Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Orienteering4 9:00:41 18.12(29:51) 29.16(18:33) 81758.3
  Cycling5 1:25:52 16.06(11.2/h) 25.84(18.1/h) 3699.1
  Running2 1:19:32 9.91(8:01) 15.95(4:59) 13625.7
  Total11 11:46:05 44.09(16:01) 70.95(9:57) 132193.1
  [1-5]11 10:50:30
averages - weight:74.9kg
«
6:00
0:00
SaSuMoTuWeThFr

Friday Jun 14 #

7 AM

Cycling 17:54 intensity: (16 @0) + (16:20 @1) + (1:15 @2) + (3 @3) 5.14 km (17.2 kph) +80m
ahr:97 max:130

Thursday Jun 13 #

7 AM

Cycling 17:46 intensity: (17:11 @1) + (35 @2) 5.16 km (17.4 kph) +83m
ahr:100 max:119

6 PM

Cycling 16:32 intensity: (17 @0) + (14:27 @1) + (1:48 @2) 5.18 km (18.8 kph) +66m
ahr:99 max:120

Wednesday Jun 12 #

9 AM

Orienteering 6:00:34 intensity: (54:08 @0) + (5:06:26 @1) 15.19 km (23:44 / km) +384m 21:04 / km
ahr:79 max:107 shoes: Speedcross 5

Taping at Yetar Spring for Matt, since he still only has one working arm. Dropped Liam off at Garvey Park on the way out and then spent just long enough at Bunnings for the rain to stop just before I started.

Tuesday Jun 11 #

6 AM

Running 49:21 intensity: (5:49 @1) + (29:08 @2) + (13:23 @3) + (1:01 @4) 9.02 km (5:28 / km) +121m 5:08 / km
ahr:125 max:145 shoes: Saucony Ride 16

Tried to do a bit of a build/tempo run in KP with some long gradual climbs on the sand tracks. Felt good at the start but felt as though I was getting tired rather than warming up as I went and then when crossing May Drive after the long sandy climb my lower right calf suddenly tightened up and got a bit sore in a nervy kind of way. Switched to a gentle shuffle to get back home as I was too far away to walk. Tightness moved around a bit and got a bit less sore but didn't go away.

Monday Jun 10 #

8 AM

Cycling 17:19 [1] 5.17 km (17.9 kph) +77m
ahr:95 max:114 shoes: Scully

5 PM

Cycling 16:21 intensity: (10 @0) + (13:54 @1) + (2:17 @2) 5.18 km (19.0 kph) +63m
ahr:99 max:122 shoes: Scully

Sunday Jun 9 #

8 AM

Orienteering 2:05:32 intensity: (32 @0) + (1:36:30 @1) + (15:08 @2) + (9:28 @3) + (3:54 @4) 8.3 km (15:07 / km) +242m 13:12 / km
ahr:102 max:151 shoes: Speedcross 5

Coaching workshop at Jorgensen Park.
Followed Liam around his contour exercise putting out tapes and shadowed Jonathan Drury around the other exercises. Lots of walking and a bit of jogging.
12 PM

Orienteering 8:49 intensity: (12 @0) + (5:51 @1) + (2:46 @2) 0.94 km (9:25 / km) +13m 8:49 / km
ahr:104 max:129 shoes: Speedcross 5

Jog/walk back from the last exercise after standing around getting cold while everyone else ran it.

Saturday Jun 8 #

7 AM

Running warm up/down 10:22 intensity: (15 @1) + (31 @2) + (3:13 @3) + (6:23 @4) 1.91 km (5:26 / km) +7m 5:20 / km
ahr:144 max:157 weight:74.9kg shoes: Vaporfly Next % 2

Warm up run with Liam for an attempt at a sub 20 parkrun. I followed the warm up with most of the stretches and drills we usually do on a Thrusday morning, Liam didn't. Had a lot of Perth Ultra runners going past during the warm up but I didn't really notice them during the parkrun.

Running race 19:49 intensity: (18 @1) + (7 @2) + (49 @3) + (18:34 @4) + (1 @5) 5.02 km (3:57 / km) +8m 3:55 / km
ahr:152 max:160 shoes: Vaporfly Next % 2

Started at the front and set out quite hard across the grass but then had quite a few people go past as we turned onto the path and settled into a rhythm. I wasn't looking at the pace on my watch but I did turn the auto 1k lap splits on so that I would get some feedback on how I was going. I was trying to stick with Liam but he was speeding up and slowing down a bit so I wasn't sure if he was staying on pace or dropping below to wait for me. When the first split came up as 4:03 I thought I was in trouble because I assumed I had started out faster than that and had slowed to quite a bit below my target pace.

I was not feeling optimistic but reminded myself that I usually get faster throughout the Thursday sessions so just tried to stick with Liam the best I could. There was another runner (Nathaniel Shivaraman) just ahead who I have seen a few times and thought was probably going to run close to 20 so I was using him to judge the pace more than Liam as I knew Liam was capable of speeding up or slowing down at will. He started to stretch away a bit at times but would then come back to us. Liam went around him a couple of times but then had to drop back as he would lift to go with Liam and I would start to drop off so I couldn't really judge how I was going.

When the 2nd km split came up as 3:58 I suddenly felt a lot more optimistic as this was after most of the climb before the turnaround and I wasn't feeling any less comfortable than I had been at 1k. Nathaniel gapped me a bit at the turnaround and Liam had to slow down to wait for me so that made me feel as though I was dropping off the pace. I did catch up again after the downhill but I wasn't sure if I had picked up or he had dropped off so when the 3km split was a 3:51 that was a big boost. Now I knew I had a little buffer and I was still feeling ok so I just wanted to make sure the 4th km was controlled and it would be ok if it was a bit over 4 because I could probably find a little extra in the last km, especially as this course usually comes up slightly short on the gps.

When the 4th km was another 3:58 I was quite confident I had it. Nathaniel did start to pull away a little but we passed a couple of others and I felt as though I was still holding the rhythm well. Liam tried to get me to lift the pace a bit after we crossed the bridge at the end of the cove but I didn't really have another gear to go to at that stage so he had to slow down again and wait to goad me into a final little sprint up the hill to the finish.

Finished at 19:49.7 by my watch and 19:46 in the official results, which is my first sub 20 since January 2018. It was also my highest ever age graded score of 75.21%, beating my previous best of 74.53% for an 18:35 in December 2014. That also takes me ahead of Phil's best of 74.68% but leaves me just short of Liam's 75.28%. I suspect Liam will be improving that before long anyway.

A bit further back Rachel was pacing Amy to a big new PB, going straight from over 26 to under 25. I think she still has a fair bit more in her if she can overcome the shin pain she keeps getting.
12 PM

Orienteering 45:46 intensity: (17:13 @1) + (21:11 @2) + (7:22 @3) 4.73 km (9:41 / km) +178m 8:09 / km
ahr:116 max:138 shoes: Speedcross 5

A few short training activities at Jorgensen Park to start the coaching workshop. I tried to take this as easily as I could to avoid irritating the achilles too much after this morning's run. Walked a lot of it and felt as though I got through it ok.

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jun 16
Jun 9
Jun 2
May 26
May 19

Week
Ending
Training hours by activity
0123456789
10
Jun 16
Jun 9
Jun 2
May 26
May 19

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160170
180
Jun 16
Jun 9
Jun 2
May 26
May 19

all weeks | months | years | as calendar