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Training Log Archive: Craig

In the 7 days ending Jan 17, 2016:

	activity	#	time	miles		km		+m	load
	Running	4	2:50:03	18.57	(9:09)	29.89	(5:41)	374	44.2
	Cycling	2	1:39:00	23.18	(14.0/h)	37.3	(22.6/h)		19.8
	Tennis	1	1:30:00						9.0
	Total	7	5:59:03	41.75		67.19		374	73.0
averages - weight:70.1kg

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Sunday Jan 17, 2016 #

Note
(injured) (rest day)

Left heel really sore this morning. Sore on warm up for parkrun but didn't hurt at all during or afterwards. No problems at all playing tennis but was pretty sore putting metro controls out.

Saturday Jan 16, 2016 #

Event: Dalkeith (Metro Series 2015-16)

7 AM

Running warm up/down 8:08 [2] 1.29 km (6:19 / km) +18m 5:54 / km
shoes: Nike Free 3.0 Flyknit Blue

Running a bit late so only time for a short warm up. Achilles heels sore every step of the way.

Running 21:48 [4] 5.1 km (4:17 / km) +26m 4:10 / km
weight:69.9kg shoes: Nike Free 3.0 Flyknit Blue

Cottesloe Parkrun tempo effort. Tried to start conservatively, then stayed with a Fremantle tri club guy when he came past. Ran on the grass when I could on the way out. Down onto the dog beach for a bit of dodging and weaving. Had one dog, racing across in front of me from right to left, step on top of my left foot as I was stepping over it with my right foot.
Passed tri club guy on the sand then on my own for the return journey. Tried to keep a steady tempo effort but it seemed to get harder and harder going back uphill into the wind with the temperature climbing.

Running warm up/down 2:24 [2] 0.35 km (6:55 / km) +2m 6:46 / km
shoes: Nike Free 3.0 Flyknit Blue

Started a warm down with Rachel but it felt a bit pointless so we stopped and headed down to the beach for a quick dip instead. Stayed in just long enough to get stung on the upper arm. Saw the culprit which helped me to spot and dodge another one on the way back out.

11 AM

Tennis 1:30:00 [1]

Squeezed in two matches of Saturday singles between collecting metro gear from the shed and setting up at Dalkeith. Lost to Colin 2-4 3-4 first up. Quite satisfied with that as he beat Liam's coach last week. Then played Brad, losing the first 2-4 and winning the second 4-2 before Brad decided he'd had enough at about the time I needed to go anyway.

Friday Jan 15, 2016 #

6 AM

Cycling 50:00 [2] 19.0 km (22.8 kph)
weight:69.9kg

Easy ride around Mt Claremont.

Thursday Jan 14, 2016 #

5 AM

Running 37:20 [2] 6.07 km (6:09 / km) +61m 5:51 / km
weight:69.7kg shoes: Nike Free 3.0 Flyknit Orange

Painfully slow jog around KP. Left heel very sore today, had a few walks and a stretching stop early on before it loosened up a bit.

Wednesday Jan 13, 2016 #

6 AM

Running intervals 53:16 9.85 km (5:24 / km) +144m 5:02 / km
weight:69.9kg shoes: Nike Free 3.0 Flyknit Blue

Some gentle intervals on Rosalie top oval with Rachel. 2 x 500, 400, 300, 200, 100 with equal jog recoveries. I just tried to keep it pretty easy by staying with Rachel and running wide around all the corners. Not sure how she managed to get a faster pace than me on most of the efforts.

C • Most 5

Tuesday Jan 12, 2016 #

6 AM

Running 47:07 [2] 7.24 km (6:31 / km) +124m 6:00 / km
weight:70.3kg shoes: Nike Free 3.0 Flyknit Blue

Easy run in KP with Rachel.

Monday Jan 11, 2016 #

6 AM

Cycling 49:00 [2] 18.3 km (22.4 kph)
weight:70.6kg

Fairly gentle ride around KP. Hate the downhills in KP, road is so bumpy, ups not too bad because I'm going so slowly.

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