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Training Log Archive: Craig

In the 7 days ending Jun 30, 2019:

activity # timemileskm+mload
  Running5 3:58:44 27.61(8:39) 44.44(5:22) 30466.6
  Gym1 40:0014.0
  Orienteering1 36:18 3.82(9:30) 6.15(5:54) 3816.7
  Total7 5:15:02 31.43 50.59 34397.3
averages - weight:73.6kg

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Sunday Jun 30, 2019 #

3 PM

Running 52:05 intensity: (6:37 @1) + (44:40 @2) + (48 @3) 8.47 km (6:09 / km) +92m 5:50 / km
ahr:121 max:138 shoes: Adidas Solar Glide

Long run with Rachel, except she didn't realise it was a long run so we only did one lap.

Saturday Jun 29, 2019 #

7 AM

Running 28:42 intensity: (1:52 @1) + (23:42 @2) + (3:08 @3) 4.88 km (5:53 / km) +38m 5:40 / km
ahr:123 max:142

Running race 20:23 intensity: (24 @1) + (16 @2) + (1:33 @3) + (13:03 @4) + (5:07 @5) 5.03 km (4:03 / km)
ahr:154 max:170 shoes: Adidas Solar Glide

Perry Lakes Parkrun.
Wanted to do another hard effort to see if I could improve on the time I ran with Liam at Claisebrook Cove but I was scared to look at my pace during the run because I didn't want to know if it was slower. I was guessing that it was going to be pretty similar so it was a nice surprise to see it was 50 second faster. Felt quite controlled and didn't notice any soreness at all.

Running 6:36 intensity: (1:57 @2) + (4:39 @3) 1.13 km (5:51 / km)
ahr:131 max:144

Friday Jun 28, 2019 #

7 AM

Note
weight:73.6kg (rest day)

Still feeling a little sore jogging to and from work.

Thursday Jun 27, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC. Biceps/triceps instead of chest today. Also CC missed the change on lunges so did heaps more on left than right.
5 PM

Orienteering 36:18 intensity: (27 @1) + (4:44 @2) + (13:29 @3) + (12:13 @4) + (5:25 @5) 6.15 km (5:54 / km) +38m 5:43 / km
ahr:144 max:170 shoes: Brooks Glycerin grey/blue

Map memory training at Black Swan Island.
Spent at least twice as long as I really needed at most of the maps and lost a minute or two at one where I had trouble finding the right tree. Feeling a bit sore around both heels all the way so tried not to run very hard.
Finished just before it started raining so was quite happy to skip the warm down and take Veronika home to get a spare car key after she locked her key in her car.

Wednesday Jun 26, 2019 #

7 AM

Running 51:05 intensity: (2:30 @1) + (16:22 @2) + (15:06 @3) + (17:07 @4) 10.49 km (4:52 / km) +25m 4:49 / km
ahr:135 max:154 shoes: Adidas Solar Glide

Felt like doing something flatter today so headed down to the river. I wasn't sure if I wanted to do something harder so started out easy thinking I would try to gradually pick up the pace but only as much as felt comfortable. A bit sore around both heels early on but it gradually improved and I ended up feeling quite good. Didn't even have to force the pace to make sure I got the average under 5min/km. A few light showers and a nice bright rainbow.

Tuesday Jun 25, 2019 #

5 PM

Running 34:29 intensity: (2:57 @1) + (29:35 @2) + (1:54 @3) + (3 @4) 6.01 km (5:44 / km) +70m 5:26 / km
ahr:122 max:148 shoes: Adidas Solar Glide

Feeling as though I've been pushing things a little too much recently so tried to take it really easy today but I was feeling pretty tired so didn't feel all that easy.

Monday Jun 24, 2019 #

5 PM

Running 45:24 intensity: (27 @1) + (20:50 @2) + (23:57 @3) + (10 @4) 8.44 km (5:23 / km) +80m 5:08 / km
ahr:129 max:156 shoes: Adidas Solar Glide

Ivan was sick today so I went home and ran by myself. This meant I was starting a little later so came back around the North and West side of the park to stay closer to lights. Felt quite good at the start but didn't take long before my legs were feeling pretty tired. Never really found a comfortable rhythm and probably ran a bit too hard at times.

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