachel for the whole session, which was a pretty easy tempo pace for me, so I jogged the recoveries while Rachel walked. Achilles seemed to tolerate this a lot better than the faster and more stop start efforts at O training in recent weeks.

Sunday Mar 8, 2020 #

6 AM

Running 53:56 9.27 km (5:49 / km) +11m 5:47 / km
ahr:118 max:151 shoes: Solar Glide Blue

Easy run down past NYC and back with Rachel. Achilles pretty bad across the oval at the start but was better when I started on firm surfaces. Had to pick up the pace a bit on the way back without Rachel there to distract me after she needed to stop. Couldn't wait for her because both kids needed to be pushed to get ready for tennis after going to bed late last night.

4 PM

Tennis 1:30:00 [1]

3 sets of doubles with Rachel, 2 against Damien and Guy then another with Damien's father in law swapping in for Guy. Played ok but could still do with a bit more practice before the club champs. Ankles getting a bit sore in the last set.

Saturday Mar 7, 2020 #

7 AM

Running 11:47 1.83 km (6:27 / km) +12m 6:15 / km
ahr:109 max:128 shoes: Solar Glide Blue

Warm up from tennis club to parkrun plus a bit extra.

Running tempo 20:44 4.97 km (4:11 / km)
ahr:153 max:162 shoes: Solar Glide Blue

Perry Lakes Parkrun.
Tried to just run this as a good strong tempo rather than really racing. Felt quite comfortable through the first half but I used the turnaround to overtake someone and then pushed a bit harder for a while to get clear so the second lap ended up feeling quite hard. Achilles didn't really bother me.

Running 7:11 1.12 km (6:24 / km)
ahr:123 max:133 shoes: Solar Glide Blue

Warm down back to tennis club.

Thursday Mar 5, 2020 #

6 AM

Running 48:19 8.07 km (5:59 / km) +99m 5:38 / km
ahr:124 max:146 shoes: Solar Glide Blue

Easy run in KP with Rachel. Achilles not too bad.

Tuesday Mar 3, 2020 #

5 PM

Orienteering 39:24 6.77 km (5:49 / km)
ahr:126 max:145 shoes: Solar Glide Blue

Map memory training at Cliff Sadlier Park. Mostly ok but spent a long time on one control which was shown in a clear strip but was actually in the thickest patch of bush on the whole map. I was stopping my watch while memorising but got the starting and stopping wrong at some point so missed most of one loop I think. The final loop with 10 controls turned out to be one of the easiest to remember, mostly because it was last.

Sunday Mar 1, 2020 #

9 AM

Orienteering 45:26 5.7 km (7:58 / km) +125m 7:11 / km
ahr:132 max:168 shoes: Speedcross Vario

Putting out tapes for training at Malmalling. Shouldn't have used the numbered tapes. I think I spent about as long looking for the right tape as I did getting to the control on the first. Put them back into the bag in reverse order so the rest weren't as bad. Had a bit of trouble on the last control because I was put off by the new motorbike tracks but the rest all went pretty smoothly. Both heels/ankles/Achilles sore all the way.

Orienteering 22:24 3.37 km (6:38 / km) +66m 6:03 / km
ahr:140 max:174 shoes: Speedcross Vario

Collecting the southern half of the tapes. Maybe a little more sore than putting them out but similar.

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