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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 28 days ending Feb 28, 2022:

activity # timemileskm+mload
  Tennis7 12:15:00223.5
  Running14 11:15:52 70.81(9:33) 113.96(5:56) 2658146.1
  Orienteering5 3:58:44 23.24(10:16) 37.4(6:23) 74471.2
  Gym1 30:0010.5
  Cycling1 18:20 2.95(9.7/h) 4.75(15.5/h) 651.9
  Total26 28:17:56 97.0 156.11 3467453.2
  [1-5]26 28:17:23

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Monday Feb 28, 2022 #

7 PM

Tennis 2:30:00 [3]

Final round of Monday night pennants against Kardinya (Kim).
Training on Sunday didn't do me any good. Lost all matches in straight sets and didn't do anything well all night apart from returning serve.
Doubles with Rhett 0-4 2-4.
Doubles with Jaimes 3-4 2-4.
Singles 3-4 1-4.
Served for the first set at 3-1 in the singles. At least I helped my opponent end his 6 match losing streak. I think I should stick to orienteering.

Sunday Feb 27, 2022 #

8 AM

Running warm up/down 12:06 intensity: (1 @0) + (3:00 @1) + (7:12 @2) + (1:53 @3) 2.06 km (5:52 / km) +49m 5:15 / km
ahr:118 max:135 shoes: Salomon Speedcross Black

Warm up lap around the island with Rachel.

Orienteering race 21:54 intensity: (30 @1) + (19 @2) + (42 @3) + (19:52 @4) + (31 @5) 4.62 km (4:44 / km) +135m 4:08 / km
ahr:151 max:162 shoes: Salomon Speedcross Black

Black Swan Island NavDash.
Easy start through the streets, which I thought was to set us up to make mistakes when fatigued with some trickier stuff on the island at the end but the bit on the island turned out to be a lot shorter and simpler than I was expecting. Lost a bit of time leaving 15 because I had planned to exit through the sandy patch which is now all planted so I dithered a bit before going back to the path. Finished second, 20 seconds behind Oliver and 9 seconds ahead of Liam. Thought I might have a chance against Liam in the finish split with his broken knee so I tried to push it hard but I only got third, 10 seconds behind Liam and 4 behind Amy.
5 PM

Tennis 1:00:00 intensity: (30:00 @1) + (30:00 @3)

Training for final round of pennants on Monday. Warm up hit with Liam who was trying wearing a knee brace. Liam thought the knee brace was so restrictive that it might make a match interesting. I didn't think it would make much difference to the result but he was interested to see how I played so we played a fast 4 match anyway. He still beat me 4-0 4-0 just walking around without bending his left knee at all and not hitting anywhere near full power.

Long - Splits

Saturday Feb 26, 2022 #

6 AM

Running long 1:11:29 intensity: (5 @0) + (16:34 @1) + (54:50 @2) 12.16 km (5:53 / km) +267m 5:18 / km
ahr:116 max:126 shoes: Brooks Glycerin 17 Black 2

Longer run with Rachel out to Maylands and back before barcode scanning at Claisebrook Parkrun. Surprisingly painful.

Friday Feb 25, 2022 #

6 PM

Running 31:09 intensity: (6 @0) + (15:58 @1) + (15:05 @2) 5.03 km (6:11 / km) +123m 5:31 / km
ahr:111 max:125 shoes: Brooks Glycerin 17 Black

Easy 5k with Rachel. Surprisingly painless.

Thursday Feb 24, 2022 #

6 PM

Running 43:20 intensity: (11:19 @1) + (17:52 @2) + (10:57 @3) + (3:12 @4) 7.21 km (6:01 / km) +197m 5:17 / km
ahr:124 max:153 shoes: Brooks Glycerin 17 Black 2

Around Shenton bushland with Matt before taking Amy home from hockey training. Picked the pace up a bit after the first loop and did one harder effort of about 1km which was mostly gentle uphill. Feeling quite good by the end.

Tuesday Feb 22, 2022 #

5 PM

Orienteering 53:47 intensity: (9 @0) + (15:35 @1) + (12:37 @2) + (21:46 @3) + (3:40 @4) 8.21 km (6:33 / km) +186m 5:53 / km
ahr:124 max:149 shoes: Brooks Glycerin 17 Black

Sprint training at Murdoch with Liam, Riley and Oliver. Big construction area in the middle of the map and a couple of new uncrossable fences affected the route choices a bit. Tried to take it easy because I knew Matt would make me go for another run later.
8 PM

Running 49:30 intensity: (6:05 @1) + (43:25 @2) 7.56 km (6:33 / km) +131m 6:01 / km
ahr:119 max:128 shoes: Brooks Glycerin 17 Black

Matt dragged me out again but I persuaded him to cut it a bit short because I was in so much pain. I don't think he was too disappointed.

Monday Feb 21, 2022 #

7 PM

Tennis 1:30:00 [3]

Monday night pennants at Claremont. I just played doubles and then Dave took over for the singles. Played crap, as usual.

Sunday Feb 20, 2022 #

6 PM

Tennis 45:00 [1]

Serving at OPTC.

Saturday Feb 19, 2022 #

7 AM

Running 48:42 intensity: (26:12 @1) + (20:32 @2) + (1:58 @3) 7.56 km (6:27 / km) +174m 5:47 / km
ahr:113 max:134 shoes: Brooks Glycerin 17 Black 2

Easy run around Reabold while Liam had a gentle tennis lesson at the UWA clay courts.

Thursday Feb 17, 2022 #

5 PM

Orienteering 45:32 intensity: (1 @0) + (7:11 @1) + (8:01 @2) + (12:53 @3) + (17:26 @4) 8.23 km (5:32 / km) +146m 5:05 / km
ahr:134 max:153 shoes: Brooks Glycerin 17 Black 2

More sprint training at UWA with Riley, Oliver, Liam, Chris, Carolyn, Quinn and Mark. Maps printed on photo paper this time so easy to read but a bit hard to fold. All the control sites were the same as Tuesday so it was more physical than technical. Did the long course by myself and then did the short with Matt while Rachel went to pick up Amy from hockey training. Not really feeling up to pushing myself hard today.

Tuesday Feb 15, 2022 #

5 PM

Orienteering 58:38 intensity: (6 @0) + (21:52 @1) + (14:11 @2) + (9:46 @3) + (12:43 @4) 7.84 km (7:29 / km) +142m 6:52 / km
ahr:123 max:157 shoes: Brooks Glycerin 17 Black 2

Sprint training at UWA with Riley, Liam, Oliver and Kate. Printer problems meant we only had 3 maps with odd colours so Kate took one map and the rest of us ran in pairs doing map memory. I started with Liam but half way through we swapped so Oliver and I didn't have to keep trying to keep up with Liam and Riley.

Monday Feb 14, 2022 #

7 PM

Tennis 2:30:00 [3]

Monday night pennants vs Bullcreek at Floreat.
No courts free before 7:30 so didn't do much of a warm up.
Doubles with Ian vs Kevin and Shafagh 1-4 3-4(4)
We were up 4-2 in the second set tie breaker but lost 3 points in a row on Ian's serve. On the sudden death point I was sure Shafagh's shot was going into the net so was shocked when I felt it hit my racket. I actually hit the volley pretty near the middle of the racket but I think I had relaxed my hand and dumped it into the net.
Doubles with Jaimes vs Kevin and Jack 1-4 2-4.
I didn't play too badly but we had a couple of loose games and that's all it takes in fast 4.
Singles vs Jack 2-4 0-4
Kept getting behind, fighting back to a sudden death point and then missing an easy shot to lose it. Someone switched the lights off at 2-4 0-3 so we had a bit of a delay waiting for them to come back on again. Ended up moving to a different court for the last game.

Sunday Feb 13, 2022 #

10 AM

Tennis (Padel) 1:00:00 [1]

Liam kept pestering me to play some padel tennis while watching Amy's pennants which was on the grass at Reabold right next to the padel courts. Eventually I gave in and booked a court. Rachel and Amy joined us for some of it.
6 PM

Running 30:00 intensity: (1:31 @1) + (3:28 @2) + (21:35 @3) + (3:26 @4) 6.07 km (4:57 / km) +139m 4:26 / km
ahr:135 max:150 shoes: Brooks Glycerin 17 Black

Long slow run in KP. Struggled to get going so didn't start running until Saw Ave. Once I did start running I felt a bit tired so ran a bit faster so I wouldn't have to keep going for so long. Tried to get the average pace down under 5 min/km and then walked back when I got to 30 minutes.

Saturday Feb 12, 2022 #

7 AM

Running warm up/down 13:00 intensity: (10:55 @1) + (2:05 @2) 2.01 km (6:28 / km) +47m 5:47 / km
ahr:106 max:128 shoes: Solar Glide Black and Orange

Short warm up with Rachel. Liam turned around early.

Running race 20:51 intensity: (23 @1) + (18 @2) + (2:04 @3) + (18:06 @4) 5.0 km (4:10 / km) +147m 3:38 / km
ahr:152 max:159 shoes: Solar Glide Black and Orange

Claisebrook Parkrun.
Kind of planned to take it out a bit conservatively and then try to push the last km or two hard but Liam went a bit faster than me when we first hit the path and got a bit of a gap so I spent the whole run trying to catch up. His group slowed a little in the second km and I got onto his heels but he sped up again after the turn and I was just trying to hang on. Felt as though that was pretty close to as fast as I can go right now.

Thursday Feb 10, 2022 #

5 PM

Orienteering 58:53 intensity: (5 @0) + (16:48 @1) + (16:41 @2) + (7:43 @3) + (17:36 @4) 8.49 km (6:56 / km) +134m 6:25 / km
ahr:128 max:157 shoes: Solar Glide Black and Orange

Sprintervals at Curtin Uni with Liam and Riley. Glad we went to give Riley some company as nobody else turned up. Not feeling so happy about it when we got a message from Amy as we finished asking if she needed to walk home from hockey training. I had thought we would have just enough time to get back to pick her up but didn't allow for how much stoppage time we had. Should have set an alarm on my watch. Too easy to get absorbed in conversation. Amy wasn't too happy about it and Rachel was much less happy about it than Amy. Fair enough too.

Wednesday Feb 9, 2022 #

5 PM

Running 42:38 intensity: (13:37 @1) + (29:01 @2) 6.72 km (6:21 / km) +168m 5:38 / km
ahr:117 max:129 shoes: Brooks Glycerin 17 Black 2

Easy loop around Reabold while Liam had a tennis lesson on the clay. Saw Riley as we drove in and again as we started running but never managed to get his attention.

Tuesday Feb 8, 2022 #

8 PM

Running 1:06:21 intensity: (6:31 @1) + (57:16 @2) + (2:31 @3) + (3 @4) 11.03 km (6:01 / km) +204m 5:30 / km
ahr:121 max:145 shoes: Brooks Glycerin 17 Black 2

Usual loop with Matt. Legs feeling very stiff and heavy early on but less sore than usual in the second half. New shoes may have helped.

Monday Feb 7, 2022 #

7 PM

Tennis 3:00:00 [3]

Pennants vs Ocean Ridge
Played crap again, as usual. Used the strings occasionally but mostly just used the frame.
Doubles with Dave vs Cam and Steve 4-2 2-4 2-4 (So many missed opportunities)
Double with Rhett vs Mike and Steve 4-2 4-1 (Rhett played well)
Singles vs Steve 2-4 4-2 0-4
Steve and I were quite similar but he served much better than me, particularly in the singles. In my first service game I was up 30-15 and then served 3 double faults in a row after not serving any in 5 sets of doubles. I went down 0-3 and 15-40 on serve before coming back to 2-3 with a sudden death point on serve to go to a tie breaker but lost it. In the final set I served a couple more doubles at crucial times and lost a couple of games on sudden death points. If I had won then we would have won overall.
Still a much more enjoyable night than last week.

Sunday Feb 6, 2022 #

5 PM

Running 1:21:15 intensity: (8:34 @1) + (1:09:07 @2) + (2:27 @3) + (1:07 @4) 12.88 km (6:18 / km) +363m 5:32 / km
ahr:120 max:148 shoes: Brooks Glycerin 17 Black

Longish run in KP with Rachel. Cool, cloudy and windy with a little bit of rain. Misjudged the distance a bit so had a bit of a walk to get home because Rachel didn't want to go too much over her 80 minute target. I was a bit surprised to get past 80 minutes without it feeling way too long.

Saturday Feb 5, 2022 #

7 AM

Running 57:11 intensity: (11:15 @1) + (15:57 @2) + (29:59 @3) 10.05 km (5:41 / km) +254m 5:03 / km
ahr:128 max:143 shoes: Brooks Glycerin 17 Black

With Rachel from UWA clay courts while Liam had a tennis lesson. Rachel had a session of 2x15min tempo @ 4:50 so I did that too.
Dropped Liam off at Reabold afterwards to do some Orange ball coaching while Rachel and I went down to City beach for a swim.

Thursday Feb 3, 2022 #

6 PM

Running intervals 42:39 intensity: (4:48 @1) + (11:36 @2) + (12:48 @3) + (13:14 @4) + (13 @5) 7.57 km (5:38 / km) +198m 4:59 / km
ahr:134 max:160 shoes: Brooks Glycerin 17 Black

Matt had to work late and Liam doesn't like the heat so ended up running by myself in Shenton bushland before picking Amy up from hockey training.
Warm up exploration then 3 efforts on a loop with about 1km mostly downhill and 200m moderate climb with a short walk back to the start. Gave myself 2 minutes rest so I had time to do the walk back and have a good drink to avoid the heat building up too much. Felt ok, tried to stay smooth and relaxed until the hill and then try to keep the rhythm as best I could without pushing too hard.

Wednesday Feb 2, 2022 #

6 AM

Cycling 18:20 intensity: (17:45 @1) + (34 @2) + (1 @3) 4.75 km (15.5 kph) +65m
ahr:98 max:116

Gym 30:00 [3]

Weights.

Tuesday Feb 1, 2022 #

9 PM

Running 1:05:41 intensity: (8:17 @1) + (53:05 @2) + (4:19 @3) 11.06 km (5:56 / km) +198m 5:27 / km
ahr:121 max:134 shoes: Brooks Glycerin 17 Black

Standard loop with Matt, a bit later than usual. A bit more sore than usual behind left ankle, otherwise not too bad. Very windy, had a very large branch fall out of a tree a few seconds after we ran under it crossing Hackett Drive. The branch fell near the bus stop on the North side of the road just as we got to the South side of the road.

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