Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Jul 6, 2008:

	activity	#	time	miles		km		+m				load
	Running	7	5:56:30	41.86	(8:31)	67.36	(5:18)	1275				85.9
	Orienteering	1	44:42	4.52	(9:53)	7.28	(6:08)	250	18 /	19c	94%	22.4
	Total	7	6:41:12	46.38	(8:39)	74.64	(5:23)	1525	18 /	19c	94%	108.2
averages - sleep:6.2 weight:68.7kg

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Sunday Jul 6, 2008 #

Running warm up/down 33:00 [2] 6.0 km (5:30 / km) +130m 4:58 / km
shoes: Brooks Cascadia Pivot

Ran over to John Forrest as a warm up for the orienteering. Was going to run around the tracks but ran along the highway for a while waiting for a gap and ended up crossing between tracks so cut through the bush. Ran past the start at about 3.5km but still had to go down and register so it was 6k by the time I got back there ready to start. Would have been about 5.5 but I forgot my map and had to go back for it, also ran past one control on the way in but it wasn't on my course. Felt quite good leaving home, just average after a couple of km then quite tired after stopping to register and mark up map.

Orienteering 44:42 [4] *** 7.28 km (6:08 / km) +250m 5:14 / km
spiked:18/19c shoes: Brooks Cascadia Pivot

H2 at John Forrest. Quite a nice course but a bit easy since they had to put the controls on big obvious features because the mapping is so bad. Still managed to stuff up control 4 because I saw a clearing from a long way off and was too lazy to check it was the right one, lost about 40-50 seconds. Pretty clean run apart from that and tried to push it fairly hard but wasn't super motivated. Struggling a bit on the steeper hills, might need to start including some short steep hill repeats in my training soon.

Saturday Jul 5, 2008 #

Running long 1:31:16 [2] 18.04 km (5:04 / km) +260m 4:43 / km
shoes: Adistar Cushion 6 blue

Thought about having a day off but it cleared up in the afternoon and Rachel took the kids with her when she went out in the afternoon so I decided to go for a bit of a jog. Through the gauntlet to Kep track, back through Mundaring to Charles, out to rehab area and back along the fenceline. Feeling ok but I still don't seem to be able to get through the long runs as easily as I would like. Maybe it is just because I don't have Rachel there to hold me back anymore so I keep running them too fast. I was a bit surprised how fast I was going any time I checked.

Friday Jul 4, 2008 #

Running 49:28 [2] 9.9 km (5:00 / km) +160m 4:37 / km
shoes: Adistar Cushion 6 blue

10k loop in the morning. Felt quite good, kept it nice and easy but was finding it hard to hold back on the downhills towards the end.

Thursday Jul 3, 2008 #

Running race 17:05 [5] 4.32 km (3:57 / km) +135m 3:25 / km
slept:6.2 weight:68.7kg shoes: Adistar Cushion 6 blue

'5k' time trial. Perfect conditions, felt good on the warm up, hoped for better. Felt I had better speed on the flat and downhill today but a bit slower on the uphills. Any chance of breaking 17 slipped away in the mud on O'Connor Rd. I was sliding all over the place on the steep bit of the hill and my shoes picked up half a kilo of mud that I had to carry the rest of the way.

Running warm up/down 28:17 [2] 5.5 km (5:09 / km) +75m 4:49 / km
shoes: Adistar Cushion 6 blue

Warm up and down for time trial.

Craig's 5k time trial - Splits

Wednesday Jul 2, 2008 #

Running 41:16 [2] 7.35 km (5:37 / km) +120m 5:11 / km
shoes: Adistar Cushion 6 blue

Got to work at 6am so decided to come home early and stopped to buy a new pair of shoes on the way. Ran to O'Connor Rd with Rachel and Rob then continued on to complete the rehab loop alone. Felt pretty luxurious having cushioning in my shoes, must have been due for a new pair. Very nice to be back in the adistars, I'd forgotten how much more comfortable they are than the brooks glycerins.

Tuesday Jul 1, 2008 #

Running hills 53:26 8.9 km (6:00 / km) +275m 5:12 / km
shoes: Brooks Glycerin 6

O'Connor Rd hill springing. Did 4 hills then a long sprint down and short sprint up on the bitumen followed by 3 more hills with about a 100m sprint on the dirt track at the top of each. Varied the length of the hill slightly each time. Feeling ok, calves seem to be coming good finally.

Monday Jun 30, 2008 #

Running 42:42 [2] 7.35 km (5:49 / km) +120m 5:22 / km
shoes: Brooks Glycerin 6

Rehab loop at proper rehab pace. Pretty cold and slow but no particular sore bits.

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