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Training Log Archive: Craig

In the 7 days ending May 27, 2007:

activity # timemileskm+mload
  Running5 3:29:21 24.98(8:23) 40.2(5:12) 57061.6
  Orienteering2 1:55:49 12.3(9:25) 19.8(5:51) 58040c49.2
  Total6 5:25:10 37.28(8:43) 60.0(5:25) 115040c110.8
averages - sleep:6.5 weight:69.1kg

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Sunday May 27, 2007 #

Orienteering 1:40:00 [3] **** 16.3 km (6:08 / km) +580m 5:13 / km
40c shoes: VJ Integrator

Training at Malmalling with Rhys. 11km course with 40 controls plus run to start and back from finish. Taking turns leading with lots of stops for discussion. One long leg run hard in the middle to compare our different route choices (I was 2:30 quicker). Total time was 2:28 with 48 minutes stopped according to gps. Rained a lot. Left heel was sore on outside at times.

Saturday May 26, 2007 #

Event: Western Australian Sprint Champs
 

Orienteering race 15:49 [5] ** 3.5 km (4:31 / km)
shoes: ASICS Gel Nimbus VII

WA Sprint champs at Kingsway sporting complex. Felt like an intervals session, running hard to the middle of the circle then stand around for a while trying to spot the control on the ground under a tree or rock. Spent 5 or 10 seconds looking on 2, 4, 17 and 21 plus at least 30 on 19. Managed to get the win but it seemed the results were more down to luck than skill.
C • controls on the ground? 18

Running warm up/down 26:00 [2] 4.5 km (5:47 / km)
shoes: ASICS Gel Nimbus VII

Short warm up due to the fact that we couldn't find the start and spent 20 minutes driving around looking for it along with half the field. Warm down lap of the map with Rachel. A bit sore underneath left heel on the warm down. Sore somewhere else on the left heel on the warm up, can't remember exactly where.

Friday May 25, 2007 #

Running 47:21 [2] 8.33 km (5:41 / km) +160m 5:11 / km
shoes: ASICS Gel Nimbus VII

Easy long loop. Feeling a bit stiff and slow early but better once warmed up. Very slow with high knees on the steeper hills. Left heel a bit sore but not as bad as yesterday.

Thursday May 24, 2007 #

Running tempo 16:00 [4] 3.6 km (4:27 / km) +80m 4:00 / km
ahr:149 max:157 slept:6.9 weight:68.9kg shoes: ASICS Gel Nimbus VII

2x8min with 3min recovery on variation of 10k loop coming back along fenceline. Felt as though I was running in waist deep water. Had a sustagen just before starting and it was trying to come back up, think I will just run hungry in future.

Running warm up/down 32:24 [2] 6.1 km (5:19 / km) +60m 5:04 / km
shoes: ASICS Gel Nimbus VII

Warm up to Charles Rd 3.4km 19.00, 3min recovery 550m, warm down from between O'Connor and Moola 2.15km 10.24. Left heel getting really sore (sides and a bit underneath) particularly on the warm down, would have walked home but didn't think I had time. Right achilles was good.

Wednesday May 23, 2007 #

Running 43:16 [3] 8.7 km (4:58 / km) +100m 4:42 / km
slept:6.2 weight:69.4kg shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ivan and Wally. Tried to take it a bit easier tonight so stayed behind Ivan and Wally for the first 10 minutes. Ivan was feeling good so I struggled a bit going up the hill but started to come good on the downhill. Threw in one fast surge down the last hill and felt quite good doing it.

Tuesday May 22, 2007 #

Running intervals 12:00 [5] 3.02 km (3:58 / km) +80m 3:31 / km
ahr:154 max:164 slept:6.4 weight:69.1kg shoes: ASICS Gel Nimbus VII

4x3min efforts on a variation of the easy long loop. Felt pretty good.

Running warm up/down 32:20 [2] 5.95 km (5:26 / km) +90m 5:03 / km
shoes: ASICS Gel Nimbus VII

Warm up to Charles Rd, 3x90sec recoveries, warm down from near Moola Rd.

Monday May 21, 2007 #

Note
(rest day)

Flying home from Sydney.
Supposed to be flying home Sunday night but we only allowed 5 hours to do the 350km and it took well over 6 thanks to a 5 or 10k stretch in the blue mountains that took well over an hour. Got there just after our flight left but luckily they put us on a flight the next day for only a $50 fee rather than charging the full fare they were supposed to. Had to drop the hire car off with a nearly empty tank so that will cost us an extra $50 too. Not ideal for our first weekend away leaving Liam at home. He didn't seem to mind.

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