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Training Log Archive: Craig

In the 7 days ending Jun 9, 2019:

activity # timemileskm+mload
  Running5 3:01:29 20.05(9:03) 32.26(5:37) 15045.8
  Orienteering3 2:13:05 13.38(9:57) 21.52(6:11) 30258.2
  Gym1 40:0014.0
  Total8 5:54:34 33.42 53.79 452118.0
  [1-5]8 5:54:19
averages - sleep:2

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Sunday Jun 9, 2019 #

10 AM

Running warm up/down 11:10 intensity: (15 @2) + (57 @3) + (8:55 @4) + (1:03 @5) 1.94 km (5:46 / km) +30m 5:21 / km
ahr:151 max:167 shoes: Salomon Speedcross 4

Orienteering race 21:31 intensity: (8 @1) + (15 @2) + (38 @3) + (18:33 @4) + (1:57 @5) 3.33 km (6:27 / km) +32m 6:10 / km
ahr:152 max:175 shoes: Salomon Speedcross 4

Nav Dash at Russell's Gully
Pretty clean run on a pretty easy course. Just a couple of harder controls on each loop which I got pretty well. Not sure I got the route right on 17, I went left because I thought there would be less risk of getting caught in slow patches but there were a lot of fallen trees and had to stay wide until very late. Route to 20 was also a bit poor, turned a bit too sharply left heading up the hill mid leg so then had a longer run up the fence than I expected. Biggest time losses were just from my lack of speed running up hills.

Running warm up/down 6:52 intensity: (1 @1) + (1:03 @2) + (5:48 @3) 1.01 km (6:48 / km) +4m 6:40 / km
ahr:132 max:138 shoes: Salomon Speedcross 4


long - Splits

Saturday Jun 8, 2019 #

7 AM

Running warm up/down 18:55 intensity: (1 @0) + (14:28 @1) + (4:04 @2) + (20 @3) + (2 @4) 2.8 km (6:46 / km) +13m 6:37 / km
ahr:110 max:146 shoes: Adidas Solar Glide

Warm up for Parkrun. Very stiff at the start. Checked the pace after a couple of minutes and it was only just under 8 min/km. This was in stark contrast to Nic Harman's group that we saw run past as we started. They seemed to be flying but apparently that was just the 90min at 3:30 warm up for the main session of 3x16min at 3:07. Total session was 45km at 3:22.

Running 22:07 intensity: (8 @0) + (25 @1) + (1:41 @2) + (6:10 @3) + (13:43 @4) 5.0 km (4:25 / km)
ahr:144 max:157 shoes: Adidas Solar Glide

Perry Lakes Parkrun. Started out with Rachel but we weren't going much under 5min/km so I thought I'd better try to speed up a bit in case I was holding her back. When I realised she hadn't come with me I didn't think there was any point waiting for her so kept speeding up instead. Second lap was quite a hard effort really.

Running 6:18 intensity: (37 @1) + (5:41 @2) 0.95 km (6:38 / km) +3m 6:33 / km
ahr:119 max:123

Friday Jun 7, 2019 #

6 PM

Running 37:58 intensity: (3:18 @1) + (25:06 @2) + (9:34 @3) 7.02 km (5:25 / km)
ahr:125 max:140 shoes: Adidas Solar Glide

Ran around the nearby parks while Amy played netball. A bit up and down both in how easy it felt and how much it hurt but overall quite good on both counts.

Thursday Jun 6, 2019 #

6 AM

Gym 40:00 [3]

Pump, with CC (and Jessie) this time. CC said that she was sick last week and had been told they would arrange someone to cover for her. Not sure if they failed to arrange cover or the cover just failed to show up.
Some interruption in the middle when a fire alarm went off but it was just saying to wait for instructions for a few minutes before being turned off.
5 PM

Orienteering 44:20 intensity: (2:09 @1) + (13:42 @2) + (20:40 @3) + (7:49 @4) 7.31 km (6:04 / km) +71m 5:47 / km
ahr:134 max:159 shoes: Brooks Glycerin grey/blue

Michal's one man relay on Black Swan Island. Quite glad of the change to one man relay rather than standing around waiting for a partner to run. We were really late getting there due to traffic (about 55 minutes to get there and 20 minutes to get home after) so missed the warm up but I had taken my jacket to prepare for the standing around part of the relay so wore it on the first loop to help get warm faster. It didn't take long before I wished I hadn't worn it. Missed the first couple of controls a bit but the rest were ok. Never really got going very fast but that might have helped with getting through the whole warm down without pain for the first time.

Wednesday Jun 5, 2019 #

7 AM

Running 48:47 intensity: (3:44 @1) + (37:05 @2) + (7:47 @3) + (11 @4) 8.54 km (5:43 / km) +101m 5:24 / km
ahr:124 max:152 shoes: Adidas Solar Glide

Slow, painful hobble around KP.
C • 5/5? 2

Tuesday Jun 4, 2019 #

6 PM

Running 29:22 intensity: (3 @0) + (3:52 @1) + (25:13 @2) + (14 @3) 5.02 km (5:51 / km)
ahr:121 max:130 shoes: Adidas Solar Glide

A few easy laps around the soccer training. Back to the usual aches and pains.

Monday Jun 3, 2019 #

9 AM

Orienteering race 1:07:14 intensity: (3 @0) + (10 @1) + (19 @2) + (6:59 @3) + (58:44 @4) + (59 @5) 10.88 km (6:11 / km) +199m 5:40 / km
ahr:149 max:163 slept:2.0 shoes: Salomon Speedcross 4

H1 at Kenine Hill, day 2.
No warm up today as I thought I would need every bit of energy and pain tolerance I had just to make it around the course. Tried to treat this more like a long run than a race but I don't think I succeeded. Didn't really make any mistakes and got through it a lot better than I expected to physically. Never even thought about either heel or Achilles.
Passed Phil at 3 and caught sight of Sten at 5 but didn't really get past him until he ran straight past 13 about 10m to the left of it. I though he would hear me punch and catch me up the next hill but I never saw him again. Saw John leaving 16 as I approached and I think saw him off to my left half way to 18. At 19 I felt really exhausted so left out to the right to avoid climbing. John caught up to me again on the climb to 20 and we were together to the end.
Very happy with how I got through this physically but it would be nice to be a lot fitter.

Day 2 - H1 - Splits

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