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Training Log Archive: Craig

In the 7 days ending Apr 6, 2021:

activity	#	time	miles		km		+m	load
Running	4	3:12:51	21.78	(8:51)	35.05	(5:30)	210	47.6
Orienteering	1	2:06:13	5.46	(23:07)	8.79	(14:22)	159	14.7
Tennis	1	2:00:00						24.0
Cycling	1	52:50	8.27	(9.4/h)	13.31	(15.1/h)	17	18.5
Total	7	8:11:54	35.51		57.15		386	104.8
[1-5]	7	8:05:44

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Tuesday Apr 6, 2021 #

7 PM

Running 1:01:07 9.49 km (6:26 / km) +38m 6:19 / km
ahr:112 max:143 shoes: Brooks Glycerin 16 Grey

Easy around the river with Rachel and Matt. Didn't feel too bad really but I did spend most of the run wanting to speed up to make it hurt less.

Doubles with Rachel against Damien and Rob at Bassendean. Started pretty badly losing the first set 3-6 but improved a bit from there winning the next two 6-3 6-0. Quite a few club members came down while we were playing including a couple on the next court who I have played pennants against a few times. Damien playing much better than the last few times we have played with him.

Sunday Apr 4, 2021 #

8 AM

Orienteering 2:06:13 8.79 km (14:22 / km) +159m 13:10 / km
ahr:97 max:160

Saturday Apr 3, 2021 #

7 AM

Running warm up/down 13:10 2.16 km (6:05 / km)
ahr:115 max:133 shoes: Solar Glide Black and Orange

Warm up initially with Amy then with Rachel then a bit more on my own including a few drills and strides at the end.

Running race 20:38 4.97 km (4:09 / km) +3m 4:08 / km
ahr:152 max:161 shoes: Solar Glide Black and Orange

Tried to do this one as fast as I could. Thought I would run with Liam for the first few km but as soon as we hit the path he started pulling ahead and I didn't want to go any faster so I let him go. A guy in a bright pink shirt came past me early and looked likely to hold a strong pace. Initially I thought he was going too fast but I closed up a little when I passed another group and then settled into a rhythm behind him. Liam probably had about 100m on me at the turn but on the way back I could see he was struggling a bit, running with his hands on his hips at times, and I was staying to edge closer. Coming around the cove I thought I could probably catch him but knew he wouldn't let me past. I pulled up next to him with about 200m to go but he immediately lifted a bit and then left me for dead up the final hill.
Satisfied with the effort, paced it well, but still a bit disappointed to be so slow even though it was exactly what I expected. Feeling motivated to try to get back under 20 for the moment, not sure how long it will last.

Running warm up/down 6:16 1.04 km (6:02 / km)
ahr:127 max:139 shoes: Solar Glide Black and Orange

Went back out to find Amy and run the last bit with her. Didn't continue much further because my left heel was getting a little sore.

Friday Apr 2, 2021 #

Event: 2021 Australian 3 Days

4 PM

Cycling 52:50 13.31 km (15.1 kph) +17m
ahr:120 max:178

Gelato ride with Rachel.

Thursday Apr 1, 2021 #

6 PM

Running 41:49 7.32 km (5:43 / km) +75m 5:26 / km
ahr:125 max:141 shoes: Solar Glide Black and Orange

Easy run around Reabold while Liam had a tennis lesson. A bit sore in the usual spots but nothing particularly memorable.

Wednesday Mar 31, 2021 #

5 PM

Running 49:51 10.07 km (4:57 / km) +94m 4:44 / km
ahr:134 max:158 shoes: Brooks Glycerin 16 Grey

Steady run over to Shenton turf via Perry Lakes which turned into a build run as I tried to get the average pace down under 5min/km by the end. I was still a bit over 5 with 1k to go at the bottom of the Lemnos St hill so had to push it pretty hard up the hill.

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