Training Log Archive: CraigIn the 7 days ending Jun 5, 2018:
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Monday Jun 4, 2018 #
9 AM
Orienteering 1:14:50 5.25 km (14:15 / km) +109m 12:55 / km
ahr:109 max:154 shoes: Nike Wildhorse 2
Walked around the H3 course with Greg Gonzales, partly to help Greg learn how to navigate but partly to stop me from running too much and aggravating my Achilles injury. A few controls in the wrong place again but none cost us much time.
Sunday Jun 3, 2018 #
2 PM
Orienteering 31:19 3.57 km (8:46 / km) +99m 7:42 / km
ahr:141 max:175 shoes: Nike Wildhorse 2
Jog/walk around H3 at Frazzle. Lost a few minutes at 12 which was on an unmapped rock next to the creek instead of the boulder on top of the spur. Wasn't navigating well enough to be sure of the rest. Pretty tough going which felt a bit hard on the Achilles. Might just walk around tomorrow.
Saturday Jun 2, 2018 #
10 AM
Running 17:59 2.96 km (6:05 / km) +5m 6:02 / km
ahr:119 max:133 shoes: Nike Pegasus 34
Run to the gym via Rosalie Park. Still a bit sore but feels a bit lower and more lateral than before.
Gym 20:00 [3]
Some squats, lunges, bench press. My back always seems to give out at 60kg doing squats even though the legs feel fine. Still find 40kg a struggle on the bench press. Had the bar a bit low and whacked my head on it when lying down on the bench. Felt pretty dumb.
2 PM
Cycling 1:16:30 16.85 km (13.2 kph) +116m
ahr:97 max:146
Hard ride through UWA, around river, through KP to Fraser's and home through Subiaco. Rachel came with me for the first half but forgot her bike.
Thursday May 31, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
Running 15:00 2.39 km (6:17 / km) +8m 6:11 / km
ahr:121 max:140 shoes: Nike Pegasus 34
I can't imagine finding the motivation to go out for a little jog after work so I thought I'd better try to do it straight after pump. Legs were not too enthusiastic about it but that probably helps me to take it slowly. Achilles still a bit sore throughout, probably worst around the 5 minute mark again.
Wednesday May 30, 2018 #
3 PM
Cycling 1:51:38 47.33 km (25.4 kph) +500m
ahr:125 max:163
Couldn't face a cold dark ride so went to work at 5:30am instead so that I could do it in daylight. Not used to being the first into work so forgot my key to the outside door and had to go back for it but someone else had unlocked it by the time I got back with my key (about 5:50).
Got a bit of a cold and wanted to go a bit longer so planned to try to take it pretty easy for 3 or 4 laps of KP. End up getting quicker over the first 3 laps and pushed the third a bit harder than I meant to because I thought someone was starting to come around me at the bottom of Forrest. I stayed in the big ring and stood up all the way up the hill and nobody came past. I looked around at the top and couldn't see anyone for miles so not sure if I just imagined the attempted overtake at the bottom. Did one more lap much easier as a cool down and then headed back to the tennis club to watch the end of Liam's lesson. Right knee was sore for most of the ride, felt like a kneecap tracking issue.
Got a bit of a cold and wanted to go a bit longer so planned to try to take it pretty easy for 3 or 4 laps of KP. End up getting quicker over the first 3 laps and pushed the third a bit harder than I meant to because I thought someone was starting to come around me at the bottom of Forrest. I stayed in the big ring and stood up all the way up the hill and nobody came past. I looked around at the top and couldn't see anyone for miles so not sure if I just imagined the attempted overtake at the bottom. Did one more lap much easier as a cool down and then headed back to the tennis club to watch the end of Liam's lesson. Right knee was sore for most of the ride, felt like a kneecap tracking issue.