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Training Log Archive: Craig

In the 7 days ending Aug 23, 2020:

activity # timemileskm+mload
  Running6 3:52:03 26.81(8:39) 43.14(5:23) 33262.8
  Orienteering2 58:11 5.12(11:22) 8.24(7:04) 17228.2
  Tennis1 20:002.0
  Total7 5:10:14 31.93 51.38 50493.0
  [1-5]7 5:10:03

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Sunday Aug 23, 2020 #

Event: Bush 6 Marginata (Middle Distance OY)
 
10 AM

Running warm up/down 14:18 intensity: (11 @0) + (1:49 @1) + (7:21 @2) + (4:50 @3) + (5 @4) + (2 @5) 2.46 km (5:48 / km) +19m 5:35 / km
ahr:124 max:162 shoes: Speedcross Vario

Warm up.

Orienteering race 40:44 intensity: (23 @1) + (19 @2) + (5:01 @3) + (34:27 @4) + (34 @5) 5.24 km (7:47 / km) +172m 6:41 / km
ahr:149 max:173 shoes: Speedcross Vario

Middle distance SOL at Marginata.
Just one little mistake on 16, overshooting slightly. I thought the visibility was good enough that I would have seen it as I ran above but apparently it wasn't. The rest of the course was fairly clean but I was being quite cautious with a lot of walking through the rougher bits. Passed Rachel at 8 so forced myself to run most of the way up to 9 but was still only 4th fastest on that leg despite feeling I did it as well as any other leg on the course. Finished about 8 minutes ahead of John with everyone else making significant mistakes.

Running warm up/down 6:23 intensity: (1:10 @1) + (5:13 @2) 1.01 km (6:20 / km)
ahr:118 max:129 shoes: Speedcross Vario

Warm down.

H1 - Splits

Saturday Aug 22, 2020 #

Event: NavDash 2 Hale School (Sprint OY)
 
2 PM

Running warm up/down 18:47 intensity: (27 @1) + (6:00 @2) + (11:32 @3) + (48 @4) 3.58 km (5:15 / km) +60m 4:51 / km
ahr:132 max:150 shoes: Solar Glide Blue and White

Warm up laps around the ovals. I think this was faster than all but a couple of short sections of the race.

Orienteering race 17:27 intensity: (7 @2) + (2:05 @3) + (14:46 @4) + (29 @5) 3.01 km (5:48 / km)
ahr:151 max:161 shoes: Solar Glide Blue and White

Hale school nav dash. This was way too hard for me to read. Managed to stumble across number 1 without really knowing what I was doing. Tried to take extra time to read the map on 2 but still ended up just bumbling around to the general vicinity and looking for a flag near some stairs. First tried looking at some stairs that weren't even heading the right direction. A simple leg to 3 and longer leg to 4 allowed me to settle in a bit. Nearly collided with Sarah going into 4 and passed her at 8. 9 seemed weird, I thought I must have got the wrong gap. Felt slow up the hill to 10 and then went back to struggling to read the map strong the rest of the course. Lots of stops to try to read the detail but usually just tried to run to the right side of the building and look for a flag. Tried to sprint the finish since I had been so slow for the rest. Liam still beat me by two seconds but I was two seconds faster than Amy who was equal fastest out of everyone else. Didn't realise until I looked at my splits print out that I had lost time on 23. I had a long look at the map to see where it was passable but couldn't see any option other than right around the West of the garden. I had also expected to have to run back out the ramp to leave 23.
Spent quite a bit of the early part of the course thinking about why I don't like campus sprints much.
C • #23 1

Running 9:45 intensity: (1:10 @1) + (3:51 @2) + (4:44 @3) 1.63 km (5:58 / km) +14m 5:43 / km
ahr:126 max:135

3 PM

Tennis 20:00 [1]

Little hit with Liam on the Hale school courts. Liam's hitting partner for his Thursday lessons (Scott) was playing pennants there because the Reabold courts were all used for social tennis.

Hard Long - Splits

Friday Aug 21, 2020 #

7 AM

Running 46:58 intensity: (6:08 @1) + (25:18 @2) + (15:32 @3) 8.51 km (5:31 / km) +71m 5:18 / km
ahr:124 max:144 shoes: Solar Glide Blue and White

Most of the easy 5k loop with Rachel plus an extra out and back up the sand track by myself to continue my obsession with running 8km every day. Felt pretty good.

Thursday Aug 20, 2020 #

6 AM

Running 41:44 intensity: (1:42 @1) + (5:51 @2) + (34:02 @3) + (9 @4) 8.67 km (4:49 / km) +15m 4:46 / km
ahr:134 max:145 shoes: Brooks Glycerin 15 Black

Steady run through UWA to NYC and back past Matilda Bay. Feeling reasonably good but a little stiff, not helped by the cold. Maybe pushed a little too hard, will try to take it easy tomorrow.

Wednesday Aug 19, 2020 #

11 AM

Running 45:27 intensity: (2:46 @1) + (32:44 @2) + (9:24 @3) + (33 @4) 8.36 km (5:26 / km) +69m 5:13 / km
ahr:125 max:157 shoes: Solar Glide Blue and White

Easy lap of KP with Rachel before lunch. Nice to be out in the sunshine and feeling good.

Tuesday Aug 18, 2020 #

6 AM

Running 48:41 intensity: (28 @1) + (19:11 @2) + (23:56 @3) + (4:06 @4) + (1:00 @5) 8.93 km (5:27 / km) +84m 5:13 / km
ahr:133 max:167 shoes: Brooks Glycerin 15 Black

Easyish lap of KP with Rachel while Liam did S&C. Not feeling great at the start but got better as I loosened up. Feeling quite good by the end.

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