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Training Log Archive: Craig

In the 7 days ending Apr 29, 2007:

activity # timemileskm+mload
  Running5 2:49:29 20.57(8:14) 33.11(5:07) 53053.5
  Cycling1 1:48:00 30.85(17.1/h) 49.65(27.6/h)21.6
  Orienteering2 1:02:46 7.27(8:38) 11.7(5:22) 30027 /31c87%37.9
  Total6 5:40:15 58.69(5:48) 94.46(3:36) 83027 /31c87%113.0
averages - sleep:7.1 weight:69.1kg

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Sunday Apr 29, 2007 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +30m 5:13 / km
shoes: Brooks Cascadia Pivot

Warm up jog from car to start at Yetar Spring. Walked back to car from finish because heel was starting to feel a little sore.

Orienteering (Yetar Spring) 46:33 [4] *** 7.9 km (5:54 / km) +300m 4:57 / km
spiked:13/14c shoes: Brooks Cascadia Pivot

Ran H2 course for next week when we will be at WOC trials. Tried to concentrate on looking at the whole leg before leaving controls and staying a bit further ahead with my map reading. I think it was working ok because I felt very much in control for most of the course. One small lapse on a very short leg but I recovered well and still only took 1min for the leg so can't have been too bad. Felt very tired in the middle stages of the course but was feeling better again by the end. Overall very happy with the run. Heel didn't bother me while running except at the top of one longish hill but it was getting a bit sore again after stopping.

Yetar Springs - Splits

Saturday Apr 28, 2007 #

Running warm up/down 18:02 [2] 3.05 km (5:55 / km)
ahr:133 max:152 shoes: Mizuno Wave Nirvana

Warm up 2.2km finishing with 6 uphill run throughs. Warm down 5 minute easy jog.

Orienteering race 16:13 [5] * 3.8 km (4:16 / km)
ahr:160 max:168 spiked:14/17c shoes: Mizuno Wave Nirvana

Joondalup Sprint. Mostly pretty good run but had a bit of trouble spotting a couple of the controls. Lost about 30 seconds on 15 which was on a pillar a few metres away from the fence corner it was supposed to be on. Felt as though my acceleration was a bit better than usual today and I was really hurting by the end of the uphill leg to 13. Recovered a lot at 15 but still feeling tired at the finish. Just held on to beat Sten by 2 seconds. Heel was good but it did get a little sore after cooling down. I don't think I'll run the sprint next week.

Friday Apr 27, 2007 #

Cycling 53:40 [2] 24.85 km (27.8 kph)

Easy ride to work from Woodbridge Lakes. Nice day for it, the sort of light consistent wind that makes you feel strong without noticing that it is because of the tailwind.

Cycling 54:20 [2] 24.8 km (27.4 kph)

Ride back to Woodbridge Lakes. Wind had reversed nicely for me.

Thursday Apr 26, 2007 #

Running intervals 10:29 [5] 3.2 km (3:17 / km)
shoes: Mizuno Wave Nirvana

8x400m with 200m jog recovery at GF oval measuring with GPS
1:15 143/157 1:09 150/158
1:18 151/160 1:12 151/160
1:20 151/160 1:10 151/161
1:21 151/160 1:13 151/161
1:20 150/160 1:08 153/161
1:20 152/160 1:11 153/162
1:18 151/162 1:08 155/163
1:17 152/162 1:07 157/163

Running warm up/down 37:23 [2] 6.37 km (5:52 / km) +50m 5:39 / km
shoes: Mizuno Wave Nirvana

Warm up to GF oval plus a few laps and run throughs. 8x200m recovery. Jog home.

Wednesday Apr 25, 2007 #

Running 56:39 [2] 10.44 km (5:26 / km) +250m 4:51 / km
ahr:129 max:152 slept:7.1 weight:69.1kg shoes: Mizuno Wave Nirvana

Easy run from Rob & Lois's house down towards Mundaring Weir then along powerline and back up Coolgardie Rd to golf course. Going through golf course Rachel needed a toilet stop so I thought I would run through to the oval and do laps until she caught up. Decided to take a longish route to oval so I wouldn't have to do many laps but after 3 laps there was no sign of Rachel so I headed back to where I last saw her. Still no sign of her so I headed home. When I got home I discovered Rachel started running again as soon as I left her and took a more direct route to the oval and left before I got there. Left heel getting sore in the last 10 minutes. Probably would have been ok if I didn't do the extra laps waiting for Rachel. Heart rate was 44 while stretching just before starting at midday. Average was 123 with Rachel and 135 after I left her.

Tuesday Apr 24, 2007 #

Running tempo 40:56 [4] 9.05 km (4:31 / km) +200m 4:04 / km
ahr:145 max:157 shoes: Mizuno Wave Nirvana

5k time trial loop continuous at a solid pace including warm up and warm down. Legs feeling a bit heavy today.
Warm up 3.33km 15:47 hr 136/149
TT course 4.31km 19:20 hr 152/157
Warm down 1.41km 5:48 hr 146/150
Sore under outside of left ankle and down into outside of foot.

Monday Apr 23, 2007 #

Note
(rest day)

too sore to run and no interest in cycling

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